7-weeks to strength, confidence and lasting energy - without the overwhelm
Strength and nutrition coaching for women in their 40s and 50s who are ready to restore your energy, balance your hormones, and achieve sustainable fat loss without restriction.
Why Strong and Nourished? Youâre 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? Youâre not alone.
The Strong and Nourished Programme is designed for women like you.
Restore your energy Â
With targeted nutrition that supports hormonal balance. 'Done for you' meal plans featuring quick and easy recipes and no faddy ingredients.Â
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 joyÂ
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 doesnât 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.
TAKE A LOOK AT THE PROGRAMME
Hereâs what you can expect:
âThree 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.
âFlexibility â if youâd 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
âQuick 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.
âGradual, 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 bodyâno matter your starting point.
âStrength training designed for home or gym whichever is the best way for you to workout.
âPersonal check-ins every two weeks - individual attention and the opportunity to chat one to oneÂ
âLive weekly coaching calls â stay motivated, ask questions, and get the support you need to stay on track.
âCommunity Support: Join a like-minded group of women on the same journey to restore energy, lose weight, and feel amazing in their skin.
âTools to put you in control weâll 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, sheâs 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 âwithout 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 healthâ mind and body fitness.
- Consistency and Personalisation: We know how busy you are. Thatâs 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
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My journey with Josie has been so amazing I canât really put it into words. Iâve 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 âall or nothingâ mindset. Coincidentally Iâve lost weight but Iâm 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 đ„°
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GeorgieÂ
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
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Michelle C
Couldnât have done this without you! Your support, motivation & guidance! This was one of my goals and Iâve actually achieved it. Looking back, when I first started with you I wanted to lose weight â
 Tone up â
 Build muscle â
 Itâs 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:
âIt'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.
âTwo 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.
âIndividual attention: Weâre limiting this programme to 30 women to ensure you get the personalised support you need throughout the 6 weeks. Youâll have access to both a nutrition coach and a personal trainer who are committed to helping you succeed.
âWeekly live coaching:Â Zoom calls as a group every week that you can join or simply submit your questions, round the clock support inside the private community.
âSimplicity: Everything is designed with ease and simplicity in mind: the workouts. recipes, meal prep advice, ingredients â no stress.
â Flexible, realistic approach: No rigid dieting or punishing workout routines. This is about finding balance and creating lasting habits, not quick fixes.
âSustainable and enjoyable! You donât 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. Youâll 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 doesnât have to be overwhelming. It can even be enjoyableâespecially when youâre in the right company. But it does require commitment. If youâre ready to invest in yourself, weâre 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.
- Youâre 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?
The maximum intake for each programme is 30 women. This ensures that every participant gets the individual attention they deserve. Spaces will fill up quickly, so donât miss your chance!
