THE WEEKLY CORE ~
THE WEEKLY CORE ~
Week 5: Energy
"I am grateful for the energy that flows through me, allowing me to live my life to the fullest."
Grateful for your energy? Living life to the fullest?
Let’s be honest — between work, housework, and childcare, most days don’t feel like we’re brimming with energy. I don’t always feel it either, but I’ve learned that we can cultivate habits that lift us up.
In this final week together, let’s explore simple tools to boost your energy — physically and mentally.
Mindset
Where the mind goes, the body follows. Stress, overwhelm, and anxiety drain your energy and make it harder to eat well, sleep, or exercise. Learning to manage your mind is powerful. Try affirmations, meditation, journaling, or therapy — all proven to rewire your brain for more positivity and energy.
Nutrition
Fuel your body with balanced, nourishing foods — low energy often leads to poor choices (hello, 4 pm biscuit!). Scroll down to Food for Thought for tips on eating for lasting energy.
Sleep
After roughly 2,000 disrupted nights with my two kids (but who’s counting?), I know sleep isn’t always simple. Still, small tweaks help — put your phone away an hour before bed, switch off the TV 30 minutes earlier, stretch, meditate, or sneak in a weekend nap.
Movement
Some days call for gentle mobility work; others for an energising 20-minute workout. Move in ways you enjoy — when you feed your body and soul, your energy follows.
Introvert or Extrovert
Notice how you recharge. Do you gain energy from company or solitude? Once you know, schedule time this week to top up your reserves your way.
Workout Menu
Welcome Back to your final week of Core Club 💪🏼 Get ready for fresh new workouts that put everything you’ve built into action. It’s time to feel just how strong you’ve become.
Session Focus
💖 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
Food for Thought
Ultra-Processed Food
If there’s one lifestyle shift that can truly boost your energy, it’s cutting back on ultra-processed foods (UPFs).
What Are Ultra-Processed Foods (UPFs)?
UPFs are made mostly from substances extracted from foods or created in labs — think packaged snacks, sugary cereals, fast food, ready meals, fizzy drinks, and processed meats. They’re loaded with additives like preservatives, sweeteners, and flavour enhancers — great for taste and convenience, but low in nutrients and potentially harmful over time.
Why Limit Them?
Research links high UPF intake to a range of health issues, including:
Mental Health: Diets rich in UPFs are tied to higher rates of anxiety and depression. They can trigger inflammation and disrupt gut health, both key to mood balance.
Hormone Disruption: Chemicals like BPA and phthalates (often from packaging) can interfere with hormones, affecting metabolism, energy, and reproductive health.
Nutritional Gaps: UPFs are high in calories but low in nutrients, leading to fatigue and cravings.
Weight & Disease Risk: Their “can’t-stop-eating” nature promotes overeating, increasing the risk of obesity, diabetes, and heart disease.
Simple Ways to Cut Back
Eat from the Earth: Focus on whole foods — fruits, veggies, herbs, spices, whole grains, nuts, and lean proteins.
Check Labels: If the ingredients read like a chemistry experiment, it’s probably ultra-processed. Apps like Yuka can help identify what’s really inside.
Prep Smart Snacks: Keep healthy grab-and-go options on hand — nuts, boiled eggs, hummus, veggie sticks, or fruit.
Plan Ahead: Basic meal prep makes it easier to skip convenience foods when you’re tired or busy.
Keep It Realistic: You don’t need to go 100% clean — the 80/20 approach works beautifully. Small, consistent swaps lead to big change.
This week’s recipe is one my all time favourite energy boosters. Perfect for a post workout treat or a mid afternoon slump pick me up!
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.