- My current training split (and why I don’t program hop)
- How I approach nutrition now (including intuitive eating and when I track)
- Why yoga is in my routine (hint: it’s not for muscle growth)
- The real talk on supplements and why they’re not a magic pill
- How to build a routine that fits your life and keeps you consistent
Don’t overcomplicate it—stick with the basics, stay consistent, and give yourself grace. – Nathalia Melo
Connect with Nathalia
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Nathalia [00:00:01]
Welcome to another episode of the Unfiltered Fit Life podcast. I’m Nathalia Melo, your host—and today, you asked for it: it’s all about my personal fitness routine, how I train, eat, the supplements I take, and what my real-life, unfiltered wellness habits look like.
Why I’m Sharing My Real Routine (and Why You Shouldn’t Compare)
Nathalia [00:00:31]
If you follow me online or have caught me at the gym, you know people often want to know if one thing—like a specific cardio machine or yoga class—is the “secret” to my physique. Spoiler: it’s not one thing or magic bullet. It’s about consistency, cohesive strategy, and fitting your plan to your goals and life season. Don’t fall into the comparison trap—what works for me may not be realistic or necessary for you.
Nathalia [00:04:46]
Right now, it’s summer, life is busy-but-manageable, and a few months ago, I experimented with a “mini-bulk” to better understand the emotional and physical impacts (especially for women). Gained 5–6 pounds. Verdict? Not my favorite. I prefer staying leaner, and this little experiment confirmed my long-held beliefs about bulking not being for everyone. Now, my focus is losing a bit of body fat and eventually maintaining—with a sprinkle of fun fitness challenges like a Hyrox or Spartan Race (indoors only, please!).
My Weekly Training Schedule: Lifting, Classes, and Flexibility
Nathalia [00:08:48]
Here’s what a typical week looks like:
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Monday: Group fitness class with running (community and novelty, not muscle gains)
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Tuesday: Leg day (lifting-focused)
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Wednesday: Yoga (mobility, flexibility, mental reset)
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Thursday: Legs again
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Friday: Back day
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Saturday: Wild card—sometimes gym, sometimes cardio, sometimes rest or extra focus where I need it
Key point: The core muscle-building work happens on lifting days. Classes and yoga are for fun, novelty, or mental health—not for optimal muscle hypertrophy. I keep my strength sessions roughly the same for 4–6 weeks to track progress. “Boredom” is part of mastery!
Nathalia [00:17:22]
Intentionality and routine help me stay consistent. My workouts are designed to fit my family/life setup—not just what’s “optimal” on paper. For example, early classes keep me on schedule; yoga centers me mid-week. The key is not program hopping or chasing random novelty—stick with the basics, adjust to your season, and build from there.
Nutrition: Intuitive Eating, Tracking, & Removing Guilt Around Food
Nathalia [00:24:56]
My current approach: intuitive eating, but I’ll soon return to food tracking to objectively hit my new fat-loss goals. I prioritize lean protein, whole foods, and limit eating out (major game-changer for most people!). Flexibility is key—no foods are off-limits, no “cheat meals,” and I keep language around food positive, even after years of food obsession from competing.
Supplements: What I Actually Take & My Thoughts on Peptides
Nathalia [00:33:46]
I keep my supplements minimal:
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Protein powder (when needed for busy days)
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Pre-workout (occasionally, for a boost)
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Magnesium (for digestion and sleep; dosage matters—ask me about my tablespoon mishap!)
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Vitamin D (once a week, prescribed)
Considering experimenting with peptides for recovery and joint health—as a guinea pig to learn more before recommending. But remember: supplements can only support—not replace—a solid foundation of training, nutrition, sleep, and stress management.
Day-to-Day Life, Family, and Staying Consistent
Nathalia [00:41:36]
I organize gym/kids’ clothes the night before, stick to a simple schedule (early workouts, dedicated work/family time), and average 7 hours of sleep nightly. My life isn’t glamorous—but that’s the point: success is about routine, preparation, and showing up, not perfection or all-or-nothing marathons in the gym.
Consistency Over Perfection
Nathalia [00:44:22]
Forget the highlight reels you see on Instagram. Build a routine that fits YOUR life and season, don’t chase variety for variety’s sake, and remember that long-term consistency with short, manageable workouts beats sporadic all-outs every time. Stay intentional, build your foundation, and give yourself grace.
Nathalia [00:45:24]
That’s my day-to-day, unfiltered. If you enjoyed this peek behind the curtain, let me know, leave a review, and keep your questions coming. See you next week!
