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.”
