✨ Glow & Flow Challenge – Week 1 Check-In! ✨

Ladies, how are we feeling after the first week? 💪🌸
This challenge is all about reconnecting to your body, building strength and tone, and finding balance — whether you're expecting or not!

💬 Tell us:
What’s one win you’ve had this week?
(It could be completing all your workouts, hitting your step goal, feeling more energized, or even prioritizing rest when needed — it all counts!)

Week 2 is just around the corner — keep showing up, tuning in, and trusting the process. You’re doing amazing and every step you take matters. 💗

Let’s keep glowing and flowing — that free month on the app could be yours! 🎉

✨ Glow & Flow Challenge is here! ✨

Who's ready to move, glow, and feel their strongest this summer? 🌸

Our brand new 4-week Glow & Flow Challenge starts tomorrow — a 3-2-8 inspired program to support your metabolism, build functional strength, and boost your mind-body connection.

✅ 2 x Barre/Pilates & mobility sessions
✅ 2 x Low-impact strength sessions
✅ 8k+ steps/day (or your personal best)
✅ Core & pelvic floor practice + bonus stretch & flow

IMPORTANT: You can absolutely do this challenge even if you are not expecting! ✨ These workouts are designed to build mind-body connection, challenge coordination & balance, support strength & tone, and reduce inflammation — for EVERY woman 💪.

PLUS — complete the challenge & you'll be in with a chance to WIN 1 MONTH FREE on the app! 🎁

✨ Bonus: LIVE events will be announced next week so we can all move & glow together 💗 — stay tuned!

Ready? Let’s do this — your glow starts now! 🌟

🍽️ 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! 💗

💪 Workout of the Day: Upper Body Strength & Tone

Today’s session is a 20-minute upper body burner designed to build strength, fire up your metabolism, and leave you feeling powerful and energized.

Expect a mix of supersets, circuits, and combo moves that challenge both your muscles and your mind 💥
All you need is a set of 5–8 lb weights (or whatever you’ve got handy!). Includes a warm-up + cool-down for a balanced, feel-good flow.

✨ Prenatal-friendly: Safe for 1st and 2nd trimester mamas, just listen to your body and modify where needed!

👶 Reminder:
Our 3-2-8 Summer Glow Up Challenge (with prenatal-friendly options!) is being announced this week! 🌞
You’ll get access to a full live workout schedule plus the chance to chat 1-1 with me, your coach, to customize your plan and stay on track this summer.

Get ready to glow — inside and out!
You’ve got this 💛
— Natalie x

✨ Something New is Coming! ✨

We’re so excited to announce that our brand new prenatal-friendly workout series is launching on the platform — and new workouts will be dropping daily starting this week! 💛
(And yes — you can absolutely do them even if you’re not pregnant!)

Get ready for a fresh Workout of the Day each day — featuring barre, Pilates, strength, and mobility, all designed around our signature 3-2-8 method. Plus, we’ve added a sprinkle of pelvic floor magic for our mamas and mamas-to-be. 🤰✨

And there’s more…

🎉 Our next challenge drops next week featuring these brand-new programs — the perfect way to reset and glow up for summer.

You’ll also enjoy:
💬 Direct messaging with Natalie for personalized support
🎥 Live events and bonus sessions
🎶 NEW: Music controls — play your own Spotify or Apple Music playlist while you work out!

➡️ Access your first workout from the new program drop:
https://bodybybarrestudio.com/programs/full-body-sculpt-barre-c11ccc

Let’s shape up and glow up together!
Natalie 
Team Body By Barre x

Happy Friday Everyone 💗

How has week one of the cycle syncing challenge felt? 

If you’re not tracking your cycle yet, don’t worry — you can still get a good sense of where you are by tuning into your body’s natural signals like mood, energy, sleep, and digestion.

Here’s a simple way to spot the different phases:

• Menstrual Phase (Period): You’ll likely feel more tired, introspective, and may have lower energy or cramps. Sleep might be deeper but you could also experience discomfort.
  
  

• Follicular Phase (Post-period to ovulation): Energy starts to rise, mood often lifts, and motivation to move and be social increases. Gut health may feel better as digestion improves.
  
  

• Ovulation: Usually your peak energy and mood — you might feel confident, strong, and mentally sharp. Sleep tends to be lighter around this time.
  
  

• Luteal Phase (Post-ovulation to period): Energy can dip again, mood might feel more sensitive or irritable, and you may notice bloating or digestive changes. Sleep can become disrupted.

By paying attention to these patterns over a few cycles, you can start syncing your workouts, nutrition, and self-care to support your body naturally.

For a detailed breakdown and tips on how to work with each phase, check out this guide under resources and select a week that is best in line with your cycle to optimize training, metabolism and recovery. 

👉 Hormone Reset Challenge & Cycle Syncing Guide