Eight weeks of simple, evidence-based foundations designed to help you feel calmer, stronger, and more supported from the inside out.
A collaborative 8-week group coaching programme for capable women carrying a lot, tired of the wellness treadmill and wanting to live a fuller life that's sustainable, not overdone.
If you've spent the last few years trying to keep up with every new wellness trend, supplement subscription, and gut-healing protocol, and still feel exhausted, overwhelmed, or disappointed, you're in good company.
Wellness has become its own kind of pressure. There's always something new to try, something new to fix, something new to worry about. Many of the women I work with arrive feeling like they're doing everything and getting nowhere. Their bank accounts are smaller, their routines are more complicated, and their bodies still aren't feeling like home.
This programme is the antidote to that. Not another stack of protocols. A return to the foundations of how the body actually wants to be supported, woven back into your real, busy life.
At times, the biggest challenge is accepting the long game. That these foundations, although "hard" and "boring", can actually be what moves the needle the most. Not the new face cream, or the melatonin script.
At times, the biggest challenge is accepting the long game. That these foundations, although "hard" and "boring", can actually be what moves the needle the most. Not the new face cream, or the melatonin script.
WHO THIS IS FOR:
Foundations is for women who are capable, driven, and carrying a lot. Women who care deeply about their health, and have probably tried plenty already, but want to step off the wellness treadmill and onto something that becomes part of their lifestyle.
You might be navigating:
Persistent fatigue that no amount of sleep seems to fix
Stress and overwhelm that's quietly running the show
A nervous system that feels stuck in fight or flight
Confusion around food, gut health, and what to actually eat
A cycle that feels unpredictable, or that you don't fully understand
A general sense that you're heading down a road you don't want to keep walking
Wellness burnout itself, the exhaustion of trying too many things
You're ready to simplify. To build something that works for your real life, not the idealised one. To understand your body well enough to trust it, instead of outsourcing every decision to an algorithm or an influencer.
If that sounds like you, you're in the right place.
WHAT FOUNDATIONS IS:
Foundations is an 8-week group coaching programme built around the simple, often-overlooked basics that genuinely shift how you feel. Whole foods, sleep, movement, nervous system support, sunlight, connection, and the inner narrative that runs underneath all of it.
It's been created from over a decade of clinical experience working with women, alongside the lifestyle philosophy I've come to trust: prevention over reaction, balance over perfection, and health that supports your life rather than consuming it.
Each week, we'll go deep on one foundation. What it actually is, why it matters more than most people realise, and how to build it into your real, busy life in a way that holds. You'll learn the science behind it, see how it connects to the bigger picture, and walk away with practical, realistic shifts to integrate before the next session.
By the end of eight weeks, you'll have a personalised, sustainable foundation of habits and, most importantly, a deeper understanding of why these support your body, your hormones, your energy, and your long-term wellbeing.
THE 8 WEEKS
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What "back to basics" actually means, and why it's the most underrated approach to lasting health. We'll explore wellness overwhelm, your unique starting point, and the bio-individual reality of building a foundation that fits.
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The most under-prioritised foundation, and arguably the most important. We'll cover circadian rhythm, quality over quantity, what real rest looks like (and how it differs from sleep), and how to build a sleep routine that actually works for your life.
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Whole foods, hydration, gut health, and the Mediterranean-inspired approach I've come to love. We'll focus on simple, sustainable eating that nourishes without restricting, and demystify the noise around supplements, diets, and food trends.
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Not exercise as punishment, but movement as a daily, joyful part of life. We'll look at what actually supports your body across different seasons of life, energy levels, and capacity.
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Why so many of us are stuck in fight or flight, and what to do about it. We'll cover breathwork, nervous system regulation, and the body-led practices that genuinely shift how stress lives in your body.
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The free, profoundly powerful foundations that modern life pulls us away from. We'll explore why time outdoors, natural light, and connection to nature do more than any supplement, and how to weave them back into a busy life.
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The conversation underneath the conversation. Boundaries, self-talk, the stories you've been telling yourself, and how the inner foundations shape every external one.
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Why we need each other to thrive, the science behind social connection as a health foundation, and how to integrate everything you've learned into a way of living that holds long after the programme ends.
By the end of Foundations, you'll have:
A clearer understanding of your own body, your patterns, and what actually supports you
A sustainable rhythm of habits across all eight foundations, built around your life
Confidence in your own health decisions, less reliance on outside voices
A regulated nervous system that's no longer stuck in survival mode
Practical tools you can return to for the rest of your life
A small, trusted community of women who understand what you're working on
More energy, less overwhelm, and a deeper sense of being at home in your body, and what to spend your precious time prioritising
Women who go through this work leave self-resourced, empowered, and knowledgeable about their own health for life.
I built Foundations because the women I work with kept arriving with the same story. Exhausted from trying, unsure who to listen to, and ready for something that actually fits.
The protocols and quick fixes weren't holding. The wellness world had become its own source of stress.
This programme is what I wish I could hand every woman who walks into my space tired of the noise. Eight weeks of slowing down enough to remember what your body actually needs, with people who get it, and a steady, evidence-informed guide alongside you.
It's not flashy. It's not full of biohacks. It's the foundations, done well, in a way that lasts.
"Laura was just what I needed in a wellbeing coach to kick start my wellbeing journey this year. She was very thorough in helping me come up with a plan and really supportive in helping me implement it. She is great at what she does and I wouldn't hesitate to recommend her to others."
— Karllie C.HOW IT WORKS
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One 60-minute live group call per week over Google Meet, where we'll dive into the foundation of the week, share questions, and learn from each other's stories.
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Every week you'll receive a workbook with reflection prompts, science explainers, and practical action steps to integrate the foundation into your real life.
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A small private group chat for the duration of the programme, so you've got somewhere to share wins, ask questions, and stay connected between sessions.
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Can't make a live session? All calls are recorded and shared, so you can catch up at your own pace.
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Every workbook, recording, and reference document stays yours after the programme ends. Come back to it in six months or six years.
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A 30-minute 1:1 session with me at the midway point, to personalise your foundation plan to your specific patterns and situation.
YOUR BONUS:
Alongside the weekly calls, every woman who enrols receives:
The 30-day habit stacker tracker A printable tool to layer up to four foundation habits at a time and track them over 90 days. Designed to make consistency visible without making it a chore. Yours to use throughout the programme and well beyond.
Getting Back to Basics ebook (value $27) The reference companion to the philosophy underneath this work. Yours to keep.
Lifetime access to all materials Workbooks, call recordings, and references stay with you. The programme finishes, the materials don't.
100% MONEY BACK GUARANTEE
If you've spent money on wellness things that haven't held, the question "what if this is the same" is a fair one. Here's how I want to address it.
If by the end of week two you feel Foundations isn't the right fit for you, send me a message and I'll refund you in full. No back and forth, no explanation needed. I want you here because it's the right thing for you, not because you felt locked in.
Let's get you back to the basics that actually work.
Next intake begins Monday 3rd August 2026 and runs through to Monday 21st September 2026. Live calls held weekly on Mondays at 6pm NZST over Google Meet.
INVESTMENT
$697
LIMITED SPACES REMAIN
FAQs
Is this for me if I've never done a coaching programme before?
Yes. Foundations is designed to be accessible whether you're new to this kind of work or have done plenty of it before. We start with the basics and build from there.
Do I need to be in New Zealand to join?
No. Foundations is delivered over Google Meet, so women from anywhere in the world are welcome. Just check the call time works with your time zone.
Will there be 1:1 time with you?
Not unless you book in a 1:1 session midway to run alongside the programme. We will have time throughout each group session for conversation and personal questions if you feel comfortable bringing them.
Is this a fitness or weight loss programme?
No. While movement is one of the foundations we cover, this programme is about whole-body, whole-life wellbeing. Many women find that as they support their foundations, weight, energy, and body composition gently shift. But we don't measure success by the scales here.
What if I have a specific health condition?
This programme is general wellbeing education and coaching, and isn't a substitute for medical care or personalised clinical advice. If you have a specific condition, you're very welcome to join, and this may well be exactly what you're needing. I always recommend continuing to work with your GP or specialist alongside the programme. If you'd like more tailored support, I also offer individual sessions.
What happens after the eight weeks finish?
The materials stay with you. The workbooks, audios, and reference documents are yours to return to whenever life shifts and you need to come back to the basics. Many women find Foundations becomes a reference point they revisit each year.
What's your refund policy?
The full two-week fit guarantee is outlined above. For anything beyond that, please see the terms and conditions tab at the bottom of this page.