Elizabeth Marshall - Body Mind Food Coach

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Elizabeth Marshall - Body Mind Food Coach

Empowering you to change your relationship with food, your body, and ultimately yourself. Haere mai Welcome! I'm Elizabeth or 'E' for short.

PREKURE Master Holistic Health Coach
Health/Mental Health & ADHD/Nutrition |
Emotional Eating & Binge Eating Specialist | Facilitator | Chef & Recipe Developer As a Certified Health Coach, and chef, I support people who want to nourish their body, mind and puku*. I provide in-person and online coaching, online courses, and recipes for life. As a member of the LGBTQIA+ family who also happens to be adopted, living with ADHD, I’m passionate about empowering all people, especially those who are marginalised, to make a shift towards improved food relationships and nutrition, physical health, and emotional well-being. Health Coaching uses the art of coaching along with health science to support the whole person – nutrition and movement (body), sleep and mind (mental fitness), and connection. Similarly, to Te Whare Tapa Whā, the four walls of well-being, if one area is unsupported or neglected, it can affect the whole person. So, if there's something affecting your health in your life that you want to change, or you're ready to improve your overall health, I am taking new clients. Please get in touch via email getcooking@elizabethmarshall.co.nz or call/text 027 222 7057. Look forward to hearing from you. x E

*puku is Te Reo Māori for belly

03/02/2026

I'll be honest...

I have a love hate relationship with social media.

Yes...
💗 It connects me with friends and family from overseas.
💗 It grows connections and helps foster partnerships.
💗 It gives me a platform to make a difference in other people's lives... even if in a small way.
💗 And helps clients in need of further support to find me.

And...
🫣 It takes me away from being present and in the moment and doing things that matter.
🫣 It can get me hooked in at night so I don't get a good night sleep.
🫣 It can impact my mental health and wellbeing depending how I'm using it and what accounts I'm following.

What impact does social media have on you?

There is an opportunity in this... What I've learnt... is to use social media on your terms and not allow it to use YOU on its terms. 😘

Sometimes changing a habit can be challenging but with awareness and the support of a behaviour change expert it's always easier.

So, I'd love to support you too step into your ultimate health and self so you can feel confident and capable to do the things that matter to you (or you keep saying you'll do) while being carefree around food and nourishing instead of punishing. Because you're totally f*cking worth it. ❤️‍🔥

08/01/2026

Now, this IS something I can get behind!

I'm not pro "diets" but I am pro creating a lifestyle that gives you energy, helps you stay full for longer and one that supports your bodies systems.

The old food pyramids have been upside down since their creation... ON PURPOSE to drive a sick-care system.

Most of my clients find eating more protein and healthy fat not only helps their energy, brain power it supports their metabolism too.

What are your thoughts about this new development?

28/12/2025

This one is too important not to share here...

I hope you've been having an incredible holiday season.

That you've been creating time for family and those meaningful connections in your life.

Maybe for doing things that make a difference in the lives of others.

Or eating cherished family recipes and/or nourishing foods.

Perhaps you've been getting out and about or into nature. Moving your body in ways that feel good, walking or swimming, or doing the dance class you haven't had time for during the year.

For some of you, you may be taking the time learning a new skill or catching up on your reading...
.. all those things that fill your cup and bring you joy. And the things that allow for rest, relaxation and recovery.

So, how can you bring more of that into your daily life? How can you prioritise the things that fill your cup even when you're not on holiday?

How can you, in 2026, prioritise the things, people and activities that matter most...

Because you can actually make time for them. It feels like there's never not enough time but we always make time for the priorities... So maybe it's time to change your priorities! 😘 Said with love. xx E

Pic credit - the lovely Deanna at

01/12/2025

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! 💪

13/11/2025

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. 😘

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

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

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.

Address

Miramar

Telephone

64272227057

Website

https://bodymindfoodcoach.com/

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