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
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
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.