As a former IFBB Bikini competitor, Olympia champion and mom of two small children younger than 3, Nathalia Melo has experienced all the extremes in fitness, from spending three or more hours in the gym to not even having 30 minutes to exercise. The NFPT-certified trainer developed a forum — the Mother Strong League — to help moms feel strong and confident and find a happy balance through fitness, nutrition and family life. Melo is also a prenatal and postnatal certified trainer, and she lives in Texas with her husband and kids.
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What It Means to Be a Strong Woman
Nathalia’s Favorite Supplements
Dymatize ISO100 (chocolate peanut butter). She takes this at any time. “Shakes are great when time is limited and I can’t get in a proper meal, or when I feel like I am falling short on my protein intake for the day,” she says.
Dymatize AmpliFire. “When I have a special event, I start taking AmpliFire a few weeks out to give me an extra push,” she says. “I’ve noticed it makes me feel a bit less hungry, too.”
Nathalia’s Shoulder Workout
Nathalia’s Nuts About You Protein Balls Recipe
2 Scoops ISO 100 Vanilla
2 cups old fashioned oats
1 cup peanut butter or almond butter
1/2 cup honey
2 tbsp dark chocolate chips
Mix all the ingredients in a bowl. At first it might look a bit too thick, but just keep mixing it. You can use your hands to mix it all up, if it is easier for you.
When all the ingredients are combined, roll them into little balls with your hands (it might get a bit messy), place the balls in a container and in the fridge for a few hours.
Nathalia’s Summer-Ready Tips
Nathalia’s Workout Playlist
“I love my workout playlist, because each one of these songs are from a different stage of my life and somehow they bring me back there! To a place where I was either struggling and managed to overcome whatever the struggle was, or they are from a period of my life of extreme happiness and motivation…. And, remembering where I have been and seeing where I am now is definitely my daily motivation.”
Nathalia’s Relaxation Playlist
I have to be honest here… I am not a person who ‘’relaxes’’ a lot! My idea of relaxation is going to the gym and killing my workout or doing an hour long spinning class. However, sometimes when I am in my car and the kids are screaming in the backseat, I have to do something to not lose my mind and stay… relaxed. (as relaxed as I can be given the circumstances. Ahaha) So, that’s when this playlist comes in handy.
Nathalia’s Tips for Busy Moms
Healthy Snacks for Busy Families
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