Last updated on February 20th, 2021 at 09:18 am
We’re back for more Stranger Things.
Did you guys binge watch Season Three or you’re taking it slow?
You already know what I did…
I was anticipating the Fourth of July release and that’s exactly why we have our Stranger Things week with Natalia Dyer and Joe Keery’s plans.
We’ve already seen David Harbour’s workout, our Hopper from Stranger Things, from when he buffed up to play our newest Hellboy. And, it seems only fitting to give Steve and Nancy a spot considering the rest of our young cast (with the exception of few celebs like Winona Ryder, Jonathan Byers and a couple others) probably won’t be hitting the gym.
Natalia Dyer actually got her first movie appearance in Hannah Montana and has since gone on to star in I Believe in Unicorns, Velvet Buzzsaw (another Netflix Original, this one with Jake Gyllenhaal), our Stranger Things, and soon to be Tuscaloosa!
Natalia Dyer Stats:
Weight: (approximate) 108 lbs.
Age: 22 years old
Natalia Dyer just makes the shortest range of our average height among women at SHJ.
We’ve been seeing 5’6 and up more often than not, but her and our last female (Sarah Jessica Parker) both cut the streak coming in at an equal 5’4.
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Unlock Over 500 Celeb & Character Workouts + Get New Routines Every Week
Join The Superhero Academy
Take The SHJ Program Quiz and find the perfect program for YOU.
Natalia Dyer Diet and Nutrition
Natalie Dyer likes good food.
And no, I don’t mean that in the way that everyone should like food, I mean that in the sense that I agree with her on her selections.
In an interview with The New Potato they asked her all about her food and beauty practices, starting with her ideal food day:
From start to finish, what would be your ideal food day?
I’d probably start the day off with avocado toast from Bluestone Lane with vegemite and prosciutto and their cold brew coffee. Lunch would likely be sushi. I love a good spicy tuna roll and lots of sashimi. Dinner would also likely be sushi. Ideally, I’d finish it all off with a cookie from Levain bakery.
Did I mention I love sushi?
The interview continues by asking about breakfast:
How do you always start your day? What’s your go-to breakfast?
My days usually start and end with a big glass of water. In the mornings, I’ll usually try to get up and moving, even if it’s just a walk to a coffee shop. When I have time for a good breakfast my go-to is the toast from Bluestone.
And they add in some more awesome information about Natalia’s diet selections here:
What’s your idea of the perfect smoothie? The perfect salad?
For a smoothie, lots of berries, lots of greens, almond milk and a little cardamom. For a salad, right now it’s definitely poke.
What are your favorite cities for food? What restaurants do you go to in each?
I love New York because it has a million food options. For a dinner with friends I love Rubirosa or Nom Wah Tea Parlor. And Otafuku is great! My hometown of Nashville has great food as well. When I’m there, you’ll find me at Sunflower Cafe or Fido. Argosy and Victory Sandwich Bar in Atlanta have also become favorites of mine.
Do you like to cook? What’s a go-to for you? If not, what’s your go to takeout?
I enjoy cooking but I almost never do it in New York. Takeout is always sushi. When I’m visiting home in Nashville, it’s all about roasted vegetables like kabocha squash and baking cornbread.
So as you can tell Dyer doesn’t follow any specific restrictions.
She opts for what is clearly working for her to keep her slim and toned physique.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Download Hundreds of Workouts and Meal Plans Instantly
Join The Superhero Academy
Take The Free Workout Placement Quiz and find the best free workout for you.
Natalia Dyer Workout Routine Research
Natalia Dyer is one busy chick.
She’s been acting since she was 12 years old and now she’s getting a handful of roles from her recent stardom in Stranger Things.
Another sources tells us this about her training:
While she doesn’t perform any intense workouts, the actress makes it a point to move her body either by going to the gym or as simple as just walking. Being on-the-go recently, Natalia is also busy so that sort of serves as her workout, too.
And in another interview with Dyer she stated:
“I generally eat healthy and feel great after a good sweat. But I think the most beautiful thing is being happy – it really shows when someone is genuinely happy – so I do try to practice everything in moderation and listen to what my body wants.”
So while she doesn’t follow any intense regime, she does make sure to stay active.
We’ve seen a lot of women celebs stick to this type of training regime; or lack thereof, actually.
Even Ariana Grande simply sticks to mainly having a very active lifestyle while tracking her daily activity if she’s not working on her choreography.
We’ll be doing the same thing for Dyer’s routine, but I will give you an upper and lower body workout and some other suggestions for getting “a good sweat” like Dyer.
Think you’re ready?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Natalia Dyer Workout Routine
2-4 days a week + activity
I’m going to program you an upper body day and a lower body day. You can use these once or twice a week each, or simply stick to utilizing my activity suggestions that I also provide to get in shape like Natalia Dyer. Make sure to track your daily activity regardless of your bonus “good sweat” training.
**This is a good beginner workout routine. “A good sweat” to Dyer may also mean things like yoga, Pilates, and more; which I’ll include in the activity recommendations as well.**
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Natalia Dyer Workout: Upper Body Split
15 min bike
Seated Arnold Press
Chest Press Machine
Tricep Cable Kickbacks
Standing EZ Bar Curls
Natalia Dyer Workout: Lower Body Split
15 min bike
Natalia Dyer Workout: Recommended Activity Tracking and “Good Sweat” Having!
This section is more than likely what Natalia Dyer does more often than not.
First and foremost we’ll start by tracking your daily activity.
Make sure you’re getting at least 10,000 steps in every single day.
On top of that, here are some great ways to get active:
- Yoga Class (or videos on YouTube or inside The Academy)
- Pilates Class
- Spin Class
- Sports (Tennis, Soccer, etc.)
Join The Superhero Academy and start unleashing your inner SuperHuman.