Skip to content
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
  • Home
  • Holistic Health Coaching
  • Chef E
  • E-courses & Events
  • Contact E

Contact E

For in-person or online coaching, please get in touch.

CONTACT DETAILS
+64 27 222 7057
getcooking@elizabethmarshall.co.nz

Stay in touch… Sign up to my E-newsletter!

Like and follow Elizabeth on Facebook, Instagram, & Pinterest.

E’s BRANDS
Elizabeth Marshall // Nourishing body, mind and puku
essential(E) // real food from me to you
booz(E) cakes // decadent alcohol baked cakes
On the Eaten Track // overseas food tours

Limited spots for clients in February - book now!

bodymindfoodcoach
To you and to an earlier version of me... and ok.. To you and to an earlier version of me... and ok... I admit on hard days I still sometimes need the reminder. It's a journey. You'll get there. It's not always linear and it certainly isn't always easy... AND it is possible. Believe in yourself because when no one else does... You'll need to. Find your people. The ones who give you energy... Your kindred spirits. The ones who want to genuinely see you succeed. Who celebrate your wins you and who would get up at 2am to help you. Get support. I know... It's hard to ask for help. And it will make the journey so much f*cking easier. It's not weak... It's actually a sign of strength. And yes, sometimes it feels like your body and/or brain has failed you... Or you've failed your body... You haven't. You were doing the best you knew how with the situations you were given... And your brain was trying to keep you safe. You're not broken. You're a phoenix rising. The awareness, the time, the energy will pay off so please don't give up... If you were almost to the top of a mountain would you start hiking back down?! No!!! Even if slowly, you'd finish the trip to get the reward of the amazing view at the end, right?! What will it feel like when you get to the top and all the challenges and effort is behind you? Aren't you glad you kept going. 😘 You're totally f*cking worth it. Share this with someone who's totally f*cking worth it too. ❤️‍🔥 And just quietly, celebrating the first time in years and years and years I've been able to do flip turn.
I used to travel with body and food anxiety as my I used to travel with body and food anxiety as my baggage… now I pack confidence, excitement and seven pairs of shoes. 😅 And I needed that energy... November was a full month!!! The old me would panic walking onto a plane to struggle down the aisle and then squeeze into a seat... with the look of disgust from the person "stuck" sitting next to me. Well, that's how it felt. The thought of eating out for a week would be exciting and daunting... an excuse to eat everything and anything while knowing I had "no self control" and the shame and self-judgement that would increase alongside my waistline. Now, I'm aligned with my values and my future self. I use those as a compass with all my decision making. And I've created minimum standards... I stay at places that serve whole real food - protein, healthy fat and lots of vegetable options making it so much easier to choose food that supports my energy rather than depletes it. Or, I'll stay an Airbnb so I can cook myself. And I still enjoy things that don't serve me... when they do serves me... That's food freedom. 😘 I pick places with a pool, gym and a even sauna (at times) so I continue can the health and practices important to me. Or if those things aren't available, I create health and wellness practices I can do - like swim in a cold river or the sea. The best weight I've lost on this journey has been letting go of other people’s opinions. My confidence has grown even without "being thin" (That's not the goal btw! Health is.) because I'm doing the mahi... I'm looking after myself body, mind and puku. If someone assumes I’m not… that’s on them. Health looks different on everyone. It's about creating balance that allows for enjoyment without guilt and shame. Knowing you're looking after yourself and can have fun! That's the real flex! 💪
You don't have to do everything! Even once small t You don't have to do everything! Even once small thing that you enjoy to support yourself can make a difference. Moving or using your body is often a great way to start... (hence why I'm a BODY mind food coach) It's often the thing people add in last year there are so many benefits to starting with body first... And I'm not talking gym or standard exercise! It can be fun it can be silly... it can be dancing, shaking, having a "tantrum", chakra supporting movements, somatic practice, walking, sauna/spa, cold water plunge whatever. It's time to get moving... Retreat sales end soon! And I'm feeling festive so I'm keeping Early Bird just for you. 😘
We've had to select a NEW giveaway winner!!! So he 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: ✨ @ostudio_wellingtoncity gift certificate for the Communal Sauna 🧠 @drinkarepa brain drinks 🍫 Uturunku @seleno.health cacao thanks to @cultivate.you.today 💚 @blissbyromezandtridz 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! 😅)
Wahoo we have a winner!!! 🎉🎉🎉 Congratulations!!! 😘 Wahoo we have a winner!!! 🎉🎉🎉 Congratulations!!! 😘 Our winner is being gifted two spots to this Saturday’s NOURISH Day Retreat in Wellington along with an incredible goodie bag including: ✨ @ostudio_wellingtoncity gift certificate for the Communal Sauna 🧠 @drinkarepa brain drinks 🍫 Uturunku @seleno.health cacao thanks to @cultivate.you.today 💚 @blissbyromezandtridz Bars There are still a couple spots left if you're keen to join us because you're totally f*cking worth it. 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 (a few rooms available for those who wish to stay overnight on Saturday to truly get away for a day! 😘) Msg for options.
I’m already feeling in the festive spirit… SO I’m 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 @ostudio_wellingtoncity gift certificate for their Communal Sauna 🧠 @drinkarepa brain drinks 🍫 Uturunku @seleno.health cacao thanks to @cultivate.you.today 💚 @blissbyromezandtridz Bliss Bars 1️⃣ Like this post 2️⃣ Tag the friend you’d bring to NOURISH this Saturday so you can both navigate the holidays like a boss! 3️⃣ Follow @bodymindfoodcoach 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. 🎉 Link in bio to book your early bird spot!
➡️ What would the silly season be like if you didn ➡️ 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 with @cultivate.you.today 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. 🎉
Protect your peace this holiday season - last chan 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. 💙
This is your permission slip to do the holidays di 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.
You deserve to be lazy!!! 😅🤣 #unfilteredfridays No 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 eve 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. 😘
Follow on Instagram
Copyright © 2025 Elizabeth Marshall | Body Mind Food Coach | Nourishing Body Mind and Puku (belly)