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
Take a moment to slow down & tune into your mind before jumping into action.
This Week’s Focus: Stopping energy leaks so exercise and healthy choices feel easier.
Goal: Switch up habits that sap your energy for those that lift you for more consistency & better motivation.
Prompt: Pick one common energy leak to move away from this week, e.g. skipping breakfast, doom-scrolling in spare moments or rushing through tasks.
Tip: Choose one action that protects your energy and repeat it every day this week
phone-free morning or evening
a quick walk between tasks
5 min bedtime stretch
Small, repeated actions add up quickly and make consistency feel easier.
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: Swap ultra-processed foods for simple alternatives to support steady energy and better digestion.
Prompt: Pick one easy swap this week:
Replace sweet or packaged snacks with these oats cookies, fruit, or nuts & seeds
Swap ready-made sauces for homemade versions.
Choose natural yogurt or kefir instead of sweetened options
Recipe: Yummy & filling Oaty Cookies
Why it works for steady energy:
Oats, chia seeds + nuts: gut-friendly fibre that keeps digestion smooth and energy steady.
Peanut butter and egg: protein and healthy fats to keep you fuller for longer and stabilize blood sugar.
Cinnamon & raisins: antioxidants, and minerals that support digestion and reduce energy dips.