Bodybuilder Natalia Coelho in Two-Piece Workout Gear is "Strong and Stylish"

Natalia Coelho, a top-tier bodybuilder and fitness competitor in the IFBB and Ms. Olympia, is constantly sharing her journey with her followers. In a recent Instagram post, she encourages her audience to focus on flexibility, captioning a video of herself stretching with, “Breathe, stretch, and get centered.” Known for her discipline and dedication, Coelho emphasizes that success comes from hard work, consistency, and goal-setting. In another video, she’s seen powering through different exercises, reminding her followers that dreams need action to come true. Whether it's preparing meals in advance, incorporating foam rolling into her daily routine, or sticking to her strict leg workouts, Coelho takes a comprehensive approach to fitness. She’s also keen on learning, frequently tuning in to podcasts that enhance her knowledge about the body and fitness. Here’s a deeper look into the training and self-care habits that help Coelho excel on the bodybuilding stage.

1. She Stretches

As you can see from one of her Instagram post, Coelho makes sure to stretch. She also shared this video of herself stretching on Instagram. Coelho captioned it, “Did you stretch today??👇‼️ If you are seeing this post, use it as your reminder to stretch—> it’s time for you to get up and STRETCH!!! 🤍‼️ 👉Many times the aches and pains you may be having is related to a stiff body… take 5-10 minutes to stretch your body out. 👏You know you always feel a lot better afterwards, so make the time to move & stretch your body today, and everyday!! 💪”

2. She Uses A Foam Roller

A way that Coelho likes to stretch is using a foam roller. She shared this video on Instagram of herself using one. Coelho captioned the post, “How often do you guys stretch and work on your mobility?? 💯🏆 if you know me well, you know I don’t go anywhere without my foam roller. Stretching and doing my mobility exercises have been religiously part of daily routine for years 🔑”

3. She Works Her Legs

Coelho makes sure to work her entire body. And that means that she doesn’t skip leg day. Coelho shared some of her favorite lower body workouts in this Instagram post. In it, she is seen doing leg presses and squats. Coelho captioned the post, “#MsOlympia @ifbbpronataliacoelho 2⭕️24 💖 Are you guys Team Leg Press or Team Squat? What’s your fave leg day exercise? Tell me below!! ⬇️💪”

4. She Meal Plans

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Coelho shared some of her training secrets in an interview with Muscle and Fitness. “I always take my time and prepare my food in advance,” she revealed. “That’s the key to success right there. I used to create all different recipes with the foods that were in my diet plan, but not anymore. To be honest, I don’t really care about the taste of foods anymore, and just eat for fuel. I keep it simple and eat clean and plain foods.”

5. She Learns New Things

Coelho tells Muscle & Fitness that she likes to listen to podcasts that teach her ways to help her bodybuilding career. “Most of the podcasts I watch are educational or with the purpose of learning something that can make me a better athlete, bodybuilding ambassador, person, or human being. I love to understand how the human body works, from how our neurons interact with each other to how our gut neurotransmitters communicate and can control our feelings, thoughts, and emotions. All the bodybuilding podcasts that I watch religiously keep me up to date on everything that is happening in our industry.”

Natalia Abraham Coelho is a celebrated bodybuilder who competes in the IFBB and Ms. Olympia, consistently showcasing her dedication and hard work. Through her social media, Coelho provides a glimpse into her fitness journey, sharing workout routines, dietary habits, and motivational messages with her followers. Recently, she shared a playful mirror video, captioning it, “Answer me something!!! Do you find it awkward when you see someone wearing socks and slippers??? When I first moved to 🇺🇸 I thought it was super weird as this is not a thing in Brazil. But now, I caught myself doing that all the time and find it super normal. Curious to know if that’s ‘normal’ for y’all!! 🧦+ 🩴” Here’s how Natalia stays at the top of her game.

1. She Eats Veggies

Coehlo makes sure to eat healthy. One way she does so is by eating a lot of vegetables. Coehlo shared this video on Instagram of herself eating a piece of broccoli. She captioned the post, “Natural Medicine Conference 👩‍⚕️🧬’Take care of your temple, and it will take care of you’ . Who else here actually enjoys eating their veggies as much as I do?? 😍🧬🥦🫛🥒”

2. She Has Three Daily Goals

One of Coehlo’s wellness secrets is having goals. She shared them in the caption of this Instagram video. “Spine Decompression 💯 Building discipline and cultivating main character energy are critical to achieving our goals and living a fulfilling life. Here are my 3 non-negotiables that help me stay on track and cultivate the best version of myself: ☀️Morning routine - I start each day with a routine that sets the tone for the rest of the day. This includes visualization, journaling, and stretching. 📝 Daily planning - I plan out my day the night before and prioritize my tasks to make the most of my time and energy. 🫶Self-care - I make sure to take care of myself physically, mentally, and emotionally. This includes eating well, getting enough sleep, and practicing gratitude.”

3. She Wants To Inspire Others

Being a bodybuilder and Ms. Olympia, Coehlo has a large platform. She wants to use it to inspire others. She shared this video on Instagram of herself meeting fans at an event. Coehlo captioned the post, “Be the reason why someone feels included, welcomed, supported and valued🫶 had an amazing time meeting so many wonderful people and inspiring the new generation at the @mrolympiallc Expo💕”

4. She Does Crunches

Coehlo has amazing abs, and she makes sure to do a lot of ab workouts. One thing she likes to do is crunches. She shared this video on Instagram of herself doing laying crunches. Coehlo captioned it, “🫶Dreams are the spark, but it’s the fusion of our goals, discipline, and consistency that turns them into a blazing reality🫶”

5. She Lifts Weights

Coehlo likes to lift weights to keep herself in shape. She shared this photo of herself doing tricep curls on Instagram. Coehlo captioned the post, “You can’t teach intensity. Some are born with a special fire in their eyes. They’re all in, all the time. Every moment matters. Every detail matters. No second is wasted. Their attention pierces their soul. They act with unstoppable urgency, precision, and intention. It’s rare. It can’t be taught. BUT it can be spread- because it’s CONTAGIOUS!! ❤️‍🔥 Our passion for what we do has the power to inspire many others to live intensively. Go all all in for what you truly want in your life, my friends!”

Natalia Batholdi, a renowned fitness influencer, captures the essence of dynamic strength training through her captivating Instagram videos. Recently, she shared a calisthenics workout flow that showcases her prowess on the gymnastics bar, blending bodyweight exercises to create a seamless routine. Batholdi emphasizes the importance of bodyweight workouts for enhancing strength, endurance, coordination, and balance, demonstrating her routine with grace and power. Her post resonates with her commitment to pushing physical limits and embracing challenges head-on, reflecting her belief in the transformative power of perseverance and a focused mindset. Batholdi also integrates weight training into her regimen, enhancing her physical conditioning while inspiring her followers with her dedication and innovative approaches to fitness.

1. She Does Bodyweight Workouts

Batholdi loves to do bodyweight workouts to keep herself in shape. She talked about this in the caption of her Instagram video. “Combining various bodyweight exercises into a continuous sequence can be a fun and effective way to challenge yourself physically and mentally! It’s a great way to improve strength, endurance, coordination, and balance🤸🏼‍♂️”

2. She Works Hard

Batholdi makes sure to work hard when she hits the gym. She also talked about this in her Instagram video caption. “There’s something truly empowering about conquering a workout flow like this, especially when it’s something that might have seemed out of reach at first. It’s a reminder that with dedication, perseverance, and the right mindset, anything is possible💪🏻🔥”

3. She Does Chin Ups

Bartholdi shares a lot of aerial exercises on Instagram. One thing she likes to do is chin-ups. She shared this video of herself doing them with a barbell attached to her body. Bartholdi captioned it, “Raise the Bar Chin Ups🔥When you don't have a weight belt but need to do weighted chin ups; no problem, just do this instead💁🏼‍♀️This challenge was one of my first viral challenges, tag me in your stories if you give it a try🤩💪🏻”

4. She Uses Weights

Natalia Bartholdi/Instagram

As you can see from the previous Instagram video, Bartholdi likes to use weights when she works out. ACE Fitness states that using weights is good for both your body and your mind. “Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.”

5. She Loves Veggie Bowls

Bartholdi loves veggie bowls, and shared this recipe on Instagram. “Healthy Fall Veggie Bowl 🍁 (Vegan & Gluten-Free) + Home Workout 💪Combine cooking and working out during the busy weekdays! A hearty bowl filled with wholesome goodness! Enjoy a burst of fiber, protein, vitamins, and antioxidants to fuel your body🌱Recipe: 4 carrots. 2 beets. 2 sweet potatoes. 200g Chickpeas. 250g tofu. Salt, pepper and mix of dried herbs. 300g Brussels Sprouts. Vegetable oil for cooking. Maple syrup. Salt. Wash and peel the root vegetables. Chop them into bite-sized pieces and arrange them on a baking sheet. Add chickpeas and tofu. Season with salt and freshly ground black pepper. Add your favorite dried herbs. Drizzle with rapeseed oil and toss to coat evenly. Bake in the preheated oven at 200 degrees Celsius (400 degrees Fahrenheit) for approximately 40 minutes, or until the vegetables are tender and lightly browned. Check for doneness with a fork.”

Natalia Soltero, an IFBB champion and fitness expert, regularly shares her intense training sessions on Instagram. Recently, she posted a video from the gym, posing and encouraging her followers with the words, “If you are afraid of failing, you probably will fail.” Soltero’s workout routine focuses heavily on weightlifting, hamstring curls, RDLs, and back exercises, which help her maintain her impressive physique. Her disciplined approach to fitness serves as an inspiration to her followers, encouraging them to strive for balance and physical harmony.

1. She Lifts Weights

Since she’s a bodybuilder, Soltero naturally does a lot of exercises with weights. A lot of her workout videos on Instagram feature her lifting weights. Soltero shared this photo and video of herself using weights. She captioned the post, “Saturday workout.” ACE Fitness states that using weights to workout has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Works Her Hamstrings

Soltero makes sure to work her hamstrings. She shared this video on Instagram of herself doing hamstring curls. Soltero captioned the post, “Workout.” She also shared this video of herself doing one-leg hamstring curls. Soltero captioned that post, “Today Workout. There is nothing more beautiful than balance and physical harmony.. so let's go for it ! 👊🏼”

3. She Does RDLs

Soltero also likes to do RDLs to stay in shape. She shared this video on Instagram of herself doing them. Soltero captioned the post, “After twisting my back and falling a disc on my foot, I think it was a good day 😅💪🏼” ACE Fitness states that the exercise has a lot of health benefits. “The most important benefit of the RDL is that it teaches the proper movement and biomechanics of standing hip flexion and extension. This is the foundational movement for squatting, whether the movement is performed with a weight in the gym or while bending over to pick an object up from the floor.”

4. She Does Pulldowns

Soltero likes to do lateral pulldowns to stay in shape. She shared this photo of herself doing them on Instagram, captioning it, “Back day!” Piedmont states that lateral pulldowns have a lot of benefits. “The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

5. She Works Her Back

As you can see from the previous blurb, Soltero likes to do back exercises, like the lateral pulldowns. She shared this video on Instagram of herself doing a lot of different back exercises like dual pulley rows, single arm curls with a twist, and lateral pulldowns. Soltero captioned the post, “Part of my back routine from yesterday, I couldn’t record it all.. but little is better than nothing 🤪”