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Hi! I’m Natalie Upp, but you can call me Nat.

Certified personal trainer, nutrition coach, behavior change specialist, midlife women’s health educator, and founder of Fired Upp Fitness.

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I help women in perimenopause and postmenopause understand what’s happening in their bodies and create sustainable longevity habits that support metabolism, build strength, reduce inflammation, and restore energy so they can live long, healthy, independent lives.

 

I believe that midlife isn’t the beginning of the end—it’s the beginning of a deeper understanding of yourself.​

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My Moment of Truth

But my story didn’t start as a coach. It began as a woman trying to make sense of her own changing body.

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For years, I lived off sugar and Diet Cokes, pushed through work exhaustion, and ignored every signal my body tried to send me. I kept thinking I just needed to “try harder,” be more disciplined, or eat cleaner. I basically became obsessed with trying to achieve a better body and even competed in fitness shows. 

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I kept telling my doctor that I felt "off" even though I worked out all the time and ate so healthy. She didn’t give me answers—just vague advice and two solutions: birth control and antidepressants. Neither addressed the root cause of the actual issue, so I didn't accept them.

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Looking more into my symptoms, I finally realized my hormones were running the show—and this stage of life had a name: perimenopause.

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That ah-ha moment changed everything.

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Since then, I have done a deep dive into the research over the past several years. I consider myself a lifelong learner and have read over 50 books on hormones, nutrition, mindset, and menopause. What I've learned has completely reframed how I approach health—for myself and now for every woman I coach.

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My peri-to-postmenopause journey sparked my purpose.
I want to help women stop guessing, stop feeling dismissed, and start understanding their bodies—so they can feel strong, confident, and like themselves again.

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My Philosophy—What I Believe

Women don’t need extreme diets, endless workouts, or a personality transplant to feel better in midlife. What we need is:

  • A regulated nervous system

  • Balanced blood sugar

  • More muscle

  • Better recovery

  • Support for our changing metabolism

  • Habits that last—not for 30 days, but for decades

 

The pillars that matter most—stress management, sleep, movement, nutrition, and mindset—form the foundation of sustainable longevity habits that support you through menopause and into the healthiest years of your life.

 

Inside my coaching and programs, I also teach women how to reconnect with their bodies using my DREAMS Biofeedback Check-In:
Digestion • Rest • Energy • Appetite • Mood & Stress • Strength

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It’s a simple but powerful tool that helps you listen to what your body needs, without overthinking or perfectionism.

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A Bit More About Me

I’m a former occupational therapist turned development director turned women’s health educator.


I’m a lover of long walks, any vacation that includes a beach, and simple, nourishing routines that make life feel calm and more enjoyable.

 

When I’m not coaching or creating resources for women in midlife, you’ll probably find me:

  • Taking my yellow lab for a walk

  • Getting my monthly massage

  • Drinking coffee and working in PJs

  • Eating whatever my husband fixes for dinner

  • Or visiting my daughters at college

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Let's Simplify Menopause Together

You don’t need a strict plan.
You don’t need restriction.
You don’t need to “push harder.”

 

You need a realistic path built for your midlife body—and I’d be honored to guide you.

 

👉 Take the Surviving or Thriving Quiz
👉 Begin Your Journey

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