Unfiltered Fit Life

Send Nathalia a Text Message!You know exactly what to do. Eat a little better, move a little more, drink your water. So why do you keep falling off at the four or five month mark?In this Unfiltered and Unscripted episode, Coach Jen and I take questions straight from our members and get into the stuff nobody wants to say out loud. Here's the truth I keep coming back to: if you actually knew what to do, you'd have done it already. Knowing the tagline and knowing how to live it in the middle of a real, busy life are two completely different things.In this episode we get into:Why thinking you know what to do and actually knowing how to do it are not the same thingThe reason consistency falls apart at month four or five (and why it's not because you're lazy)What being coachable actually means, and how to tell if you areThe one daily habit that gives you the biggest return on your healthHow labeling yourself ("I'm not a morning person," "I always fail") keeps you stuckWhy your brain craves comfort, and how you can rewire itThe link between having no schedule and living in constant anxietyHow to build a routine that survives vacations, holidays, and the curveballs life throwsIf you've been stuck in the loop of starting over every few months and calling yourself the problem, this one is going to hit.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!You are not lazy. You are not undisciplined. And you do not have a motivation problem. I say this to accomplished women every single day, and most of them do not believe me at first.Here is what I know after coaching thousands of busy working moms: if you keep falling off a plan you have tried to follow again and again, the plan is the problem, not you.In this episode I get into:Why the "perfect workout split" is a fallacy that keeps you stuckHow social media has you optimizing a strategy that was never built for your lifeThe in-person trainer story that proves more structure is not the fixWhy a lack of motivation is a symptom, not a flawThe "more is better" trap that high achievers fall into hardestWhy fitness has no finish line the way a launch or a degree doesWhat a study of 53 women aged 40 to 62 revealed about staying consistentHow to build a plan around the life you actually have right nowIf you have ever thought "if I cannot do the full two hours, what is the point," this one is for you.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!I had a season where I kept asking myself one question: am I doing this from ego, or from love?People were messaging me that I was too harsh. Too much. So I sat with it. And in the same week I was questioning myself, two women inside the Powerhouse Academy messaged me to say the exact thing I needed to hear. I pushed them hard, they thanked me for it, and they're both killing it now.That's what gave me the guts to record this one. Seven truths most coaches are too scared to say out loud because they're afraid of looking like an asshole. I'm not.In this episode:Why "my kids won't eat that" is a shield, not a reasonThe supplement and peptide lie that keeps you distracted from the real workWhy committing to three days a week beats crashing out on sixThe marathon smokescreen women hide behind when they're ashamed of aesthetic goalsThe muscle-gain math that proves your seven pounds isn't all muscleHow "I can't because of my husband" hands away your powerWhy undoing decades of fuckery in a few months is delulu, and how to pick a coach who won't sell you the quick fixIf it hurts your feelings and moves you to action, we did our job.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!A woman told me she wasn't focusing on her fitness right now because she had to fix her hormones first. I couldn't let that one go.We're teaching a whole generation of high-achieving women to slap a clinical label on everything. Deregulation. Inflammation. Cortisol. Gut dysbiosis. It feels like progress, but naming it and fixing it are not the same thing, and every new label pulls you further from the boring work that actually works.In this one I get into:Why "I need to fix my hormones first" keeps you stuckThe 12-year-old-with-her-period analogy that reframes all of perimenopauseWhy your symptoms are multifactorial, not one problem you solve in orderThe member who blamed her "deregulated nervous system" when she just hadn't restedThe naturopath who ran endless tests and prescribed tapioca starchThe one question to ask before your next supplement or panelYou are not broken. You have far more control than social media wants you to believe.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!You have probably asked yourself the exact question I hear from women every single week. Is my goal even realistic? I recorded this episode because that one question is keeping so many of you stuck with either no goal at all or a goal so small it barely moves you.Here is the truth I unpack: it is almost never the goal that is unrealistic. It is the strategy you are using and the timeline you are giving yourself. I walk through a conversation with a former competitor who told me she just wanted to feel good, my own story of thinking I could never get back in shape after my kids, and the data that blows up the idea that your age is the reason you are stuck.In this episode I get into:Why "I just want to feel good" is a vibe, not a goalThe England analogy that changes how you look at every goal you setThe real reason people gain weight as they age (it is not what you were told)What you can control versus what you cannot, and why obsessing over the wrong things keeps you stuckHow I stay within 5 pounds of my Olympia weight at 42Why the person you become in the process is the thing that lets you keep the resultStop questioning the goal. Start questioning the plan and the timeline. If you want help figuring out what is actually realistic for your life, book a call with me in the show notes.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!A professional dancer brought her two-year-old to her own presentation because the toddler threw a tantrum and she could not say no. People celebrated it on social media and I could not stop thinking about how many women are living that same pattern every single day - just in quieter, less visible ways.In this Unfiltered and Unscripted episode Coach Jen and I are talking about boundaries. Not the patriarchy-blame version and not the just say no version. The real conversation about why women are burned out, resentful, and exhausted - and what boundaries actually have to do with it.In this episode, we cover:why the lack of boundaries starts as early as preschool for girls and what that conditioning costs uswhy people pleasing is a confidence problem first and a boundaries problem secondwhat resentment inside a family actually looks like and why most women refuse to name itwhy setting boundaries is not choosing work over your kids - it is choosing sanity for everyonehow boundaries act as a filter for the people in your life who only benefited from your lack of thempractical scripts for the sister who asks you to babysit for the fourth weekend in a row, the midwork mom moment, the spouse conversation, and the apology habitwhy a problem deferred is a problem amplifiedwhat age kids actually start understanding boundaries - and why it is younger than you thinkConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!She was a former fitness competitor, a dental hygienist, a mom of two athletes, and she kept telling herself it was not that bad. It was not like she was obese. She still worked out. She still ate healthy. It was just seven pounds.Kristin joined the Powerhouse Academy six months ago. She just got back from a vacation where she threw on a swimsuit without thinking about it for the first time in years. Her husband started working out and she is about to travel alone to a retreat, something she would never have done before.This is her story.In this episode, we cover:why seven pounds had her avoiding photos, date nights, and her own reflectionhow the it's not that bad mindset was quietly shrinking her lifewhat a previous online coach did wrong and why she still takes ownership of itwhy she almost had buyer's remorse the day she got her first meal planhow the simplicity of the program was the thing that shocked her mostwhat changed in her marriage when she started showing up differentlywhy she says this will be people's last program - and what she means by thatwhat she would tell any woman who is sitting on the fence right nowConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!We just got back from New York for the Brazil vs Norway FIFA World Cup round of 16 on the 4th of July weekend doing 25,000 steps in diabolical Manhattan heat. And all I could think about walking through the city was the women I saw dressed head to toe in long sleeves and pants in that heat and how many of the women I speak with every single day are doing exactly the same thing for exactly the same reason.This episode is about the kind of freedom nobody talks about on the 4th of July.In this episode, we cover:the difference between financial freedom and the freedom to actually live your lifewhy you can afford the vacation but still not be present when you get therethe woman who said no to investing in herself but justified an eight thousand dollar bagwhy toxic positivity and telling women to just wear the swimsuit is emotional gaslightingwhat a family member's health limitations taught me about taking physical freedom for grantedwhy putting your kids and family first when you have not taken care of yourself is counterproductivethe question to ask yourself that has nothing to do with moneywhy coffins do not have drawers and what that has to do with your fitnessConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Have you ever caught yourself saying any of these? It's not that bad. I'm probably the fittest of my friends. I look good for my age. I don't mean to be vain.If you have, this episode is about what those words actually mean - and what they are slowly costing you.In this episode, I break down why it's not that bad is where extraordinary women go to live a mediocre existence, and why the most dangerous part is that it happens so slowly nobody ever notices.In this episode, we cover:what shifting baseline syndrome is and why it explains exactly how standards slipwhy the fish population can crash by 90% and nobody panics - and what that has to do with your fitnessthe broken window theory and what one unrepaired standard does to everything around itwhy the average American gains 1.1 to 2.2 pounds per year and how that adds up to a 38% higher cancer riskthe story of Laurel - who said it's not that bad and is now playing tag with her kids for 30 minutes straight without knee painwhy Cornell research shows over half of all regret in life is regret of inactionwhy wanting to look hot is not vanity - it is the entry point to the life you actually wantwhat a 66-year-old member said about wishing she had started ten years earlierYou did not come into this world to settle. This episode is the reminder you did not know you needed.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!She had tried a trainer for two to three years, Weight Watchers, tracking apps, and six week challenges. Every single time she made progress and fell right back. When she reached out she was already considering medication - not because she wanted a quick fix but because she genuinely could not see another option left.Walking into the program her biggest fear was not that it would fail. It was that she would.Loretta is a surgical podiatrist and mom of two from Brooklyn who is three months into the Powerhouse Academy and giving interviews about how her life has changed. This is her story.In this episode, we cover:why she was considering GLP-1 and what made her look for a different path firsthow a busy surgical day made staying consistent feel impossible and what changed thatwhy she had always thought she needed at least an hour to work out and what she thinks nowhow the mindset and behavior piece was the missing ingredient from every other program she triedwhy her biggest fear was not the program failing but herself failing againwhat a Friday night workout date with her husband looks like nowwhy she says you have to whole ass it not half ass itwhat she would tell any busy woman who has tried everything and still believes she is the problemConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Part two of our member Q&A is here - and this round gets into the stuff nobody wants to admit out loud.Coach Jen and I tackle three more real questions from inside the Powerhouse Academy community, covering everything from social media overwhelm to the family member who cannot resist a comment about your shorts.In this episode, we cover:whether social media makes fitness more motivating or more overwhelminghow to spot fitness misinformation using the same instincts you would use for any other industrythe three questions Nathalia asks herself before believing anything she sees onlinewhy nutrition is harder than workouts for almost everyone, including two coaches with nearly six decades of combined experiencethe real problem with using exercise as your only form of therapyhow to respond when a close family member mocks your lifestyle change without losing your mindthe story of what Nathalia said to her own mother less than a year ago that you will not forgetConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!She looked at another member's plan, decided she already knew what to do, and walked away. She had been stuck for five years.In this episode I am breaking down the real reason so many women keep collecting information, trying new plans, and ending up exactly where they started and why knowing what to do might actually be the very thing keeping you stuck.In this episode, we cover:why the fitness industry profits from making you think you are always one tip or hack away from a breakthroughthe data that shows internet access nearly doubled obesity rates between 1990 and 2021why GLP-1 medications reverse almost entirely within 18 months of stopping and what that tells uswhy 63% of gym members quit within the first six monthswhat complexity bias is and why your brain gravitates toward complicated plansthe difference between someone who is learning and someone who is avoidingwhy if you knew what to do you would have already done itwhat the women who actually transform their bodies have in common and it is not better informationConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!She was running triathlons and half marathons, working in healthcare, and still gaining weight every year. Her doctor told her it was just her age. She said no, trusted her gut, and found a different path.Sabrina is a registered nurse and clinic supervisor who has been with the Powerhouse Academy for a year. Six months into the program her house caught fire. She almost stopped. She did not and she says having the structure is what held her together through one of the hardest seasons of her life.In this episode, we cover:why being active and working in healthcare still was not enough to get resultswhat a doctor told her about her weight at 45 and why she refused to accept itthe moment her ski pants popped and she knew something had to changehow she went from not knowing what a macro was to understanding exactly how her body workshow she kept training through a house fire six months into the programwhy she stopped needing external validation at work after a year of investing in herselfhow she went from giving seated presentations to walking into a room with full confidencethe golf pants story that says everything about how far she has comeConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!The perfect time to start is not coming. The kids will always be off school. Work will always get busy. There will always be a trip, a holiday, a reason to wait.In this episode I am breaking down the three things I would stop doing immediately if I wanted to feel confident and comfortable in a bikini this summer - because summer is a lot closer than you think and the cycle of waiting has to stop somewhere.In this episode, we cover:why waiting for the perfect time is a cycle that repeats itself every single month of the yearhow the entire calendar becomes an excuse if you let itwhy doing more is almost never the answer and what actually iswhy crash diets before vacation make you feel worse once you get therewhy minimizing your goal and saying it is not that bad is a delay tactic not humilitythe real cost of waiting - summers spent hiding, photos deleted, trips not bookedwhat two Powerhouse Academy members said when they finally stopped hidingwhy you are allowed to want to feel good in your body and enjoy your life fullyConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Our members sent in their questions and we answered all of them - no filter, no polish, just the honest version.In this Unfiltered and Unscripted Q&A episode, Coach Jen and I tackle four real questions from inside the Powerhouse Academy community covering everything from what we love and hate about coaching to why your kids are watching everything you do whether you realize it or not.In this episode, we cover:what our favorite and least favorite parts of coaching actually arewhy seeing women stay stuck when they have so much potential makes me want to shake someonehow to handle a spouse who loves spontaneous plans when you are trying to stay consistentwhy you are not as special as you think and why that is actually great newshow to talk to your kids about body image and food - and why what you do matters more than what you saywhy women throw money at private school and travel sports but cannot justify spending on themselveswhat patterns coaches should be talking about more honestlyConnect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Jen has tried everything - Weight Watchers, macros, keto, Atkins, every fitness app on the market - for years without anything lasting. She came back from a dream vacation in Greece with almost no photos because she did not feel good enough to be in them, and that was the moment she knew something had to change.In this episode she shares how she lost 25 lbs, booked her first ever solo cruise, started dating again with a clarity she had never had before, and hit her work goals - all after finally addressing the root of what was keeping her stuck.In this episode, we cover:why knowing what to do was never the problemwhat made her realize the issue went deeper than nutrition and fitnesswhy the thought provoking questions in our first call changed everythingwhat losing 25 lbs actually changed in her life beyond the scalehow her confidence at work translated into a better year-end bonuswhy she booked a solo cruise and why two strangers called her an inspirationwhat she would tell anyone who has tried everything and still feels stuckwhy who pays pays attentionThis is not a story about a diet working. It is a story about what happens when you finally stop treating the symptom and start addressing what actually brought you there.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Someone paid $150,000 for Picasso's paint palette. Someone paid $6 million for Kurt Cobain's guitar. Neither of them became the artist.Sound familiar?In this episode I am breaking down why the fitness industry profits from making you feel like the right product is standing between you and your goal - and why that belief is costing you results.In this episode, we cover:why buying fitness products creates a feeling of progress without creating anywhat Tangibility Bias is and how the wellness industry exploits itwhy Peloton grew 113% during the pandemic and people still gained weightwhy a physical product is actually a riskier investment than coachingwhy no gadget or supplement can make you consistenthow a member built her best physique ever with two dumbbells and resistance bandswhat actually closes the gap between knowing what to do and doing itthe one question to ask yourself before you spend another dollar on anythingThe fitness industry is selling you the dopamine hit of the purchase. Not the result. This episode is the honest conversation that comes after that realization.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!She had done a competition. She knew what to do. She traveled constantly for work, was raising a son on her own, and every time she hit a goal she watched it fall apart within weeks.Jen is a 38-year-old single mom in marketing who travels two to three times a month. This episode is the story of what finally changed - including the week her relationship ended the same week she started the program and why she says joining it is what held her together.In this episode, we cover:why knowing what to do was never actually the problemhow travel was the roadblock that every other program ignoredwhat finally made her commit after following me for two yearswhy she almost backed out the week her life fell aparthow the program held her together through one of the hardest seasons of her lifehow people started telling her she was glowing without her doing anything differentwhy she started wearing shorts to the gym again for the first time in two yearswhat she would tell anyone who thinks there is never a right timeThere is no right time. There never was and Jen's story is the best proof of that.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you have ever hit your goal and then watched it fall apart - this episode explains exactly why and what to actually do about it.In this episode I am sharing three opinions on health, fitness, and nutrition that come from nearly two decades of working with high-performing women. These are not hot takes for attention. They are patterns I see every single day that the fitness industry is either getting wrong or making unnecessarily complicated.In this episode, we cover:why maintenance is not the finish line - it is the actual journeywhy the hard part is not getting to the goal but staying therewhat the lottery winner statistic reveals about why results never lastwhy intuitive eating does not work if you have never built nutritional awareness firstwhy HRT and GLP-1 will not fix an inability to build consistent habitswhy telling yourself you know what to do but just need to be consistent is actually the problemwhat it actually takes to walk into your closet and grab whatever you want without thinking about itThe fitness industry wants to sell you shortcuts, deadlines, and before and afters. This episode is the honest conversation that comes after all of that.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!She was working out five days a week, lifting heavy, eating home cooked meals. Doing everything she had always done. And gaining weight anyway.Heather is 52, in perimenopause, the first female captain at her police department, and a Powerhouse Academy member. After gaining 15 pounds that would not budge no matter what she tried, she was starting to accept that this was just what her body looked like now. This episode is the story of what changed.In this episode, we cover:why everything she had always done suddenly stopped workinghow perimenopause weight gain was quietly affecting her confidence at work and at homewhat made her finally reach out after a year of trying on her ownwhy she was skeptical and what changed her mindhow she lost 15 pounds and maintained through 10 days of travelthe mindset shift that stopped her from spiraling when the scale went upwhat her husband said at her son's baseball game that stopped everyone in their trackswhy she just signed up for another six monthsIf you are over 50 and feel like your body has stopped responding the way it used to, this one is for you.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you have ever felt like you were too much, too complicated, or not worth the effort - this episode is for you.Coach Jen and I break down the pattern we see over and over with the women we work with: guilt that makes women act like they are a burden in their own relationships, stop investing in themselves, and slowly disappear from their own lives.In this episode, we cover:why women start acting like they owe their partner for loving themhow guilt quietly kills self-care, confidence, and attractionwhat your children actually observe when you operate from guiltthe difference between being a partner and feeling like you are in debt to someonewhy survival mode is not a partnership and what a real one looks likehow resentment builds when women stop taking care of themselveswhat communication in a real partnership actually has to look likewhy taking care of yourself is the foundation for everything elseI bring my own perspective as the child who grew up watching this pattern play out. Jen brings the perspective of the single mom, the step parent, and the licensed therapist. This conversation covers every angle.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you have ever been told you have to eat before you train, that peptides will fix your injuries, or that women need a completely different approach to fitness than men, this episode is going to change the way you think.Dr. Allan Bacon is a doctor turned evidence-based fitness coach, and he is not holding back.In this episode, we cover:why there is no research supporting a different training or nutrition approach for womenwhat fasted versus fed training actually does and does not dothe biggest red flags that tell you an influencer is selling you something falsewhy peptides are drugs and not supplements and why that mattershow the placebo and nocebo effect are secretly running your fitness resultswhy aura rings and whoop straps may be working against youwhat three things people who keep weight off actually have in commonwhy the simplest answer in fitness is almost always the right oneThis is the episode for anyone who has felt overwhelmed by conflicting fitness advice and does not know who to trust.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!She is a dentist, a swimmer, a half marathon runner, and a member of a national dental council. And she stopped feeling like she deserved to be in the room.In this episode, I sit down with Katie, a Powerhouse Academy member, and we get into the real story behind what happens when a high achieving woman stops feeling comfortable in her body and what changed when she finally did something about it.In this episode, we cover:why competence alone stopped working for her in high level professional settingshow she realized her confidence was quietly costing her at workwhat made her skeptical about joining and what changed her mindhow individualized coaching is different from every program she had tried beforewhat happened to her practice revenue in the months after joininghow removing the mental gymnastics around food and workouts freed up her energywhy community matters even when you are too busy to be active in itwhat she would tell any woman who is on the fenceIf you are a high achiever who feels stuck and cannot figure out why, this episode is going to hit close to home.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you have ever been asked what you are taking or told it must be nice to have time to work out, this episode is for you.We break down why women get judged when they start prioritizing their health, fitness, and routines and what is actually behind those comments.In this episode, we cover:why women make passive aggressive comments about your body and habitshow projection and comparison show up when you start making progresswhat cognitive dissonance looks like in fitness and why it keeps people stuckwhy discipline gets labeled as obsession or selfishnesshow your environment and friend circle impact your resultshow to respond to comments without over explaining yourselfwhy consistency matters more than perfectionWe also talk about how taking care of your body impacts your confidence, energy, relationships, and long term health.If you are trying to stay consistent and feel like people around you do not get it, this will help you stay focused and keep going.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!LinkedIn data says women's path to the C-suite is narrowing. Senior leadership hires are falling. And the corporate world is giving you all the politically correct reasons why.But there is a piece of the puzzle nobody is talking about. And I am going to say it.In this episode, I am sharing what I see after working with over 5,000 women in leadership - the real, unpolished, behind-the-scenes reasons why incredibly capable women are staying stuck. Not the survey answers. The actual truth.We talk about:Why competence alone stops moving the needle at senior levelsThe confidence gap that is keeping women out of the roomHow body image is quietly eating hours out of your work dayThe "I should already know this" trap that ego builtWhy women carry twice the load at home and still won't ask for helpWhat a 155% pay increase actually came down toThe uncomfortable conversation corporate America refuses to haveIf you are a woman in leadership, in the workforce, or thinking about getting back into it - this episode is going to hit close to home.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Most people think hiring a coach is as simple as finding someone who is fit and knows their stuff.But there are three things nobody talks about and missing even one of them can make the whole experience fall flat.In this episode, I am sharing the three non-negotiables I look for before hiring anyone and what I have learned after spending close to $250,000 on coaching across business, fitness, and personal development.We talk about:Why being fit does not qualify someone to coachThe first thing to look for: is that coach actually coachable?Alignment - in beliefs, lifestyle, and how you communicateWhy respect is the foundation of every coaching relationshipHow to spot a coach who is still operating on 2012 informationWhat bad coaching experiences can actually teach youIf you have ever hired a coach and felt like something was off - or you are thinking about hiring one now - this episode is going to change how you look at the whole process.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!What happens when you have been in fitness your whole life but suddenly nothing works anymore?In this episode, I sit down with Jessica, a longtime member who came back to Powerhouse Academy after divorce, chronic stress, and years of feeling stuck in survival mode.At 46, traveling internationally, raising two teenagers, and navigating a new relationship, Jessica did not need another extreme plan.She needed structure. Support. And consistency.We talk about:• why her body stopped responding after stress• the impact of hormones and nervous system overload• letting go of bro dieting and excessive cardio• traveling without sabotaging progress• releasing perfectionism• and rebuilding confidence by following throughIf you feel like you know what to do but nothing seems to work anymore, this conversation will resonate deeply.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Most women think confidence comes after the results. After the weight loss. After they finally “feel ready.”In this Unfiltered and Unscripted episode, I sit down with Coach Jen  — head coach at Powerhouse Academy and licensed counselor — to unpack what confidence actually is.We talk about:• why confidence isn’t about motivation or vibes• how lack of follow-through slowly erodes self-trust• the obsession with novelty in fitness and wellness• toxic positivity and over-grace• and powerful research showing how lifestyle choices directly impact mental healthIf you’ve ever said, “I know what to do,” but still feel stuck — this conversation will challenge you in the best way.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!What happens when conversations about women’s rights get complicated?In this episode, I sit down with Yasmine Mohammed — author of Unveiled: How the West Empowers Radical Muslims — to talk about her lived experience growing up in a fundamentalist Islamic household in Canada.She shares what it was like being forced into hijab as a child, navigating abuse, being taken to Egypt against her will, and eventually entering a forced marriage at 19.But this episode goes beyond one story.We talk about:• indoctrination and identity• why “just leave” isn’t always simple• honor violence and forced marriage• freedom of belief• the difference between criticizing people and questioning ideas• why women’s autonomy should not depend on geographyThis conversation is thoughtful and nuanced.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!What does my nose job have to do with your fitness journey?A lot more than you think.In this episode, I talk about invisible struggles—the kind no one else sees, but you live with every single day. I share how living with a deviated septum quietly impacted my sleep, energy, confidence, motherhood, and work in ways even the people closest to me didn’t fully understand.And why this is exactly how fitness struggles show up for so many women.We talk about:why “looking fine” doesn’t mean you feel finehow discomfort slowly becomes normalizedwhy invisible struggles still carry a real costthe difference between luxury and quality of lifewhy you don’t need permission to improve how you feelIf it matters to the person living in the body, it matters enough.🎧 Press play if you’ve ever thought,“I don’t even have that much to lose,”“Other people say I look fine,”or “I should just be able to push through this”—yet feel like parts of your life are quietly shrinking because of how you feel in your body.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!What happens when you’ve done everything right and nothing works?In this raw and honest conversation, I sit down with Shayda, a physiotherapist, mom of two, and healthcare professional who spent years stuck in a cycle of trying, failing, and blaming herself.Despite her background in healthcare, Shayda found herself overwhelmed, unhappy in her body, mentally exhausted, and constantly chasing the next solution—until she reached a breaking point.In this episode, we talk about:• why trying harder isn’t the answer• how mental load quietly sabotages progress• why knowledge alone doesn’t create change• what finally made things click after years of frustration• how simplicity, structure, and support change everything🎧 Press play if you’ve ever thought, “I should be able to figure this out on my own,” yet feel more stuck than ever.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!January is supposed to feel like a fresh start. For many women, it feels like the breaking point.In this unfiltered and unscripted episode, Coach Jen and I talk about why New Year’s resolutions fall apart so quickly and why trying to do more only leads to burnout, frustration, and quitting.We break down why women come into January already exhausted, why extreme plans backfire, and why trying to live like you did in your 20s no longer works in this season of life.In this episode, we cover:• why January creates unrealistic pressure• why doing more workouts and eating less is not the answer• the difference between competence and confidence• how all-or-nothing thinking keeps women stuck• what actually creates momentum without burnout🎧 Press play if January has already made you feel overwhelmed, behind, or like you are failing because you are not.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you feel like you are doing everything right but still not seeing results, this episode is for you.I talk about why more cardio, cutting carbs, tracking calories, or chasing the next strategy is not fixing the problem, especially for high-achieving women who are used to being competent in every area of life.This episode dives into the real reason progress stalls. Behavior. I explain how ego, fear of failure, and all or nothing thinking quietly sabotage consistency and keep women repeating the same cycle.In this episode, I cover:• why trying harder often backfires• how perfectionism keeps you stuck• why “I should already know this” prevents real change• what actually needs to shift for long-term results🎧 Press play if you are ready to stop forcing outcomes and start doing this differently.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Traveling exposed a major flaw in most fitness advice.In this episode, I explain how traveling made me a better fitness coach and why traditional fitness plans break down the moment routines, gyms, and food options change.I cover five lessons travel has taught me about staying fit while traveling, including:• how to navigate food availability in different countries• how to train with limited gym equipment and time• how gym culture varies around the world• how cultural food expectations affect consistency• why portion sizes are not universalIf you travel for work, family, or lifestyle, this episode will help you build a fitness strategy that actually works in real life.🎧 Press play to learn how to stay consistent with fitness and nutrition even when life is unpredictable.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!In today’s episode, I’m calling out fitness and wellness trends that need to be left in 2025.I’ve been seeing the same ideas recycled online, often by people who sound confident but are making fat loss more confusing than it needs to be. These trends don’t help women get results, they distract them from the basics that actually work.In this episode, I cover:• why calorie deficits still matter• how hormones and cortisol are being misunderstood• why cycle syncing and over tracking are unnecessary• how trendy tools are replacing consistencyIf you feel overwhelmed by conflicting advice or tired of chasing the next “fix,” this episode will bring some clarity.🎧 Press play for a direct, no-BS conversation about fat loss, consistency, and why simpler usually works better.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!In today’s episode, I sit down with Heather, former professional athlete, long-time college coach, and one of our amazing Powerhouse Academy members, to talk about the moment everything shifted for her.After months of confusion, bloating, frustration, and trying to “figure it out” on her own, Heather reached a point where nothing felt right. She had the discipline. She had the athletic background. But her body wasn’t responding, her digestion was off, and her confidence had taken a hit.Inside this episode, we get into:• what happened when she followed a bulking approach that felt completely wrong• the fear she had that “maybe this won’t work for me”• how she handled a cruise without spiraling• why letting go of control changed everything• the moment her digestion, energy, and mindset dramatically improved• how coaching + community helped her stay consistent• how her confidence changed at home, at work, and in daily lifeIf you’ve ever felt stuck, second-guessed yourself, or wondered why you “should know what to do” but still can’t get results — Heather’s story will hit home.🎧 Press play for a powerful, honest conversation about self-trust, clarity, and rebuilding from the inside out.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!The holidays can feel like a pressure cooker, especially for women. More planning, more obligations, more emotional labor, and somehow less time to take care of yourself.In this week's Unfiltered and Unscripted episode, I am joined by Coach Jen to talk about the real reason women feel overwhelmed during the holidays and why it shows up as burnout, stress eating, skipped workouts, and that familiar “I will start over in January” mindset.We cover why boundaries matter more than meal plans this time of year, how resentment builds when you stay quiet too long, and what it actually looks like to protect your energy without creating drama.Inside the episode we cover:• The holiday stress stats and why women carry more of the mental load• How people pleasing and guilt keep you saying yes when you want to say no• Why family traditions can create pressure even when relationships are not healthy• How perfectionism and “martyr mode” makes everything harder• Why fitness struggles during the holidays are usually a symptom, not the root issue• The truth about holiday meals and why one day does not derail your progress• Practical ways to create boundaries, communicate expectations, and stay consistentIf you feel like the holidays pull you away from your routines and leave you exhausted, this episode will help you reset your mindset and protect what matters.🎧 Press play for a real conversation about boundaries, burnout, and staying grounded during the holidays.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!This week, I’m talking with Dr. Sasha Shillcutt, a cardiac anesthesiologist, professor, entrepreneur, and mom of four, whose story every overwhelmed woman will relate to.For years, Sasha was doing everything for everyone…and completely losing herself in the process.On the outside, she was “fine.”Inside, she was burned out, lonely, exhausted, and carrying the weight of everyone else’s expectations.Inside this conversation, we talk through:• The moment she realized she had disappeared inside motherhood and work• How gaining 30 pounds became her wake-up call• Why women stay “busy” to avoid facing uncomfortable truths• How people pleasing destroys your energy, identity, and joy• The 30-minute daily habit that changed her entire lifeAnd more!If you’re overwhelmed, stretched thin, or constantly putting yourself last, this episode will feel like oxygen.🎧 Press play and see what happens when you finally choose YOU.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!So many women hit December and decide to take a break from their goals because they are overwhelmed, tired, stretched thin, and hoping January will magically feel easier. I know that feeling well. But waiting for the perfect moment is the very thing that keeps you stuck.In this episode I talk about the truth behind the January fantasy and why nothing changes unless something changes now. I break down the emotional and mental weight of constantly restarting and the way waiting chips away at your confidence without you noticing.Inside the episode I cover:• Why waiting for a calmer season keeps you stuck in the same loop• How optimism bias lies to you about your future capacity• The real cost of delaying your goals and how it affects your identity• Why one holiday meal is not the problem• The perfectionism trap that makes consistency impossible• The four non negotiables that actually work during chaotic seasonsIf you have been waiting for things to slow down or for life to feel easier, this episode will help you finally stop postponing your goals and start building momentum today.🎧 Press play and see what happens when you stop waiting for perfect and start working with real life.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!This week, I’m talking with Haleigh, a mom of three who spent years hiding behind her kids in photos and avoiding full-body pictures because she didn’t like the way she looked. On the outside, she kept saying she was “fine.” But when we peeled back the layers, she realized she wasn’t fine at all.Inside this episode, Haleigh and I talk through:• The moment she realized her weight was creeping back to her pregnancy number• Why she always hid behind her kids in photos• What happened when she finally admitted how she really felt• The difference between trying to lose weight alone vs. having support• How she lost 16.5 pounds in under 8 weeks without cutting carbs• The mindset shift that changed everything• Why the Powerhouse Academy gave her the structure she couldn’t create on her own• How this process boosted her confidence so much she even said yes to this podcastIf you’ve ever tried to “figure it out” alone, minimized how you feel, or convinced yourself you should know what to do, Haleigh’s story will hit home.🎧 Press play — and see what can happen when you finally choose yourself.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Every holiday season, women fall into the same pattern:“I’ll get back on track in January.”“I already messed up, so I’ll just start over later.”If that’s you, this episode is your wake-up call.Coach Jen and I break down the holiday all-or-nothing mindset — how it forms, how it shows up in your daily choices, and why it keeps you stuck in the same cycle year after year. This has nothing to do with willpower and everything to do with outdated beliefs around discipline, food, and perfection.Here’s what we cover:The signs you’re slipping into all-or-nothing thinkingWhy the “diet hard → binge later” cycle always backfiresHow perfectionism keeps you from startingHow overcommitting destroys your consistencyWhat adjusting expectations really looks likeHow to stop repeating the fall-off → restart → fall-off patternIf you’re tired of starting every new year feeling behind, this episode will show you how to break the cycle before it starts.🎧 Press play and stop waiting for perfect to make progress.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!You’ve said it before: “I know what to do, why can’t I just do it?”This one’s for you.In this episode, I talk about what’s really behind that frustration — the false belief that you’re lazy or undisciplined when in reality, your life has just changed.Here’s what I dive into:The difference between knowing what to do and knowing how to do itWhy your old college routine doesn’t work anymoreHow unrealistic plans destroy your self-trustWhat discipline actually looks like when life feels fullHow to simplify your plan and stay consistentThe one question to ask yourself before you give upIf you’ve been beating yourself up for not sticking to it, this episode will help you see the real reason and show you how to finally move forward.🎧 Press play and stop calling yourself lazy. You’re not broken you just need a plan that fits your life.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you’ve ever felt like life, motherhood, hormones, and everyone else’s needs come before your own — this episode is going to hit.Today I’m talking with Beth Feracco — strength coach, mom, wife, former alcoholic — who hit rock bottom, walked herself into an AA meeting, and rebuilt her entire life in her 40s.We get into:The exact “one decision” that made her get soberHow fitness became the anchor that kept her from going backwardWhy women resist the boring basics and chase gut protocols and cortisol hacksMenopause, hot flashes, HRT, and being proactive instead of suffering through itHow to stop cooking 4 different meals for the family and actually eat for your goalsMom guilt, mental load, and setting boundaries without being a martyrWhy social media “inflammation” talk is just diet culture in a new outfitIt’s funny, it’s blunt, and it’s the kind of conversation women in their 30s, 40s, and 50s need to hear especially if you’ve ever said “I know what to do, I just don’t do it.”Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you’ve ever been told a pound of muscle burns 50 calories a day, that carbs make you fat, or that you must do fasted cardio to see results — this one’s for you.In this episode, I sit down with exercise scientist James Krieger to unpack what’s real, what’s outdated, and what actually matters for lasting results.We cover:The real number of calories muscle burns (it’s not 50 per pound)Why “slow metabolism” is mostly a movement problem, not a genetic curseHow much muscle you can realistically build per monthWhy low-carb and fasting aren’t magic — they just help people eat lessWhat insulin really does (and why healthy people don’t need glucose monitors)Why the “anabolic window” is mostly mythThe real reason fasted cardio doesn’t outperform fed cardioHow overcomplicating your health with gadgets and “cycle syncing” just adds noiseJames and I also talk about how perfectionism and micromanaging every detail can actually make you miss what matters most — consistency, adherence, and real-life flexibility.🎧 Hit play — and get ready to rethink everything you’ve been told about metabolism and fat loss.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you’ve ever felt like you have to be perfect to see results — this conversation is for you.Sabrina is a full-time working mom in clinical research with two kids, a demanding schedule, and a high-achiever mindset. She joined Powerhouse Academy after realizing what used to work just wasn’t working anymore.In this episode, we talk about how she learned to stop chasing perfection and start building consistency through flexible nutrition, realistic workouts, and a major mindset shift.We also dive into:The real reason consistency slips when life gets busyHow GI issues and bloating can sabotage your motivation — and what actually helpsWhy perfectionism is keeping you from resultsHow to adapt your plan when life “life’s”What happens when you finally give yourself permission to changeIf you’ve been stuck in the “start, stop, start again” cycle, this episode will show you what’s possible when you focus on progress over perfection.🎧 Hit play — and see what can happen when you stop waiting for perfect.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Let’s be honest — we’ve all said it: “I’m just too busy.”But is it really that we’re too busy… or that we’ve stopped setting boundaries?In this episode, Coach Jen and I unpack what being busy actually means and how it’s quietly draining your energy, your confidence, and your connection with yourself. We talk about how to stop using busyness as a badge of honor, how to create systems that work for your real life, and why self-respect starts with the way you treat yourself.We also dive into:The myth of “I don’t have time” and what’s really hiding behind itHow your habits and boundaries shape your kids’ behavior and self-worthThe difference between being productive and being presentThree practical strategies to stop feeling overwhelmed and start feeling in controlIf you’ve ever said, “I just don’t have time for me,” this episode is your wake-up call to take your power back.🎧 Hit play and let’s drop the “busy” badge together.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If you’ve ever felt like the fitness industry is talking out of both sides of its mouth, you’re not wrong. From “never train fasted” to “lift light for lean muscle” to “ditch the scale,” women are constantly bombarded with mixed messages that make staying consistent nearly impossible.In this week’s episode, I break down why so much of what you’ve been told is flat-out wrong and what actually matters if you want results that last. I talk about how information overload leads to paralysis, why real progress comes from simplicity, and how to know which rules are worth following and which ones are total nonsense.You’ll walk away knowing how to tune out the noise, train with confidence, and stop second-guessing every move you make.Listen now to finally understand what works and leave the rest behind.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!Ever said, “I know what to do—I just need to be consistent”? This episode breaks down why that thought keeps you spinning your wheels. I explain how knowing isn’t enough, why your old strategies don’t fit your current life, and what you actually need instead.We’ll cover:Why “consistency problems” are really strategy problemsHow different life seasons demand different plansThe 4 essentials: clarity, specificity, strategy, execution systemsHow information overload creates paralysis by analysisIf you’ve been frustrated thinking you already “know what to do,” this episode will give you the truth and the tools to finally move forward.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!If anyone had a reason to put fat loss on hold, it’s Ashley—six kids, constant travel, a business, and zero “perfect timing.” Instead, she’s down 15 pounds in just 9 weeks.In this episode, we break down how she did it: simple nutrition swaps, 20-minute strength sessions, and accountability that works at Disney, parties, and road trips.We dive into:Why a parasite cleanse and “trying everything” left her stuckThe mindset shift from “Do I have permission?” to “These are my goals”How to make travel and family life part of the plan (not an excuse)Why waiting for the “perfect time” keeps you spinning your wheelsThe power of support when fear creeps in (“What if it stops working?”)This is proof you don’t need detoxes, extremes, or all-day gym sessions to see real results. You just need a plan that works with your life.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite

Send Nathalia a Text Message!“Calories don’t matter for fat loss—just focus on hormones and gut health.”You’ve heard that line before… but is it true?In this episode, I’m breaking down the real science behind fat loss and calling out the BS that’s confusing so many women. I talk about why calories do matter, how hormones and gut health actually influence fat loss, and the dangerous rise of overcomplicated protocols (and overpriced supplements) disguised as “root cause solutions.”I also cover:The sports team analogy that’ll finally make this all make senseHow stress often looks like gut issuesWhat to ask before buying into anyone’s “protocol”Why jargon ≠ expertise and what actually doesHow to spot a charlatan trying to sell you nonsenseIf you’ve ever been told it’s “not about calories,” this one’s for you.Let’s bring back nuance  and stop pretending simple science is outdated.Connect with NathaliaApply for the Powerhouse Academy Get my favorite pre-workout HERE InstagramLinkedInFacebookWebsite