THE WEEKLY CORE ~
THE WEEKLY CORE ~
Week 1: Self-Connection
“Talk to yourself like you would to someone you love.” Brené Browne
Welcome to Week One - you Wonderful Woman!
This week’s theme is Self-Connection. Taking a moment to tune in to what your body really needs can ease stress, release tension, and boost self-esteem. In the busyness of life, it’s not always easy—but we’re going to practice together.
Before your workouts, pause and check in: How’s your energy? How does your body feel? Use this week’s 5-minute meditation to guide you.
It may feel counterintuitive, but starting with meditation often makes your workout more focused, effective, and energising. Come back to it anytime you need to ground and reconnect.
Workout Menu
Central to your Core Club experience - your workouts!
Every week you have access to 4x NEW workouts each with a slightly different focus. To hit your goals, I recommend you complete each session once (or more if you like) within the week.
💖 Mobility Release: restorative exercises designed to release tension, increase range of movement and open the body up. A great one to start off the week!
🔥 Dynamic Strength: challenging full body flowing routines targeting abs, obliques, back and glutes.
🌊 Mobility Flow: flowing movement to unlock the spine from head to tail and improve flexibility in your hips & shoulders.
💪🏼 Mindful Strength: strength done slowly - holding poses and moving at half speed to focus on excellent form while we build strength.
Click the button access this week’s workouts and get started 🙌🏼
Your Live Sessions will be recorded every Friday morning and available for the duration of the course (from October 3rd).
How to Schedule Your Workouts
Each workout is 15–25 minutes, designed to fit seamlessly into your busy days.
Got more time? Pair two sessions—start with Mobility, then Strength.
Short on time? Try a quick 5 Minute Moment (scroll down) before jumping into a Strength session.
Food for Thought
This week, I invite you to notice the link between your emotions and what you eat. Do you pop bread in the toaster without checking if you’re actually hungry? Reach for biscuits when stressed, or chocolate when you’re tired mid-afternoon? (Guilty!)
Mindful eating is a game-changer for managing habits, supporting weight, and truly nourishing your body. A few benefits:
Better choices – is it really the biscuit you want, or would trail mix hit the spot?
Less overeating – are you hungry, or just thirsty or tired?
More enjoyment – slowing down and savouring food makes meals more satisfying.
I get it—life is busy and it’s not always possible to sit down for home-made snacks. So start small. Notice your cravings: What? When? Why? Then explore simple swaps.
Here’s my example:
What? Chocolate, biscuits & cereal
When? Between school pick-up and bedtime (IYKYK!)
Why? I’m tired and stressed—I want to “treat” or distract myself.
My solutions:
Eat a protein-rich lunch to stay full longer.
Keep nourishing treats on hand: herbal teas, fruit & nuts, dark chocolate, protein balls.
Check in emotionally: pause, breathe, ask what’s really stressing me, and let go of what I can.
Your “What, When & Why” may look different, but this exercise will help you spot patterns and make small, sustainable changes. You’ll feel more in control, energised, and nourished throughout the day.
I can’t wait to hear how you get on!
Click below for my go-to homemade snack. Full of fibre & protein - great for the kids too! (And for a nut-free version, click here.)
5 Minute Moments
A ready-made library of micro-workouts awaits…
Each with a different focus, these Moments are designed to add a little extra mobility and relaxation to your day.
Included:
Wake Up Stretches
Midday Mobilisations
Essential Tutorials
Bedtime Wind-down
Perfect for busy days when you need quick reset - or as additional tool to release tension at the beginning or end of your workouts.