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Transform Your Body and Mind with Personalised Nutrition Coaching Remote 1:1 Coaching with Natalie – Flexible and Effective Support for Your Health Journey Are you ready to unlock your full potential and achieve your health and fitness goals? My online nutrition coaching program  is designed for individuals who are serious about improving their health, transforming their bodies, or excelling in their sport. Whether you’re starting from scratch or looking to level up, I’ll be there every step of the way to guide and support you. What You’ll Receive: Personalised Nutrition Plans • Custom-tailored to your unique goals, lifestyle, and dietary needs. • Flexible meal planning guidance that adapts to your schedule and preferences. Ongoing Support and Accountability • Weekly Check-ins: Regular updates via Google Docs to review progress and discuss lifestyle changes. • Monthly Progress Reviews: Includes photo updates, measurements, and personalised plan adjustments to ensure you’re always on track. • 1:1 Email Support: Direct access to expert advice, encouragement, and troubleshooting. Exclusive Tools and Resources • Comprehensive Macro Guide to simplify meal planning and tracking. • Additional resources, including recipes, meal ideas, and lifestyle tips to support your journey. Addressing Your Concerns and Empowering Your Journey “Will I stick to this?” Consistency can feel daunting, but success comes one step at a time. Many of my clients started with the same fear but found success through our tailored plans and ongoing support. “What if this doesn’t work for me?” No two journeys are the same, and that’s why I create a completely personalised plan based on your unique needs and lifestyle.  With regular check-ins and adjustments, we ensure steady progress that works for you . “I don’t know where to start.” Starting can feel overwhelming, but it doesn’t have to be complicated. I provide beginner-friendly tools and actionable steps to help you take control of your nutrition confidently. From your first week, you’ll know exactly what to do. “I’ve failed at this before.” Setbacks are normal—and they don’t define your future success. Together, we’ll focus on progress over perfection and learn from each challenge to move forward stronger. “Is it worth the cost?” Investing in your health is one of the best decisions you can make. My clients often share how improved energy, confidence, and clarity have impacted not only their physical health but their entire lifestyle. £110 per month (subscription-based) • No setup fees • Option to arrange a Zoom coaching call upon purchase • Flexible guidance tailored to your needs and preferences Results are based on your adherence to the plan and feedback provided. You’ll receive all the tools and information needed to fit your nutrition goals seamlessly into your life. Ready to take the next step? Contact me directly at nataliehannafitnes@outlook.com to start your transformation today!

NASM Certified (National Academy Of Sports Medicine) Golf Fitness Specialist. Looking to improve your game? Not sure how to structure your workouts? Optimal workouts for golfers of any level. Help prevent injury, gain strength and power. Warm up drills before tee off or practice. Online coaching available programming and assessments 1-1 session

Ok now I’m not saying it’s that simple or any kind of remedy. But personally from my own experience, without always realising. Just setting foot in the gym and being around other people can be a massive benefit. Also the endorphins from training are a great boost, working on bettering yourself. Having goals, pushing yourself. Making new friends. Having support are all great when you have a stressful life. An escape. Personally im a little cranky if I don’t get my fix. Even just a quick workout can make the world of difference. As they say no workout is a bad workout. Just turn Up. Having a focus outside of life. Busy mum, wife, husband, teacher, whatever your day to day. Learn new things keep the mind busy. And feel great! #stress #fitness #workout #mentalhealth #wellbeing #exercise

Who are you...? Where are you going? Where did you come from? What are these questions? Are you an athlete? Just trying to improve your fitness? Move better? Quality of life? Busy mum/dad/wife/husband? Enjoy the gym and training. Where are you going..? (What are you trying to achieve?) Strength? Performance? Feel good and look good? Or impress your friends? Social media? Pressure from others? (Your approach to your goals determines what your trying to achieve) Training should be fun yet at the same time you have to apply discipline, structure and commitment. But it’s doesn’t have to be complex and insane. Where did you come from? examples.. Someone that was really into sport and fitness all your life? Really not into any fitness? Overweight in your past? Injuries? Did you overcome adversity? Someone that had a small frame? Big structure but never very athletic? We all have different backgrounds, which makes us unique. Now we can have common goals but many of us have different starting points. We may not reach the line at the same time. example... Who am I? Business owner/Trainer/Coach/mum/former athlete. Now I say former as currently not at my peak fitness/not committed to the training required/life etc my goals have no been focused on myself as an athlete. I still lift and enjoy training. Not to say i dont want to change this. I always seek that athlete in me. I actually loved sport and fitness but always small framed/ yet also times in my life when I carried more weight/Also a low body weight. I may never have the structure For certain sports and lifting. Doesn’t mean I do not have goals in these areas. May take me longer. I may have to put in more work in areas I’m weaker at. Even myself, I have been in top physical fitness, I also have been burnt out and injured. I have had starting points all over again. Al I can do is one step at a time. Move more everyday, few times a week, work weakness, but be kind to myself. It doesn’t happen over night Unfortunately. But what am I trying to achieve? Where am i going? currently my focus is too prioritise myself, running a full time business in a gym and my focus is training my clients. for me training keeps me sane, but can not have my full focus. Most days I’m short on time and energy, my workouts now maybe only 30 minutes at 5-6am before my working day. But even that much right now is important. It is hard not too focus on who i was.. At peak comp training (strongwomen) 6-9x week. Not to say i need to go back to that level, may not even be neccessary for that many sessions, some being recovery/conditioning, which i tend to stick on the end of most main sessions now. or may even be my training session. I try to have a step by step approach with most clients especially when they are new to training and fitness. Have hectic lives. Low confidence. Big picture is don’t chase others. Chase your goals, your progress. Start steady. Aim to workout more than you rest ideally 4x a week making 2-3 sessions strength based. A combination on strength and conditioning works well for most with busy schedules. For example I have an older gentleman that is a postman walks all day every day. I have him on a 2x a week upper/lower body split. It’s works best around his work and family life. He came to me with some problems with back and knees. Getting up from a chair. I designed his programming around his needs. Now as he progresses he can go from there and change up with me his movements and even increase the days. My point is always be in a place you can add more. Not take away. Something you can build on. Stick to. Most want everything now. Fast quick results. From my own personal experience and my clients, this usually results in a rapid decline also. be kind to yourself. With my help to keep you on track and in check. I’m here to help and support. Just remember step one is turn up! Put in work. Recover. Repeat . Start with 2-3 sessions if it’s 2 then the next week 3 then maybe 4. Or maybe it can only be 2 a week. Let’s make them count. Cover what we need if that’s strength and move better. Then great. Maybe you can be active in everyday life. Take the kids to the park and join in, go swim, take a walk. Maybe your very physical in your job and you need more fitness, then let’s work on that. Do not try to be everything at once. The saying keep the body guessing has a lot of truth in it but also keeping it progressing in one piece is also important. Your not usain bolt, don’t try to be. Athletes have a team around them providing them structure, recovery and optimal training environments. Is your sleep In check? Nutrition? Massage and self care? What prompted this post was seeing people jump onto the latest crazy workout that they are not ready for... even people with lifting/training experience. Especially athletes like myself who are not in the current position to be putting themselves through anything intense... its ok to rebuild.. You can ask yourself.. Who are you...? Where are you going? Where did you come from? use this to evaluate where you currently are right now! I hope this helps anyone from any level/starting point in fitness/sport. after about 30 years of competing in some form of sport/fitness.. and 15 years in the fitness industry its easy to get lost/confused/complacent. Let me point you in the right direction #fitness #sport #gym #pt #coach

Re-evaluate your why? And your hard! My experience in the last 18 years of fitness and helping others. Including myself. Brought me to write a few things when I started to reevaluate myself. I want to help others do the same. Your why.. Why are you trying to improve your quality of life… That maybe your fitness/health/aesthetics. Is for yourself or others..? Now if it’s for yourself. . When you miss a gym session.. don’t stick to your food plan (which ever it maybe, calories, macros etc) tracking.. Remember your why!! It’s for you! Not me.. not anyone else. Yes for your family etc is a why, as you want to be your best self, living a long heathly life But the only way someone can be truly happy with their choices.. is for themselves. Even myself, I get caught up in life. Making myself a priority. When I decided back at the start of June after a family holiday that I was going to get back to me! I had to make myself a priority. Sometimes it’s easier to escape by focusing on others. I started working out when I could have done something else, found a reason why I didn’t have time to fit in my workout. Most the time it was an excuse. Making yourself a priority is hard! What’s hard to you. Not being comfortable in your own skin, or that workout you didn’t want to do..didn’t have time to do. Now the saying there is no such thing as a bad workout.. you just have to show up is relevant more times than it is not! My hard.. isn’t the run I would push myself to do. It would be the fact I that I didn’t do it! I had to change my own why and hard in order to be achieving my goals. I was getting to the point I hated wearing anything but gym clothes. Social events filled me with dread.. nothing looked good. I couldn’t wear nice clothes. To me! Not anyone else someone could say I looked good but I didn’t feel it. Workouts felt harder. Day to day energy was low. I was exhausted. My hard is I’m now exhausted but satisfied on why I’m exhausted because I’m working hard. Now this isn’t forever. My body will adjust. Over time it won’t be so much effort it becomes habit. I focus on trying to prioritise recover. Food and sleep. Now people that know me know that my schedule is pretty tough for me to make those changes. T are they worth it to me? Yes! Be happy with your choices. If you want that pizza and wine. Late night. Which may mean a missed gym session and low energy. Then you have to be happy with that choice. If you choose eating out getting a new outfit and getting your hair done. Over spending that time and money on working on yourself then great! That’s your choice. My point being is I often here from clients they don’t want to let me down. Which in fact they are letting themselves down. If I have to miss a gym session to be with family and enjoy a meal out. I will guilt free as I know I’ll work twice as hard the next day. You can’t undo it. but you can have the memories with your family and still work towards your goals it just takes longer! If you want your goals quicker you have to have the discipline.! You get up an hour extra early before anyones awake. You go workout. You have your high protein breakfast. Then you go enjoy a day with family and allow for those fun foods to fit in your day guilt free Or you load up with a healthy meal and have your cake but go for a late night workout after. Mistakes are made when you are all or nothing. I may tell a client to just hit calories for the day instead of all targets. Plan extra steps that day or week. Everything is goal dependant. Nothing gets easier, you just get better, then maker it hard again. A lot of the reasons of your why and your hard, is why people set up to fail. I hate to say it. But if you are only wanting to get in shape because you think you should, or for anyone else it won’t work. The workout or the nutrition you was set isn’t the problem (most the time if you have a good coach) it’s if you do it for any other reason than yourself. And know it takes times. You may fall before you win. And it’s an on going journey. Diets work if you stick to them. Diets that are to strict work but then you don’t stick to them. Same as training. Unfortunately I always say sex sells. If it sounds sexy! Ie 6 week beach bod. Vs what I would say is 6 weeks to get you on track to Laing good habits but still always working on everything. I find weeks 1-4 usually pretty good. 4–8 toughter 8-12 best results. 12 onwards the hardest. I can not want something for you. I’m the same way I can not do it for you. You have to put in work with tools I give you. I give you keys to the car you drive it! People fall off track simply because they don’t understand the work ahead. Most of the time people are unhappy with choices they have made over a long period of time. For me over 3 years my decline happened. Now 13 weeks in is the hardest part to be ‘motivated’ but I have the habits in place to keep me going. One day off track means an extra day to be on track. I’m a mum, A nana. A PT and so much more. But until I added myself as a person to that list and my happiness. What does happiness look like to you? Jumping for diet, to exercise, to over indulging. All the time. Break that cycle. It takes work. It’s hard! If your why is strong enough make it happen I will say to potential clients you have to want it enough then out your trust in me long term. Not a week not a month. Work is never done. But the load will get lighter. Habits will form. Balance will happen. There is no time frame. It’s a commitment to yourself. Some things will have to go on the back burner. Not forever but for now. If cutting back on drinking lunching and pampering has to happen in order to reach your goals. Then so be it. It’s temporary. But how long can someone go on for hiding behind something. Even myself a personal trainer I had to stop caring how I looked. When I workout. If not doing my make up is going to get me to the gym to fit in a workout the. So be it because no amount of make up would hide how I felt about my body. No one cares about how you look as much as you do. So if your unhappy, only you can change that. Which the correct education and tools. And support!