10/07/2022
She was up 3lbs and felt bloated as hell on Monday when she sent her check-in.
One of my clients had a good ‘ol time with her friends over the weekend.
Apps. Dinner. Dessert. And the alcoholllll. Her calories on Saturday and Sunday were close to 3000.
She told me she was thinking about cutting her calories this week to make up for it and get those 3lbs down.
That’s where I came in as a voice of reason and logic and said “F**k that. Get back to your normal calories and you’ll be fine”.
I can understand wanting to cut calories to “make up” for a “bad” weekend and lose the weight you gained to get closer to your goal but…
>> 𝘞𝘩𝘢𝘵 𝘪𝘧 𝘐 𝘵𝘰𝘭𝘥 𝘺𝘰𝘶 𝘵𝘩𝘢𝘵 𝘤𝘶𝘵𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘦𝘷𝘦𝘳𝘺𝘵𝘪𝘮𝘦 𝘺𝘰𝘶 𝘰𝘷𝘦𝘳𝘦𝘢𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘳𝘦𝘢𝘴𝘰𝘯 𝘸𝘩𝘺 𝘺𝘰𝘶 𝘒𝘌𝘌𝘗 𝘰𝘷𝘦𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘢𝘯𝘥 𝘤𝘢𝘯’𝘵 𝘦𝘷𝘦𝘳 𝘴𝘵𝘢𝘺 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵?
You lose 3lbs during the week. Gain it back on the weekends. And lose it again the next week when you restrict.
So you’re forever stuck in this cycle of gaining and losing the same measly few pounds, “starting over” every Monday.
You’re frustrated because you have at least 10-20lbs to lose yet you’ve been fighting with these stupid 3-5lbs for months now.
You gotta break the cycle. Get out of that binge and restrict mindset.
My client got back to her normal calorie goals, the 3lbs are off, and she can continue forward with making progress instead of starving herself during the week and worrying about binging again this weekend.
If you have the right strategy (and mindset), you CAN eat out of your deficit on the weekends and still lose weight week after week.
Does this sound like you?
Ready to break this cycle?
𝐒𝐡𝐨𝐨𝐭 𝐦𝐞 𝐚 𝐃𝐌 “𝐈’𝐦 𝐑𝐞𝐚𝐝𝐲” 𝐚𝐧𝐝 𝐰𝐞’𝐥𝐥 𝐬𝐞𝐞 𝐢𝐟 𝐈 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐨𝐮𝐭 💯
10/06/2022
Can eating TOO little wreck your fat loss results?
Yes.
And it’s not because of “starvation mode”.
Your body doesn’t gain weight when you’re truly starving yourself.
The reason (most likely) is because the days you undereat and ARE eating at 1200 or 1500calories… causes you to overeat the other days.
Like on the weekends.
And those “other” days are either:
a) keeping you at maintenance so you can be months at your “deficit” and you don’t lose a pound OR
b) pushing you into a surplus so you put on weight and end up heavier than when you started
I’ve seen it happen both ways.
Which way have you experienced it? Or have you been on both ends as well?
If you’re looking for some clarity around how much you should be eating or are experiencing any of the things above,
𝐉𝐮𝐬𝐭 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 “𝐌𝐀𝐂𝐑𝐎𝐒” 𝐛𝐞𝐥𝐨𝐰
And I’ll look over your current calories and give ya some quick feedback (at no charge)!
09/26/2022
How would you help your dog or 10 year old lose weight? Story time…
I don’t have any human kids, but I do have a fur son who needed to lose some weight cuz he was getting a little chunky.
❌And when I put him on a diet (the wrong way), here’s what happened:
I cut his 2 meals a day in half, stopped all the treats, and he binge ate the trash when I wasn’t home. He had NEVER gotten into the trash like that before.
I attempted to walk him 3x a day for 20min when his usual activity was 2x a day for 5-10min (He has a gimpy leg and can’t walk long distances ok? Plus it’s hot as hell in Florida).
Long story short, that lasted only a couple of weeks before he (and I) gave up and his weight loss never happened.
✅We tried again in a way that made sense, and here’s what happened:
I started by decreasing his dinner only by ~¼-½ depending on how many treats I gave him that day, and aimed for 3 treats a day max instead of 5.
Since he could only walk like 10min max at a time, we went on more frequent and shorter walks, like 4-5x, 5-10min walks a day instead of 2.
He didn’t binge eat the trash.
He was excited to get outside and walk more times a day cuz he knew I wouldn’t drag his ass behind me for 20min.
He lost weight and was able to move around better on his gimpy leg.
He can now actually go for 20min walks!! And even sprint for a short distance with me now.
He has the energy and better mood to play and keep up with my new 3 month old Husky.
(same things can be applied if you have human kids)
Weight loss can be simple. WE are the ones that make it so hard and feel impossible.
Your best chance to finally stick with a weight loss plan that works and doesn’t leave you feeling like s**t is to figure out where you’re at right now, and implement small, simple, daily steps that make sense.
Ones you can keep up with for more than 2 weeks at a time before you say f**k this and quit.
Show up for yourself consistently no matter how small you think the effort is and your progress WILL come.
💙Coach Nat and 🐶Dean
09/19/2022
Is your metabolism really broken?
Swipe, read & learn about yourself in these slides to have a better understanding of why it might be harder for you to lose weight in a diet versus someone else.
The constant frustration and being discouraged with your weight loss will continue until you find the change that works for YOU and your body.
If you’re experiencing plateaus, struggle to lose weight in a deficit no matter what you do, and have questions about this…
📲 DM me “METABOLISM” and let’s chat. I’ll see if I can point ya in the right direction 💯
09/17/2022
Why is it so hard to take time off from the gym?
Andrew Coates says “strength training is the cheat code for life”. And while I LOVE that and it is true…
There is another side to that… you can get SO into a routine and obsessed with results and the “no days off mentality”...
that you expect yourself to be perfect. And when you’re not perfect, you’re totally off the wagon.
One of the biggest reasons for me to never rest from the gym was that I was binging so much.
I would use it as punishment or a reason to lift heavier or do more because I had to burn off all those calories. I was scared that if I skipped my workouts, my binging would make me 300lbs (and I came pretty damn close at one point).
After almost 10 years, I finally realized that forcing myself to the gym on no calories after a night I binged was only making that cycle worse.
So I’ve been there.
You skip one day and feel like everything is ruined. Like you have to “make up” for it by under eating or doing double the next day to keep moving towards your goals.
But the goal isn’t to have to workout hard every day and run your body into the ground.
The goal with this process is to learn how to listen to and take care of your body. Get it to a place that feels good and can be easily maintained.
To know when to push yourself and when you should take a step back.
You’ll get to a point where you’ll see that this really is a mental game and you have to choose your battles.
Keep telling yourself this until you believe it = you CAN take days off from the gym (even unplanned) and it won’t hurt progress.
💙 Coach Nat
> share with someone who needs it!
09/09/2022
Do you ever set promises to yourself and fall through?
With your diet…
Workout schedule…
Or even just day to day things like deadlines at work…
Or calling a friend back…
Idk about you, but sometimes I write things down in my planner and totally ignore them.
I come up with reasons why I can’t get it done… then move it to the next day.
Then the next.
And it turns into this never ending “push to the next day” thing.
You can’t feel any peace because it’s just lurking in the back of your mind.
Even when you’re trying to chill, de-stress, and watch Netflix at night, you’re still feeling a twang(?) of guilt because you didn’t do what you said you were gonna.
If that’s you, here are some things that may help you get these things DONE even when you don’t feel like it.
1. Write down your reasons WHY you’re doing the thing and look at these every day. Re-spark your motivation.
2. Make it fun - like sipping on your favorite latte or blasting music
3. Make it easy - like packing your gym bag, meals, and snacks the night before so you just get up and go
4. Reward yourself after - like with a fatty, a bath, a glass of wine, whatever your pleasure is
And lastly…
5. Just f**king do it - zone in however you need to and START. Do it first thing before anything else if you have to.
Because starting is the hardest part.
Once you get in it and find your groove, you’ll be glad you’re doing the thing.
What kinda things have you been pushing off?
What do you think you need in order to get them done and feel proud?
08/29/2022
From fad dieting and binging to consistent and sustainable weight loss:
Before Body By Natalie, Tricia felt stuck in her progress.
She struggled to find something that she could stick with AND that would give her results, especially with her high stress work environment.
❌ She had tried every fad diet out there with short or no success
❌ Was binge eating multiple times a week
❌ Was inconsistent with her workouts
❌ And hated how she felt in her body
When Tricia applied for BBN, she was hesitant to join because she had failed in her weight loss journey so many times before.
She was unsure if she could actually commit to the process and sustain her results.
But after 26 weeks of working together, she now:
✅ down 12lbs
✅ is no longer eating out of stress, boredom, or other emotions
✅ can enjoy her time away at her cottage on the weekends without fear of falling off track
✅ can have wine and tasty food whenever she wants without guilt
✅ is feeling more confident in her skin as she continues on her journey
And most importantly, she has made this a permanent lifestyle change.
DM me “𝐓𝐑𝐈𝐂𝐈𝐀” if you want to learn more about my method that will help you lose those 10-15lbs you’ve been struggling with, WITHOUT giving up your favorite foods or feeling stuck in the process.
07/20/2022
In the last 2 years, I’ve invested over $40k into my fitness coaching business.
My first huge investment was a $15k business mentorship. I remember hearing that number and my whole body froze. I signed up but I was in tears, sweating, stomach in knots.
I was terrified that it wasn’t going to work and it would be a waste because I’ve made other investments in the past that didn’t work so well.
But then I got to thinking…
💰People spend thousands of dollars a year on “things”
💰$400-500/month on eating out and drinks
💰$100k on college tuition, get into debt, and may not even use their degree
Why is it acceptable to spend all that money on school and material, temporary things and not back into yourself?
Not saying you shouldn’t go to school. I’m finishing up grad school right now, so I’m all for education.
Which is why I pulled the trigger on the $15k.
Because I value education, my time, and I had already learned all I could about business on my own. I needed more help.
I know it’s scary not just because of the money, but because you have to bet on yourself. You have to show up and do the work, no excuses.
And if you’ve spent money and gotten burned before, it’s even scarier. The thoughts come up, “what if it doesn’t work, again?”
Well, what if it does?
You bet your ass I showed up and got my work done when I was paying $2500 a month. It held me accountable AF.
I have clients who are scared to invest at first, but then they say that putting $$ aside every month made them show up, do the work, and get life changing results after 20+ years of struggling and failing on their own.
So if you’ve been wanting to spend some big change on something you know will change your life, but are scared to commit, I’ll leave ya with this:
⭐️ Investing in yourself is never a waste.
⭐️ The money will always come back, your time won’t.
⭐️ It’s ok to be selfish to improve your life, you only get one.
💙 Coach Nat
07/14/2022
I haven’t been obsessed with dieting in years...
In the past, I would look for the next best diet, detox, or program...and it always led me down the same path.
It controlled me.
It made me binge.
It ruined my relationship with food.
It turned me into a bitch.
It had me wasting HOURS in the gym.
HOURS meal prepping.
HOURS thinking about my every move around food and when my next meal would be.
I needed consistency and FREEDOM with my food and my life.
For a long time I was hesitant to share this method because I wanted to be sure it would work for others.
But since then, I have helped dozens of women break free of the obsession of dieting and stop binging even with yearsss of trying and failing on their own.
And now, I’m looking for 3 MORE women who are ready to use this method that does NOT involve unrealistic controlling and restrictive dieting…
but does produce INSANE results with eating MORE carbs and spending less time in the gym.
DM ME or comment below “𝐆𝐄𝐓 𝐁𝐎𝐃𝐈𝐄𝐃” if you want to learn more about my method that will help you lose 10-15lbs of fat and build muscle in a sustainable way 💪🏼
07/13/2022
How to train if you’re wanting to build muscle, get stronger, and 𝐧𝐨𝐭 𝐰𝐚𝐬𝐭𝐞 𝐭𝐢𝐦𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐠𝐲𝐦 [swipe+save]
It’s not about how many calories you burn or how new and different the exercises are.
That may “work” up to a certain point but it’s ultimately going to lead you to a plateau or even a decline in your progress.
It may cause you to want to work harder and train more but that only escalates the problem And leaves you spinning your wheels.
You shouldn’t have to feel burnt out or overwhelmed with your workouts to get the body and strength you want.
You can get great results from Doing LESS while Using exercises & programming that is 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 and 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞 𝐝𝐨𝐢𝐧𝐠.
My client Melaika tripled her glutes size in less then a year and is hip thrusting over 300lbs.
Graham is coming up on a new block of training just 3x a week and I asked HER what lifts she enjoys and wants to get stronger at because imma program it in for her.
And if you’re not finding ways to increase effort or track your progress, how will you ever improve?
Or even know that you’re improving?
Here are some first steps for you👇🏼
1)lift closer to failure
2)track your weights and reps for certain exercises over 4-6 weeks at a time
3)see if you can move the same weight easier and with better form
4)see if you’re able to get through the workout faster, decrease rest times
If you’re someone who’s been in the gym for years but aren’t seeing any progress
And are serious about wanting to change your body, increase strength, AND transform your mindset around food for the rest of your life…
𝐃𝐌 𝐦𝐞 “𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐈𝐍𝐓𝐄𝐑𝐄𝐒𝐓” 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞 💪🏼
07/11/2022
Get the strong confidence to rock a two piece… without starving yourself.
I used to starve myself for days before any event AND fast the day of. Especially a beach day.
And if I still didn’t feel body “ready”, I’d ghost my friends or cancel plans.
I’d be embarrassed to be wearing a big t-shirt over my suit
Sad because I’d constantly judge myself to skinner women
And stressed about food choices, binging, and looking bloated
I hated how I felt and looked and I could never enjoy my time.
But fast forward to now, I’m 15lbs heavier than when I came to the beach last year and can eat beachy food and drink tropical cocktails with no f**ks given.
This didn’t come from fad dieting, starving myself, or rapid fat loss.
Doing it that way gives you unsustainable results. And probably the reason why you’re in this “do good for a few weeks then eat like trash” cycle that’s keeping you stuck.
Wanna know what IS sustainable and will help break that cycle?
✅ Learning how to make this into a lifestyle.
Balance
Realistic goals
No good vs. bad or on/off switch
Being happy where you’re at while working to improve
Maintaining on higher cals so that you don't gain 10lbs on vacation
❌ NOT crash dieting for a few weeks and then quit.
As a coach, I make sure that my clients get results while leaving room for life and set them up for success to maintain it after.
They can:
⭐ take days off tracking and eat mindfully
⭐ eat whatever they want when they want
⭐ feel more confident in their skin and what they wear
⭐ have freedom on vacas and friend/fam get togethers
⭐ “diet” on more calories without feeling guilty or fearing weight gain
Now THAT is how it should be.
If you’re ready to approach your health and fitness differently this year and rock that two piece confidently, my 𝟗𝟎-𝐝𝐚𝐲 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐑𝐞𝐬𝐞𝐭 𝐌𝐞𝐭𝐡𝐨𝐝 is open for enrollment.
DM me “RESET” to learn more 🤙🏼
07/06/2022
This client of mine hadn’t ever tracked macros before, but since starting with me, she’s down 10lbs and feeling amazing.
She was just like when she started.
😐 Not sure what she should be eating.
😫 Intimated and confused by the numbers.
🙁 Tired of the restrictions and guilt around her food.
But with the right custom and flexible strategy…
🔥 She can eat out every meal and still adhere to her macros.
🔥 She’s wearing bodysuits and crop tops in public again.
🔥 She has no restrictions or shame around any type of food.
🔥 She’s losing fat on more calories and carbs than she ever dreamed of.
And most importantly, she has her freedom and confidence back.
So proud of you dude. Keep crushing this 💪🏼
Ready for a transformation like this?
𝐃𝐌 𝐦𝐞 “𝐆𝐄𝐓 𝐁𝐎𝐃𝐈𝐄𝐃” 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞 𝐢𝐧𝐟𝐨.
09/09/2022
08/29/2022
07/20/2022
07/14/2022
07/13/2022
07/11/2022
07/06/2022