Welcome to Core Club
Feel AMAZING in your body again
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
Focus: Strengthen your foundations so you feel calmer, and more capable each day.
Goal: Build resilience by protecting your energy, reducing overload and reinforcing self-trust.
Your Resilience Reset
Instead of pushing harder, choose one:
1. Protect your sleep
Going to bed 15 mins earlier or committing to a phone-free wind-down.
2. Lighten the mental load
Delegate one task, create a brain dump or drop one (or more) unnecessary “shoulds.”
3. Schedule joy
Arrange something to lift you: a date night, coffee with friends, a massage. It’s amazing how those endorphins bolster you for the tough days.
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
Eating in a way that keeps your mood, energy, and stress response steady.
Goal: Reduce energy crashes with consistent, stabilising meals
Prompt: Pick one simple way to tune in this week:
Don’t skip breakfast
Within an hour of waking, eat something with protein + fiber.
e.g. eggs on toast, Greek yogurt with nuts, or oats with chia and seeds.Eat before you’re ravenous
Long gaps between meals spike cortisol.
Aim to eat every 3–4 hours to keep your body feeling safe and steady.Adjust your caffeine intake
Delay your first coffee by 60-90 mins. Hydrate properly first and never drink it on an empty stomach. Pair it with food to reduce jittery stress responses.
Why This Builds Resilience
Stable blood sugar = emotional regulation.
Regular meals signal safety to the nervous system.
Sufficient protein helps mood and focus.
Consistency reduces physiological stress, which improves mental clarity and patience.
Recipe: Delicious Mood-Boosting Sesame Salmon, Sweet Potato & Broccoli
Why it works for mood:
Salmon: omega-3 fats and high-quality protein, supports brain function and the production of mood-regulating neurotransmitters.
Sweet potato: slow-release carbs help stabilise blood sugar and support serotonin for a calmer, steadier evening mood (and sleep!)
Broccoli: fibre and key micronutrients support gut health, which plays a direct role in emotional balance and stress resilience.