How Natalie Roser enjoys the races without blowing her health kick

It's easier than you think.

The Spring Racing Carnival season is upon us, and for many of us, this entails hanging trackside, sipping champagne, and trying to back a winner! But going overboard doesn’t have to be an inevitable facet of a day at the races. In fact, avoiding it may actually be easier than you think.
We sat down with Australian model Natalie Roser to get her top tips for staying healthy at the races.

Drink up (water, that is!)

No race day is complete without a glass of bubbles (or two) and you can definitely still have fun. The trick is to spread your drinks out, sip slowly and be sure to keep hydrated. Roser always has a glass of water on hand so she doesn’t forget to drink it regularly.


“You’re allowed a cheat day every now and again, so relax and enjoy it. If I do have a day out, I just make sure I make smart food decisions,” says Roser.

Eat breakfast

Although one day of indulgence probably won’t cause any noticeable physical changes, it’s important to have a healthy breakfast to avoid making bad food choices later in the day. Roser opts for oats because they’re a low-GI option that helps her maintain energy levels and keeps her fuller for longer.

Rest and recuperate

Race day celebrations can last until well after sunset, so plenty of rest in the lead up to the day is essential. “Throughout Sydney Spring Carnival I like to try to get to bed a bit earlier the night before a race day to ensure I can get up and enjoy my day,” says Roser.

Wear sunscreen

Sunscreen is a must-have for any race-day. When you are enjoying yourself it is easy to forget how harmful the midday sun can be, warns Roser. Shop of few of team Amodrn’s favourites here.

Now that you’re armed with the top health tips, put them into practice next Saturday, October 8th at Moët and Chandon Spring Champion Stakes Day. Giddy up!

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