LEARN THE METHOD AT YOUR OWN PACE
The 3-2-8 Method, coached and personalised to you.
Your cycle, your schedule, your starting point.
Early access closes 28 September
FOUNDATIONS
Learn the movement itself. Lymphatic Pilates, barre and strength taught from the beginning, so every session after this one lands where it should.
PROGRAMMED FOR YOU
Not a workout library. A progressive programme combining strength, Pilates and barre, and daily walking, built around your schedule, your equipment and where you're starting from, and moving forward as you get stronger.
EAT TO SUPPORT IT
A personalised anti-inflammatory meal plan, built around your dietary requirements and your macro goals.
CYCLE AND WATER TRACKING
Log where you are in your cycle and what you're drinking, so you can see the pattern over months instead of guessing at it.
LEARN AS YOU GO
The science behind each part of the method, in short pieces you can read between sessions. Nothing here asks you to take my word for it.
WHERE MY CLIENTS TRAIN
My one-to-one clients work from this app too. Join 1,000+ women in our growing 3-2-8 TikTok community.
Founding member access is now open
Get 21% off forever with code
FOUNDERS21
- One week of early access before general release on 28 September
- Exclusive Founders group call with Natalie
21% off stays with you for as long as you're a member
Stop starting over. Start progressing.
3-2-8 isn't another 21-day challenge.
It's a progressive method designed to grow with you.
Build strength
Support body composition
Nourish your body
Understand your cycle
Your strength sessions progressively challenge your muscles. Pilates and barre build control, mobility and stability. Daily walking makes movement part of everyday life.
And nutrition isn't about eating as little as possible. It's about fuelling the body you're building.
The 3-2-8 Method - simple, sustainable, and made for women.
WORKOUTS
- A progressive programme, not a library to pick from. Strength, Pilates and barre, and daily walking, built around your goals, experience level and schedule, so you always know exactly what to do next.
- Swap out exercises to make workouts easier and more tailored to you.
- A variety of exercises you can do at the gym or in the comfort of your own home.
NUTRITION
- Personalised to your goals and preferences, with calories and macros done for you. Enjoy the foods you love while fuelling the body you're building.
- Go beyond a static meal plan. Easily swap meals, scan food barcodes, or log foods manually to track exactly what you eat.
- Create custom recipes and meals based on your own cooking, portions and habits, so your nutrition plan fits your real life.
- Learn as you go, with education on nutrition, metabolic health and your menstrual cycle.
Welcome! I’m Natalie,
your guide to a healthier you.
I built the 3-2-8 Method because the usual advice never worked for my body. Living with PMOS (PCOS) and MS, I was told for years to eat less and do more, while the weight went on anyway and my cycle did what it liked.
What changed things was simpler: three strength sessions, two Pilates or barre sessions and 8,000 steps a day, built around my hormones instead of against them. For me, that meant the weight came off, my cycle came back, and I conceived my son naturally after being told it could take years.
That's my story rather than a promise. But it's why this method is built around insulin resistance, cycle awareness and progressive strength instead of restriction — and it's why I've spent four years coaching women through PCOS weight gain, fertility, pregnancy and postpartum recovery.
Everything I've learned doing that is in here, built around your week.
As featured in Marie Claire, Poosh and Woman & Home.
Less restriction. More nourishment.
Less starting again. More progression.
Less fighting your body. More understanding it.
FOUNDING MEMBER ACCESS IS NOW OPEN
21% off forever with code FOUNDERS21
BECOME A 3-2-8 FOUNDING MEMBER