Body By Barre
PCOS / PMOS · Postpartum · Hormone Health

Movement that works with your body.

Low-impact Pilates, barre and strength — designed to support PCOS/PMOS, postpartum recovery and sustainable fat loss, without burnout, restriction or HIIT.

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[ Founder hero — Natalie at the barre, soft natural light, bright & calm ]
🩰292M views
on the 3-2-8 Method
As featured in
Marie ClaireWomen's HealthForbesEvening StandardPoosh

A different kind of fitness

This isn't about punishing your body.
It's about coming home to it.

No HIIT. No burnout. No diet culture. Just slow, intentional movement that lowers cortisol, builds strength, and meets you exactly where you are — whether that's first thing in the morning or once the baby's finally asleep. Showing up counts, however that looks today.

[ Natalie + baby, or in the studio — warm, real, bright ]
32
Conceived
naturally

My Story

Hi, I'm Natalie.

12 years on the pill. I came off at 28 and was diagnosed with PCOS — recently renamed PMOS. Years of waiting, and being told it would be hard to conceive.

So I rebuilt everything around what actually works for hormonal bodies. Pilates and barre instead of HIIT. Strength training. Walking. Mobility. Sleep that mattered. I conceived naturally at 32.

Now I'm 9 months postpartum and rebuilding with the very same framework — and Body by Barre is where I teach it, to thousands of women just like you.

Explore the method →

The Method

The framework that finally worked

Built on five pillars and powered by my signature 3-2-8 Method — the workout that reached 292 million women.

🩰

Pilates & Barre

Low-impact, cortisol-friendly sculpting

🏋️‍♀️

Strength

Builds muscle, improves insulin sensitivity

🚶‍♀️

Walking

Regulates blood sugar, supports your cycle

🧘‍♀️

Mobility

Releases stored tension, aids recovery

🌙

Sleep

Supports overnight hormone repair

The signature method

The 3-2-8 Method

My signature workout method — the one that went viral. Two ways to run it, depending on your goal:

Strength focus
3 strength · 2 barre/Pilates · 8k steps
Sculpt focus
3 Pilates/barre · 2 strength · 8k steps

Designed to lower stress on the body while improving strength, insulin sensitivity, energy and body composition.

Nutrition: The 80:20 Approach

PMOS isn't improved by what you cut out — it's stabilised by what you add in. Protein, fibre, slow carbs, regular meal timing. 80% nourishing foods, 20% flexibility. Sustainable, never restrictive.

The Science, Simply

Why traditional fitness backfires for hormonal bodies

If you've ever trained harder and felt worse, this is why — and what we do differently.

What works against you

  • High-intensity training spikes cortisol — worsening PCOS/PMOS symptoms
  • Overtraining stresses an already-stressed nervous system
  • Restriction and crash diets disrupt consistency and hormones
  • Visceral fat becomes harder to shift, not easier

What we do instead

  • Low-impact movement that lowers cortisol
  • Strength training to build muscle & improve insulin sensitivity
  • Walking & recovery to regulate blood sugar and support your cycle
  • Sustainable consistency — the thing that actually changes your body

Is This You?

This studio is for you if…

🌸You have PCOS/PMOS or hormonal symptoms you're tired of fighting
🤍You're postpartum and rebuilding slowly, safely, on your terms
🩰You're exhausted by intense plans that leave you burnt out
🌿You want sustainable fat loss without obsession or restriction
✨You crave structure and guidance — without punishment
🌙You're done with diet culture and ready to trust your body again

Your Membership

Everything you need, in one place

Train in tune with your hormones — at home, on your schedule, for less than one studio session.

300+

Workouts on demand

Pilates, barre, strength, mobility & low-impact cardio. All levels. New content weekly. Stream to TV or phone.

Live

Monthly classes

Real-time barre & Pilates with me, with Q&A. Recorded for replay if you can't make it live.

80:20

Recipes & community

Hormone-friendly meal guidance, a private member community, and weekly accountability to keep you going.

21

Challenges & programmes

The 21-day Lengthen & Sculpt programme, monthly themed challenges, and a calendar to plan your week.

▶

Undecided?

Try a class, on me.

See exactly how it feels before you commit. One full Pilates flow — gentle, nourishing, and a real taste of what's waiting inside the studio.

Start your free trial

Real Women, Real Results

"I've lost 15lbs since we started — a huge change, when it was always so hard to lose anything with my PCOS."

Claudia M. · United Kingdom

★★★★★

"My cycles regulated after 4 months — the first time in years. And I finally stopped dreading my workouts."

Body by Barre member
★★★★★

"I lost 18lbs without obsessing over cardio. For the first time, exercise stopped feeling like punishment."

Body by Barre member
★★★★★

"My bloating reduced dramatically within the first few weeks. My back stopped aching and I'm sleeping through the night."

Body by Barre member
★★★★★

"Postpartum, nothing helped until this. I finally found workouts I could actually sustain — and it gave me my confidence back."

Body by Barre member
★★★★★

"I've never stuck with exercise before. Six months in and I'm still here — because it feels good, so I keep showing up."

Body by Barre member
★★★★★

"Weight was never the only focus — strength, energy and mobility were. Ironically, that's when my body finally changed."

Body by Barre member

Membership

Start with a trial, stay for life

✨ Try free for 3 days · First month $15 with code WELCOMEBACK14 · Cancel anytime

No charge during your 3-day trial. We'll remind you before it ends, and you can cancel anytime in two taps — no emails, no phone calls.

Monthly
$19.99
per month
 
  • Full on-demand library
  • Monthly live classes
  • Community & challenges
  • Cancel anytime
Start free trial
Best Value
Annual
$170.99
per year · about $3.29/week
Best long-term rate
  • Everything in monthly
  • Best long-term rate
  • Lock in your price for life
  • Cancel anytime
Start free trial
Semi-Annual
$89.99
6 months · under $5/week
Save 25% vs monthly
  • Full on-demand library
  • Monthly live classes
  • Community & challenges
  • Cancel anytime
Start free trial

Free Guide

Not sure if it's PMOS?

Take the free 3-minute body-check — spot the symptoms doctors often miss, and finally understand what your body's been trying to tell you.

The Newsletter

Letters from the studio.

I love writing this. It's where I share what's really going on — honest reflections on PMOS, postpartum and motherhood, plus everything happening in my world.

Expect early access to challenges, exclusive discount codes, recipe ideas, member spotlights, and the kind of encouragement I wish someone had given me at 28.

🌸 PMOS just got a new name
What the rename means for you
🩰 Why I stopped doing HIIT
And what I do instead now
🤍 The cortisol-belly fat loop
Nobody explains this part
🌿 Member spotlight: Claudia
15lbs, and a whole new relationship with movement

Questions

Everything you might be wondering

Do I need any equipment?+
No equipment needed to start — most classes use just your body weight. As you progress, light dumbbells, a resistance band and a mat are lovely to have, but never essential. We'll always tell you what (if anything) you need before each class.
I'm completely new to Pilates and barre. Where do I begin?+
Right here. Start with the 21-day Lengthen & Sculpt programme — it's designed to take you from day one, step by step. Every class has clear cues and modifications, so you'll never feel lost.
Is this suitable if I have PCOS / PMOS?+
Yes — it's exactly who this is built for. The entire framework is designed around hormonal bodies: lowering cortisol, supporting insulin sensitivity, and working with your cycle rather than against it. (As always, check with your GP before starting any new programme.)
Is it postpartum-friendly?+
Absolutely. I'm 9 months postpartum myself and rebuilding with this exact framework. We have gentle, core- and pelvic-floor-aware classes to ease you back in safely. Please get clearance from your GP or women's health physio before returning to exercise.
How much does it cost?+
Monthly is $19.99, with 6-month and annual plans bringing it below the monthly rate. Your first 3 days are free, and your first month is just $15 with code WELCOMEBACK14. You can cancel anytime.
How long are the classes?+
Anywhere from 10 to 40 minutes. Short sessions for busy days, longer flows when you have the time. You decide how and when you move.
Can I watch on my TV?+
Yes — stream on your phone, tablet, laptop or TV through our iOS and Android apps. Move wherever feels good.
What's the 3-2-8 Method app I keep hearing about?+
It's our personalised app launching this autumn — a done-for-you version of my signature 3-2-8 Method, tailored to PCOS/PMOS and postpartum. Body by Barre teaches the method; the app personalises it. Join the waitlist below to be first in.

A separate app · Coming September

The 3-2-8 Method App

Already a member? This is what's next. A separate, fully-personalised app built around my signature 3-2-8 Method — for women with PCOS/PMOS and postpartum who want the done-for-you version. Start with the studio today; be first in line for the app this autumn.

"292 million views" — Women's Health "No high intensity required" — Marie Claire "Snatched & Strong" — Poosh
Join the founders waitlist →

Your body isn't broken.
It just needs the right kind of movement.

Start your free trial