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

✨ 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

🍽️ 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! 💗

✨ Overview:

Join Trainer Natalie & Professional Dancer, Barre/Pilates & Yoga Instructor Phoebe for a results-driven summer challenge that fits your busy schedule ☀️💪

Welcome to Glow & Burn — a 6-week program built for women navigating PCOS, hormonal imbalances, inflammation, or stubborn weight gain.

Using the signature 3-2-8 Method, you’ll follow a smart mix of:

• ✨ Low-impact barre & Pilates

• 💪 Strength training for lean muscle

• 🥗 Anti-inflammatory, hormone-supportive nutrition

• 🔁 Cycle syncing tools to align with your body

This isn’t about restriction or pushing through burnout — it’s about working with your body, nourishing your hormones, and building strength from the inside out.

Expect to burn fat, sculpt your core, boost energy, and feel empowered — all while enjoying movement that feels good. 💖

Let’s glow through summer, together.

🌿 WHO IT’S FOR:

• Women with PCOS, insulin resistance, or irregular cycles

• Those struggling with stubborn fat or bloating

• Anyone tired of “go hard or go home” fitness

• Women wanting to tone, de-bloat, and feel confident this summer

💪 WHAT’S INCLUDED:

🧘‍♀️ Weekly 3-2-8 Workout Plan

• 3x Pilates/Barre workouts for core, posture & pelvic floor

• 2x Strength workouts to burn fat & build lean muscle

• 8K steps a day to reduce cortisol & boost metabolism

• All workouts are on-demand with new weekly releases

🥗 Summer Glow Nutrition Plan

• Anti-inflammatory, high-protein meals (veggie options included!)

• Designed to balance blood sugar & reduce bloating

• Snack lists, meal builders & simple recipes

🔁 Cycle Syncing & Hormone Health Tools

• Learn to train and eat in sync with your cycle

• Reduce cortisol, regulate insulin & support fertility

• Bonus: Hormone Reset Guide + Supplement List

💬 Group Coaching & Accountability

• Weekly live coaching calls (with replays)

• Private support group to share wins & stay consistent

• Optional 1-1 upgrade for personalized support

🧠 Mindset & Motivation

• Weekly mindset prompts & journaling

• “Bounce Back” tracker for off weeks

• Confidence-boosting rituals

🧪 RESULTS YOU CAN EXPECT:

• Visible fat loss — especially around the belly & hips

• Reduced bloating and inflammation

• Boosted energy, better sleep & improved mood

• Regulated cycles & better hormonal balance

• Renewed confidence in your body

🔥 SUMMER CASH PRIZE OPPORTUNITY

Complete the challenge and get a chance to win a summer cash prize! 🎉💸

To enter, simply submit your before & after progress photos:

📸 Before Photos (Day 1):

• Due by July 10th, 2025

• Front, side, and back

• Good lighting, tight-fitting clothes (face optional)
  
  

📸 After Photos (Finish Line):

• Due by August 12th, 2025
  
  

📩 Email all photos to support@bodybybarrestudio.com
By submitting, you consent to the use of your photos in marketing.

🛠 Equipment Needed:

• Dumbbells (5–10lbs & 1–2lbs)

• Pilates mat

• Pilates mini ball (or cushion)

• Barre or chair

• Ankle weights (optional)

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 💗