Natalie Jill is one of the leading fitness experts who helps people across the globe reach their health, fitness, and business goals. However, it was not always like this. Natalie had to forsake a very promising career in corporate America to pursue her passion for health and fitness.
She is a Licensed Master Sports Nutritionist and functional fitness trainer, Natalie took advantage of the power of the internet and in a short amount of time, she was able to help a million of people with her expertise not just in America but all over the globe.
When she started, she did not know that what she is doing will be recognized globally with a million people following it religiously. Her passion led her to create a business that helped hundreds of people follow their own dream. She is not just a fitness expert, she is helping people all over the world to combat various life challenges that they face to build the best in them and all this with her online presence.
She is a businesswoman and brings out the best, not just in health and fitness, but business too. That is a win-win situation for people associated with her. Although it all really began with one incident that she will never forget. It was 10 years ago that she saw her own reflection in a store window. “I didn’t recognize myself. I realized that this isn’t who I was or who I wanted to be,” she tells. But the year has not really been the best one for her either- she had lost a job, gotten a divorce and just delivered her child. Natalie Jill had hit rock bottom. She’d lately given birth to her daughter, but her wedding was coming to an end. A strong career in sales took a blow when she decided to spend more time with her newborn, and financial pressures were mounting.
She had sunk to depression and just like normal human beings, found comfort in food.
“I ate lots of fast food and junk, and wasn’t active,” recalls Jill. All this resulted in a 60-pound weight gain which included 50 pounds of pregnancy weight and 10 pounds because of her unhealthy habits. It left her feeling stressed out and depressed.
But that day was different and she rushed home and created a board for herself with some magazine cut-outs that helped her motivate herself for the goals she had set for herself. She recalls, “I pasted photos of fit women, healthy food, and happy scenes—things I wanted my life to look like. And then I started to work in that direction.”
New to fitness and being a mom, she mostly did body-weight exercises at home so that she could keep an eye on her baby. She also had celiac and so she took extreme precautions with her diet habits. She avoided processed food and started eating fruits, vegetables, nuts, seeds, and lean proteins. She began posting pictures of her meals on Facebook and was shocked to know that people have started following her. “People saw how my body was changing and wanted to know how I did it.”
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4 weeks post back surgery (laser endoscopic spine surgery) – And…Slowing down to speed up 🙂 and I feel GREAT! My surgeon @chollkimmd was cool with me working out, bending, twisting all the things early on. Still off limits a little while longer are my more intense things like sled pushes, chin-ups , jumps and more. – Hardest part is NOT picking it up bc I have not felt this good in years 😂 – One of the things I’ve been doing to maintain strength is bar hangs. I keep my core tight, shrug my shoulders slowly up and down. This is one of the moves I teach when you are LEARNING how to do a pull up or chin-up. It’s a great move for all fitness levels- beginner to advanced 😊 – How have I stayed with definition and minimized losing muscle and gaining fat? My Nutrition is super on point. This helps with healing and staying fit. – When workout intensity is out of the equation : because of being injured, recovering, or because you physically can not, nutrition saves the day! – I’ll be teaching thoroughly how I eat and why in my back to BASIX challenge that starts this January. 28 days with me and failure is not an option. – Are you signed up? (Link in my bio) – 📸 by my 12 year old… she said “mom it’s good lighting wants a pic?” 😂
After this appreciation, she decided to get a certificate in nutrition and personal training and saw a huge drift in her followers too. Now, she has more than 2 million followers on her Facebook, more than 5 million on Instagram and a couple million on her Youtube too. She even got a mention in Forbes magazine that named her one of the top 10 fitness influencers of 2017. Besides, the 46-year- old mom says she is in the best shape of her life and happier than she has ever been. “I firmly believe that you can do whatever you set your mind to,” says Natalie, who has watched her fitness empire boom in addition to her social media presence.
She also wrote a book called Unprocessed Your Diet and her second book published in 2018. She also has a series of workout which features her workout videos and nutrition tips. Besides, she also has many ebooks and DVDs.
With keeping her success in mind, let’s dig deep into her own fitness routine and meal plans.
Natalie Jill Workout Routine
Natalie does not have a fixed workout schedule because as long as you know your body and what kind of workout makes you feel good, it is good enough. However, she gives some essential tips on how to get started and feel motivated to pursue a healthy lifestyle.
Love Your Weight
For her, acceptance is the first step towards any change. In order to change your weight on the scales, you must first accept and love yourself. She says,
“First, I want you to consider this: You weigh what you weigh right now for a reason. The old calories-in, calories-out model of weight is less relevant as you age, so the cause might not be as straightforward as you think. Your body can pack on fat to protect you from food sensitivities, stress, gut imbalances, hormone imbalances, or changes such as those experienced in perimenopause and menopause. Easier said than done, you may say. But there’s no way around it. If you want to feel better, you’ve got to love yourself just as you are. That’s the only way lasting change can happen. Loving your weight opens you up to the big picture of your life, enables you to make changes that last, and completes the Transformation Triangle.
What to do? The first thing I’m going to ask of you is to be kind to yourself. If you start out hating yourself, you’ll just be setting yourself up for disappointment. Focus on something you like or love about yourself. For example, I like the way my calves look; I like my smile. Think of how you’re getting stronger and better all the time. Plug yourself into gratitude and your whole mood will shift, you will find inspiration, and change will happen.”
First, Get Up!
Exercising and dieting are important but what is more important than how you spend the rest of the day. Are you active or passive most of the time? Because if you are passive, chances are that you will not see much progress. She asks everyone who is out on this journey to seek little opportunities to move.
She is strictly against being passive the whole day even if you have worked out in the morning. According to her, it will hamper the progress. She says, “Before you engage in a new fitness routine, get up off your seat! Sitting can be as damaging to your health as smoking and can sabotage your fat loss efforts. Going to the gym three or four times a week is amazing, but you need to be moving throughout the day, every day. Don’t be stationary! Movement is so important to fat loss because it keeps your metabolism revved up. Consider getting a Fitbit for tracking and think of creative ways to get up and get your steps in.” Here are a few ideas that she gives to get us kickstarted:
- Instead of a chair, use a standing desk or a stability ball to burn a few extra calories.
- Walk around the house as you talk on the phone. It will help you increase your steps.
- Don’t take an elevator. Use the staircase as much as possible.
- At the office, don’t email your co-worker. Instead, walk to his or her office.
- Lunch breaks can be used as a quick walk session
- Walking after every meal would help them digest.
- Convert your sitting meetings into a walking meeting.
- Walk to the nearby places or if you take a bus, get off a station before.
- Keep a stepper under your desk and move your legs often.
- While brushing your teeth, walk around your house, or even the bathroom.
- Plan a walk date with your friends.
- Setting up reminders on your phone to walk is a great idea.
- Walk when you kids are out playing.
- Start a walking group with your friends at work or family.
Natalie is all about being as much action as one can and she says walking has a great number of benefits. In her words, “Just thirty minutes of walking a day can significantly decrease your chance of getting cardiac disease or diabetes (but no need to stop there). Walking can improve your mood and fight off depression, and it can lower overall body weight and decrease body fat. Get up and move daily!”
Focus on Intensity and Progression
Tracking your progress and intensity is one of the most important things that will help you achieve your results. it does not matter how much you have worked out but how hard you did, and what are the challenges that you overcame. She explains, “Contrary to what most of us have learned, results don’t come from time. Progression and intensity are what will change your body. It doesn’t matter whether you worked out for twenty minutes, an hour, or five hours. And there’s no magic rep set. If you just go with a number, you’re not really in touch with your body. Counting and doing the same mindless movements is dated and does not help you progress. Without progression, muscle mass decreases and you don’t see improvement.”
For her progress is an everyday thing and not what the numbers say on the scale. She likes to indulge all her major muscles while doing even the slightest of chores at her house. For her, even that is progress.
“Progression means improving and challenging yourself every day. Imagine picking up a plastic bag from the floor. If you can bend down, there’s no question you can pick up the plastic bag. Now imagine engaging your core and bracing your glutes to pick up a cement block. That’s the force and the attitude with which I want you to go into your workouts. Ask yourself how you can make it more challenging for yourself. Any exercise you add to your routine should be one that you can progressively dial-up so you can continue to see results.”
She also talks about not engaging in excessive cardio or with any kind of work out that has your divided attention. “Long, drawn-out cardio workouts will not get you to the next level—especially if you are reading or texting when you do it. It’s a good start, but bodyweight exercises will challenge you more, keep you progressing, and raise the intensity.”
Find things and write them down that you love about your body
She asks her followers to go beyond the physical body and realize the beauty of a human body in general.
“No matter where you are in reaching your health and fitness goals, you can always find something to love about your body. Start basic, and don’t just focus on appearance but, rather, on how your body works. I can smell my coffee in the morning. I can taste the sweetness of an apple. I can breathe. I can walk. I can move. Keep going and don’t stop until you’ve filled out a full page. Now, look over your list and pick something you want to improve. Not change, but improve. For example, if you love the way your body feels when you stretch, think of ways you can become more flexible. If you are happy with how strong your legs are, think of how you can get them even stronger and more toned. The plan is to improve on what is already there. When you focus on making the good better, other things inevitably will change, too!”
Don’t Just Look Fit, Be Fit
Being fit does not come by being physically fit. Fitness has two components, physical and mental. In order to be physically fit, it is important to be mentally fit first. The focus must be on both parts of the fitness because missing out on one of them would leave your progress incomplete.
She wants her client to concentrate on being fit overall. She wants her followers to have a kind of flexibility and mobility in their workouts. She explains why it is so important, saying, “Strive to become functionally fit. Functionally fit means your whole body moves and flows together. There are no imbalances or areas that don’t work well. You are free of aches and pains and you move at ease. Your core is at the base of functional fitness. When that midsection area—your abs, back, and hip flexors to some extent—is strong and working properly, it should take the bulk of force from your exercise movements and keep you from feeling pain in your lower back, neck, and joints.”
She wants to dismiss the misconception around fitness saying that fitness is not all about pumping and getting ripped. It will not pay you if you are not feeling good in your mind.
“Looking fit means you have lost fat and pumped up your muscles in all the right places, but that doesn’t necessarily mean your body feels good and is moving without pain. Many fitness buffs look great but are in pain on a daily basis. That is the opposite of being functionally fit!”
In order to recognize the benefits of working out, it is important to appreciate the benefits of being fit. She also lists a few benefits of working out saying, “When you start focusing on being functionally fit, you’ll start to appreciate the benefits of exercise that you don’t see on the outside.”
Benefits of exercising regularly:
- Regular exercise has been linked to lower risk of chronic disease, lower levels of stress and anxiety, improvements in cognition and brain function, and increased life span.
- Resistance training has been shown to lower white matter lesion volume in the brain, which means a lower risk of dementia, and exercising can also improve memory, which can counteract the brain fog we can experience later in life.
- Staying active can also help you sleep better at night, reduce fatigue and anxiety, improve self-esteem, and even reduce hot flashes during menopause.
- Another benefit of exercise, particularly weight training exercise, is that it can strengthen your bones. She adds, “We know bone density is a crucial topic as we age and resistance training can help counteract the reductions in bone density we typically experience during menopause. Bone strength is vital as we get older to help prevent fractures and other injuries. You’ll also see gains in the muscle when you start exercising (at a time of life when we typically lose muscle mass!).”
While weight loss and toned muscles are certainly important, they are just two pieces of the puzzle when it comes to exercise benefits. Countless studies have linked consistent exercise to improved quality of life, and this goes hand in hand with functional fitness. Yes, you will look better, but you will also feel better and function better as you step up your exercise game.”
Find the Right Exercises for You
Most people make mistakes when they choose someone else’s exercise routine to fit into their own schedule. But this approach is not correct because it leads to loss of interest. What might work for one, might not work for another person and you will give up soon. She says,
“Most of us spend a lot of time doing the wrong exercises. For example, if just hearing the word plank makes your wrists hurt, then you may be doing it wrong. If an exercise leaves your joints or back hurting, you are likely doing it wrong. You should feel your muscles working, but you shouldn’t feel pain. And you should feel energized and strong after your workouts. Doing the right exercises for you in the right way is the only way to dial up the intensity and keep progressing. When you have injuries or long-standing imbalances, you don’t move your body in the way it should be moving.”
Work Toward Stronger, Not Skinny
Natalie says that the focus must not be on dropping a dress size or losing weight, it must go beyond that. And soon as one forgets about this, they reach their goals faster. In her words, “Working toward skinny and focusing on size or number on the scale is subjective, unempowering, and discouraging. Working toward stronger is measurable, positive, and possible!”
Natalie, personally like bodyweight HIIT exercises. She loves to get her heart racing with some functional exercises. She credits her intense workout for her washboard abs, despite undergoing surgery, which makes women 20 years younger to her envy. She says, “I wanted to do something simple, but the more I got into it, the more I realized that body-weight training is extremely functional and can be as challenging as you want to make it.” Few of her favorite moves include: Pushups, chin-ups, pullups, plank series, lunge series
She trains four to five times a week depending on her busy schedule. “I’m constantly in motion!” She also spends most of her time trying to motivate her followers to achieve their own goals. “I tell them that change won’t happen magically. Believe in yourself. Do that one thing and progress will come.”
Natalie Jill Diet Plan
This is what she typically eats in a day. All her meals are very balanced and she does not restrict herself when it comes to calories.
ON HER MENU:
Breakfast: Smoked salmon and mixed berries
Lunch: Bone broth with chicken and vegetables; salad with avocado Pre-workout: Protein powder and water, plus fruit
Dinner: Grilled fish, vegetables, 1⁄2 sweet potato
Snacks: Handful of nuts or seeds, raw veggies like carrots, radishes, peppers
Top Mistakes People Make When “Eating Clean”
She lists out some major mistakes that people make when trying to be healthier. In her own words,
- Not eating unprocessed foods: Eating unprocessed food is important. Unprocessed food refers to anything that does not come out of the packaging. It means they are natural and not processed in a factory. In Jill’s words, “If you can’t pronounce it or don’t know what it is, odds are it is NOT a ‘natural’ food. “Fat-Free” and “artificially sweetened” foods are NOT natural foods and can wreak havoc on your weight loss efforts and health. My definition of eating clean is eating real, natural, unprocessed foods, and eating a lot of them.”
- Not eating enough: Jill says that a lot of people do not eat enough when they are on a diet. People usually underestimate their calorie intake and diminishes their progress.“You need enough food so your body can maintain & repair itself, promote the growth of lean muscle mass, while at the same time minimizing fat storage.”
- Not eating balanced meals: You are not doing it right if your plate does not have a balanced amount of carbs, proteins, and fat at each meal. She says that eliminating an entire food group is not the best choice. One must eat smartly.
- Not eating enough fruits and vegetables: “I am a fan of eating a heavily plant-based diet: tons of fruits and vegetables. And no this doesn’t mean that I am a vegetarian or am vegan,” says Jill. She said that no one becomes fat of eating too many veggies and other than that they provide a lot of nutrients that are necessary for the optimal development of the body.
- Not thinking like a cave-man: This is almost like an extension of the first point, eating unprocessed food. Jil suggests that one must only eat food that comes from a plant, animal, ground, or the ocean. She calls it a caveman diet because the food here is produced naturally and not artificially in the factories. She adds, “Technically, the cavemen did not eat natural grains such as or quinoa, but small amounts of these grains are ok!”
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Omg THIS 🙌🏻 Aging in Reverse Super food smoothie! 🍓Frozen mixed berries 🥕Baby carrots 🥬Greens or greens powder 💗Frozen Pitaya (dragon fruit) 🥄 optional protein powder 🥜 Nut Free @sunbutter – 💦 blend with water – Top with optional: 🍫 Raw cacao 🥥 Shredded Coconut 🌾 Grain free granola 🍓Additional fruit – This recipe (details in my IG stories) served two. – And this recipe is #nutfree #dairyfree #grainfree #glutenfree and #vegan – 🍓🍓🍓🍓🍓🍓🍓🍓🍓🍓
- Eating too much: She gives a simple logic that explains eating any kind of food in a large quantity will make you gain fat even if it is just healthy food. Some healthy foods are super high in calories.
- Drinking your calories: She says that one must avoid drinking their calories because not only are they not filling enough, they will not provide you with any benefits either. All they will do is quickly add up to your waistline. Switch to water, unsweetened tea, or coffee is the best option.
- Not drinking enough water: She explains that drinking water is super necessary to reach our fitness goals. Here she lists many benefits and how water can help curb our cravings. She says, “Many of us walk around chronically dehydrated without even realizing it! We think we are tired or hungry when we are actually dehydrated. Being dehydrated causes our bodies to retain water which can make you feel bloated and look ‘puffy’. By drinking more water consistently throughout the day, your body doesn’t have the need to retain water. In addition, being hydrated reduces fatigue and helps to remove that bloated feeling.”
- Giving up because of an underlying condition: She begins by saying that giving up is never an option and especially if it is because of a food allergy or intolerance, intolerance, auto-immune disease, type II diabetes, metabolic syndrome, or other underlying issues. Just because it makes weight loss a bit harder, it does not mean that it is impossible. She seems to be approaching to a where there is a will there’s a way philosophy. “There is a formula for everyone! It might take a little extra effort, it might take some trial and error, but it CAN be done,” she adds.
According to her, these tips are extremely helpful. They are not too hard, but people are ignorant of these tiny things that wreck their progress.
Natalie Jill Tips For Fitness
Map out your weight loss goals
Even she did that, didn’t she? She thinks that writing down your goals and looking at it each day would really help to crush them.
“I grabbed a stack of magazines and cut out photos of fit women and happy, healthy moms—images I knew would motivate me,” she says. She displayed these cutouts on a vision board that she placed in the kitchen, where she would see it every morning, and then started sussing out how to make those images come to life for herself.
Her research convinced her that the best plan involved not crazy diets or running a marathon, but the tried-and-true approach of eating better and exercising more, a strategy she could adapt and make her own. She promised to herself that she would start including more natural, unprocessed foods combining it with a little more exercise every day. “I promised I would give it four months and see what happened—no obsessing, no scale.”
Balance your diet—trading junk for fresh, whole foods
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Ummmm Hi 👋 Anyone else find themselves wanting to eat their ENTIRE pantry right now or find themselves staring into the fridge like something magical is going to jump out? 🙋🏻♀️ – When we’re bored or lonely or stressed (hello allll three these days 😂) this happens! – Not even gonna tell you not to do it BUT I am going to share a hack to make it a win-win – Experiment w/cooking and trying new recipes and flavors and w/ swapping out ingredients for things you haven’t used before – This keeps creativity going, munchies at bay and stops boredom! Perfect timing for this considering so many of our NORMAL groceries are actually not available right now 🤪 Here is something I did. Super yummy @sunbutter Summer Rolls SAUCE 2 garlic cloves, minced 1 tbsp minced ginger 2 tbsp GF tamari 2 tbsp maple syrup 2 tbsp lime juice 2 tbsp chili paste 1/3 cup @sunbutter 1/3 cup water ROLLS 1 cup bean thread or rice cellophane noodles 1 carrot 1 avocado 1/3 cucumber 1 cup fresh basil 1/2 red pepper 6 cooked medium shrimp (you can use tofu or chicken instead!) 6 rice paper sheets 1/2 cup cilantro leaves Directions SAUCE In a bowl, blend all sauce ingredients until smooth. Set aside. ROLLS 1. Prepare rice noodles as directed on package & drain 2. Cut all veggies into long thin strips 3. Prepare work area w/ a double thickness of paper towels. Fill a shallow pan w/ warm water. Soak 1 rice-paper round in water until pliable, (30 seconds) then transfer to prepared work surface. 4. Arrange 1/6 of the noodles on bottom half of soaked rice paper. Top with 1/6 of each vegetable and 1 piece of shrimp cut in half length wise. Roll up paper tightly around filling until half of paper is rolled, arrange 2 to 3 cilantro leaves on flat paper right up against rolled edge. Fold in sides towards center and continue rolling. Transfer roll to a plate and cover with dampened paper towels. 5. Make 5 more rolls and cut in 1/2 serve with @sunbutter Sauce on the side for dipping. – SOOOOO GOOOOD 🍤🌻🍤🌻🍤🌻🍤🌻🍤🌻🍤🌻🍤🌻🍤
“I made sure that all of my meals contained lean protein, complex carbs, and healthy fats,” says Jill. “I ate a lot of salads with grilled chicken or fish, and I added olive oil or avocado for fat.”
There are so many low-calorie food options like fruits and veggies that are not only filling but also nutrient-dense. For snacks, she enjoys apples with a bit of chocolate. One of her rules includes that she should be able to pronounce all the ingredients of the particular food in order to pass the litmus test and make its way to her grocery bag.
Another one of her hacks includes eating all the healthy food off her plate first so that she has less room for the unhealthy ones.
Focus on strength-training for at-home workouts
It is not always about spending a lot of money to buy a gym membership in order to lose weight or join a class. In fact, one can use their own body weight to build muscles. A list of strength exercises includes movements like pull-ups, squats, planks, and triceps dips. “I didn’t spend hours working out,” she says, adding, “If you are exercising daily, you really don’t need more than 15 to 20 minutes.”
Build a meaningful support system
Jill started sharing her daily routine of what all she does on social media, which also included the photos of her healthy meals. Sharing didn’t inspire just her but also motivated other people around her who wanted to lose a few pounds. “People were interested—they would say, ‘Oh, what are you doing to get in shape? I want to try it.’ That kept me accountable,” she says.
Finally, after four months of working out hard for her body, Jill stepped on the scale and held her breath. “I couldn’t believe it: I had lost 50 pounds and completely changed my body,” she recalls. “It made me want to keep going.” The pregnancy weight was no more there, and soon the rest of the extra weight fell away too. Jill seemed more content and also a bit more energetic than she had ever felt.
Her success motivated other and people began to take an interest in her eating and exercise plans. The list of her fans on Instagram and Facebook started to ask her about more of her recipes and what kinds of workouts she is doing. Her simple exercises were liked by people of all ages but specifically liked by people who are insanely busy or multitasking women over 40 who are satisfied even with the basic, doable moves that work.
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“NON” PEANUT butter chocolate cups! – Omg you all! Me and @lianawernergray just made the BEST Nut-Free Dairy free “non” peanut butter chocolate cups!!! What?!?! The secret was using @sunbutter ! – Watch the LIVE we just did! – Here is what went down: – Melt dark chocolate on stove top Pour a spoon full into bottom of paper cup Add a spoon full of @sunbutter Top with more of your ooey gooey melted chocolate on top Freeze for 10-15 minutes! – You are welcome!!!! – 🌻🍫🌻🍫🌻🍫🌻🍫🌻
And what started as a personal journey towards greater health, has turned into a full-time career. Now ate the age of 47 and a licensed master sports nutritionist and functional fitness trainer, Natalie has more than 3 million social media followers and has motivated many people to lose the extra weight and get in shape.
“Every single thing on that vision board has come true for me,” she says. “I am that healthy, happy mom. I’ve completely changed my life and body. And I’m not unique. Anyone can do this. You just have to start.”
Counting calories doesn’t really work
“There’s no accurate way to count calories,” says Jill. “Take apples. Not all apples are the same—they might be different sizes, different varieties, be more or less sweet—so they don’t have the same amount of calories. There are too many variables that we can’t control.”
She says most people underestimate the calories they burn in the gym and underestimate the ones they are eating. That causes a messed up situation which leads to ruining their progress. Therefore it is important not to go crazy with counting calories and focus more on eating wholesome foods.
There is no “best” diet, but there is one thing that works for everyone
Although she has a specific requirement in her diet because of the Celiac disease and eats a gluten-free diet, Jill doesn’t necessarily recommend that everyone must quit gluten. “It’s great that there are so many new food options for people with Celiac or gluten intolerance, but some of those foods are just as bad for you like the stuff with gluten!” The reason is simple. Everyone is different. All bodies are different and respond differently to each diet. Therefore, everyone must not follow a single person’s diet and experiment with his or her own. The only way to do this is by ditching processed food and switching to whole foods instead. “Across the board, it always works, and it’s the first place to start,” she says.
Crazy-long cardio workouts are kind of overrated
“Sure, you can do tons of cardio every day and eat only chicken and spinach if you want to see your abs,” says Jill. “But does that work in the long run? Not exactly!” Instead of wasting hours on the treadmill, she suggests adding in a few high-intensity workout sessions a week that centers around efficient ab exercises. That means ditching crunches for planks. “Any plank-based move, when done correctly, is going to work your abs, lower body, and help with lower back pain,” she says. In terms of form, Natalie has two specific pointers: “Make sure you really tighten your core as you do it and keep your hips from sagging!”
Zero-calorie sweeteners aren’t helping you
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Omg y’all these are EVERYTHING! And so easy to make! And dairy free, low sugar and NUT FREE: – Melt dairy free chocolate OR use raw cacao mixed with coconut oil (melt together) – How to make: Pour some of the melted chocolate in paper cup, then a scoop of @sunbutter (made from sunflower 🌻 seeds) top with remaining chocolate and freeze 5-10 minutes. There is no exact measurements. Depends on how thick and large you want them 💕 if using melted coconut oil and cacao mix small parts of oil to the cacao – enough to get it wet and create the consistency of melted chocolate 🍫 🌻 – – OMGEEE amazing!!!!! – 🌻 🌻🍫🍫
This is one of the reasons why you can not lose weight and keep it off for a long time.
“The body doesn’t know the difference between the fake sugar and real sugar—it still craves and wants that stuff,” she says, adding that artificial sweeteners can also be the reason for bloating and water-weight gain. So avoid adding Splenda in your coffee and skip foods with artificial sweeteners added; they are often quite heavily processed with preservatives too.
Eat your way to better abs
“I eat so much protein and fat—I even eat carbs!” says Jill. “Getting abs really boils down to your body’s ability to burn and store fat, and picking the right kinds of protein, fat, and carbs is important.” Jill speaks of whole foods once again saying that unprocessed foods are better because even they have a bit more calorie than the processed foods, for example, in foods like coconut oil and almonds or walnuts, they give body nutrients that are essential for it to burn fat and maintain lean muscles.“When we’re eating junk food, our bodies don’t work optimally. On a clean diet, your food starts to taste even better, you get satisfied and full more quickly, and you end up eating less,” says Jill.
At the end of the day, it does not really matter if you have muscles or a ripped physique with a 6 pack abs, all that matters is the stat of mind. “I wish everyone knew how amazing they’d feel if they started eating better and moving more,” she says. “You just need to start realizing what’s possible.”
The 7-Day Jump Start Program
According to Natalie Jill, the 7-day jumpstart program allows people to stop eating processed foods and helps get rid of bloating, unhealthy cravings and makes your body burn more fat than it was doing before. It is a kick start program for weight loss. It is not a workout plan but a guide to nutrition that will help in losing weight or at least begin with the process. This plan can be incorporated by everyone because it is not retrieved and involves eating wholesome foods.
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Soooo this happened last night (and this morning) and omg they are sooooo ooey gooey gooooood! Chocolate Glazed @sunbutter 🍩 donuts! – WARNING: These are a TREAT not a fat loss recipe 😂 AND you need to be prepared to share or you will eat them all!!- – The best part is they are much healthier than commercial donuts. 💗They are not fried, they are dairy free, and they are gluten free (fellow celiac here!) – For the dry ingredients: 2 cups gluten free flour of choice 3/4 cup coconut sugar 2 teaspoons baking powder 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon salt. – For the wet 💦 ingredients: 3/4 cup almond milk 1/2 cup mashed banana 2 tablespoons sunbutter 2 tablespoons coconut oil 1 teaspoon vanilla extract 1/2 cup raw cacao nibs. – For the chocolate 🍫 glaze: 1 cup powdered sugar 3 tbsp cocoa powder 2 tablespoons almond milk 1/2 teaspoon vanilla extract – To make the 🍩 donuts (get excited!!) – 1. Preheat your oven to 350°F. Lightly grease a donut pan. 2. In a large bowl, whisk together all the dry ingredients. 3. In a medium bowl mix together all the wet ingredients. Add the wet ingredients into the dry ingredients and stir until combined, adding in chocolate chips at the end. 4. Scoop the batter into a large ziplock bag and cut the corner off of the bag. Put the batter into the donut pan, dividing it evenly among the 12 donuts wells. 5. Bake for 10 to 12 minutes until the donuts have fluffed up and golden. Take out of the oven and cool for 5 minutes then flip the donuts over so the bottoms let off steam. – To make the chocolate glaze: 1. Add all of the ingredients to a bowl and mix well. If the glaze is a bit too thick at 1 teaspoon almond milk at a time to reach desired consistency. 2. Dip the donuts into the glaze half way up and carefully lift the donut back out again. The frosting will set as it rests. – Now…. promise you will SHARE THEM!!!!!! 😂😂😂😂 – 🍩💗🍩💗🍩💗🍩💗🍩💗🍩💗🍩💗
The main idea behind it is that people must eat whole foods that are not processed. There are no supplements or other substitutions that claim to be healthy. The other great thing about this diet plan is that it requires minimal to no cooking. So if you don’t know how to cook or are super busy, this is for you.
Also, if you are picky about the food choices that you make, the jump start program got you covered. It has a lot of recipes to choose from.
How does the program work?
While reading this review, you should consider that this program is not like most other fitness or weight loss programs that are out there on the block. The idea behind it is simple as the main focus of this program is to eat foods rich in nutrients and get engaged in quick and intense workouts that easily burn fat. In order to boost confidence so that the maximum result is achieved, Natalie Jill sets a timeline of 7 days to drop 7 pounds.
In addition, the plan is full of a large number of recipes that only use real foods that help your body to get rid of fat while also detoxifying it. But we wonder how is this possible? Well, the eBook that comes with the program explains in detail about each food and the recipe and how the foods and exercise help you to achieve your weight loss goals. It also takes you through some hack that will let you incorporate the superfoods into your meal plan.
To begin the program, just follow the easy instructions spelled out in the eBook. Since it only lasts for a week, you should not be so scared about giving up any of your favorite foods that are not included in the program.
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The PAIN CYCLE is legit…First let me share that I used to seriously kick butt on the rings and own them! And I’ve been avoiding them because of flare ups in my lower back (if you saw my MRI you would get it). – Today, I worked them (safely as I know how) My confidence boosted, and it It got me out of the pain cycle. Let me explain… You are in pain… physical, emotional, or both… and that pain starts to define you.Your brain stays stuck in the problem. The worry, the sadness, the fear, all emotions, they take over. – Your personality starts to shape around that. You become the type of person who IS in pain – Because your pain is defining you you make decisions from that space. – You eat too much of the feel good comfort foods and that adds unhealthy weight which creates more inflammation and pain. Your workout stop.Which also creates more inflammation and pain. You move less and worry more and that increases pain too. You talk about the pain, you think about it, you become the pain.You are in a pain cycle. – How do I know this? Because it’s me. And this last few years have thrown too many curve balls at me to count 😂 – Sometimes I override things effortlessly and sometimes it’s much more challenging. But what I know for sure is that when I DO practice what I teach and operate from the vision of what’s possible Pain levels of 10 go to a 3. I’ll take that any day. – I feel better when I: – Eat the right foods Move my body Hydrate Get adequate rest When I surround myself with the right people When I think the right thoughts and do not get sucked into the dooms day thoughts. – Staying focussed on the possibilities of healing and thriving over the false assumed truths of what can go wrong works wonders. It breaks the pain cycle. – Want to shift this too? – Jump in and walk the walk with me. Try on my way of eating, my way of moving and the way I shift my mindset. I’m 48 and GET you. I’ve been beat up, kicked down and turned things around more times than I can count – Take a ten day test drive in my aging in reverse community with me… let me show you what’s POSSIBLE – You are not too old and it is not too late. Link in my bio – 💗☀️💗☀️💗☀️💗
Also, you do not have to be worried about the FAQs because they come along. Besides, you can always contact the support team for any further assistance which is available at some certain time in the day. They can be contacted via their social media account or by the means of email.
The program is great for anyone and all age group. So no matter if you want to lose weight for college or even when it’s your son’s wedding, the program got you covered. Because the program incorporates all whole foods, there is no need to worry about any kind of reaction or medical conditions. However, for safety purposes, you can contact your doctor if you are taking any medications or if you are still struggling to lose weight.
Natalie Jill Fitness Interview
This is one of the latest interviews of Natalie Jill that covers up a lot about her healthy eating pattern and what she does to lose weight. It also has some of the tips that Natalie would like her followers to obey.
How much do you drink and what do you think about keeping yourself hydrated?
Proper hydration is also very important for me so I always bring a water bottle with me. I LOVE my stainless steel water bottles – they stay cold, are inexpensive, and come in fun colors and patterns. I also have a fruit infused water bottle to carry with me all day long. Having it by my side is an instant reminder to drink more water! I normally know I have not gotten in enough water if I start feeling drowsy… Time to hydrate!
I am also a HUGE fruit and veggie eater so those keep me hydrated as well.
How do you eat empowered?
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“OH JUST LIVE A LITTLE” Has anyone ever said this to you when you were staying committed to your goals? And then you feel like you have to defend and educate or give in? – Like, you are eating healthy and someone shoves a donut in front of you and says “ohhhh just live a little” – Or you pass on happy hour to get your workout in and friends say “just live a little” – Or you say NO to whatever so that you can say YES to yourself and your goals and you hear it again…”just live a little” 🙄 – Here is what I know for certain at age 48. I have zero interest in just living “a little” – I want to live a LOT. Like fully LIVE and thrive – I CHOOSE to eat good for me unprocessed Foods that support that goal of living a lot. – I choose movement and daily activity and my commitment to that to support my goal to live a lot – I choose to say NO to things that don’t serve my vision so I can LIVE A LOT. – I choose to say YES to things that help me grow and live even when others view as (insert whatever judgement you want here) so I can Live and THRIVE a lot. – Before you tell someone to “live a little” My question is are YOU living and thriving? – Before you take someone’s judgy advice to “live a little” ask yourself if THEY are living and thriving the way you desire. – Let’s choose to drop the fear of judgement (people will judge you regardless) – Let’s choose to stop the need to people please (it is impossible to please all people all the time anyways haha) – – Are you in? Take my 10 day DIVE challenge to shift the ways of thinking that aren’t serving you 😊 Link in my bio
I am a fan of eating an unprocessed food diet. I have an autoimmune disease called Celiac Sprue where my body can’t process gluten, so I have been gluten-free for 15+ years now. I chose to “unprocess my diet” and have learned the benefits of eating an unprocessed diet that is also naturally gluten-free. I eat much more fats (healthy fats), unlimited fruits and veggies, proteins, and eat when I am hungry and stop when I am full. Nothing is off-limits, but the majority of what I eat once “grew and needed sun”- meats, veggies, fruits, nuts, sweet potatoes. I do not count calories and I do not eat at scheduled intervals. I listen to my body, eat real, natural unprocessed foods and THAT is what I teach and what is on all of my programs.
As I noticed the change from the unprocessed diet, I started to unprocess everything including the way I worked out and how I dealt with people and life. Unprocessed every aspect of my life resulted in my mindset changing, the weight leaving and staying off, my body re-defining, looking and feeling younger, empowered, and ultimately becoming truly happy.
How do you live consciously?
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#sorrynotsorry This post may ruffle some feathers but here is what I need you to know… – Fruit is NOT what is making you “fat” – Carbs are not the enemy (btw veggies and fruits are carbs)🍓🥦 – Dairy is very likely contributing to your aches and pains. 🥛 – Eggs are not “dairy” (dairy comes from cows and they do not lay eggs 😂) AND you do not need to throw away the yolk (eat the whole dang egg). 🥚 – “Diet foods” and fake foods are making you unhealthy and aging you. Anything you eat should have had a life at some point [nuts, seeds, plants, fruits, lean proteins are all alive and bring forth your aliveness) – Your sugar free and fat free “treats” are aging you, bloating you, stealing your focus, energy and making you gain “old lady” bellies, jumbo butts and swollen ankles. #sorrynotsorry – Your “state of mind” is holding you back from results. AND you can shift this quickly in ten days. – If you don’t like these things I’m NOT sorry because truth doesn’t always feel like a fuzzy warm blanket. – Question: Is what you’re doing currently working for you or are you frustrated, in a cycle you cannot break and looking for bigger wins in your physical, mental, emotional and physical states? – I built your answer and it’s time for you to step into my method – It’s $1 per day to try out my AGING IN REVERSE community 😊 – You’ll get two of my best week long meal plans. – 4 of my best selling DVDs in digital download form so you can start right away. PLUS my 10 day DIVE challenge. – Link is in my bio but go there only if you believe, “…you are not too old and it’s not too late!” – www.aginginreverse.me
Deciding comes first. I decided to fix things. I put everything I knew into play- from goal setting to vision boards, to eating unprocessed foods, positive thinking, and getting negatives out of my life. I turned my life around through accountability. Accountability is everything. It doesn’t matter what I am dealing with. I take accountability and ownership and do what I can do in my current situation to change it for the better. Now, my motto is “Be Happy…Be Healthy…Be FIT!” and that is how I live my life in addition to striving to empower other people in achieving their life goals through mindset, drive, fitness, and nutrition.
How do you love more?
I focus on making what I love about myself shine brighter and let go of the self-hate and quit actively looking for what is wrong. I collect loving people in my life every day. When I meet positive, goal-oriented, successful, happy, loving, and energetic people…I want them in my life. I find ways to be around them. They energize me, inspire me, and help me want to better myself! And when I am my better self, I am able to love more.
How do you nurture yourself?
I workout daily, go hiking, do yoga, eat unprocessed and nutritious foods, listen to motivating music, spend quality time with my family, occasionally go out with friends, and surround myself with motivating, happy, positive, and creative people.
How do you sleep deep?
Being happy, healthy, and fit, learning to manage my time, and being with the people I love is my secret to having deep sleep. And OH how I love to sleep. I actually get excited around 8:30 pm because I know it is time to wind down. I do take magnesium before bed and drink chamomile tea. Both help me shut off my mind so I can read for a bit and then go to sleep!
How do you stress less?
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“I am not smart enough” “I’m not attractive enough” “I’m not meant to have money” “Things like that are for other people” “I’m a quitter” “I’ll never be successful” omg that’s the voice I fought for YEARS. – What do YOU see when you look in the mirror at yourself? And what does that voice inside your head repeat throughout the day? – What thoughts stare back at you? What does that voice repeat? – We have 40,000 plus thoughts a day from that “voice inside our head” and most of them are about ourselves and not very nice. They are meaner than anything we would say to others. – Those thoughts aren’t things we’d even say to people we don’t like. – And thoughts become our reality. – “I am fat” “I’m gross” “I’m an idiot” “I’m too old” “I’m lazy” “I’m broke” “I can’t…” – Geepers. – That dang voice overshadows who you REALLY ARE. – How do we kill that voice? – Recognize it and tell it to stuff it. Catch it as it happens and CHOOSE not to listen to it. – The only difference between who we are now and who we want to be are our thoughts and actions and recognizing those thoughts and changing them changes our thoughts and actions! – Re write them with the new truth. I am becoming the type of person who is strong I am becoming the type of person who is healthy I am becoming the type of person who is fit I am becoming the type of person who is smart, successful powerful… I am becoming the type of person who knows what’s possible. – Think them till you become them 😊 – 💕💕💕💕💕💕💕💕💕💕💕💕💕 The VERY LAST full body reset LIVE starts this coming Monday and we tackle these “self imposed stops” week one! This is the last full body reset LIVE I will ever be doing before “retiring” the last LIVE version of the program for good. Want it? www.thefullbodyreset.com
This is a work in progress. I have taught myself to be more present at the moment and to take deep breaths before “reacting”. I stay very scheduled so that I have room for everything important. I make sure not to overbook or book things too close together.
I focus on my strengths and delegate the rest. I focus on what I am good at, what I like to do, and the things that I do that make me get lost in time. The amount of money and time I actually SAVE having people help me with the things I am terrible at, has freed up my life and given me time for more of what I am good at and enjoy doing. That has made me more productive, more focused on the right things, and more successful.
How do you sweat often?
I do short, intense workouts that get my heart rate up, and send some sweat running down! Those are the workouts that truly challenge me. One of my favorite types of workouts is a track workout. This is my type of “cardio”. These workouts can be extremely effective and the training ideas are endless at the track.
With this interview coming to an end, we would also conclude this article saying that a physique like Natalie Jill’s requires the dedication that she has!