✨ Week 2 of the Express Challenge ✨

This week we’re focusing on building consistency and simple habits that make a big difference. Here are your goals:

• 🚶‍♀️ 8k steps per day
  
  

• 🏃 3x power walks (15–20 minutes at a brisk pace) → snap a photo and share it with us
  
  

• 💪 Complete the workouts scheduled on your challenge calendar
  
  

• 🍳 Prioritise 20g of protein at breakfast to kickstart your metabolism and balance energy

Let’s keep the momentum going and hold each other accountable.

💬 What are your September goals? Share them below so we can cheer you on!

🎉✨ 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 ✨

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

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