I will be working on meal/workout plans all day today! Check out some of my clients progress! 👍👍👍 my custom meal/workout month long plan is just $45, and my week long bootcamp plan is just $20! If you’re looking to #loseweight and get #healthy, email me now at email@example.com! #fit #fitfam #fitness #weightloss #diet #exercise #workout #healthy #hardwork #beforeafter #beforeandafter
here’s a repost for #transformationtuesday! from 200 lbs at 19 years old to ~120 lbs at 22. 👍👍👍 lost the majority of it in a year, I have been losing fat and gaining #muscle ever since. went from a baking and pastry major to a certified personal trainer and a soon-to-be yoga teacher. clean eating and exercise is all it took. you’ve all heard it before - it’s a #lifestyle. it’s a permanent change and I will never go back! #fit #fitfam #fitspo #fitness #diet #exercise #weightloss #fatloss #beforeafter #beforeandafter #health #healthy #workout #1stphorm #1stphormathletesearch #legionofboom #nextlevelshit #fitgirls_inspire #ig_weightloss @fitgirls_inspire @ig_weightloss @instagramfitness
Here’s her second before/after! This is one of my amazing clients 👍👍👍 She followed my meal/workout plan for 3 months and lost 35 pounds! My plan taught her #healthy habits and #cleaneating and she continued on her own to lose even more #weight! She’s amazing! If you’re interested in a custom meal and workout plan for just $45 or a bootcamp plan for $20, email me at firstname.lastname@example.org! 💪💪💪 #fit #fitfam #fitspo #fitness #beforeafter #beforeandafter #diet #exercise #weightloss
I’m about to spam you guys with a couple before/afters! This is one of my amazing clients 👍👍👍 She followed my meal/workout plan for 3 months and lost 35 pounds! My plan taught her #healthy habits and #cleaneating and she continued on her own to lose even more #weight! She’s amazing! If you’re interested in a custom meal and workout plan for just $45 or a bootcamp plan for $20, email me at email@example.com! 💪💪💪 #fit #fitfam #fitspo #fitness #beforeafter #beforeandafter #diet #exercise #weightloss
I have the weekend off so I’m pumping out meal and workout plans like crazy! 👍👍👍 become one of my success stories! I’m a certified personal trainer with a culinary background, working on my nutrition cert, group fitness cert and yoga teacher training 💪💪💪 I have a custom month long meal plan/workout plan packs for only $45! And an intense, budget friendly #bootcamp plan for just $20! My bootcamp plan is designed for #fatloss and #musclegain, if you’re looking to break a plateau, try it out! Email me now at firstname.lastname@example.org! #fit #fitness #weightloss #beforeafter #beforeandafter #health #healthy #fitspo #personaltraining
Am I cool yet because I made my first #smoothiebowl? Organic mango, banana, strawberries, blueberries, power greens, coconut and coconut milk topped with shredded coconut and coconut macaroon granola. #healthy #health #fruit #smoothie
I wanted to make a new Personal Training post as I have a new progress pic from my client and an amazing new review. Here is adeleismyspiritanimal's review of my in-person training:
“imgonnamakeachange has been my personal trainer for almost three full weeks now and I couldn’t be happier! I have lost 17.2 lbs in that time using her workout and mealplan along with meeting with her once a week to workout (before and after pics when I feel more brave!). The value you get from her training is absolutely incalculable. I feel more confident not only in my body, but also in taking on this new lifestyle I want for myself. The best thing about being trained by Natasha is that you never feel like you’re inferior or a lesser human being because of your number on a scale or fitness level. She has been in your shoes; she knows what you’re going through. She adapts workouts to your needs and never makes you push past anything your body can’t handle. I pulled something in my hip the first week and she changed my cardio workout until I can handle my original workout. Also, I told her that my knees can’t handle a lot of weight on them one at a time, so she showed me an alternative to lunges that have made me sweat and swear (in a good way, I assure you).
More importantly though, you never feel like she’s obligated to be there. She doesn’t stand on the other side of a treadmill and wait for you to get done with your workout. She works out right there beside you, checking in with you the whole way to make sure you are ok. I know full well she can do 40 minutes on a stairmaster but she didn’t even bat an eyelash when I had to stop at 3 minutes as we ventured towards the elliptical instead. You can accomplish everything you want, even in baby steps like mine, with Natasha.
Also, her meal plan is great! There’s so much variety you don’t have a chance to get bored of anything! Her recipes are a great compilation of ones she has used herself along with great suggestions for snacks that actually keep you satiated until your next meal. If the meal plan wasn’t very good, I assure you I would have already bailed.
So all in all, I couldn’t be more happy with my training thus far with Natasha. She is exactly what I was looking for in this whole experience. I feel with her by my side (even on that evil stairmaster), I will get to my goal weight eventually and I know she will be as proud of me as I will be of myself.”
I have 3 plans that I offer right now:
1. $20 Bootcamp Meal/Workout plan: I recently developed this plan for optimal fat loss and muscle gain. It’s a long the lines of a competition meal plan (ie. bikini competitors) and it’s very strict, but easy to follow and on the cheaper side for groceries if you are on a budget! It is not customized, but easily modified to fit your needs. The meal portion of the plan is very detailed and laid out, but can be modified for food allergies and whatnot. I also have a vegan version available. It also comes with a full weekly grocery list and a basic workout schedule that you can modify to fit your needs (ie. if you have access to a gym or not, it’s a basic outline of how much cardio/strength you should be doing daily and when to take your rest days). It is a week long plan, and you can repeat it over and over for as many weeks as you like! It teaches healthy habits and will get you on the right track of getting into a healthy lifestyle.
2. $45 Custom Month-Long Meal/Workout Plan: This is a customized plan to fit your body’s needs. It will come with a detailed meal plan with lots of delicious recipes, a grocery list guideline, and a full workout schedule with detailed cardio and strength workouts. I can do both vegetarian and pescatarian versions, and am working on both a vegan and gluten free version. Please allow 1-2 weeks for me to put your custom plan together. Most of the time it only takes me a few days, but I do also work full time and only do personal training on the side, it takes me a bit to put these plans together sometimes.
3. $80 Full Training Package: This package includes a custom plan, the bootcamp plan, my personal phone number for you to text at any time with questions or if you need motivation, weekly check-ins and 2 Skype sessions! You get all this for one month/30 days. I can only take on a max of 5 of these clients a month, and can only take on clients in the US currently because of texting rates.
You can email me at email@example.com if you are interested in any of these packages! I will have a form for you to fill out and we can go from there :) I take payments via Paypal and also do in-person training in the Chicagoland/Northwest Suburbs area. Please email me for rates and more details if you’re interested in in-person training! I am a certified trainer, I also work at a yoga studio and am working on my Fitness Nutrition cert and Group Fitness cert - and plan on getting my yoga teacher training done within the year! :)
fuel for work tonight! #personal #health #healthy #water #fit #fitness #healthspo #bolthousefarms #fruit
One of my lovely clients shared this with me this morning - this is her results after just ONE WEEK of following my custom meal/workout plan! She’s lost 6 pounds in a week, 1.5 inches from her waist and 2 inches from her hips! If you are interested in getting healthy results like this, email me at firstname.lastname@example.org! Descriptions of my packages can be found here: http://imgonnamakeachange.tumblr.com/personaltraining
meal prep for the next six days! dinner is baked olive oil and sea salt chicken, on a bed of spinach linguini with spinach and tomatoes. om nom nom. #myintake #mealprep #fit #fitness #gains #healthy
Celebratory Sweet Tomatoes lunch! #me #personal #myintake #healthy #food #salad
mmmmmm sweet potato fries! sweet potatoes are high in vitamin B6, vitamin C and D, iron and magnesium. Packed full of nutrients and delicious, these sweet potato fries are a great side for sandwiches, turkey burgers, turkey tacos and more! I used organic sweet potatoes, peeled them, and sliced them into fries. Drizzle them with extra virgin olive oil, then season with paprika, garlic powder, salt and pepper! Bake at 375 degrees for about a half hour and you’re good to go! #recipe #myrecipe #recipes #health #healthy #food #myintake #fitness #sweetpotatoes #yummy #nomz
Natasha’s Guide to Living Healthy and Losing Weight
Hello! My name is Natasha, and I’m a certified personal trainer who has lost ~80 pounds since 2011. I get asked most of the same questions daily - “how do I lose weight?” “how do I get healthy?” “what’s your secret?”. Well, I’m here to finally answer all of those questions, and more, in detail. This is pretty much going to be everything you wanted to know about being fit but were afraid to ask. So let’s begin!
You’ve heard the phrase that weight loss and fitness is 80% nutrition and 20% exercise. Well, I’m here to tell you that it’s true. You will get nowhere without proper nutrition. Keep in mind though, IT IS NOT A DIET. The word ‘diet’ indicates that it would be temporary. Nope, this is a lifestyle change! This is why fad diets (Atkins diet, ABC/Military/7 Day diets) won’t work. Yes, you might lose weight with those things, but as soon as you go back to eating regularly, you’ll gain it all back. Not to mention, they’re incredibly unhealthy and even dangerous! Now, there are different lifestyles that people chose to follow, and you need to find what works for you. They include, but are not limited to: vegan, vegetarian, pescatarian, paleo, etc. Do not start one of these lifestyles in an attempt to just lose weight. If you plan on eating a certain way, like I said, keep it up for life! You have to find what works for you. Whatever lifestyle you choose to follow, here are some basics to keep in mind.
Yes, fitness is 80% nutrition and 20% exercise. THAT DOESN’T MEAN EXERCISE ISN’T IMPORTANT. Forget the weight loss. Forget losing fat. Exercise is important for your body and your mind. You need both cardio and strength training in your workout routine for the best results and optimal fitness. I personally recommend to my clients at least 5 days a week of cardio (if you’re trying to lose weight. if you’re maintaining, trying to build muscle or just trying to be healthy, 3 days a week is fine) for 30 minutes to an hour, and at least 3 days a week of strength. If building muscle is your main goal, reverse those numbers (3 days a week cardio, 5 days a week strength). There are hundreds of different ways to workout, and just like with your nutrition, you need to find what works for you. Whether it’s running, the elliptical, Zumba, yoga, weight lifting, WHATEVER. Your body needs it. And like I said, your mind does too! Hello, endorphins! I’m going to go over cardio, strength, weight training for beginners, and yoga.
The Mental Side of Fitness
Fitness is a state of mind. Losing weight takes a certain mentality. I get asked all the time about where I found my motivation, how I stayed motivated, etc. The number one tip that I can give you is, if you don’t have one already, START A FITNESS BLOG. A fitness specific blog. Having people that are on the same journey as you and a place to log your progress and stay on track helps so much. I would not have done it if I hadn’t started this blog. Another issue a lot of people have is balance. How do you balance between eating too much, and eating too little? What if you have/develop an eating disorder? Unfortunately, it happens. I’m going to provide you all with a lot of links and resources for motivation, happiness, mental and eating disorders, and general life advice. Losing weight will not make your life perfect. You have to work for that mentally. Losing weight will not make you love yourself or your body. It is a daily journey. Fitness is a lifestyle.
Welp, I think that’s it! If you have any questions, my ask box is always open (keep in mind, I get thousands of questions a day but I try to answer as many as I can). I also do meal/workout plans online, and in person training. You can check out my personal training information here and email me at email@example.com if you’re interested! Just remember: if I can do it, ANYONE CAN. I went from being the most sedentary unhealthy person, to a personal trainer. It is possible. Remember to believe in yourself, and JUST DO IT. No one can do it for your or want it for you. You have to want it for yourself. And above all, STAY HEALTHY. Get healthy, and weight loss will follow. Thank you for reading this! I hope it helped! Thank you all for your continued support and love. Hopefully this will help you guys reach your goals!
Good luck, have fun, get fit. Namaste.
(banner by the lovely rhianna!)
minus 70+ pounds plus muscle and a breast lift/augmentation to remove the excess skin. heck yeah. took me a year to lose the first 50 and another couple of years to build muscle, lose fat, become a personal trainer and maintain my healthy lifestyle. i am now working at a yoga studio, going to start my yoga teacher training soon, get certified in nutrition and group exercise and go back to school to become a registered dietitian :3 fitness is my life now. i’m 5’1”, starting weight ~200 lbs, currently ~120lbs.