Natalie Jill in Two-Piece Workout Gear Shares "Flay Belly" Tips

Natalie Jill is a fitness influencer. She shares a lot of her workouts and tips on having explant surgery. Jill recently shared a video of herself doing ab workouts. In it, she does scissor kicks, side plank walks, and walks to a plank. Jill captioned the post, “Comment FLATBELLY below and I’ll send you my freeee midlife midsection guide There is so much we can NOT control. But there is also a lot of SIMPLE things we CAN do to tackle the 'midlife midsection' and preserve, and even ADD muscle in midlife (I’m 52 BTW). Muscle IS the longevity and aging well hack.”

1. She Does Chin Ups

Jill documented her process of learning how to do chin-ups on Instagram. She shared this photo of herself after doing five of them. Jill captioned the post, “I did it! 5 with a quick break to turn! Relearned this at age 52 post explant and torn bicep. Progress not perfection! Finally got to 5. Gimme a yes or an emoji if you would love to learn a pull up?!

2. She Hikes

Jill loves to go on hikes. She shared this video on Instagram of herself and her dog after a hike. Jill captioned the post, “We also saw a pack of wild Donkeys 🫏😳today! I must have been 12 or 13 years old the first time I hiked. My aunt Laurie took me when I visited her in Boulder CO and I was amazed and very much hooked. Nature, the views, the feeling of LIFE had me in love. My parents were NOT nature / hikers so it wasn’t until I was a young adult that re-started hiking and exploring and I’ve been going 30 years strong. I’ve hiked some of the most epic places in the country and in the world.”

3. She Resistance Trains

Jill shared some of her fitness secrets in the caption of this Instagram post. “Resistance training matters,” she writes. “The more muscle we have the more calories we burn at rest, the better our metabolism works, and the leaner an area appears. TRAIN THOSE ABS. Core is especially important to train as we age- this helps offset and prevent imbalances in all areas. And a trained core will drastically change the appearance of your midsection.”

4. She Does Cardio

In the same Instagram post caption, Jill revealed that she loves doing cardio workouts. “Get moving. Cardio is still important. But not what you think. I am not talking about putting in the time in the elliptical while reading. MOVE your body. Walk, Hike, Bike, Pickle Ball… whatever. But MOOOOVE and do it daily. Not only does this help keep you lean it helps your heart health and your stress levels.”

5. She Adds In Healthy Habits

In the caption of her Instagram post, Jill talked about the importance of adding in healthy habits each day. “Focus on ADDITION. Adding in movement and good nutrition where you can. Even while here in Portugal sans gym I’m doing this. It was a long day of exploring today (21,000 steps according to my ring tracker today 😅) but I was still determined to get some actual exercises in too. Did this in less than 20 minutes and you can too.”

Natalie Roser is reminiscing – in her swimsuit. The Aussie model shows off her amazing figure in a white bathing suit in one of her latest social media posts, posing with a cup of tea. “Core memory unlocked,” she captioned the Instagram snap, attracting endless fire emojis in the comment section. How does she stay so fit? Read on to see 5 ways Natalie Roser stays in shape and the photos that prove they work.

1. She Does Pilates

“I do a lot of different things, I don’t like to stick to one type of exercise because this way my body responds better,” Natalie told Grazia. One of her go-tos? “I do a reformer Pilates class where I get in, get it done and tick all the boxes,” she says.

2. She Runs

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Natalie also enjoys running, outdoors and on the treadmill. “Cardio is really good for me. Most mornings, I will get up, put on my 2XU tights and go for a three-kilometre run either outside or on the treadmill. I do fasted cardio – this means I train before I’ve had any breakfast – and I think my body responds really well to that in terms of weight loss or controlling my weight. Everybody is completely different though. I grew up running so I feel like my body is built for that, but it’s not for everyone,” she added to Grazia.

3. She Does HIIT Workouts

On the days she feels more “energised and switched on,” Natalie lifts weight. “I hit the gym and do little weight circuits and high intensity training which usually involves skipping, squats, lunges, burpees and ab work. I’ll do, like, one minute on, 20 seconds off, four times. I train five days a week. Two days a week, I will choose sleep over getting up and going to the gym,” she told Grazia.

4. Here Is What She Eats in a Day

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Breakfast “I am a smoothie breakfast girl. I like almond milk, frozen blueberries, banana, protein powder, chia seeds and cacao,” Natalie explains.

Lunch: “This is usually a second breakfast for me. I’ll have eggs or something with carbs like a sweet potato or potato with leafy greens and salad. I’m usually on the run come lunchtime so you’ll see me grabbing something from Spud Bar in Melbourne which I’ve only recently discovered. If I’m home, I’ll cook up some brown rice with spinach, tomatoes and a dash of soy sauce. I keep my lunch pretty basic because I snack a fair bit throughout the day on fruit and nuts. For me, dinner’s where it’s at, that’s where I load up.”

Dinner: “I’m really enjoying these pastas that are made from chick peas. It’s delicious! I’ve been having that with a tomato base with heaps of veggies or a coconut cream sauce. I’m a vegetarian but I do try and eat vegan when the option is available. I’m a pretty big eater so I like that that makes me feel full and curbs my carb craving!”

5. She Cheats and Cleanses

Natalie always makes room for a cheat day. “I find pizza night super enjoyable. It’s a really happy moment in life when the pizza delivery man arrives at the door!” However, she also knows how to cleanse her body. “If I have a big weekend and need a detox come Monday morning, I’ll eat super clean, have my smoothie, have my light lunch, go to the gym in the afternoon and have a sauna session so I can sweat out the toxins from the weekend. I follow that up with a good night’s sleep and I’m back on track!”

Kirsty Godso is sharing a killer workout with her followers – in her workout gear. In a new social media post the fitness trainer flaunts her amazing body in a two-piece exercise set during an intense workout session. “You and who?! Save a friend from a sleep in and get this workout in together!” she captioned the Instagram video. How does she approach diet, fitness, and self-care and what is the workout? Here is everything you need to know about her lifestyle habits and details on how to do the workout yourself.

1. Keto Eating

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Kirsty doesn’t like the word diet. “I talk about food as food and what we eat to fuel our bodies. To me, it's so much more important to be in communication with your body, paying attention to how what you're eating makes you feel. For me, that happens to be a high fat, ketogenic style of eating,” she told Well + Good. “The first time I started eating this way was seven years ago. I was 22 and working with a trainer who put me on a 21-day ketogenic eating plan. For the first four days, I felt so tired and grumpy. Cutting out fruit was really hard for me and I also had a pretty bad obsession with gummy candy. Giving that up was hard. But I stuck with it and a week into my newfound eating plan, I felt a huge shift in my body—I felt amazing. ‘Wow, I am never going back,’ I thought. And I haven't. I'm less strict now—I eat fruit sometimes—but most of the foods I cut out, like rice, I just never added back in because I realized that I not only didn't need them, but I felt so much better without 'em.”

2. Here Is What She Eats in a Day

Kirsty Godso/Instagram

Kirsty detailed her diet to Women’s Health.

Breakfast: “To keep me going in the morning, I make a protein shake at home before I fly out the door,” she said, revealing the recipe:

✱ Whey protein isolate

✱ Frozen blueberries

✱ Lucuma powder

✱ Collagen powder

✱ Bee pollen

✱ Ice

✱ Water

Lunch: “My lunch consists of vegetables and protein – either eggs, chicken or ground turkey. Preferably I’ll make my lunch, but if I can’t get home, I have some favourite spots around the city,” she added. Her go-to meal is:

✱ Rocket

✱Avocado

✱ Chicken

✱ Heirloom tomatoes

✱ Beetroot

✱ Chilli

Dinner: “I love to wind down at the end of the day by cooking my own dinner. I’m pretty routine with my eating and interchange between ground turkey, salmon or chicken for my protein, then pair it with an array of vegetables,” she continued, listing the veggies:

✱ Grilled broccoli

✱ Rocket and kale

✱ Avocado

✱ Asparagus

✱ Heirloom tomatoes

✱ Activated pumpkin seeds

✱ Butternut pumpkin if I feel like something a bit more filling

3. Strength Training and HIIT

“The classes I teach are primarily high intensity, but when it comes to training myself, I do a lot of strength training and conditioning with bursts of HIIT,” she told Well + Good about her approach to fitness. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

4. Restorative Exercise

“I also tend to my body with more restorative workouts, like Pilates and yoga. When you're training all day, it can actually feed into imbalances and you can set yourself back. It's super important to focus on alignment, too,” she added to Well + Good. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

5. Her New Workout

Here are the details about Kirsty’s new workout:

10x single bent leg hip thrust (each leg)

10x tricep extension with heel tap to crunch

10x single arm press with opp leg extension (each arm)

10x lateral lunge to clean (each leg)

“Recover 60 seconds,” she says, adding that you should “repeat for 3 rounds total.” After, do the curve treadmill (or regular treadmill) relay with your friend, “30 seconds fast paced run -> switch with your friend & you recover” for a total of 3 rounds, followed by 10 to 20 minutes on the StairMaster. “Please start with a dynamic warmup and activation,” she continued.