THE CORE METHOD:
12 Steps to Functional Wellness
Fix Pain, Improve Movement, and Take Back Control of Your Body with The Core Method
If you’re stuck in a cycle of pain, stiffness, or poor movement that’s holding you back from living life to the fullest, you’re not alone. Many of my clients come to me feeling:
❌ Constantly injured or training in pain
❌ Frustrated with traditional fitness or rehab methods that don't deliver results
❌ Overwhelmed by the complexity of Functional Patterns training
❌ Unsure how to improve their posture, movement, or overall wellbeing
If this sounds like you, The Core Method can help you build a stronger body, reduce pain, and give you the tools to live with confidence again.
What is The Core Method?
The Core Method is a 12-Step Functional Wellness System designed to help you:
✅ Improve movement patterns and posture
✅ Relieve pain by addressing the root cause, not just symptoms
✅ Understand your body better so you can take control of your health
✅ Build strength, stability, and confidence—whether you’re playing sports, parenting, or just living pain-free
You’ll learn a combination of:
💪 Functional movement principles
🧠 Mindset and behavioural change techniques
📚 Nutrition, recovery, and lifestyle strategies
The Core Method blends science-backed learning, personal experience, and practical application to deliver long-term results.
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Unlock the foundations of better movement with this essential starting point. Discover what functional movement truly means, why Functional Patterns are a game-changer, and how improving your biomechanics can directly improve your health. Learn how posture, alignment, and movement efficiency impact your ability to live pain-free and perform at your best.
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Success begins with your mindset. In this module, you’ll explore how language, reflection, and effective communication can improve your understanding of pain, movement, and recovery. Learn the power of First Principles Thinking to break free from outdated fitness advice and apply problem-solving strategies to create lasting change.
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Biomechanics can seem complex, but this module simplifies the essentials. Discover the key terms, anatomical planes of movement, and the concept of tensegrity to better understand how forces act on your body. Master the principles of movement interpretation and fascial lines to improve your form, posture, and injury prevention.
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Learn to assess your own body like a professional. This module covers self-assessments for pain and dysfunction, how to identify compensations and imbalances, and practical techniques to improve proprioception and body awareness. Gain the tools to spot movement issues before they become chronic problems.
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Understand the science behind chronic pain and how lifestyle modifications can accelerate your recovery. This module guides you in developing the right routine to address pain at its root while creating a structured plan for myofascial release, movement drills, and postural correction.
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Strength training isn’t just about lifting weights—it’s about improving movement efficiency. In this module, you’ll learn how to strengthen the body from head to toe, with a focus on core stability, hip and pelvic control, and balanced muscle development to improve posture and injury resilience.
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Discover the mindset shift that drives lasting change. This module dives deep into the 5 key principles that underpin success: Focus, Structure, Discipline, Time, and Imposed Demands. Understand how each principle fuels consistency, progress, and meaningful change.
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Learn to train smarter, not harder. This module introduces progressive overload, the RPE scale for measuring effort, and how to balance cardiovascular fitness with biomechanical efficiency. Develop the awareness to train at the right intensity without risking injury or overtraining.
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Movement isn’t just for the gym. In this module, you’ll learn practical strategies to incorporate better movement into your daily habits. From improving your workspace posture to enhancing sleep quality and mental clarity, this module empowers you to create lasting lifestyle change.
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Food is fuel, and this module shows you how to optimise your nutrition for movement, performance, and recovery. Learn how hydration, anti-inflammatory foods, and balanced macros can directly influence your movement patterns and energy levels.
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For those ready to go deeper, this module explores advanced concepts like Anatomy Trains, Dynamic Loading, and Elastic Energy. Learn how to sustain your gains long-term and discover new ways to advance your practice as your body evolves.
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The final module focuses on creating lasting change through patience, joy, and intentional practice. Learn how to embrace progress without perfection, reframe setbacks as opportunities, and develop a mindset that supports long-term success.
Why Choose The Core Method?
I know what it’s like to feel lost when it comes to your body. After losing 140lbs and overcoming chronic pelvic pain syndrome, I realised that real change doesn’t come from endless reps or generic advice. It comes from:
✅ Understanding your biomechanics
✅ Applying the right imposed demands
✅ Learning to become your own best guide
Through The Core Method, I combine my experience with Functional Patterns principles, tailored coaching, and a nurturing approach that helps you create lasting change.
Which Coaching Option is Right for You?
Option 1 - Self Guided Option
Learn at your own pace
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This is to get you off to a start with techniques from the Functional Patterns 10 week program that will help you in your learning
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Personalised movement screening with a report, photos/videos, and a roadmap for progress
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Access to the 12-module course, covering everything from biomechanics to nutrition
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A small welcome pack and recommended resources to support your journey
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Option to book additional 1-2-1 coaching for feedback and guidance (£97 per session)
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Join the Core Method WhatsApp group for support and sharing
Investment: £297.00
Annual renewal of £97.00
Option 2 - Guided Group Coaching
Personalised Support in a Community Setting
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This is to get you off to a start with techniques from the Functional Patterns 10 week program that will help you in your learning
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Coaching session every 6 weeks to tweak your plan and help you along your learning process
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Guided coaching on a dedicated app with homework and practice notes specific to your case
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Personalised movement screening with a report, photos/videos, and a roadmap for progress
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Access to the 12-module course, covering everything from biomechanics to nutrition
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A small welcome pack and recommended resources to support your journey
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(replies within 24 hours)
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Join the Core Method WhatsApp group for support and sharing
Investment: From £125 per month
Option 3 - Guided 1:1 Coaching
Private coaching for people who need a more guidance
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This is to get you off to a start with techniques from the Functional Patterns 10 week program that will help you in your learning
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1:1 Private coaching sessions each week or twice a week. These are 60 minute sessions and
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Guided coaching on a dedicated app with homework and practice notes specific to your case
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Personalised movement screening with a report, photos/videos, and a roadmap for progress
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Access to the 12-module course, covering everything from biomechanics to nutrition
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A small welcome pack and recommended resources to support your journey
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(replies within 24 hours)
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Join the Core Method WhatsApp group for support and sharing
Investment: From £275 per month
What Results Can You Expect?
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✅ Eliminate chronic pain
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✅ Improved posture
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✅ Develop stength
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✅ Knowledge for healing
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✅ Increased confidence
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✅ Regain control
✺ Frequently asked questions ✺
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We spend an hour getting to know more about your lifestyle, aches, pains, habits and training history, we then will cover a visual check of your posture. Based on your specific situation we will then cover some simple corrective techniques to help you with a quick win. After that we can talk about how each programme works and which one would be a good fit, or not at all. This is normally a good hour to establish if we are a good match for working together.
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We are fully qualified PTs in the UK, initially with REPS which is now UK Coaching. Brendan has also been working with Functional Patterns for 2 years and has qualified as a Human Foundations Practitioner in Biomechanics. There are 3 more years of study ahead of him to progress to the top level.
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The best results with our programmes come when you devote your entire focus on one thing. It's not to say you won't get the results you want whilst continuing your current activities, but they might take longer to achieve.
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No, you can achieve great results with simple equipment and the right programming. Whilst some of the programme is set, the majority of your coaching is completely bespoke to your needs, but will always require minimal equipment. Depending on the programme you on, you will receive either a basic or more advanced pack when you start.
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This depends on some variables, in Brendan's case it took 7 weeks to see some quick wins, but sometimes it can take longer. Practice, consistency and being open to new techniques will help you see results more quickly.
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They are structured to be an hour, but may run over or under, depending on what your needs are that day.