He Called Me A Chiseled Marshmallow

He Called Me A Chiseled Marshmallow

**January 4, 2016: When I WROTE this, this was what I WAS doing. For more current ways I am training, learn about STRONGER.**

What a difference small tweaks can make

A few  years ago I was a “chiseled marshmallow”.

I WAS “fit”. Fit enough that people would ask me for nutrition and workout advice daily.  I thought I was doing pretty well until my friend Ari politely described me as sort of a chiseled marshmallow. What is a chiseled marshmallow you ask?

Well for those of you who train and eat healthy you may know what I am talking about here.  It means you have muscle, you are fit, but you have a “layer” over it. It means that with the right pose, the right lighting and the right outfit you can look extra fit, but you have a layer that just won’t go away. We may not recognize ourselves as chiseled marshmallows, but rather as “someone who carries extra water” or someone who “genetically has a layer”.

Screen shot 2013-04-24 at 10.16.04 AM

LEFT 2012 RIGHT April 2013

I was eating very healthy and I was at a great “weight”

After all,  I was a size 6 and I was fitness modeling. Not too shabby and many people would love to be a size 6! However, I had a few things I had just “accepted” about my body type and my age.

My lower back was in constant pain, my knees were starting to hurt and I accepted that “naturally lean” and “tiny” just weren’t adjectives in my dealing cards. I was eating very clean and healthy and although I wanted to be “leaner” I was NOT open to taking “fat burners”,  becoming even more “strict” with my diet or “adding more time” to my workouts.

Around this time I had met with my friend about co-writing a 12 week super shred program. All of my programs had been successful in helping people lose weight and keep it off, but I was getting a lot more questions about how to get “shredded” in a healthy manner.  I was in very good shape, but I was not the “shredded” proof that I needed to be…yet!

So the journey to a shredded me began…

As I preach to others, you have to step out of your comfort zone if you want to see different results. You have to be open minded. So I decided that it was MY turn to step out of MY comfort zone.

What I THOUGHT I needed to do previously to get “shredded” was no longer working for me and it was time to CHANGE it. Here are some things I had been doing and thought I had to do:

  • Eat many mini meals a day (often 6-8)
  • Do long drawn out cardio to burn fat
  • Eat high fiber grains
  • Do lots of reps with light weights
  • Lots and lots of crunches.

Sound familiar?

These are ALL things I did for years and had worked to an extent for me.  Those things helped me lose 60 lbs of baby weight.  Those things got me to where I was, and I still suggest those things to people that have weight to lose. They are the FIRST steps in getting to a healthy weight and maintaining it.

However, once you get “chiseled marshmallow lean” and want to take things to the next level, you have to make some changes to get that ultra-fit and ultra-lean physique in a healthy manner.

So what has changed?

Before I get into that, let me set the tone with the results: Screen shot 2013-04-19 at 11.37.19 AM

  • 13+ lbs of fat are GONE
  • My 5’2″ 123lb body is no longer a “chiseled marshmallow” it is now a lean, healthy functionally fit size 2.
  • I am now 110 lbs (from 123) and have gained lean mass while losing FAT.
  • I have gotten stronger and much more fit.  For example, I can do almost 100 chin ups throughout my workout now!
  • I am never hungry and I feel the best I have in years.
  • My back pain is GONE.

So WHAT changed?

  • I have dropped the grains. They just simply were NOT working for me anymore.  I am not low carb, as I eat PLENTY of fruits and veggies and even the occasional sweet potato fries, but the grains are GONE.
  • I do NOT eat 6-8 meals per day anymore. More like 3-5 meals a day and sometimes some pre & post workout Whey with a piece of fruit.
  • My dietary FAT has been raised to about 40% in my diet. I eat a lot of healthy fats like coconut oil, avocado and sometimes nuts, nut butters and seeds. I also DO eat organic and raw ghee.
  • The intensity of training has gone WAY up. I do a LOT of body weight exercises (pull ups, pushups, plyos, planks, the list goes on…)
  • My gym visits are SHORT, intense, to the point, and not as frequent.
  • Crunches are OUT. I have not done a crunch in over two years and my abs are more defined then ever.
  • I do some SERIOUS bodyweight training. It is intense and “heavy”. For instance, I will do a bunch of pull ups, handstand pushups, planks, pushups, sled pulls, stability ball work, and focussed PLANK variations. I am not a fan of “machines” but I DO use weights on some of my bodyweight stuff like SLED PULLS where I will pile on four 45 lb plates.
  • I am NOT against “lifting” but I suggest lifting HEAVY when you do. When I was getting “super shred” focused 70 lb sumo squats were common for me. If it wasn’t heavy and hard I did not bother.
  • Functional training and the right muscle activation exercises are a must. I spend more time foam rolling and activating my glutes prior to my workouts and as a result my back is PAIN FREE.
  • I DROPPED the “long drawn out cardio”. You are only trading calories for calories. It makes you hungrier and is a waste of time.
  • I have ADDED some supplements to my diet. More than I was using before.

I giggle at these two running images. The one on the LEFT was taken prior to my “new way” of super shred training and the one on the RIGHT was immediately POST 12 week super shred.   13 lbs of fat is what has changed…

Screen shot 2013-04-20 at 4.08.07 PMYou have to start somewhere

Doesn’t matter where you are today with your weight loss journey, the first thing you have to do is commit to change. 

For those of you just starting your weight loss journey or getting back into shape, I highly recommend you check out my jump start programs that have helped hundreds of THOUSANDS of people lose weight and change their lives.

If you are just at the beginning of your weight loss journey, start with the 7 Day Jump Start


If and when you are ready to get “shredded” and take things to the NEXT level in your fitness…time to up the INTENSITY and make several other key changes.  The pictures don’t lie, and I am a believer… to learn more about how I eat & train now and get in the best shape of YOUR life, look HERE.

And YES I am 44 and YES I am a mom so please don’t say, “but…” 🙂

Who else wants to GET IN SHAPE?

“Be Happy…Be Healthy…Be Fit!”

– Natalie Jill

Do you want to get the BEST of body weight exercises that you can do at home? Get my DVD’s HERE.

Are you ready to get SUPER SHRED FIT? Go HERE



Natalie Jill

Natalie Jill is a Fat Loss Expert turned high performance coach who helps woman Age In Reverse and level up their lives! Natalie Jill is the author of two best selling books "7 Day Jump Start- Unprocess Your Diet" and "Aging in Reverse" and has been recognized from Forbes and Greatist several years running as one of the top health and wellness influencers in the world. She is also the creator and host of the top ranking podcast Leveling Up Creating Everything from Nothing. . To know more about Natalie Jill, you can visit her Facebook Profile.

  • chuck
    Posted at 14:39h, 25 April

    Thanks for the inspiration and strategies. You are a rock star 🙂

  • Sylvia
    Posted at 18:13h, 25 April

    Nat you are one motivational BABE! Love the fact that you’re not afraid to say it how it is, how you see it, and NO BS! And at your age, you are stunningly GORGEOUS! You do NOT look 41 going on 42, but I think those who take care of themselves got that special gene that keeps us young! I am 45 (turned 45 this past St. Patty’s day!) and people do not believe I am in my mid 40’s! I’ve always taken care of myself and since I started taking supplements and weight training I will never go back to eating bad foods! It’s all on what you eat, and how you workout! Kudos to you girl and keep motivating us out there! I always say “age is just a number… But can you do what I do?” and most say “NO!”… So I kick them (with words, not literally, lol!) and say “then get going NOW!” LOVE YOU NATALIE!

  • Andrew Poletto
    Posted at 23:27h, 25 April

    Great article Natalie Jill! Lots of great info! Thanks for sharing!

  • Viviane
    Posted at 07:48h, 26 April

    Oh I’m so glad to see you going in this direction! Yay!!!
    Awesome. I’m very lean and don’t have much of a layer but am needing to increase my lean muscle whilst trying not to put on wads of fat along the way, so I get the marshmallow reference 🙂
    Playing around to get the right mix of foods and macros is so important and takes time to figure out.
    How long did it take you to work it all out, Natalie?

    Great work, you look amazing. Truly gorgeous and healthy.

  • Tiffany Patterson
    Posted at 14:14h, 03 May

    Hi Natalie!
    I just wanted to say thank you for writing such a straight-to-the-point yet informative article. My sister and I are half way through your 12 week program and I’ve got to say that it’s definitely the best program that I’ve ever followed. It came at a perfect time in my life and now I can say that I’ve NEVER felt this strong before. Awesome work!

  • Beatatjata
    Posted at 11:24h, 23 May

    Over 40? can´t believe it! You´re kidding, right?! I feel OLD next to you :-). love this blog though, it´s giving me something to think about…

  • jackie
    Posted at 14:09h, 01 June

    would love to order your jumpstart kit but please tell me what is included. I am someone who really does not like to cook and am always busy. Thanks and would love input as I am a huge fan

  • Annika
    Posted at 19:30h, 23 June

    Omg what you wrote about calories for calories with cardio is so true!! I always get so hungry after doing cardio!! But besides eating more healthy I also want to drop wait. I follow the 70% diet 30%gym philosophy. And changes in diet affect weightloss positively. But cardio still essential right? So how can I avoid the whole calorie for calorie problem? :-/

  • Annika
    Posted at 19:31h, 23 June

    *want to drop WEIGHT (not wait lol)

  • marlene
    Posted at 17:35h, 01 June

    This is so what I need! I’m currently 5’2″ & just reaching 123! I’m happiest at 110-115 but can’t seem to get back to it. Can’t wait to see if during this 30 day challenge, I can stop focusing on a number/size & focus on doing a new skill. Any suggestions for fighting the sweet tooth that I so regularly battle with? Lol Thanks!

  • Lynda bill
    Posted at 18:25h, 08 May

    You look amazing either way! If i can get to the point where i look like our first pic, i will be excited!! just started your 7 day jump start last week and now I’m waiting for the rev 4 dvd to come! can’t wait to start the work outs! whenever i am tempted to snack on something i shouldn’t, I picture the goat face you posted on instagram last week and it makes me laugh and walk away from the temptation!thank you for all you do and for all your words of encouragement! ( already down 5 pounds!!!) xoxoxo

    • Lynda bill
      Posted at 18:25h, 08 May

      I meant YOUR first pic… not our.. hahaha!