IFBB Pro Nathalia Melo in Two-Piece Workout Gear Says "I Train for Him"

Nathalia Melo is offering some fitness tips for mom in her workout gear. In a new social media post the IFBB pro shows off her amazing figure while on the elliptical machine, while sharing a “message to moms who struggle with fitness.” In the clip she explains that the mistake many moms make is attempting to utilize the strategies that worked for them before their lives got so busy. For example, “If I eat a bit too much I am going to do extra cardio,” she says. She recommends moms “finding a different strategy” more conducive to their current lifestyle. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Morning Workouts

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Rise and exercise is Nathalia’s strategy. “One thing I do everyday to keep some sense of normalcy is to train every morning as soon as I wake up. I ask my husband to keep the kids while I train, and that makes a good start of the day,” she told Better Bodies.

2. 20 Minute Workouts

Nathalia recommends slipping in short workouts when you can. “My best advice is to schedule the workout but not obsess over it, because with kids, life always happens… Even if you can just get 20 mins in, remember that it is still better than nothing,” she says, recommending the following routine:

4 Rounds

20 (Each Leg) Banded Kickback

20 Banded Dumbbell Squat

20 Banded Single Leg Scattered Deadlift

30 Secs Banded Side To Side Shuffle Jump

15 (Each Leg) Banded Alternating Forward Lunge

3. Being Her Own Superhero

“Growing up, I didn’t feel like anyone was going to come and ‘save me’...From being given the scraps from the adults’ plates to being told I was the second-best option by the very people I looked up to, I felt powerless and small. Working on my body gave me a sense of control when I had so little of it in other areas of my life. Nobody in my family believed that spending money on a gym was “worth it,” so at 14, I decided to take matters into my own hands. I saved up my allowance for six weeks just to pay for one month of gym membership.- and did so repeatedly for months. This meant I could only go to the gym every other month, but I made it work. I wanted to be in sports, too, but that cost money—something that wasn’t prioritized in my house. Sports were the first to go whenever things got financially tough. So, I looked for options that were free and joined a nearby club. I ended up swimming for over a decade—not because I loved it, but because it was my only opportunity to be involved in sports as a child and teenager. I’m not sharing these stories for pity or praise. I’m sharing them to show you that: The unkind things others do to you don’t define you—they define them. Use these experiences as lessons to rise above. You can be the first in your family to do something great. Their path doesn’t have to define yours. If you want something badly enough, you’ll find a way. Finally, STOP waiting for someone to come and save you when you have the chance every day to save yourself! Become your own damn superhero!🦸🏻‍♀️🦸🏻‍♀️🦸🏻‍♀️,” she wrote in a post.

4. Controlling What She Can

“PCOS, ADHD, 2 kids in 14 months, a transatlantic move w/ 2 small kids, 40yo, likely perimenopausal, no family help nearby, working full-time, Immigrant, daughter of a single mom, SA as a child…These are all things that I could use to define me. Or to justify as to why I can’t accomplish ‘x, y or z’. But, the truth is that the moment I use things outside my control to justify a lack of progress or results, I am removing my agency. I can’t control my health conditions, I can’t control what happened to me as a child, and I can’t control aging,” she wrote in another post. “I find it so disempowering and quite sad to use uncontrollable variables as a reason to not work towards something. Focusing on the things we CAN control: activity, the food we eat, what content we consume, how much water we drink… is an empowering experience, it gives us agency over the outcome. Life is made of choices, and focusing on the variables we can’t control is to be making a daily choice to be a victim. Everyone has challenges (some more than others), so let’s make the daily choice to focus on what we can control and let go of what we can’t!”

5. What She Eats in a Day

Nathalie detailed her diet to Muscle & Fitness.

Meal 1 : 5 Egg whites, 1 cup oats, 1 ½ cup Berries

Meal 2: 5 oz Salmon, 1 cup Steamed broccoli, 4 oz Sweet potato, 1 Apple

Meal 3: 5 oz Chicken breast, 1 cup Steamed vegetables, 1 Wholewheat tortilla wrap ( up to 15g of carbs per wrap), 1 Banana

Meal 4: 1 Nonfat plain Greek yogurt, 1.5 oz Raw almonds (roughly a handful)

Francielle Mattos, a successful bodybuilder, frequently shares her favorite workout routines on Instagram, inspiring her followers with her dedication and hard work. In a recent set of gym photos and videos, Mattos is seen posing in workout gear, performing sit-ups, hip thrusts, and using the leg extension machine. Her caption, "This is wellness," reflects her commitment to maintaining a balanced and strong body. Here’s a deeper look into how Mattos stays in peak shape.

1. She Works With A Trainer

Mattos works with a trainer to help herself stay fit. She talked about her trainer in the caption of this Instagram post. “Closing the week with training 🔥 ♥️ 💪🏼This week has yielded … At the commands of my trainer @carlosaugustogaron that today I possessed 😂😂😂Must be @growthsupplements HAZE's pre workout, I'm sure he's taking it…”

2. She Does Leg Extensions

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Mattos is seen doing hamstring curls in her recent post, and the previous blurb’s post. Asphalt Green states that this exercise has a lot of benefits. “These machines provide isolation exercises for your legs. This type of exercise works only one muscle or group of muscles, which means you can build up that part of your body quickly. If you want your thigh muscles to really stand out in those shorts you just bought, the leg extension machine is for you! Leg extensions using this exercise machine work your thighs. In fact, that’s basically the only thing that they work. That’s great if you want to build strength and mass quickly.”

3. She Strength Trains

Being a bodybuilder, Mattos has to do a lot of strength training. She shares a lot of posts on Instagram of herself using weights, including the two previous posts. The Mayo Clinic reports that strength training is extremely beneficial. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

4. She Works Hard

Mattos makes sure to work hard when she hits the gym. She talked about this in the caption of this Instagram post. “There is only one person who can limit his own growth. By yourself. You are the only person who can revolutionize your own life. You're the only person who can hurt yourself. It is within your heart that you will find the energy required to transform your life. Atleta @growthsupplements. What was that training 😅 😂 @carlosaugustogaron I had a bad time from start to finish, thanks friend 🤜🏻🤛🏻 Garon will leave the full workout in the comments ☝🏻”

5. She Does Hip Thrusts

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Mattos is seen doing hip thrusts in her recent Instagram post, and the previous blurb’s Instagram video. Gymless states that the exercise is very beneficial. “Hip thrusts are plastered on nearly every fitness influencer’s page nowadays. Fortunately, they are a dynamic and effective exercise that has soared in popularity among fitness enthusiasts and athletes…It’s a great compound movement that targets the gluteal muscles (‘glutes’), and it’s crucial for improving lower body strength, power, and juicy lower-body aesthetics.”

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.”