🎉✨ Congrats Glow & Burn crew ✨🎉

You’ve officially completed the challenge! So proud of the effort, consistency & energy you’ve put in these past weeks 💪💕 Take a moment to celebrate yourself – you’ve earned it!

Next week, we’ve added a selection of favourite workouts to the calendar for you to follow. Remember, you can also add your own workouts to the calendar anytime to stay consistent 🙌

I’d love to hear your feedback — what did you enjoy most? What would you love more of in our future challenges? Drop your thoughts below ⬇️

And… exciting news 👀 Next week we’ll be launching a brand new 15-Min Express Challenge ⚡️ A 3-week program focused on arms, core & booty — the perfect way to stay consistent at the end of summer when life gets busy. Quick, fun & super effective 💖

Who’s in?!

WEEK 5 COMPLETE — Time to Turn It Up! 🔥

You’ve smashed through five weeks of the Glow & Burn challenge — now it’s time to push harder, support your hormones, and finish strong over this week!

This week, we’re focusing on stress management, hormone health, and amping up your strength training intensity.

Here’s how to level up:

🏋️ Increase your weights — Add 4–6 lbs to your strength sessions to challenge your muscles, boost your metabolism, and promote lean muscle growth. More muscle = better hormonal balance and faster fat loss.

🫐 Fuel with anti-inflammatory foods — Think salmon, berries, leafy greens, olive oil, nuts, and seeds to support recovery, reduce cortisol, and improve energy.

🧘‍♀️ Lower stress for better results — High stress = high cortisol, which can slow fat loss and disrupt hormone health. Try journaling, meditation, a brisk walk with a podcast, or 10 minutes of deep breathing daily.

💧 Stay hydrated — 2L+ of water supports digestion, energy, and recovery.

✅ Your workouts are already planned — now it’s about bringing the intensity and finishing strong.

👇 Comment below with ONE stress-lowering habit you’ll commit to this week.

Let’s make this last week your best yet — strong, balanced, and glowing ✨

WEEK 4 — Let’s Glow! ✨

You're officially past the halfway mark of the Glow & Burn Challenge 🔥 Now it’s time to double down, stay consistent, and turn up the dial on your results 💪

We’ve just dropped NEW anti-inflammatory recipe guides to support your journey — packed with delicious, hormone-friendly meals.
📥 Check our latest post in the Bonus Resources channel for instant access!

Why Anti-Inflammatory Foods Matter:
They’re not just trendy — they’re essential for women’s health.
✨ Balance your hormones
✨ Reduce bloating & inflammation
✨ Lower cortisol levels (less stress = better fat loss)
✨ Improve recovery & reduce soreness

This week, focus on incorporating:
🫐 Berries, leafy greens, oily fish, flax, olive oil & sweet potato

Your Week 4 Focus:

🚶‍♀️ 4x Power Walks (30 mins)
Challenge your pace—Zone 2 cardio is the sweet spot for fat burning & hormone balance.

💧 Hydrate like you mean it
Aim for 2L of water daily to support energy, digestion & clear skin.

🥚 Prioritise High-Quality Protein
Support lean muscle and blood sugar balance with clean sources like eggs, salmon, tofu, turkey & lentils.

🗓️ Workouts are scheduled. Show up & go all in
You’re stronger than you think—let’s bring intention and energy into each session.

👇 Comment below with ONE goal you're committing to this week.
Whether it's daily walks, cooking a new anti-inflammatory recipe, or going heavier in your sculpt workouts—declare it.

Let’s finish this challenge feeling radiant, strong, and totally in control of our health 🌸

You’ve got this!
Natalie x

✨ GLOW & BURN CHALLENGE COMMUNITY CALL ✨
Join us this Saturday, July 19th for a free live group coaching session with our amazing assistant coach Annie – PCOS powerhouse, fitness competitor & certified meditation teacher!

🧘‍♀️ What to expect:
✔ A grounding meditation to reset your mindset
✔ Realistic summer goal setting (without the pressure)
✔ A chance to connect with your community, share wins, and get support
✔ Time to check in, reflect, and reignite your motivation mid-challenge

📅 Saturday, 19th July
🕛 12PM GMT | 8AM EST | 7AM CT
📍FREE for all Glow & Burn Challenge members!

👉 Reserve your spot + join the live call here:

https://bodybybarrestudio.com/programs/live-v-nebv1tgna

We can't wait to see your faces and celebrate how far you've come already 💛
This space is about connection, mindset, and moving forward together.

With love,
Natalie x
Body by Barre Studio

How are you feeling after your first week?

We’d love to hear your feedback so far — reply to this message and let us know what you’re loving, what you’re finding challenging, or anything you need support with 💛

📸 Reminder: Submit Your Day 1 Photos!
To qualify for the cash prize, make sure to upload your Day 1 progress photos by the end of this week! Don’t worry — they’re for your eyes only and help us track your journey. Just reply to this message or upload in the app!

💬 Got questions? Need support?
You can message me directly in the app with any questions on workouts, hormones, habits, nutrition — or just to check in and chat.
Make sure your app is up to date so you can use the messaging feature easily.

🧘‍♀️ Group Coaching Call – Saturday 19th July!
We're trialling something brand new — a live group coaching session with our assistant coach Annie (PCOS powerhouse, fitness competitor & certified meditation teacher).
This session will focus on releasing limiting beliefs, building mindset confidence, and connecting with other incredible women in the challenge.

🗓️ Saturday 19th July
🕛 12pm GMT / 8am EST / 7am CT
📍Link to join will be shared inside the app closer to the date!

You’re doing amazing — keep showing up, keep moving, and don’t forget: progress is happening even when it doesn’t feel like it ✨

With love,
Natalie x

🔥 GLOW & BURN — DAY 1 IS HERE! 🔥

Welcome to Week 1, Day 1 of your Glow & Burn 6-Week Challenge — your ultimate reset to sculpt your body, rebalance your hormones, and unlock the strongest, most radiant version of you ✨

💪 Your first workout is LIVE:
➡️ Glow & Burn: Day 1 - Full Body Sculpt

This is your reminder that showing up today — even if it’s not perfect — is what builds consistency, confidence, and real results. You’ve already done the hardest part: starting 💥

🔑 Your Day 1 Checklist:
✅ Complete your Full Body Sculpt workout
✅ Hit your 8k steps (you’ll feel the burn, but it’s worth it!)
✅ Prioritise protein & whole foods to reduce inflammation
✅ Hydrate — aim for 2L+
✅ Comment below once you’ve completed it!

💬 DROP A COMMENT:
How are you feeling going into Week 1? Nervous? Excited? Let us know — this is your space for accountability & support 💗

Let’s GLOW, let’s BURN, let’s get it!
xx Natalie

New Weekly Workouts Are LIVE ✨
We're turning up the energy and sculpting from the mat as we prep for our next Summer 3-2-8 Challenge — launching soon!

Join Trainer Phoebe for this week’s brand-new Mat Pilates session — designed to help you lift, tone, and reconnect with your body from the inside out.

Expect hip mobility work, glute activation, and a flowing core sequence to strengthen your deep core, obliques, glutes, and thighs. With a strong focus on form and breath, this session will leave you feeling energised, lengthened, and ready to glow.

💫 Perfect for all levels
💥 10–15 min express format — easy to fit into your day
🎯 Optional Pilates ball for an extra challenge
🌬️ Includes breathwork and stretch to reset your nervous system

Keep showing up — these weekly drops are here to keep you strong, consistent, and feeling amazing ahead of our full-body summer sculpt series.

Let’s glow into the new season together 💗