Nata Fitness

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Nata.Fitness

Natalia Duque

Transform your glutes in just 12 weeks with this guide! Unlock the secrets to sculpting and strengthening your lower body through targeted workouts, expert tips, and proven techniques. Whether you're a beginner or advanced, this program will help you achieve your dream peach and boost your confidence. Get ready to feel the burn and see real results!

Get PEACHY

Get ready to unleash your best self just in time for summer with our comprehensive 8-week workout program. Designed to sculpt, tone, and boost your confidence, this program combines a mix of strength training, cardio, and flexibility exercises to maximize results. 
Whether you're aiming to shed a few pounds, build lean muscle, or simply feel more energized, our structured plan will guide you through each step of the journey. With progressive workouts and expert guidance, you'll gradually increase intensity, surpass plateaus, and achieve your summer fitness goals. 
You’ll also become part of an incredible community of women in our private WhatsApp group, where we’ll support each other, share progress, and celebrate every win together. Embrace the challenge, commit to the journey, and emerge stronger, fitter, and ready to own the summer season.

Get Ready for Summer- 8 Week Challenge

Welcome to our exclusive 1-on-1 customized workout and meal plan program, where your fitness journey becomes our top priority. Experience the ultimate in personalized attention as our expert trainer collaborate with you to create a tailor-made roadmap to your goals. From targeted exercises that maximize results to a meticulously crafted meal plan that fuels your body for success, every aspect of your program is designed with your unique needs and aspirations in mind. Whether you're striving for weight loss, muscle gain, or overall wellness, our program offers unparalleled support, accountability, and guidance every step of the way. Transform your body, elevate your lifestyle, and unlock your full potential with our personalized approach to fitness and nutrition.

Customized Workout & Meal plan Program

Transform your body with our dynamic 12-Week Full Body Fitness Program, specifically designed for individuals aiming to lose fat and gain muscle.

Achieve your fitness goals with this comprehensive self-guided plan designed to transform your body and boost your confidence! This program includes:

Gym Workouts: Structured for 5 days a week, targeting all major muscle groups to build strength, build muscle, and endurance.

Demonstration Videos: Clear, step-by-step videos to guide you through each exercise with proper form and technique.

Nutritional Examples: Balanced meal ideas to support your fitness journey, fueling your body for maximum results.

Whether you're a beginner or experienced in the gym, this guide is your ultimate tool for creating a stronger, healthier you.

Full Body 12 Weeks

If you already finished the first Full Body Program, you are ready for Full Body 2.0!

Achieve your fitness goals with this comprehensive self-guided plan designed to transform your body and boost your confidence! This program includes:

Gym Workouts: Structured for 5 days a week, targeting all major muscle groups to build strength, build muscle, and endurance.

Demonstration Videos: Clear, step-by-step videos to guide you through each exercise with proper form and technique.

Nutritional Examples: Balanced meal ideas to support your fitness journey, fueling your body for maximum results.

Whether you're a beginner or experienced in the gym, this guide is your ultimate tool for creating a stronger, healthier you.

Full Body 2.0- 12 weeks

New Year, New Goals: Welcome to Project YOU! 

Kickstart your 2024 with my 8-Week New Year Challenge, designed to help you stay active, build strength, and feel amazing. This program is all about YOU—making yourself a priority and starting the year off on the right foot. Over the next 8 weeks, you’ll enjoy effective and fun workouts with video demonstrations to ensure proper form, balanced meal plans to fuel your body and support your goals, and personalized guidance from me to keep you motivated and on track.

You’ll also become part of an incredible community of women in our private WhatsApp group, where we’ll support each other, share progress, and celebrate every win together. This is your time to shine, stay consistent, and build habits that last long after the challenge ends. Let’s make 2024 your strongest year yet—Project YOU starts now!

This is a GYM based program.

Natalia Duque

Online & Personal Trainer