For Natalie—obé’s newest Sculpt + Strength instructor—movement has always been personal. Growing up in Ohio, she lived and breathed competitive dance—six days a week, in every style you can think of.
Naturally, that passion evolved into a love for fitness, with strength training and running winning over her heart. Teaching wasn’t always the plan, but once she realized she could help others find joy in movement, everything clicked.
Natalie’s Strength classes are always approachable—and hint, hint: great for women who are just looking to start strength training. She’ll always encourage you to lift heavy (whatever that means for you) and guide you to do so safely. In Sculpt, you’ll feel her dance roots shine—everything is beat-based, high-energy, and seamlessly flowing.
When she’s not teaching, Natalie loves trying out new NYC restaurants (ask her for recs!), traveling, or wandering around the city. Get to know her below, and follow along her adventures at @nat.nova.
What role did movement play in your life growing up?
I grew up in Ohio immersed in competitive dance—from tap to jazz, contemporary ballet, hip hop, and even theater and school plays. Dance wasn’t just a hobby; it was my life. I had my first tap class when I was 3! Growing up, I dedicated myself six days a week and formed a bond with my dance family that still shapes who I am today.
After graduating from Ohio State, I moved to New York in 2015 and took on everything from modeling to on-air hosting—anything that wasn’t the typical nine-to-five. During that whirlwind time, my dad got really sick. He was battling lung cancer. And that forced me to reconsider my real purpose.
Fitness, like dance, had always been that thing I came back to as my safe space—a way to lose myself in movement and feel empowered. Losing my dad in 2017 deepened that calling. I realized that the love and strength I find in fitness was something I could share to help others discover joy in fitness and working out, rather than seeing it as a punishment.
What was your entryway into fitness?
The transition was natural. After growing up dancing, I worried about what would happen if I wasn’t dancing six hours a day. It started with the cardio bunny days—and then I made my way out of it somehow and started experimenting with strength training. Just learning at my little Planet Fitness, figuring stuff out with trial and error and watching videos. That was where I found my confidence. At the same time, doing long runs outside helped me clear my head for the day. It was how I reset.
Once I earned my NASM certifications, I began personal training—focusing on beginners who needed guidance in navigating the gym without feeling overwhelmed. Later, group fitness allowed me to expand my teaching and share my journey with even more people.
What are your Strength classes like?
Approachable for anyone on any level. I design them so you can decide how you show up each day and push yourself at your own pace. I want you to feel like you’re working out with your best friend: supported, challenged, and inspired by what feels good for your body. By the end, you should feel stronger, more powerful, and ready to take on whatever comes your way.
In terms of structure: I balance progressive overload with ample recovery time. Between sets, I encourage you to assess how you’re feeling—whether it’s time to up the weight or focus on maintaining your form. I’ll always encourage you to lift heavy if that’s something you’re ready for. And heavy obviously means different things for different people—but I emphasize that.
I also keep things moving by alternating supersets and circuits so that while one muscle group rests, another gets a workout. You’re just kind of flowing through. And I hope that the time flies by and you’re excited once it’s done.
What about your Sculpt classes?
I always bring that dancer influence that makes it feel like more of a party—something you want to show up to. Of course, you’ll get a serious burn and target every small muscle group, all while moving to a beat. I incorporate moments where you can let go and groove, making the workout fun and a little bit of a celebration. It consistently flows from one thing to the next.
How would you describe your teaching style?
I strike a balance between practical cueing and creating a fun, lighthearted atmosphere. Form is big for me. So I’ll give you plenty of cues so you don’t ever walk away hurting or feeling like you did something incorrectly. But then the other half is a little distraction, having fun. I want to make it light-hearted and positive.
What’s your fitness persona?
I like to think of myself as the female Ted Lasso. I want to help every person. I want everyone to leave a room feeling better than they entered it. I try to bring that element of laughter and not taking yourself too seriously—the overall positivity of making someone feel they are capable of so much more than they realize.
What’s your fitness mantra?
“Now, we can go out and conquer anything.” Feeling like whatever you were facing before you walked in. Now it’s cool. You realize life’s not that serious; now you can conquer it all.
What’s something every woman should know?
I want to bust the myth that strength training is scary and intimidating! There’s really no question at this point how important it is. The science is very much there. It’s truly the foundation for everything with longevity.
Lifting heavy weights is so amazing for you in every way possible. You are not going to lift a heavy dumbbell and get bulky! It only makes me feel more confident in what I am capable of. And just knowing that you are preparing yourself for a long, healthy life. It goes so much further than aesthetics. It’s setting yourself up to be the strongest human that you can be.
What’s your favorite part about being a fitness instructor?
Sharing something that I am so passionate about! Knowing that people are taking the time to spend their time with me is so special. I want to make sure that I’m giving them the utmost value—so they can learn something, have some fun, maybe laugh a little bit, and just know they are better for showing up and investing in themselves. I think that’s so powerful!
Now onto the life questions!
Favorite beverage?
For a special treat: The iced blueberry matcha from Blank Street Coffee in New York. Daily, I love the pink PowerAde Zero—which my little nephew affectionately calls pink water.
Go to workout snack?
Right now, I’m obsessing over righteous felon jerky and dates—think dark chocolate dates with sea salt sprinkled on top, or the peanut butter-filled ones. So like a combo of sweet and savory.
An instant mood booster for you?
I do a mix of gratitude affirmations that I’ll say in the morning and my go-to pump-up playlist. If I’m just trying to go out and have a nice little walk or run in the morning, I’ll start listing some things that I have in my life that I’m super grateful for. Even if you’re having a bad day, you can name five things right off the bat. That immediately starts my day on a good note—having that time to get in my zone of my positivity has been a really big game changer for me.
Favorite music genre?
Early 2000s jams with a slight musical theater mix. Kygo is my go-to DJ for everything. I don’t think I’ve ever taught a workout class without him in my playlist. His old-school remixes just hit the spot. Early 2000’s pop, that was the best era of music. And then just throwing in some Hairspray, some musical theater—favorite shows along the way.
Hobbies?
I still have a corporate job too, so fitness is still my side hustle. But traveling as well. And I’m a huge foodie. I think it’s why I live in New York City. So trying something on my always-growing list of restaurants is definitely my favorite thing, and I consider it a hobby
Next spot on your travel wish list?
Greece. My best friend is getting married in Serbia next year, so we’ll head there after. I just did Portugal last summer, and I think everyone needs to do it at least once in their lives.
Favorite restaurant in NYC at the moment?
For a special occasion, we go to Ci Siamo in Hudson Yards for pasta. And then for a bit of a more fancy pick, Misi—the ricotta toast is next level.
What show are you watching right now?
I just finished Shrinking, and I just finished Hacks on HBO.
What does your day off look like?
Definitely sleep in—I do a lot of 5ams. If I have a chance to not have an alarm, I won’t have one. I will go get my coffee, and do a nice, long walk on the water. Have my little gratitude moment. Go to some sort of delicious brunch place—Australian is preferred. Then just bop around New York. It’s so easy to get locked into the hustle of being booked every single hour, but being able to navigate the city without set plans is so great. Not having to rush—it’s really lovely.
What’s one thing we can’t Google about you?
My boyfriend pointed this out—I didn’t know it was weird until he told me. I eat a lot of fruit. I love pears and apples. But I don’t like food waste, so I eat the entire fruit, including the core and stem.
If you could only do one workout for the rest of your life, what would it be?
Strength training for the practicality and the benefits, but for enjoyment, love, and letting go—it’s a Dance Cardio class.
- The Strength Collective: Your 6-Week Strength Training Program with Sandy Brockman
💪 TL;DR Long hours at a desk can leave your shoulders rounded, hips tight, and energy low. This 10-minute desk workout combines strength and mobility moves you can do right at your desk—no equipment required. Moves include seated twists, desk push-ups, chair dips, calf raises, and posture resets. - New to Sculpt + Strength, It’s Natalie D.For Natalie—obé’s newest Sculpt + Strength instructor—movement has always been… Read more: New to Sculpt + Strength, It’s Natalie D.
- Whitney R. Is Here to Sculpt + Dance—Join the Party!The first thing you’ll notice about obé newest Dance Cardio… Read more: Whitney R. Is Here to Sculpt + Dance—Join the Party!
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