Shownotes
If you've ever told yourself, "I just can't stay motivated to work out," this conversation may completely change how you think about fitness.
In this episode of The You World Order Showcase Podcast, Jill Hart sits down with strength coach, Team GB powerlifter, and founder of NH Personal Training, Natalie Hurdley, to explore why motivation isn't what keeps women from getting stronger. Instead, it's the lack of a simple, sustainable system.
Together they discuss:
- Why consistency beats motivation every time
- The biggest myths about women lifting heavy weights
- Why strength training is essential for metabolism and healthy aging
- How to build muscle without "bulking up"
- Why the scale can sabotage your progress
- The role of protein, nutrition, and recovery
- Natalie's simple 5-lift framework that makes fitness achievable—even for busy women
- Why you don't need hours in the gym to see real results
If you're overwhelmed by fitness advice or tired of starting over every Monday, this episode offers a refreshingly practical approach that actually fits into real life.
Connect with Natalie Hurdley:
5 Lift Framework
https://natalie-hurdley.systeme.io/5-lift-framework
Substack: https://substack.com/@nataliehurdley
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Grab a free Client Acquisition Audit and I’ll show you exactly where your message, offer, and CTA are leaking conversions—and the 3 fixes to turn your podcast/Substack into a client pipeline.
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Transcripts
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::Jill Hart-The Coach's Alchemist: Every January, millions of women promise themselves this will finally be the year they stay consistent. Yet, within weeks, most believe they failed because they lack motivation. The surprising truth is that motivation was never the problem. The real issue is something almost nobody in the fitness industry talks about.
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::Jill Hart-The Coach's Alchemist: And once you understand it, building strength suddenly becomes far simpler than you've been led to believe.
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::Jill Hart-The Coach's Alchemist: Hi, and welcome to the You World Order Showcase Podcast, where we feature life, health, transformational coaches and spiritual entrepreneurs stepping up to be the change they seek in the world. I'm your host, Jill Hart, the Coaches Alchemist, on a mission to empower coaches and entrepreneurs to amplify their voice, monetize their mission, and get visible. If you're ready to start attracting premium clients without chasing algorithms or hunting people down like a banshee on a mission.
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::Jill Hart-The Coach's Alchemist: Head on over to Coachesalchemist.com and schedule your free client acquisition audit. It's the first step to building a business where your clients seek you out, rather than you having to hunt them down.
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::Jill Hart-The Coach's Alchemist: Today, we are chatting with Natalie Hurley. Natalie is a strength coach, personal trainer, Team GB powerlifter, and founder of NH Personal Training.
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::Jill Hart-The Coach's Alchemist: With more than 18 years of experience, she helps overwhelmed, high-achieving women simplify fitness, build lasting strength, and create sustainable routines that fit around careers, family, and real life.
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::Jill Hart-The Coach's Alchemist: Rather than chasing motivation or perfection. Welcome to the show, Natalie. It's great to have you with us today.
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::Natalie Hurdley - NH Personal Training: Hi Jail, thank you so much for having me.
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::Jill Hart-The Coach's Alchemist: So, let's ask you the big question. What's the most significant thing, in your opinion, as individuals, we can do to make an impact on how the world is going?
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::Natalie Hurdley - NH Personal Training: I think kindness.
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::Natalie Hurdley - NH Personal Training: If we can, you know, wake up in the morning.
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::Natalie Hurdley - NH Personal Training: And be kind to ourselves, and to everybody. I think the world would just be a much… a much nicer place. Less stress.
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::Natalie Hurdley - NH Personal Training: More giving, less taking.
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::Natalie Hurdley - NH Personal Training: And I think that can benefit everybody. Easy to spread across the world, too.
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::Jill Hart-The Coach's Alchemist: It really is, and it's such a simple thing. It doesn't cost anything.
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::Jill Hart-The Coach's Alchemist: Really? No.
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::Natalie Hurdley - NH Personal Training: Absolutely not, and it's not really any extra effort either, is it?
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::Jill Hart-The Coach's Alchemist: Nostrude!
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::Natalie Hurdley - NH Personal Training: Being mindful, you know?
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::Jill Hart-The Coach's Alchemist: And… Yeah.
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::Jill Hart-The Coach's Alchemist: And you said being kind to ourselves. I think that's… that's really where it starts.
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::Jill Hart-The Coach's Alchemist: And… it kind of leads into the conversation we're going to have today about fitness. What fitness is.
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::Jill Hart-The Coach's Alchemist: And how to… we talked a little bit before we started rolling about, fitness training and heavy lifting for older people. So…
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::Jill Hart-The Coach's Alchemist: You've coached women for almost 2 decades now, and when somebody tells you, I just can't stay motivated, what are they actually struggling with, do you think?
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::Natalie Hurdley - NH Personal Training: The women that I teach are high achievers, whether that be professionally, personally, or overall.
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::Natalie Hurdley - NH Personal Training: And if they've got the skills and the motivation and the ability to build a successful career or business and run that alongside
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::Natalie Hurdley - NH Personal Training: a happy, personal life, whether that be social, kids, partner, however they deem success.
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::Natalie Hurdley - NH Personal Training: they've definitely got all the traits to be successful in their fitness. They're just struggling to…
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::Natalie Hurdley - NH Personal Training: transfer that over. And the reason I say that motivation isn't the problem is because usually these women, they're motivated and they've proved it time and time again.
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::Natalie Hurdley - NH Personal Training: But they have a sustainable system.
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::Natalie Hurdley - NH Personal Training: In those other areas of their life.
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::Natalie Hurdley - NH Personal Training: And they don't in their health bucket, if we… if we can call it that. They don't in that area.
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::Natalie Hurdley - NH Personal Training: Unless they kind of sacrifice other things in their life, which they don't necessarily need to do.
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::Jill Hart-The Coach's Alchemist: What do you think leads to that? I look around at people that I know, and… and, you know, I know some people that are really good about nutrition and health and exercise, and lifting is… lifting is a…
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::Jill Hart-The Coach's Alchemist: it's a kind of a form of exercise, but it's probably, in my opinion, the most important piece. People talk about, you know, you hear guys say this all the time, and it just, like.
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::Jill Hart-The Coach's Alchemist: really annoys me. Oh, just eat less!
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::Jill Hart-The Coach's Alchemist: And we're exercise more.
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::Jill Hart-The Coach's Alchemist: The truth of the matter for women is your metabolism… well, this is for everybody, your metabolism is in your muscles.
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::Jill Hart-The Coach's Alchemist: That's where you burn calories. And if you don't have muscles, and why, you know, guys just say exercise more, well, yeah, you're using that engine more. You're revving it up more, so it's gonna take more fuel.
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::Jill Hart-The Coach's Alchemist: Women generally have smaller muscle mass, So…
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::Jill Hart-The Coach's Alchemist: That doesn't really work for us.
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::Jill Hart-The Coach's Alchemist: And then we've got the hormone thing working against us, too.
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::Natalie Hurdley - NH Personal Training: So what do you thought?
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::Jill Hart-The Coach's Alchemist: Thoughts on that?
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::Jill Hart-The Coach's Alchemist: I threw a lot at you.
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::Natalie Hurdley - NH Personal Training: We've definitely drawn a little bit of a short straw,
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::Natalie Hurdley - NH Personal Training: Other than… other than the guys, right? Like, we don't have the testosterone that they have, and that's a huge thing to build muscle. One of… one… something that comes up a lot over the years is, I don't want to bulk, or if I start lifting, I'm going to bulk accidentally, and neither of… neither of those things can happen for a woman.
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::Natalie Hurdley - NH Personal Training: Unless they're taking testosterone.
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::Natalie Hurdley - NH Personal Training: Or something else. And it definitely can't happen by accident. And…
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::Natalie Hurdley - NH Personal Training: women who say that to me, I'm like, if I was a guy, I'd be really offended.
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::Natalie Hurdley - NH Personal Training: Because even though they have testosterone, whether they take it or they naturally produce enough.
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::Natalie Hurdley - NH Personal Training: They have to put in so much work.
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::Natalie Hurdley - NH Personal Training: And for a long period of time.
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::Natalie Hurdley - NH Personal Training: Right? And women have to kind of double that period of time, but again, they say, I don't want to put on muscle, but you want to tone.
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::Natalie Hurdley - NH Personal Training: Toning is you putting on muscle.
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::Natalie Hurdley - NH Personal Training: Because…
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::Natalie Hurdley - NH Personal Training: Toning gives us our shape, and our muscles give us our shape. So, the two don't really go hand in hand. If you want to tone, and if you want those curves, you have got to build muscle. How do you build muscle? You gotta lift.
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::Natalie Hurdley - NH Personal Training: And you're right.
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::Jill Hart-The Coach's Alchemist: good.
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::Natalie Hurdley - NH Personal Training: You are… sorry, you are right about the metabolism, too. You know, if you wanna… if you wanna burn fat, you wanna lose weight, lift weights.
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::Natalie Hurdley - NH Personal Training: Because the more muscle you have, the more fat you're gonna burn at rest.
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::Natalie Hurdley - NH Personal Training: And that's a bonus, in my eyes.
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::Jill Hart-The Coach's Alchemist: Yeah, and then there's gonna be that curve between you have so much fat on your body.
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::Jill Hart-The Coach's Alchemist: And then you're adding muscle, but the muscle… So you're gaining weight.
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::Jill Hart-The Coach's Alchemist: freaking out at the same time, let me put in… just to add that in there, because I'm sure that you see this all the time. They go to the gym, women go to the gym, and they're like, I'm going to lose 20 pounds next month, and, you know.
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::Jill Hart-The Coach's Alchemist: Or in 3 days, like most people want to do.
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::Natalie Hurdley - NH Personal Training: Yeah.
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::Jill Hart-The Coach's Alchemist: That's really what they're thinking. But they tell you, I can wait a month.
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::Jill Hart-The Coach's Alchemist: Which also is not probably realistic in most cases for women.
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::Jill Hart-The Coach's Alchemist: They start exercising, and they start lifting, and they're really consistent for the whole month, and they've gained 5 or 10 pounds, and they're like.
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::Jill Hart-The Coach's Alchemist: This is terrible!
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::Jill Hart-The Coach's Alchemist: Never mind the fact that their clothes are fitting better.
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::Jill Hart-The Coach's Alchemist: And they've lost, like, a belt loop or two, or a notch or two.
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::Jill Hart-The Coach's Alchemist: This is like the scale says I'm getting fatter!
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::Natalie Hurdley - NH Personal Training: Yep.
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::Jill Hart-The Coach's Alchemist: What do you say to that?
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::Natalie Hurdley - NH Personal Training: There are so many…
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::Natalie Hurdley - NH Personal Training: factors when it comes to our weight. In the UK, we've just come out of a heat wave.
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::Natalie Hurdley - NH Personal Training: During a heat wave, most people will put on weight because we're swollen through the heat.
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::Natalie Hurdley - NH Personal Training: That.
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::Natalie Hurdley - NH Personal Training: happens.
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::Jill Hart-The Coach's Alchemist: Water.
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::Natalie Hurdley - NH Personal Training: Yeah.
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::Jill Hart-The Coach's Alchemist: Water weighs a lot!
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::Natalie Hurdley - NH Personal Training: Yeah, then you've got water retention as well. Yes, you need to stay hydrated, but you do have water retention, poor sleep, big factor. High stress levels, cortisol, big factor.
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::Natalie Hurdley - NH Personal Training: hormones, time of the month. I work around women's cycles quite a lot, and that makes a huge difference to the weight on the scales, but also the weights that they're lifting, too, makes a big difference, so we
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::Natalie Hurdley - NH Personal Training: Kind of try and train around that.
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::Natalie Hurdley - NH Personal Training: as much as we need to, depending on the woman's mindset. But the scales…
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::Natalie Hurdley - NH Personal Training: aren't really to be trusted.
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::Natalie Hurdley - NH Personal Training: Yeah, fitting into our clothes is definitely the better way.
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::Jill Hart-The Coach's Alchemist: Yeah, and… I've just gone to using my belt.
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::Jill Hart-The Coach's Alchemist: Yeah. Yeah. If… if it's… if I'm having to lose or…
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::Jill Hart-The Coach's Alchemist: tighten it up, that, you know, I can judge that way. I have a scale that has a battery in it, and I can't be bothered to replace it.
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::Jill Hart-The Coach's Alchemist: My life is so much better without it.
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::Natalie Hurdley - NH Personal Training: Yeah, I think, you know.
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::Jill Hart-The Coach's Alchemist: to be.
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::Natalie Hurdley - NH Personal Training: For some women, the scale can be a good motivator.
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::Natalie Hurdley - NH Personal Training: But for other women, it can be a huge distraction, or even become a bit… little bit of an obsession.
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::Natalie Hurdley - NH Personal Training: And then you get into the trap of, I need to move more and eat less. Well, actually.
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::Natalie Hurdley - NH Personal Training: What you want to do is you want to lift more, and you want to eat more to help.
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::Jill Hart-The Coach's Alchemist: Protein.
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::Natalie Hurdley - NH Personal Training: muscle grow.
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::Natalie Hurdley - NH Personal Training: Not necessarily just protein, but protein does play a big factor.
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::Natalie Hurdley - NH Personal Training: But yeah, if you… if you lift more, you can eat more, so if you like your food, start lifting, and then you don't have to cut your calories.
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::Jill Hart-The Coach's Alchemist: CAH!
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::Natalie Hurdley - NH Personal Training: Again, bonus for me.
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::Jill Hart-The Coach's Alchemist: Yeah, it's a huge bonus.
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::Natalie Hurdley - NH Personal Training: Yes.
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::Jill Hart-The Coach's Alchemist: My husband does talk about eating more protein when you're lifting, because it helps your muscles recover better.
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::Jill Hart-The Coach's Alchemist: Yeah.
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::Natalie Hurdley - NH Personal Training: Yeah, if we think about… Sorry, if we think about food.
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::Natalie Hurdley - NH Personal Training: As having a job, because food is fuel at the end of the day. And if we think about it as having a job, you know, people will cut out certain food groups.
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::Natalie Hurdley - NH Personal Training: And that is something I do not recommend unless it's a medical thing. And I'm not a nutritionist, so I'm not going to go into that, but if you look at protein, protein's job is to repair and recover.
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::Natalie Hurdley - NH Personal Training: CARB's job is energy.
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::Natalie Hurdley - NH Personal Training: Fat can contribute to that too, but fat's job is more about protection and insulation.
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::Natalie Hurdley - NH Personal Training: Stop us from…
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::Natalie Hurdley - NH Personal Training: you know, getting diseases or feeling the cold too much, but it can give us the energy as well. So, some people will go, I'm gonna have quite a high-carb diet because of my… I need the energy to train. And some people will go, well, actually, that doesn't suit me. I'm gonna have less carbs and more fat, and my fat's gonna be my energy source as well. And you can sort of play about with your carbs and your fat that way.
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::Natalie Hurdley - NH Personal Training: You've just got to be careful with the calories, because protein is…
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::Natalie Hurdley - NH Personal Training: you know, 4 calories per gram, carbs is 4 calories per gram, but fat is 9 calories per gram. And…
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::Natalie Hurdley - NH Personal Training: that's where you've sort of got to be careful there, but it can depend on so many factors, how big your appetite is, whether you prefer more fat in your diet over carbs or not. I'm a carb junkie, so I definitely prefer more carbs in my diet. But yeah, protein is kind of king there.
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::Natalie Hurdley - NH Personal Training: And something people forget is fiber. Fibre needs to be up there too. So, if you want to really hone in on your diet, focus on… focus on water, focus on protein, and focus on fiber, and then kind of let the carbs and the fats work… work themselves out.
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::Jill Hart-The Coach's Alchemist: Do you find that most… I'm trying to… I think all fiber is carbs, isn't it?
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::Jill Hart-The Coach's Alchemist: I can't think.
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::Natalie Hurdley - NH Personal Training: There'll be carbs… carbs in… carbs in all fiber, because it's fruit and veg, and they tend to be high carb. And this is another thing, when you say people… when people say, I'm cutting out carbs, no, you're not.
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::Jill Hart-The Coach's Alchemist: You know?
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::Natalie Hurdley - NH Personal Training: Because, are you eating fruit and veg? Yes, you are. So, no, you're not cutting out carbs, but, you know, if you want to say that, then go for it.
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::Natalie Hurdley - NH Personal Training: You go for it.
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::Jill Hart-The Coach's Alchemist: I think a lot of people confuse what
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::Jill Hart-The Coach's Alchemist: When we start talking about carbs, generally the non-food things that we eat, Our… our carbs.
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::Jill Hart-The Coach's Alchemist: they get lumped in the carb category. Like, chips and stuff like that.
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::Natalie Hurdley - NH Personal Training: Sweets, biscuits, that sort of thing, yeah.
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::Jill Hart-The Coach's Alchemist: Not actually food.
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::Natalie Hurdley - NH Personal Training: No.
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::Jill Hart-The Coach's Alchemist: They're food-like substances, and some of them are just, you know, some of the candy is just, like, it's just chemicals. There is no nutritional value to it, and so we call those carbs, but those really aren't carbs, they're not food.
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::Natalie Hurdley - NH Personal Training: Yeah.
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::Jill Hart-The Coach's Alchemist: let's just get that clear, they're not fit. And then you've got,
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::Jill Hart-The Coach's Alchemist: Fruits and vegetables, which are food.
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::Natalie Hurdley - NH Personal Training: Yes.
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::Jill Hart-The Coach's Alchemist: And you need those in your life, because they have minerals and vitamins and nutrients that, you know, you can go to the chemical route and take vitamins, but your body's not really designed to process vitamins the way it's designed to process fruits and vegetables.
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::Jill Hart-The Coach's Alchemist: and in combination with each other, to give you the best bang for your buck. And so, it's just like…
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::Jill Hart-The Coach's Alchemist: We… we want to take a magic pill and have everything the way we think it should be, when, you know, our bodies were created really well.
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::Natalie Hurdley - NH Personal Training: Yeah, absolutely, and you know, this is something that's… that's evergreen, isn't it? Because fitness trends come and go. Fitness medication.
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::Natalie Hurdley - NH Personal Training: whatever you want to call it, whether you want to call it medication or drugs or whatever your stance is on that. It comes, it goes, there's fads, there's trends, but actually, if you look at the foundations of our body.
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::Natalie Hurdley - NH Personal Training: they don't really change. Like, ever.
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::Natalie Hurdley - NH Personal Training: So…
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::Jill Hart-The Coach's Alchemist: It's a machine, it works a certain way.
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::Natalie Hurdley - NH Personal Training: Yeah.
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::Jill Hart-The Coach's Alchemist: Give it good quality energy, it's gonna work better for you, and you're gonna better.
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::Natalie Hurdley - NH Personal Training: Absolutely, and something I like to say when people ask me about this, I'm like, right, do you drive a petrol car or a diesel car? Like, petrol. Okay, if you were to put diesel in your petrol car, it would probably still go, but it wouldn't perform as well.
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::Natalie Hurdley - NH Personal Training: And if we think about our bodies that way, we can put good fuel in our body to have it
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::Natalie Hurdley - NH Personal Training: to have it optimized performance, or we can put… I don't want to say bad, but lesser fuel, lesser quality fuel in our bodies, and have it not perform optimally. And…
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::Natalie Hurdley - NH Personal Training: there's always a balance, but it's a… quite an easy thing for people to then go, oh, yeah, I understand.
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::Jill Hart-The Coach's Alchemist: Yeah, it…
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::Jill Hart-The Coach's Alchemist: It makes sense, but I think so few people are taught, really, what nutrition is, what food is, what is food. We're the only species on the planet that cannot identify food.
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::Natalie Hurdley - NH Personal Training: Yeah, I agree. I think this is something…
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::Natalie Hurdley - NH Personal Training: Start at a very, very young age.
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::Natalie Hurdley - NH Personal Training: And I also think, don't get me wrong, I think as parents, I've got… I've got two and a half year olds right now, so I'm in this. I am in the thick of this.
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::Jill Hart-The Coach's Alchemist: It's hard!
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::Natalie Hurdley - NH Personal Training: And I am trying to educate her as much as possible, just by… just by her senses, rather than her knowledge, because she's two.
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::Natalie Hurdley - NH Personal Training: However, You can do the best job as a parent, and then when they go into education.
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::Natalie Hurdley - NH Personal Training: If it's not part of their education, which cooking classes are, but nutrition classes are not. Not in England, anyway. And definitely not when I was at school. So, the parents could do a great job, but the schools aren't helping that. Yet, it's the schools saying.
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::Natalie Hurdley - NH Personal Training: they're sending kids to me obese, and they're sending kids to me with low attention spans, and they're sending kids to me… you need to sort out their diet, like, well.
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::Natalie Hurdley - NH Personal Training: Yes, I agree, however, can you help me? Because you're meant to be the person educating them?
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::Natalie Hurdley - NH Personal Training: And I really think that's a… that's a big thing.
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::Jill Hart-The Coach's Alchemist: And schools often will get contracts with big food producing companies that don't actually produce food, so you get, like, the chicken nuggets, which are not food either. And, you know, I have 5 kids, and I get… chicken nuggets are convenient.
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::Jill Hart-The Coach's Alchemist: But they're not food. It's not the same as cooking a chicken breast, or chicken leg, or chicken wings, or, you know, an actual body part off of a chicken.
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::Natalie Hurdley - NH Personal Training: Yeah, yeah, I do think, as well, now, this was…
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::Natalie Hurdley - NH Personal Training: you know, harder when I was… when I was young. But I do think now.
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::Natalie Hurdley - NH Personal Training: We live in such a kind of a convenient world that it's never been easier to…
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::Natalie Hurdley - NH Personal Training: Make your own chicken nuggets, or make your own fish fingers, or something like that. Because we've got the air fryer, we've got a slow cooker, we've got…
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::Natalie Hurdley - NH Personal Training: All these things that are…
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::Natalie Hurdley - NH Personal Training: in most people's home now, it's not a luxury like it might have been when I was growing up, or when you were growing up.
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::Natalie Hurdley - NH Personal Training: But… we're kind of going backwards. We've got life easier, but we're making it harder.
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::Natalie Hurdley - NH Personal Training: And that blows my mind.
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::Jill Hart-The Coach's Alchemist: And it's… It's having an impact on the health of… The… the people coming up
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::Jill Hart-The Coach's Alchemist: And, you know, we've reached a point where lifespans are shortening, and in the UK, you guys at least have some better regulations around what food is and what can be put in things that aren't actually technically food.
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::Jill Hart-The Coach's Alchemist: Over here, it's, like, free-for-all. We… we have GMO everything. And GMO everything, like wheat and corn.
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::Jill Hart-The Coach's Alchemist: Those are designed to be pesticides. Animals don't eat that stuff because it's poisonous, and yet that's what they're making stuff for us out of. You know those Doritos? Those are corn chips. The ingredient they use is GMO corn, a pesticide.
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::Natalie Hurdley - NH Personal Training: Yep.
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::Jill Hart-The Coach's Alchemist: Wheat! The bread that you buy in the store?
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::Jill Hart-The Coach's Alchemist: Got all kinds of crap in it, so that any nutritional value that it might have had is non-existent.
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::Jill Hart-The Coach's Alchemist: Yeah. And dairy! Get started on dairy. Dairy in our country, it's almost criminal if you think you want to do unpasteurized dairy, which, you know.
183
::Jill Hart-The Coach's Alchemist: what's the point of dairy unless you're gonna get, like, the unpasteurized version, in my opinion? Yeah.
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::Natalie Hurdley - NH Personal Training: Yep.
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::Jill Hart-The Coach's Alchemist: Because what they do is they kill all the useful bacteria and enzymes in it.
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::Jill Hart-The Coach's Alchemist: And then put it back together and tell you, oh, it's good for you! It's not.
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::Natalie Hurdley - NH Personal Training: Yay.
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::Jill Hart-The Coach's Alchemist: Do you wonder why you're lactose intolerant? A, adults are not designed to drink milk products, but beyond that.
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::Jill Hart-The Coach's Alchemist: I like good cheese. Yeah.
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::Jill Hart-The Coach's Alchemist: It's just, like… Our, our food is…
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::Natalie Hurdley - NH Personal Training: Yeah, but again, it all starts with education, doesn't it?
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::Jill Hart-The Coach's Alchemist: Most people don't understand. They just, like…
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::Natalie Hurdley - NH Personal Training: You know, I've had… I've had people say to me, what's a calorie?
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::Natalie Hurdley - NH Personal Training: I've had people say to me, I don't understand what a protein is, a carb is, I don't understand what they are. And I'm like, okay, let's break it right down.
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::Natalie Hurdley - NH Personal Training: and you tell me if I've gone too far, right? And you have to really have to strip it back to basics. And, you know, yes, it might… some of it's their fault, but actually, a lot of it is they would just not…
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::Natalie Hurdley - NH Personal Training: educated or exposed to that type of education, which I think should start in schools.
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::Jill Hart-The Coach's Alchemist: And in the kitchen. I think in Japan, they have kids actually bake, cook their own lunch.
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::Jill Hart-The Coach's Alchemist: they have…
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::Natalie Hurdley - NH Personal Training: Yeah, I can…
200
::Jill Hart-The Coach's Alchemist: Teams of kids, they cook their own lunch, and then the next set…
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::Jill Hart-The Coach's Alchemist: cleans up afterwards, and it kind of rotates around. But they also have gardens in their schools, and
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::Jill Hart-The Coach's Alchemist: You need stuff like that. Kids need to see where does food come from, and, you know, how does it get here, and…
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::Jill Hart-The Coach's Alchemist: You know, I…
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::Natalie Hurdley - NH Personal Training: Yeah.
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::Jill Hart-The Coach's Alchemist: I've butchered a lot of animals in my life. We used to have a homestead, and
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::Jill Hart-The Coach's Alchemist: I think that people would eat far less meat if they
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::Jill Hart-The Coach's Alchemist: had to do it themselves? Yes.
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::Jill Hart-The Coach's Alchemist: You know, it used to be…
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::Jill Hart-The Coach's Alchemist: many years ago, that things like soup… people kept a pot of soup on the stove.
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::Jill Hart-The Coach's Alchemist: And they just kept adding to it, and, you know, that was… that was fast food in the days. You're really hungry, you just go have a bowl of soup, and it will tide you over till whenever a meal was gonna come. And sometimes that was the meal. Whatever was cooking on the stove, that… you just ate that, and we just keep adding stuff to it.
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::Natalie Hurdley - NH Personal Training: Yeah, absolutely.
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::Natalie Hurdley - NH Personal Training: Long gone are those days.
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::Jill Hart-The Coach's Alchemist: I don't know, I think we should bring I like it.
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::Natalie Hurdley - NH Personal Training: It's a shame. It is a shame. I love my soup as well. Not in the summer. I'm a soup person in the winter.
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::Jill Hart-The Coach's Alchemist: You could go with Borscht or Vishy swap.
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::Natalie Hurdley - NH Personal Training: Yeah.
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::Jill Hart-The Coach's Alchemist: Alright, let's talk about your 5-lift framework a little bit, because that's what you do, right? You help?
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::Natalie Hurdley - NH Personal Training: Yeah.
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::Natalie Hurdley - NH Personal Training: Absolutely, one of… One of the main things
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::Natalie Hurdley - NH Personal Training: I do with the ladies that come to me is I just try and strip back everything that's overwhelming, everything that's making… making it complicated, and go back to the foundations.
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::Natalie Hurdley - NH Personal Training: And I'm like, right, okay, if I give you a program, and whether that's one-on-one, or whether that's a do-it-yourself program, and I say, here are 10 exercises, follow the program, off you go.
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::Natalie Hurdley - NH Personal Training: Some people will do it, and other people will automatically be overwhelmed by it.
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::Natalie Hurdley - NH Personal Training: Now, if I go, okay, all I want you to do is learn 5 exercises, that's it, just 5.
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::Natalie Hurdley - NH Personal Training: And what we're gonna do, we're gonna start off with you exercising 3 days a week.
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::Natalie Hurdley - NH Personal Training: And each day, you're only actually gonna do 3 exercises.
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::Natalie Hurdley - NH Personal Training: That's it. So, each exercise is gonna be rotated twice a week.
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::Natalie Hurdley - NH Personal Training: But that's all you're gonna do. That way, if you've got 20 minutes, great.
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::Natalie Hurdley - NH Personal Training: If you've got 30, 40 minutes, great. If you've got an hour, great. But…
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::Natalie Hurdley - NH Personal Training: let's just strip the overwhelm and go back to foundations. And the 5 lifts that I use train everything.
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::Natalie Hurdley - NH Personal Training: So you don't need to worry about, I'm neglecting things. I get a lot of, but what about my core? Every time you lift weight, your core should be engaged. If it's engaged, it's working.
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::Natalie Hurdley - NH Personal Training: don't worry about it. If you're doing back exercises, your biceps are being worked. If you're doing…
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::Natalie Hurdley - NH Personal Training: chest or shoulder exercises, your triceps are being used, so don't worry about it. If you're doing deadlifts, your hamstrings, your butt.
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::Natalie Hurdley - NH Personal Training: Getting worked, don't worry about it. You know, there's all these little things where we can go, how do we really optimize our time?
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::Natalie Hurdley - NH Personal Training: So, yes, you've got to make some sacrifices, but sacrificing time with your family, or sacrificing time on your business, or sacrificing me time when you're busy and overwhelmed, doesn't have to be
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::Natalie Hurdley - NH Personal Training: completely guilt-driven. Let's remove all of it, simplify it, and get you a nice, actionable system in place that you can just follow.
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::Natalie Hurdley - NH Personal Training: whether that's… With me, coaching, one-on-one.
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::Natalie Hurdley - NH Personal Training: or whether it's a plan you are following, let's just strip it back. When you've built that consistency.
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::Natalie Hurdley - NH Personal Training: 4, 6, 8 weeks, depending on the person. We can go, okay.
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::Natalie Hurdley - NH Personal Training: Do we want to add to it?
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::Natalie Hurdley - NH Personal Training: do we want to carry on, but make it harder? How do we want to do this? And that, of course, will depend on the person's lifestyle.
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::Natalie Hurdley - NH Personal Training: And how much time they can dedicate to the gym.
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::Jill Hart-The Coach's Alchemist: Do you require people to go to the gym? Could this be done at home?
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::Natalie Hurdley - NH Personal Training: Yes, it can be done at home, however…
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::Natalie Hurdley - NH Personal Training: what I find with at home.
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::Natalie Hurdley - NH Personal Training: it's absolutely fine, you know, I've got a free 10-day workout
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::Natalie Hurdley - NH Personal Training: at home on my YouTube, and it's a great place to get started.
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::Natalie Hurdley - NH Personal Training: Lifting our body weight is a great place to get started, but we get progress through progressive overload, and that is harder to do.
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::Natalie Hurdley - NH Personal Training: at home, it's harder to do with body weight. And…
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::Natalie Hurdley - NH Personal Training: Another thing I find with women at home is they've got… they might have, you know, a set of weights that's collecting dust in the corner. They might go, I'm willing to invest in a little stack of weights. Okay, great. But…
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::Natalie Hurdley - NH Personal Training: If you're consistent, after 4 weeks, you've probably outgrown those weights.
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::Natalie Hurdley - NH Personal Training: Which means you've then got to reinvest in more weights, heavier weights, which are more expensive. Not to mention the cost, you've also got to think of the space, because you've got to store them at home.
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::Natalie Hurdley - NH Personal Training: Right? And most people can't necessarily do that. So you've got these little weights, then you've got these big weights, and then guess what? We're gonna outgrow those weights, and you're gonna have to do it again. That's more cost, that's more space, unless you buy a set, sell a set, and that's time, hassle, inconvenience.
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::Natalie Hurdley - NH Personal Training: So that's sort of the problem with doing things at home. Yes, we can make it work, and some women
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::Natalie Hurdley - NH Personal Training: will absolutely make it work, but I'm very clear on that journey.
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::Natalie Hurdley - NH Personal Training: to say, we can start you off at home, that's not a problem. However, be prepared to come across these obstacles that are going to hinder your progress eventually.
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::Natalie Hurdley - NH Personal Training: When you go to a gym, you do have a monthly
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::Natalie Hurdley - NH Personal Training: cost, or a yearly cost, a yearly investment. However, you never have to buy weights. When you get better.
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::Natalie Hurdley - NH Personal Training: Stronger, fitter. You don't have to invest in more. You don't have to use space at home.
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::Natalie Hurdley - NH Personal Training: You don't have to think about any of that. So, what usually happens with the women that I work with is they'll start off at home, I have something called an introduction offer to personal training.
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::Natalie Hurdley - NH Personal Training: Which is… which is 4 one-on-one sessions over the space of 4 weeks. Usually, they'll spend that at home.
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::Natalie Hurdley - NH Personal Training: just kind of seeing if they can get into a pattern, into that consistency. And then after the 4 weeks, we reassess. What's working? What's not working?
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::Natalie Hurdley - NH Personal Training: is it time for you to invest in a gym membership, or invest in weights? Or are we not there yet? And then we kind of take it one step at a time. And I'm all for meeting everybody where they're at, because everybody is different.
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::Natalie Hurdley - NH Personal Training: And their bodies need to be treated.
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::Natalie Hurdley - NH Personal Training: uniquely like that. I… I believe.
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::Jill Hart-The Coach's Alchemist: So when you're talking about your…
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::Jill Hart-The Coach's Alchemist: you're… you're gonna teach everybody, did you say, 5 exercises? Yeah. And rotate them over… to… Over…
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::Jill Hart-The Coach's Alchemist: 3 workouts a week, and then it's 2 exercises. So you're basically going to the gym, and you're doing two sets of exercises.
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::Natalie Hurdley - NH Personal Training: 3 sets of exercises in each workout, yeah.
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::Jill Hart-The Coach's Alchemist: 3 sets of exercises, each workout.
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::Jill Hart-The Coach's Alchemist: To failure, right?
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::Natalie Hurdley - NH Personal Training: No. No. We… Might go to failure, eventually.
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::Natalie Hurdley - NH Personal Training: But one of the big hindrances, and why women quit so early on, is because they're like, right, I'm motivated, I'm gonna go, go, go, go, go.
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::Natalie Hurdley - NH Personal Training: and then you… nobody can sustain that. Nobody can sustain it. Like, with anything, in business, in anything, you can't just go, go, go, go, go, and not stop, or not slow down at some point.
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::Natalie Hurdley - NH Personal Training: And they'll either end up injured, burnt out, or just not getting the progress, because a really, really key part of progress in your body is rest.
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::Natalie Hurdley - NH Personal Training: And if you're not giving your body that rest, it is not gonna perform at the level we need it to perform at. So, there's a couple of things we need to address there.
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::Natalie Hurdley - NH Personal Training: And it's like, look, if you want to go and train 7 days a week, I can't stop you. However, what I can do is educate you on why this is not a good idea.
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::Natalie Hurdley - NH Personal Training: Then what you do is up to you.
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::Jill Hart-The Coach's Alchemist: I like your program, and it's kind of what my husband does. He's 65, and most people are, like.
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::Jill Hart-The Coach's Alchemist: Wow.
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::Jill Hart-The Coach's Alchemist: Yeah. When they see him, because he has been doing this for…
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::Jill Hart-The Coach's Alchemist: most of his life. But he works out 3 days a week.
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::Jill Hart-The Coach's Alchemist: And I know the time that he spends in the gym, he's usually gone for an hour and a half or two hours, but a lot of that is… it's a social circle.
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::Natalie Hurdley - NH Personal Training: Yeah.
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::Jill Hart-The Coach's Alchemist: But he's at the gym that he's… he's talking to, and then he's gotta go sit in the sauna, and then…
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::Jill Hart-The Coach's Alchemist: He's gotta get a sports drink, he's gotta do all these things. And then he comes home, and then he has to go to the hot springs, where his other social group is.
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::Natalie Hurdley - NH Personal Training: Yeah, but, like, if you're looking at women who I'm looking after, they're like, I want to exercise, I do.
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::Natalie Hurdley - NH Personal Training: I want these goals, and I want to exercise, and I know it's gonna have so much benefit that's gonna carry over into my professional and my personal life. I just don't have the time. And I'm like, you do have the time, but you think you need an hour five days a week. You don't.
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::Natalie Hurdley - NH Personal Training: So let's start off with 10 minutes.
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::Natalie Hurdley - NH Personal Training: 3 days a week.
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::Natalie Hurdley - NH Personal Training: When you have that consistent pattern, and you've proven to yourself that you do have that time, then we can increase it.
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::Natalie Hurdley - NH Personal Training: And we'll… we'll go… we'll go that way. Because progress might be slow, but it's gonna be a hell of a lot faster than you not starting.
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::Jill Hart-The Coach's Alchemist: Yeah, and it's not…
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::Jill Hart-The Coach's Alchemist: I think a lot of us, when we think of the gym, we're thinking, like, okay, we're gonna go to the gym, and we're gonna do the weight circuit thing, and, you know, we look at all the machines, we gotta do all the machines.
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::Jill Hart-The Coach's Alchemist: And then we gotta do cardio, because, you know, you're at the gym, and everybody does cardio at the gym, so you look at those, you know.
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::Jill Hart-The Coach's Alchemist: Treadmills. I have a block about treadmills. I've fallen off of them so many times.
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::Jill Hart-The Coach's Alchemist: Let's get it disall. So, anyway…
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::Jill Hart-The Coach's Alchemist: And so you're not talking about cardio, because…
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::Natalie Hurdley - NH Personal Training: No.
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::Jill Hart-The Coach's Alchemist: Kind of works against us as women, but…
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::Natalie Hurdley - NH Personal Training: It can, it can do, but it still plays a role. From… from…
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::Natalie Hurdley - NH Personal Training: From a lot of my older clients, or people who have followed me for a long time, they will say that I'm anti-cardio. I'm not anti-cardio at all. Cardio has its place, but again, we are miss…
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::Natalie Hurdley - NH Personal Training: Or undereducated on what cardio's role is, and if you only have
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::Natalie Hurdley - NH Personal Training: 10 minutes 3 times a week, or half an hour 3 times a week.
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::Natalie Hurdley - NH Personal Training: Spend it lifting weights.
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::Natalie Hurdley - NH Personal Training: Because your cardio system, your heart, and your lungs will still get a workout through lifting. They've still got a lot of work to do.
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::Jill Hart-The Coach's Alchemist: Or walk to the gym and back.
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::Natalie Hurdley - NH Personal Training: And then you've got, you know, the Planet, which is a free treadmill.
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::Jill Hart-The Coach's Alchemist: Yeah!
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::Natalie Hurdley - NH Personal Training: You know?
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::Natalie Hurdley - NH Personal Training: So, yeah, for me, my preferred cardio is a swimming pool.
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::Natalie Hurdley - NH Personal Training: You know, and that makes my life easier. And now, you know, I take my daughter swimming.
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::Natalie Hurdley - NH Personal Training: And I've got that side. So people say I'm anti-cardio. Not anti-cardio, I'm just anti the miseducation around cardio, and if you do have only
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::Natalie Hurdley - NH Personal Training: A little bit of time to invest in the week.
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::Natalie Hurdley - NH Personal Training: then definitely prioritize lifting. And not just lifting small weights. Lift heavy! Don't be scared of lifting heavy. Get your form right, get your confidence up, lift heavy.
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::Natalie Hurdley - NH Personal Training: It will benefit you. Future you will thank you so much for it.
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::Jill Hart-The Coach's Alchemist: And you don't have to do a million reps.
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::Natalie Hurdley - NH Personal Training: No.
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::Jill Hart-The Coach's Alchemist: Three or five.
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::Natalie Hurdley - NH Personal Training: If you want to do cardio, if you want to do cardio while you lift, increase your reps. If you want to… if you want to get stronger.
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::Natalie Hurdley - NH Personal Training: Then, yeah, absolutely, increase the weight instead of the reps, but it's up to you, and you can mix and match that, no problem.
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::Jill Hart-The Coach's Alchemist: Excellent, excellent. So, how do people get in touch with you, and how do you work? Do you work with people everywhere, I mean, or just in the UK?
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::Natalie Hurdley - NH Personal Training: Yeah, so, I do face-to-face personal training, which is obviously people local to me in a gym, but the majority of my business is actually in the US, but I do have clients all over. It's really funny, because during, during lockdown, during COVID,
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::Natalie Hurdley - NH Personal Training: I started online networking a lot. All of our gyms were shut.
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::Natalie Hurdley - NH Personal Training: And I started speaking to quite a lot of Americans through this online networking.
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::Natalie Hurdley - NH Personal Training: And they were saying, oh, my gym's not shut, I've just gotta wear a mask.
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::Natalie Hurdley - NH Personal Training: And I was like, okay. And then they started working with me, and I was like, well, why, you know, why don't you work with a personal trainer in your gym? And I'd never done online coaching before.
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::Natalie Hurdley - NH Personal Training: And they went, well, I like you.
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::Natalie Hurdley - NH Personal Training: And I like the fact that you're sort of on the phone.
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::Natalie Hurdley - NH Personal Training: In my ears, you can see me, and you can coach me live from my phone.
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::Natalie Hurdley - NH Personal Training: I like that element, and I even had quite a few women say to me, well, I've had a look at your social media, and you're not preaching about a six-pack. You're not half-naked all over… all over it.
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::Natalie Hurdley - NH Personal Training: You're talking about, like, real sustainable things for women who just want to get a little bit fitter, and they're not after the six-pack, or they're not after, you know, massive, massive goals, they're just after something that fits really well into their life.
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::Natalie Hurdley - NH Personal Training: And I started to build my, you know, my client base there, and I've got… I've got a client in Pakistan, I've got a client in… in the Netherlands, all… all over, really. As long as you speak English, because I don't speak any other language, and you've got a good internet connection, we're good to go.
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::Jill Hart-The Coach's Alchemist: That's excellent, that's excellent, and it's…
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::Jill Hart-The Coach's Alchemist: I think the eye-opening piece for me, and I hope that the audience takes this away too, is that it takes 10-15 minutes
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::Jill Hart-The Coach's Alchemist: You don't even have to wear gym clothes. You can just go in in your street clothes, do your lifting, and leave. And you're not gonna be, like, all sweaty, like if you just ran a million miles.
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::Jill Hart-The Coach's Alchemist: Because you're just lifting! It's what we…
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::Natalie Hurdley - NH Personal Training: Absolutely.
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::Jill Hart-The Coach's Alchemist: used to do, but…
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::Natalie Hurdley - NH Personal Training: I mean, you can definitely build up a good sweat, you know, there are people out there who are like, I don't feel like I've worked hard enough because I'm not sweating. That's not a good measure of progress at all.
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::Jill Hart-The Coach's Alchemist: And again, you know, when you first start, muscle weighs more than fat, so… Get over the scale thing.
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::Natalie Hurdley - NH Personal Training: So what…
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::Jill Hart-The Coach's Alchemist: I'll lie to you.
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::Natalie Hurdley - NH Personal Training: It will lie to you. There's… there's so many factors… we talked about this before the call. There's just so many factors with… with scales, especially as women. Hormones play a massive, massive part. The heat…
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::Natalie Hurdley - NH Personal Training: all sorts of things play a massive part on the scales. Definitely a better indicator if you're looking at your body shape and size is closed, but you've also got to think that, actually, muscle doesn't weigh heavier than fat, it's just denser than fat. They weigh exactly the same, they just take up less space.
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::Natalie Hurdley - NH Personal Training: So, don't worry about that either.
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::Jill Hart-The Coach's Alchemist: I love it.
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::Jill Hart-The Coach's Alchemist: So people can, you have the 5-lift framework that you share with people, and they can find that on your website, is that correct?
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::Natalie Hurdley - NH Personal Training: Yeah, so the 5-lift framework is downloadable, there's a… there's a video element, and there's a PDF element, so I've kind of covered both there, and it's either…
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::Natalie Hurdley - NH Personal Training: dumbbells, or a barbell, depending on where you are in your journey. And if you're not quite there in your journey yet, my YouTube does have a bodyweight workout, that you can just rinse and repeat as much as you want over on my YouTube.
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::Natalie Hurdley - NH Personal Training: most of my content goes over to my YouTube, and then the downloadable will be on there as well.
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::Jill Hart-The Coach's Alchemist: Excellent. And people can find you at natalieHurley.system.io slash 5 dash lift dash framework, and we'll make sure we put that in the links below. But you're also on Substack.
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::Natalie Hurdley - NH Personal Training: And…
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::Jill Hart-The Coach's Alchemist: I'm gonna share about what you're doing over there a little bit, and then…
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::Natalie Hurdley - NH Personal Training: Yeah, so,
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::Natalie Hurdley - NH Personal Training: I'm finding… I'm quite new to Substack, and I'm finding it a platform I just really, really like being on.
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::Natalie Hurdley - NH Personal Training: I kind of condense my blogs down for articles over there. I hang out on LinkedIn a lot, so I do articles on there as well. I really… I really like the daily notes on Substack. I find that fantastic, because sometimes…
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::Natalie Hurdley - NH Personal Training: most of the time, I'll have a thought, or something will come up, and I'm like, I can just put this down as a note.
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::Natalie Hurdley - NH Personal Training: And the majority of the time, it will relate back to fitness, that… and people can just take bite-sized information and
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::Natalie Hurdley - NH Personal Training: it will relate to them, because it's all about telling that story, and having that relatable moment, and oh my god, this happens to me too. You know, I really…
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::Natalie Hurdley - NH Personal Training: I really like it, and over on Instagram, I don't really use Instagram, but I really like the stories, and Substack notes remind me of Instagram Stories, just that little bite-sized storytelling piece of content, and I really enjoy it.
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::Jill Hart-The Coach's Alchemist: I love it, too. That's my favorite.
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::Natalie Hurdley - NH Personal Training: Yeah, I mean, it's your fault I'm on there, you got me on there, so…
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::Jill Hart-The Coach's Alchemist: And we're gonna just keep pushing you to…
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::Natalie Hurdley - NH Personal Training: we are.
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::Jill Hart-The Coach's Alchemist: stuff there.
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::Natalie Hurdley - NH Personal Training: Yeah, absolutely. I'll push you in the weights room, you can push me on Substack, it's all good.
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::Jill Hart-The Coach's Alchemist: It's a plan, it's a plan! I love how it works together.
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::Natalie Hurdley - NH Personal Training: Yeah, absolutely.
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::Jill Hart-The Coach's Alchemist: Alright, Natalie, thank you so much for sharing with us today.
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::Natalie Hurdley - NH Personal Training: Thank you for having me, Jill.
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::Jill Hart-The Coach's Alchemist: You can learn more about Natalie and learn more about the 5 Lyft Framework by visiting natalieHurley.system, which is S-Y-S-T-E-M-E dot I-O forward slash 5 dash lift dot dash framework, and consider subscribing to her over on Substack at
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::Jill Hart-The Coach's Alchemist: natalieHurley.substack.com, and we'll be sure and put those links in the show notes below. Thank you for tuning in with us today. If you're ready to amplify your voice, monetize your mission, and start attracting premium clients, your next step is simple. Head to thecoachesalchemist.com and schedule your free client and acquisition audit.
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::Jill Hart-The Coach's Alchemist: Join us for our next episode as we share what others are doing to raise the global frequency, and remember, change begins with you. You have all the power to change the world. Start today and get there.
