🍓 Your Sugar Reset Guide is ready to download! 🍓

To support you through the Restore & Rise Challenge, I’ve added a 14 Day Sugar Reset Guide for you to use alongside your workouts.

This reset focuses on:
• Reducing refined and added sugars
• Keeping natural carbs and whole foods
• Supporting blood sugar and hormone balance
• Helping ease bloating and calm cravings

It’s not extreme, not low carb, and not about restriction. Just practical changes that work really well with the 3-2-8 Method.

👉 Download your Sugar Reset Guide here:
https://drive.google.com/file/d/1HR3FGLK2ni6oSJXhuEpub6JN52eHZ415/view?usp=share_link

If you want to feel lighter, less inflamed, and more in control of food noise, I really recommend giving this a go for the next two weeks 🤍

Message me anytime if you have questions and keep showing up, you’re doing amazing ✨

🌿 September Reset Recipe Packs 🌿

September is the month of fresh starts. The kids are back to school, routines are shifting, and it’s the perfect time to reset your habits, nutrition, and mindset. These new recipe packs are designed to fuel your body, reduce inflammation, and support your hormone health so you feel energised and confident heading into autumn.

✨ Remember: you can scan the barcodes in the guides to track your meals with ease!

👇 Choose your focus this month:

🥗 Plant-Based Recipe Pack
Loaded with nutrient-dense meals full of fibre and antioxidants to support digestion, balance energy, and keep cravings at bay.
📥 Download Plant-Based Pack

💪 High-Protein Recipe Pack
Packed with simple, protein-rich meals that help you recover, tone, and stay satisfied throughout the day.
📥 Download High-Protein Pack

🌟 Featured Recipe of the Month
High-Protein Tiramisu Parfait
Yes, dessert can be part of your reset. This indulgent yet nourishing recipe satisfies your sweet tooth while helping you hit your protein goals.
👉 Try the recipe + follow-along video

🔬 Nutrition Tip: September Reset Habits

✅ Front-load your protein – Aim for 20–30g at breakfast to steady energy and reduce cravings later in the day.
✅ Swap processed snacks for whole-food swaps – e.g., apple + almond butter instead of biscuits, Greek yogurt + berries instead of ice cream.
✅ Balance your plate – Think 1/2 veggies, 1/4 protein, 1/4 smart carbs for energy without the crash.
✅ Evening ritual – Herbal teas like lemon balm or chamomile to reduce cortisol and improve sleep quality.
✅ Batch cook once a week – A simple reset strategy that saves time, reduces stress, and keeps you consistent.

This is your chance to reset, refocus, and realign your nutrition to support your goals this season.

💬 Which reset habit or recipe will you start with this week? Share it below so we can cheer you on!

— Natalie x

August Recipe Packs 💫

🍽️ August Recipes Are Live!

Fuel your body with meals that fight inflammation, balance hormones, and support fat loss — while complementing your strength, barre, and Pilates training.

✨ Tracking your meals? You can scan the barcodes in the guides to log easily!

👇 Choose your focus this month:

🥗 Plant-Based Recipe Pack
Inflammation-friendly meals packed with fibre, micronutrients, and hormone-supporting ingredients.
📥 Download Plant-Based Pack

💪 High-Protein Recipe Pack
Designed to help you hit your fat loss, recovery, and muscle tone goals — with easy, delicious recipes.
📥 Download High-Protein Pack

🌟 Featured Recipe of the Month
Foil Baked Salmon & Tomatoes
Rich in omega-3s and antioxidants — this easy anti-inflammatory dish supports brain health, hormone balance, and glowing skin. Serve with quinoa or roasted veggies for a balanced, nourishing meal.

🔬 Nutrition Tip: Why Anti-Inflammatory Foods + Strength Training is the Secret to Results

✅ Regulates cortisol & reduces bloating
✅ Supports recovery & lowers inflammation
✅ Keeps your hormones happy & metabolism fired up
✅ Reduces aches & pains so you can train consistently

✨ Bonus: Aim for 20–30g of protein per meal + add leafy greens, berries, and healthy fats to your day to maximise results!

Let’s finish August feeling empowered, aligned, and radiant from the inside out 🌸
Comment below with the recipe you’re excited to try this week!

You've got this — let’s glow into the final phase together!
— Natalie x

🍽️ July Recipes Are Here!

Fuel your body this summer with delicious, easy-to-make meals designed to boost metabolism, support fat loss, and nourish you through every barre, Pilates, and strength session. These anti-inflammatory recipes help you stay consistent, energised, and feeling your best—even in the heat.

✨ Tracking your meals? You can scan the barcodes in each guide to log your meals effortlessly!

👇 Choose your recipe focus this month:

🥗 Plant-Based Recipe Pack
Bloat-friendly and nutrient-dense meals to support your energy, digestion, and hormones—no animal products needed.
📥 Download Plant-Based Pack

💪 High-Protein Recipe Pack
Perfect if you're focusing on fat loss, strength training, or improving blood sugar balance. Packed with lean, satisfying meals.
📥 Download High-Protein Pack

🌟 Featured Recipe of the Month
Strawberry Protein Cake 🍓
A light, high-protein treat that satisfies your sweet tooth without the crash. Packed with protein and flavour, it’s the perfect post-workout summer snack.
👉 Try the Recipe

🔬 July Nutrition & Hormone Health Tips:

💧 Hydrate well — aim for 2–3L water daily. Add a squeeze of lemon or pinch of sea salt to help with absorption.
🧘‍♀️ Balance stress with calming habits: daily walks, breathwork, journaling, and stretching support your nervous system & hormone health.
🍽️ Stay nourished in the heat — don’t skip meals. Focus on light, protein-rich foods with cooling ingredients (think berries, cucumber, leafy greens).
✨ Protein = power — aim for 20–30g per meal to stabilise energy, reduce cravings, and support lean muscle.

Let us know what you're cooking this month and tag us in your recipe wins! 💗

🍽️ June Recipes Are Here!

Fuel your body this month with delicious meals designed to boost your metabolism, support fat loss, and complement your strength, barre, and Pilates training — helping you build a lean, strong physique while reducing inflammation.

✨ Tracking your meals? You can easily scan the barcodes on your recipe guides to log everything effortlessly!

👇 Choose your focus this month:

🥗 Plant-Based Recipe Pack
Inflammation-friendly meals packed with nutrients to support a lean, toned body and balanced metabolism.
📥 Download Plant-Based Pack

💪 High-Protein Recipe Pack
Perfect if your goal is fat loss, building strength, or improving blood sugar balance. Every recipe is crafted to help you hit your protein and training goals.
📥 Download High-Protein Pack

🌟 Featured Recipe of the Month
Overnight Blueberry Chia Protein Oats
A metabolism-boosting, high-fibre, and protein-rich breakfast — perfect to fuel your strength, barre, or Pilates sessions and keep you energised all morning.

🔬 Nutrition Tip: Why High Protein + Strength/Barre/Pilates Is a Fat-Loss Power Combo

✅ Boosts metabolism by building and maintaining lean muscle
✅ Supports blood sugar balance and improves insulin sensitivity — key for fat loss and energy
✅ Keeps you fuller for longer to help manage cravings
✅ Supports muscle recovery and lean body composition
✅ Reduces inflammation and improves overall body tone when paired with the 3-2-8 method

✨ Aim for 20–30g of protein per meal and spread your intake throughout the day for the best results.

Who’s diving into the June recipes? Comment below and share your favourite! 💗

🍽️ May Recipes Are Here!

Fuel your body with delicious, hormone-friendly meals designed to support your energy, balance your hormones, and keep you feeling nourished all month long.

👇 Choose your path this month:

🥗 Plant-Based Recipe Pack
Wholesome, inflammation-friendly meals that support your gut and hormone health—without animal products.
📥 Download Plant-Based Pack

💪 High-Protein Recipe Pack
Perfect if you’re focusing on fat loss, strength training, or balancing blood sugar. Each recipe is designed to help you hit your protein targets with ease.
📥 Download High-Protein Pack

🌟 Featured Recipe of the Month

Salmon & Quinoa Power Bowl
A hormone-balancing meal packed with omega-3s, fiber, and lean protein—great for reducing inflammation and supporting metabolism.

👩‍🍳 Try the Recipe

🔬 Nutrition Tip: Why High Protein Supports PCOS & Perimenopause

A high-protein diet is key for managing symptoms of PCOS and perimenopause because it:

✅ Helps regulate blood sugar and insulin levels (essential for managing PCOS)

✅ Supports lean muscle mass and metabolism, which naturally decline with age

✅ Keeps you fuller for longer, helping reduce cravings and emotional eating

✅ Aids in hormone production and repair—your body needs amino acids to balance hormones effectively

✅ Reduces bloating and supports recovery when paired with strength training

✨ Aim for 20–30g of protein per meal, and try spreading your intake across the day for best results.

Comment below if you will be trying May recipes this month? 💗

April Recipe Guides & Cycle-Supportive Nutrition Tips! 🌸🍽️

Hey everyone!

New month, fresh meals, and a focus on fueling your body in sync with your cycle. 🌿💫

I’ve updated the recipe guides with delicious, hormone-friendly meals + a sample weekly meal planner to make healthy eating effortless! You can find them in resources to download or click the links below 

💡 Cycle-Syncing Nutrition Tip:
Your metabolism and cravings shift throughout the month. In the luteal phase (week before your period), hunger may increase by 2-10% due to metabolic changes. Instead of restricting:

✔️ Prioritize protein + fiber to keep cravings in check

✔️ Opt for slow-digesting carbs (quinoa, oats, sweet potatoes) for stable energy

✔️ Include healthy fats to support hormone balance

✔️ Mindfully enjoy carb & fat-rich cravings (yes, chocolate fits!)

🔗 Updated Recipe Guides:

🌱 Plant-Based Recipes → Access Here
💪 High-Protein Recipes → Access Here

🍪 Recipe of the Week: Protein Chocolate Chip Cookies → Try it here!

✨ Why This Matters:
🥦 Balanced hormones = better digestion, mood & energy

🔥 Metabolism-boosting foods support sustainable fat loss

🍽️ Your meals = the foundation of your results—fuel with intention!

Let’s make April a month of nourishment, strength & balance. Who’s in? 💪💕

March Recipe Guides & Meal Planner — Gut Health & Metabolism Boosting Tips! 🍽️

Hi everyone!

Let’s kick off March with nourishing meals that support your gut health, metabolism, and hormone balance! I’ve updated the recipe guides with fresh links, plus added a sample weekly meal planner, pantry staples, and macro breakdown to make meal planning effortless.

💡 Pro Tip: A healthy gut = better digestion, balanced hormones, and a faster metabolism. Prioritize fiber, protein, and healthy fats to keep blood sugar stable and energy levels high.

What’s Included:

✅ Gut-Friendly, Metabolism-Boosting Meals
✅ Sample Weekly Meal Planner for effortless organization
✅ Pantry Staples List to keep your kitchen stocked for success
✅ Macro Breakdown for balanced nutrition & sustainable energy

Nutrition Highlights for Women’s Health:

🌿 Fermented Foods (yogurt, kimchi, sauerkraut) support gut microbiome & digestion
🍋 Lemon Water & Apple Cider Vinegar aid digestion & help reduce bloating
🍠 Slow-Digesting Carbs (sweet potatoes, quinoa) support stable blood sugar & metabolism
💪 Protein + Fiber in every meal to prevent cravings & support hormone balance

Recipe Highlights:

🥗 Quick Feta Couscous Salad (perfect for gut health!) → View Recipe Here
🌱 Plant-Based Recipe Guide → Access Here
💪 High-Protein Recipe Guide → Access Here

Why This Matters:

🥦 Good gut health = better digestion, less bloating & higher energy

🔥 Boosting metabolism with the right foods supports fat loss & hormone balance

🍽️ Your meals make up 60% of your results—fuel your body wisely!

Stay consistent, stay nourished, and don’t forget to check out the latest challenge in the app to stay on track!

Let's do this! 💪✨

February Recipe Guides & Meal Planner — New Updates Just for You! 🍽️

Hi everyone!

Ready to fuel your February with nourishing, delicious meals? I’ve updated the recipe guides with fresh links, plus added a sample weekly meal planner, pantry staples, and a macro breakdown to make meal planning easier than ever.

💡 Pro Tip: You can calculate your macros on MyFitnessPal and simply scan the barcodes attached to the recipes to log meals and stay on track effortlessly.

What’s Included:

✅ PCOS-Friendly, Anti-Inflammatory Meals
✅ Sample Weekly Meal Planner to streamline your prep
✅ Pantry Staples List to stock up smart
✅ Macro Breakdown for balanced nutrition

Recipe Highlights:

• Savory Pancakes with Avocado Spread 🥞🥑 View recipe here

• Plant-Based Recipe Guide 🌱: View here

• High-Protein Recipe Guide 💪: View here

Why This Matters:

🥗 Nutrition fuels progress — 60% of your results come from what you eat.
💪 Accountability is key — take ownership of your goals and progress in 2025.

Stay strong, stay consistent, and check out the updated workout videos in the app to stay on track. Together, let’s make this our strongest year yet! 💥

Let's do this! 💪✨

Kickstart Your 2025 with Our January Recipe Guides! 🌟🍽️

Hi everyone!

I’m excited to share our January Recipe Guides with you, featuring delicious and nutritious options to support your goals. Whether you're looking for plant-based meals, high-protein options, or keto-friendly treats, we’ve got you covered!

What’s Included:

• Keto Almond Orange Cookies 🍊🍪: Check it out here

• Plant-Based Recipe Guide 🌱: View here

• High-Protein Recipe Guide 💪: View here

Each guide includes:

• Weekly Meal Plan 📅: Simplify your meal prep.

• Macro Split & MyFitnessPal Scan 🔢📲: Easily track your macros using MyFitnessPal for a seamless tracking experience. Just scan the barcode within the recipe guide to log. 

Remember, nutrition is 60% of the work when it comes to reaching your fitness goals. Let’s stay on track together and make 2025 our strongest year yet! 💥
Check out the updated videos within app to follow along & stay on track. 

Let’s do this! 💪✨