ND Wheelhouse Co. Indoor Cycling Studio

Hello!

Just an FYI the wheelhouse page will be shut down soon! If you like to continue following you can find me at NBODIES

Thanks and I loved every moment at that crazy studio! ❤️

💪Crunches won’t get you the six pack abs of your dreams

Ladies how many of us have killed our necks doing the ab roller or straight up crunches in an effort to get the six pack?

Well I am here to tell you that you can kiss that exercise move goodbye if you want a truly solid core.

✋Say arrivederci to crunches and hola to the wonderful world of planks.

There are so many different variations and movements you can do with planks that it opens up an entire new world for your core.

💡If the idea of a strong core with lean muscle appeals to you, I’ve got you covered.

✅Check out my live 20 minute class happening Tuesday at 4pm in my Facebook group. “What the Funk” about my abs!

👍I’ll be dishing out my top three ways to lose the menopot (women in our 40’s and 50’s) and sculpt your abs without doing a single crunch.

I’ll be covering a lot more than just planks too.

Who is ready to sculpt those abs and get their core strong?!?!

Exercise is good for the soul!

So we have all heard the saying chicken soup is good for the soul..well, so is exercise.

There are so many incredible benefits (besides weight loss) from just exercising thirty minutes daily.

That’s it..thirty minutes. We all can find thirty minutes some where in our day to workout.

If you need a little motivation, I’ve got you covered. Check out the great mind and body benefits of exercise.

👉 Exercise can banish depression and gives you a break from troubling thoughts.

👉Exercise gives you a feeling of accomplishment. 💪

👉Working out boost self esteem and confidence (who doesn’t love that❤️)

👉Exercise keeps your body and mind sharp and helps slow down the aging process (this is my favorite benefit).

Survive the snow day snack attack!

I don’t know about you but for me snow days turn in to eating days in my big sweatshirt and baggy sweat pants.

Now that I know these tend to be days with more calories and treats, I plan ahead.

Here are a few tips:
1. Prep some healthy snacks in advance. Nuts, fruit, veggies, hummus. Get creative but try to keep it more healthy.

2. Get active! Don’t blow off your workout. Stay consistent and you’ll feel better when you hit the hot chocolate and cookies.

3. Think of healthy warm comfort food options like chicken soup. There are a ton of healthy soups you can make and eat throughout the day. Plus soup fills you up.

4. Don’t go for a sweet treat first thing in the morning or a more carb breakfast like pancake snow day breakfast. It will just start the sugar cravings right away instead go for protein with a healthy fat and you’ll feel full for hours!

5. Plan your snow day treat. If you go out sledding, shoveling snow etc eat your treat afterwards. You just burned mega calories during the big dig out. You deserve a few rewards! 💪

👉Best of all enjoy the day with your loved ones! They don’t happen all the time and either does the hot chocolate with cookies!

Sound familiar?!?!

✅eating because you’re bored
✅eating because you’re stressed
✅eating because you’re anxious
✅eating and you don’t even realize it
✅eating because it’s “time” to eat but you’re not even hungry

👉These are called emotional eating triggers! Mostly every women struggles with one or more of the above examples.

👉Emotional eating is one of the biggest hurdles women have when it comes to their nutrition and well being, and that’s why diets fail.

👉Meal plans, shakes, fad diets, macro and point counting all fail because they never get to the grass root of the problem . Your TRIGGERS!

Even worse , they don’t teach you how to cope with them and put them to bed for good.

Let me break it down for you. Here’s a few strategies to help you if you are an emotional eater:

💪Identify and acknowledge the root cause of the trigger.

💪Ask why you’re eating (as you make your way to the fridge ask yourself if you’re really hungry)

💪Create an emergency snack bag (if you know night time is your trigger, plan good healthy snacks and stick to it).

💪Swap out your worst snack for a healthy one. If you know you have a sweet tooth freeze some berries so you can whip up a quick sorbet.

Give these a try and see how they work. I have a lot more suggestions and strategies that I’ll be dishing out during my free five day workshop “Ditch the Diet” and transform your health happening January 4th.

It’s all happening over in my Facebook group Hot and Flashy.

Please DM or comment below with the word “workbook”

We will be using the workbook throughout the workshop and it will offer tremendous value to your success.

I guarantee after the training you’ll have a road map and plan that will help you take back control of your health and weight loss.

Ladies let’s take back control of our health? Who is with me?

I’ve got some great news for all you lovely ladies out there! You can eat dessert and still lose weight.

Now, that doesn’t mean run to the freezer and grab the chunky monkey ice cream and a spoon and bring the entire gallon to the couch with you.

What this means is instead of restricting your food and cravings, you can follow a few simple steps and most definitely enjoy your ice cream, cake, chocolate, whatever it is and still lose weight.

Here’s how you can do it:

👉Accept your splurge food. Your desire isn’t going any where, so let’s deal with it instead of fighting it.

👉Eat foods that fill you up. Always add the powerful blends of protein, healthy fats, fruits, veggies and essential carbs. These foods will help fill you up and help with cravings.

👉plan out your dessert. Know and accept you’re going to eat it. Make sure it’s one you truly enjoy and want. Plan the day and time you’re having it.

👉Make sure you enjoy it with all your senses and you are paying close attention to the taste of it in your mouth. Tune in and turn off all distractions and truly enjoy it.

👉Even though your indulging you still need to watch your portions. Don’t take the entire gallon of ice cream or entire cake to the couch and start watching Netflix. Instead, take a portion size bowl or serving size of cake and enjoy!

👉Don’t feel guilty about it either. You can have your cake and eat it too. One day or even two days of a portion sized dessert will not destroy your diet, weight loss, or life! This is all about balance.

👉Remember, you are in control. You are in the driver’s seat and you can take a pit stop and get right back on the road and keep on cruising.

Let us eat cake!

Today I turned 50!

I was dreading this day since I turned 40, but as the days quickly approached to the big 50, I realized just how lucky I truly am.

I have wisdom, health, and love.

As I look back on my life, It’s crazy to think just how much I have lived, learned, and grown over the past 50 years.

Here’s my top 10 list:
1. People aren’t born confident, but life teaches you how to become confident.
2. Your mind is a powerful tool and what you think becomes your reality,
3. You’ll only have a handful of true friends, the rest will talk about you behind your back.
4. Your family is the most important thing you have on this planet. No matter how crazy they are, they’ll always support you.
5. No one loves you more than your parents
6. Motherhood is the greatest gift
7. Everything my parents told me was right
8. Don’t be afraid to show your true self to the world because people will talk about you anyway
9. Integrity is everything
10. Stand up for your beliefs and convictions and never back down because that’s what defines you.
11. ( just adding this in) there is no tighter family than an Italian one!

And a special thanks to my parents for creating a strong minded woman and for teaching me to never let anyone “walk all over me” ❤️

Love getting stories like these from clients!❤️

Are your goals unrealistic?!

No cellulite
No wrinkles
Ripped abs

The list goes on and on. There was a time all I cared about was making sure I could squeeze into my size zero jeans and I had a bunch of other crazy unrealistic obsessions.

All these thoughts just led me to poor nutrition, mood swings, frustration and anxiety.

Obsessed with the number on the scale, every calorie I ate, and every workout., i began to over stress my body’s adrenal glands.

Then it hit me like a ton of bricks falling on a house.

I realized instead of being healthy, I was actually hurting my body.

I decided to throw away the size zero jeans. If I didn’t see them, then I couldn’t keep trying to fit back into them.

It took me a while to fix my mindset and realize a few Jean sizes bigger was what my body actually wanted all these years.

Instead of focusing on being smaller, I started focusing on being stronger, and that has made all the difference in my health.

So please ladies take a moment to think about your weight loss goals and decide are they healthy or actually borderline harmful?

Reach out if you need support!❤️

Get your s*xy back! Stop the yo-yo dieting by Mastering Mindful Eating and ditch diets forever !

Ok..so diets don’t work..they’re a band-aid not stitches that heal a wound for good..

But.you know what does work and will end the yo-yo dieting? Mindful eating!

👉Imagine being able to eat what you like with no restrictions

👉Imagine being able to not feel guilty about the piece of cake or glass of wine or ice cream

👉Imagine not being controlled by your fit pal.

👉imagine fitting back into your clothes and learning to get a grip on how to eat and when to eat.

👉imagine not being consumed day after day about your diet or your weight

Now, I’m not saying go out and eat a Big Mac and fries everyday. You still need to embrace clean foods with limited labels... BUT..

What I am saying is you can enjoy these “treats” and still lose weight if you learn , practice, and embrace the simple principals of mindful eating!

Every day I’ll be going live at 7pm and I’ll be dishing out the secrets to how you can ditch diets forever!

Here’s what I will cover:
Day 1: What is mindful eating and why it’s the key to your success.
Day2: Why mindful eating rules over dieting.
Day3: The dirty little secret your mind plays on you
Day 4: How to avoid pitfalls
Day 5: Six steps you can start doing today!
Day 6: Your road map to success
Day: 7 Techniques that work to ditch diets
Day 8: Appreciate your body/Stop binge eating
Day 9: Next Steps

Plus you’ll receive free coaching from me to start targeting those triggers and get a plan in place that will help you.

So how do you get in on this FREE workshop and learn the same skills I’m teaching in my 90 day program? Click the link below to register.

Once you register your workbook will be sent directly to your inbox!

I can’t wait to see you next week!

Take a listen to one of my clients who has learned and uses this powerful technique! Thank you for sharing!

Click here to register:
⬇️⬇️⬇️⬇️⬇️⬇️⬇️
https://skilled-painter-9804.ck.page/a39f7aa22a

Love your body! Don’t punish it.

Where did we ever get the idea that we need to do an hour long cardio sweat sessions daily to lose weight or be healthy?

For me, maybe it was Jane Fonda who banged it into my head at the young age of 10. Better yet, maybe it was good old Richard Simmons, or the lady from Walk Away the Pounds.

In any case, I bought in to this idea for YEARS. The reality is you DO NOT need to do this type of workout, and in fact it actually can be counter productive for weight loss.

So, if you want to shed fat, and change your body composition, long cardio is not the answer. (Insert rejoice now).

Instead, here are some things to try:

✅Combine strength with cardio. Try completing your targeted strength circuit and then add a 10 minute cardio HIIT session at the end.

✅instead of spot training incorporate more metabolic training by adding compound movements that work multiple muscle groups at the same time. Try having as little rest in between sets as possible

✅In order to use metabolic training correctly, make sure you’re lifting as heavy as you can and remember rest periods are short!

✅No ladies, you won’t get bulky but you will get lean and mean!

So give these ideas a try and let me know how you’re feeling.

Excuses don’t give you the body you want!

What’s the hardest thing about hitting your goals? I’ll tell you..staying consistent.

I know this time of year is tough to keep to your goals, I get it, but honestly are these legit reasons or just excuses?

✅I have no time ( make a schedule and fit it in. Everyone can find 20 minutes a day).
✅I can’t meal prep (seriously, I can show you how to do it in under an hour 1x a week).
✅No motivation (find someone. Don’t go it alone and apps don’t keep you motivated)
✅ I don’t have any money ( stop going to Starbucks, out to dinner and drinks, and invest in your health).

Here’s the deal, I’m not trying to make anyone feel badly about their lack of actions, but I am asking you to be honest with yourself regarding your reasons.

If your reasons are legit, then cool, but if you can honestly say they are more excuses, then start tomorrow off with a plan.

What’s more important than investing in your health and wellness?

For me being at my strongest and feeling good is the number one thing I can do for my family.

Wouldn’t you want to feel your best and have the confidence to match?

I’m asking each one of you to honestly spend a moment and reflect tonight on your physical wellness.

Can you make some changes? If the answer is yes then all it takes is making the first step.

One small step can make big changes.

You may be annoyed with me today, but one day you’ll thank me.

The panic that starts with your skinny jeans...

Sliding on a pair of skinny jeans and you can’t zip them ?

Then you make a brave decision to try on more clothing and that’s when you realize EVERYTHING in your closet is getting tighter! WTH is going on?

Here comes the anxiety and panic feeling, not to mention frustration especially
If you’ve been doing everything correctly: dieting, exercising, watching portions, etc.

Next, you frantically start slashing calories and exercising like crazy, but nothing seems to be working, the weight loss doesn’t happen.

Here’s the deal, if you HAVE experienced this crazy episode of holy Sh** my clothes don’t fit, there’s a couple things you can do.

✅First, take a deep breath and relax. The worse thing you can do is panic. The added stress will increase your cortisol levels and that’s a sure way to hold on to the weight.

✅Second, and this is a big one...step away from google and stop researching the latest fad diet out there. Don’t waste your time or money!

✅Next, don’t attempt to be extreme and slash calories and start extreme exercising. Again, it will backfire and you’ll end up gaining more weight.

✅Stop the hour long cardio. Shorter is better and mix it with strength and cardio circuits,

✅Make sure your drinking water and getting in enough protein and veggies with every meal.

✅Find a team, a coach, someone you’re comfortable with. Don’t go it alone. This will save you time and money in the long run.

And remember Rome wasn’t built in a day and either will your ideal body!

Who out there has experienced the panic and anxiety when your clothes no longer fit?

The gurus told you to eat how?!?!... but for me keto was the big enemy!

✅fasting
✅count points/calories
✅paleo
✅keto
✅macro counting ( to me that’s just a fancy way of counting calories)

In fact, I tried every single one of them. I lived the points and low calorie diet, the macro counting, the fasting, but the ultimate worst one for me was Keto!

Several years ago, again out of frustration from not seeing results (remember I screwed up my metabolism from basically starving myself) , I decided to try keto. Everyone was doing it, so it had to be ok.

In fact, I lived the keto lifestyle for about three months. It was the most horrible three months of my life.

Now before I go on, I’m going to say that I know there are people for medical reasons that watch their carbs and are working with a doctor. This is not about you. Keep on doing your thing.

I can honestly say for three months I felt like sh**. Did I lose weight, NOPE. Not a single pound. Instead here’s what happened to me:

✅low energy
✅Keto Flu (and it lasted more than three days).
✅major digestive issues (no fiber)
✅Constant feeling of dizziness like I was in a fog
✅I actually saw a decrease in muscle mass (nutritional deficiencies)
✅Not sustainable for me at all

Now if you start losing weight on keto, let’s be clear, it’s mostly water weight.

And ..let’s also be clear, that once your body enters ketosis you also begin to lose muscle, become extremely fatigued, and eventually enter starvation mode. Then it actually becomes even harder to lose weight.

Now i know I’m probably rustling some feathers today , and I’m not here to tell people what to do with their bodies or nutrition, but I’m Just giving you my experience and some straight up facts.

If you are doing keto for strictly weight loss, please do it under the guidance of a physician, and it’s definitely not a long term strategy.

It’s a fad diet and it’s not a sustainable approach to weight loss or a healthy way of living.

The best approach is to eat clean. Eat foods with barely any labels, watch your portions, don’t eliminate any food group, and follow your hunger cues.

It’s just that simple!

“Later” is a lie we tell ourselves to feel better.

“Later” is stated out of fear, never necessity.

“Later” actually means “never” in regard to reaching fitness goals.

It temporarily lets us off the hook without admitting we’re giving up our dreams.

We can EASILY convince ourselves that timing, circumstances, and the demands of daily life are legitimate excuses.

But they aren’t.

Ever.

Life is chaotic and busy. It seems like too much too often -- like you just can’t start or focus or grow in the right direction.

Fear, uncertainty, and self-doubt weigh us down, so we turn – again and again – to “later.”

Which becomes “never.”

Enough! Break the cycle with these two insights.

Realize that you are NOT unique. Neither are your problems or circumstances or feelings. Millions and millions of other people have navigated what you’re going through. If they can do it, so can you.

You are personally responsible for where you are now and where you will be in 90 days and for the rest of your life. Stop saying later – and seize the moment to take one little step toward doing what you need to do.

Do it right now. And do it again tomorrow. And every day.

Life is too short for “later.” Embrace the power of “right freakin’ now.”

Who understands the power the words, “I will commit today,” have on your future health?

Comment below if you’re ready.

Why obsessive behaviors wreck your weight loss: The dirty truth..

Ok, so you work out ALOT! You’re following one of the guru fad diets and wondering why nothing is working?

Well let me tell you why...and if you truly know me, then you know this is legit.

I was the obsessive. I was the definition of a person obsessed with their weight.

I worked out 7 days out of the week with zero rest breaks. I watched and tracked everything I ate.

My fitness pal was literally my best friend. Never did I go over 1200 calories and I was so ritualistic that I ate the same thing over and over daily.

Then came my spin. I would spin for an hour or more daily.

What was the price my body paid for my obsession?

I was over trained, exhausted, I couldn’t sleep, my hair was falling out, my metabolism was in the tank, and I had a lack of mental clarity.

Now you are going to say but Natalie you were thin AND so fit.

Here’s the deal, just because someone is thin with muscles doesn’t mean they are the picture of health.

In fact, after a while my body revolted. It said f*** this craziness and basically stopped burning calories.

Here’s what happened...

The weight loss came to a sudden halt and then the most horrible thing ever started happening ...

weight gain..and it hit me in my stomach and thighs.

So, as a result of my obsession, I learned a better more sustainable approach.

Here is how to make the magic happen:

✅ Stop the fad diets now! They don’t work.
✅Stop eating too little calories and counting calories, it’s not sustainable and it leads to disordered eating (trust me I’ve been there my entire life since I was a teenager).
✅Stop the hours of long cardio. You’re just burning calories during the workout and you need to think about leveraging calorie burn after the workout,
✅Start thinking about PORTION size and eat mindfully and listen to your body’s hunger cues.
✅Eat foods that are clean with few labels and you’ll automatically be eliminating processed junk that’s useless for your body (hello quest bars).

I am here to help. DM me and let’s book a consult. It may just be a few tweaks in your already established program that can make a big change.

Let me get right to it. I know it's been a while since I updated all of you regarding the studio and the new direction.

Covid took its toll on me and the studio and to be perfectly frank, Peloton ruined my business.

I hold no ill feelings to the company, instructors, or customers, that went in that direction. In fact, I actually am grateful for the doors that this pandemic opened for me.

If it wasn't for me having to shut down due to Covid, then this fabulous opportunity would have never presented itself.

David and I call it, the "Great Transformation."

Once the shut down happened, I began creating my own floor workouts. In addition, I received my Barre certification and Sports Nutrition Certification.

I then started creating some "Kick Butt" workouts that utilized both my Barre training and BeatBoss training by incorporating the different planes of motion into every exercise sequence.

I started coaching a small group of women using these exercises and incorporated my nutrition plans, and the results these ladies began seeing were incredible.

Many of these ladies lost ten pounds in a few weeks just by following my sequence of workouts and nutrition.

I decided to rebrand and start a new journey called NBodies: New Bodies by Natalie.

Now I know....

There are a million different workout programs and gurus out there telling you how you should workout and how you should eat, and what the best way is to lose weight.

I too was confused by all the chatter on the topic, until I found out what works for me.

Once, I realized the right training program all the hours of boring cardio stopped and I finally was losing weight and regaining my confidence, and now I share it with a team of fabulous ladies.

I'd love to share my workouts with you so you too can get off the crazy hamster wheel we call exercise, and start to see some great results.

Just click the link above in my profile and receive your first fat burning workout that you can do at home.

Then be sure to check your inbox for the next five days because you'll receive a new workout from me each day.

These are OFF THE BIKE WORKOUTS, all you need are a set of dumbbells!

“If you want to go fast, go alone. If you want to go far, go together,” according to an African proverb.

That’s true for all kind of goals – including health & fitness!

If you’re starting your health & fitness journey, you don’t have to go it alone. In fact, research shows you’ll benefit from building a support team around you.

Friends to lend a shoulder when the going gets tough.

A significant other to be supportive, or at least, not resentful of
your efforts to improve yourself.

Colleagues for lunchtime walks.

Maybe a dietician for special help.

A trainer or group of workout buddies.

An organized support group of others with similar struggles – one you find or create on your own.

You can even hire a coach to help with some or all of what you’re trying to manage. The reasons make sense.

In addition to support, your team can provide accountability, fun, confidence and even a fun bit of competition, if you like.

If you're looking for support and help with getting started with losing weight and changing your health and fitness, hit me up! My next round of my 90 day program starts December 7th. You get exercise, nutrition, accountability, and a TEAM of awesome women cheering you on!

⭐️Happy Thanksgiving Eve! FREE 5 DAY WORKOUTS!!! ⭐️

I just want to express how thankful I am for all my family and friends that continually support me and my fitness endeavors.


If you truly know me then you know my main goal is to motivate and inspire women to take the first step towards a healthy lifestyle. 💪

Whether that change be physical, mental or both. Please know that I am here to help you on your journey. ❤️

To show my gratitude and thanks, I have a gift for all of you. Grab your FIVE days of FREE workouts. Every day you'll receive a different work out from me.

👉This is the perfect time to start burning and toning your body. I promise these workouts will sculpt and tone your body in as little as 25 minutes a day.

Enjoy your Thanksgiving with your family.

Come Friday, you can start your new fitness journey with me. ⬇️⬇️⬇️
https://nataliebeck739.lpages.co/hiit-workouts

DM if you’d like the 5 workouts!

Mia’s senior pics! 💕

Getting the perfect body is simple

Just because something is simple doesn’t mean it’s easy.
Think about it.

If you want to learn to learn German, for instance, there’s a simple way to do it: Just enroll in a course and practice vocabulary, right?

That’s simple.
But is it easy?
Probably nein .

It takes steady attendance, concentration, homework, and commitment over time before you’re ready to fly solo in Berlin.
It’s the same way with achieving your “perfect” body.

It’s not that complicated: Eat right, exercise, follow the patterns to get the results you want. But it’s the discipline, motivation, and consistent work that keeps most of us from getting there.

There’s no solution that’s both simple and easy.
Actually, let go of the expectation that it’s going to be easy. And JUST SAY NO to anything or anyone who promises it will be.

So, before you set off in pursuit of your ideal physique, visualize what is necessary to get you there. Do you truly see yourself doing what it takes, for as long as it takes?

If so, then go for it, and good luck.
But if not, remember it’s OK to consider how much time and effort you’re willing to put into something, and then decide to pursue progress over “perfection.”

That’s probably a healthier goal for most of us, anyway, to make it really simple.

P.S. If you’ve been talking about your “perfect body” or any other fitness goal for a while, DM me for a consult call regarding my next 90 Day fit for life program.

Stop doing this NOW!

Having spent many years working in the fitness arena, I’ve seen a lot of people succeed and a lot of people fail when it comes to their health.

One of the top reasons I see people fail to even start is that “it’s too expensive.”

Whether they’re talking about healthy foods or coaching services, it seems people put a serious price tag on their health.

If you’ve ever said “it’s too expensive” when it comes to improving your health, this is for you…

Walking is free.

Healthy food is often cheaper than fast food – especially if you’re incorporating things like chicken, green vegetables, and even frozen produce.

And personalized coaching services?

Of course, they’re pricier than a Planet Fitness membership.

But people work with coaches when they want to get real results, to change their lives.

And those who are going to be successful both long and short term, know that their own health is the best investment they can make.

Because if you’re not healthy you can’t enjoy anything else that money can buy either.

So, what’s your health worth to you?

What’s being vibrant and active vs couch/bedridden worth when you’re old?

What’s it worth to be fully present and energized for your kids and grandkids?

What’s it worth to feel confident each day of your life?

Can you put a price on living a life where you’re medication and ailment free?

No matter your age, you need to consider these things NOW.

There’s nothing more important to invest in.

And sadly, most people don’t realize until there’s a problem that they wish they’d done something about years ago.

So, I want to encourage you to be PROACTIVE instead of REACTIVE

If you need some help come join my facebook group for fitness, food, and exercise tips for women in their 40’s and beyond. https://www.facebook.com/groups/1262413210758616