THE NEW CODE
A 12 week habit building programme for women 40+
Your body changes as you move through your 40s and beyond. Your hormones, recovery, energy, muscle mass and nutritional needs can change – which means the strategies that worked for you in your 20s and 30s may not work in the same way anymore.
The New Code is a 12 week coaching programme designed to help you understand your changing body and learn how to exercise, eat and live in a way that supports you through this new stage of life.
This isn’t about fighting your body, or following another restrictive diet.
It’s about understanding your new code and learning how to work with it.
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WHAT YOU’LL LEARN
Over 12 weeks, you’ll learn how to:
Build strength, muscle, and functional fitness
Understand your body and hormonal changes
Learn how to train effectively as your body changes
Understand how to fuel your body with protein, carbohydrates and healthy fats
Improve your sleep, stress management and recovery
Build sustainable habits that fit into your lifestyle
Increase your energy, strength and confidence
THIS IS NOT A WEIGHT LOSS PROGRAMME
Our focus is health, strength, energy and confidence. If you lose some kilos or centimetres along the way, that’s a bonus — but we’re not chasing the scales. The goal is to create habits that support your health and body for the long term.
HOW THE 12 WEEKS WORK
The programme is divided into three 4-week blocks, with each month having a clear focus.
Each week, we’ll introduce one small habit related to that month’s focus.
Rather than trying to change everything at once, we’ll build your lifestyle gradually through
micro-habit stacking.
1. PLAN
Choose one small habit to focus on for the week. I’ll give you practical options and you choose the one that feels achievable for your current lifestyle.
2. EXPERIMENT
Put the habit into practice and see how it fits into your real life.
3. REFLECT
At the end of the week, we’ll look at what worked, what didn’t and what made the habit easier or
harder.
4. INTEGRATE
If the habit is working, we keep it and build the next habit on top.
By the end of 12 weeks, you’ll have a collection of habits that are designed to become part of
your lifestyle — not something you have to constantly think about.
WHAT WE FOCUS ON
BUILD THE FOUNDATIONS
Sleep • Stress • Movement
The first month is about creating the foundations for better energy, recovery and overall wellbeing.
SLEEP
Understanding the importance of sleep and creating habits that support better recovery.
STRESS
Learning how to recognise stress and introduce simple strategies to regulate your nervous system.
MOVEMENT
Creating consistent daily movement and reducing the amount of time spent sedentary.
LEARN THE FUNDAMENTALS
Squat • Hinge • Push • Pull
We’ll also introduce the four fundamental movement patterns.
SQUAT
Learn how to squat safely and effectively.
HINGE
Learn how to hinge correctly and develop posterior-chain strength.
PUSH
Learn how to safely push and develop upper body strength.
PULL
Learn how to pull and strengthen your back and upper body.
NUTRITION: PROTEIN, FATS AND CARBS
PROTEIN
Each week we’ll add a small amount of protein-focused habit.
PROTEIN
Each week we’ll add a small amount of protein-focused habit.
PROTEIN
Each week we’ll add a small amount of protein-focused habit.