natalonia #transformationtuesday because I can. If you want thick, fit thighs and if you want to grow a booty, you gotta add weight to your workouts! None of this "air squat" or "bodyweight lunge" business.️don't be afraid to pick up some heavy stuff! That's when you start to see a difference. #quads #progress #fitspo #chickswholift #chicksinkicks #findwhatyoulovetodoanddoit 11h
  •   natalonia @marley.ann yesss do itttt! You will become addicted, in the best way! 9h
  •   yes_itsvp The problem with thighs is giving them back! 9h
  •   marley.ann @natalonia also I want to point out, major brownie points for getting hotter after getting married instead of being like 'welp I'm married now so I can just be gross now!' or whatever - you go girl!! 9h
  •   natalonia @marley.ann hahaha thank you, Marley!! That is such a great compliment! 9h
  •   sexton13 The. Shoes. In both pics, may I add! But the nikes... So much "yes". 8h
  •   natalonia @sexton13 haha thank you, sweets!! 7h
  •   msmartyk Gorgeous legs! Dedication! ! 4h
  •   natalonia @msmartyk thank you!! 1h

» LOG IN to write comment.

  •   natalonia @lukebrawner I like to sing! 2d
  •   natalonia @tylerqinutah sangin' a song or two! Haha 2d
  •   meowhobbydessert Awesome!!! Jealous!!! 2d
  •   lukebrawner nice! me too. what kinda stuff? 2d
  •   natalonia @lukebrawner well I started out singing when I was really young and I used to sing at church some growing up. I actually haven't sang for anything besides my own entertainment in the car in years, but today I was working on a song with my brother. You lead worship at a church, right? 2d
  •   lukebrawner I do. and I play in a couple bands. one from the DFW area called Poor Rich Folk and one from this area called Native Air. 2d
  •   natalonia @lukebrawner oh nice! Is your music online anywhere? I'll have to check it out. 2d
  •   lukebrawner definitely. nativeairband.bandcamp.com 2d

» LOG IN to write comment.

Normal natalie tietjens
natalonia Because you don't have to eat like a bird to get fit. And on the other hand, just because it fits your macros doesn't mean you should eat garbage on a regular basis. Do I still enjoy cheat meals like pizza and cookies? Duh. Because I would lose my mind if I didn't and never allowing yourself cheat meals is unrealistic and boring. But 90% of the time it's about supplying my body with the right foods to feed muscles and help push me through my workouts. Don't deprive your body of what it needs. Stay mindful that you *cannot* out-train a poor diet! #justathought #fittip #iifym #fitspo #chickswholift #eggsfordays #itsallaboutbalance 2d

» LOG IN to write comment.

natalonia The makings of a happy Saturday. #chickswholift #fitwomen #the1975 #selfiesaturday 3d

» LOG IN to write comment.

natalonia Weekly movie date with hubs. #datenight 4d

» LOG IN to write comment.

natalonia Sometimes it is easier to give up than it is to push through, but it is always worth it when you decide not to quit. I love this little quote. #clicheinspirationalpost #itstruethough #wordstoliveby 5d
  •   lianneneal So true! 5d
  •   queendansby I needed this! Taking on a part-time writing/editorial job (with a photographer) and it seems crazy... but I'd regret not giving it 100%! 4d
  •   natalonia @queendansby that is awesome! I'm so excited for you! You should totally go for it, lady. 4d

» LOG IN to write comment.

natalonia First day on a new macro split and I'm officially crossing over to the dark side of incorporating mandatory cardio days into my training. Not excited for the latter part of that sentence, but I'm ready to finally cut a little bit before Mexico. #pushyourself #lifeisboringwithoutgoals #girlswholift #fitspo #gymrat 6d
  •   allicat1215 What do you set your macros to? 6d
  •   natalonia @allicat1215 before when I was trying to build a little more muscle I was doing 45 carbs, 35 protein, and 20 fat, but now since I'm trying to maintain my weight but lower my body fat a little bit, my protein is at 40, carbs a bit lower at 30 and my fat is at 30! 6d
  •   allicat1215 Ok, I really need to work on building muscle and decreasing my body fat. I think I'm gonna do a bulk cycle. How long did you bulk and when did you decide to cut? 5d
  •   natalonia @allicat1215 you should! The only frustrating thing is that it's kinda hard to do both at the same time if you're wanting to build a heavier amount of muscle, but if you're doing a bulking cycle with higher carb macros and just making sure you're eating healthy carbs and a clean diet, you won't be gaining a crazy amount of body fat along with it. Some body fat gain is inevitable when you bulk, but it doesn't have to be a lot if you aren't going crazy with it. But you could also just set your macros to a maintenance level and focus on lifting weights more often and keeping a clean diet so you'll lose a little bit of body fat while you tone a little more, too. I bulked for between 3-4 months and I just decided to start cutting a little bit bc I feel like for right now I'm happy with the way my muscles have built, so I just want to lean out to show more definition. And my cutting macros aren't as extreme as most cutting phase macros, I'm keeping mine closer to maintenance levels so I won't lose too my gains. What's your email? I can send you a really helpful link about macros and different splits. It helped me make more sense out of it all for the different phases! PS Sorry this was a short novel hahaha. 5d
  •   allicat1215 Oh I know it's really really hard to body recomp. That's why I want to bulk and lean. I haven't done it yet because I've always worried about fat gain but eating at maintenance has made me feel like I'm spinning my wheels. Granted I haven't been as dedicated at lifting as I should be which I will change. My email is aleonar@wgu.edu. Thank you so much! All your hard work has paid off! 5d
  •   natalonia @allicat1215 well thank you, lady! You look amazing, too! It is hard sometimes, I get frustrated when I don't see results fast enough, that's always my issue. But I just need to stay consistent and be patient. It's hard to be patient though😑 haha. I'll email you that link, maybe you'll find some info that'll help or give you a different way to try macros! 5d
  •   allicat1215 Thanks! I am gonna wait until October though and try it then. 3d
  •   realworkoutswag looks great 2d

» LOG IN to write comment.

» LOG IN to write comment.

natalonia It's been an adventure babysitting these two furbies for the past few days. #dexterandboujean #germanshepherd #pigdog #dogsitting #housesitting #furchildren 1w

» LOG IN to write comment.

Normal natalie tietjens
  •   natalonia @alldarkgraves well brazilian cut bottoms are supposed to be that way! Tell them they need to get with it! Haha 1w
  •   kryystallmarieee Exactly! Hahha 1w
  •   sara.estelle @natalonia Dear Mrs Natalie - Sean Anchor, the author of "The Happiness Advantage" says to write one, quick email/text/comment daily applauding someone other than yourself. Doing so is supposed to significantly increase your feeling of social support, which is the largest predictor of happiness. And it's something I now try to do daily. So, today goes out to you. I've noticed from afar just how fantastic and consistent you seem to be in your fitness goals and I just want you to know, it isn't just you that's benefitting from it! It's inspiring to watch. You were beautiful before and equally beautiful now! Keep up the hard work. And keep posting about it so we can continue to applaud you on your success! Cheers! 1w
  •   natalonia That just made my day, @sara.estelle! It makes me feel so good to know that I could be any kind of an inspiration to even just one person. You're so sweet. I'm just trying to do my best and put hard work into being healthier and happier and I feel like the benefits are going far beyond just that. That is such great advice, by the way. I think I'm going to have to adopt your daily habit and start doing it, too. Maybe I should read that book! Thank you for the uplifting comment, you're so thoughtful. I hope you're doing well! It's been so long! Hopefully I'll run into you again one of these days! 1w
  •   sara.estelle Awww hey! @natalonia that is exactly the point. It's sporadic and the happiness is contagious! I encourage you to give it a try. After battling with a tough bout of depression it's actually one of the many things that's continued to uplift me. It has been so so long since I've seen you! 2010, I think? Before you were a married woman, that's for sure! My parents still live near Liefs though! (Assuming you're still working there??) Maybe I can book an appointment soon & we can catch up while you work some hair magic! 1w
  •   natalonia @sara.estelle well that in itself is super inspiring. Thank you for reaching out to me today, it made me smile. Yes ma'am I still work there! I would love for you to come see me some time! 1w
  •   emilyarmand @natalonia how long until?! I'm so excited for y'all 🌞 1w
  •   natalonia @emilyarmand we're leaving in 5 weeks and we'll be there for a week! I can't wait! It's killing me 1w

» LOG IN to write comment.

natalonia Tonight's family dinner activities included taking way too many silly pictures with September, the queen of photoshoots. #cheesin #babuschkachild #prettygirlsmakinguglyfaces #yesthosearecrayonsupournoses #bestnieceintheworld #ilovethisgirl 1w

» LOG IN to write comment.

Normal natalie tietjens

» LOG IN to write comment.

natalonia Don't ask me to house-sit for you and expect me to not help myself to your delicious array of Pop-Tarts. #poptarts #yum #cookiesandcreme #duh 2w

» LOG IN to write comment.

natalonia My days of searching for the perfect tiny initial necklace are officially over (trust me, it's harder than you'd think). Kinda obsessed. I have to give @ashnuch the credit for this one #ihaveajewelryproblem #phoenixroze #allgoldeverything 2w

» LOG IN to write comment.

Normal natalie tietjens
natalonia Remember that time you put on your wedding suit and I put on my wedding dress and we walked around Houston and a good friend of ours took amazing photos of us? Yeah, that was awesome. PS - @bertuzziphotos, every time I look at these, I get so excited all over again. Thanks for being incredible at what you do. #tbt #fbf #bhldn #jcrew #aftersession #houstonweddingphotography #bertuzziphotography #ilovemybeardedman 2w

» LOG IN to write comment.

natalonia Hair-in-face #selfie because despite a physically taxing day at the salon (don't underestimate the work that goes into a 4 hour color cleanse and re-coloring appointment on 16 inches of level 1 hair - and thankfully she's always so fun to talk to), I had a great day. And my new earrings came in the mail. Cherry on top. #happywednesday #cyclops 2w

» LOG IN to write comment.

natalonia This guy came with me to the gym tonight and spotted my heavy leg day squats. Feeling grateful to be married to a man who pushes me, supports my goals, makes me laugh, and loves me no matter what. And also has an outstanding beard. #hehatestakingpictures #buticantresist #loveyou #husbeard #xo 2w

» LOG IN to write comment.

natalonia #transformationtuesday, mostly because I love the back of my new sports bra from Lulu. but either way! Making some progress on my backgotta be ready for this #chickswholift #sixweekstilmexico #swimsuitseason 2w
  •   beentrillkay 2w
  •   brandybrewerdelacruz Dang!! 2w
  •   pollitospix Dang girl! I'm afraid to get on your bad side now LOL. 2w
  •   triceratash nice! I love your dedication. you look shredded here. great job girl. 2w
  •   natalonia @triceratash thanks, Tasha! 2w
  •   zz_cerise Awesome! You're a great Fitspiration! So beautiful and super humble. Oh, and you do pretty awesome things at the salon Best of many worlds <3 2w
  •   natalonia @zz_cerise aw thank you, my love!! You are the sweetest. you're pretty fantastic at life yourself! I hope you have a great weekend! 2w

» LOG IN to write comment.

» LOG IN to write comment.