Welcome to Core Club
Feel AMAZING in your body again
Weeks 1 & 2 are all about settling your nervous system and finding steady energy. You’ll slow things down on purpose, improve your sleep and learn how to calm your body while staying active. The result? You’ll feel more grounded, rested and ready to build from here.
Phase 1: GROUND
Mind
Pause, notice your thoughts and give your mind a break to release tension and improve focus.
This Week’s Focus: Optimising sleep by supporting your body during the day.
Goal: Help your nervous system feel calm and rested by creating simple, predictable cues for better sleep.
Prompt: Choose one of these simple, high-impact actions to focus on this week:
Morning light – even a few minutes near a window or outside while having your coffee helps regulate your body clock
Phone-free wind-down – put your phone away 30 minutes before bed to give your nervous system a chance to switch off.
Consistent wake-up time – wake within the same 30–60 minute window every day, even after a rough night, to train your body to feel safe and steady.
Tip: Sleep is influenced by what you do in the day. By consistently adding these cues you’ll notice how your body starts to feel calmer and more ready for rest. Use this week’s evening meditation to reinforce the signal that it’s time to relax and recharge.
Move
Powerful, purposeful movement that builds strength and boosts your energy, without stress.
Weekly Workouts: Your go-to movement guide for the week. Each week builds on the last so you progress safely and steadily without overwhelm.
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 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: Calm your nervous system and set your body up for a more restful night.
Prompt: Pick one small change this week to support better sleep:
Keep meal times consistent. Aim to eat around the same time every evening, ideally a couple of hours before bed, to give your body time to digest and relax.
Choose lighter, comforting dinners e.g. scrambled eggs with roasted veggies or chicken & veggie stir-fry.
Cut late-day stimulants – move coffee & sugary snacks earlier in the day. Swap with something satisfying like your homemade energy balls, Greek yogurt with fruit, or a handful of nuts.
Recipe: Sleep-friendly & super healthy Singapore Noodles
Why it works for sleep:
Lean protein supports serotonin production, which helps regulate sleep
Cooked veggies are easy to digest at night
Small portions don’t overload your digestive system before bed