Simply Nourish

Simply Nourish Menopause doesn't need to be a struggle! All these roles have helped to shape the person I am and values I hold. Brenda

At Simply Nourish, my goal is to support you to feel strong, energised, and confident — with nutrition and lifestyle changes that helps you age well, feel great, and ready to take on this next chapter of life x Hi my name is Brenda Bickerstaff and like many of you, my life has taken on many roles; daughter, sister, wife, mother, auntie, friend, teacher, sports coach and colleague. I have always understood and advocated the importance of eating well and exercising for health, even if during large portions of my life I did not practice what I encouraged those around me to do. As many women who hold many roles know, putting yourself first does not come easy as you focus on nurturing those around you first. It was not until my children had grown and I was in the menopausal transition stage of life, that I realised that I had to look after myself first and fill my glass right up to the rim (and a little overflowing) so I could live a life filled with health, strength, adventures and reaching my potential. As a food and nutrition teacher, I’ve spent years educating teens about the importance of eating well. However, it was a series of personal transformations, including fat loss, strength gain and removing alcohol from my life, that truly ignited my passion to help other women so they could be the best versions of themselves, whilst navigating the menopausal transition years. With clarity of mind and driven by focusing on my values and the new ‘why’ in my life, I studied hard and became a certified and registered nutritionist and menopause coach. Through education, evidence-based strategies, empowerment, and support, I’m committed to helping women nourish their bodies and embrace the changes of menopause with a healthy mindset, a strong, energized body, and a renewed sense of purpose so we can all live long and fulfilling lives.

21/01/2026

When you reach midlife the realisation that you are closer to 80 than 30 can be quite a shock to the system! But ladies, we are in our prime - so nourish, move and lift so you remain incredible during these next decades 😍

16/01/2026

"Empowering women through menopause and beyond with nourishment, movement & strength"
That's my vision for all you incredible wahine 😍

12/01/2026

You can have muscle gain and fat loss! No, you don't have to be perfect at what you eat or lifestyle changes but you do need to be consistent! Will it happen overnight? No way! But small changes can equate to huge healthspan shifts well into your 70's and beyond. Click on the link if you'd like to chat https://simplynourish.youcanbook.me/

09/01/2026

Have you had a 'dry soak' before?
Feeling stressed, tired or just wanting a bit of time doing nothing? Try a dry-soak - muscles, joints and your mind all relaxing at the same time :)

07/01/2026

What makes a woman in midlife lace up her boots and keep going when it gets tough?
In Part 2 of my chat with Annie Annie Wolf, we dive deeper into her Te Araroa adventures — the highs, the hard moments, and the powerful lessons that only the trail can teach.
This is one for women who know there’s still more life to live 😊https://plains.org.nz/search?Search=simply+nourish

If New Year’s resolutions have ever left you feeling frustrated or like you’ve failed, this one’s for you. In this blog,...
07/01/2026

If New Year’s resolutions have ever left you feeling frustrated or like you’ve failed, this one’s for you. In this blog, I share why a vision is far more powerful than a resolution for women navigating midlife — and how shifting your focus from short-term fixes to long-term wellbeing can change everything.

Every January it starts the same way. The diary is fresh, the gym is suddenly very busy, and the words “this is my year” are said with genuine conviction. And then… life happens. If you’ve ever set a

I’m sure we can all relate 😂 Can’t wait to see what 2026 brings us all 🐴
31/12/2025

I’m sure we can all relate 😂 Can’t wait to see what 2026 brings us all 🐴

28/12/2025

Played golf today — great shots and messy ones.
But I didn’t stop playing.

That’s nutrition too.
Progress isn’t about being perfect…
it’s about staying in the game.

Keep going

Consultancy always over perfection

A massive shout out to the incredible wahine who were guests on my radio show this year. They gave their voice to either...
20/12/2025

A massive shout out to the incredible wahine who were guests on my radio show this year.

They gave their voice to either share their inspiring stories or gave their expertise to inform the best ways to negotiate menopause transition.

Gillian Halkett

This is a conversations about more than movement. It's about finding your voice, rebuilding confidence and recognising that midlife is not the end — it’s a new beginning. Gillian’s story shows us what’s possible when we step forward with courage, community, and joy.

Dr Anastasia Hronis

What drives your motivation and habits? Dr Anastasia Hronis, author of the global bestseller The Dopamine Brain, shares science-backed strategies to boost dopamine, support brain health, and thrive in midlife. Full of inspiration and practical tips for women 50+.”

Loretta Hogg

On this episode of Simply Nourish, I’m chatting with Loretta Hogg from Loretta Loves Lifting. We dive into how strength training can empower women through midlife and menopause—building muscle, bone health, energy, and confidence. Whether you’re new to lifting or looking for inspiration, Loretta shares tips to help you lift, thrive, and feel strong at every stage of life.”

Annie Wolf

At 68, Annie Wolf decided retirement wasn’t the end of adventure but the beginning. In this first episode of her two-part story, Annie shares how she went from Special Education teaching to walking the entire Te Araroa Trail. A heartfelt conversation about resilience, rediscovering purpose and proving that midlife can be the perfect time to take on something extraordinary.

Follow the link below to listen on your favourite platform

https://www.simplynourish.co.nz/simply-nourish-podcasts/

What does mum really want for Christmas? 🤔How about more energy, better sleep and support with eating well to thrive thr...
16/12/2025

What does mum really want for Christmas? 🤔

How about more energy, better sleep and support with eating well to thrive through midlife? 💪🏼

Simply Nourish gift vouchers are the perfect last minute present for women navigating menopause transition - practical, thoughtful and available online instantly. 🌸

Click the ‘shop’ tab on the website link below and give the gift of wellness this Christmas 🎁💝

Merry Christmas all 🎄

Practical, science-based nutrition and lifestyle coaching based in Christchurch to guide women through menopause with balance and confidence

14/12/2025

Menopause + chocolate?

Here’s a festive treat that’s made of goodness and yumminess!

My latest blog is on the amazing benefits of dark chocolate, just to coincide with Christmas. Let’s compliment this blog with a wonderful simple recipe that is filled with all the nutrition we need without dropping yumminess status

Check out my blog and recipe via my website

https://www.simplynourish.co.nz/blog/

https://www.simplynourish.co.nz/recipe-library/

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