Natalie Roser: Mindful movement, mindful eating

Fitness enthusiast and designer, Natalie Roser, shares her morning routine, training split, and tips for staying motivated

Q. Tell us a bit about your shoot – where, when, the idea behind it, etc…
We shot this fun issue in my hometown, Newcastle! I wanted to showcase a few of my favourite places to train so included 98 Gym and the ocean baths. We were blessed with such a beautiful day and had a lot of fun showcasing all the aspects of my ‘fitness personalities’.

Q. Do you have a morning routine that you swear by?
A latte and breakfast first thing! My first meal of the day is very important to me to set me up for a day of nutritious, mindful eating. I also love waking up and not checking my phone for the first 30 minutes to 1 hour. This allows me to start the day at a better pace and not dive into emails right on 7am.

Q. Was health and fitness important to you growing up, and how has your fitness philosophy changed over the years?
Health and fitness were a huge part of my upbringing. I don’t know if I ever really focused on it to the point of it being ‘important’. It’s more that it was just normal. I was a very active kid thanks to my parents. I did little athletics, netball and few times a week and loved cross country running. It just seemed natural for me to move my body and keep fit and I think that has continued through to my adult lifestyle.

Q. Talk us through your weekly training split.
At the moment, I’m enjoying my reformer Pilates as my main workout. I do like to mix that up with weights circuits, running and just solo gym time. I love a class or PT session to hold me accountable and it also helps hold my interest as I can change up my workouts frequently for
a challenge.

Q. How do you stay motivated on days when you don’t feel like working out?
I am not a quitter. I don’t think I’ve ever not shown up to a class that I’ve booked. Even if I just go and take it easy. I find that other people really motivate me. So, planning to train with a friend really works for me. I’ve also found that following a program on my Alo Yoga training app, really keeps me going. I love to tick off a box for the day and love their ‘at your own pace’ style workout structure.

Q. If you’re not in activewear at the gym, where can we find you and what are you most likely to be doing?
If it’s spring or summer, which I always hope it is, I’ll probably be at the beach or outside on a walk with my dogs. Or you may find me catching up with my girlfriends or spending time with my family.

Q. We live in an age of social media where people have more access than ever to our lives and are quick to judge. How do you handle negative comments or criticism online and in real life?
I’ve managed to build up a really strong resistance to negative comments from people that I don’t know. I focus on the fact that I present only a small percentage of myself across social media and that small percentage is all that can be judged by followers and critics.
I’m very blessed to have an amazing support network in my family and friends and they know me inside and out. I know that they love me and that is what I focus on if the negativity from social media gets me down. That was however, a muscle that I had to develop and train over time. I feel like now, at 34, I’ve got a pretty good handle on what is important.

Q. What self-care strategies do you use to maintain positive mental health?
I love long walks with my husband where we just bounce off each other and share everything. We both find that our minds free up as we’re walking. Whether we’re releasing creative ideas or talking through something ‘bad’ that’s happened that day, walking and talking seems to help the conversation flow. I find that sharing my thoughts like this, whether they be good or bad, helps clear my headspace and get a good, healthy perspective on my life and the things that are happening around me.

Q. What’s a fitness myth that you wish would go away, and why?
That you need to train HARD every time you are going to workout. I think more relaxed days at the gym can be just as beneficial and I think this type of thinking prevents you from listening to your body, your cycle (if you menstruate) and can impede your body’s important recovery system.

Q. What is your approach to nutrition? How do you maintain balance and still enjoy your favourite foods?
I love my food. I’ve tried so many diets over the years to test myself and my body and see how I feel on each. I’ve never been a restricted eater, but these diets that I’ve tried have taught me what foods my body loves and what food my body struggles with. I am a protein and carbs girl, and my body doesn’t seem to handle excess amounts of good fats (thank you keto for teaching me this). So, I know that if I predominantly eat a high protein diet and satisfy my carb cravings, I’ll feel strong, full and be getting the foods that I crave.

Q. What’s your go-to treat?
Too many to list! I love Whittaker’s Chocolate. That’s probably number one.

Q. Who inspires you?
I draw inspiration from all different people for many different aspects of my life. As far as health and fitness, my best friend Bec Wilcock is a mum of two who also runs ultramarathons, trains athletes to be their best, and can blow my mind daily with the amount of unassisted chin ups she can complete. I love surrounding myself with people like her who can help me achieve better results by either teaching me or just encouraging me to try.

Q. You’re working out in the gym – what are you listening to?
Actually, I just enjoy listening to whatever is playing on the speaker system. I like to hear my breath and find headphones can break that concentration for me. However, if I’m walking or running on a treadmill then you’ll find me deep in an audio book!

Q. Reflecting on your whole journey to date, what are you most proud of – personally or professionally?
In 2021 I took the leap and decided to undergo a major spinal surgery to correct my Scoliosis. It’s a spinal condition that results in a curve of the spine and my curve had been progressively getting worse over my 20s. So, I decided sooner was better than later to have the inevitable surgery and I put my professional life on pause for about 6 months to have the surgery and recover. I’m really proud of myself for making that decision and looking back I’m so glad I did. I learnt a lot about listening to my body, the importance of slowing down and also about my personal fears and demons. I made the right decision in having the surgery.

Q. What is the best piece of advice you’ve ever been given?
Planning prevents poor performance – just great for all aspects of life.

Q. What’s next for you?
I’ve got a bit of travel on the cards, plus focusing on a big rebrand of my underwear brand! You heard it here first, Rose & Bare is evolving into Bare Ones. It’s been a fun and rewarding journey rediscovering the brand and I can’t wait to unveil it to you all. I’m currently also enjoying renovating my home and working on spending more quality time with the people I love. I’m hoping that next for me is more of the same, because I’m so happy with what I have going on right now.

STATUS UPDATE: 


FULL NAME: Natalie Jayne Roser 

HOMETOWN: Newcastle, New South Wales 

BORN: 18.05.1990

INSTAGRAM: @natalie_roser
TikTok: @natalie_roser
SNAPCHAT: @natalie_roser
TWITTER: @natalie_roser

Photographer: Neil Dixon (@neildixonphoto)
Hair and Make-up: Tanja Huttunen from TH Beauty (@th_beautystudio)
Styling: Jordan Simek Rom JS Styled (@js_styled)
Videographer: Lili Carter (@liligracecarter)
Gym Location: 98 Gym Newcastle (@98gymnewcastle)
Model Agency: Merci Management

For the full article grab the October/November 2024 issue of Women’s Fitness Australia from newsagents and convenience locations. Subscribe here.