Strength training and real-food, macro-guided nutrition, built specifically for pregnancy, postpartum and beyond.
Inside you’ll find trimester-based workout programs, breath work and core training, meal planning support, and tools to help you feel strong, supported, and confident through every season of motherhood.
This isn’t random workouts. It’s intentional programming built from the inside out—so you can show up for your body and your family.
Build a strong foundation for pregnancy training. You’ll run a 4-day split for 6 weeks, then move to a second 6-week split with new exercises/progressions. Focus is on safe strength training, core connection + breath, posture, and managing fatigue/nausea with smart intensity. Includes clear form cues, pregnancy-safe modifications, and progression guidance.
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Your sweet spot for building and maintaining strength during pregnancy. A 4-day progressive structure split into two 6-week phases—bump-friendly and built to adapt as your body changes.
Emphasis on posterior chain, upper back and posture support, pelvic stability, and core connection—with exercise choices and cues tailored specifically to what your body needs in the second trimester.
Strength + stability with comfort and recovery prioritized. You’ll still follow the same 4-day split (2 upper/2 lower) cycling through two 6-week splits with pregnancy-friendly swaps as needed. Focus shifts to maintaining strength, reducing aches, supporting hip/pelvis/back, breath + pressure management, and preparing your body for delivery.
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Set workout reminders to stay on track!
Complete at least one workout every week to get a streak!
Easy to follow videos for every workout in the app
Take notes on your workouts and log weights, time and reps!
Save your favorite workouts with the click of a button
Download inside the app so you can access them offline
"The reason I chose Natalie is because she is also a mom who prioritizes breastfeeding and maintaining her milk supply. I wanted a healthy approach to losing weight while still nursing my baby. At first I was pretty nervous and a little anxious but once I figured out how easy it was to track macros i started to love it! One thing that I really liked about tracking was that it kept me accountable to making sure I was consuming enough. I feel like as moms we forget to eat! And with breastfeeding it is so important to eat consistently throughout the day! I also never felt deprived. If I wanted to have frozen yogurt then i would just save some carbs for after dinner so I could have that. Natalie was very helpful and I would definitely recommend anyone who wants to continue breastfeeding while losing weight to consult with her!"
"After mastering "cutting" with macros you helped me see the light of reverse dieting and the importance of calories when trying to build muscle. I can not say enough amazing things about the workout plan. Seriously it got me out of my comfort zone in the gym, started me on my path to a better booty and more sculpted legs that I never thought I would have because of my "body type" and the overall core strength I've gained through consistently doing these compound exercises has been unreal! Your workout plans need some serious praise and attention because they will transform people wanting to change body composition along with their macros!”
“I met Natalie during my first pregnancy while searching for a macro coach to help support a healthy pregnancy. Her guidance was such a blessing. She helped me properly nourish my body and baby while maintaining a healthy weight, and her workouts made me feel incredibly strong and prepared for the natural childbirth I hoped for. I’m so grateful for her support during such a special season of life and highly recommend her to anyone looking for a caring and knowledgeable coach, especially during pregnancy or postpartum.”
“Natalie was my first macro coach and working with her and following her guidance brought me huge success physically and mentally. I learned so much from her and she always listened, counseled and hyped me up! I worked with her for years and it was such a good decision for my health and fitness journey.”
“Girl just wanted to tell you thanks for getting me started with macros. The reverse worked! For the first time since January I lost weight despite eating more than ever. My body fat dropped to 16.1 and my skeletal muscle mass is still increasing!
Although I haven't been perfect-lifting 3-5x a week and counting macros has really changed my perspective!! It was a slow game but I feel better than ever- eat what I want, never starving. Can't wait to see what else I can do!”
"Nat was an amazing macro coach. I had never tracked macros before and felt pretty intimidated by the whole process, but she broke everything down in a way that was easy to understand and follow. I loved our weekly check-ins and having someone there to keep me accountable and celebrate my progress along the way. She made nutrition feel manageable instead of overwhelming. I never felt starving like most people do when trying to get in shape! I loved that I could eat chocolate cake and ice cream every night too! (better for you versions 😊) If you’re looking to start your nutrition journey or want guidance from someone who truly cares about your success, Nat is the person to work with!"
I’m a mom of four, nutrition and fitness coach, and the creator of shapebynat — built for the season so many moms are in: wanting to feel strong and confident again, without extremes.
I believe the sweet spot is where smart training and real-food nutrition meet. Well-programmed strength work that builds muscle and supports your body through pregnancy, postpartum, and beyond — paired with macro-guided nutrition that gives you structure without the all-or-nothing.
With a degree in Exercise Science and certifications in pre/postnatal corrective exercise, functional nutrition, and macro coaching — you’re following a plan built on education and experience.
If you want sustainable results that fit real mom life, you’re in the right place.
I’m a mom of four, nutrition and fitness coach, and the creator of shapebynat — built for the season so many moms are in: wanting to feel strong and confident again, without extremes.
I believe the sweet spot is where smart training and real-food nutrition meet. Well-programmed strength work that builds muscle and supports your body through pregnancy, postpartum, and beyond — paired with macro-guided nutrition that gives you structure without the all-or-nothing.
With a degree in Exercise Science and certifications in pre/postnatal corrective exercise, functional nutrition, and macro coaching — you’re following a plan built on education and experience.
If you want sustainable results that fit real mom life, you’re in the right place.