CORE Self-Paced
A stronger core starts before your first workout.
Build a stronger, healthier body from the inside out — by working on the foundations first, then building strength and movement on top of them.
Maybe your body doesn't respond to exercise the way it used to, your stomach often feels uncomfortable, or you keep starting workout routines that never quite become part of your life.
You've probably heard that you need to eat better, exercise regularly, and get enough sleep. But how do these things fit together? And what should you work on first?
CORE Self-Paced helps you connect the dots — from sleep, stress, and nutrition to digestion, core strength, posture and movement — so you can build a stronger body on foundations that support your health.
YOUR BODY IS MORE THAN A WORKOUT
When you want to get stronger, change your body composition, or improve your posture, it's tempting to start with exercise.
But these things don't operate in isolation. Your body is connected, and your approach to looking after it should reflect that.
CORE takes a different starting point: understand and support your body first, then build on those foundations with movement and strength.
Not another diet. Not a prescribed workout program. Not a promise that one exercise or food will transform your body.
A clearer, more connected way to work on your health — inside and out.
SUPPORT YOUR BODY FROM WITHIN
Sleep, stress, recovery, and everyday routines influence how you feel, function, and manage your day. Nutrition provides the building blocks your body needs, while your eating patterns and other lifestyle factors can affect digestive comfort and well-being.
BUILD STRENGTH AND MOVEMENT ON THOSE FOUNDATIONS
Once you've considered the wider picture, you'll explore core strength, posture, movement and exercise.
You'll learn how to approach training in a way that fits your goals, preferences and current circumstances — without assuming that more workouts, harder exercise or endless abdominal exercises are always the answer.
MAKE IT WORK IN YOUR LIFE
Your body doesn't exist separately from your schedule, work, travel, or responsibilities.
CORE also helps you develop habits, adapt your routines, and return to your priorities when life changes.
THE FIVE CORE STAGES
Each stage builds on the previous one, helping you move from understanding your body to making practical changes.
01 — REVIEW
Understand your starting point.
Before deciding what to change, take a closer look at where you are now.
Review your sleep, stress, nutrition, digestion, movement, core strength, posture-related concerns, and everyday habits. Identify what's working, what concerns you, and which areas deserve your attention first.
02 — RESET
Build the foundations that support your body.
Exercise is only one part of looking after yourself. Sleep, stress, energy and recovery matter too.
Explore how these foundations fit into your daily life, recognise the routines that help or hinder you, and choose realistic steps to improve the way you rest, recover and organise your day.
You don't need a perfect morning routine. You need to understand which foundations need attention and what you can realistically change.
03 — REBALANCE
Understand your eating patterns and digestive signals.
What you eat matters, but healthy nutrition is about more than following a diet or avoiding a list of foods.
Explore balanced eating, notice patterns that may be relevant to digestive discomfort, and identify practical changes to try without unnecessary food restrictions or promises of a quick fix.
04 — REBUILD
Develop core strength, better movement, and a stronger body.
Now bring the foundations together with movement.
Explore the role of core strength and posture, learn how to approach exercise around your goals and preferences, and build a realistic movement routine that can develop with you.
Focus on building strength, improving your movement and choosing an approach that supports your health.
05 — ROOT
Make the changes work beyond the program.
Real progress has to fit into real life.
Learn how to recognise your patterns, protect the habits that matter most, adapt during busy periods and travel, and return to your usual routines without trying to compensate for every disruption.
Bring the five stages together into your own CORE guidelines — a practical reference for making decisions and adjusting your approach as your body and circumstances change.
WHAT YOU GET
You'll work through all five stages with the CORE Self-Paced Manual, including:
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Your CORE Lifestyle Assessment — review your current habits, concerns, and priorities.
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Practical exercises and reflection prompts — understand your patterns and identify what deserves attention.
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Nutrition and digestive-health guidance — explore eating habits, body signals, and practical ways to support your wellbeing.
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Core strength, posture and movement education — understand the role of your core and learn how to approach exercise around your needs.
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Action plans and worksheets — turn what you've learned into manageable next steps.
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Your CORE Starting Point — identify your priorities and decide what to work on first.
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Lifetime access — return to the material whenever you want to review your habits or adjust your approach.
You can work through the program at your own pace. There is no fixed timeline and no requirement to change everything at once.
The purpose is to help you understand the bigger picture, identify what matters to you and apply what you learn in your own life.
WHO IS CORE SELF-PACED FOR?
CORE Self-Paced may be right for you if:
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You want to build a stronger body but aren't sure whether you're focusing on the right things.
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You want to understand the relationship between everyday habits, nutrition, digestion, core strength, and movement.
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You've tried workout routines or healthy eating plans but struggle to make them fit your life.
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You're ready to put practical changes into action and learn from your experience.
You don't need to be particularly fit, have a perfect routine, or start from zero.
You do need to be willing to look at your current circumstances, make choices, and try the steps that make sense for you.
WHEN CORE SELF-PACED ISN'T THE RIGHT FIT
CORE Self-Paced isn't a prescribed workout plan, a personalised meal plan or a rapid weight-loss programme. It doesn't promise a flat stomach, six-pack abs, a cure for digestive symptoms or a particular physical result.
It also isn't personalised medical care or a substitute for assessment and treatment when you need them.
If you want someone to design your individual training and nutrition approach and guide your progress personally, CORE Coaching may be a better fit.
READY TO START BUILDING FROM THE INSIDE OUT?
FREQUENTLY ASKED QUESTIONS
Is CORE Self-Paced a workout program?
No. CORE includes education on core strength, posture, and building a movement routine, but it doesn't prescribe a personalised series of workouts. You'll learn about the role of movement and strength and how to make choices that suit your goals and circumstances.
Does CORE help with digestion?
The REBALANCE stage explores nutrition, eating patterns, digestive symptoms and body signals, helping you identify practical habits to review and changes you may wish to test. Digestive symptoms can have many causes, so CORE doesn't diagnose or treat digestive conditions or promise to resolve bloating or other symptoms.
Will CORE help me get a flatter stomach or visible abs?
CORE includes information about core strength, posture, and the difference between stronger abdominal muscles and visible abs. Core training can improve strength and control, but it cannot selectively burn fat from your abdomen or guarantee a particular appearance. CORE focuses on building a stronger, healthier body rather than promising a specific body shape.
Do I need to be fit to start?
No. You can begin with your current level of fitness, habits, and circumstances. The programme helps you identify priorities and learn how to approach movement and everyday health in a more informed way.
How long does the program take?
There is no fixed timeline. You can work through the five stages at your own pace and spend more time on the areas most relevant to you.
Do I get personalised support?
CORE Self-Paced is designed to be completed independently. If you want more structure and email support, CORE Guided offers a deeper level of support. CORE Coaching provides personalised one-to-one training and nutrition coaching with Marta.
How do I access CORE?
You'll receive access to the CORE Self-Paced materials through the CORE website after purchase. You can work through the programme at your own pace and return to the material with lifetime access.
Is CORE a replacement for medical advice?
No. CORE provides general educational information and tools. It doesn't diagnose or treat medical conditions or replace individual advice from an appropriately qualified healthcare professional.
