🌙 Cycle Syncing Challenge Starts Monday, May 12th! 🌸

Who's ready to reset, reduce inflammation & move in sync with your body?

Here’s what you need to know:

🗓 We’re starting with Week 1: Menstrual Phase (May 12–18)
→ Gentle Pilates, breathwork & core connection
→ Focus on recovery, low inflammation & grounding movement

Not sure where you are in your cycle? Just follow the weekly calendar as your guide!
Already in a different phase? Use the Hormone Reset Challenge to match your workouts phase by phase.

📍Find your Cycle Syncing Guide + Recipe Guides under “Resources” in the app

💥 Complete 20+ workouts (streaks) during the challenge and send proof to support@bodybybarrestudio.com to enter our cash prize giveaway!

Who's ready? 

🌸 4-Week Cycle Syncing Challenge

Reset your hormones. Reduce inflammation. Feel your best — in sync with your body.

This 4-week challenge is designed to align your workouts with your menstrual cycle, helping you move in a way that supports your hormones, reduces bloating, improves energy, and enhances fat loss results.

Whether you’re managing PCOS, endometriosis, peri-menopause, or just want to optimize your training — this is for you.

💫 What’s included:

• 🧘‍♀️ Cycle-synced workouts: Pilates, barre, strength, walking & breathwork
  
  

• 🧠 Education on how to train in each phase (menstrual, follicular, ovulatory, luteal)
  
  

• 🍽️ High Protein & Plant-Based Recipe Guides
  
  

• 📖 Downloadable Cycle Syncing Guide
  
  

• 📲 Build streaks in the app & enter to win a cash prize
  (Complete your workouts + submit proof to qualify)
  
  💡 Why It Works:
  
  

  The 3-2-8 Method (3x Pilates/Barre, 2x Strength, 8K steps daily) works with your hormones — not against them.
  
  It’s designed to lower cortisol, support metabolism, reduce inflammation, and create sustainable fat loss — ideal for PCOS, endo, peri & beyond.
  
  
  Don't have regular periods or track your cycle?
  
  No problem — you can still follow the Cycle Syncing Challenge and experience all the benefits! Here’s how:
  
  

  🌿 Option 1: Follow the Weekly Format

  If you're not tracking your cycle or have irregular/no periods (e.g., due to birth control, menopause, PCOS), simply follow the weekly structure of the challenge as if Week 1 = Menstrual Phase, Week 2 = Follicular, etc.
  
  

  🌙 Option 2: Sync with the Moon Phases

  Many women without a cycle follow the lunar cycle to stay in rhythm with their feminine energy. Here’s how it breaks down:

  • New Moon = Menstrual

  • Waxing Moon = Follicular

  • Full Moon = Ovulatory

  • Waning Moon = Luteal
    
    

  💡 Reminder:

  The workouts are still effective even if you're not syncing exactly to your cycle — because they follow a progressive, hormone-supportive structure that promotes strength, recovery, and inflammation reduction.
  
  
  🧘‍♀️ What You’ll Get in the 4-Week Challenge:
  ✅ Cycle-Synced Workout Plan (Barre, Pilates, Strength, Walking)
  ✅ Cycle Syncing Education Guide
  ✅ High-Protein & Plant-Based Recipe Guides
  ✅ App-based calendar to track your workouts & build your streak
  ✅ Chance to WIN A CASH PRIZE when you complete the challenge & submit your streak!
  
  
  

🍽️ May Recipes Are Here!

Fuel your body with delicious, hormone-friendly meals designed to support your energy, balance your hormones, and keep you feeling nourished all month long.

👇 Choose your path this month:

🥗 Plant-Based Recipe Pack
Wholesome, inflammation-friendly meals that support your gut and hormone health—without animal products.
📥 Download Plant-Based Pack

💪 High-Protein Recipe Pack
Perfect if you’re focusing on fat loss, strength training, or balancing blood sugar. Each recipe is designed to help you hit your protein targets with ease.
📥 Download High-Protein Pack

🌟 Featured Recipe of the Month

Salmon & Quinoa Power Bowl
A hormone-balancing meal packed with omega-3s, fiber, and lean protein—great for reducing inflammation and supporting metabolism.

👩‍🍳 Try the Recipe

🔬 Nutrition Tip: Why High Protein Supports PCOS & Perimenopause

A high-protein diet is key for managing symptoms of PCOS and perimenopause because it:

✅ Helps regulate blood sugar and insulin levels (essential for managing PCOS)

✅ Supports lean muscle mass and metabolism, which naturally decline with age

✅ Keeps you fuller for longer, helping reduce cravings and emotional eating

✅ Aids in hormone production and repair—your body needs amino acids to balance hormones effectively

✅ Reduces bloating and supports recovery when paired with strength training

✨ Aim for 20–30g of protein per meal, and try spreading your intake across the day for best results.

Comment below if you will be trying May recipes this month? 💗

Week 2 is here! Let’s spring into strength 🌸

You’ve officially made it through Week 1 of the Spring Into Strength Challenge — how are you feeling?

This is your reminder to celebrate the small wins: showing up, moving your body, prioritising your wellbeing. That’s what this challenge is all about.

If you haven’t already, make sure to download your FREE recipe guides to support your strength goals with nourishing, hormone-supportive meals:

🥩 High-Protein Guide:
Download here

🌱 Plant-Based Guide:
Download here

Why the 3-2-8 Method works so well (especially for hormonal health):

It’s not about pushing harder — it’s about working smarter. The 3-2-8 Method is designed to balance your body and hormones:

✅ 2x Strength sessions to build lean muscle and support metabolism

✅ 3x Barre & Pilates to tone, lengthen, and reduce cortisol

✅ 8k Steps daily to aid recovery, lower inflammation, and improve insulin sensitivity

This method is especially beneficial for anyone with PCOS, endo, or perimenopausal symptoms — because it respects your body’s needs and energy fluctuations.

Tips to get the most from Week 2:

🌟 Check the in-app calendar so you stay consistent

🌟 Prioritise breathwork and core engagement — small tweaks = BIG impact

🌟 Make meals from your guide and track how you feel (energy, digestion, mood!)

🌟 Hydrate + aim for consistent sleep to boost recovery

Motivation for the week:
“The body achieves what the mind believes.”
You’re stronger than you think — keep going, even on the days it feels tough.

We’re just getting started ✨

With love,
Natalie x

🌟 Exciting News, Ladies! 🌟

Our 3 Week Sculpt & Strength Challenge is officially launching TOMORROW, and I want YOU to be part of it! 🎉💪

This challenge is designed to help you:

✅ Sculpt & tone your body
✅ Build strength with low-impact, high-result Pilates & strength workouts
✅ Boost energy and body confidence
✅ Support your hormonal balance with cycle-syncing and nutrition tips

The best part? You don’t need to be a pro — this challenge is for all fitness levels, whether you're just starting out or looking to level up your routine!

By joining, you'll also get:
✨ Cycle syncing guide to match your workouts with your natural rhythms
✨ High-protein recipe guide to fuel your body for success
✨ Progressive workouts that are easy to follow and will adapt as you progress

Head to the program, scroll down to resources and download straight to your device. 

It’s time to get strong, feel empowered, and build those habits that last! Let’s do this together — check out the details and join the challenge now! 💖

See you on the mat! 🧘‍♀️ 

Lift, Lengthen & Sculpt Your Strongest Self This Spring

It’s time to shake off winter & step into your power.

This 3-week challenge is designed to strengthen your core, tone your body, and sculpt feminine muscle using low-impact, intentional movement that works with your body — not against it.

Combining the best of Pilates, Barre, and Strength Training — this series will leave you feeling energized, sculpted, and strong from the inside out.

Perfect for home workouts or travel-friendly movement, using simple equipment to amplify results.

April Recipe Guides & Cycle-Supportive Nutrition Tips! 🌸🍽️

Hey everyone!

New month, fresh meals, and a focus on fueling your body in sync with your cycle. 🌿💫

I’ve updated the recipe guides with delicious, hormone-friendly meals + a sample weekly meal planner to make healthy eating effortless! You can find them in resources to download or click the links below 

💡 Cycle-Syncing Nutrition Tip:
Your metabolism and cravings shift throughout the month. In the luteal phase (week before your period), hunger may increase by 2-10% due to metabolic changes. Instead of restricting:

✔️ Prioritize protein + fiber to keep cravings in check

✔️ Opt for slow-digesting carbs (quinoa, oats, sweet potatoes) for stable energy

✔️ Include healthy fats to support hormone balance

✔️ Mindfully enjoy carb & fat-rich cravings (yes, chocolate fits!)

🔗 Updated Recipe Guides:

🌱 Plant-Based Recipes → Access Here
💪 High-Protein Recipes → Access Here

🍪 Recipe of the Week: Protein Chocolate Chip Cookies → Try it here!

✨ Why This Matters:
🥦 Balanced hormones = better digestion, mood & energy

🔥 Metabolism-boosting foods support sustainable fat loss

🍽️ Your meals = the foundation of your results—fuel with intention!

Let’s make April a month of nourishment, strength & balance. Who’s in? 💪💕