7-weeks to strength, confidence and lasting energy - without the overwhelm
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.
Strong and Nourished is a resistance training and nutrition group coaching programme for women in their 40s and 50s. If you're ready to restore your energy, balance your hormones, and achieve sustainable fat loss without restriction, this is for you.
Restore your energy Â
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 time 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 evidence-based movement and nutrition methods, the right support and community, you can commit to making it happen, while still enjoying your life.
STARTS AGAIN MAY 2025
Here’s what you can expect:
âś“Top class coaching by experts in mid life nutrition and fitness. You'll get the guidance, support and encouragement you need to make lasting, positive shifts in your fitness and wellbeing.
✓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
âś“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 Programmes: 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.
âś“Strength training designed for home or gym whichever is the best way for you to workout.
âś“Personal check-ins every two weeks - individual attention and the opportunity to chat one to oneÂ
✓Live weekly coaching calls – stay motivated, ask questions, and get the support you need to stay on track.
âś“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 Nutrition 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.
WANT TO LISTEN TO OUR PODCAST?
A no-nonsense, practical podcast for women in their 40s and 50s who want to cut through the confusion around nutrition and fitness. Each short, actionable episode is packed with expert tips, simple strategies, and real talk about the challenges mid-life women face—whether it’s stubborn weight gain, low energy, or feeling out of sync with your body.
We keep it straight to the point, delivering easy-to-implement advice so you can feel stronger, more energised, and in control of your health—without spending hours in the gym or following restrictive diets. Listen in by clicking the image ➡️
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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!
Michelle
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You guys are so personable, you are brilliant support, I feel like you completely understand the struggles we are all facing and offer great advice. Love eating healthy, never hungry, always satisfied from my food
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
Working with Holly and Josie has been amazing, I've never kept to a fitness program like this before, the reason is because I love it, I enjoy working with weights and love that I can do it from my own home with Holly's guidance. Of course, the weight loss is great, but I also feel better mentally, have more energy and clearer skin and healthier hair too. I've learnt so much about nutrition and enjoy food more than ever.
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.
Bridie
So friendly, supportive, and for me age appropriate! No judgement just encouragement. What you get - it’s great value with direct access to the experts not like other plans where other staff answer queries - this is two highly experienced professionals giving you the benefit of their combined knowledge with direct individual responses.
Suzy
I eat less crap. I’m delighted to have started a weights programme. I’ve been educated on food. I feel brighter and have more energy. I can do full press-ups!!Â
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.
âś“Weekly 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.
✓Simplicity: Everything is designed with ease and simplicity in mind: the workouts. recipes, meal prep advice, ingredients – no stress.
âś“Â 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 at any 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?
Limited to a group size of 30 women to ensure every participant gets the individual attention they deserve. Spaces will fill up quickly, so don’t miss your chance!
7-Week Coaching Programme EARLY BIRD! 10% OFF
ÂŁ243 (ÂŁ34.50 p/week)
Pay in one instalment - sign up before midnight 20/04/25
ENROL TODAY FOR 5TH MAY START DATEA Powerful Combination of Group Support & Personalised Coaching
Strong and Nourished is a group coaching programme, giving you expert guidance, motivation, and structure while still providing a level of personal attention.
When you join, you'll benefit from bi-weekly one-to-one check-ins via email, where you'll receive individual feedback, coaching, and tailored support. While this isn’t a one-to-one coaching programme with private calls, you’ll still get direct input from both me (your nutrition coach) and your personal trainer throughout the 7 weeks.
Incredible Value for Money
The entire 7-week programme is just ÂŁ270 -Â a fraction of the cost of working one-to-one with a nutrition coach and personal trainer, which typically costs:
âś… ÂŁ400 - ÂŁ600 per month for nutrition coaching
âś… ÂŁ200 - ÂŁ500 per month for personal training
That means working with both experts privately could easily cost ÂŁ1,500+ over seven weeks. Instead, Strong and Nourished gives you expert coaching, structured workouts, meal plans, and community support - all for just ÂŁ270.
💡 You’ll get expert-led results at a price that makes coaching accessible - without compromising on quality or support.
Frequently Asked Questions
Here are some of the questions members have asked before enrolling - if you have a different question, you can contact us here.
