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

29/08/2025

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. 😘

20/08/2025

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.

Amanda Balcombe - Still Wellness (Health & Wellness Coach of the Year)
Ree George - Recalibrate (Business Achievement)
Ashlee Sturme - Enspirited Wellness (Health Equity and Health & Wellness Coach Advocacy)
Rebekka Costello - nib (Health Equity)
Olivia Stubbs - Nail My Health (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. 💙

09/08/2025

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. 😘

04/08/2025

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. 💓

31/07/2025

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. 😘

29/07/2025

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?

23/07/2025

Noticing IS powerful! Sure, it may seem simple...

And it's that first step to shift the s**t.

😬 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. 🎉

Address

Miramar

Telephone

64272227057

Website

https://bodymindfoodcoach.com/

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