New Year New YOU!! How I transformed my body with 4 simple steps and no gym membership!

I transformed my body with four simple steps and no gym membership. I’m going to show you how I did it

2 years apart! How I transformed my body

I transformed my body with no gym membership

These photos were taken 2 years apart!

Now don’t get me wrong I’m happy in both! The first photo I was about a size 14. The biggest I have ever been. The second photo I’m a happy size 10. Iv always had curves and never wanted to lose them. I just simply wanted to maintain a healthy weight.

The first photo was taken in Morrocco on holiday.  To give you an idea of my lifestyle. I was between performing jobs and had a month before I went away again on another job for 9 months! Before the holiday I was performing in Fame in Italy. My schedule was very unpredictable and I spent evenings eating Italian food and drinking lots of red wine (gaining weight and living an unhealthy lifestyle)! On this holiday I was overindulging, eating chips for breakfast, lunch and a side for dinner! All inclusive and all the desserts you could ask for! I was very unhappy with my figure, however. I didn’t know how to shift the weight fast for my next job and felt conscious in a bikini and tight dresses.

In the two years, I spent a year travelling all over the world with my job and living out of a suitcase. Then the other year I moved back to London and didn’t have a regular enough schedule to make the most out of a gym membership. With auditions, different job schedules and different working locations it made no sense! Plus London gyms are not exactly cheap. Actors I feel ya! So what did I do to shift the weight? How I transformed my body from unhealthy to healthy.

4 simple steps

  • Make a choice!

I made the decision to lose weight! I didn’t enjoy looking and feeling unhealthy! Decided to learn about food and fitness and learn how to properly fuel and care for my body. Started writing in a journal. Which I couldn’t stick to but the intention was there which planted a seed to mentally keep track of what I ate throughout the day! A made a choice and stuck to that! Even if some days I fell off track, with takeaways or chocolate. I would always go back to my regular routine after a few days. No more excuses or ‘my diet starts tomorrow’. I realised the only person I was cheating was myself so whats the point?

  • Meal prep transformed my body in the kitchen

    I transformed my body with no gym membership

This worked wonders for me! I know it sounds silly or time-consuming prepping meals on a Sunday evening. But trust me! It changed my figure. Some weeks I have so many auditions and castings I eat all over the place. Constantly grab food on the go or eat snacks. But food prepping helped me stick to regular meals that made me feel full. Planning what I was going to eat throughout the day made my life so much simpler throughout the week. Also prevented me from snacking and actually saved me money!

There are loads of recipe ideas online and I’m no way a nutritionist or expert. But here’s a few of

my own simple recipes that I like to use

Chicken Breast, sweet potato, veggies.

Tuna, wholemeal rice, broccoli and veggies with a boiled egg

Quorn Mince, kidney beans, veggies, brown rice

I will be doing a follow-up post with more detail about my meal preps so check back 😉

  • Youtube workouts transformed my body in the living room

I swear Youtube is the best thing on the planet! It’s been my go-to for a quick workout. I workout in my bedroom, with a yoga mat and free weights. They are super cheap too! Great for stretching, core, yoga or any other workout. You can purchase one here
Masione® Yoga Mat 6mm

A few of my favourite fitness channels are linked below. I switch between them and they have lots of different types of videos to choose from. Depending on what you want to focus on or if you want an intense or light workout.

Pop Sugar Fitness   

Fitness Blender

BeFit GO

I try to do a video at least 3/4 times a week usually around 30/45 mins and also do cardio 2x a week. Jogging, swimming or dance classes.

  • Cut down on refined SUGAR!

This was the hardest for me and I still struggle because refined sugar is EVERYWHERE! But I’m more aware of it now. I don’t drink fizzy drinks, energy drinks. Snacks like crisps, chocolate, doughnuts, cakes, cookies are in moderation.I try to have one cheat meal a week and then I indulge but not overindulge.


Now I’m not a PT, or a nutritionist or an expert but I did use these methods and it worked for me! If it inspires you or gives you some tips then that’s perfect! I’m still learning what works for my body and enjoying the process. Taking my fitness to the next level over the next few months so stay posted


Most importantly be healthy and happy and love the body your in. The main goal is to have self love regardless of your shape and size. Throughout this journey iv managed to build my self love and acceptance.


Natalie Rose


How to eat well on a budget

A Message to you | body confidence




  1. January 7, 2018 / 10:56 pm

    Great post girl! I really feel like you inspired us readers. It was real. Something everyone can relate to and the way you transformed was practical. I know everyone’s body reacts differently to any fitness and diet routine but I feel like you nailed the basics and how just small changes can add up to big results. Loved it!

  2. January 8, 2018 / 8:16 pm

    Excellent tips! You look absolutely amazing and you’re definitely my motivation to kick-start this diet!

  3. January 8, 2018 / 10:58 pm

    Whoop whoop! Great tips Natalie! You look great!

  4. January 9, 2018 / 2:36 pm

    Great post! I feel you! A crazy schedule can make things difficult. Great tips.

  5. Sagar Vegad
    January 14, 2018 / 6:47 pm

    So inspiring! well done!

  6. January 15, 2018 / 2:09 pm

    You look great! I like the meal prep. Thanks!

  7. January 15, 2018 / 2:49 pm

    Wow, impressive transformation! I’m in the process of reducing my sugar intake now. I don’t have sugar in my kitchen anymore and will not buy products that contain sugar on their labels. In order to make this less difficult, I will not ask about sugar when I go out to eat though as I’m already vegan and want to be able to at least go out for dinner every once in a while. 🙂

  8. January 15, 2018 / 2:55 pm

    Looking forward to your meal prep post! But it’s amazing how a few lifestyle changes can make such a huge difference. Great job.

  9. February 14, 2018 / 2:38 pm

    amazing transformation!

  10. Susan
    August 9, 2018 / 4:34 am

    Thanks for your inspiration!

    • Natalie Rose
      August 9, 2018 / 9:21 am

      Your so welcome! Thanks for checking it out.

  11. Susan
    August 9, 2018 / 4:35 am

    Thank you for you inspiration!

Leave a Reply

Your email address will not be published. Required fields are marked *

Please wait...

Hey! Subscribe and be inspired ;)

Want to be notified when our article is published? Enter your email address and name below to be the first to know
%d bloggers like this: