Told you guys I would get up a clean-eating challenge for you! Here it is! #TEAMNOCHEATS until Halloween! I’m starting today, which you are welcome to do with me, but the challenge will officially start on October 1st! You can read the details in the picture - but just remember that this is meant to be a fun challenge, not something overly restrictive or unhealthy. Cheat meals are 100% ok and a part of a healthy lifestyle (moderation!) however sometimes it helps to try to eat as clean as possible for as long as possible to really see results, break a plateau, etc. Your reward at the end of the challenge on October 31st is EATING EVERYTHING YOU WANT ON HALLOWEEN! Go nuts! Eat whatever you want! I will be! Enjoy yourselves with this challenge - I want to see your progress, your posts, your pictures - so remember to use the hashtag on tumblr and Instagram :) Reblog this so I can know you are participating and spread the word!
Check out one of my awesome clients results from just ONE WEEK of following the custom meal/workout plan I made for her! She’s killing it! I’m blown away tbh. Here’s a couple of things she had to say:
About the workout plan, “the endurance has made a huge difference. i ran a full mile w/o stopping and i couldn’t do that 5 days ago. the strength is killer but i’m starting to get rock solid quads now so no complaints there.”
About her progress, “my waist is more defined already and i’m seeing arm muscle i’ve never seen! this is the end of week 1 for me. drinking a butt load of water and portion control makes a hell of a difference!”
Keep up the good work, gurl! I can’t wait to see her one month results! Nothing makes me happier than my clients making progress!
Want results like this? I am a certified personal trainer and I can get you on a custom fitness plan or my bootcamp plan which is uncustomized, but designed for fat loss and muscle gain and a bit easier to do on a budget! Custom fitness plans are $45 for 4 weeks and the bootcamp plan is only $20! :)
Email me now at firstname.lastname@example.org!
Crappy after shot but here’s a #transformationtuesday! Down 70+ lbs and still going! Working on lowering body fat and gaining muscle 💪 soon to be doubly certified trainer, aerobics instructor and yoga teacher. smashing my fitness, health and life goals every day 👏👍👏👍 #fit #fitblr #fitfam #fitish #fitness #weightloss #diet #exercise #health #healthy #cleaneating #inspiration #motivation #fitgirls #fitchicks #progress
Since surgery, it’s been so hard to shed the extra fat that I gained during recovery (not being able to get out of bed for a month will do that lol). I worked out so much once I was able, and ate so clean, but nothing seemed to budge because I was so limited on what workouts I could do. Now that I’m finally cleared for all workouts, I can start working as hard as I used to again and maybe start seeing changes and improvements 💪💪 I can’t wait to see what my body looks like in the next year! #inspiration #motivation #fit #fitfam #fitness #health #healthy
weight loss pills won’t work. wraps that promise to make you drop 5 inches in a week won’t work. you may have temporary results, but it is not permanent or healthy. do it the right way and change your life. :)
Haven’t posted any #progress pics lately so figured I might as well today! I lost 70+ pounds in about a year and a half, and have maintained for a good 2.5 years. I went from being nearly 200 lbs, going to school for baking and pastry, to being around 120 lbs and a certified personal trainer. I found a love for #health, #fitness, #lifting, and #yoga 💪💪💪 I will be doing my 200hr yoga teacher training soon and getting my nutrition and group fitness certifications as well. I work hard every day, and help people reach their goals every day. I may not be as lean or as ripped as I would like, but I’m getting there 👍👍👍ps. I’m only 5’1”! #me #exercise #weightloss #workout #fit #fitfam #fitspo #inspiration #motivation #diet #ig_weightloss #fitgirlsinspire #fitchicks #1stphorm #LegionofBoom #NextLevelShit #1stPhormAthleteSearch @fitgirls_inspire @ig_weightloss
My face did a thing when I lost 70+ pounds. #me #personal #progress #weightloss #inspiration #motivation #fit #fitfam #fitspo #fitness #fitgirls #fitchicks #health #healthspo #diet #exercise
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! :)
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 firstname.lastname@example.org 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!)
Huge before/after post!
Before: ~200 pounds, unhealthy, ate 3000+ calories a day of crap, spent 12+ hours a day on the computer, avoided exercise like the plague.
After: ~120 pounds, extremely healthy, eats 1800-ish calories a day of clean, healthy food, exercises 1-2 hours a day, certified personal trainer.
Oh, also, I am 5’1”, and to those who claim my pictures are fake, please take a look at the third before picture of me getting my Michael Jackson tattoo. It’s real, I am real, and haters can suck it.
Finally found a picture of me at my highest weight of almost 200 pounds. High school graduation vs me now. I thought I was going to open a bakery after college… I ended up becoming a personal trainer. What a healthy lifestyle, working out, and clean eating can do. It took me a year to lose the majority of the weight, total of 70+ pounds lost. #me #personal #weightloss #fitness #fit #fitspo #fitspiration #fitblr #fitfam #healthy #health #diet #exercise #beforeafter #beforeandafter #inspiration #motivation #progress
I finally got new Star Wars boxers so I figured it was time for a new progress picture :P 2011 to 2014, most of my weight loss was accomplished the first year. I’ve been maintaining a healthy lifestyle since then and have become a personal trainer. Total weightloss is ~70 pounds, I have not weighed myself in quite some time. Achieved by healthy eating and exercise, of course!
That’s right, mothafuckas, I EARNED IT. #me #personal #sweat #fitness #workout #motivation #inspiration
I just wanted to share my inspiration with you guys. This is my best friend in the world, Arianne. We’ve been best friends since we were like 3 years old. She is one of my biggest inspirations and fitspirations and..
She’s a Corporal in the United States Marine Corps and she leaves for Afghanistan next Thursday.
So reblog this and show her some love and support!