Last month, Natali Medlin returned to competitive bodybuilding, a significant effort after more than a decade during which she married, had three beautiful babies, and started her own personal training gym here in Tucson. She shares her journey during which she competed at an event in Hawaii where she placed 3rd!
● When did you start in bodybuilding? What got you into it?
I met my future coach at a retail shop I worked at. She was older than me and had an amazing physique. At the time, I thought, “What is my excuse not to look like that?” I was 27 at the time. So it was on my bucket list to compete. 2011 was my first bikini competition, with the National Physique Committee. I placed 3rd.
● Given that you had a shorter prep time than usual, how did you adjust your training and nutrition to ensure you were competition-ready?
I had just finished a six-week fitness challenge during which I went vegan for the first time. I decided to keep on the vegan diet to see how I felt during a competition. This prep I had to work around many existing injuries. My sciatica has been a big problem, not to mention my hips and sacrum were uneven. I had to get adjusted at the chiropractor two to three times per week on top of having massages. If I didn’t do this, I would have made my injuries and body worse, which is never worth it in the end. I’m all about health maintenance and working around the issues.
● What was your primary focus during this prep: weight training, cardio, or diet? How did you balance these elements to achieve your best physique?
All three: strength training and cardio six times a week for 60 minutes. I did this mostly because my prep was so short. Diet is the number one key factor when it comes to these competitions; otherwise, you won’t get the results you want.
● What was key to your success as you prepared for competition?
Making sure I had my meals with me for the day was key. I train clients in the morning and then get my workouts in between, along with cardio. I train clients in the evening, on top of regular chores and life. But life is never perfect, and so you have to work around what you’ve got. You must be willing to be flexible, so if I didn’t get my workouts done or cardio when I scheduled it, I had to fit it in later, even if that meant staying up later.
● Were there any specific challenges you faced during this prep that you hadn't encountered before, and how did you overcome them?
There were new challenges in this prep that I had not faced before. What you see on Instagram or Facebook can be deceiving, right? Because we show people what we want them to see. However, I have been under an enormous amount of stress, including stalking issues. Regardless of what I’m dealing with or going through at any moment in my life, competing has always been my refuge. Putting myself through a mentally and physically challenging sport keeps me focused on a goal. In the end, I know I’ll get through whatever challenge life throws my way. But I know if I give it my all and don’t give up, then the hard, painful things going on in my life will pass as well. There’s always a rainbow after a storm, so there is no sense in dwelling on the negative. Just push through the storm and find the rainbow.
● What role did mental preparation and mindset play in your comeback? Did you approach this competition differently mentally than in the past?
No, it’s always been the same mindset. If I go to work and push past the pain, I’ll come out of it. Besides, there is no sense in sitting on your pity pot when times get rough. In my case, I love food. Food is go-to for stress. So instead of indulging and getting momentary satisfaction from food. I can literally work my butt off and then eat it right back and still look good.
● Did you incorporate any new techniques or strategies into your routine for this prep that you hadn't used before?
When it comes to training, it’s never the same for any person. Because I have so many injuries, I have to have a coach watch my form. I can’t see myself from behind, so I didn't do many of the workouts I may have done in the past. Lots of leg workouts were done independently.
● How did your support system, including family and possibly coaches, contribute to your successful return to competition?
Even though this is an individual sport, there is always a team supporting you. My coaches and teammates were there for reassurance, especially when I felt weak and didn’t want to do cardio. And I am fortunate to have my family for always supporting my love of the sport. Even clients cheered me on and encouraged me.
● Looking ahead, do you have any goals or plans for future competitions, and how will your experience from this prep shape your approach going forward?
I’m horrible! I’m gonna compete again this November! What can I say? I love it!
Helping someone transform their body and achieve something they once thought impossible is one of the best feelings.