Episodes
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Ever feel like you're stuck going nowhere despite putting in the work? Maybe you're grinding it out only to find you're spinning your wheels or venturing down the wrong path.
In this episode, I dive into the art of doing things right. It's not just about putting in the hours; it's about ensuring those hours count toward the right goals. We'll talk about the role of proper alignment in fitness, nutrition, and those sexy but unsustainable muscle confusion myths. I'll share success stories, hard truths about fad diets, and strategies for managing everyday routines to keep you moving forwardâwithout taking detours into the land of missteps and misconceptions.
Let's cut through the BS, clear up the confusion, and set you on a real, sustainable path to your goals. Listen in, reframe your journey, and start hitting those milestones for real. See you there!
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/Real-Answers-to-Some-Surprisingly-Common-Fitness-Questions
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Are you tired of constantly chasing the so-called "perfect" fitness routine? Or maybe you're overwhelmed by all the conflicting advice out there? Trust me, you're not alone.
In this episode, I'm about to blow your mind with 10 key insights that will cut through the clutter and get to the heart of what really matters in fitness. No more obsessing over calorie counts on your smartwatch or getting lost in the weeds of mobility routines. We're stripping it down to what's practical, sustainable, and actually effective for busy moms like us. Iâll also share my personal rollercoaster ride of starting this podcast and how your feedback keeps me going.
Join me as I debunk myths, criticize the fitness industryâs pointless optimizations, and give you the tools to build real, lasting habits. Trust me, youâll leave this episode feeling empowered to crush your fitness goals, no matter how chaotic your life might be.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/Stop-Searching-for-Optimal-Focus-on-What-Really-Matters
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Feeling like you're always racing the clock but never getting where you want to be? Riding high on quick wins, only to crash when life throws a curveball? This episode is for you.
Iâm debunking the myth of fast results and ditching the obsession with the scale. Inspired by my trip to French Polynesia, Iâll share how the islandâs chill vibe revealed surprising fitness insights beyond the gym. Discover why rushing often backfires and how embracing a slower, more mindful journey (hello, "island time") leads to real, lasting success. Weâll also dive into building autonomy in your fitness and breaking free from routines that no longer serve you.
It's time to rethink success and fall in love with the process.
Grab all the links and resources mentioned in this episode at
https://nathaliamelofit.com/blogs/podcast/From-Island-Time-to-Gym-Time-Fitness-Lessons-You-Didnt-ExpectConnect with Nathalia
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Ever feel like youâre drowning in a sea of fitness myths and bad advice? Maybe you think you can out-cardio a bad diet or that the latest supplement will finally unlock the body of your dreams. In Episode 78, we're cutting through the noise.
Join me as I discuss the 9 fitness and nutrition beliefs I no longer stand by. Weâll dive into why âhealthy eatingâ alone wonât lead to fat loss, why cheat meals might do more harm than good, and why more cardio isnât always the answer. Plus, Iâll share how my own beliefs have evolved over 26 years in the industry. If youâre ready to ditch quick-fix programs and commit to long-term success, this episode is your wake-up call.
Grab all the links and resources mentioned in this episode at:https://nathaliamelofit.com/blogs/podcast/9-fitness-and-nutrition-beliefs-i-no-longer-stand-by
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Do you ever feel like your body starts to betray you after you hit 40? Maybe you're frustrated with weight gain despite sticking to your fitness routine or feeling the burn of stress more acutely.
In this episode, I will share 7 proven strategies for maintaining leanness after 40, based on my personal journey and the experiences of over 5,000 women. From mastering daily movement to prioritizing strength training, these tips will help you reclaim your health and confidence.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/7-tips-for-getting-staying-lean-after-40Connect with Nathalia
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Do you ever catch yourself spending more time planning your fitness goals than actually hitting the gym? Maybe youâre stuck in a cycle of researching the perfect workout instead of just getting started.
In this episode, I'll share tips on how to simplify your fitness routine, showing you that success comes from consistent, simple actions, not from obsessing over complicated plans.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/the-easiest-way-to-accomplish-your-fitness-goals-during-the-holiday-season-and-beyondConnect with Nathalia
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Do you ever feel like society pressures you to have an extreme opinion on every trending topic? You may be overwhelmed by the all-or-nothing mentality dominating politics and your personal goals.
In this episode, I dive into how societal outrage culture parallels the extreme views on fat loss, advocating for a balanced middle ground and taking personal responsibility for realistic change. Join me as I share practical insights, helping you navigate the noise and focus on what truly matters.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-75-what-politics-and-fat-loss-have-in-commonConnect with Nathalia
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Feeling overwhelmed by the holiday season and worried about your fitness goals going out the window? In this episode, Iâll share 5 personal strategies for losing 15 pounds during the holidays, focusing on consistency, clear goals, and setting boundaries. Get ready for actionable tips to keep your health on track without sacrificing the joys of the season.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-74-5-things-id-do-if-i-needed-to-lose-15lbs-during-the-holiday-seasonConnect with Nathalia
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Send Nathalia a Text Message!
Ever feel like life's challenges are just convenient excuses holding you back? Maybe it's easy to blame external factors like a busy schedule, an unsupportive spouse, or hormonal changes instead of taking charge. In this episode, I'll share my personal journey of overcoming various obstacles, how shifting my mindset empowered me, and practical steps you can take to focus on what you can control to achieve your goals in fitness, life, and beyond.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-73-what-can-you-do-to-put-yourself-in-the-drivers-seat-of-your-lifeConnect with Nathalia
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There is a system to my madness with today's episode. Stick with me because weâre diving into learning something new or returning to a skill you havenât touched in a whileâand the mental gymnastics that come with it. For me, thatâs been yoga. But donât worry, Iâm not about to bore you with yoga poses and breathing techniques. This is about how jumping back into something familiar can feel like stepping into brand-new territory. Iâm sharing the five key lessons I learned after getting back on the yoga mat.
This episode is for you if you're ready to improve your communication skills and simplify your approach to fitness and life by focusing on the basics and setting realistic expectations.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-72-5-lessons-i-learned-from-getting-back-to-yogaConnect with Nathalia
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Send Nathalia a Text Message!
Do you ever find yourself struggling with societal pressures and internal conflict about your body image and weight? Maybe you feel ashamed to set clear fitness goals or hesitate to step on the scale, worried that it might be perceived as vain. This episode covers these pressing issues, untangling the complex web of societal expectations and personal authenticity.
If you're ready to cut through the noise, seek genuine self-improvement without apology, and embrace your fitness journey with honesty and clarity, this episode is for you.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-71-fitness-without-shame-how-to-prioritize-your-health-goals-over-society-s-standardsConnect with Nathalia
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Do you find yourself constantly battling with body image issues and an "all or nothing" mentality when it comes to eating and fitness? Maybe youâve noticed that these struggles are affecting your parenting or relationships.
In this episode, I'm sharing my personal journey of breaking free from obsessive body image issues, how it impacted my role as a mom, and why it's crucial to prioritize mental freedom over physical perfection. Trust me, this is a story youâll want to hear, especially if youâre ready to ditch the guilt and finally prioritize feeling good over just looking good.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-70-body-image-bullsh-t-stops-hereConnect with Nathalia
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Do you ever feel like asking for what you want is super intimidating? Maybe you keep hesitating because you're scared of getting a "no" or think you should handle everything by yourself.
In this episode, I am going to share 5 lessons that I learned from the Powerhouse Summit. Not from what the speakers talked about or the lessons taught, but more from my perspective on organizing the events and hanging out with everybody and my personal lessons from promoting it, hosting it, and doing everything. I believe it will be incredibly useful for you, and you can apply it to your fitness journey, life, and career.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-69-screw-limiting-beliefs-ditch-fear-and-find-your-peopleConnect with Nathalia
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Are you a high-achieving woman feeling stretched between work, kids, societal expectations, and maintaining your fitness and well-being? Do you often find yourself self-sabotaging or tangled in the web of people-pleasing? In this engaging episode, I'm sitting down with leadership and behavioral coach Annie Yatch to discuss recognizing and managing distractions, redefining relationships and personal boundaries, and breaking free from societal constructs to prioritize your well-being.
This episode is for you if you're a woman striving to balance life's demands and curious about transformative strategies to enhance your personal growth and fitness journey.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-68-overcoming-self-sabotage-strategies-for-high-achieving-women-with-annie-yatch
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Do you struggle with justifying the costs of fitness programs while feeling stuck in a cycle of ineffective diets and workouts? Maybe youâre juggling hectic responsibilities and questioning if achieving your fitness goals is possible without compromising quality time with your family. In this episode, I welcome Cris, a member of the Powerhouse Academy, to dive deep into the transformative journey that reshaped her approach to health and wellness.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-67-criss-journey-to-sustainable-fitness-and-wellnessConnect with Nathalia
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Are you inundated with one-size-fits-all diet plans that donât seem to work? Or perhaps the rigid teachings of traditional dietitian training leave you feeling disconnected from your personal nutritional needs? In this episode, I sit down with Kara, the head of nutrition for the Powerhouse Academy, a registered dietitian and former athlete, to break down the importance of individualized success and personalized nutrition plans. Whether dealing with physical appearance goals, fat loss, or muscle gain, todayâs talk dives deep into making realistic and sustainable changes that fit your unique lifestyle.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-66-custom-nutrition-plans-why-one-size-doesnt-fit-all
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Do you struggle to find balance between your career, personal life, and self-care? Maybe youâve felt overwhelmed by societal pressures and the constant juggling of responsibilities. In this episode, I sit down with Julee Gracey, a Certified Business and Confidence Coach who has been helping women with mindset, business, and life strategies for over ten years. We discuss the systems and strategies that have helped her and her clients lead fulfilling lives without sacrificing their well-being.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-65-confidence-self-care-and-balance-with-julee-gracey
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Do you find yourself stuck in a cycle of dieting, losing weight, and then gaining it all back? Maybe you've convinced yourself that extreme measures and temporary fixes are the only way to achieve your fitness goals, only to be disappointed repeatedly. In this episode, we tackle the underlying reasons behind these common fitness lies and help you reframe your mindset for sustainable success.
And before we even get started, and anybody gets offended - You're calling me a liar. How dare you? - I am not saying that you intentionally lie or that you're making this elaborate story; it's just kind of a little white lie that is probably holding you back from having success in the long run.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-64-3-biggest-lies-people-tell-themselves-about-their-fitness-goalsConnect with Nathalia
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Are you tired of trying the latest diet trends and still not seeing the results you want? Do you find yourself struggling with consistency and motivation? In this episode, I'm sitting down with Stephanie, a member of the Powerhouse Academy, to share her inspiring journey from skepticism to success. We discuss the importance of timing, the pitfalls of a DIY approach to fitness, and how mindset can be a game-changer in achieving your health goals.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-63-breaking-the-all-or-nothing-mindset-stephanie-s-success-storyConnect with Nathalia
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Do you believe age sets boundaries on what you can achieve physically? Maybe you've faced challenges that made you wonder if pushing through was worth the risk. In this episode, we discuss Olympic athletes who defy the odds, including stories of perseverance from war-torn countries and groundbreaking achievements by legends like Simone Biles.
Grab all the links and resources mentioned in this episode at:
https://nathaliamelofit.com/blogs/podcast/episode-62-5-lessons-we-can-all-learn-from-the-olympicsConnect with Nathalia
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