🥷 The N.I.N.J.A. Framework

How I Help High Achieving Women Over 40 Get Strong, Sorted & Unstoppable

Most of my clients come to me because they’re stuck in some version of this loop:

“I know what to do, but I just don’t do it.”

“I’ve tried everything and nothing sticks.”

“I’m so exhausted and overwhelmed, I can’t even figure out where to start.”

Yep been there, done that 😬

Because the traditional advice doesn’t work when your body’s changing, your brain’s overloaded, and your to-do list is longer than the end of your rope that’s rapidly approaching.

You don’t need more willpower. You need a new strategy.

Let’s get one thing straight: I’m not just a nutritionist 💁🏼‍♀️

I’m not here to hand you a macro calculator, shame your snack drawer, or tell you to “just try journaling” when your entire nervous system is lit up like a pinball machine.

I’m here to help you remember who the hell you are.

Because real health is not just about what you eat or how many steps you’ve done.

It’s about how you feel, how you cope, and how you live.

And that’s where my N.I.N.J.A. Framework comes in.

I built it based on years of evidence, coaching experience, and hundreds of client transformations.

It’s how we stop winging it, and start building results that actually last. Once we’re done, you’ll never need to pay anyone like me ever again. Total autonomy over your health is the goal here.

🏃🏼‍♀️N – Needs: Reclaim Your Energy, Hormones & Vitality

→ Physical Health & Foundations

Before we dive into your mindset or (lack of) motivation, we start with the basics. Because if your body’s not getting what it needs, everything else is harder. This is where we get your energy, vitality, and trust in yourself and your body back.

This pillar covers your foundational health:

• Nutrition, protein, gut health, GLP-1 support, weight management without obsession
• Movement that celebrates your body, not punishes it
• Recovery, sleep, rest (without the guilt) and energy management
• Working with your hormones, future proofing for perimenopause and beyond

You can’t “positive mindset” your way through burnout, exhaustion, or severe restriction.

This is about fuelling your body so you can be optimal, not just survive.

🧠 I – Identity: Rewrite Your Story, Rewire Your Habits

→ Beliefs, Self-Concept & Purpose

This is where we get real about the stories in your head.

The “I’ve always been the big one.”

The “I just don’t stick with things.”

The “If I can’t be perfect, what’s the point?”

Your self-concept is the silent driver behind everything. You can have the best plan in the world, but if you still see yourself as broken, fat, flaky or unworthy, you’ll keep sabotaging herself

So we rewrite it. With your values, your joy, and YOUR actual goals (not society’s bullshit).

Here, we do:

• Body image work rooted in self-respect, not fake positivity
• Confidence: in the gym, in outfits, in conversation, in intimacy
• Identity shifts from “fixing myself” to “backing myself”
• Purpose-finding that makes being healthy a no-brainer
• Unhooking from perfectionism, people-pleasing, and the “shoulds”

👯‍♀️ N – Network: Build A Supportive Environment For Health

→ Support Systems & Relationships

Your environment either supports your growth, or it slowly erodes it.

This pillar is about designing a life that actually makes health easier. That includes:

Environment: home set-up, gym choice, morning routine, work rhythm

Boundaries with people who drain you

Clear, confident communication (no more silent simmering or saying yes when you mean “hell no”)

Support systems: coaches, community, family, and friends who lift you up

Reducing exposure to toxic comparison triggers (like social media rabbit holes and unsolicited diet advice from Linda in the group chat)

🔁 J – Judgement: Master Your Mindset & Emotional Triggers

→ Emotional Regulation & Cognitive Traps

Let’s talk spirals.

The shame spirals, the all-or-nothing thinking, the meltdown moments when one bad day turns into two lost weeks. Learn to notice and navigate these patterns instead of being ruled by them, it’s time to make friends with your feelings.

This pillar is where we help you:

• Build actual coping mechanisms that help you stay calm, present, and in charge

• Respond instead of react

• Name your patterns (catastrophising, perfectionism, fear of success, control issues)

• Regulate your emotions without relying on food, wine, or withdrawing from the world

⚡ A – Action: Habits, Rituals & Momentum That Sticks

→ Behaviour, Habits & Momentum

Here’s the part where we JFDI, without all the drama. Because transformation doesn’t come from motivation, or flicking through Pinterest for inspiration.

It comes from momentum. From rituals. From reps.

And from learning how to take consistent action even when you can’t be arsed.

We work on:

• Identity-based habits and routines
• Time and energy management
• Scalable strategies (Good → Better → Best)
• Getting unstuck, taking messy action, and building self-trust

💁🏼‍♀️ Why This Method Feels Different

Because it is.

Most programmes give you a rigid blueprint and expect you to squeeze your life into it.

I don’t do blueprints. I do bespoke. I do science that we can adapt to your actual body, brain, and bandwidth.

No shaming. No finger-wagging. No “just try harder” bullshit 🙄

“Stealth mode activated” is how one client put it.

Because this method works in your real life, not in a vacuum, or for a few weeks when you give it your full focus.

We make change so sustainable, it sticks before you even realise you’ve nailed it. Change so sneaky, it feels effortless. But the results? Obvious AF 💁🏼‍♀️

We don’t overhaul your entire life overnight. This is about building a strong, resilient, purpose-driven woman, from the inside out.

💁🏼‍♀️ Why it works

This isn’t just a bougie acronym.

This is a full-system upgrade based on:

✅ Evidence-backed science

✅ Biopsychosocial coaching

✅ Efficacy learning principles

✅ 12 years experience

✅ And hundreds of real-world results

It’s adaptable, human, and brutally effective. Especially for high-performing, overthinking, quietly exhausted women who are ready to finally sort their shit out without burning themselves out again.

💥 Ready to become the Ninja version of you?

This framework is the foundation for everything I do — from 1:1 coaching to group programmes and the Rude Health Club.

If you’re ready to:

• Feel strong in your body
• Calm the chaos in your mind
• Build habits that last
• And finally live like the woman you keep saying you want to be…

Then let’s go.

Because your health shouldn’t be an afterthought.

It’s how you get to the next level.

Lifestyle Ninja: Health by Stealth
Science-backed. Shame-free. Sneaky-good results for women over 40.