Welcome to Core Club

Feel AMAZING in your body again

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Weeks 6-7

Phase 3: STRENGTHEN

Mind

This week’s focus: Welcoming challenge.

Goal:
See challenge as a sign of growth, not something to avoid.

Prompt: Choose one way to lean into challenge this week:

  1. Stay with the final few reps when it feels tough (safely and with control).

  2. Notice negative self-talk and gently reframe it.

  3. Acknowledge one small improvement in strength or confidence.

Tip:
Feeling challenged doesn’t mean you’re failing — it means you’re building. Stay present, breathe, and trust your capacity.

Meditate

Move

Powerful, purposeful movement that builds strength and boosts your energy, without stress.

Two women practicing yoga on purple mats in a bright studio with a brick wall and large window, one woman assisting the other with a pose.
Week 1
Week 2
Week 5
Week 6
Week 4
Week 3
Live Sessions
5 Min Moments

Weekly Workouts: Select your week and schedule each session in your diary. Planning ahead helps you stay consistent and make the most of each workout.

5-Minute Moments: Short bursts you can do anytime: for stretch, calm or a to feel a little fire.

Tip: Focus on the weekly workouts - and add a 5 Min Moment or replay previous sessions when it works for you.

Every bit adds up to feeling amazing!

Nourish

Simple ways to help your body find steady energy throughout the day.

Goal: Notice when you’re eating out of habit, stress, or emotion so you can respond in ways that keep you energised and calm.

Prompt: Pick one simple way to tune in this week:

  1. Pause before eating: Notice if you’re reaching for food out of habit, emotion, or genuine hunger/energy need.

  2. Respond intentionally: Drink water or a herbal tea, stretch, or eat a balanced snack (see below).

  3. Reflect: Think a little about when and why you eat, and notice what helps you feel calmer and more energised.

Recipe: Energy-boosting Chocolate Peanut Butter Banana Smoothie

Why it works for energy:

  • Banana Natural carbs for quick fuel and fibre to keep you full and your digestion happy. Plus potassium for muscle function.

  1. Peanut butter Protein and heart-healthy fats, which help stabilise blood sugar and keep you satisfied longer.

  2. Cacao – Real cacao (not sugary cocoa powder) is packed with antioxidants, plus magnesium and iron. Magnesium in particular = good for muscles, mood, and stress support.

Try the Recipe