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https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607632364995-OMPAGL2C7YD79Z5C1TZ6/IMG_1054.gif 3 Week Kickstart - Upper Body https://www.fitnessadrift.com/3-week-kickstart/blog-post-title-one-4lg6l-admgr monthly 0.5 2020-12-14 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1606760372764-QGJVY2PGZZIF9JRF0YHL/image-asset.gif 3 Week Kickstart - Lower Body https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607118522742-406KKZJR1SLDVMAT4Z63/IMG_0745+%283%29.gif 3 Week Kickstart - Lower Body https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607032421598-2GUPSIAE0A82Y7L419VX/IMG_0745+%284%29.gif 3 Week Kickstart - Lower Body https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604955019454-S828YKMPZ2HJZMGAI3HS/Side+Lunge+Knee+Drive.gif 3 Week Kickstart - Lower Body https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607702255186-EZL2KSCRVQQKQGBC31UG/IMG_1033.gif 3 Week Kickstart - Lower Body https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607031477621-MTGYKOFYR9OW4DI734CK/IMG_0761.gif 3 Week Kickstart - Lower Body https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607031684463-97BM75SXU084A2SBAWHS/IMG_0763.gif 3 Week Kickstart - Lower Body https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607458502012-QNG63HJL7FPD2RECHZ85/Day9_Week3.jpg 3 Week Kickstart - Lower Body https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607703384349-MI13AOB9GEN4EPKV2FSB/image-asset.gif 3 Week Kickstart - Lower Body https://www.fitnessadrift.com/3-week-kickstart/blog-post-title-one-4lg6l monthly 0.5 2020-12-12 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607633164369-DNQ42N89STE5FB3OZCIM/IMG_1056.gif 3 Week Kickstart - Bonus Abs Workout 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https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607458568584-H3EAFKVB6Q656H4WCN8R/Bonus_week3.jpg 3 Week Kickstart - Bonus Abs Workout https://www.fitnessadrift.com/home daily 1.0 2024-07-17 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602514413841-99HGJVGM6GLJ77GZ9DJX/IMG_6020%2Bcopy.jpg HOME - Hi, I’m Natalie! With over 10 years of personal training experience, I am committed to helping people find a balance between loving your fitness routine and enjoying all that life has to offer! Fitness Adrift is a space where you can find helpful travel itineraries for your next destination, or a quick workout to crush wherever you are in the world! It is an opportunity to help you accomplish your fitness and nutrition goals, inspire wanderlust and, at the very least, make you smile today. https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1605040050746-YN1TQWV57QSH5UKYX7ZT/CroatiaBanner.jpg HOME https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/889822dc-ad56-4b0b-bb3e-a299a094af4d/IMG_1628.jpg HOME https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1623691654140-KTLI1J9DDPLEAVL6VVXP/IMG_7185.jpg HOME https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/fbbee86f-7512-450d-b2ed-60a32fbf5791/2O9A3983.jpeg HOME https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1601502524343-GWRNG6CKL6SWUT6T5UKM/FP_3WEEK.jpg HOME https://www.fitnessadrift.com/what-we-do daily 0.75 2020-09-29 https://www.fitnessadrift.com/contact daily 0.75 2020-09-29 https://www.fitnessadrift.com/partners daily 0.75 2020-09-29 https://www.fitnessadrift.com/fitness-programs daily 0.75 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847895626-I0RS2T6LQGM9IRYBEERM/image-asset.jpeg FITNESS PROGRAMS - Build it. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847896255-71GDMB4JOGTFXFRK00TD/image-asset.jpeg FITNESS PROGRAMS - 3 Week Kick Start It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847896255-71GDMB4JOGTFXFRK00TD/image-asset.jpeg FITNESS PROGRAMS - Dream it. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847895626-I0RS2T6LQGM9IRYBEERM/image-asset.jpeg FITNESS PROGRAMS - Build it. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://www.fitnessadrift.com/about daily 0.75 2022-12-13 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602519192073-2DTLQFK4ZW8XPYVL6K2P/IMG_7991-768x1024.jpg About - Natalie Schafer A personal trainer with more than 10 years of experience and a Bachelor of Science in Health & Exercise Science. Since moving to Amsterdam in 2018, I have: Trained people of over 25 different nationalities Taught bootcamps for companies such as Nike and Tommy Hilfiger Committed to helping people find balance in loving food & travel Traveled to 60 countries around the world with my boo By offering free workouts on Instagram, personalized exercise programs (with and without equipment), and itineraries from our favorite travel destinations, my heart is to encourage you to achieve your best self no matter your environment. And always: TO ENJOY LIFE! https://www.fitnessadrift.com/contact-2 daily 0.75 2020-12-14 https://www.fitnessadrift.com/fitness-programs-2 daily 0.75 2021-12-07 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607373231208-NWBX4CP3VVN3EGOVTLP8/Screen+Shot+2020-12-07+at+3.32.46+PM.png Fitness Programs - Three Week Kick Start This program is designed to help you get back into a routine. Included in the program are short, challenging workouts for you to fit into your busy, day-to-day life. Available through a link, you will find how-to videos and helpful pointers from Coach Natalie on each of the movements. Package Pricing: €25 EUR 12 Bodyweight Workouts: Three 20 minute workouts/week + 1 bonus workout/week. Videos and helpful descriptions of each of the movements and how to do them correctly. Downloadable Workout Graphics for you to keep and use whenever. Private Facebook group access https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1631794175932-S49SHY8VVSOO8E7Y5L9U/IMG_4342.JPG Fitness Programs - 21 Day Fitness Adrift Challenge! When fitness is a lifelong commitment, we go through highs and lows. Some seasons, we have a blast traveling, celebrating at weddings, engaging in more social activities, and just generally checking out a bit. These seasons are SO important! But as badly as we want to get back into the swing of things (forgive the kettlebell pun), it’s not always easy to find the motivation. I hear you! Let’s do this together the only way I know how: with accountability. Join me (Coach Natalie) for 21 days committed to staying active and getting back into a healthy fitness routine! Challenge starts WHENEVER YOU WANT. Here’s the lowdown: 21 days of at least 20 minutes/day of physical activity following the training outline below (you decide how to get it done!) 3 days of strength training: Could be bodyweight, KBs, gym sesh, etc. 2 days of focused cardio: Walking, running, cycling, swimming, rowing, etc. 2 days of your choice! Coffee walk with a friend, playing ball with the kids, yoga, abs, dancing, etc. Just have fun with it! Sign up below to enter the FREE challenge! https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607373638589-4SFMBAGG9WHZMU1SIQNE/Screen%2BShot%2B2020-12-07%2Bat%2B3.37.36%2BPM.jpg Fitness Programs - COMING SOON Fitness Adrift On Demand! Workouts designed by your favorite coach (me!) that you can do anywhere at any time. Stay tuned! https://www.fitnessadrift.com/travel-itineraries daily 0.75 2022-06-27 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602277891339-S24O8QE9ZC1CWZVO02OU/IMG_7918-1140x1520.jpg Travel Itineraries - Bratislava Bratislava, Slovakia first entered my radar when I took my mom to Vienna for a girl’s trip to the Christmas markets. A quick train ride to Bratislava was recommended by our Airbnb host, but we were unable to fit it in our schedule consumed by Glühwein and apple strudel. https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602517910125-9Y0EU4LUW15HZ1RF51Q3/A753237F-FACE-49C3-9808-4926D1BCC389-1140x632.jpg Travel Itineraries - Tirol After searching the best flights and relentlessly asking my Dutch clients about their favorite ski destinations, we settled on our first Euro ski holiday. Innsbruck, Austria would lead us to the Alps of Tirol – where spätzle and schnapps are joyfully consumed by all, and we join approximately 5 other snowboarders on the mountain. https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602518018865-HC2ZD7X8R1QBYJVVLVQM/image.jpg Travel Itineraries - Croatia Ah Croatia. This was a place at the top of our list for as long as we’ve known each other. As we were planning out the week, it was difficult to narrow down our route. In the end, we had an absolute dream trip, so I will confidently tell you how you should spend a week in Croatia. https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602517957042-SB3HINY0QI13FIHKKI12/image.jpg Travel Itineraries - Amsterdam Amsterdam has been our home for just over 9 months now and, since summer is right around the corner, we wanted to create a quick guide. It feels like we’re still scratching the surface of all there is to experience here; there is so much to do, see and eat in this canal city! https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602518200597-5876OOVJ53A105SRF5IF/image.jpg Travel Itineraries - Lake Bled The little monastery on an island in the middle of a bright blue lake…surrounded by tall trees and imposing mountains…I couldn't wait to experience the magic. Now that I have, I'm here to share the love so you can experience it too! Enjoy! https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602518063838-DA6CCTYT626GFKQDJ4VY/image.jpg Travel Itineraries - Norway Since we moved to Amsterdam, we’ve been to the coast multiple times, feeling the mist of the North Sea breeze on our faces, and pedaled our road bikes past windmills, canals and lighthouses to tiny Dutch villages. There is no denying the beauty here, but growing up in Colorado and Alaska, there is an element we miss deeply…Mountains. https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602518137596-PXXZR9721U49D67EPMFI/image.jpg Travel Itineraries - Italy Italy has been on my mind more than ever these days. Each country is experiencing their own pain, but there’s something about Italy that makes theirs hit deeper. Maybe it’s the fact they were the first after China to be crushed by death and isolation. https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1602277553122-OVLQRP4OD120VRTVZSS3/7818273139621126680_IMG_0969-2-1024x683.jpg Travel Itineraries - Dinant, Belgium Dinant (read in a French accent butchered by yours truly) is a city in the Walloon region of Belgium. I’m sure this sounds basic, but I first saw this picturesque gem of a place on Instagram, and I’m not ashamed to admit it. Instagram is a great way to find new ways to inspire your adventures! https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1626276714614-F3M74SKFHLXPJ1UPN9OW/A9CB2CDC-5AFD-40F8-A07C-E8F0DB349262.jpeg Travel Itineraries - Cyprus We didn't have any accommodation lined up until the day before our flight to Larnaca, but luckily the manager of our Santorini hotel was from Cyprus and essentially planned our trip for us. So, let’s dive in to the emerald blue waters and tasty mezze of Protaras and Paphos! https://www.fitnessadrift.com/testimonials daily 0.75 2020-12-07 https://www.fitnessadrift.com/week-one daily 0.75 2020-11-05 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604419372142-KGHC17ACDLA79CFXVPB7/Workout-1-1-683x1024.png Week One https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604592983196-9H993JF9OZP8C1826RKJ/IMG_0507+%281%29.gif Week One https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604592433782-IYRUPT215UOULKPSWS8I/IMG_0505+%281%29.gif Week One https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604421009095-DAJ7JMLWR85LZY21VPXI/giphy-downsized-large.gif Week One https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604593075625-A0SWA8V2MX5TC4RVA8EN/IMG_0526+%281%29.gif Week One https://www.fitnessadrift.com/week-two daily 0.75 2020-11-03 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604419372142-KGHC17ACDLA79CFXVPB7/Workout-1-1-683x1024.png Week Two https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604419115598-MVBQ5JR7M42WFUTUZJ7B/giphyworkout.gif Week Two https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604420727383-CO8G0QJJ4F1UQAS0XHEL/giphyworkout.gif Week Two https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604419689736-YHKA98L8A7FHGBENKTE4/giphy-downsized-large.gif Week Two https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604421009095-DAJ7JMLWR85LZY21VPXI/giphy-downsized-large.gif Week Two https://www.fitnessadrift.com/week-three daily 0.75 2020-11-03 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604419689736-YHKA98L8A7FHGBENKTE4/giphy-downsized-large.gif Week Three https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604419115598-MVBQ5JR7M42WFUTUZJ7B/giphyworkout.gif Week Three https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604419372142-KGHC17ACDLA79CFXVPB7/Workout-1-1-683x1024.png Week Three https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604421009095-DAJ7JMLWR85LZY21VPXI/giphy-downsized-large.gif Week Three https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1604420727383-CO8G0QJJ4F1UQAS0XHEL/giphyworkout.gif Week Three https://www.fitnessadrift.com/terms-conditions daily 0.75 2020-12-15 https://www.fitnessadrift.com/projects daily 0.75 2025-05-09 https://images.squarespace-cdn.com/content/v1/5d3b3ed8084b6f00015405ba/1565292381043-ER9AOU1LISY7FVVCNVEQ/20140302_trade+151_0677.jpg Projects https://images.squarespace-cdn.com/content/v1/5d3b3ed8084b6f00015405ba/1565292406252-8560GSO2A1FLMFQVTG60/Aro+Ha_0073.jpg Projects https://images.squarespace-cdn.com/content/v1/5d3b3ed8084b6f00015405ba/1565292525597-WCO0DS8F9PHF2V1U45HY/20140228_Trade+151_0067+%281%29.jpg Projects https://www.fitnessadrift.com/take-action daily 0.75 2025-05-09 https://www.fitnessadrift.com/read-me daily 0.75 2025-05-09 https://www.fitnessadrift.com/programs daily 0.75 2020-12-14 https://www.fitnessadrift.com/programs/p/zj4m3nnr5akodfuqvlow3t2rrjfw0c monthly 0.5 2020-12-14 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1607639547896-VANHNBEQRLVZVB0RBSXE/3w.jpg Programs - Three Week Kick Start https://www.fitnessadrift.com/programs/p/freechallenge monthly 0.5 2021-09-16 https://images.squarespace-cdn.com/content/v1/5f5f8e483addba41870614cb/1631820643654-WXTNLWW2LGC5LD8JXB9R/IMG_4342.JPG Programs - Free 21 Day Fitness Challenge