✨ 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 💗

🌍 Where in the world are you joining us from?
Comment below with your location — let’s see how global our BBB community really is! 💫

And while you’re here, let’s keep each other accountable — check in, share a selfie, share your goals, and stay consistent. We’ve got this! ✨ #TeamBBB

✨ 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! 🌟