Nutrition at the heart.
Support for the whole of you.
8-Week Group Programme | Opening early 2027
Limited spaces. Register your interest to hear first.
Designed for women 45+ and built around my four foundations: Nourish, Strengthen, Move and Restore, the programme brings together practical learning, weekly activities and the connection of a small, supportive group.
Want to talk it through first? Book a free 20-minute chat
"I've lost centimetres, gained calm, and feel like I've got my life back" – Natasha Harris
Maybe you know you want to take better care of yourself, but you’re not quite sure where to start.
You may already eat reasonably well, move when you can and know many of the things you should be doing.
And perhaps you want more energy. More strength. Better sleep. More confidence that what you’re doing now is supporting the body you want to take into the years ahead.
This programme is for women who want to:
feel clearer about what to eat and how to nourish themselves well
feel stronger, fitter and more capable
have more energy and consistency in everyday life
support sleep, recovery and overall wellbeing
stay active, mobile and independent for the decades ahead
Start with your vision
Before we talk about food, strength, movement or sleep, we start with something bigger:
What do you want the next 20–30 years of your life to look like?
For many women, it’s something they’ve never really stopped to consider.
Taking time to define that vision gives the rest of the programme direction. It helps you connect the changes you make now with the life you want to create and keep enjoying in the years ahead.
The Four Foundations
Nourish
Practical nutrition to support energy, strength, body composition and long-term health.
Strengthen
Build and maintain muscle, support bone health and develop confidence in getting stronger.
Move
Realistic ways to bring more movement into everyday life and support your fitness, mobility and energy.
Restore
Support sleep, recovery and stress management with habits that help you recharge and feel more balanced.
What's included
Weekly live group sessions – practical education, discussion and support around the Four Foundations.
Online learning resources – simple, easy-to-follow content you can work through in your own time.
Weekly activities – opportunities to put what you’re learning into practice between sessions.
Support and accountability – regular connection throughout the eight weeks to help you keep moving forward.
A small supportive group – learn alongside women with different goals, experiences and starting points.
Frequently Asked Questions
How does the 8-week programme work?
We’ll meet each week for a live group session, with a different focus across the programme. You’ll also have online learning, a workbook and simple activities to help you put what you’re learning into practice between sessions.
Do I need to attend every live session?
No. I’d encourage you to join as often as you can because the live sessions are where much of the connection and discussion happens, but life happens too, that's why all sessions are recorded.
How much time will I need each week?
The programme is designed to fit around real life. Alongside the live session, which is up to one hour each week, you’ll have some online learning to work through at your own pace, which may take up to 1.5 hours per week. The aim is steady progress, not adding another overwhelming commitment to your week.
What if I’m already doing some of these things?
That’s absolutely fine. You don’t need to be starting from scratch. The programme is about helping you look at the bigger picture, build on what you’re already doing well and identify where a few changes could make the biggest difference.
Will sessions be online or in person?
The weekly group sessions will be online, making it easier to join from home, wherever you are in NZ. There will be weekly connections around movement and strength, so that will be in person, or even virtually!
"I have loved learning about the best way to nourish and fuel my body through life's changes with Simply Nourish. Brenda is a wonderful mentor, easy to work with and has great ideas, knowledge and support on offer." - Lou Days
8-Week Group Programme | Early 2027
Small groups. Limited places.
Register your interest and I’ll keep you updated with programme dates, session options and pricing.
Christchurch menopause nutritionist and coach, helping women eat and live for strength, energy and independence – through menopause and for decades to come.
Email: brenda@simplynourish.co.nz
Phone: 0210 220 2979
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