CHANGEA FIT CHICK’SGUIDE TO GREATNESS

MINDSET

NATHALIAMELOFIT.COM

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CONTENTWHY MINDSET? 02

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GOAL SETTING

THE SCALE: FRIEND OR AN ENEMYLOOKING AT THE BIG PICTUREHOW YOU FEELYOUR SELF-WORTH AND THE SCALE

GETTING MOTIVATED

STAYING MOTIVATED

HOW EXCUSES ARE HOLDING YOU BACKFLIPPING THE SCRIPTTAKING CONTROL

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SELF-WORTH AND YOUR PHYSICAL APPEARANCE

HOW TO SET YOURSELF UP FOR SUCCESS HEALTHY WEEKSUCCESSFUL WEEK

01I believe many of you have heard the saying by Napoleon Hill, “Whatever the mind can conceive and believe, the mind can achieve.” With my experience as a professional athlete and coach for over fifteen years, I could not agree more with this saying. For the past year alone, we have helped over one-thousand women make changes to their bodies and lifestyle. One thing the most successful have in common is that they started this journey with a positive mindset and belief in themselves. If you begin something with a negative mindset and disbelief in your potential, you have already accepted defeat before even getting started. Believe in yourself and the amazing things your mind and your body can accomplish! There are already many out there doubting us and our abilities to become great. We do not need to be one of them.

A FIT CHICK’S GUIDE TO GREATNESS

WHY MINDSET

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Over the years, I have learned that if you want something badly enough, you will find a way to make it happen!

When you want something badly enough, you are more willing to step out of your comfort zone, wake up early, change your habits, and become comfortable being uncomfortable!

That is just part of growth.

And that is why you are here, right now, reading this!

I have seen this time and time again in my coaching programs. Women who succeeded against all the odds, even when at times, they thought they would not be able to hit their goals.

When my kids were younger, it was important to find a gym that would allow me to bring in my sleeping baby in their car seat since they were too young for daycare. The only gym I found that allowed this was a thirty-minute commute EACH WAY. I was now commuting an hour a day for a workout, but it was necessary to create and become who I wanted to be.

I know a one-hour commute is impossible for some, and that is okay! Maybe you can train from home before the kids get up or when they are in bed.

The point is, we all have obstacles, but the key here is not to let them slow us down!

GOAL SETTING

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So what can you do when your attitude is getting in the way of your goals? How can you overcome and become?

Remember that a goal without a plan is just a wish. HOW can you make sure your attitude is not getting in your way?

YOUR PLAN:• Define your goal.

• Write it down.

• Imagine yourself already there.

• Determine why this goal is

important to you.

• Why have you chosen to focus

on this one thing?

• Lastly, when are you going to

work on it?

Have the plan laid out today,

and then all that is left to do is

START!

TRY THESE SIMPLE STEPS TO DEFINE YOUR PLAN:WHAT Determine what your goal is. Really define what change you want to see. The more specific you are about your goals, the better chance you have of succeeding.

WHYNow that you know what you are working toward, you need to determine why you want it. In the video, I talk about finding your fire. Find your fire and then write it down on a sticky note and keep it on your mirror so that every morning, you remind yourself why you started in the first place.

WHENWhat time are you going to set aside to work on this new goal? Are you going to work on this every day? Every week? Decide what part of your day you are going to dedicate to this new goal and stick with it!

A FIT CHICK’S GUIDE TO GREATNESS

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Just the thought of stepping on the scale gives some women anxiety. Sadly, our society has a very specific image of the “ideal” woman, as if there is even such a thing. So it is hard not to let it get us down when we do not fit that ideal, even if we are working toward it. This kind of thinking drags you down and can dilute the excitement you feel as you work toward becoming healthier. Building self-worth is all about reminding yourself what makes you awesome to dispel those negative thoughts!

FAT LOSS STRATEGIES

LOSING WEIGHT AND BECOMING FIT IS A JOURNEY. FOR MANY PEOPLE ON THAT JOURNEY, THERE ARE OFTEN PITFALLS. ONE OF THESE PITFALLS IS THE SCALE.

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The Scale: A Friend or an Enemy?

LOOK AT THE BIG PICTURE There’s the saying, “See the forest for the trees.” We should be looking at the whole forest rather than focusing on individual trees. Likewise, when it comes to weight, we should look instead at the big picture. If you weigh yourself every day, you will find that one day you lose a pound, the next day you gain a pound and a half, the next day you lose half a pound, etc. This type of fluctuation is normal and why it is not advisable to weigh yourself daily. But the point is, by the end of the week, you may end up having lost a pound or two overall. Similarly, try not to get discouraged if you do not see the number on the scale creeping down each week. One week you may lose a pound, the next, you may gain one, and the week after that, you may lose two. The important thing is to take a step back and look at your total weight loss, rather than let an off week get to you. Graphing your weight loss helps you see how far you have come and leads to self-worth improvement.

HOW DO YOU FEEL? While trying to become healthier/fitter, it is a good idea to keep a journal. In this book, write down all your thoughts as you go through the process of losing weight and becoming fitter. Start with your initial feelings and a list of things you may find challenging because of your fitness level, etc. Once you start on your journey, return to that first page often to see how you have changed. This is more important than how much weight you have lost. Maybe you only lost two pounds in three weeks and are feeling discouraged, but climbing up a flight of stairs left you breathless before, while now you can climb three flights before feeling out of breath. Maybe daily exercise and making healthier eating choices have left you with a more positive outlook on life. Maybe you went down a pants size. Maybe you are losing fat, so you look slimmer, but gaining muscle (which is denser than fat), makes the scale look like it is not moving.

THE IMPORTANCE OF SELF-WORTH You are more than a number on the scale. It is just that, a number. Your sense of self-worth should not be connected to a number, but sadly, for many women, this is the case. Appreciate how far you have come rather than obsessing over how far you have yet to go. The fact you are reading this blog post on a fitness website shows that you are making an all-important step toward your health! Whenever you feel down about your weight, think instead about what you have accomplished in your weight loss journey. Remind yourself of how strong you had to be to take those initial steps and stick with it!

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A FIT CHICK’S GUIDE TO GREATNESS

Lacking motivation, in a slump, or feeling a bit down on yourself is something most people experience. We have all been there! This lack of motivation can be quite typical in the seasons of life. Maybe you just went on vacation and came back with your pants fitting a little tighter, or you just had a baby and are ready to bump your activity level back up. Maybe you and Netflix have spent a little too much time together lately or having your kids home all summer took all your energy, and making it to the gym was NOT your priority.

I have experienced many highs and lows, which resulted in many different physiques over the years. From winning the 2012 Ms. Bikini Olympia title to having two babies fourteen months apart to moving halfway across the world with no help from family, I can totally relate to the emotions and unexpected or undesired weight gain/physique change. Suddenly, you look in the mirror, and it is not what you expected to see staring back at you. I have good news for you, though! You can and will make a positive change if you follow my ABC’s.

A B C ’ s f o r F i t n e s s S u c c e s s

You have a plan that’s safe, realistic, and tailored to your goals.

You make the effort and stay consistent.

You want to make a change and have a positive attitude.a b c

The one thing I love about fitness and nutrition counseling is that there is always room to grow and to change no matter where you are in your journey.

04GETTING MOTIVATED

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A FIT CHICK’S GUIDE TO GREATNESS

If I got a dollar every time someone asked me this question, I would be rich AF!

I wish this was an easy question to answer, but I will try to simplify it as much as possible.

Before we get started on the details, I just want to make it clear that I am not some kind of abnormal creature that feels motivated ALL DAY, EVERY DAY. Sometimes I feel defeated and tired, or I just want to sit on the couch, watch Netflix, and eat ice cream. That is just how life is.

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STAYING MOTIVATED

BUT I DO OVERCOME THESE FEELINGS SWIFTLY WITH THESE SIX TIPS:

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Have a goal! We work better when we work toward something. Otherwise, it just feels like we are drifting. Try setting a big, scary, hairy goal, one that will keep you focused and driven to work toward something important.

Break your goal into bite-sized pieces. Setting small stepping stones makes that big goal feel less overwhelming. Plus, it means you can celebrate the small wins! We all love winning, so the best way to set yourself up for success is to create small, achievable goals that lead you toward your big, scary goal.

Focus on what you want most vs. what you want now. It is easy to get sidetracked when craving an instant reward. But when that happens, focus on the bigger picture. Ask yourself if what you are doing now will help get you where you want to be, to the goal you want the most! Every decision has consequences, and it isimportant to ask yourself how those consequences will affect your journey to that big-end goal.

Create healthy habits to lay a strong foundation so you can move toward your goal! Recently, I heard a quote that stuck with me (I can’t remember the author), “People don’t decide their future. They decide their habits, and their habits decide their futures.” (Remember, despite the popular belief that habits take only thirty days to form, it can take more time to create an actual habit).

Be. Freaking. Resilient. Shit happens to everyone. That is just how life operates. Some days are great, and others, not so much. Sometimes, that whole tube of ice cream makes its way into our mouths. (No idea how that happens, LOL, but it happens!) Beating yourself up because you missed the gym one day, or because you ate too much, or because you did not finish a work presentation in time, well, that will not fix the problem either. The same amount of energy we spend beating ourselves up over past actions or things out of our control, that energy could be spent on something more productive.

Have a positive mindset. I know I am talking a bit like a hippie now, but it is true! Positivity attracts positivity, and when you start telling yourself, “This isn’t going to work,” or “It’ll be crap,” well, chances are, it will be! Youhave accepted defeat before even starting!

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You may have just started

setting goals, or you may

already be on your journey

to reach them. But no matter

what, it is important to stay

motivated and to keep going

(even on the days when you feel

a Netflix binge coming on)!

A FIT CHICK’S GUIDE TO GREATNESS

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I am going to make you be really honest with yourself about whether or not you are making excuses instead of choices that lead to a better you!

Everyone has the same 24 hours in a day. And ultimately, YOU choose what to do with those hours. Nobody can decide that for you.

And before anyone jumps the gun to tell me that sometimes you CANNOT have full control of your life and your day, I GET IT!

As a mom of two small children, I totally understand that some days (or weeks or months), our focus and priorities might change, but complaining about circumstances you cannot change is definitely not going to solve the problem either!

The bottom line here is that, ultimately, 99.9% of the things on your calendar are there because you agreed to do them.

HOW EXCUSES MIGHT BE HOLDING YOU BACKAND HOW TO GETRID OF THEM

A FIT CHICK’S GUIDE TO GREATNESS

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FLIPPING THE SCRIPT The other day, I was listening to a podcast by Rachel Hollis, and she said something that made my heart sing. Here is what she said, “There is nothing wrong with changing your priorities, but then be honest about it. Just flip the script and say, ‘This is the season when I am devoting myself to X, Y, Z.’”

The point was about taking ownership and acknowledging that you are simply in a different stage of your life. And that is okay as long as the arrangement is making you HAPPY! But it is important to acknowledge those feelings so there is no resentment or bitterness toward the ones you devote your time to.

The reason for someone’s weight gain, discontentment, or lack of happiness is not the fault of their kids, husband, parents, or coworkers. YOU and only you can control how you feel. It is important to understand that, ultimately, only you can control the things that make you happy and unhappy.

That is a huge part of self-care—recognizing that YOU have that say. It is empowering.

START TAKING CONTROL! My point is that life is about actually taking control of the things you CAN control. And in the case of creating a healthy lifestyle, there are things you can do! For example, wake up a bit earlier to get a quick workout in. Or, if you cannot exercise as much, be more mindful of the amount you eat and try to make your choices a little healthier. Go for walks instead of sitting down. Take the stairs instead of the elevator. Doing these things instead of making excuses will make a big difference in your life! These are the things that will bring you the healthy lifestyle you desire. These are the things that will make you happy. And they will make you feel like you have really taken charge of your own life.

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The scale and your physical appearance DO NOT measure your self-worth and value.

Many women in my tribe put ALL their focus on their appearance and on changing the number on the scale. We let the scale determine women’s appearances when we really should not! For them, everything revolves around the way they look. But for me, coming at this from a fitness professional standpoint, and from a standpoint as a mom and a woman, I can tell you this is NOT a healthy way to start changing your life!

In this video, I am talking about what first triggered me to do the original Instagram post and this video as well.

Because if you know anything about me, you know I always preach about self-love!

We ALL have insecurities, even me, and I talk about them in this video. But we also have SO MUCH to offer the world. More than we even remember too!

So before you go down this road, I have some things you should think about before you make big changes in your life to reflect on your happiness.

07Self-worth and Your Physical Appearance

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08Fail to Prepare, Prepare to Fail: My Top Tips on How to Make Your Week Healthy, Active, & Successful!

You have probably heard some version of the famous Benjamin Franklin saying, “By failing to prepare, you prepare to fail.” When I first read this, it reminded me of every aspect of being a mother, especially a new mom.

Think about this.

Have you ever had a smooth morning getting out of town or to the airport without first thinking through everything you needed to do or remember before you left? The answer is likely no.

How would you feel if you were able to spend every week feeling active, healthy, and successful? I bet you arethinking, “Nathalia, that’s a nice idea, but it’s never going to work.”

Being a mom means you plan for everyone else before yourself. Between caring for kids, holding down a job, keeping the house looking halfway decent, and shuffling kids to and from activities, you are left with hardly any time to focus on yourself.

What if I told you there were a few things you could start doing today to give yourself more time to focus on you? If you find yourself struggling to lose weight or slip into that bikini collecting dust in the drawer, then this one is for you!

Setting Yourself Up for Success

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HERE ARE SOME OF MY TOP TIPS ON HOW TO MAKE YOUR WEEK HEALTHY, ACTIVE & SUCCESSFUL.

FOR A HEALTHY WEEK• Prepare meals in advance for the week ahead. • Make easy-to-grab snacks for you and your kiddos (do not

forget to measure• Increase your water intake (need flavor? Try a water enhancer

like Stur or Mio• Schedule time to catch some workouts.

FOR A SUCCESSFUL WEEK• Pick a household chore you usually do during the week and

make a goal to finish it on Saturday or Sunday (for me, that means laundry).

• Prepare the kids backpacks, lunches, snacks, and clothes the night before so you have a smooth morning.

• Make a grocery list instead of wandering the isles (save time, money, and CALORIES).

• Make a list of dinners to cook for the week. • Give your mind a break and put your obligations on paper (or

better yet, your smartphone calendar).• Ensure you get enough sleep.

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Thanks for stopping by and reading this bio to learn a little bit about me. I promise Iwill try my best to not make this a long and dreary bio full of information youprobably don’t care to know. Hahaha

I started training at a very young age, and I’ve always been passionate abouteverything related to staying fit and healthy. That passion has landed me severalmagazine/newspapers covers and articles like for: Cosmopolitan, Muscle and FitnessHers, Oxygen, Fitness RX, Muscular Development, The Daily Mail, to name a few.

Therefore, the commitment and discipline to my fitness regiment has also won mebig awards like the prestigious Olympia competition, where I took the first placetrophy in the Bikini division.

It is fair to say that for most of my life, I had a good grip on my training regimen…untilI found out I was pregnant.

Learning to adapt my training during and after pregnancy was overwhelming, so Idove into countless articles, books, and research papers about training and nutrition.Ultimately, I decided to further my education and become a Pre and PostnatalCertified Trainer, to help me refine my understanding of how the body changesduring these stages of women’s lives.

As a mother of two and someone who is incredibly devoted to this lifestyle not onlyfor our bodies, but also for our minds, I have made it my personal mission toempower and help women to live a fitter and healthier lifestyle in ALL stages oftheir life!

Hi There…NATHALIA HERE!

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