Natalie Rose on Body By Barre

Natalie Rose

London, United Kingdom

Founder of the 3-2-8 method & Body By Barre Studio. Mother & wellness lover ✨🩷

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Replied on Tomorrow we’re in the final week of ...

26 Apr 09:48

Absolutely amazing feedback! Inflammation reducing. Momentum building! Keep us updated on your cruise prep! You will smash it

Posted

20 Apr 21:24

Tomorrow we’re in the final week of the Spring Into Strength Challenge – can you believe it?

You’ve made it this far, and I’m SO proud of you! Let’s keep the momentum going and finish feeling strong, sculpted, and so connected to your body.

We’re kicking things off with a booty burn today 🍑 – the perfect way to fire up those glutes after a weekend of Easter treats 🍫 (balance, right?).

Feeling a little off track after the long weekend? Don’t worry – here are some simple, effective ways to reset and refocus:

✨ Hydrate like a queen – aim for 2–3L of water today 💧✨ Start your morning with warm lemon water to support digestion 🍋✨

Add in 5–10 minutes of mobility or gentle stretching to help with lymphatic drainage

🤸‍♀️✨ Prioritise rest + early nights – your hormones and muscles will thank you 💤✨

Get back into your workouts – even 20 minutes makes a difference 🔥

This is your reminder: progress > perfection.

Replied on Week 2 is here! Let’s spring into str...

15 Apr 09:52

Hey Melissa. They are incorporated in the videos. Iv just provided the pdf version for reference.

Posted

14 Apr 12:00

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