RISE: The Lioness Program
A 12-week strength and lifestyle coaching program for women 40+ who want to feel strong, energised and confident in their bodies again – without living in the gym or giving up the life they love.
Is This You...?
You've tried... But you still don't feel like 'you' in your body anymore
You’ve done the diets.
You’ve tried the classes.
You’ve probably even been “all in” before… then life happened.
Underneath it all, you:
Feel more tired than you’d like – even when you’re “doing the right things”
Notice your strength, muscle tone and confidence aren’t what they used to be
Are aware that midlife hormones, stress and responsibilities have changed the game
Want to feel attractive and at home in your body – not just “okay”
Are done with intimidating gyms, shouty trainers and unrealistic expectations
You know you’re capable of more. You just need a plan, the right support, and a space that actually understands women in this season of life.
What is RISE: The Lioness Program?
How RISE: The Lioness Program works
1. Strong Body
Rebuild strength, mobility and muscle safely.
- Personalised strength program designed around your current level and injuries/history
- Home-based or studio-based training options (no busy gym floor required)
- Focus on technique, posture and joint health – not just burning calories
- Progressive phases so you feel yourself getting stronger week by week
2. Calm Mind & Steady Energy
Get out of the “all or nothing” loop.
- Simple, realistic habits around sleep, stress and daily movement
- Clear, non-stressful nutrition guidance (no strict meal plans or banned foods)
- Support with emotional eating triggers and “I’ve blown it now” thinking
- Tools to handle busy weeks, low-motivation days and life happening
3. Support & Accountability
You don’t have to do this alone.
- Small-group environment so you feel seen and supported
- Regular check-ins to keep you honest, encouraged and on track
- Direct access to Danny for questions, form tweaks and mindset support
- A safe space to talk about the realities of midlife – not just sets and reps
Is RISE: The Lioness Program the right fit for you?
The Lioness Program is for you if:
The Lioness Program is not for you if:
Inside RISE: The Lioness Program
Our program lasts for twelve weeks and is set into three phases: Re-Ignite, Rebuild and Rise. These phases are specifically designed to help you begin your body reclaiming journey from the ground up.
Every four weeks, we rotate through four types of workshop: Exercise, Nutrition, Body & Mind and finally, Movement and Wellness. Each week, I will provide you with an actionable task for you to work on building a habit around. The habits are easy to maintain with the goal being to 'stack' habits weekly, create new behaviours and over time, a new, happier and healthier version of you. We use my private client app for you to track your habits (who doesn't love ticking boxes when a job is complete) and to help keep you focused and accountable.
It doesn't matter how fit you are or how much experience you have, you will be looked after and supported.
Phase One: Re-Ignite
Make yourself a priority again
Week 1
Free Your Body
Renewal through movement
Gently wake your body back up with safe, confidence building movement that eases stiffness and reconnects you to what the body can do.
Exercise Workshop
Week 2
Reconnect With Real Hunger
Emotional eating & body trust
Start untangling emotional eating, learn to listen to real hunger signals and build more trust with your body around food.
Nutrition Workshop
Week 3
Put Yourself Back on The List
Energy, boundaries & saying NO
Explore where your energy is leaking, strengthen your boundaries and practice saying "no" so you have more capacity for you.
Body & Mind Workshop
Week 4
Power From Within
Pelvic floor, posture & core confidence
Build from the inside out: support your pelvic floor, improve posture and grow deep core strength so you feel stable, tall and confident.
Movement & Wellness Workshop
Phase Two: Rebuild
Strength. Confidence. Capability
Week 5
Start Strong
Strength training for women over 40
Learn how to lift safely and effectively for your stage of life so you can build real strength, protect your joints and feel powerful – not punished – by your training.
Exercise Workshop
Week 6
Eat Like a Strong Woman
Protein, energy & volume eating
Discover how to use protein to feel fuller for longer and fuel your body without living on salad or feeling deprived.
Nutrition Workshop
Week 7
The Old Lady is Not Invited
Reframing a common mindset
Change your “I’m getting old” perspective and learn what you could realistically be achieving for a better quality of life and happiness.
Body & Mind Workshop
Week 8
Fix the Ache
Back ache & knee pain
Understand what’s really driving your aches and pains and use simple mobility and strength exercises to ease stiff backs, hips and shoulders.
Movement & Wellness Workshop
Phase Three: Rise
A stronger, lighter, more capable you
Week 9
Lioness Strength
Strength, power & mobility
Take your strength to the next level with confidence-building progressions that improve power, balance and mobility so you move like the strongest version of yourself.
Exercise Workshop
Week 10
Fuel to Flourish
Why dieting fails & what works
Ditch the “on a diet / off a diet” cycle and learn a realistic way of eating that supports fat loss, energy and enjoyment.
Nutrition Workshop
Week 11
Listen to Your Own Needs
Self awareness & body signals
Tune back into your body, understand your emotional triggers and practice kinder, more effective ways of responding to yourself.
Body & Mind Workshop
Week 12
Move Like You Mean It
How to Master Consistency
Pull everything together into a long-term plan you can actually keep up with – using movement, strength and lifestyle habits.
Movement & Wellness Workshop
Program & Investment Details
£
695
Per 12 Week Program
Rise Foundation Package
£
895
Per 12 Week Program
Rise Plus package
£
1,100
Per 12 Week Program
Rise Exclusive package
Testimonials
"
"I have been training with Danny for 20 years ,his ability to keep me focused and motivated has helped me stay consistent. He brings a calm confidence, humour and genuine care to his work."
Catherine V
1-2-1 Client
"
"I highly recommend Danny as a coach! In the 18 months I have been working with him so far, I've continuously gained strength, flexibility, balance and endurance. He tailors every session to my goals and pushes me beyond what I thought possible. As a result, I feel stronger and enjoy everyday life much more."
Katrin B
1-2-1 Client
"
“My aches and pains had become part of my identity. Danny helped me let go of that story. My back feels better, I’m moving again, and for the first time in a long time — I feel hopeful.”
Maggie C
1-2-1 Client
Frequently Asked Questions
Is there a question here that resonates? Click on it to reveal our answer.
Yes. RISE is designed for real women, not athletes. We start from where you are, adjust for injuries or limitations, and progress at a pace that challenges you without overwhelming you.
No. Your plan can be designed for home or for a gym, depending on what works best for you. Simple equipment (like dumbbells and bands) can take you a very long way.
With a background in Sports Therapy and rehabilitation, I regularly work with women who have back, knee, shoulder or hip niggles. We’ll adapt your plan to support your joints and build strength safely.
You will need time to commit to the weekly workshop and then a small amount of time daily to focus on the exercise plan and following through on the new habit creation. This program is more 'focus' dependant than 'time' dependant.
Life happens and we plan for that. I record our weekly workshops and will make it available to you so you can catch up between sessions.
You won’t be handed a restrictive meal plan. Instead, you’ll get simple, flexible habit based guidelines that you can adapt to your preferences, family and lifestyle – while still seeing results.
If you’re unsure, apply for the program and we’ll have a no-pressure conversation about your goals, history and whether RISE: The Lioness Program is the right fit. If it isn’t, I’ll be honest.
Because Rise is a structured coaching programme with limited spaces, we ask for full commitment from the start.
Once the programme has begun and access to materials and support has been provided, we’re unable to offer refunds or transfers.
This policy exists to protect the integrity of the experience and to ensure every participant is fully invested in the process.
If you’re unsure whether Rise: The Lioness Program is right for you, we strongly encourage you to reach out before enrolling so we can help you decide with confidence.
Are you ready to RISE?
If you’re tired of starting again, feeling unseen in generic programs, and putting yourself at the bottom of the list, RISE: The Lioness Program is your invitation to do this differently.
No drama. No extremes. Just clear guidance, honest support and consistent action.
Leave us a message below to register your interest. I’ll then be in touch to arrange a short call. We’ll talk through your goals, your current situation and whether RISE is the right next step for you.