Natalie Jill Diet

Natalie Jill is a business owner, nutritionist, published author and fitness trainer. She’s probably one of the most popular and accredited fitness models active today. Her relationship with fitness started when she was struggling to lose weight after having a baby. Next up was a divorce and other hardships which set her back. Fighting though, Natalie Jill cleaned up her diet and began posting pictures of healthy food she was eating. This grew her social media accounts and her fitness business started.

Her rise to success within the fitness and dieting world has seen her covered by huge websites like Forbes who classed her as one of their top fitness influencers ion 2017. Despite a health degree, it took the shake up of her idyllic family life to really push Natalie into building this brand and reputation. Something which seems to be pivotal to her success.

Speaking with Entrepreneur, Natalie discusses what it takes to create your own successful business.

Natalie Jill Quick Stats

  • Height: 5′ 2″
  • Average Weight: N/A
  • Date of Birth: 2 September 1971
  • Nationality: American

Natalie Jill Workout


With a huge global following and so many successful publications, Natalie Jill is a global star in the fitness world. Starting from Rock Bottom, means she has become an inspiration to so many women who face relationship and family struggles just like her.

Her 7 day jump start program is something that she is particularly proud of and something that sells massive volumes. This is the guide that helped take Natalie even further, from the original diet advice and food photos, into fitness stardom.

Generally Natalie only trains with her own bodyweight. Which is something that is reflected in her program. She completely avoids isolation exercises, as these don’t really do much in terms of energy expenditure.

Workout days are intensive and happen between 3 and 4 days a week. However she will do some steady state cardio/other activities on non workout days.

Natalie’s top exercises are:

  • Pull Ups
  • Battle ropes
  • Sled pulls
  • Lunges
  • Planks

The program that got Natalie to fame, the 7 Day Jump Start is something that focuses on body weight exercises and 7 minute long workouts. This workout is aimed at people wanting to work their entire body and doesn’t require a gym membership.

A typical workout would look like the one below. This is plank and core focused and is certainly something that could help you build up that all important core strength, whilst toning your stomach and glutes.

  • Hand Plank with Criscrossed Legs x 15/20 Seconds Each Side
  • Knee to Elbow Holds x 30 Seconds (30 seconds rest then switch sides)
  • Single Leg Glute Bridge x 1 minute on each leg
  • Reverse bridge holds x As many as you can in 1 minute
  • Side plank reach and touch x 30 seconds (30 seconds rest then switch sides)Natalie Jill Diet Photo

Natalie Jill Diet

You won’t find Natalie Jill eating any rubbish and processed foods. Her diet is clean and her fridge stocked up with fruit and vegetables. As a protein source she eats hardboiled eggs, chicken, various types of fish and nuts. Her nutritional approach stays the same through her programs/workout phases and it’s something that she keeps consistent.

Clean eating is absolutely essential for Natalie and she says that even most people who think they eat clean, aren’t. The common fails that people make when it comes to a healthy and clean diet are not eating enough, not balancing meals right and still not eating enough fruits and vegetables.

In order to support workouts and a healthy lifestyle you need to avoid anything that’s boxed and make sure you are balancing carbs, proteins and fats. Do not just cut out entire groups, as this can result in problems in the long run.

One way that Natalie Jill says you can remember to keep your diet clean is by thinking more like a cave man.

Do you eat food that comes ONLY from a plant, an animal, the ground, or the ocean? If not, you SHOULD. Eating clean means eating how eating how the”cave-man” ate.

Nutritional Rules to remember according to Natalie Jill:

  1. Don’t overeat, even overeating healthy foods can cause weight gain
  2. Drink more water.
  3. Avoid consuming extra calories in your drinks! (And drink more water)
  4. Always try and eat as many fruit and vegetables as possible

Natalie protects all her diet and meal plans. So you’ll have to buy it to access the full thing. But as an indication of what she eats on her blog and everything that has been said above, her day to day diet will look something like this (It may be adjusted slightly for training).

Daily Diet

  • Breakfast: Smoothie/Oats
  • Snack: Banana/Fruit
  • Lunch: Veggie Bean Burger
  • Snack: Protein Muffin/Fruit/Nuts
  • Dinner: Veggie/Chicken Enchilada Bake w/ Wholemeal Tortilla

Natalie will often share recipes on her social media too. These can be anything from healthy alternatives to unhealthy favorites or full blown fitness meals.

Natalie Jill Supplements

Natalie uses a few various supplements to help her with her training and support her diet. She will generally stick to pre or post workouts. With her pre workouts being completely natural and containing natural caffeine and b vitamins for energy.

She may also use a whey protein, to help with muscle building. She will always try and use a clean sugar free whey where possible.

One supplement she uses daily is a probiotic.

Natalie Jill Social Channels

Natalie is a regular poster across all her social channels where you can find updates or her fitness programs, success stories and diets.

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