NatashaC Fitness

05/10/2024

I only have one spot left for my Personal Coaching Program so if you are interested, let me know.

My coaching strategies are personalized and customized for each woman I work with.

If you are ready for a new approach to your weight loss goals, send me a message to see how I can help you.

My current clients are having results without crazy restrictions:

🔥 Christine lost over 20lbs and is feeling more confident in her clothes
🔥 Giuliana has lost 12lbs in just 10 weeks
🔥 Sanna has hit her goal losing 47 lbs and is maintaining it!
🔥 Courtney as lost 21lbs and 37 inches and is rocking her bikini
🔥 Julia hit her goal and lost 20 lbs in just 16 weeks
🔥 Laurie lost 14 lbs and 17 inches in 15 weeks while on a 3-week vacation
🔥 Chrissy has lost 8 lbs and 17.5 inches PLUS gained strength & confidence
🔥Cathy has lost 12 lbs and is feeling more energized and confident in her body

09/08/2024

My friend Chelsea Carson and I are diving into the mysteries of menopause on Wednesday, August 14th at 7pm (we will be live on her FB page).

We will discuss how you can set yourself up for success during perimenopause and menopause. It can be a confusing and frustrating time.

When it comes to weight loss - things that have worked for you in the past often don't work anymore.

We would love for you to comment below if there are any specific things you'd like us to dive into.

And make sure you follow Chelsea! She is a fantastic Online Fitness Coach!

She specializes in helping women improve their relationship with food and exercise so they can love their bodies again.

Mark your calendar for this coming Wednesday and send us your questions!

08/08/2024

Do you foam roll your body? If not, you'll want to start because it feels SO good!

It is a great recovery strategy and an excellent addition to your fitness routine.

Foam rolling is a form of self-massage otherwise referred to as SMR - self-myofascial release.

It helps reduces muscle tightness, soreness, and inflammation – while improving circulation & range of motion.

I'm hosting a free 5-Day Foam Rolling Challenge starting on Monday August 12th.

This simple and easy challenge will get your started on your foam rolling journey.

Included (for free) in the challenge is my Comprehensive Foam Rolling Guide which is basically a Foam Rolling 101 Course on how to receive all the benefits of this recovery tool!

If you'd like to join our 5-Day challenge, DM me or comment "Foam Roll" below and I'll send you the guide and instructions on how to participate!

17/07/2024

FREE Giveaway!

It's easy to get off track with our fitness routine in the summer...

but it's also easier to maintain a habit than it is to regain our momentum after we've taken a break!

That’s why I’ve created a Back Pocket Travel Guide that you can download, bookmark, and use to sneak in a workout on the road, at the cottage or wherever you are this summer!

And it’s my gift to you, for following me and showing your support :)

(TIP: These workouts are also great when you need a fast exercise session at home!)

Inside the guide, you’ll find:

✔️ 10-, 15-, 20-, and 30-minute workouts that are effective AND travel-friendly
✔️ Tips for making the most of your workouts
✔️ Motivation for sticking with your fitness routine

Plus, you’ll find quick instruction videos that walk you through each exercise!

If you'd like a copy of the guide comment "ME" below or send me a DM!

27/06/2024

Once we reach our 40s we need to adapt our fitness training because our bodies have changed.

What used to work in the past no longer works!

If you are a woman over 40 looking to get fit, reduce aches and pains, improve your core and pelvic floor health, find more energy and feel more confident then send me a message and we can chat.

The Summer Edition of our Online Team Training is open for registration. You'll have access to:

1) Progressive Strength Workouts to get toned and strong
2) Mobility Training to improve your joint health and reduce pain
3) Pelvic Floor and Core conditioning to flatten abs and improve function
4) Heart Rate Training for cardiovascular fitness & longevity
5) Breathwork methods for stress reduction and recovery

You'll have access to live and recorded classes plus be involved in a motivating and supportive community of women!

You can find out more details at www.NatashaCFitness.com or send me a private message if you have questions.

15/04/2024

I am opening 5 spots for my Online Personalized Fitness & Nutrition Coaching Program.

I help women over 40 who are frustrated and stuck with their weight loss goals so that they can feel confident, strong, and empowered again!

My current clients are achieving exactly this:

🔥 Christine was struggling with menopause symptoms but now has lost 9lbs and 14.5 inches in just 4 weeks

🔥 In just 8 weeks Courtney fit into her favourite shirt that was 15 years old PLUS had the confidence to buy bikinis and a size 6 dress for her vacation.

🔥 Sanna has lost 30lbs and 30 inches in just 18 weeks!

🔥 Julia hit her goal and lost 20lbs in just 16 weeks!

🔥 Laurie lost 14lbs and 17 inches in 15 weeks while on a 3-week vacation!

🔥 In 12 weeks Chrissy lost 8lbs and 17.5 inches PLUS gained strength & confidence

🔥 Kelly lost 12lbs in 9 weeks and improved her energy & motivation

So if you are feeling frustrated and you:

~ are committed to making a change
~ have time to workout 3 times per week
~ consider yourself coachable and willing to move out of your comfort zone

Then send me a DM or comment “yes” below.
I can’t wait to connect with you!!

14/04/2024

I have had the honour of working with Sanna for the past few months. She has been so committed to reaching her goals and has had amazing results! I am super proud of her 💕

Here is her story in her own words...

“Five months ago I reached out to Natasha for help. I was at my highest weight ever and not happy with myself. I could feel it was affecting me and the people around me. I knew I needed guidance to get where I wanted to be. I tried for months to do it on my own and it wasn’t working.

I had plans to go on a vacation for 5 weeks shortly after Natasha and I spoke about starting the program. I asked Natasha if I should wait to start the coaching until I got back. She said no! And that we needed to start now. Best advice ever!

I began the program and immediately started seeing results. I learned that I could go on vacation, have an amazing time, enjoy a few treats and drinks and still lose weight!

I used to always come back from vacation having gained weight! Natasha has taught me how to make smart choices when I’m out for dinner on vacation and everyday life.

She has given me guidance, knowledge and encouragement every step of the way.

So far I have lost 30lbs and 30 inches in just over 4 months!

I’ve gained confidence in myself. I like who I see in the mirror now. I see the person I wanted to be. I feel healthier and so much happier.

I still have a little more weight to lose before I reach my goal but Natasha has given me the tools, the knowledge, the confidence and encouragement to help me reach that goal. I have no doubt that I will get there. I know I wouldn’t have done it without Natasha and her personal coaching.

I would definitely recommend that anyone in my situation try her coaching. It’s one-on-one. Natasha really listens to your concerns, your questions, your struggles and your successes. She really makes it “personal” so that it works for you!"

11/04/2024

I am an Online Fitness & Weight Loss Coach for women. It’s what I do but it’s also what I LOVE!

I can’t imagine NOT doing this (and I’ve truly tried to picture it).

It’s been 21 years now and I feel more passionate about coaching women than ever before.

I love coming alongside to walk them through the changes they want to make. To see them dig in to the hard stuff and discover their belief in themselves ... it is powerful.

Our culture puts so much pressure on us to look and be like an “ideal” woman. When we can find our own “ideal” then there is freedom.

We each have our own path, our own struggles, our own strengths.

Embracing our uniqueness and discovering what works for us (as individuals) allows us to break free of diet culture and societies “ideals” so that we can live OUR best life.

If I ever have the honour to work with you, here are 3 things that you will never hear me say as your coach:

#1 - “You need to eliminate ___________ [*insert forbidden food] from your diet”
I believe restrictions lead to binging and white-knuckle dieting which puts you on an endless yo-you cycle of diet programs. If you have a favourite food, I will never tell you to stop eating it.

#2 - “You should implement ___________ [*insert latest fad diet, fitness trend, intermittent fasting etc.] because it works for everyone”
Nothing works for everyone. We are all very different. We will focus on what works for YOU. That’s it - period.

#3 - “If you don’t follow this exact plan you won’t see the results”
If you don’t follow the plan then it’s the wrong plan! We will re-design it so that it does work. You are never a failure. Setbacks are feedback … research and development. We WILL create a plan that works for you … together

If you want to find out more about my coaching methods, please reach out. I would love to chat.

26/03/2024

The biggest mistake I see a lot of women do is trying to do too much too soon and slipping right back into hold habits as soon as they have a bad day or aren’t seeing results fast enough.

If you find yourself in an “on again, off again” relationship with fitness and have trouble staying motivated then accountability and a solid, science-based, effective workout plan might be just what you need!

The 12-week Spring Session of my Team Training Fitness Program starts Monday, April 1st

This program is designed for women over 40 so that you:
➡️ Don't have to spend a ton of time working out
➡️ Don't have to guess what exercises are right for you
➡️ Don't have to figure out the right combination of cardio & weight training for fat loss
➡️ Don't have to put up with painful joints

This program puts ALL the important factors for women over 40 together in ONE PROGRAM!

You will be able to:
✅ Build strength and improve muscle definition
✅ Increase your endurance and cardio health
✅ Reduce pain in your low back and joints
✅ Improve your pelvic floor function
✅ Lower your stress levels with mindful breathing techniques
✅ Build your body density
✅ Create new friendships with amazing women like you!!

If you sign up by Thursday you will receive 2 BONUS resources:

1) Cart Smart: 10 Minute Grocery Sprint - it'll save you sooo much time and money in the grocery store.
2) 5-Ingredient Recipe eBook with 14 healthy & delicious meals

We are also including Hike Nights in our Spring Session for in-person Social Fitness!

This program is for you if you want to get fit for the summer and have fun along the way!

For more details, send me a DM or visit my website www.NatashaCFitness.com/join-now

25/03/2024

My NEW Spring Session is now OPEN for Registration and starts Monday, April 1st!

It's 12 weeks of online, live & interactive fitness classes with a Certified Personal Trainer.

Program includes:
💪 Progressive Strength Workouts
💪 Cardio conditioning
💪 Recovery/mobility training
💪 Breathwork, fascia release & meditation
💪 Pelvic Floor and Core exercises

BONUS Resources:
➡️ Cart Smart eBook:10-Minute Grocery Sprint saving you time & money in the grocery store
➡️ 5-Ingredient Recipes with 14 healthy & delicious meals! (extra resources if you sign up by Thursday!!)

PLUS our Social Fitness with Hike Nights are BACK!

For more details click here www.NatashaCFitness.com/join-now
And share this post with a friend :)
Hope you can join us!

20/03/2024

No matter your age, you should include Mobility Training into your weekly workout schedule.

In this video Diane Reid and I discuss her journey through spinal surgery and the huge impact that strength training and mobility training had on her recovery.

She also gives tips that you may find helpful if you are dealing with pain or have an upcoming surgery.

Mobility Training is important if you want to:
1) Build stronger muscles
2) Improve your posture
3) Improve your daily functionality
4) Become a better athlete
5) Relieve tension from sitting in an office job
6) Reduce pain in your joints and low back
7) Prevent injuries
8) Improve your proprioception (meaning that you can catch yourself from having a bad fall)
9) Age gracefully and independently

Twice a week I teach live online Mobility Classes.
6am on Thursdays
9:30am on Fridays

If you'd like to come and try a class for free, comment or DM me "mobility" and I'll send you the link.

Check out Diane's video

At the age of 69, Diane underwent a remarkable recuperation following her back surgery. As we conversed, she shared with me the pivotal factors that greatly ...

06/03/2024

After 12 weeks of working with my client, S.M., she is down 22lbs and 22 inches 🔥🔥

When we started working together she was in a dark place feeling really down on herself.

She tried many things to get the weight off but nothing seemed to work which added to her frustration.

Her negative narrative gave her plenty of excuses of why she couldn't do it...

- she was in menopause so her hormones were a problem
- her family all struggles with weight so she can't escape her genetics
- she tried many things before so maybe her metabolism was broken

We began the process of changing small habits. She learned to release the all-or-nothing mentality that was holding her hostage so that she wouldn't feel restricted.

She tracked her food diligently; exercised 4 times a week and stuck to the plan designed.

And now, 3 months later she feels lighter (physically and emotionally), happier, empowered, confident, and stronger.

She knows that her results are sustainable because she has changed her mindset and habits that have put her on a new trajectory.

I am so proud of her efforts and so happy for her to have these amazing results!

If you are like S.M and want to lose weight and feel confident for the summer, send me a DM with the word "summer". I am accepting 2 new Personal Coaching clients this month.