Natalie Higby

I get this question a lot and I’ll be honest, it’s extremely difficult to answer with minimal background knowledge about this specific individual’s past and current circumstances. But, here 🔟 tips that you may find helpful if you’re ever in this situation…

1️⃣ Track your food. If you’re already tracking this might mean you have to limit how much you eat out because although you can guesstimate, you’ll never really know the exact amount.

2️⃣ Check in with water, fiber, and protein intake. These might need some adjusting.

3️⃣ Manage stress (better) as too much stress can stall fat loss.

4️⃣ Make sure you’re getting quality sleep each night. I recommend between 7-9 hours.

5️⃣ Be sure to follow a great strength training program (I highly recommend ).

6️⃣ Take rest days and deload weeks to give your body time to recovery and adapt.

7️⃣ Increase your step count (aim for at least 7-8k/day).

8️⃣ Limit alcohol consumption.

9️⃣ When was the last time you took a diet break? You may need to spend time eating more food in order to get the results you’re looking for long-term.

🔟 Mindset- you must believe you can accomplish your goal and live in alignment with that goal. Become that person you wish to be!

If your interested in learning more and want to invest in 1:1 nutrition + lifestyle coaching, send me a DM. I have a few spots available and I’d be happy to help.

Stay Durable ✌🏽
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Staying consistent while traveling doesn’t have to be stressful or feel daunting. Here are some tips for the next time you need ideas on how to hit your protein intake 🎯

1️⃣ Pack snacks that you can easily travel with (jerky, hard boiled eggs, roasted chickpeas, chicken nuggets, protein bars, protein powders)

2️⃣ Go grocery shopping as soon as you get to your destination and stock up on things you need

3️⃣ Look up restaurants prior to travel to get an idea of the type of food you’ll have available in that area

4️⃣ Order double protein when you eat out

5️⃣ Prioritize protein at each meal

6️⃣ Have a go-to spot that most places have. For example, Chipotle is my favorite and can be found in many locations

7️⃣ Have fun and enjoy your travels 😁

Hopefully these tips help you stay consistent no matter where you are.

Can you think of any others? Comment below 👇🏽
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📸
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Facebook memories usually just make me laugh, but sometimes it’s pretty dang cool to see how my core values have stayed the same.

10 years ago this quote resonated with me and I hope that over the last 10 years I was able to make even a dent in this number. Here’s to 10 more 🙏🏼💜
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Wishing everyone a very Happy New Year 🎆

May 2022 bring you lots of laughter, love, peace, and health.

Thanks for hosting. I think wants to buy a karaoke machine now. Ha

PS- sorry we didn’t quite make it to midnight 😂
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#2022

Strong x Well-Fed 👏

What a great message and brand to stand behind and support.

- Thanks for allowing me to be a part of this photo shoot and community! What a fun day this was and I look forward to many more + hanging with more of the PTM family.

My wish for all of my clients is for them to be strong, well-fed, happy, confident, heathy and successful.

📸
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This is your routine reminder that even the smallest choices add up.

If you’re wanting to feel better in your body and prioritize your health, start today.

Eat protein with each meal.

Eat one fruit.

One veggie.

Drink one more glass of water.

Walk for 10 minutes.

Sit down when you eat and focus on your food.

Eat until satisfied, not stuffed.

Move your body for 30 minutes.

The list goes on and on!

What’s your 1 thing going to be?

Comment below 👇🏽
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Wishing everyone a very Merry Christmas and a blessed holiday season.

Thank you all for being here and thank you for the continued support. It truly means the world to me and . 🎄🤍🎁

Peace, love, and health

12.17.22

Can’t wait to marry you, ❤️

The real count down starts now 😉🎉

📸
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💍

I want to encourage all of you to finish out the year strong.

Don’t wait until January to start working on your goals, and definitely don’t give up now just because it is the holidays if you’ve been putting in the work all year!

I understand that this time of the year typically means more traveling, parties, and baked goods as gifts, but that doesn’t mean you have to stop working on your health and fitness goals.

In reality, this is the perfect time to practice moderation and sustainability! Try aiming for just a few things each day. Think of these habits as the ones that will keep you rooted even when things feel out of routine and stressful:

1. Walk 7-8k steps daily
2. Stay hydrated! Drink 1/2 your bodyweight in ounces of water.
3. Keep consistent sleep & wake times
4. Eat at least one fruit and veggie a day
5. Make protein the priority at each meal

Also, in case you are wondering, things aren’t always easy or smooth sailing over here. I’m human and I like to enjoy myself too, but I just make a commitment to myself to keep these as consistent as possible and they always help, so I hope they help you too!

Stay Durable!
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Durable Athlete Community Events 2022

We are excited to announce that we will be hosting our first community event since early 2020. We have missed these gatherings and we hope to see lots of community members at our upcoming event.

This event will be held at on January 29th. Stay tuned for more details!
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