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Natalie Marsh | Athlete | Fitness Coach

@nats_flexiverse

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Welcome to the Flexiverse
🎓 BSc Sport & Exercise Science
🏆 World Champion Powerlifter
🥋 Multiple British BJJ Champion
🇬🇧 Weightlifter
🎖️ RAF Officer

POSTS STORIES REELS

BJJ, Pirate Ships, & Whimsical love 🏴‍☠️✨
& I found my Commission Sword!! 🗡️ 🎖️

I FINISHED THE BLACK PEARL 🏴‍☠️
This has genuinely been the best set I’ve built. I watched all of the films alongside and was a little bit sad to have finished such a fun set. 🥹

I love the sword fights during the Pirates of the Caribbean films and then it popped into my head.. ‘awhh, I want a sword..’ 🥲

OH WAIT.
Nat..
You’re a comissioned officer, you have a sword.

So, I dug it out of my pile of forgotten belongings and here she is. I’m so proud of me ✨

Speaking of proud, LOOK AT ME GO. 🥋
It has felt like FOREVER trying to feel strong in BJJ again. ✨I have so much more confidence in my spine now and I LOVE giving my training partners a more technical and difficult roll.💪🏻

I know it can feel so pointless at times being injured on the mat and feeling like a pointless round for someone. If it wasn’t for those rounds and the patience of my training partners, I wouldn’t be coming back at this level and for that I am so grateful. ✨🏋🏻‍♀️

My macros have increased, my body weight is down and my happiness is at its highest. I have put ALOT of work into me recently and I am so glad I have. 🥰🧚🏻‍♀️

LOOK AT MY SHIP. 🏴‍☠️
LOOK AT MY SWORD. 🗡️
LOOK AT ME DOING THE JIU JITSUS. 🥋

Keep going muggles. It gets better ✨
& find friendships that embrace wrist locks 🔐 🫶🏻

Loki is the best.
Ok, BYE 👋 🐕💙 by @nats_flexiverse

Nats Nuggs ✨️ BJJ Edition 🥋
The 🤏 details that go through my head whilst training 🧚‍♀️

Struggle to take in all the information of a position? Or is something not your game / style? Try taking a little nugget that is relevant to you. 🥋

I have had ALOT of questions surrounding my return to training post spinal surgery, but the most common I've answered below ✨️

🌹 How are you back rolling already?🌹

✨️ I am only back drilling ✨️
It has been 14 weeks since my surgery, and I have done nothing but rehab since I was able to move without severe pain. I will work to a 'pain' threshold of 3/10. Simply put, I will try a movement until I feel that 'hmm, this kinda hurts', then I stop and either change the position or movement I'm doing until that pain window has subsided.

In my opinion, doing nothing or the bare minimum kinda feels like I'm encouraging my body to become lazy. There is always something you can do, mentally or physically. If I can not be on the mat training BJJ, then I will watch seminars or watch classes and ask my questions.

Which kinda leads me to my main point of setting your expectations. Going 'hard' will not be your friend. I can confirm that it's not worth it. I train with ONE single person that I trust completely with my safety with minimal risk. Sparring is far too much of a risk at the moment 💀

My advice: roll with a higher belt that has already expressed their true colours. Nothing to prove, nothing to show off about, and no fluff. They simply want to help you. The chances are that they have been in your position and wished for a training partner during their recovery, too.

If you have any questions surrounding your injuries and return to sport, drop them in the comments and me and/or Kev will get back to you! 🏋‍♀️🥋

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🏋‍♀️
💀
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#BJJ #martialarts #strengthtraining by @nats_flexiverse

Even superheros need extra rest days, with shit beds like this. 🛌 💫 🔥 by @nats_flexiverse

Waterfalls, Walkies & Birthday Wishes 🐾🌿Van trips with my best pal 🐕

A long overdue birthday getaway with my favourite little soul, who is somehow six years old already. 🥹💙

With all the chaos life has thrown our way lately, I think we both needed a little time away from everything. Just the two of us, exploring beautiful places, hunting for waterfalls, finding fresh pastries and enjoying the simple pleasure of being together. No rushing, no expectations, just muddy paws, good food and making more memories with my best friend.

Happy 6th birthday, my little Loki Bum. Here’s to many more adventures together. 🐕✨ by @nats_flexiverse

Black eyes & Pastel skies 🌌
Loki’s birthday week begins 🐕✨

We’re off on a little van adventure to find beautiful places for Loki to roam free. Lots of long walks, home cooked food, & slow mornings wherever we end up.

No macros tracking this week, just enjoying making memories and celebrating another year with my favourite adventure buddy. 🐾

Another week of simple things and doing whatever makes us happy 🍂 which may include dropping into local gyms whilst on my travels 🤫 by @nats_flexiverse

Nat’s BJJ Nuggets ✨🥋
Single-Leg Counter to Guillotine 🥜

My Nuggs 🥜

* Secure your underhook.
* Use your free hand to frame against your opponent’s face.
* Keep your head driving against theirs to create pressure.
* Move your leg to the outside and kick it back like you’re starting a Harley Davidson. 🏍️
* Take the hand framing against their face, bring it all the way around and pull your opponent into you.
* Secure your guillotine grip.
* Bring your hips underneath you for extra leverage.
* SQUEEZE & TADAAA! 🥜 by @nats_flexiverse

Hammocks, Hikes & Home 🏡🦁
A simple but fulfilling life. 🌿

It took me a while to appreciate what I actually wanted from life, and it turns out it’s the simple things.

Slow mornings, feeling healthy, looking after myself and having the freedom to do whatever I fancy, whenever I fancy, with Loki by my side.

I train for longevity, to keep my body strong and capable enough to enjoy life’s adventures for years to come, without having to think twice about them.

Turns out, I don’t need much to feel like I have everything. 🫶🏻 by @nats_flexiverse

Active Recovery, Renovations & Ruckus 🌿🪵🥋
Rest days look a little different around here.

I take 1-2 rest days per week from weights and Jiu-Jitsu, but I’ve always found that completely switching off physically leaves me feeling more stiff and achy when I get back to training.

I much prefer keeping myself moving. A bit of skill work, some mobility, pottering around the cottage and slowly working through the never-ending list of renovations.

I enjoy being active, using the strength I’ve built for things outside the gym and getting jobs done without completely exhausting myself. Although sometimes that involves deciding I can move the biggest log in the garden by myself. 🪵

I still aim to hit my macros on rest days because recovery needs fuel too. I want to make sure my body has the energy to recover and perform when I’m back training. Plus, I really enjoy eating. 🤌🏻

Morning coffees are always best next to our garden stream ☕️ ✨ by @nats_flexiverse

Nat’s BJJ Nuggets ✨🥋 Ft. Special Guest
Back Escape Gone Wrong | Head & Arm Triangle Counter 🔺

My Nuggs 🥜

* As your opponent escapes your back mount, transition straight into the Head & Arm Triangle.
* Bring your head tight to their ear to secure the position and prevent them creating space.
* Secure your grip and tripod up.
* Make any final adjustments with your head and shoulder before gradually sinking your hips to finish the choke.

🥜 Super Nuggies 🦸‍♀️

* Tripod up, maintaining shoulder pressure beneath their chin.
* Walk your feet up and bring your knee into the centre of their sternum.
* Keeping your grip secured, lift their head towards you to increase the pressure.

🐶 Loki’s Nuggs 🥜

* Make sure your shoulder is tucked beneath their chin.
* Small adjustments make a big difference! Close off that extra space to tighten the choke rather than relying on brute force.

OK, BYEEE 👋

Nothing quite like your opponent escaping one problem and finding themselves in another.

What’s your favourite counter when someone escapes your back mount? 🥋 by @nats_flexiverse

Brown belt promotion & new beginnings 🤎
🟫🟫🟫🟫⬛️⬛️⬛️🟫🟫🟫

A year and a half ago, I couldn’t have imagined being here. Kidney failure, two organ ruptures, and spinal surgery that came with a 50/50 chance of waking up without feeling in my legs. All whilst leaving my career of 12 years, the end of my longest relationship and being homeless living out of my van. Every time I thought something couldn’t get any worse, it did.

I was bullied, threatened, isolated and even had my belongings stolen. Eventually, the mats stopped feeling like somewhere I belonged. I wasn’t falling out of love with jiu-jitsu, I was exhausted by how I was being treated. I’ve always known I’m strong, stubborn and resilient, but there came a point where I didn’t know how much more I had to give.

Then there were people who didn’t need to fix everything or have all the answers. They simply gave me their time, patience and compassion. ✨

Kev, you gave me somewhere to train, somewhere to feel safe and somewhere to rebuild my life. When my health deteriorated, you took care of me and Loki and found ways to keep me doing something I loved. Your selflessness changed our lives, and I’ll never have the words to thank you enough. 🌷

Maj and Steve, you never treated me as incapable. You challenged me, kept me safe and always met me with a smile and a hug. You made the mats feel safe when I needed that more than you’ll ever know. 🫶🏻
You all reminded me there was still good in a sport I was ready to walk away from, and good in the world when I was struggling to see it.

Now I’m receiving my brown belt with Loki beside me, somewhere that feels like home. I’ve gone from not knowing what tomorrow would bring to building a life I genuinely love. For once, I’m not going to play down what I’ve achieved. I’m so bloody proud of me. 🤎

LETS GOOOO!! OK, BYEEE

@capelkev | @rgabucks 💙 @majesticmajj 🫶🏻 @murigi 🌷 by @nats_flexiverse

New hair, new moves, NEW COFFEE MACHINE!
Life is a delight at the moment.

I cut my own hair and I’m thrilled with it! ✂️
Still long enough to sit on and strangle my frenemies, so no real sacrifices were made.

But now onto the exciting bit — MY NEW COFFEE MACHINE!! ☕️

Thank you to everyone who enabled this purchase via the polls. This one absolutely surpassed the other two options and I’m happy to report the first brew was a success.

Here’s to beautiful morning coffees and making questionable life decisions significantly more caffeinated. 🥋☕️

Next question, what coffee beans do you recommend?! by @nats_flexiverse

Nat’s BJJ Nuggets ✨🥋
Passing 🦋 guard

My Nuggs 🥜
- Tripod up to drive opponents heels back into their glutes. 🍑
- Gain a body lock grip and begin to drive into your opponent.
- Once your opponent is flat, move your knees over the pinned hook / 🦶🏻
- Reach down and grab their pinned foot.
- Elevate their hip and begin to move your legs to clear opponents knee line.
- Move back around to opponents legs to close space and prevent the guard replacement.
- Secure your side control and TADAAA

🥜 Super Nuggies 🦸‍♀️
- Adjust your body lock grip to one side, this allows you to generate pressure using your shoulder.

We all have that one training partner with sticky hooks (really annoying but very well placed toes).

Let me know what pass you recommend for the fiendish sticky hooks 🪝 🦶🏻 by @nats_flexiverse