NOURISH AND THRIVE
An online program designed to help you achieve optimal health
and weight through mindset, nutrition, and lifestyle changes.
If you are reading this, it is more than likely that you are sick and tired of your current situation, and are ready to take action to change your life.
This probably isn’t the first time that you’ve tried to improve your health or lose weight… and maybe you’re feeling a little frustrated having tried so many different diets, exercise programs, cleanses, etc., and not getting the results you want.
I hear you and I feel you.
You see, a few years ago I found myself in the same position as you are in now. I was desperate for help. After years of abusing my body I was struggling with several health issues, and as a result I had gained a significant amount of weight. I felt extremely uncomfortable in my own skin and desperately wanted to feel healthy and vibrant again.
No matter what I tried, nothing seemed to work…
I saw doctors, but they just gave me expensive medication with harmful side effects. I saw naturopaths, but they just put me on ‘metabolic diets' and ‘blood typing diets' that were extremely restrictive and made me feel ill and fatigued. I saw acupuncturists, but they just stuck needles in me without any positive result. I even did a juice fast, where I consumed nothing but cold-pressed juice for two weeks. This only resulted in me fainting at work one day from too little calories. What can I say? When you are desperate to gain your health back you will do anything.
All of these things had one thing in common. They were just ‘quick fixes’ or ‘bandaid’ solutions that were not healthy nor sustainable in the long term. What I really needed was a lifestyle change that would produce lasting results. Fortunately, I discovered just that…
I effortlessly lost over 18kg and regained my health...
It wasn’t until I discovered a whole-foods, plant-based diet, that my body finally began to heal itself from years of unintentional abuse. Thanks to this lifestyle I have effortlessly lost over 18kg (40lbs) and have been able to maintain my weight without 'dieting' or excessive exercise. Most importantly, I feel so much healthier, both physically and mentally. I've overcome hormonal imbalances (including over 4 years of amenorrhea), improved my digestion, and now experience much higher energy levels. As an athlete I have also noticed significant improvements in my athletic performance and my ability to recover after hard training sessions. Best of all, this lifestyle has taught me to have a healthier relationship with the food I eat, and to never deprive or restrict myself.
Now at 35 years old I am healthier, fitter, and leaner than I was at 21!
I know how it feels struggle with poor health and weight gain...
I know how it feels to experience disordered eating and body image issues...
I know how it feels to constantly obsess over food and exercise to the point it just ruins your life...
I know how it feels to deal with the frustration of trying SO many different ‘solutions’ and never getting the results you were promised...
And that’s why I do what I do.
I want to empower you to overcome your bad relationship with food and exercise and achieve the results you deserve without resorting to unhealthy habits that damage your health.
I want to inspire you to become the best version of yourself through changing your mindset, and developing healthy and sustainable lifestyle habits.
And I want to be there for you so that you can avoid all the mistakes that I made…
It's time to gain your life back.
MEET YOUR COACH
Now that you've heard my story, let me properly introduce myself...
Hey there, I'm Nicole! I’m a certified health coach and personal trainer who is passionate about helping others become healthy and happy on a vegan lifestyle. My goal is to help you transition to a healthy, whole-foods plant-based diet without restriction or deprivation. If you want to experience better health, effortless weight loss, and the abundant energy that comes from adopting a plant-based diet, you’ve come to the right place. I work with each one of my clients to make sustainable long-term changes to their mindset, diet and lifestyle, so that they can achieve their desired results. I love what I do, and I truly believe it is my life purpose to help others become healthier, happier, and ultimately become the best version of themselves.
I received my training as a health coach from the Institute for Integrative Nutrition. During my training, I studied practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. Additionally, I studied Plant-Based Nutrition through the T. Colin Campbell Centre for Nutrition Studies, and I am also a qualified personal trainer with a degree in human movement (exercise science). My education and experience within the health and fitness industry has equipped me with extensive knowledge in holistic nutrition, lifestyle coaching, and preventative health. Drawing on these skills and knowledge, I work with clients to help them make lifestyle changes that produce real and lasting results.
I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. As we work together, we will look at how all parts of your life affect your health as a whole. We’ll work to reach your health goals in areas such as achieving optimal weight, increasing sleep, and maximising energy. You’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.
It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfilment. It’s not just the food we eat, but all of the other factors present in our daily lives. Healthy relationships, a fulfilling career, regular physical activity, and a spiritual awareness are all essential forms of nourishment. I will support you in achieving all of your goals, from eating the right foods for your body to living an inspired, fulfilling life.
Nourish and Thrive is an online program that shows you how to achieve optimal health and weight through mindset, nutrition, and lifestyle changes.
This program focusses on a plant-based approach to health and weight loss, and helps you achieve sustainable long-term results without restriction or deprivation.
In this program you'll learn how to love yourself and gain the confidence to heal your relationship with food and exercise. This will allow you to release excess weight and improve your physical and mental health.
This program is WFPB certified.
WFPB.ORG is a mission-driven, non-profit organization that merges the impact of lifestyle choices on human and environmental health. It sets the universal standards for sustainable health centered on the education of science-based evidence and the empowerment of whole food, plant-based nutrition, lifestyle medicine, organic, non-GMO, plant-based agriculture, and sustainable living.
Among the pioneers of this organisation includes the likes of many renowned plant-based doctors such as T. Colin Campbell, Caldwell Esselstyn, John McDougall, Dean Ornish, Michael Greger, Pamela Popper, and Michael Klaper.
I'm honoured to have my services certified to their standards.
THIS IS THE PERFECT PROGRAM FOR YOU IF:
You're ready to master your mindset and align with the results you truly desire.
You want to heal your bad relationship with food and/or exercise so you can actually enjoy your life!
You're sick of counting calories and constantly thinking about food!
You're sick of spending hours on end exercising and not getting the results you want!
Calorie restriction is no longer an option! You no longer want to feel deprived.
You want to identify and overcome your biggest limiting beliefs. You want nothing to hold you back!
You're not willing to settle for anything less than becoming the best version of you!
You want to develop the confidence to create the results and life you want!
You value guidance, support, and accountability to keep you on track and achieve your goals.
You're sick of trying to do this on your own. You're ready for someone to help you.
You're ready to invest in YOU and commit to whatever it takes to achieve your goals!
HERE IS WHAT WE WILL COVER TOGETHER:
In this program we will be applying ‘The Transformation Blueprint’. As you can see above, this includes mindset, nutrition, and lifestyle - all areas that are extremely important when it comes to achieving health and weight loss goals. If one of these areas is neglected it becomes very difficult to maintain long-term results - they work together holistically to help you transform your body and mind.
Now let's look at each phase in more detail...
When it comes to weight loss and improving your health, it’s not just about the food you eat or how much exercise you do. Whist these two things are immensely important, if your mindset isn’t in the right place and your thoughts aren’t in line with your desired outcome, the results either won’t come or they won’t be sustained long term.
I truly believe that our mindset is the foundation of our success, not just with weight loss, and improving our health and fitness, but with anything in life.
If we’re constantly having negative thoughts and feelings about ourselves it’s going to be near impossible to achieve our goals, so changing our mindset is the first crucial step for setting ourselves up for success!
In this module you will work on setting realistic goals, changing habits and behaviours, creating your identity, developing self-love and acceptance, and aligning your energy with your goals. You will work on clearing any subconscious blocks that are preventing you from achieving your goals by creating awareness around your body image and your relationship with food and exercise. What is the story you tell yourself about your body, about the food you eat, and the exercise you do? What is the story you tell yourself about your ability to lose weight, improve your fitness, and become healthy?
We will also look at what vibration you’re sending out and how this could be affecting your ability to achieve the results you want. Just think of it this way - your subconscious thoughts and beliefs around your body offer a certain vibration, and if that vibration is not in alignment with your goals, you’re creating resistance for those results to come.
By working on your mindset we will lay the foundation for your success. You must develop the self-love and confidence within yourself and believe that you worthy and deserving of the results you desire!
In this phase of the program we will be covering the following topics:
What is a whole-foods plant-based diet? What are the benefits?
Why animal products are harmful to our health
Essential nutrients and supplementation on a plant-based diet
The importance of a healthy gut microbiome
How to effortlessly achieve a healthy weight on a plant-based diet
And finally... some tips for meal planning, food shopping, and food preparation
As part of this program you will also receive a free copy of my recipe guide 'Nourish with Plants', which includes a shopping list, meal planner, and over 50 plant-based recipes for you to try.
You do NOT need to become an expert in plant-based nutrition to reap the benefits of following a plant-based diet! However, I think it's important to understand why this way of eating is recommended and the evidence that supports it. Additionally, learning valuable skills such as meal planning and food preparation are essential for long-term success.
One of the key things I want you to take away from this module, is that you don't have to restrict or deprive yourself of food to improve your health and achieve an optimal weight. I will teach you how to create meals that are specific to your goals, but are also delicious and satisfying. This is crucial for achieving sustainable health and weight loss outcomes in the long-term.
It's time to stop to get off that diet rollercoaster and start living your life!
In the final module we'll cover other lifestyle factors that contribute to your overall health and wellbeing. Remember, this program focusses on a holistic approach to health and weight loss, which basically means we explore all aspects of your lifestyle. It’s not just about the food, but also about other lifestyle factors such as:
Sleep and recovery
It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfilment. It’s not just the food we eat, but all of the other factors present in our daily lives.
Engaging in regular physical activity, and getting adequate sleep and recovery are both essential forms of nourishment. Being able to manage life's daily stressors is also really important, especially in this current day and age where stress levels are higher than ever. Stress that is left unchecked can contribute to many health problems such as high blood pressure, heart disease, obesity and diabetes.
In addition to these topics, we'll also explore hormonal health and feminine energy, as I believe these topics are really important to address when it comes to achieving your optimal health and weight. Hormones play an integral role in your overall health and help control many of your body's major processes. Even small changes in hormones can have serious effects throughout your whole body. Feminine energy is about 'going with the flow' and embracing your intuition and creativity. Many of us spend too much time in our masculine energy, so having a balance of both is essential to our overall wellness and happiness.
This program takes a holistic approach to health and wellness. It's not just about the food and exercise, but a full integration of all lifestyle factors that impact our physical, mental, and spiritual wellbeing.
BY THE END OF THIS PROGRAM YOU WILL HAVE:
Transformed your mindset for success in achieving your health and weight loss goals. Mastering your mindset will also have massive benefits in other areas of your life such as relationships, career, finances, etc. Transforming your mind will transform your life!
Identified your biggest limiting beliefs and learned how to overcome them.
Learned to develop new habits and eliminate old behaviours that were holding you back.
Transitioned to a healthy whole-foods, plant-based diet without stress.
Learned to achieve and maintain your ideal body weight without restriction or deprivation.
Found a form of exercise you enjoy doing and engage in on a regular basis.
Improved sleep, reduced stress, and increased your energy levels.
Enhanced your gut health, and strengthened your immune system.
Developed a better relationship with food and exercise.
Learned to love your self and how to feel good in your body.
Discovered the confidence to create the life you want!
HERE IS WHAT YOU WILL RECIEVE
Lifetime access to all program content
Upon signing up to Nourish and Thrive, you will receive lifetime access to all program content. This includes:
All video course content.
A downloadable PDF version of all the information presented in the videos.
A program workbook that contains all tasks, exercises, and additional resources to support the video content. This is also available to download and print.
Access to any additional content that gets added in the future.
Lifetime access to a virtual community of support
To ensure you are well supported and held accountable to your highest standard, you will also have lifetime access to a private members-only group. This is the place for you to ask questions, provide peer support, and learn from each other along the way. Within this group, you will also have access to me for support. You will never be alone on this journey!
Plant-based recipe guide, meal plan, and shopping list
As part of this program you also receive a free copy of my recipe guide Nourish with Plants. This guide includes:
Over 50 different plant-based recipes to help support your health and weight loss goals.
The benefits of plant-based eating and the science supporting it.
How to plan your meals ahead using the meal planner and shopping list.
What foods to eat and how to put them together to create nourishing and satisfying meals that support your health and weight loss goals.
Helpful tips and resources to best equip you for navigating the world of plant-based eating.
Access to private 1-on-1 coaching
On its own, Nourish and Thrive is an online video course designed for those who just need the right information and guidance to get them started. At a fraction of the cost of private coaching, it is suitable for those on a budget, or who are happy to work alone at their own pace to achieve their goals.
However, if you require any further guidance in achieving your specific health or weight loss goals, I highly recommend additional support and accountability via private 1-on-1 coaching. The program alone will provide you with a solid foundation of knowledge and tools to start making significant changes to your lifestyle. Private coaching will help fine-tune those changes and assist you in overcoming any obstacles or limitations you may be struggling with on your own.
When we have someone to help keep us accountable to our goals and can check in on us each week with support, love, and give us feedback so we’re aware of our blind spots, it becomes a lot easier to achieve our goals.
Private 1-on-1 coaching is currently only available for those who join Nourish and Thrive.
Once you join Nourish and Thrive, you will have the ability to book coaching calls with me if required. As your coach I will deliver support and accountability on your health and weight loss journey, and help you work through any obstacles you may encounter. I will be working with you every step of the way to ensure you achieve the best results possible!
“I came to Nicole with three main goals, which was weight loss, to improve my health, and overcome emotional/binge eating. Nicole was able to help me work toward these goals by supporting me step by step with setting smaller achievable goals. Although weight loss was high on my list, we took the focus off the number on the scales and focussed more on instilling healthy habits for life. Included in our discussions of course was eating/exercise, which are paramount to weight loss, but Nicole has taught me that you need to work on every aspect of your life in order to achieve your goals.
The biggest tangible change I have noticed since beginning the program is that I have lost over 10kg and changed the shape of my body. The most significant overall change I have noticed has been that my obsession with food has disappeared. I still love to eat, don’t get me wrong, but I don’t have the same unhealthy relationship with food as I did before. It used to be ‘all or nothing’, and depending on what I would eat, it would alter my mood. Eating unhealthy food would make me depressed, while healthy food would increase my mood for only a short time. It was a vicious cycle, day in day out, week in week out. My thought process was always ‘how can I lose weight?’, and now I know the solution is a low fat, high carb, whole foods vegan diet, so it takes a huge weight off me to have found the answer.
I would describe Nicole as motivating, understanding, and very knowledgeable in many areas including nutrition, exercise, and both physical and mental health. She has a wealth of experience as a personal trainer, but also has life experience, and has changed her own health and life using all the methods she now teaches. I would recommend Nicole to anyone who wants to better their health and change their life. Whether you have a little or a lot of weight to lose, need help achieving fitness goals, or just want to increase your energy in general. Also if you really want to change your life, whether it be your health, job, relationships, or just want to be happier, Nicole is awesome. You couldn’t ask for a more committed coach!”