Elizabeth Marshall - Body Mind Food Coach

12/11/2025

We've had to select a NEW giveaway winner!!! So here we go again! Fingers crossed they can come. Is it you?!

The winner is being gifted two spots to this Saturday’s NOURISH Day Retreat in Wellington —
plus an incredible goodie bag including:

✨ gift certificate for the Communal Sauna
🧠 brain drinks
🍫 Uturunku .health cacao thanks to .you.today
💚 Bars

There are still a couple spots left if you're keen to join us! Link in bio.

Do the holidays differently this year!!! Ditch the stress and overwhelm and create a foundation to shed other people's sh*t and nourish yourself (body mind and puku) so you can handle the silly season like a pro.

This Sat 15 Nov, 10am-8pm, Houghton Bay (still a couple room options too if you want to escape the house for a night! 😅)

11/11/2025

Wahoo we have a winner!!! 🎉🎉🎉

10/11/2025

I’m already feeling in the festive spirit…
SO I’m gifting over $1000 worth of goodies...

Two spots to this Saturday’s NOURISH Day Retreat in Wellington with a goodie bag including:

✨ An gift certificate for their Communal Sauna
🧠 brain drinks
🍫 Uturunku .health cacao
💚 Bars

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What would the silly season be like if you didn’t feel like you’d “overdone it again”, could not let those challenging people get under your skin and actually enjoy food instead of using it to distract or soothe?

At Nourish this Saturday in Wellington, I’ll show you how to handle the holidays like a pro so you can protect your peace and feel grounded AF and let go of the sh*t body, mind and puku.

Bonus entries for shares to stories. 💫
Entries close 11.11pm Tues - winners announced Weds morning.

And just as entries close, early bird closes too. 😘 So book before then, you'll get a refund if you win and have already paid. 🎉

09/11/2025

➡️ What would the silly season be like if you didn’t feel like you’ve “overdone it again”?

➡️ How would it feel to say “no” without guilt and not be phased by people and their drama?

➡️ What if you could eat to enjoy instead of to distract and feel less anxious at parties?

You can’t control your folks around you... AND you can take charge of your reactions. ❤️‍🔥

This Saturday in Wellington, I’m showing you how so you can handle the holidays like a pro and protect your peace.

🌿 A one-day retreat to feel grounded AF and let go of the sh*t… body, mind and puku.

The day includes nourishing food, group sessions and time to reflect and connect so you feel supported… not drained.

Morning 💃 Body:
Connecting to your body and learning simple exercises to release tension and shake off the sh*t, followed by body pampering so you can be ready for whatever the silly season throws your way.

After lunch 🧠 Mind:
Mindset matters… and your brain is more powerful than you think. Tapping into your inner knowing and tools to create distance from drama so you can keep your cool when others lose theirs… and, actually enjoy yourself instead of absorbing everyone else’s issues followed by using the power of chocolate to support your mental wellbeing so you can tap into calm and focus like a pro.

Afternoon tea ✨ Mind & Puku:
An intuitive eating exercise to reconnect with your body’s cues so you can make choices to feel fuelled and not frazzled.

Early evening 🥦 Puku:
A cooking masterclass with easy ways to cook for larger numbers and insights into eating to lower stress and boost brain function — so you can feel energised and focused.

Early bird $399+gst ONLY until TUESDAY.

And if you get a friend to come along with you, you’ll both get a gift worth $99 each. Win win! 😘

Sat 15 November*
10am – 8pm
Houghton Bay, Wellington
All food and non-alcoholic drinks included

*if you feel like a night out of the house there are still accommodation options available for Saturday night!

💌 Email nourish@bodymindfoodcoach.com if you’re interested in adding accommodation (or you're seeing this on Facebook. On insta, you can book through link in my bio. 🎉

07/11/2025

Protect your peace this holiday season - last chance for EARLY BIRD spots! You won't want to miss this one. 😘

Sat 15 Nov 10am-8pm Houghton Bay, Wellington.

Comment SANITY for the link or find link in bio. 💙

30/10/2025

This is your permission slip to do the holidays differently.

Support your whole self to enjoy the silly season while feeling stable even when family or in-laws test your patience.

✨ To move through the season with confidence instead of chaos so you can handle whatever the silly season throws you.

✨ To understand how to work with your body, mind and puku so you can reset your nervous system and respond instead of react.

✨ To bring joy into the season instead of coming from a place of stress.

Come NOURISH yourself so you can build a application to better support others (and yourself) and walk away with an inner knowing that you've totally f*cking got this!

At Nourish - One Day Retreat, you’ll learn to reconnect with what your body is really asking for and what your mind needs... whether that's movement that actually restores you, mindset tools and the power of chocolate to keep you invincible and/or food that fuels your energy and focus.

It's a beautiful expansive day by the sea... with space for timeout too... lots of beautiful whole real food, body pampering session, cacao ceremony, cooking masterclass and sunset reflection to wrap up.

For women and LGBTQIA+ only.

Availablilty for a few special female guests to stay overnight.

Early bird offer for a limited time from $399 with no accomodation and from $449 with accommodation! 😘 Flick me a message for more info and options for staying overnight.

Or email nourish@bodymindfoodcoach.com to secure your spot.

24/10/2025

You deserve to be lazy!!! 😅🤣
No, but seriously... I want to reclaim the word "lazy" and make it something that's empowering!!! What do you think?

We've been brainwashed into thinking that taking time out for ourselves, doing retreats, having massages, resting, looking after a health, having a mental health day, chilling in the sun whatever is lazy... or unproductive.

What if it was actually the most productive work you could possibly do? What if it would actually improve your productivity? What if it improved your mindset and your mood? What if you could actually help more people?

Well, it's a reality. You're not lazy. You're not doing frivolous things. You wouldn't let your phone's battery die... So how can you start regularly charging yourself?

For those in Wellington, I've got a great opportunity for you to recharge your batteries before the craziness of the holiday season and nourish your body mind and puku to support yourself to:

🌊 Release stress and tune in to what your body needs
🌬️ Space to connect and reflect
🧘‍♀️ Learn how to center yourself with a power of chocolate with a beautiful Rosenda of .you.today
🥗 Food to fuel your brain and soothe your nervous system

So you have a foundation to support you and to move through the holiday season and to handle challenges or stress with poise and joy.

It's a retreat where calm feels natural and nourishment becomes a way of being. Let me know if you're keen. Limited numbers.

Sat 15 November, Houghton Bay. A full day retreat, with morning tea, lunch, afternoon tea and dinner... Non-alcoholic drinks... A chance for a few folks to stay overnight with waterfront views.

You're totally f*cking worth it.

20/10/2025

I never used to be like this...

To make time for me. To take time out. To prioritise health and wellbeing. To choose me.

I constantly put others before myself. So what's different? I finally value myself, my time, my worth.

And YOU can too.

Often it's those critical voices or thoughts in your head that get in the way. And... they aren't even yours.

Seriously!!!

It might feel like they are yours because they've been with you for so long... And, they are the voices or thoughts of experiences, teachers, parents, friends, society...

They've never your beliefs! You picked them up along the way to fit in, to be part of the "pack" and to keep you safe.

What are they costing you though?

It's time to lose the weight of other people's opinions and value your true worth! And it's totally f*cking possible.

I've got an in-person event coming up in Wellington next month... I want to invite YOU to nourish your body, mind and puku so you have a strong foundation to support yourself through the silly season... To be able to be there for family and loved ones in a way that lights you up instead of draining you. Time to put your oxygen mask on first. 😘

Curious?! Flick me a message and I'll send you more info. Because... You're totally f*cking worth it. ❤️‍🔥

13/10/2025

Today was the day something on my vision board became a reality...

Being able to...

And giving myself permission to...
..wholeheartedly look after myself.

For some, it may look frivolous yet these things are integral to ultimate health and wellbeing (especially for someone who's been stuck in fight or flight most of her life): Regular saunas, infrared, floats, lymphatic massage, meditation and breathwork - can't say ice baths were on the vision board but after my training (and many a sea swim this year) I see the benefits. 😅

Thank you Kate, Sam and the team at for creating such an amazing space. And thank you for your incredible warmth and outstanding service today. Also love that you're partnering with 🥰

30/09/2025

Food used to be what I thought was comfort... with a side of guilt.

It was sweet "treats", deep fried anything, or Chinese takeaways. I thought the point of eating was for pleasure and to stop being hungry. Little did I know my hunger was actually something else.

It was either total restriction... Or stuffing my face. There was no nourishing... it was either eat whatever I wanted OR be on a diet.

If I was going out to eat with friends at night, I'd starve myself all day. Or I wouldn't eat as much so I could drink more.

The calorie falacy of Slim Fast and Weight Watchers days had me believing I was looking after myself. I'd think... If only I had enough self control to restrict for longer.

I thought eating "healthy" equaled a diet or some form of restriction.

At the beginning of my Health Coach training - I was able to justify restriction as "fasting"... Because it was "healthy". And keto was "healthy".

Little did I know I was keeping myself stuck in a binge, restrict, binge cycle. Until I shifted they way I thought about food and health.

Because it's about supporting your body, your brain and your belly in the way that fuels and nourishes your complex physiological and neurological systems and functions. It's using food as medicine instead of a reward... or punishment.

I know... but you're too busy, too tired, and/or too overwhelmed to plan or decide or know what to make. Let alone... f*cking cooking it.

And what if shifting to nourishing whole real food have you that energy... Gave you that brain power... that desire to replenish and care for your one precious body and brain you have?

Real food doesn't have to be hard. Nourishing nutrient dense foods can be fast! And I'm going to show you how.

Conscious Kitchen - where you learn to give a f*ck about everything food... understanding it, cooking it, eating it AND enjoying it. I promise to show you shortcuts. Cook like a chef with minimal effort. Starts 1 November. Flick me a message and I'll give you all the info. 😘

29/09/2025

If you're in Wellington, please come join us next week! https://events.humanitix.com/wellington-walk-the-waterfront

We believe mental health support is important every day of the year. And Mental Health Awareness Week felt like the perfect time to invite our local community to connect in real life.

So if you’re in Te Whanganui a Tara/Wellington, come hang out with us, the Aotearoa Mental Health Collective, for a relaxed evening of connection, movement and good chats.

Walk the Waterfront
A Mental Health Awareness Week event for Be Active day
📍Meet at The Lounge at St John’s Bar, Wellington
🕠5.30pm - Welcome and connect
🚶‍♀️6pm - Group waterfront walk
🥗6.45pm - Optional kai at St John’s (pay your own way)

A walk and a chat can go a long way for your wellbeing.
Spaces are limited, so register soon (link in comments). We look forward to seeing you there.

Thanks to St John’s Bar for hosting us in their beautiful space.

And if you don’t already, please follow us here at the Aotearoa Mental Health Collective so we can keep in touch. We’re a bunch of passionate humans sharing everyday tools to support mental health and connection.

https://events.humanitix.com/wellington-walk-the-waterfront