30 Day Nutrition Reset

Erica’s brand new group coaching program.

Specially designed for gyms, personal trainers, and fitness studios, this program offers participants a cost-effective way to access expert guidance and practical support in making dietary changes that support their health and fitness goals.

As fitness providers, we know that much of our clients’ success depends on their diet — yet we don’t always have the time to coach each person one-on-one. That’s why I created the 30-Day Nutrition Reset.

Meet Erica

Erica Rushbrook – Holistic Health Coach, Speaker, and Author

Erica Rushbrook is a certified Health Coach through the Institute of Integrative Nutrition and holds a Diploma in Nutrition. With over 25 years of experience in traditional foods, natural health, and whole-self nourishment, she specialises in women’s lifespan nutrition and hormonal health.

Erica combines timeless wisdom with modern science to create practical, results-driven nutrition programs that complement any fitness training. Known for her warm, grounded approach, she makes nutrition simple, sustainable, and enjoyable—helping clients feel confident in how they eat and achieve their health goals.

For fitness studios, Erica offers turnkey nutrition programs, including daily lessons, weekly coaching, and ongoing support, designed to boost client engagement, retention, and results—all while minimising the studio’s workload.

How it Works

What’s Included

There are two main models for delivering the 30 Day Nutrition Reset to your clients.

Option 1: Collaboration Model
This approach can be a powerful recruitment tool for your gym. Together, we offer your clients a package that includes two or three training sessions per week alongside the Nutrition Reset. It’s a great way to encourage clients to commit to more sessions, boost revenue, generate strong testimonials, and help clients experience the real impact of consistent training and nutrition. We’ll collaborate on pricing and co-market the challenge, giving your business an edge while supporting clients to achieve better results.

Option 2: Independent Model
Prefer a hands-off approach? The program runs independently, with clients signing up directly through Erica. You simply promote the Nutrition Reset to your clients via Email, Social Media and Posters (Erica can provide all assets - no design work required by you). Your gym still earns a 15% commission on each registration — while knowing your members are receiving the nutritional support they need to maximise the results of their training. It’s an easy way to add value, support the wellbeing of your clients, strengthen client loyalty, and grow your income with minimal effort.

Every member of the program will receive access to an exclusive group portal, which can be fully customised to reflect your business and branding.

The 3 Key Components of the Program

  1. The 30-Day Nutrition Program

  • Every day, a new lesson is uploaded to the group portal.

  • Lessons include a short video or written content and are sometimes supplemented with curated YouTube clips or other resources.

  • The full 30-day program outline is available below.

2. Weekly Group Sessions

  • Participants join a weekly session to explore core themes, set goals, and receive guidance to support their progress throughout the program.

3. Exclusive Facebook Group

  • Erica monitors the group daily to answer questions and provide support between sessions.

  • This creates a supportive, interactive community experience.

Additional Resources

  • The group portal also includes recipes, shopping lists, and other tools participants can access anytime to complement and enhance their Nutrition Reset experience.

A Personalised Program for your Clients

The Core Program

The Core Program is a comprehensive yet gentle program designed to reconnect participants with real, nourishing foods, understand the basics of nutrition while supporting holistic wellbeing — including weight balance, energy, hormonal health, digestion, and lifestyle habits.

It’s important to know that The Core Program can be adapted to suit your gym’s approach and ethos. For example:

  • You may want to focus on intuitive eating and body awareness.

  • If your group is primarily female, the program can put even more emphasis on women’s health issues, such as hormones, fertility, perimenopause, and strategies for protecting bone density into older age.

  • Alternatively, you may prefer a nutrition-focused program, teaching clients about proteins, fats, and carbohydrates, and how to balance macros and calories.

Given the additional time required to create new resources, a few minor customisations can be accommodated. However, significant personalisation may incur an additional cost, which can be discussed.

30-Day Nutrition Reset (Core program)

Reconnect with real, nourishing foods to support weight balance, energy, hormones, digestion, and long-term wellbeing.

Week 1: Real Food Foundations – Protein & Hydration

Theme: Reset the basics — more real food, protein, and water.

  • Day 1: Welcome + What is Real Food?

  • Day 2: Real Food vs. Processed Food – Spotting the Difference

  • Day 3: Why Protein is the Key to Energy, Weight & Satiety

  • Day 4: How Much Protein Do You Need? (Simple portion guide)

  • Day 5: Best Real Food Protein Sources (Animal & Plant-Based)

  • Day 6: The Power of Hydration – Water, Minerals & Electrolytes

  • Day 7: Weekly Reflection + Wins of the Week

Outcome: By the end of Week 1, participants are eating more real food, prioritising protein at each meal, and drinking more water.

Group Session: Introduction to real food, protein as a foundation, and hydration practices.

Week 2: Nourishing Fats, Smart Carbs & Eating for Energy

Theme: Balance your plate — discover the right fats and carbs for sustained energy, weight balance, and exercise support.

  • Day 8: Why Fats Matter – Hormones, Brain, Energy

  • Day 9: Good vs. Harmful Fats – What to Cook With & What to Ditch

  • Day 10: Carbs 101 – Quality over Quantity

  • Day 11: Upgrading Your Carbs – Whole vs. Refined, Fiber-Rich Choices

  • Day 12: Eating for Exercise – Pre & Post Workout Fuel

  • Day 13: Blood Sugar Balance – Avoiding Energy Peaks & Crashes

  • Day 14: Reflection + Wins of the Week

Outcome: Participants are cooking with healthy fats, choosing better carbs, and fueling exercise with real food for steady energy.

Group Session: Balancing fats and carbs, practical meal-building, and strategies for stable energy.

Week 3: Hormones, Sleep, Stress & Women’s Health

Theme: How food (and lifestyle choices) influence hormones, stress resilience, sleep quality, and overall wellbeing.

  • Day 15: The Food–Hormone Connection – How What You Eat Affects Your Endocrine System

  • Day 16: Sleep & Stress – Why They Matter for Weight, Energy & Mood

  • Day 17: Supporting Hormonal Balance with Real Food (Fats, Micronutrients, Protein Timing)

  • Day 18: Eating for Women’s Health – Cycles, Fertility & Perimenopause Considerations

  • Day 19: Coffee & Alcohol – How They Affect Hormones, Sleep & Energy

  • Day 20: Mood, Cravings & Emotional Wellbeing – Using Food to Support Balance

  • Day 21: Reflection + Wins of the Week

Outcome: Participants have greater awareness of how food and drink affect their hormones, sleep, and stress, and are making informed choices about coffee and alcohol.

Group Session: Practical strategies for hormone and cycle support, stress management, and managing stimulants like coffee and alcohol.

Week 4: Gut Health, Digestive Support & Real-Life Eating

Theme: Strengthen digestion, support your microbiome, and build strategies to eat well in everyday life.

  • Day 22: Introduction to the Gut Microbiome – Why It Matters for Health, Energy & Hormones

  • Day 23: Prebiotics & Fermented Foods – Nourishing Your Gut Naturally

  • Day 24: Simple Digestive Support Practices – Meal Timing, Chewing, Herbs & Mindful Eating

  • Day 25: Eating on the Run – Real Food Choices When Busy or Traveling

  • Day 26: Eating Out & Social Events – Staying Nourished Without Stress

  • Day 27: Maintaining Weight & Energy Through Real Food & Awareness

  • Day 28: Reflection + Progress Check-In

  • Day 29: Creating Your Personalised Real Food Plan – A Blueprint for Life

  • Day 30: Celebration & Next Steps

Outcome: Participants are supporting gut health, digesting food effectively, and confidently making real food choices in daily life, even when busy or socializing.

Group Session: Gut health, digestive support, and integration — setting participants up for long-term success with real food.

Pricing

Program Inclusions:

  • Exclusive Group Portal – Each member receives access to a branded portal customised for your business.

  • 30-Day Nutrition Program – Daily lessons with short videos or text, sometimes supplemented with curated resources, guiding participants through the full program.

  • Weekly Group Coaching Sessions – 50-minute sessions focusing on core themes, goal-setting, and ongoing support. Sessions can be held in-person or online. For groups larger than 20 participants, two weekly session times will be offered to ensure everyone receives adequate attention and support.

  • Exclusive Facebook Group – Erica monitors the group daily for questions and provides support between sessions, fostering community engagement.

  • Additional Resources – Recipes, meal plans, shopping lists, and guides to make following the program practical and easy.

  • Customisation Options – Minor portal customisations can be accommodated; significant personalisation may incur an additional cost.

  • Full Program Management by Erica – Erica handles all IT, delivers the weekly sessions, monitors the Facebook group, and creates all program resources, ensuring a seamless experience for both gyms and participants.

Option 1: Collaboration Model

  • Package Offering: Clients receive 2–3 training sessions per week alongside the 30-Day Nutrition Reset.

  • Pricing & Revenue: Pricing is set collaboratively between the gym and Erica to ensure value for clients while maximising revenue.

  • Group Requirements: Minimum of 10 participants to run the program.

  • Session Structure: Weekly group coaching sessions are included; for larger groups, additional sessions can be scheduled to ensure everyone gets sufficient attention.

  • Benefits: Boosts client recruitment and retention, increases weekly session bookings, generates testimonials, and showcases the impact of combining consistent training with nutrition support.

Option 2: Independent Model

  • Program Access: Clients sign up independently through Erica.

  • Pricing: $190 per client for the month.

  • Group Requirements: Minimum of 10 participants to run the group.

  • Session Structure: For groups larger than 20 participants, two weekly session times will be offered to ensure everyone receives adequate attention and support.

  • Commission: Your gym receives a 15% commission on each client registration.

  • Benefits: Adds value for your clients, improve client results, strengthens loyalty and generates passive income with minimal effort.