A 6-week transformation for women in their 40s and 50s
Strength and nutrition coaching for mid-life women ready to restore energy, balance hormones, and achieve sustainable fat loss without deprivation.
Why Strong and Nourished? You’re tired, stretched thin, and struggling to find time for yourself. Hormonal shifts and busy days leave you feeling drained, and the energy and body confidence you once had feel like distant memories. Sound familiar? You’re not alone.
The Strong and Nourished Programme is designed for women like you.
Restore your energy
With targeted nutrition that supports hormonal balance. 'Done for you' meal plans featuring quick and easy recipes and no faddy ingredients.
Kickstart sustainable fat loss
Without restriction, through balanced, nourishing meals and restorative movement.
Build a strong body
Increase your strength and body confidence with efficient workouts tailored to fit into your busy life.
More time, more energy, less overwhelm, more joy
Renewed energy to keep up with your busy life, delicious food that you'll feel good about eating on repeat and movement that brings you joy!
Sustainable weight management and energy are possible in mid-life
It doesn’t have to involve restrictive dieting or hours in the gym. With the right support and community, you can commit to making it happen, while still enjoying your life.
SIGN UP FOR THE EARLY BIRD DEAL!
Here’s what you can expect:
✓Three 2-week meal plans delivered over the 6 weeks. Designed around balanced nutrition, including 90g of protein and 30g of fibre daily, with delicious, easy-to-follow recipes.
✓Flexibility – if you’d rather not follow a meal plan, simply follow the nutritional principles and select the meals that suit you from a choice of over 100 recipes
✓Quick and easy recipes: Every meal is easy to prep and cook taking around 30 minutes, even with your busy schedule, you'll have delicious, nourishing food on the table.
✓Gradual, Accessible Fitness: Our resistance training is designed for all fitness levels and no workout takes more than 25 minutes. Short, effective sessions that help you build strength, improve endurance, and feel more confident in your body—no matter your starting point.
✓Strength training designed for home or gym whichever is the best way for you to workout.
✓Personal check-ins every two weeks - individual attention and the opportunity to chat one to one
✓Live weekly coaching calls – stay motivated, ask questions, and get the support you need to stay on track.
✓Community Support: Join a like-minded group of women on the same journey to restore energy, lose weight, and feel amazing in their skin.
✓Tools to put you in control we’ll give you the formulas and encouragement to create enjoyable daily habits while embracing flexibility.
Meet your coaches
Josie is a Food and Eating Psychology Coach and founder of The Mindful Cook. She helps women break free from restrictive diets and build a balanced, healthy relationship with food. Trained in nutrition, Josie uses evidence-based methods to help women regain energy and body confidence. With personal experience of the pressures of diet culture, she’s passionate about guiding women towards lasting, positive change.
Holly is a highly qualified body positive personal trainer, passionate about helping women achieve their health & fitness goals. Holly has had her own battle with breast cancer, and understands the challenges of starting over and overcoming setbacks. She offers a progressive training program that fits in with your life. Paying particular attention to strengthening the mind as well as the body. The approach to building a strong body, gaining muscle, and achieving fat loss is easy to understand and educational, providing lasting results and making it enjoyable —without disrupting your busy lifestyle.
Your Goals, Our Expertise
This programme has been built with your goals in mind:
- Energy Restoration: Through targeted nutrition, movement and coaching on stress management, we help you regain your energy and balance hormones for more energy and vitality.
- Sustainable Fat Loss Without Deprivation: Ditch the fad diets. Our plan focuses on nourishing, enjoyable meals that support long-term fat loss and metabolic health.
- Body Confidence and Strength: Our workouts and nutrition plan work hand in hand to help you feel stronger in your body, happier in your mind and more in control of your health— mind and body fitness.
- Consistency and Personalisation: We know how busy you are. That’s why this programme offers done-for-you meal plans, flexible recipes, and flexible workouts that fit into your day without adding stress.
Fiona
In a world full of misleading and confusing information on health, eating and diets, there is this gem called Josie Buck aka The Mindful Cook. Josie is supportive, kind and knowledgeable. If you want to change your relationship with food then this is your girl!
Megan
My journey with Josie has been so amazing I can’t really put it into words. I’ve changed from someone all consumed by food, spending my life yo-yo dieting and out of control, to feeling empowered and for once in my life out of the ‘all or nothing’ mindset. Coincidentally I’ve lost weight but I’m less obsessed by this. I feel confident and am feeling fab in my new clothes. I urge anyone who is looking to change their relationship with food and themselves to start here. Overall a big big thank you and look forward to continuing this journey in 2024 🥰
Georgie
Another little win in January I couldn't wear these jeans got them on today with ease thank you so much.Thank you for getting me where I am today I feel mind blown at where I am physically and just seeing my body change month by month just the added bonus, so thank you... you're fab
Michelle C
Couldn’t have done this without you! Your support, motivation & guidance! This was one of my goals and I’ve actually achieved it. Looking back, when I first started with you I wanted to lose weight ✅ Tone up ✅ Build muscle ✅ It’s honestly my therapy. My me time where I get to listen to tunes, have time by myself and get out all my frustrations and stress and I end up feeling strong, powerful and mentally good after my workouts.You're a PT life coach and friend all rolled into one!
Rosie
Made it to 57 kilogrammes whoop been upping the protein and neat thank you I have so much more energy and feel a lot better in myself one more kilogramme to go and I'll feel spot on and back to pre baby weight but stronger.
Tracy
I enjoy learning about nutrition, meal planning and shopping is much easier. I have increased movement and feel healthier and slimmer. Josie is there to support and encourage. Money well spent.
How Strong and Nourished is Different:
✓It's designed for women who are short on time and energy: 25 minute workouts, 30 minute recipes, done for you meal plans and shopping lists, regular evening drop-in sessions, apps for community and workouts.
✓Two coaches who get it: Josie has experienced diet culture first hand and recognises that a woman's relationship with food is intricately linked to your experiences, thoughts and emotions. Holly has a wealth of experience supporting incredibly busy women with their goals, providing empathy and knowledge around low energy, menopause and life's stressors.
✓Individual attention: We’re limiting this programme to 30 women to ensure you get the personalised support you need throughout the 6 weeks. You’ll have access to both a nutrition coach and a personal trainer who are committed to helping you succeed.
✓Weekly live coaching: Zoom calls as a group every week that you can join or simply submit your questions, round the clock support inside the private community.
✓Simplicity: Everything is designed with ease and simplicity in mind: the workouts. recipes, meal prep advice, ingredients – no stress.
✓ Flexible, realistic approach: No rigid dieting or punishing workout routines. This is about finding balance and creating lasting habits, not quick fixes.
✓Sustainable and enjoyable! You don’t have to deprive yourself to lose weight and feel amazing. We believe in a balanced, joyful approach to eating that fuels your body and restores your vitality. Most of all, this experience will be fun!
Holly and Josie provide every member with full support every step of the way. You’ll get the flexibility you need and the guidance to make lasting changes.
Fat loss and energy are absolutely achievable during this phase of life, and the process doesn’t have to be overwhelming. It can even be enjoyable—especially when you’re in the right company. But it does require commitment. If you’re ready to invest in yourself, we’re here to help.
This programme is for you if:
- You're ready to regain your energy and feel like yourself again.
- You want sustainable weight loss without feeling restricted.
- You’re tired of short-term solutions that don't work for the long haul.
- You need a flexible programme that fits into your busy schedule.
- You want to feel strong, confident, and empowered in your own skin.
Ready to feel energised and strong?
We’re only accepting 30 women for this round to ensure every participant gets the individual attention they deserve. Spaces will fill up quickly, so don’t miss your chance!
Early bird! Limited to 15 places - sign up before 18 Oct
£210 (£35 p/week)
Pay in one - sign up before midnight 18/10/24
JOIN STRONG AND NOURISHED6-Week Coaching Programme starts 21 Oct 2024
£246 (£41 p/week)
Pay in one instalment
JOIN STRONG AND NOURISHED
