The 3-2-8 Method™ · Founding members

Feel strong, feminine and at home in your body again.

The 3-2-8 Method is a personalised way to train, eat and move with your body, not constantly fight against it.

Strength Pilates Barre Walking Nutrition Cycle awareness

Built around your starting point and your real life.

Start my 3-2-8 Method

Founding members save 21% for as long as they remain a member.

If this sounds familiar

Maybe you've stopped recognising your body.

  • You're exercising, but nothing seems to change.
  • Your weight feels harder to manage than it used to.
  • Your cycle feels unpredictable.
  • You're constantly bloated, tired, or starting over.
  • You've been diagnosed with PMOS, formerly known as PCOS, and nobody has really explained how to train around it.
  • You're thinking about fertility and want to start looking after your body differently.
  • Or you've had a baby, and you're trying to find you again.

You don't need another extreme plan.
You need a way of moving you can actually live with.

Introducing 3-2-8

What if your routine was actually built around being a woman?

3 Strength or
Pilates & barre
2 Pilates & barre
or strength
8 Thousand steps
every day
No two-hour workouts No six-day HIIT schedule No cutting out entire food groups

Just a progressive structure combining strength, low-impact movement, walking, recovery and nourishment.

Simple enough to follow. Personalised enough to progress with you.

Strength

Pilates & barre

Power walks

What we're working towards

Not a tracker. A feeling.

i.

A body that feels stronger

Progressive strength training to build muscle and help you become physically stronger, week after week.

ii.

A routine you can finally keep

Shorter sessions, daily walking and the flexibility to fit around your actual week, not an imaginary one.

iii.

Feeling connected to your body

Pilates, barre, mobility, breath and pelvic floor connection, working alongside your strength.

iv.

Understanding your cycle

Track your patterns and learn how different phases can affect your energy, recovery and training.

v.

Changing your body without making your life about weight loss

Strength, daily movement and personalised nutrition working together towards your body composition goals.

And the one that matters most

Feeling like yourself again.

Because this was never only about a number on the scale. It's about living in your body, not just managing it.

Why I built this

I created the method I needed myself.

For years I felt like my body was working against me. PMOS. Weight that wouldn't shift the way it used to. Cycles I couldn't predict. And a growing sense that I didn't really feel at home in my own body anymore.

So I changed how I approached all of it. How I trained, how I ate, how much I walked, how seriously I took recovery. Less punishing. More consistent. Built around how my body actually works.

Then came my fertility journey, my pregnancy, and postpartum, and the slow, quiet work of coming back to myself afterwards.

3-2-8 grew out of that journey.

Not because one workout can "balance your hormones."

Not because Pilates can make you pregnant.

But because women's bodies, lives and goals change, and I wanted one method that could meet you through all of it.

It's the same method my one-to-one clients follow, alongside nearly 800 women in the 3-2-8 community.

Natalie x

From the women who've done it

In their own words

I finally feel like my body is mine again. Your programme and workouts are life changing.

Studio member

I've been doing your 3-2-8 for the last few weeks and feeling comfortable in my body all around. I've struggled with PCOS and it took years to get a diagnosis, and I finally see the light at the end of the tunnel.

3-2-8 member · A few weeks in

I previously struggled with mobility issues and I find these exercises easy to follow. My posture has improved, I feel more attuned with my body, I practice active breathing and it does calm me.

Steph · Three months in

I've enjoyed working out with Natalie for several years. It is challenging but something I can handle daily. I look forward to each new challenge.

Laura L. · Studio member
The 3-2-8 Method as seen in
Poosh Marie Claire Women's Health Elite Daily SheerLuxe Eat This, Not That
"The 3-2-8 Method will make you feel snatched and strong."
The 3-2-8 app

Everything you need to actually live the method.

Think of it as my one-to-one coaching, in your pocket. Not a library to scroll. A plan written for you.

The 3-2-8 Method app home screen
Your workout programme and meal plan in the app 01

Your personalised plan

Tell me your goals, experience, equipment and schedule. Your 3-2-8 week is built around you.

Pilates and barre foundations in the app 02

Pilates & barre

Press play and move with me through fully guided, follow-along sessions.

03 · How strength works

Progressive strength, at your pace

Strength training works differently, on purpose. I demonstrate and coach every movement, then you complete your prescribed sets and reps in your own time. That means you can choose the right weight, rest properly between sets and get genuinely stronger week on week, instead of rushing to keep up with a video.

04

Guided power walks

Your 8,000 steps with purpose. Put your headphones in and walk with me.

05

Personalised nutrition

An anti-inflammatory meal plan built around your dietary needs and macro goals. Swap meals, scan barcodes, add your own recipes.

The cycle tracker in the app
06

Cycle tracking

See your patterns over months instead of guessing, and understand how each phase affects you.

07

Water & habit tracking

The small daily things that add up, all in one place.

08

Education

The science behind every part of the method, in short pieces you can read between sessions. Nothing here asks you to just take my word for it.

Founding member access

Be one of the women who starts it first.

21%

off your membership, for as long as you remain a member

  • Your personalised 3-2-8 plan, built around you
  • Guided Pilates, barre and power walks with me
  • Progressive strength, coached at your pace
  • Personalised anti-inflammatory nutrition
  • Cycle, water and habit tracking
  • Plus a Founders group call with me , where we'll talk through the method, women's health and how to apply 3-2-8 to your own goals
Start my 3-2-8 Method →
Use code FOUNDERS21
Before you start

Your questions

Are the workouts follow-along?

Your Pilates and barre sessions are fully follow-along. Press play and move with me. Strength sessions are coached differently, on purpose, so you can train properly at your own pace.

How do the strength sessions work?

I demonstrate and coach each movement, then you complete your prescribed sets and reps at your own pace. You choose a weight that challenges you, rest as long as you need between sets, and build up over time. That's how you actually get stronger, rather than racing a timer.

Can I use it at home or in the gym?

Both. Your plan is built around the equipment you have, and you can swap exercises if something doesn't suit you or your space.

What equipment do I need?

At home, a mat and a pair of dumbbells is enough to start. Tell the app what you have and your plan is built around it. If you train in a gym, it'll use what's available to you.

Is 3-2-8 suitable if I have PMOS (PCOS)?

3-2-8 grew out of my own PMOS journey, with strength at its centre and lower-stress movement around it. It's a movement and nutrition programme rather than medical treatment, so please check in with your GP or specialist alongside it.

Can I use it while trying to conceive?

Many women come to 3-2-8 while thinking about fertility. It's designed to support your overall health and consistency, not to promise a fertility outcome. Please speak to your GP or fertility team before starting, especially if you're undergoing treatment.

Can I start postpartum?

Yes, once you've been cleared for exercise by your GP or postnatal check. Pelvic floor and breath work run through every Pilates and barre session.

What happens if my schedule changes?

Life happens. Update your schedule and your plan adjusts with you. Shorter sessions and daily walking mean a busy week doesn't have to mean starting over.

Can I cancel my subscription myself?

Yes. You can cancel at any time from your account settings. If you subscribed through the App Store or Google Play, you'll manage it in your device's subscription settings. Your founding member rate stays with you for as long as your membership remains active.

Start my 3-2-8 Method

The 3-2-8 Method is a movement and nutrition programme, not medical treatment. Nutrition guidance is general and not a prescribed diet or clinical advice. Nothing here is intended to diagnose or treat any condition, including PMOS (formerly PCOS) or infertility, and individual experience varies. If you are trying to conceive, pregnant, postpartum, managing a diagnosed condition, or have any history of disordered eating, please speak to your GP or a qualified healthcare professional before starting.

FOUNDING MEMBER ACCESS IS NOW OPEN

21% off forever with code FOUNDERS21

BECOME A 3-2-8 FOUNDING MEMBER