nutrition

Finding Balance: Nutrition (Grocery Shopping)

Grocery Shopping

Grocery Shopping Tips Here is a general guideline for the types of foods you will be purchasing at the grocery store. You want to aim for foods that are usually on the perimeter of the grocery store and that are as close to their natural source as possible. When you look at the ingredient list, I typically try to stick with foods that have 5 or less ingredients (that is not a hard rule, some foods ...[Read More]

Easter Sale!

Easter Sale

  The past two weeks I have been following the same meal plan and guidelines that are in my 10-day program and I am really loving the results I am seeing! Now through Sunday night you can get all my training programs and cookbook 25% off!! Just use the code "EASTER" at checkout. Click here more information on each of the programs/books: http://nataliehodson.com/ebook-store/ I can't wait for y ...[Read More]

4 Week Shred – Day 6 (Legs & Cheat Meal)

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        Today I have a cheat meal or off-plan meal written into the program and I am really looking forward to it.  I am six days into the program and already counting calories is getting old.  I don't usually count calories and I don't really recommend that people do it on an every-day-basis because I think you can get really obsessive over it and it can be so time consuming. ...[Read More]

4-Week Shred – Day 3 (Chest/Triceps/Shoulders)

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  Day 3 Today was another rough day with my daughter being sick, and although I haven't been a prime example the past couple days of eating whole foods every 3-4 hours (what I usually aim for and see the best results with), I am hoping that this can be a way to at least show you guys how I adjust and respond when things don't go as planned. This morning my 5-year old was begging for me to mak ...[Read More]

4-Week Shred – Day 2 (Legs)

Sick Baby

  Day 2 Today was a rough day for me and so I am going to use today as an example showing you guys how I am flexible during this program with myself.  My daughter was really sick last night and in 24 hours has thrown up over 30 times.  I already had a doctor's appointment planned for myself (follow up appointment from my surgery last month), and then I unexpectedly was at the pediatrician's o ...[Read More]

4-Week Shred – Day 1 (Progress Pictures, Workouts & Meals)

Day 1BW

Day 1 I spent a good bit of time last night putting together my meals on paper and in MyFitnessPal.  The downside of tracking all your macros is that it is quite time consuming.  Yes, it works great, but it's another reason why I don't enjoy counting macros (IIFYM) year round because it can become obsessive.  For 3-5 weeks though I don't mind doing it and it definitely does work.  This is what it ...[Read More]

4-Week Shred – Week 1 Nutrition Overview

4-Week Shred

  This post is going to be an overview of how I structure my nutrition when I am trying to lean down.  Then I will do updates throughout each of the weeks that show you meal plans, and daily pictures of what the numbers below look like when put into meals. Typically when I am in maintenance mode I will aim to keep my calories at 14-15 times my current body weight.  For me, 155 is usually my m ...[Read More]

Sale!

New Year

  I am not allowed to workout for 4-6 weeks because of my surgery, but I would love nothing more than being able to serve and help you guys with the start of this new year. I've found that when I am sad or discouraged, changing my focus on serving and helping others really puts me in a good place. I am going to offer 20% off both of my training programs for next three days using the code NEWY ...[Read More]

How to Lose That Stubborn Lower Belly Fat

Arnold Sports Festival3

One of the most common questions I get asked by people (usually other mamas) is how do I lose the little pooch on my lower stomach area?  What exercises will work best to get rid of it? Unfortunately, the answer usually isn’t a new fancy exercise technique, or thousands of crunches.  The answer comes down to your nutrition.  If you would have told me this a few years ago, I might not have believed ...[Read More]