Core Performance

Core Performance Helping busy individuals achieve real results through coach led time-efficient training

We’re here to provide you with the support, guidance and tools you need to succeed so that you can focus on putting in t...
22/02/2024

We’re here to provide you with the support, guidance and tools you need to succeed so that you can focus on putting in the hard work to get there.

“Dan understands the demands of parenthood and tailors each session to maximise results in minimal time. It’s been a lifesaver, helping me prioritise my health and well-being while balancing the demands of parenting. Highly recommend for fellow busy parents looking to stay fit!”

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

At core we understand that starting out can be intimidating and stressful, especially for parents juggling multiple resp...
07/02/2024

At core we understand that starting out can be intimidating and stressful, especially for parents juggling multiple responsibilities it’s another minefield they have to learn to navigate

Our aim is to simplify that process

We specialise in helping clients gain confidence in their fitness journey

Our training style is designed with your busy lifestyle in mind, focusing on correct form we help you master the basics and make progress towards your goals all within our time efficient 45 minute sessions

We remove the guesswork of what and how to train to make the most use of your time by providing you with a structured plan and a personalised approach to coaching

We aim to make the gym a less intimidating space that you look forward to having as part of your routine

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

For those just starting out on their health and fitness journey and feeling uncertain about where to start, this is for ...
31/01/2024

For those just starting out on their health and fitness journey and feeling uncertain about where to start, this is for you..

Start with a daily walking routine – it's the simplest, easiest, and most accessible form of exercise. Aim for a minimum of 7,500 to 10,000 steps each day.

Prioritise sleep – a lack of quality sleep can adversely affect your health, energy levels, motivation, mood, and more. Turn off your phone, switch off the TV, and ensure you get sufficient rest.

Incorporate strength training into your routine – it doesn't require extensive time or fancy equipment. A set of dumbbells is often more than sufficient. Consistently engage in strength training and aim to get progressively stronger

Monitor your calorie intake – adopt a method that suits you and helps you consistently manage your calories. Effective calorie management is crucial for maintaining a healthy body fat range and achieving your desired body composition.

Emphasise protein intake – the benefits of protein extend beyond health to meet various fitness needs. Target a minimum of 0.7 grams of protein per pound of your goal body weight.

If you haven't yet embraced these five practices, don't overcomplicate things – start incorporating them into your routine.

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us "CORE30" for details on our 30-day trial – it might be just what you're looking for!

We've reached the end of January, and surprisingly, around 43% of individuals have already abandoned their New Year's Re...
26/01/2024

We've reached the end of January, and surprisingly, around 43% of individuals have already abandoned their New Year's Resolutions.

If you find yourself in that category, no need to dwell on it.

Instead of giving up entirely, let's take a moment to reflect on where things may have gone astray and give it another shot.

Remember, failure only occurs when you throw in the towel.

Here are three common reasons why people abandon their resolutions:

1. Setting Unrealistic Goals: Ambitious goals can lead to frustration and difficulty sticking to them.

2. Lack of Planning: Without a structured plan for your training and nutrition, it becomes challenging to stay committed, especially when life gets hectic.

3. Over-Reliance on Motivation: Relying solely on initial enthusiasm makes it harder to stay committed as the excitement of the "new year, new me" trend fades.

Here's how we enhance your chances of success:

1. Setting Achievable Goals: We assist you in establishing smaller, more realistic goals, allowing you to celebrate numerous victories along the way and maintaining motivation.

2. Structured Plans: We provide you with a well-organised plan to follow, making it easier to navigate your fitness and nutrition journey.

3. Accountability Support: Our strong community and coaches are here to keep you on track, especially during those moments when motivation takes a dip. Together, we'll keep you moving towards your goals, even when it feels challenging.

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us "CORE30" for details on our 30-day trial – it might be just what you're looking for!

Strength training offers numerous benefits for parents that extend beyond just physical fitness;1. Improves muscle stren...
24/01/2024

Strength training offers numerous benefits for parents that extend beyond just physical fitness;

1. Improves muscle strength, endurance & flexibility
2. Increase energy levels & reduced fatigue
3. Reduces stress levels

By focusing on strength training, parents can not only enhance their physical health but also cultivate a more active and positive lifestyle that benefits both themselves and their families.

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

8, maybe 9 years on and I still can’t shake her. Although I haven’t tried cause she’s an absolute powerhouse with the we...
22/01/2024

8, maybe 9 years on and I still can’t shake her.

Although I haven’t tried cause she’s an absolute powerhouse with the weights and a pleasure to coach. She’s often my soundboard for ideas (don’t worry the gym isn’t getting refurbed this year) and our walking advertising board!

Hear what Hayley, one of our longest serving clients has to say;

“Without the support and guidance that I get, I know I would find it almost impossible to be as consistent with my training. I would also only do the things I like and not push myself to do hard things.

Dan makes the gym. He’s welcoming, entertaining, supportive and knowledgeable. He also knows when you’ve got a bit more in reserve and can be pushed and when you need to be allowed a slower day.

I love it. The small group format is perfect. It feels personal but there’s healthy competition and variety by training with other people.

It’s my second home”

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

It’s not about busting a gut to get a gym body. It’s about being capable, confident, and free.When most people hear heal...
19/01/2024

It’s not about busting a gut to get a gym body. It’s about being capable, confident, and free.

When most people hear healthy movement, they think exercise or fitness or looking better or weight loss.

Sometimes, vanity.

Often, fitting into social norms.

As a parent healthy movement is actually more crucial than all that.

We are all, literally, born to move.

We sit in cars on the way to work. At work we sit at our desks for much of the day. Then we come home and sit down to relax.

That’s not what our bodies are built for, so creaky knees, stiff backs, and “I can’t keep up with my toddler!” have become the norm.

Most often, the thing parents are most excited about after they go from heavy and stiff to lean and agile is this feeling that they’re now living better. They notice they’re:

* more energetic and young-feeling,
* able to do things they’ve been putting off for years,
* empowered,
* proud of their lifestyle, and
* free from many of the anxieties and limitations that held them back for so long.

They’re happier, but not just because they wanted to look better, and now they do.

They’re happier because their bodies now work like they’re supposed to. They can now do things they know they ought to be able to do.

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

No matter how enthusiastic you are, meal plans or tracking calories can be tough to follow.This is normal. Life can get ...
17/01/2024

No matter how enthusiastic you are, meal plans or tracking calories can be tough to follow.

This is normal. Life can get in the way;

* You get busy
* You’re not always prepared
* Kids get sick (when aren’t they sick)
* You work later than expected
* It’s always someones birthday or a special occasion
* And, sometimes you just don’t feel like it

Making small changes and improvements to what you already normally eat and enjoy, one small step at time

Think about nutrition like a spectrum of food quality rather than “good” or “bad” foods

Sometimes you’ll nail it and other days you won’t

And thats fine as long as you just keep looking to be a little bit better

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

Your best on that day is good enoughAll we can ask for from our clients is that they give their best for the day. Not ev...
15/01/2024

Your best on that day is good enough

All we can ask for from our clients is that they give their best for the day.

Not every session is full of personal bests.

As parents, there are a lot of external stressors such as work, family and sleep, to name a few, that we need to consider as coaches, to decide what we can get out of our client during a session.

We encourage clients to listen to their bodies and set intensity for the sessions accordingly.

And although it may not feel like it, even what you may judge as a ‘bad workout’ can still have the same effect. Your body still produces the same endorphins and dopamine so you’ll leave feeling more energised, happier and more cognitively focused ready to tackle the remainder of your day!

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

Direct core work has its place in a training program but as a parent your time is better spent focused on training the e...
12/01/2024

Direct core work has its place in a training program but as a parent your time is better spent focused on training the entire body.

It will give you more energy to tackle your day, help improve all the common aches and pains (like that niggling lower back pain that never seems to go) and will produce better results long term.

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

Hear from the people who make Core the friendly space that it is..“The small classes mean you have more accountability t...
11/01/2024

Hear from the people who make Core the friendly space that it is..

“The small classes mean you have more accountability to go and you receive 1-2-1 advice and guidance which you don’t get in a large gym.

I rarely lifted weights in the past as it always seemed quite intimidating, working with Dan and being in small classes has given me much more confidence in what I can do and I’ve been really happy with my progress.

Dan has been great since I’ve become pregnant. He’s tailored my workouts to ensure they are safe at each stage and has really taken the time to offer me 1-2-1 guidance and support. I’ve managed to keep fit and healthy which has really helped me manage my pregnancy symptoms and has meant that I’ve stayed positive through the challenging changes that pregnancy brings.”

Huge shout out to , who 6 weeks post pregnancy is back training whilst juggling a new born! 👏🏻👶🏼

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

Self-care is massively important, none more so than if you’re a parent.Juggling the kids, the house and a job takes its ...
10/01/2024

Self-care is massively important, none more so than if you’re a parent.

Juggling the kids, the house and a job takes its toll and that’s before you’ve added the toll strength training can have on the body.

It all adds up and you wonder why putting your socks on this morning was a challenge or you lost your sh*t because the kids forgot their school bag as you approached the school gate 🤦🏻

Prioritising yourself isn’t selfish, as a parent it’s vital! You can’t look after and manage everything else if you’re burnout and sick

Eating better, regular exercise, massage therapy are physical self-care methods. Getting outside, reading a book or listening to music are all mental self-care methods and both play a role in keeping you going.

Which is why I check in once or twice a month with Lee & his team at .crw for a regular check up to make sure things are in good working order. (Jheez I’m getting grey! Clearly more stress management is needed) 👨🏻‍🦳

So don’t feel guilty this year about putting yourself first and prioritising your physical & mental well-being.

If you’re a parent that wants to feel like they’re part of a gym that cares about them and their goals then Core could be the place for you - DM us “CORE30” for details on our 30-day trial – it might be just what you’re looking for!

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Twickenham

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+447875491500

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