Is‌ ‌salad‌ ‌really‌ ‌the‌ ‌healthiest‌ ‌option?‌

Feature image of healthy looking salad

Is‌ ‌salad‌ ‌really‌ ‌the‌ ‌healthiest‌ ‌option?‌ What‌ ‌you‌ ‌should‌ ‌really‌ ‌order‌ ‌when‌ ‌eating‌ ‌out!‌ Salad bars and gourmet menus are popping up everywhere these days, from supermarkets to lunch hour hotspots, airports, and most restaurant menus! But… Are they really the “healthiest” option? I sat down at one of my favorite restaurants last week, The […]

Mother of 3 Talks About the Challenges of Getting in Shape After Baby 3 and What Helped Her

Natalya at the Gym

When I created Nathalia Melo Fit, it was my goal to help as many women as possible. I felt like my background, knowledge, and expertise as a pre and postnatal trainer and, as a fitness model and bikini Olympia champion was worth nothing if I couldn’t use it to the greater good of helping women […]

Jumpstart your New Year with these 10 New Year’s Resolution Tips

New Year's Resolutions Image

NEW YEAR, NEW ME!!!! Don’t just say it but 100% be about it! C’mon girl, there are only 2 days until the New Year! Do you know what that means? It means there is no better time than to set some goals and smash them! This is YOUR year to be healthier and sexier than ever! […]

14 Tips for Staying Active in the Winter: A Guide to Winter Fitness

I don’t know about you, but when winter hits, my family tends to find more reasons to stay indoors versus going outside. Who could blame you? The cold, wet/snowy season seems less than inviting when you’re snug under some blankets on the couch enjoying the warmth.  Let’s be honest here, those winter months are the […]

10 Exercises That Help With Your Back Bulge

Exercises to Help with Your Back Bulge Feature Image

A strong back is critical for day-to-day function and overall performance. Your back lays the foundation for proper mobility, movement, posture and lifting weight-bearing objects. In addition to this, the back supports the structural integrity of our body (i.e. head, neck, shoulders, arms, hips, legs, and feet). Too often I see women neglecting to train […]

The Ultimate Christmas Gift List for Active Moms

Feature Image for The Ultimate List of Christmas Gifts for Moms

With Christmas around the corner, I decided to put together a list of things that my family could get me… subtle I know ;). But I like to make sure people get the exact things they want and need for Christmas, so there’s no shame in making a list for your family to know what […]

My Black Friday Shopping List

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I started to create a list of things everyone in our family needed, so I can get them during the Black Friday sales. But, one thing I noticed after creating this list is that I am quite obsessed with shoes/boots! LOL… Not that this isn’t something I already didn’t completely know, but I wasn’t aware […]

How to Enjoy Thanksigiving Without Giving up the Pie!

How to Enjoy Thanksgiving without giving up Pie!

Food is the centerpiece of Thanksgiving! It’s one of the only times of the year that we all get together with our families, to prepare some of our favorite foods. These include things like Turkey, Mashed Potatoes, Stuffing and of course, PIE!  So you may be asking yourself…. “Nathalia, how do I enjoy the festivities […]