Natasha Flint Fitness

Happy Thursday my lovelies ✌️

I’ve been slacking a bit with posting lately but I’ve been so busy behind the scenes working on something new 👀

Just thought I’d give you a little update…

After the wedding I have literally been all over the place, slacking with training, slacking with nutrition (it’s been a whole slacking vibe lately 😂). I’ve just not had a goal in mind to keep me focused.

So I’ve had a sit down, had a word with myself & set some new goals because we all know just wanting to keep fit won’t keep us motivated.

I’ve two 30th birthday parties & a Christmas do at the end of this year then my own 30th & a honeymoon to America next year so lots I want to feel good for!

Currently I’ve been training twice a week & not tracking my nutrition at all 😫

New goals:
- 10 continuous pull ups (currently at 3)
- 10k run (5k currently kills me)
- grow quads & glutes
- I’m 30 next year so I want to have a killer figure in my dress
- Min 120g protein a day (I don’t know how much I’ve been having but I know it’s not been as high as I’d like)

New routine to achieve goals:
- 4x gym sessions a week
- glute, quad & back focus without missing out important muscle groups and causing imbalances
- 1-2 runs a week
- 12k steps a day
- Make a conscious effort with protein, protein in every meal (not tracking calories rn as I don’t need a deficit but it’s what it makes me want to do 😂)

This is me letting you hold me accountable 😜

Drop your goals for the end of the year in the comments and let’s keep each other accountable 👇👇

Bonus number 11 if you keep scrolling 😘

Honestly, if you start adding these things consistently into your life, you won’t believe how much you’ll change 🙌

Don’t forget to save it to come back to when you forget what you need to be doing 🤪
Or just to come back and look at the cute picture on the last page 🐶

If someone told you they’d booked you a holiday for tomorrow, would you feel happy in your body?

Why is it the norm to just workout & eat well on the 8 week run up to your summer holiday?

Don’t you want to feel amazing all year round so that if some random brunch with the girls, or a last minute holiday comes up then you don’t panic and do some mad crash diet that, let’s be honest, leaves you feeling like cr*p?

Instead, we could be building habits year round where we can enjoy a pizza night but also eat our veggies.
Where we dance the night away with the girls whilst smashing the PBs in the gym.
So that when something comes up, you feel bloody amazing in whatever you’re wearing!

If the lifestyle you’re looking to build is all about being balanced, strong & a lil bit badass then you best join the team because my girls feel so good ALL YEAR ROUND 🙌

Ps. If someone wants to book me a holiday for tomorrow, I’m down 😜☀️

You don’t need to give everything up and completely switch your life around in one week to become leaner, stronger and toned…

But you also can’t stay the same and expect changes either.

I LOOOVE girls night, who doesn’t, right?

But we’ve still got goals to hit so we need to figure out how we can do both.

Here’s what I do when a girls night is coming up…

I ask myself 3 questions…

1. How often have a drunk alcoholic recently?
Alcohol really affects your goals so if the answer is the last few weekends then this weekend I might go for alcohol free options so that I’m not slowing my progress down with more alcohol.

2. What is my limit?
If I am drinking, I like to set myself a limit… AND STICK TO IT!
This plus drinking water between drinks to slow yourself down as well as actually taking the time to enjoy your drinks rather than drinking them as fast as you can helps avoid over doing it.

3. When are my workouts for the week?
If we’re looking to build muscle & alcohol impacts your muscle recovery negatively we need to be planning around your girls night because training at 5 then heading to town at 7 ain’t going to work.

Remember, one night out won’t ruin your progress but balance & moderation will always be the key to you getting the results you want.

If you’re looking for support & accountability on your journey to getting leaner & stronger without giving up that Saturday night glass of wine DM me ‘coaching’ for more info on joining the team 💪🥂

Now if you’re like me, you’re a huge foodie & you love a glass (or bottle) of wine with the girls 😜

But if when Monday comes you feel like cr*p, you feel guilty & think you’ve ruined all your progress then this is something we’ve got to work on.

Yes, if you’re going out every single weekend then we have to work on that but if your diary’s only match up to go out every couple of months then there’s nothing wrong with letting loose a little, having fun and then getting back to routine the next day 🥂💪

If you want to enjoy socials as well as hitting your goals then there are 100% ways to do this, Dm me ‘coaching’ to join our girl gang who’s doing just that! 🔥

If you’re just getting started, keep it simple ✌️

Ok so these 2 tips changed my life! Swipe across to read them 👉
(Sorry for being so dramatic today 😂)

We all love food so we need to stop using it as an excuse to not achieving our goals.

I love pizza as much as the next girl so stop thinking you need to cut it out of your life to lose weight.

Yes, sacrifices have to be made on a diet, but they don’t have to be as drastic as you think.

Could we swap a takeaway pizza for a homemade pizza? This way we can add more protein sources & more veggies to aid our goals 🙌

You absolutely can lose weight eating more than every before, you’ve just got to work smarter not harder 🤪

Ready to take your results to the next level? DM me ‘results’ and I’ll drop you some info on how you can join the team and get to work on that dream bod! 🔥

As a coach, this is what makes my heart sing!

Literally so proud of this girl and CANNOT WAIT to see her incredible holiday pictures at the end of the month because this girl is 🔥🔥🔥

The confidence she now carries herself with that she didn’t have at the beginning of the year literally makes me so happy I could cry! 🥹

She’s going to keep smashing it, so watch out for some more insane shots by the end of the year! 🥵

If you’re looking to work with a coach who wants you to win just as much as you do then drop me a DM, I have 5 coaching spaces for July and I want to be in your corner cheering for you girl! 💪🔥

I met a lady for the first time today and I never once asked her what she weighed.. I actually should have asked her what makeup she uses because it looked so good!

Remember, not a single person gives a damn what you weigh (and if they do, you don’t need them in your life)!

Your friends aren’t your friends because of a number on the scales.
Your mum doesn’t love you because you are a certain weight.
Your boss doesn’t need to know your weight to do your job.

It is great to have a weight loss goal, but remember all the other ways to track your progress alongside to help see how much progress you’re making when those pesky scales get you down! 🤪

Weekly round up ✌️

- Warm workouts giving me horrible DOMS but loving been back at it 💪
- In person clients crushing it and wearing the cutest sets!
- Pizzas on a Monday!
- Online clients improving their relationship with food 🫶
- In person client getting an upper body beasting, making sure she looks insane in her wedding dress later this year 💪
- Bought ourselves a kayak for our trip to the lakes in a couple of months.
- Writing notes for new client trainings 🔥
- Insane online client check ins 👏

And that’s a wrap for June, into July we go!

If you want your own insane results like these ladies, apply through the link in my bio and we can jump on a call to see which coaching option suits you best 💪

Or comment ‘RESULTS’ below and I’ll drop you a DM 👇

It was a hot one today! 🥵

Don’t forget to drink your water & rest between sets when it’s hot… and more importantly, wear the damn shorts! 🔥🫶

In 2 weeks my client found balance with her nutrition & her clothes started feeling better…

Except it wasn’t 2 weeks…

There might be 2 weeks between these 2 messages but there are months of hard work, working on her mindset to change what’s been ingrained in her over years and years!

In the last 2 weeks something has clicked and balance has got so much easier for this client which is just the best thing to see happen!

There will be ups and downs as she continues in her journey but as she continues she’s only going to get fitter, look even more amazing & feel even more confident!

Yes, your goal will take you time but if you never start, you’ll never get there.
So just start.

If you need support getting started DM me ‘coaching’ or apply through link in my bio 🫶

I have a love hate relationship with the scales…

I love it as a tool for tracking progress and keeping clients and myself motivated seeing it drop in a fat loss phase…

But I hate what it does mentally to most women, how crap a single digit on the scale can make us feel for an entire day or week!

So let’s start relying on other ways to track progress and not solely on the scales because if you gain 1lb yet you look better, feel better & clothes are fitting better… which would you rather focus your energy on?

The latter, right?! 👌

I get it’s a hard mindset to ditch, I’ve been there, every single thing in the media tells us that the weight on the scales matter…

But I’m here to tell you it doesn’t!

I have never once met a new person and before becoming friends asked them what they weighed… have you?

No, because you don’t care what someone weighs, so let’s start to care less about what we weigh and care more about how we feel 👌🥰

I’ve got 3 spaces for 3 badass women who want to get strong, love their body & feel confident as heck this summer!

Drop me a DM to join the team 💪💚

I’m back from some much needed R&R in Cornwall… oh and I also got hitched 😝💍

I haven’t had a true rest from socials, gym and work since September 🤯 so I was definitely ready for it and don’t plan on going that long without rest again!

I haven’t:
- gained fat
- lost muscle
- ruined my hard work

Instead I’ve
- got my excitement for training back
- feel clearer mentally
- feel recovered physically

Whilst you need to work hard and consistently to achieve your goals, rest is up their in importantance.

We don’t want to see any burn out here 💪✌️

Welcome to women’s fashion where you go to the changing room in the same shop with 3 pairs of jeans all the same size and they all fit differently 🤦‍♀️

Just your mid week reminder that the number on the scales and the number in your clothes doesn’t define your worth.

Have you ever met someone new and they ask you what size clothes you are or how much you weigh before they accept you as a friend? NO!

Wear clothes that fit you and you feel comfortable in without focusing on the number and it’ll boost your confidence x100!

Are you someone who lets the size you wear affect your mood & confidence?
Comment 🫶 if you are and I’ll send you my biggest 3 tips for changing this mindset so you can start feeling your best immediately! 💚

Story time (I promise if you read to the end, I have a point to make)…

Jan 2023, I was super unhappy in my body, I’d spent the last 6 months getting my home studio set up for my clients and pushing to build my team of incredible women. But by doing so I wasn’t practicing what I preach, which is important to me.

So… I decided to give myself a challenge and booked a photoshoot for the end of April.
I absolutely LOVED having a goal to work towards, I lost 16lbs and was so happy with the outcome of my shoot.

However, all of my clothes were too big (completely lost my already small boobs😂), I was obsessed with having abs, my sleep was a mess and I screwed up my reverse diet because I didn’t feel like I could control myself around food after my diet.

A year later, I feel back in control of my nutrition, I love training again, have tonnes of energy and sleep is back to normal.

I still have days where I don’t feel my best looking in the mirror but most days are good now and aren’t spend checking every mirror all day long for abs 😂🙈

You will never be 100% happy every single day, whether you’re at your lowest weight or highest.

Finding a happy balance where you have good energy to exercise or dance all night, have nutritious foods often and bottomless brunches every now and then that’s a good place to be 🙌

Been out out at the weekend?

Me too, and I had a blast! 😝💃

But come the beginning of the week, the scale weight is up 😭😭

What I used to do was panic, not eat enough food in hope that I’d ’balance it out’, then eat loads in the evening anyway because I was starving.

Now what I do is…
- get back to a normal routine
- drink plenty of water
- eat my usual foods
- get out for some fresh air
- get a good nights sleep

Trust me, you’ll feel tonnes better and the water retention that’s most likely what you’re seeing on the scales will drop back down.

This isn’t to say you can do this every weekend and there will be no consequences to your goals HOWEVER you absolutely can enjoy yourself once in a while without panicking that you’ve ruined all your hard work 🙌

Happy Tuesday, go enjoy the rest of your week! 👌

Ok girl now while I love going out for food, cocktails and a boogie we have goals to hit.

Whether your goal is fat loss of building muscle unfortunately drinking every weekend isn’t going to get you there.

HOWEVER… This doesn’t mean you have to stop going out completely.

If we have plans for the weekend there are ways we can take it into account from Monday making sure we’re making progress whilst still enjoying times with friends and family 🙌

Here’s some quick fire tips, more details on them in the post so make sure to scroll through 👉
1. Calorie banking
2. Increase your steps
3. Drink water between alcoholic drinks
4. Dance dance dance! 💃

Need a plan in place to give you that push towards your goals and support through every situation?
I have 2 more slots for coaching left till the end of June 🤯
DM me for info or fill out the form in my bio 🔥🫶

Ok soo tip number 1 is literally the biggest tip you need because everyone knows if but they aren’t doing it 😭

Step 1: Make sure you’re in a calorie deficit
Step 2: Make sure you’re getting that movement done
Step 3: Mindset is EVERYTHING! Believe you can do it but don’t underestimate the fact it isn’t going to be easy some days!🫶
Step 4: If you’re struggling, hire a coach. They’ve been there, done that and got the tshirt AND THEY WANT TO GET YOU THE TSHIRT TOO 🙌

I have just three spaces left for new clients. DM me ‘coaching’ for more info 💪

Sunday walks with clients & doggos 🥰☀️

When you start your fitness journey with the aim of fat loss in mind the first thing most people do is take away…

❌ No carbs
❌ No alcohol
❌ No chocolate
❌ Less sleep

But then you soon realise that carbs give you the energy for the gym 🍞

Those couple of glasses of prosecco with the girls once a month makes you memories 🥂

That chocolate keeps you sane at the time of the month 😂

And sleep helps you recover and lose fat faster 🙌

Over the course of the last 6 years on my own journey I’ve come to realise that you can achieve your goals WITHOUT completely removing these things from your life 🙌

So before you take things away, first let’s find things to add to our lives that will get use further to our goals.

More veg, more steps, more sleep, more gratitude… you get my drift 😝

I have just a couple of spaces left for 1-1 coaching. Drop me a DM for info to see how we can work together to achieve your fat loss & body recomp goals 🙌

With just 55 days till summer is officially here I want you to fall in love with yourself and gain confidence you never knew you had in you!

We don’t want
❌ summer spent staring in the mirror, wishing for different
❌ summer spent wishing you’d of started working on yourself earlier
❌ summer spent sweating wishing you could just wear the shorts

Instead we want…
☀️ to spend summer feeling confident
☀️ to wear the damn shorts
☀️ to feel our best from the inside out

So what is the May Reset?

💪 Get crystal clear on your goals.
💪 Become confident AF, no matter where you are in your journey.
💪 Build simple habits into your life to leave you glowing from the inside out!

Comment ‘RESET’ below and I’ll drop you an invite to the challenge that’s going to change your summer 💪☀️

Are you joining us? 👇

Keeping your body moving for your overall health not just for weight loss is sooooo important so let’s at least try make it fun / easy!

How could you get some more movement into your day? 👇

5 TRUTHS YOU NEED TO HEAR!

Your fitness journey will be LITERALLY 10X EASIER if you accept these 5 things 🙌🙌

I only have a few spaces left for coaching (and I’m NOT taking on anyone in June! 👰‍♀️) so DON’T MISS OUT!

DM me ‘coaching’ or fill out the application form in my bio to book your consultation call and get moving on those summer 2034 goals! 🙌☀️

Just wow!

Seriously, the hard work this lady has put in is unreal!

Linzi came to me wanting to drop body fat and build her confidence and boy have we done that 👏🔥

She’s dropped an amazing 10lbs & 11inches 🤯

‘I can see and feel the change, I’m so proud of myself for not giving in! I’m grateful for you keeping me going and not letting me give in when I felt like it. I honestly can’t believe it, it’s been over 10 years since I saw the lower stone bracket!’

Literally couldn’t be prouder 🥹🥹

Beautiful sunrise walk this morning with a few of my team! 🌅

Shame it got short by the weather taking a turn ⛈️😭

I FRICKING LOVE MY JOB!

Can you believe I get to work with these awesome women who achieve incredible things?! 🤯🥹

If you’re ready to put your trust in a coach and GET RESULTS then DM me ‘ready’ for more info on how you can join the team alongside all the amazing women already in 🙌💪

How to fix these 👇

99% of women come with me with their goal to tone up.

What this really means is that you want to build muscle and drop body fat and this isn’t done through cardio & quick fix diets.

Changes I make to my clients lifestyle to help them tone up:
- Stop with the constant low calorie diets, do you really want to track and have low energy all year round? Didnt think so.
- Increase protein intake. To build muscle we need protein and most people don’t eat enough of it.
- Introduce an effective training plan where you aren’t changing exercises every week and are working on progressive overload.
- Stop excessive cardio. Some cardio is good and hitting a daily step target is great but you don’t need to be running a 5k or spending an hour on the stairs master every single day.
- Optimise recovery, if you aren’t getting enough sleep or enough rest between sessions then it’ll make it harder to recover and grow your muscles.
- Change your mindset on fast results, slower results will be more sustainable in the long run. Results don’t happen overnight.

If your goal for this summer (and probably for the last 5 summers) is to tone up then I hear you girl!
I was in this position too until I started implementing these changes.

If you’re ready to become your best self and feel amazing this summer (and every summer coming ofc) drop me a DM to enquire about coaching 🫶

There is never going to be the perfect time to go for it.

If you’re constantly waiting for the perfect time, you’re never going to do it.

How would you feel this time next year if you’re still in the same place as right now?

Pretty naff right?

So how about this year you take option 2?

You don’t quit and this time next year you feel better in your clothes, you’ve lost body fat, you’ve got strong as heck and have tonnes of energy!

That would feel pretty damn good, am I right?!

So you might as well go for it!

If you’re ready to take the leap and need someone to support you whilst you do it, drop me a DM to join our girl gang and start making moves on feeling incredible in your body! 💪🫶

Happy international women’s day!

We are strong, we are powerful, we are capable of anything!

💪💚