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Nat ☆

@nataliefardos

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@publicparts.co SS27

4th runway show in the books and somehow they keep getting better. And it is truly all thanks to my support system and my team. I am nothing without my angels! 🪽

Ok now I’m going to get really sappy so look away!!!!!!

Rickey, the way you love and support me needs to be studied. Like I said, you’re my everything!! Rachel and Josie, Public Parts would be nothing without you! Mag sissy’s forever!! Mom and Dad, 😭😭😭 the best, most loving, and supportive parents anyone could ever ask for. My #1 supporters and angels. Sophia!!!!! No one matches my freak like you do and the WINGS were the whole show. YOU DID THAT!! Alle, Lilly, and Sophie. Thank you for listening to my insane design ideas and helping me bring them to life!! Love you girls. Ellie and Dax, you came in at the 11th hour and truly saved the day. The calm energy on show day was because of you two!! And lastly Ria and Mal, you guys are the backbone of this operation!!! Love you both to pieces and can’t wait for our next creation.

Not pictured are the late studio nights, dying doilies in my kitchen sink, crying, sourcing fabrics for months, burning myself trying to get all of the blackened edges perfect, scrapping so many looks and starting over, seeing 20 venues, managing a team, needles breaking, and making my own look the morning of the show in true project runway fashion.

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Who had used the brick?? 👀 taking intentional time off social media to focus on being more present is something I’m reallllly trying to work on. I loved the conversation Coach Nat & I had on this episode!!

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One of the best things I ever did for my body was stop thinking I needed to absolutely kill myself in every workout to see results. (Especially with cardio… I went through an intense Orangetheory phase, and then an intense spin phase.)

Since stopping Orangetheory and switching to strength training (specifically progressive overload), Pilates, and outdoor walks, my body has changed SO much. I’ve lost body, fat and gained lean muscle, I’m way less puffy and inflamed, and overall I just feel better in my body.

And this is NOT me saying Orangetheory is bad. I loved it for a season!! I just realized that more intensity wasn’t necessarily getting me better results. My body personally responds so much better to lifting strategically five times a week, slowing down with Pilates, walking outside, and not constantly feeling like I need to burn as many calories as possible.

Sometimes the answer really isn’t doing more. It’s finding the type of movement your body responds to best and that you can actually be consistent with 🫶🏼🫶🏼

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Save this for the next time the scale tries to ruin your morning 🙅‍♀️

Your weight can fluctuate from water retention, hormones, sodium, carbs, digestion, inflammation, where you are in your cycle… the list goes on.

And if your goal is body recomposition, the number on the scale might not move much at all… even while your body is changing significantly.

Pay attention to the bigger picture: how your clothes fit, progress photos, measurements, strength in the gym, energy levels, consistency AND how you actually feel in your body.

A number going up overnight does not mean you gained body fat. And a number going down doesn’t automatically mean you’re making the progress you want.

The goal isn’t always to weigh less. Sometimes the goal is to change what that weight is made up of !!!

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RUNNER GIRLS! This is the episode for you! Coach Natalie breaks down how she is maintaining her physique while also fueling her body to be able to run a marathon. We talk about her macro split, the types of food she’s consuming, and all of her tips and tricks on how to maintain her current composition while also being able to perform at an optimal level!

Do you guys ever feel stressed knowing how much cardio to do or how to fuel properly depending on your workout split?

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what’s my macro split? workout split? peptide stack? coffee order?

7 day free trial for summer sculpt 2.0 linked in my bio!!!

ALL THE DETAILS! 👇🏼

🖤Posting Starbucks copy cat egg white bite recipe + macros later today!!!

Custom plans and 1:1 coaching: fill out the ‘start form’ on my website!

🖤workout split: SUMMER SCULPT 2.0 (🔗 in my bio)
Mon: Lower body burnout + glute sculpt
Tues: Back burn & shoulder sculpt
Wed: Core / full body sculpt + stairmaster
Thurs: Glute builder + hamstring burn
Fri: Arms + upper body sculpt
Sat: Core sculpt & stairmaster OR group fitness class (I do Lagree Pilates classes on my arm days and on Saturday!)
Sunday: REST

🖤 @pwdrs electrolytes code: ‘MACROHABITS’

🖤mouth tape: @theskinnyconfidential

🖤Coffee order: large iced whole milk latte, 3 stevia, cinnamon powder (I just track a venti iced whole milk latte from Starbucks in the app)

🖤Devotional, castor oil stuff, gua sha & oil: 🔗 in my Amazon

🖤MH podcast: 🔗 in my bio! Watch on YouTube or listen wherever you get your podcast

🖤PEPTIDE STACK:
-KLOW blend: recovery + inflammation + tissue/skin support. It typically combines KPV + BPC-157 + TB-500 + GHK-C
-Selank: calming/anxiety + cognitive support.
-Thymosin Alpha 1: immune modulation
-DSIP: Delta sleep-inducing peptide
@hydrationbylisa

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✨CLIENT TESTIMONIAL✨*this client has given me permission to post these pictures under MacroHabits*

BOOKING FOR JUNE ❤️ fill out the 1:1 form in my bio for more info on how to solidify your spot!

“My experience with MacroHabits has been amazing, and I truly cannot recommend it enough. My energy levels, focus, and mental clarity have improved significantly. Before MacroHabits, I didn’t really have structure when it came to the way I ate. Learning how important each macronutrient is has been such a game changer.

I couldn’t have done this without all of Coach Natalie’s advice, support, and motivation. One of my favorite parts of the program is that you can still enjoy food and fun events while making progress. I never felt restricted with my macro split, which made the program feel sustainable and realistic.”
- @danibuxy

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introducing doctor rutter !!!!!!!!! there were days we thought it would never end, but somehow we blinked & 4 years of medical school have passed ! SO proud of sam and grateful for all of his hard work (& graduating #1 in his class & matching at his #1 residency program let me brag !!!!!!!). so thankful for everyone who has played a part in supporting and encouraging us through this journey, now onto residency ! nashville here we come !!!!!! (but a few weeks in europe to celebrate first ☺️👀)

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I created a program that I would’ve wanted to do when I was struggling with weight loss and body recomposition.

For the 12 week 1:1 fill out the form in my bio or on my website ❤️‍🔥

This isn’t a one-size-fits-all plan. It’s tailored to YOU: your starting point, your goals, your lifestyle, and what actually feels sustainable for you.

My team of coaches and I are passionate about creating a space that teaches you how to track macros with a flexible approach, so you’re not just following a plan, you’re learning the tools behind it❤️

You’ll leave the program with the knowledge, structure, and confidence to continue on your own while still living your life, going on trips, enjoying date nights, and making progress without extremes!!

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Quarterly update: life is disproportionately good

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🎙️Ep. 29… I’m in the hot seat w/ Coach Natalie :')

MacroHabits Pod linked in my bio 🫶🏼

For all coaching inquires, custom macro plans, & my workout app, 🔗 are in my bio!

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✨CLIENT TESTIMONIAL✨*this client has given me permission to post these pictures under MacroHabits*

Booking for May for the 12 week 1:1! Fill out the link in my bio for more info ❤️‍🔥 This program is designed to fit into your life, not take it over, which means weekend trips, vacations, date nights, and social plans are all part of the process. You’re not starting over every Monday!! You’re learning how to navigate real life while still seeing results. During the 12 weeks, you’ll learn how to track macros with a flexible approach, stay consistent without being restrictive, and actually understand what your body needs. You have your coach’s support the entire time for accountability, guidance, and strategy so you can see real body recomposition changes while still living your life. You can see major results without putting your life on hold!!

“After having a baby I wasn’t feeling comfortable in my body. I didn’t know how to maintain a healthy thriving milk supply while also loosing the fluff I was feeling, gaining more energy and better habits. I had been following MacroHabits for so long and figured now was better than any time to finally take the leap in learning how to truly track macros!

I am so happy that I did. Not only did I maintain a healthy great milk supply to breastfeed by baby throughout my tracking, but I truly gained so much confidence, felt comfortable in my body again, moving my body became fun and walked away with such skills on how to continue to fuel my body.

My overall biggest takeaway though is that this program truly helped my ‘all or nothing’ mindset that I’ve had since before I can remember. Enjoying vacations or birthdays but still hitting goals was so wild to me. I cannot thank coach Nat and MacroHabits enough- you’re changing lives!!”
-client

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