๐Ÿ’š Join 120,000+ people getting healthier

Your strongest, healthiest self starts today.

Whether you're a busy mum, a first-timer at the gym, a teenager finding your feet or starting fresh at 60 โ€” Nataliz Sport meets you exactly where you are. Lose the weight. Move with joy. Eat food you love. And finally feel proud of the person in the mirror.

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0.5 kglost per week, safely
20 mina day is all it takes
4.9โ˜…from 38,000 members

Made for every body

There's no "too late", "too busy" or "too unfit" here. If you can breathe, you can begin.

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Women

Tone up, feel confident and build strength โ€” on your schedule, at your pace.

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Men

Shred fat, build muscle and get your energy back with clear, no-nonsense plans.

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Young

Fun, game-like workouts that build healthy habits to last a lifetime.

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50 & Over

Gentle, joint-friendly movement to stay strong, mobile and independent.

Choose your winning program

Structured week-by-week plans that tell you exactly what to do โ€” no guesswork, ever.

everyone ๐Ÿ”ฅ 380 kcal/session

Kickstart Fat-Burn

Low-impact cardio + bodyweight circuits to melt the first kilos and build the habit.

  • 4 weeks
  • 4 days/wk
  • beginner
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women ๐Ÿ”ฅ 450 kcal/session

Lean & Strong for Women

Toning, glute-focused strength and HIIT designed to sculpt and shed fat.

  • 8 weeks
  • 5 days/wk
  • intermediate
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men ๐Ÿ”ฅ 520 kcal/session

Shred & Build for Men

Push/pull/legs split with metabolic finishers to strip fat while adding muscle.

  • 8 weeks
  • 5 days/wk
  • intermediate
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senior ๐Ÿ”ฅ 240 kcal/session

Gentle Move โ€” 50+

Joint-friendly mobility, walking and light resistance to stay strong and independent.

  • 6 weeks
  • 3 days/wk
  • beginner
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youth ๐Ÿ”ฅ 300 kcal/session

Young Athlete

Fun, game-based fitness building coordination, energy and lifelong healthy habits.

  • 6 weeks
  • 3 days/wk
  • beginner
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everyone ๐Ÿ”ฅ 350 kcal/session

30-Day Home Reset

No equipment, 20 minutes a day โ€” anyone can start today, right from the living room.

  • 4 weeks
  • 6 days/wk
  • beginner
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Eat the food you love โ€” and still lose weight

Forget starving yourself. Our nutrition team builds delicious daily meal programs that keep you full, fuel your workouts and melt fat. Every meal comes with its calories calculated for you.

  • Balanced breakfast, lunch, dinner & snack ideas
  • Calorie total on every single plate
  • Swaps for allergies, budgets and busy days
  • Smart suggestions tuned to your goal
Build my food plan
breakfast

Power Oats Bowl

Oatmeal with blueberries, banana slices and a scoop of whey protein.

355 kcal
lunch

Lean Chicken Plate

Grilled chicken breast, brown rice and steamed broccoli.

436 kcal
dinner

Omega Salmon Dinner

Salmon fillet with quinoa and a fresh spinach & avocado salad.

544 kcal
snack

Smart Snack

A handful of almonds with a green tea โ€” crunchy, satisfying, guilt-free.

166 kcal

Know your numbers, own your results

Search any food to see its calories, or build a meal and we'll add it all up instantly.

๐Ÿ” Food Calorie Counter

Start typing to see calories per serving.

Your meal:
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๐ŸŽฏ My Daily Calorie Target

Real people. Real hope. Real results.

"I'd given up on ever feeling good in my body again. 90 days with Nataliz and I've lost 11 kg โ€” but honestly, getting my confidence back is the real win."

โ€” Sara, 34, lost 11 kg

"The food plans made it easy. I eat more than before and the weight still comes off. My blood pressure is finally normal."

โ€” Mehdi, 47, lost 8 kg

"At 62 I can play with my grandkids without getting tired. The gentle program changed my life."

The best time to start was yesterday.
The next best time is right now.

Your future self is already cheering you on. Take the first step โ€” it's free, and it takes two minutes.

Start My Free Plan โ†’