The CORE Training System
Your body deserves better than cookie-cutter workouts.
This progressive training method is built to support your body through every stage, whether you’re rebuilding your strength, working on posture, or chasing peak performance.
Each phase builds upon the last, so you move better, feel stronger, and train with purpose.
Whether you're a complete beginner, a returning runner, or just want to feel amazing in your skin, there's a place for you here.
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ACTIVATE → Build your base
ALIGN → Align your structure
STRENGTHEN → Strengthen the walls
PERFORM → Master the house
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, pre- & postnatal, seniors.
Not ideal for: Injuries needing physio-level care.
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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)
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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.
Not ideal for: Injuries needing physio-level care.
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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
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Strengthen and tone your muscles, boost your energy, and feel amazing in your body.
Best for: Intermediate clients, general fitness, long-term results
Not ideal for: Beginners, clients with injury concerns, very deconditioned individuals
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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.
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Phase 4: PERFORM
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Master movement, enhance performance, and train with intention and power. (Injury and burnout-free)
Best for: Athletes, runners & endurance athletes, highly motivated or long-term clients
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Not ideal for: Beginners, injuries, low fitness / deconditioned individuals
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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 will move like a pro and build the confidence to self-train and adapt workouts.
MODULAR OVERLAYS are add-ons to personalise your journey. These can be layered on top of any CORE phase based on your needs, life stage, or goals.
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RELEASE – Desk Worker Reset
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Address movement restrictions caused by sedentary lifestyles
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Improve posture & strengthen your back and core
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Release tight hips, hamstrings, and chest
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NURTURE – Prenatal & Postnatal Support
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Safe & effective movement during and after pregnancy
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Strengthen the pelvic floor and deep core
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Improve posture and reduce pregnancy-related discomfort
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Gently rebuild strength and energy
BALANCE – Active Ageing for Seniors
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Improve balance and coordination to reduce fall risk
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Maintain mobility, strength, and confidence
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Gentle, functional movement that supports independence
RESTORE – Recovery & Mind-Body Reset
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Support the nervous system, recovery, and emotional well-being
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Guided breathwork, gentle stretching, SMR (self-myofascial release)
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Stress relief through slow, mindful movement
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Great for high-stress clients, post-travel, or recovery weeks
Ready to Rebuild from the Core?
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Apply now by filling out the short form below. I’ll review your answers and get back to you within 24–48 hours with the next steps.
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Why do you need to apply?
I ask every client to apply so I can personalise the experience and make sure we’re a good match before we start.
No pressure — just a starting point.
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Not sure if this is for you?
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💬 Message me to find out or 📲 book a Free Consultation Call.
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The system adapts to you, not the other way around.