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
This Week’s Focus: Staying consistent
Goal: Inject some fresh energy into your new routine by making note of your progress, refocusing on your goals and rewarding yourself along the way
Prompt: Choose one simple way to stay consistent this week:
Start small: When time or energy is low, start with a 5 min moment. It may well get you in the mood for more.
Remember the WHY: If motivation wanes, remind yourself why you’re doing this. For more energy, strength, or to get comfier in those darn jeans.
Reward yourself: It doesn’t have to be huge, but add something that feels special for completing your workouts this week. Book a massage, buy a new candle, have a long soak in the bath (these are some of my favs!)
Tip: This week’s meditation is designed to reinforce positive self-beliefs. By focusing on your strengths, you will feel empowered to keep showing up and enter into your workouts with a fresh kind of energy.
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: 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:
Pause before eating: Notice if you’re reaching for food out of habit, emotion, or genuine hunger/energy need.
Respond intentionally: Drink water or a herbal tea, stretch, or eat a balanced snack (see below).
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.
Peanut butter Protein and heart-healthy fats, which help stabilise blood sugar and keep you satisfied longer.
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.