THE CORE METHOD
The CORE Method is one complete journey
that brings movement, nutrition, lifestyle, and habits together to help you rebuild your body from the inside out.
CORE takes you through five stages, each building on the one before it.
You don't need to change everything at once — you focus on what matters at each stage and build from there.
1. REVIEW
Understand your lifestyle, stress, digestion, routines, and goals.
2. RESET
Build the foundations your body needs for sleep, stress management, energy, and recovery.
3. REBALANCE
Understand how nutrition, digestion, and body signals affect how you feel, and build better support from within.
4. REBUILD
Build a movement and exercise routine that supports your strength, posture, fitness, and goals.
5. ROOT
Build habits you can maintain, adapt, and return to when life changes.
CORE COACHING: PERSONAL TRAINING
Your body deserves better than cookie-cutter workouts.
CORE Coaching combines the CORE Method with personalised training built around your body, goals, experience and circumstances.
The training approach below is one part of CORE Coaching, showing how I build and progress personalised training with 1:1 clients.
Whether you're starting from scratch, returning after a break, rebuilding after an injury, or working towards higher performance, your training is built around where you are now.
Each 1:1 training program is personalised and built around these four training phases:
ACTIVATE → Build your base
ALIGN → Align your structure
STRENGTHEN → Strengthen the walls
PERFORM → Master the house
Important note:
CORE Coaching is not a substitute for physiotherapy or medical care. If you have an injury or condition requiring clinical assessment or rehabilitation, seek appropriate professional care first.
Once we complete the onboarding and necessary assessments, your training program will start from one of these phases:
Phase 1: ACTIVATE
Build a strong core, reconnect with your body, and activate your foundation.
Best for: Total beginners, post-injury, desk workers, seniors.
Focused on:
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Deep core activation (TA, pelvic floor, breathwork)
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Gentle mobility (hips, shoulders, spine) & flexibility
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Improving coordination, balance & movement control
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Strengthening weaker muscles to reduce strain on joints
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Injury prevention and post-rehab reintroduction
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Low-impact, bodyweight + small props (bands, balls, light weights, sliders)
Perfect if you’re starting out or coming back after a break.
Phase 2: ALIGN
Improve posture, balance, and core control through mindful movement.
Best for: Sedentary lifestyles, posture correction, desk workers, older adults, and chronic low back pain.
Focused on:
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Postural re-education: correct forward head, rounded shoulders, pelvic tilt
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Spinal health & alignment
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Deep core strengthening
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Balance, coordination, breathing and body awareness
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Mainly Pilates-based, with simple fitness exercises added on
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Strong emphasis on control, focus & precision of movement
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Low-impact, bodyweight + small props (bands, balls, light weights, sliders)
Ideal for re-training your movement patterns and building body awareness.
Phase 3: STRENGTHEN
Strengthen and tone your muscles, boost your energy, and feel amazing in your body.
Best for: Intermediate clients, general fitness, long-term results
Focused on:
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General fitness goals: strength, tone, and stamina
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Lean muscle definition, strength & muscular endurance
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Full body training based on Pilates, strength circuits, and HIIT elements
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Flexibility and joint mobility
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Load and complexity progressions (from bodyweight & small equipment to heavier load and more open kinetic chain exercises)
You will feel stronger, leaner & more energised in everyday life.
Phase 4: PERFORM
Master movement, enhance performance, and train with intention and power.
Best for: Athletes, runners & endurance athletes, highly motivated or long-term clients
Focused on:
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For Pilates clients: Equipment mastery (Reformer, Spine Corrector, etc.), flow sequencing & movement mastery
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Reformer/ Pilates equipment integration (if available)
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For fitness clients: bodyweight and equipment mastery with control and precision
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Sport-specific programs (runners, swimmers, cyclists, racquet sports, golf)
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Sport-specific drills (runners, swimmers, cyclists, racquet sports, golf)
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Develop explosive power, stamina & control under fatigue
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Enhance proprioception and dynamic stability
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Endurance (build stamina for longer workouts, maintain good form for extended periods)
You’ll build the confidence to train independently, adapt your workouts, and perform with greater control and purpose.
NEED MORE ANSWERS?
NOT SURE IF THIS IS FOR YOU?
📧 Drop me a message or take the 📝 Lifestyle Audit (Free)
Your training should adapt to you — not the other way around.