Welcome to Core Club

Feel AMAZING in your body again

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Weeks 6–7 are your final push as you move into the Strengthen phase with slightly harder exercises, more sessions per week (and you’re totally ready for it!) This is the moment to step into the strength and consistency you’ve been building to really feel the difference at the finish line.

Phase 3: STRENGTHEN

Mind

This week’s focus: Welcoming challenge.

Goal:
See challenge as a sign of growth, not something to avoid.

Prompt: Choose one way to lean into challenge this week:

  1. Stay for one more rep: When it feels hard, stay present and breathe through it.

  2. Reframe the discomfort: Instead of “This is too much,” try “I’m getting stronger.”

  3. Track evidence: Notice one sign you’re progressing: strength, control, confidence, or even mood.

Tip:
When something feels hard, notice your first reaction. Do you think, “I’m not strong enough” or “I’m not doing this right”? That’s your protection response kicking in. Instead of stopping entirely, pause and move a little slower.

Meditate

Move

Powerful, purposeful movement that builds strength and boosts your energy, without stress.

Two women practicing yoga on purple mats in a bright studio with a brick wall and large window, one woman assisting the other with a pose.
Week 1
Week 2
Week 5
Week 6
Week 4
Week 3
Live Sessions
5 Min Moments

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 build muscle, increase strength and keep your energy steady throughout the day.

Goal: Increase your protein intake to make building strength easier.

Prompt: Pick one simple way to boost your protein intake this week:

  1. Add protein to every meal: eggs, Greek yogurt, cottage cheese, beans, lentils, fish, lean meat, chickpeas, quinoa (there are so many options!)

  2. Swap your snacks:

    Chocolate bar → Homemade protein cookie

    Pack of crisps → Almonds & raisins

    Biscuit → Greek yogurt & berries

    Cereal bar → Apple slices & peanut butter

  3. Plug the gaps: If your evening meal is already protein-rich, look at other times of day: breakfast, snacks, or lunch to fill in missing protein and balance your intake.

Recipe: Delicious, Easy & Protein-Packed Spanish Chicken

Why it works for building muscle:

  • High-quality protein: Chicken and chorizo provide complete protein to support muscle repair and growth.

  • Slow-digesting carbs & fibre: Beans and vegetables supply steady energy and fibre to sustain workouts and recovery.

  • Nutrient-rich support: Veggies and legumes deliver vitamins, minerals, and antioxidants that aid recovery and overall performance.

Try the Recipe