What is Core Club?

As a species I truly believe we have stopped moving in any great numbers. Movement has become something we seem to take for granted to the point where we believe we don’t need to do it.

“In less than two generations, physical activity has dropped by 20% in the U.K. and 32% in the U.S. In China, the drop is 45% in less than one generation.” - designedtomove.org

Sitting at the top of the food chain, the human being has the luxury to ask the questions, why run?, why swim?, why climb?, why cycle?

As human beings, everything is just there for us on tap. History and various revolutions have resulted in us no longer having to move through lowlands or mountain passes when looking for food whilst also having to avoid becoming food.

The result for humans in general I feel, is devolution. A massive disconnect has occurred between our minds and bodies. Many many humans are working in jobs that don't require their bodies. They sit at desks and tap on keyboards and click on a mouse for 8 hours a day. Every day. Ask yourself this question. Are you using your body purely as a means to transport your head? Think about it...

The reality is that we only tend to notice this wonderful piece of technology that is our body when something goes wrong with it. Someone said to me recently that we have betrayed our bodies. They are right.

So what Is Core Club? Well quite simply, Core Club is movement. 

Exercise is a modern invention, a trillion dollar global marketplace. Exercise is optional. Movement however, movement is essential.

Exercise will have us think that two to three weekly trips to the gym will get us off the hook with our bodies. Exercise is generally pain rather than pleasure driven. It is generally focused on specific repetition and lacking in real skill development. 

Most exercise regimes use machines and isolating exercises that make us experts in movement patterns that are neither functional and are also limiting.

So what is Core Club made of?

Functional movement patterns that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional movement patterns also emphasise core stability.

Balance patterning is the ability to control the body in space whilst performing static (maintaining one’s centre of gravity (CoG) within the base of support (BoS) or dynamic (moving the CoG outside the BoS) movements. Most people do not incorporate balance training into their exercise programmes as they do not understand the importance of this training subtype.

HIIT may well help improve heart health in people with good health, as well as in those with cardiovascular conditions. It may also help improve measures of metabolic health, including blood pressure, blood sugar levels, and cholesterol.

Proprioception is how your body knows what position it is in. It is the sense that enables us to know where the different parts of our body are, how they are moving, and how much strength our muscles need to use. Our muscles, joints, and skin all contain sensory receptors that contribute to proprioceptive input. This provides information that is used for motor movements and postural control.

The Mind Muscle Connection simply put, is a conscious and deliberate muscle contraction. It’s the ability to focus the tension you create during exercise on a specific muscle or region of muscles in the body, which is the difference between passively and actively moving the weight.

Time Under Tension is a key component for muscle building. The more time under tension you spend during a pattern, the stronger and bigger your muscles grow. Time under tension can be increased in various ways as you will know if you've been to classes.

Despite the benefits of movement, not everyone is keen or able to commit to regular sessions. One of the most common barriers I hear about is a lack of time. Core Club Online is an efficient way to exercise, and it may, therefore, be a good choice for people who find it difficult to fit physical activity into their schedule.

Why not commit and see what all the fuss is about. You won't regret it, you'll actually enjoy it.

As Ido Portal once said

“The body will become better at whatever you do, or don’t do. You don’t move? The body will make you better at NOT moving. If you move, your body will allow more movement.”

This club is designed to empower its members so that they remain injury-free and are able to participate in their chosen sport or activity to their full potential.

Classes take place online.  

See you there.

Frequently Asked Questions


Classes are on a Monday and Wednesday evening at 7pm and Saturday morning at 10am via the Zoom app. 



Currently we are online.  


Online classes are £5 each or you can buy a monthly membership for £35. 
No monthly membership if you wish or fantastic value if you do.


Detailed schedules of monthly classes can be found on the website blog and the Core Club Facebook page and movement patterning video libraries available to monthly subscribers in the video area on this website. 


It is important that everyone is medically fit before joining the classes so please contact John in the first instance before booking a class for the first time. Email john@jrstt.co.uk


"Core Club is full of good sound advice when it comes to functional movement. Really helps to narrow the focus on the areas that are important for efficient running. All delivered in a supportive and inclusive environment. Would thoroughly recommend it." - Helen Skinner, August 2019

"Core Club has given me the focus and self accountability I was lacking if I wanted to improve my running - and the rewards have been clear. The variety, detail and attention is second to none and as long as I want to work hard I know I'll get unwavering support. Core Club is a game changer." - Lesley Rawlinson, August 2019

"Thanks John for an excellent running form session this morning. My first one and I came away with lots to think about." - Jan Hart, August 2019


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