Natalia Bartholdi is doing some pretty impressive weight lifting – in her workout gear. In a new social media post the fitness pro shows off her amazing body and flat abs in a sports bra and leggings. “What a crazy last month & 600K followers🥹💛As a thank you to everyone supporting and believing in me, I’ve put together some of the most fun and challenging viral fitness workouts from the past month!💥I want this to remind you to always be the Rockstar of your own life⭐️Feels like time lately has gone past so fast! National Championships, European Championships, New Business Adventures and the Summer have made sure that my days have been flying by🪽P.S which challenge do you think was the hardest?🤩,” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
1. “Normal” Training
In one of her posts, Natalie explains “how I train at the gym & How my fitness foundation is built.” She maintains that she doesn’t “always just do crazy workouts with difficult skills.” “Most of my training is more normal (or however normal you can consider this) where I train basic skills to improve my fitness level and athleticism,” she says. Having a functional core and a solid baseline from typical gym training are the most important parts to achieving more difficult skills and exercises💪🏻But as you can see at the end of the reel, I do always add a little spice and fun stuff to my gym sessions😍.”
2. Hiking
Natalie also gets outdoor exercise. “Run away to the mountains⛰️Adventure and hiking in nature’s beauty. Waterfalls, fresh air, and pure freedom. Peace of mind and calmness in every step. I couldn’t resist enjoying the cold and clear river water the first chance I got🤍I fell in love with the beauty of Norway🇳🇴 Can’t wait to visit again🫶🏻,” she captioned a post. According to the National Parks Service, the physical benefits of hiking include:
- Building stronger muscles and bones
- Improving your sense of balance
- Improving your heart health
- Decreasing the risk of certain respiratory problems
3. Yoga
In another post Natalie revealed her “Summer Morning Routine,” which starts with yoga. “Yoga has been an essential part of my morning routine for over 6 years. It’s more than just a series of movements and postures; it’s a time for me to connect with my body and mind🧘🏼♀️Each morning, I take this opportunity to pause and tune into my feelings and thoughts. This practice isn’t just about the physical benefits; it’s a chance to reflect on my inner state. During yoga, I pay attention to my body’s signals: am I feeling tired, sore, or is there any pain? This awareness helps me decide how to approach my day,” she says. According to the American Osteopathic Association, there are more than 100 different types, or schools, of yoga. Most practices include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California, explained to them. “Yoga can also lower blood pressure and reduce insomnia.”
Other physical benefits of yoga include:
- increased flexibility
- increased muscle strength and tone
- improved respiration, energy and vitality
- maintaining a balanced metabolism
- weight reduction
- cardio and circulatory health
- improved athletic performance
- protection from injury
4. Walking
She also gets her steps in. “After yoga I go for a walk,” she continued in the post. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
5. Swimming
Finally, she swims. “I’m so grateful that I live by the sea so I can go swimming every morning🩵 It helps me to stay grounded, practice gratitude and be in the present🫶🏻,” she says. “My morning routine is a peaceful ritual series that prepares me for the day’s challenges, leaving my heart feeling light and my body rejuvenated✨.” Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.
Natalya Neidhart/Instagram
Natalya Neidhart/Instagram
Natalya Neidhart/Instagram
Shutterstock
Natalya Neidhart/Instagram
