30 Minutes of Walking

How to debloat

    Have you ever felt this way? Sometimes I've gotten so caught up in having the perfect diet and the perfect workout routine that I end up just getting overwhelmed and doing nothing, or always saying, "I'll start on Monday". When, the truth is, it's not the perfect workout program that will make a long term difference, but rather the consistent, small habits that make the biggest long ...[Read More]

4-Week Shred – Day 24 (Rest Day)

Before After Makeup

Today is a rest day, enjoy it!  We have just five days before our big day.  There are some little things I try to take care of one week out, most of which include running little errands and getting ready for the shoot. Natalie's One-Week Out Tips: Hair: I always get my hair highlighted and trimmed one week out.  This gives me some time before the shoot to get it fixed if the color turns out funky ...[Read More]

4-Week Shred – Day 23 (Chest/Triceps/Shoulders)


    Now that we are one week out, it is crucial that we are focusing on drinking enough water.  It's been important all month, but now it is really important.  My experience has been that drinking enough water really prevents me from retaining water and helps me fill out nicely and also just helps my face look less puffy on photoshoot day.  I am for at least a gallon of water each day, but a ...[Read More]

4-Week Shred – Day 22 (Legs)


Alright, today is the first day of Week 4.  I mentioned last week that I may not drop my calories this week and I am going to stick with that.  Right now, I am really happy with how I look and don't feel like I need to really get any leaner for my photoshoot and so I am not going to drop my calories any further.  I am still at 143lbs but I have definitely tightened up and I basically have the look ...[Read More]

4-Week Shred – Day 21 (Back/Biceps/Abs + Cheat Meal)


    Today is the last day of week three!  Yay!  We are getting so close and the finish line is just around the corner.  Today is also a cheat meal for me, which are always fun.  It's important at this stage of the game to really enjoy your cheat meal and definitely don't worry about tracking everything you are eating, but to also not go totally crazy and eat everything in site.  Just enj ...[Read More]

4-Week Shred – Day 20 (Rest Day)


I woke up this morning and my body was screaming for a rest day!  My legs are so sore from Day 18's workout that my calves, glutes (butt), and quads are sore to even touch.  Thank goodness today is a rest day.  I plan on fully utilizing today's rest and really taking it easy today. Here is a recap of my calories and macros today, if you have any questions make sure to revisit the Nutrition Overvie ...[Read More]

4 Week Shred – Day 19 (Chest/Triceps/Shoulders)

Breakfast Burrito

I woke up this morning feeling leaner than I did yesterday, although my weight stayed the same (another reason why what you see in the mirror and how your clothes fit are a better judge of progress than the scale alone).  My body seems to respond really well to refeeds, and I almost always feel leaner the day after a refeed.  It's almost like my body is saying, "Ok, I trust that I am going to get ...[Read More]

4-Week Shred – Day 18 (Legs)


  Today is a refeed day - yay!  I always really look forward to refeed days because they provide a nice mental break from dieting.  Refeed days are different from cheat meals in that it is a structured increase of calories and carbs instead of just having an un-tracked meal.  On refeed days, we bring calories back up to maintenance calories and the majority of that increase is from carbohydrates. ...[Read More]

4 Week Shred – Day 17 (Back/Biceps/Abs)

McDonalds Salad

Today was a tough day for me mentally, especially with my nutrition.  I had to remind myself that usually at this point in the program I always start to feel this way and that I only have a little over 10 days left.  It is usually at this point where I start to get tired of counting macros, weighing my food, and being really strict with my nutrition.  This is the same reason I don't follow IIFYM a ...[Read More]

4-Week Shred – Day 15 (Chest/Triceps/Abs)


        Today is the last day of these workout cycles and also the first day of new calories/macros.  If you have specific questions about how to structure your nutrition make sure to visit the Nutrition Overview page and if you have specific questions about the overview of the workouts make sure to visit the Training Overview page. As my macros and calories drop it is really i ...[Read More]