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Elizabeth Marshall - Body Mind Food Coach logo. A sage circle with a white E in the middle, and white lettering outside the circle reading BODY MIND FOOD COACH
nourishing body, mind, and puku (belly)
Award Winning Master Health Coach - Mental Health Coach - Emotional Eating Coach - ADHD Coach - Binge Eating Disorder Specialist - Nutrition Coach and Chef
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+64 27 222 7057
getcooking@elizabethmarshall.co.nz

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You deserve to be lazy!!! 😅🤣 #unfilteredfrid You deserve to be lazy!!! 😅🤣 #unfilteredfridays 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 @cultivate.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.
I never used to be like this... To make time for 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. ❤️‍🔥
Today was the day something on my vision board bec 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 @prekure training (and many a sea swim this year) I see the benefits. 😅 Thank you Kate, Sam and the team at @ostudio_wellingtoncity for creating such an amazing space. And thank you for your incredible warmth and outstanding service today. Also love that you're partnering with @blissbyromezandtridz 🥰
Food used to be what I thought was comfort... with 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. 😘
Confession time... even this chef doesn’t cook e Confession time... even this chef doesn’t cook every day! I’ve always loved cooking AND you don’t have to be a MasterChef in the kitchen to eat well. Even I reach for convenience to make life easier. 😘 The key is in what choices you make. Like choosing food made from real ingredients... without preservatives (to long to list to name), emulsifiers (ruin gut health) or seed and vegetables oils (increase inflammation). You want convenience that actually nourishes you - body fuel and brain food. 🫶🏼 True energy without the crash or feeling sick afterwards. So yes, buy convenience food... remember it's the quality of what you choose that makes the difference. And if you do want to feel more confident in the kitchen, I’ve got something really exciting launching in a few days... just for you. 😘 Stay tuned. PS - this isn't an ad... I like sharing the things I love. 💞💝 I bought these beautiful bliss balls because they're delicious whole real food convenience and to share with my in-person clients. 🥰 @blissbyromezandtridz
Yes, sometimes people do let us down or hurt us... Yes, sometimes people do let us down or hurt us.... And the majority of the time it's our expectations of others that actually let us down. Said with love. 💓 For those of us who are neurodivergent, this can sting even more... It's really easy for our thoughts to interpret these situations as rejection and feeling like the other person's choices or actions are a reflection of us... That there is something we've done wrong, or that we're inherently "bad" or "not good enough". It's hard when someone doesn't show up or act like we think "they should"... and we also can't expect people to live by our rules. 😬 Something I find really helpful is "Dropping Anchor" or you can remember it as ACE! ⚓ Acknowledge: notice and name what’s here: “hey RSD, I see you” … “I’m having the thought I’m not good enough” … “I’m feeling hurt—interesting.” ⚓ Connect: come back into your body: breathe, trace your fingers, push toes into the ground. ⚓ Engage: look around you: notice what you can see, touch, hear, smell, taste, or gently return to what matters in front of you. It's about shifting from being dragged down to bring anchored in awareness, curiosity and compassion. ❤️‍🔥 Because you're totally f*cking with it! What else works for you in those moments? And if you want more support, to feel capable of doing the things that matter... you keep saying you'll do... I've got a spot available in person in Miramar or online late afternoon Thursdays. You know how to reach me! 😘 xx E
"If you're not enough without the medal, you're no "If you're not enough without the medal, you're not enough with the medal." Zoe McBride former NZ Rower It was not long ago, that I was either winning or I was failing. There was no in-between. And to be honest... I felt like I was mostly failing. My worth was totally tied up in my weight and acceptance, likes, praise, recognition etc... Now? My weight has nothing to do with my worth. Sure acceptance and acknowledgement are awesome and can make us feel good... And you're worthy without them. 😘 For the first time in my life the external isn't feeding my self worth it's the internal. Everything is an opportunity. To be here on this earth, to celebrate, to love, to grieve, to learn, to grow, to change. It's a privileg to be doing such powerful work - for myself and MOST OF ALL with others. I feel so privileged that folks trust me to walk alongside them on their journeys to changing their relationships to body, mind and food. And, that health coaches trust me to support them in their practice and work. And I feel privileged to be surrounded by and working with an incredible network of Health Coaches and Health Professionals. And I haven't got here on my own. So thankful for all my teachers (that includes students and clients, friends and family too), mentors, coaches, experiences and well, life. It was such an honour to be named one of the finalists in the Health Coaches Australia and New Zealand Association (HCANZA) Health and Wellness Coach of the Year 2025 category. And even though I didn't win this year, just being up alongside the best of the best is an incredible privilege and achievement. Thank you to HCANZA and those who put my name forward, and I also want to thank myself for backing myself. Because our true worth comes from within. And when we align with our values, focus on our strengths, and do the work that fills out cup and brings us joy... Anything is possible. You're totally f*cking worth it.
Life happens. AND we get to choose what we do with Life happens. AND we get to choose what we do with it. And the person who will always truly be there for you... IS YOU and your body. So how come we look after others and not ourselves? It's not a "lack of willpower" that keeps you stuck. It disconnection... from your body, your emotions, your values, what's important to you. It's letting go of the weight of expectations and the weight of other people's opinions... And come back to your true compassionate authentic self. To become the person who listens to your body... not your impulses or what other people think "you should do". To be the person who cares and nourishes yourself so you can walk past the bakery or the lolly/candy aisle without being pulled in. To be the person who chooses with intention, NOT from guilt, exhaustion or cravings. It’s not about being perfect. It’s about being in tune. And I can show you how in my 4-week group coaching programme Aligned and Alive Mini. WE START TOMORROW!!! (Sunday in Australasia, Saturday North America) If I someone like me, and a lot of my clients... who's done it with ADHD, perimenopause, and Binge Eating Disorder... you 💯 can! Connect with your body and rewire your thinking so you can nourish yourself in ways that actually serve you. And live the life you deserve. Comment ‘ALIVE’ for the details. 😘 Your totally f*cking with it. We start tomorrow!!!
Who says a number defines you? (Reason behind the Who says a number defines you? (Reason behind the two quotes at the end - which do you resonate more with?) Plot twist... It's not you!!! For too long society and the health and wellness industry has tied our worth to a number on a scale... and how we look in the mirror. Your worth has nothing to do with your weight OR your reflection. Your worth is found in your strengths. In your expertise. In your innate talents. In your kindness. In your quirks. In your nature that is uniquely you. You are 1 in 500 billion - 2 trillion! You made it through. That's proof enough! You deserve to be here. So, if I can offer a suggestion or two, 😘 let go of the number on the scale... take up space. And maybe instead... look after yourself like you would a close friend or family member. Focus on health and well-being, feed to nourish, forgive quickly, and figure out your future self and start living like them today! 💪🏼 Because YOU ARE totally f*cking worth it. PS - Reason for the two versions... even though I’ve been saying “your weight is not your worth” for a very long time… through my various training I've learned that our brains also have a funny way of skipping over the “not” and reinforcing the opposite. So instead of “your weight is not your worth” it may subconsciously read the opposite. That’s why I’ve started leaning into “your worth is more than your weight". But we’re all different and wording resonates differently between people. So I got curious as to what you would all connect to - so I asked on my stories last night. It turned out to be 50/50 split! So feel free to share whichever version speaks to you most. Or, what other ways can we say that?
Where would you be without your body? Nowhere. O Where would you be without your body? Nowhere. Our bodies are so incredible. They have so many intricate systems that work off each other. Yet so often we're more caught up in what our body looks like then what it actually does for us. The funny thing is... our beliefs around looks and our bodies... Aren't even ours! Read that again. 😘 They are the beliefs of our parents, caregivers, teachers, friends, society... Sure it feels like our belief because we've had them so long... But they aren't ours. If you're ready to lose the weight of other people's beliefs and opinions so you can feel confident in your skin, capable of choosing the things that serve you while being carefree around food... Join me for Aligned and Alive Mini. My 4-week group coaching programme starting this Sunday NZST (Sat USA time). Look forward to seeing you Sunday! You're totally f*cking worth it. 😘 You know how to reach me. xx
Life happens - it's not just how you respond... it Life happens - it's not just how you respond... it's how you support yourself through. And when you're in alignment with your values, your body and your mind, with the people around you, with your nutrition, with your movement... it makes getting through life's challenges so much easier. And it gets easier to navigate the hard stuff... with a mix of compassion, saying no, nourishing body mind and puku, rest, connection, support and accepting yourself as human. There's no "right way" to things... It's awareness makes the difference so you can do what works best for you. And be be able to... ❤️‍🔥 Do the things you keep saying you'll do. ❤️‍🔥 Choose the food that serves you rather than mindlessly eating. ❤️‍🔥 Support yourself rather than being critical of self, thoughts and emotions. So you can feel aligned and alive! Ready? Comment ALIVE in the comments I'll send the details of my next 4 week group coaching programme running on Sunday mornings NZST from 14 September. 😘
Sometimes choosing yourself is the bravest thing y Sometimes choosing yourself is the bravest thing you can do. What does that look like for you? I'd love to hear in comments. 😘 For me, it looks like... 🌱taking time for learning and growth 🌱 stepping outside my comfort zone 🌱having my own coaches 🌱taking time out, saying no and setting boundaries 🌱eating well and moving my body 🌱making time for self-care and connections that fill my cup. Last week it meant heading to Auckland with my wife for @aaronsansoni Empire Mastery. Full on (in a good way)... and a great reminder that prioritising growth matters as much as anything else. When you believe you're worthy... When you align with your values and honour your true self... prioritising yourself becomes easy. Decisions become easy. Action becomes easy. Losing the weight of others' opinions becomes easy. This is what we do in Aligned and Alive (mini starting Sun 14 Sept)... 🌈 uncover your strengths 🌈 celebrate what your body (it's a pretty incredible machine)! 🌈 shift your relationship with food and self No diets. No restriction. ❤️‍🔥 being able to walk past the supermarket aisle of things that don't serve you? ❤️‍🔥 be able to have one handful of chips instead of the whole bag? ❤️‍🔥 have chocolate in the house without needing to eat it. I haven't even officially launched my next online Aligned and Alive Mini and there are only a few spots left! 4 beautiful humans have already said YES to prioritising themselves. What are you waiting for? Say YES to yourself and join us. You know how to message me for more details. 😘 Four Sundays 10-12pm NZT starting 14 September.
Dreams do come true when you take steps towards wh Dreams do come true when you take steps towards what matters and your goals every day. I am honoured to be named as a finalist for the Health Coaches Australia and New Zealand Association Health and Wellness Coach of the Year 2025 Award. And to be recognised alongside, friends and colleagues I admire across all the categories is such a privilege. Congratulations to you as well as all the other finalists listed. @stillwellness_amandabalcombe Wellness (Health & Wellness Coach of the Year) Ree George - @recalibrate.nz (Business Achievement) Ashlee Sturme - @enspiritedwellness (Health Equity and Health & Wellness Coach Advocacy) Rebekka Costello - nib (Health Equity) Olivia Stubbs - @NailMyHealth (Health & Wellness Coach in a Health Care Setting) From growing up as a neurodiverse kid who struggled with school and who was told "you'll never amount to anything" to... 🌱 Finally combining all my strengths and passions in my mid 40s 🌱 Paving the way for others to do the same 🌱 Empowering folks to change their relationship with food, body and self ... it's so much more rewarding than I ever imagined... Even without the recognition. And, I'll be honest... to also receive recognition and acknowledgement for all my hard work, strengths and talents is pretty freakin' fabulous. Thank you. 💙
Health doesn't equal size. How you feel does!!! Health doesn't equal size. How you feel does!!! I’ve come full circle. From looking like the picture of health on the outside… to actually living it. Over 20 years ago, I worked in the health and wellness industry. I was a fitness and outdoor recreation instructor, and a leader at a camp for girls' with type 1 diabetes. I looked like the epitome of health. But behind the scenes? I was anything but. Unbeknownst to myself at the time I was battling bulimia (my form of purging was over exercise) and abusing alcohol. My worth was tied to a number on the scales and it was exhausting maintaining that image... especially when I kept slipping into binge fests that I had to make up for by restricting and exercise. Now I’m back in the health and wellness industry - and I'd be lying if I said it wasn't triggering at times... but I'm doing it differently. The occasional reset but no "diets" and being really aware of my thoughts and feelings so I'm not slipping back into obsession... That one has been interesting because the ED (eating disorder) voice tells me a need to look a certain way. I see others losing weight and the ED voice says I'm a failure for not losing weight fast enough. But I know what's best for me - not the ED. I acknowledge ED voice, I name it as the ED voice, and let it know... It's ok... I've got this. I'm creating sustainable change with a compassionate approach that's values-led. This is how I help you (my current and future clients) too. 😘 It's letting go of the diet culture BS and truly nourishing body, mind, and puku (belly)… so you CAN have the confidence, energy and capability, and freedom to CHOOSE to live life your way and in a way that serves you! Because you don’t have to be thin, or a certain number on the scale, to be fit, strong, happy, or healthy. Another round of Aligned and Alive Mini starts Sunday 14 September 10.30am - 12pm NZT. 🎉 Make sure you claim your spot! Two are already gone!!! And I purposely keep these to a small group so you get the opportunity for 1:1 support. You're totally f*cking with it. Or if you want ALL the attention, I have one spot left for a 1:1 client on a Wednesday afternoon at 4pm. 😘
No more exercise!!! For so many people exercise No more exercise!!! For so many people exercise has a stigma... Of being hard, boring, something they don't want to do, or they just don't like it. We all know exercise is good for us so why does it feels like such an effort?! When things are a "should" that shames us and we automatically want to avoid it. So how can you move your body in a way that feels good for you and you CHOOSE to... Because you like it. Because you feel good for doing it. Because you know it's going to improve your mental and physical health. So choose move. Movement is medicine. And if you're ready to get moving towards a life of energy and freedom so you can feel capable of doing the things you keep saying you're going to do, and feel carefree around food. I have a Saturday morning opening with your name on it. 😘 Hit me up!
Weight is not an indicator of health... Health is Weight is not an indicator of health... Health is made up of so many different things (in no particular order and not an exhaustive list)... 🌱 Your energy levels 🌱 Your strength 🌱 Your sleep quality 🌱 Whether you have pain free periods 🌱 Your digestion (including no bloating or reflux, easy bowel movements etc) 🌱 Your HBA1c and blood sugar levels 🌱 Your blood pressure 🌱 Your heart rate variability 🌱 Your recovery time from illness or injury 🌱 Your stress levels 🌱 Your support ... and more. What else can you add to list. We had our first Aligned and Alive Mini session tonight! Absolutely love our intimate group. 🥰 And because "body" was tonight's focus it got me thinking... it's so easy to get stuck on our weight and what we look like... But what if weight wasn't the focus, how would you know you're moving towards great health? Typically when I ask folks what the want they say weight loss (and to stop eating emotionally or impulsively)... But when I ask them what does weight loss give them? It typically doesn't have anything to do with weight. Energy, strength/mobility, sleep, and less stress are usually at the top of the list. You can have those at any size! 😘 Losing weight doesn't make you healthy. Looking after your body, mind and puku (belly) and being health conscious does. Health conscious doesn't equal restriction or a diet. You can be health conscious while enjoying food, having freedom, and living an aligned life. Are you ready to start doing the things you keep saying you want to so you can feel more energised and capable? I've got on two spots for 1:1 clients. You know how to get in touch. You're worth looking after. 💓
It's the little things that add up. When you look It's the little things that add up. When you look after yourself, you have more energy, patience, and capacity to be present with those who matter... And do the things that matter. You don't have to wait until things are challenging to practice self-care... it can be an everyday thing! 😘 And when things feel hard it's even more important thing... even if you don't feel like it. It's been a year of loss... close and dear friends, close friends' loved ones, fur whanau (family), family and extended family. To any of you also navigating grief this year... Arohanui (big love). I share to normalise. This is a part of life we all navigate at some stage. Some say it's the price for love. Despite how hard these feelings can be, I'd still choose love and connection any day. And it's accepted to connect and love others, yet often folks forget to connect with, love, and look after themselves. This is where self-care comes in. It can look different for different people. And there's no right or wrong way to look after yourself. So here are some ideas for how to show yourself some love and care - for body, mind, and puku (belly). What else would you add? If you're ready to start looking after yourself for a change, so you can do the things you keep saying are important to you... body, mind, and food... Aligned and Alive now starts Mon 4 August. Only a couple spots left. I'd love for you to join us. Get in touch. 😘
The hardest time to care for yourself... is usuall The hardest time to care for yourself... is usually when you need it the most. Sometimes we just need to stop... And breathe. To take time out. So many of us grew up with that societal pressure of having to soldier on... but it actually doesn't help anyone to keep pushing through. It took talking to a dear friend and Mental Health Coaching colleague yesterday to realise I was stuck in the space of different rules for myself vs others... if someone else had a bereavement it was ok for them to take time off to look after themselves... so why couldn't I afford myself the same thing?! And it's even more important, for those of us working in health and wellbeing to look after ourselves so we can best support others. We always charge our devices. So how can we start charging ourselves before we burn out and we're no good to anyone? Self care isn't just massages and flowers. Sometimes it’s cancelling things, setting boundaries, or saying no so you can prioritise what's most important - yourself and your loved ones. 💓 So what’s one small thing you can do to support yourself today?
All of my clients have something in common... My All of my clients have something in common... My clients come to me because they know what to do but they just can't seem to do it... Or they just don't know where to start. Some come to me because their doctor, or healthcare provider, has said they need to "lose weight" and be healthier by making "lifestyle changes"... and then send them off to make change that feels like a "should". What do they have in common... They all feel like they've tried everything and nothing seems to work. They're tired and want to feel aligned and alive not told what to do. Enter Body Mind Food Coaching and my new 4-week group program Aligned and Alive Mini. This isn't a diet. This isn't a webinar. This is about learning to align with what is important to you and what's best for your unique body. It's transformational coaching along with tools that actually f€cking work so you can make the choices that are going to help your future self instead of sabotage it. It's not just about food. It's a holistic approach to support you to feel confident and capable of doing the things you say you will, the things you really do want and tapping in to your true authentic self. This is your last call. We start Monday 6.30pm - 8pm NZST. 4 sessions once a week, daily group support, and resources so you can choose instead of be controlled by cravings and impulses. $599. Comment ALIVE for the link that will change your life.
Noticing IS powerful! Sure, it may seem simple... Noticing IS powerful! Sure, it may seem simple... And it's that first step to shift the sh1t. 😬 It’s allowed to be messy. 🌱 It's ok for progress to be small and slow - that creates deeper understanding AND consistency. 🚶🏼‍♀️ Every moment you notice IS a step forward. Because it's not a race. When we've had patterns and habits all our lives it's not going to happen overnight! Seriously... I wish I could wave a magic wand to change that! And... It IS still possible to get there. I used to never be able "to control myself" around food. Especially after my Dad died in an accident... my diet of choice was the "see food". Now... we still have lollies/candy and chocolate from Christmas in our lolly/candy bowl. This is what I'm supporting the amazing folks who've signed up to Aligned and Alive Mini. You can even start now... 🍫 Notice when you’re eating mindlessly. 😤 Notice the impulse or the craving. 💭 Notice the story you tell yourself when you reach for something you know doesn't serve you. It's from noticing you can pause. And ask... What am I actually needing right now? Or even... Is this truly helping me? Or is it harming me? Sometimes eating the chippies or the donut does serve us... It's about gaining the awareness to know the difference so you are acting in alignment with what serves you and your future self. 😘 How amazing will it feel to actually say... No thank you. I don't want that. I want something that's going to energise me that's going to serve me. Oh and spoiler alert... stepping into your power to do that, will also energise and light you the f€ck up! ❤️‍🔥 👉🏼 I only have 3 more spots left in my Aligned and Alive Mini 4 week group coaching programme. One spot has your name on it. Starts Monday. 6.30pm - 8pm NZST Details in my stories and bio. 🎉
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Copyright © 2025 Elizabeth Marshall | Body Mind Food Coach | Nourishing Body Mind and Puku (belly)