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Published by Nathalia Melo
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition and life? That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast. Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF. After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home. This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor and a whole lotta of truth.
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Send Nathalia a Text Message! You are not lazy. You are not undisciplined. And you do not have a motivation problem. I say this to accomplished women every single day, and most of them do not believe me at first. Here is what I know after coaching thousands of busy working moms: if you keep falling off a plan you have tried to follow again and again, the plan is the problem, not you. In this episode I get into: Why the "perfect workout split" is a fallacy that keeps you stuck How social media has you optimizing a strategy that was never built for your life The in-person trainer story that proves more structure is not the fix Why a lack of motivation is a symptom, not a flaw The "more is better" trap that high achievers fall into hardest Why fitness has no finish line the way a launch or a degree does What a study of 53 women aged 40 to 62 revealed about staying consistent How to build a plan around the life you actually have right now If you have ever thought "if I cannot do the full two hours, what is the point," this one is for you. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! I had a season where I kept asking myself one question: am I doing this from ego, or from love? People were messaging me that I was too harsh. Too much. So I sat with it. And in the same week I was questioning myself, two women inside the Powerhouse Academy messaged me to say the exact thing I needed to hear. I pushed them hard, they thanked me for it, and they're both killing it now. That's what gave me the guts to record this one. Seven truths most coaches are too scared to say out loud because they're afraid of looking like an asshole. I'm not. In this episode: Why "my kids won't eat that" is a shield, not a reason The supplement and peptide lie that keeps you distracted from the real work Why committing to three days a week beats crashing out on six The marathon smokescreen women hide behind when they're ashamed of aesthetic goals The muscle-gain math that proves your seven pounds isn't all muscle How "I can't because of my husband" hands away your power Why undoing decades of fuckery in a few months is delulu, and how to pick a coach who won't sell you the quick fix If it hurts your feelings and moves you to action, we did our job. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! A woman told me she wasn't focusing on her fitness right now because she had to fix her hormones first. I couldn't let that one go. We're teaching a whole generation of high-achieving women to slap a clinical label on everything. Deregulation. Inflammation. Cortisol. Gut dysbiosis. It feels like progress, but naming it and fixing it are not the same thing, and every new label pulls you further from the boring work that actually works. In this one I get into: Why "I need to fix my hormones first" keeps you stuck The 12-year-old-with-her-period analogy that reframes all of perimenopause Why your symptoms are multifactorial, not one problem you solve in order The member who blamed her "deregulated nervous system" when she just hadn't rested The naturopath who ran endless tests and prescribed tapioca starch The one question to ask before your next supplement or panel You are not broken. You have far more control than social media wants you to believe. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! You have probably asked yourself the exact question I hear from women every single week. Is my goal even realistic? I recorded this episode because that one question is keeping so many of you stuck with either no goal at all or a goal so small it barely moves you. Here is the truth I unpack: it is almost never the goal that is unrealistic. It is the strategy you are using and the timeline you are giving yourself. I walk through a conversation with a former competitor who told me she just wanted to feel good, my own story of thinking I could never get back in shape after my kids, and the data that blows up the idea that your age is the reason you are stuck. In this episode I get into: Why "I just want to feel good" is a vibe, not a goal The England analogy that changes how you look at every goal you set The real reason people gain weight as they age (it is not what you were told) What you can control versus what you cannot, and why obsessing over the wrong things keeps you stuck How I stay within 5 pounds of my Olympia weight at 42 Why the person you become in the process is the thing that lets you keep the result Stop questioning the goal. Start questioning the plan and the timeline. If you want help figuring out what is actually realistic for your life, book a call with me in the show notes. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! A professional dancer brought her two-year-old to her own presentation because the toddler threw a tantrum and she could not say no. People celebrated it on social media and I could not stop thinking about how many women are living that same pattern every single day - just in quieter, less visible ways. In this Unfiltered and Unscripted episode Coach Jen and I are talking about boundaries. Not the patriarchy-blame version and not the just say no version. The real conversation about why women are burned out, resentful, and exhausted - and what boundaries actually have to do with it. In this episode, we cover: why the lack of boundaries starts as early as preschool for girls and what that conditioning costs us why people pleasing is a confidence problem first and a boundaries problem second what resentment inside a family actually looks like and why most women refuse to name it why setting boundaries is not choosing work over your kids - it is choosing sanity for everyone how boundaries act as a filter for the people in your life who only benefited from your lack of them practical scripts for the sister who asks you to babysit for the fourth weekend in a row, the midwork mom moment, the spouse conversation, and the apology habit why a problem deferred is a problem amplified what age kids actually start understanding boundaries - and why it is younger than you think Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! She was a former fitness competitor, a dental hygienist, a mom of two athletes, and she kept telling herself it was not that bad. It was not like she was obese. She still worked out. She still ate healthy. It was just seven pounds. Kristin joined the Powerhouse Academy six months ago. She just got back from a vacation where she threw on a swimsuit without thinking about it for the first time in years. Her husband started working out and she is about to travel alone to a retreat, something she would never have done before. This is her story. In this episode, we cover: why seven pounds had her avoiding photos, date nights, and her own reflection how the it's not that bad mindset was quietly shrinking her life what a previous online coach did wrong and why she still takes ownership of it why she almost had buyer's remorse the day she got her first meal plan how the simplicity of the program was the thing that shocked her most what changed in her marriage when she started showing up differently why she says this will be people's last program - and what she means by that what she would tell any woman who is sitting on the fence right now Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! We just got back from New York for the Brazil vs Norway FIFA World Cup round of 16 on the 4th of July weekend doing 25,000 steps in diabolical Manhattan heat. And all I could think about walking through the city was the women I saw dressed head to toe in long sleeves and pants in that heat and how many of the women I speak with every single day are doing exactly the same thing for exactly the same reason. This episode is about the kind of freedom nobody talks about on the 4th of July. In this episode, we cover: the difference between financial freedom and the freedom to actually live your life why you can afford the vacation but still not be present when you get there the woman who said no to investing in herself but justified an eight thousand dollar bag why toxic positivity and telling women to just wear the swimsuit is emotional gaslighting what a family member's health limitations taught me about taking physical freedom for granted why putting your kids and family first when you have not taken care of yourself is counterproductive the question to ask yourself that has nothing to do with money why coffins do not have drawers and what that has to do with your fitness Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! Have you ever caught yourself saying any of these? It's not that bad. I'm probably the fittest of my friends. I look good for my age. I don't mean to be vain. If you have, this episode is about what those words actually mean - and what they are slowly costing you. In this episode, I break down why it's not that bad is where extraordinary women go to live a mediocre existence, and why the most dangerous part is that it happens so slowly nobody ever notices. In this episode, we cover: what shifting baseline syndrome is and why it explains exactly how standards slip why the fish population can crash by 90% and nobody panics - and what that has to do with your fitness the broken window theory and what one unrepaired standard does to everything around it why the average American gains 1.1 to 2.2 pounds per year and how that adds up to a 38% higher cancer risk the story of Laurel - who said it's not that bad and is now playing tag with her kids for 30 minutes straight without knee pain why Cornell research shows over half of all regret in life is regret of inaction why wanting to look hot is not vanity - it is the entry point to the life you actually want what a 66-year-old member said about wishing she had started ten years earlier You did not come into this world to settle. This episode is the reminder you did not know you needed. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! She had tried a trainer for two to three years, Weight Watchers, tracking apps, and six week challenges. Every single time she made progress and fell right back. When she reached out she was already considering medication - not because she wanted a quick fix but because she genuinely could not see another option left. Walking into the program her biggest fear was not that it would fail. It was that she would. Loretta is a surgical podiatrist and mom of two from Brooklyn who is three months into the Powerhouse Academy and giving interviews about how her life has changed. This is her story. In this episode, we cover: why she was considering GLP-1 and what made her look for a different path first how a busy surgical day made staying consistent feel impossible and what changed that why she had always thought she needed at least an hour to work out and what she thinks now how the mindset and behavior piece was the missing ingredient from every other program she tried why her biggest fear was not the program failing but herself failing again what a Friday night workout date with her husband looks like now why she says you have to whole ass it not half ass it what she would tell any busy woman who has tried everything and still believes she is the problem Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! Part two of our member Q&A is here - and this round gets into the stuff nobody wants to admit out loud. Coach Jen and I tackle three more real questions from inside the Powerhouse Academy community, covering everything from social media overwhelm to the family member who cannot resist a comment about your shorts. In this episode, we cover: whether social media makes fitness more motivating or more overwhelming how to spot fitness misinformation using the same instincts you would use for any other industry the three questions Nathalia asks herself before believing anything she sees online why nutrition is harder than workouts for almost everyone, including two coaches with nearly six decades of combined experience the real problem with using exercise as your only form of therapy how to respond when a close family member mocks your lifestyle change without losing your mind the story of what Nathalia said to her own mother less than a year ago that you will not forget Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! She looked at another member's plan, decided she already knew what to do, and walked away. She had been stuck for five years. In this episode I am breaking down the real reason so many women keep collecting information, trying new plans, and ending up exactly where they started and why knowing what to do might actually be the very thing keeping you stuck. In this episode, we cover: why the fitness industry profits from making you think you are always one tip or hack away from a breakthrough the data that shows internet access nearly doubled obesity rates between 1990 and 2021 why GLP-1 medications reverse almost entirely within 18 months of stopping and what that tells us why 63% of gym members quit within the first six months what complexity bias is and why your brain gravitates toward complicated plans the difference between someone who is learning and someone who is avoiding why if you knew what to do you would have already done it what the women who actually transform their bodies have in common and it is not better information Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! She was running triathlons and half marathons, working in healthcare, and still gaining weight every year. Her doctor told her it was just her age. She said no, trusted her gut, and found a different path. Sabrina is a registered nurse and clinic supervisor who has been with the Powerhouse Academy for a year. Six months into the program her house caught fire. She almost stopped. She did not and she says having the structure is what held her together through one of the hardest seasons of her life. In this episode, we cover: why being active and working in healthcare still was not enough to get results what a doctor told her about her weight at 45 and why she refused to accept it the moment her ski pants popped and she knew something had to change how she went from not knowing what a macro was to understanding exactly how her body works how she kept training through a house fire six months into the program why she stopped needing external validation at work after a year of investing in herself how she went from giving seated presentations to walking into a room with full confidence the golf pants story that says everything about how far she has come Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! The perfect time to start is not coming. The kids will always be off school. Work will always get busy. There will always be a trip, a holiday, a reason to wait. In this episode I am breaking down the three things I would stop doing immediately if I wanted to feel confident and comfortable in a bikini this summer - because summer is a lot closer than you think and the cycle of waiting has to stop somewhere. In this episode, we cover: why waiting for the perfect time is a cycle that repeats itself every single month of the year how the entire calendar becomes an excuse if you let it why doing more is almost never the answer and what actually is why crash diets before vacation make you feel worse once you get there why minimizing your goal and saying it is not that bad is a delay tactic not humility the real cost of waiting - summers spent hiding, photos deleted, trips not booked what two Powerhouse Academy members said when they finally stopped hiding why you are allowed to want to feel good in your body and enjoy your life fully Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! Our members sent in their questions and we answered all of them - no filter, no polish, just the honest version. In this Unfiltered and Unscripted Q&A episode, Coach Jen and I tackle four real questions from inside the Powerhouse Academy community covering everything from what we love and hate about coaching to why your kids are watching everything you do whether you realize it or not. In this episode, we cover: what our favorite and least favorite parts of coaching actually are why seeing women stay stuck when they have so much potential makes me want to shake someone how to handle a spouse who loves spontaneous plans when you are trying to stay consistent why you are not as special as you think and why that is actually great news how to talk to your kids about body image and food - and why what you do matters more than what you say why women throw money at private school and travel sports but cannot justify spending on themselves what patterns coaches should be talking about more honestly Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! Jen has tried everything - Weight Watchers, macros, keto, Atkins, every fitness app on the market - for years without anything lasting. She came back from a dream vacation in Greece with almost no photos because she did not feel good enough to be in them, and that was the moment she knew something had to change. In this episode she shares how she lost 25 lbs, booked her first ever solo cruise, started dating again with a clarity she had never had before, and hit her work goals - all after finally addressing the root of what was keeping her stuck. In this episode, we cover: why knowing what to do was never the problem what made her realize the issue went deeper than nutrition and fitness why the thought provoking questions in our first call changed everything what losing 25 lbs actually changed in her life beyond the scale how her confidence at work translated into a better year-end bonus why she booked a solo cruise and why two strangers called her an inspiration what she would tell anyone who has tried everything and still feels stuck why who pays pays attention This is not a story about a diet working. It is a story about what happens when you finally stop treating the symptom and start addressing what actually brought you there. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! Someone paid $150,000 for Picasso's paint palette. Someone paid $6 million for Kurt Cobain's guitar. Neither of them became the artist. Sound familiar? In this episode I am breaking down why the fitness industry profits from making you feel like the right product is standing between you and your goal - and why that belief is costing you results. In this episode, we cover: why buying fitness products creates a feeling of progress without creating any what Tangibility Bias is and how the wellness industry exploits it why Peloton grew 113% during the pandemic and people still gained weight why a physical product is actually a riskier investment than coaching why no gadget or supplement can make you consistent how a member built her best physique ever with two dumbbells and resistance bands what actually closes the gap between knowing what to do and doing it the one question to ask yourself before you spend another dollar on anything The fitness industry is selling you the dopamine hit of the purchase. Not the result. This episode is the honest conversation that comes after that realization. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! She had done a competition. She knew what to do. She traveled constantly for work, was raising a son on her own, and every time she hit a goal she watched it fall apart within weeks. Jen is a 38-year-old single mom in marketing who travels two to three times a month. This episode is the story of what finally changed - including the week her relationship ended the same week she started the program and why she says joining it is what held her together. In this episode, we cover: why knowing what to do was never actually the problem how travel was the roadblock that every other program ignored what finally made her commit after following me for two years why she almost backed out the week her life fell apart how the program held her together through one of the hardest seasons of her life how people started telling her she was glowing without her doing anything different why she started wearing shorts to the gym again for the first time in two years what she would tell anyone who thinks there is never a right time There is no right time. There never was and Jen's story is the best proof of that. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! If you have ever hit your goal and then watched it fall apart - this episode explains exactly why and what to actually do about it. In this episode I am sharing three opinions on health, fitness, and nutrition that come from nearly two decades of working with high-performing women. These are not hot takes for attention. They are patterns I see every single day that the fitness industry is either getting wrong or making unnecessarily complicated. In this episode, we cover: why maintenance is not the finish line - it is the actual journey why the hard part is not getting to the goal but staying there what the lottery winner statistic reveals about why results never last why intuitive eating does not work if you have never built nutritional awareness first why HRT and GLP-1 will not fix an inability to build consistent habits why telling yourself you know what to do but just need to be consistent is actually the problem what it actually takes to walk into your closet and grab whatever you want without thinking about it The fitness industry wants to sell you shortcuts, deadlines, and before and afters. This episode is the honest conversation that comes after all of that. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! She was working out five days a week, lifting heavy, eating home cooked meals. Doing everything she had always done. And gaining weight anyway. Heather is 52, in perimenopause, the first female captain at her police department, and a Powerhouse Academy member. After gaining 15 pounds that would not budge no matter what she tried, she was starting to accept that this was just what her body looked like now. This episode is the story of what changed. In this episode, we cover: why everything she had always done suddenly stopped working how perimenopause weight gain was quietly affecting her confidence at work and at home what made her finally reach out after a year of trying on her own why she was skeptical and what changed her mind how she lost 15 pounds and maintained through 10 days of travel the mindset shift that stopped her from spiraling when the scale went up what her husband said at her son's baseball game that stopped everyone in their tracks why she just signed up for another six months If you are over 50 and feel like your body has stopped responding the way it used to, this one is for you. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
Send Nathalia a Text Message! If you have ever felt like you were too much, too complicated, or not worth the effort - this episode is for you. Coach Jen and I break down the pattern we see over and over with the women we work with: guilt that makes women act like they are a burden in their own relationships, stop investing in themselves, and slowly disappear from their own lives. In this episode, we cover: why women start acting like they owe their partner for loving them how guilt quietly kills self-care, confidence, and attraction what your children actually observe when you operate from guilt the difference between being a partner and feeling like you are in debt to someone why survival mode is not a partnership and what a real one looks like how resentment builds when women stop taking care of themselves what communication in a real partnership actually has to look like why taking care of yourself is the foundation for everything else I bring my own perspective as the child who grew up watching this pattern play out. Jen brings the perspective of the single mom, the step parent, and the licensed therapist. This conversation covers every angle. Connect with Nathalia Apply for the Powerhouse Academy Get my favorite pre-workout HERE Instagram LinkedIn Facebook Website
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Observed September 18, 2026. Cached outside the daily freshness window; the positions keep the date they were taken on.
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