Welcome to Core Club
Feel AMAZING in your body again
Weeks 3–5 are about finding your rhythm and building capacity. You’ll add more movement in a way that fits your life, mirrors your natural energy and supports your nervous system.
Phase 2: BUILD
Mind
Hit pause and tune into your energy to support steady progress as you build.
This Week’s Focus: Creating a rhythm that fits your life and supports progress.
Goal: Building a movement routine that feels natural, repeatable, and effective — not forced or exhausting.
Prompt: Notice when you naturally have most energy to workout.
Action 1: Schedule your workouts for the week ahead during these higher-energy windows.
Action 2: Pay attention to other moments you want to move (a walk, stretch, quick session) and lean into them instead of dismissing the urge.
Tip: Our nervous system loves predictability. When you exercise in a regular rhythm, your body uses less energy to “gear up,” making it feel easier and freeing up capacity to build strength and resilience over time.
Move
Powerful, purposeful movement that builds strength and boosts your energy, without stress.
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: Improve digestion and help your body feel lighter and more comfortable from the inside out.
Prompt: Pick one simple thing this week to support your digestion:
Finish dinner a little earlier — aim for 2–3 hours before bed to give your body time to digest.
Move gently after meals — a short walk or light stretch helps food move through your system and eases bloating.
Notice foods that trigger discomfort — make a note of foods that make you feel bloated or sluggish.
Recipe: Digestion friendly & super tasty Apple Pie Overnight Oats
Why it works for digestion:
Cooked apple is gentle on the stomach and contains soluble fiber (pectin) that supports healthy digestion.
Oats and chia seeds provide slow-digesting, gut-friendly fiber to help keep bowel movements smooth and reduce bloating.
Cinnamon adds flavor while soothing the digestive system and supporting stable blood sugar.Lean protein supports serotonin production, which helps regulate sleep