The Well Nourished Club


We provide personalised nutrition programmes for individuals with various goals and provide a community environment of like minded individuals to help overcome challenges, maintain motivation and share successes.

  • Bespoke Nutrition  Image

    Bespoke Nutrition

    Receive a tailored personalised nutrition plan to get you on track to reaching your unique goals.

  • Life-long Changes Image

    Life-long Changes

    Learn the key to making simple, realistic dietary changes that yield proven, sustainable results for the rest of your life.

  • Community  Image

    Community

    Stay motivated by joining a community of other like minded individuals making diet and lifestyle changes to achieve their goals.

Work with Liz and the Well Nourished Club Team

We work with one-to-one clients and small groups across the UK and internationally, online, over the phone and in person. When we design bespoke plans for clients, we use your health history and dietary preferences to create the most appropriate nutrition and lifestyle changes to help you meet your health and wellness goals.

  • Fat Loss

    Many of our clients have weight loss goals ranging from a few pounds to several stone. We design bespoke, progressive programmes that support clients to make sustainable diet and lifestyle changes that can be maintained for the rest of their lives. We discuss the rationale behind changes recommended so clients feel empowered and informed about their dietary choices.

    Please book a free nutrition strategy session to discuss your unique needs, bespoke programme requirements and pricing.

  • Sports Nutrition

    We work with recreational athletes to optimise their nutrition in order to reach their performance and/or body composition goals. Many of our sports nutrition clients are CrossFit athletes, runners, triathletes, adventure and obstacle race competitors and team sport competitors. We will work together to design a programme that is based on your unique macro- and micro- nutrient needs to support your training regime, maximise performance outcomes and optimise recovery.

    Please book a free nutrition strategy session to discuss your unique needs, bespoke programme requirements and pricing.

  • Functional Nutrition

    We work with a number of clients with a wide range of health conditions or concerns. Many of our functional nutrition clients initially approach us with weight loss or sports nutrition goals but on further investigation we discover underlying health issues that are limiting their ability to reach their goal. As a result we design a programme that helps support their health whilst enabling them to reach their original goal. Some of the people we work with are living with:

    • Allergies, intolerances and sensitivities
    • Digestive discomfort or conditions, such as, bloating, irregular bowels, IBS, celiac disease
    • Autoimmune disease, such as, rheumatoid arthritis, psoriasis, hypothyroidism and Crohn’s
    • Metabolic conditions, such as, obesity and type 2 diabetes
    • Stress related conditions, such as, adrenal fatigue
    • Hormone imbalances including PMS and endometriosis

    Please book a free nutrition strategy session to discuss your unique needs, bespoke programme requirements and pricing.

  • Nourished Mums

    We run an online membership nutrition programme especially designed for mums, called Nourished Mums. Nourished Mums is designed to support mums to naturally increase their energy levels, lose baby fat, beat sugar cravings and establish a nutritious lifestyle for their family. The programme is primarily for mums with babies from 3 months old to toddlers up to 4 years old.

    As a member, mums will gain access to health professional, real-time nutritionist expertise, lively community support, meal plans and a nutrition knowledge hub. Whatever your goal, Nourished Mums will keep you accountable, motivated and importantly, provide you with the knowledge and confidence to create a sustainable nutritious lifestyle for you and your family.

    Visit nourishedmumsonline.com for more information about the programme and to apply to join a lively community of mums.

Meet the team

Elizabeth Sergeant, ANutr, MSc, BSc.

Owner & Founder of The Well Nourished Club

Hi! I’m Liz, I love great food, and as a registered nutritionist I’m fascinated by the impact of what we eat and drink has on our health and wellbeing. Did you know that what you eat not only affects your body shape but it also influences your energy levels, sleep quality, mood, concentration, digestion and many other health complaints?

For me the foundation of good nutrition and health is based on eating real foods. However, with busy lifestyles and so much conflicting dietary advice out there, this can be a lot harder than it sounds. I founded The Well Nourished Club to help cut through the confusion and support people like you to change their diet, improve their nutrition and achieve their goals. Our body is our most precious possession so let's look after it.

Qualifications

Continuing to improve my knowledge and expertise is important to me. I am registered with the Association for Nutrition and I am currently completing a certification to become a registered Functional Medicine Practitioner with the Institute for Functional Medicine. I hold a BSc in Applied Biology from The University of Leeds and an MSc with distinction in Applied Human Nutrition from Oxford Brookes University.

Memberships:

  • Association for Nutrition
  • Royal Society of Medicine
  • Nutrition Society
  • Institute for Functional Medicine
Meet the team

Elizabeth Sergeant, ANutr, MSc, BSc.

Owner & Founder of The Well Nourished Club

Hi! I’m Liz, I love great food, and as a registered nutritionist I’m fascinated by the impact of what we eat and drink has on our health and wellbeing. Did you know that what you eat not only affects your body shape but it also influences your energy levels, sleep quality, mood, concentration, digestion and many other health complaints? For me the foundation of good nutrition and health is...

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Caroline Keatinge ANut, Msc, Mba Bsc

Registered Nutritionist

Hi I’m Caroline. I’m a registered Nutritionist and am passionate about helping individuals understand enough about how their body functions to enable them to make sound nutritional choices – whilst enjoying a delicious healthy diet.

Nutrition is still a relatively young science and we are learning more all the time about how the interactions between food, life choices and genetics interact on the body and the opportunities we have to use the power of food to make us healthier and happier.

I’m a busy Mum of 2 children, and previously had a successful career in Consumer Finance before moving over to work in an arena which I find both immensely fulfilling and about which I have a great passion.

Meet the team

Caroline Keatinge ANut, Msc, Mba Bsc

Registered Nutritionist

Hi I’m Caroline. I’m a registered Nutritionist and am passionate about helping individuals understand enough about how their body functions to enable them to make sound nutritional choices – whilst enjoying a delicious healthy diet. Nutrition is still a relatively young science and we are learning more all the time about how the interactions between food, life choices and genetics interac...

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REAL PEOPLE REAL RESULTS

Becky

I came to Liz through a recommendation from a work colleague as I was struggling with sugar cravings which made me put on weight and also had quite a specific diet requirement - I am sensitive to natural aspirin found in a lot of healthy foods - so I needed to know how to get the right nutrients from other foods I could eat. Without going into the details, Liz taught me a lot of things about th...

Becky

Weight loss and functional nutrition

I came to Liz through a recommendation from a work colleague as I was struggling with sugar cravings which made me put on weight and also had quite a specific diet requirement - I am sensitive to natural aspirin found in a lot of healthy foods - so I needed to know how to get the right nutrients from other foods I could eat.

Without going into the details, Liz taught me a lot of things about the right foods to eat and ones to cut out, some of them so much different to what I thought was healthy and what wasn't! We started changing things slowly so it wasn't overwhelming and more of a life changing exercise rather than a quick fix and in a month I'd lost 6 cm off my waist and my digestion was so much better! I've also lost half a stone and managed to keep it off.

When I've tried to eat healthy before it's never really worked as I don't have a lot of willpower, but Liz uses a Food App to track exactly what you eat everyday, so having that accountability really helped, it made me think about what I was eating and also Liz could advise and motivate me using the App so it wasn't just that I saw her once a week, it was ongoing.

I still love sugar, but I have alternatives I can turn to rather than processed food. So I now have the knowledge I need to be able to choose the better options and know that it is good for me and I've got that for life!

Thanks Liz!

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REAL PEOPLE REAL RESULTS

Joe

I have known for years that my body didn't 'agree' with bread and too much dairy but ignored it as I didn't really look into the alternative solutions. Being part of the Nourished Mums Programme, has not only meant I get a personal diet plan but also given clear explanations of why I need to change e.g. to help rebalance my hormones. I was so reliant on bread and pasta that I thought it would b...

Joe

Nourished Mums member

I have known for years that my body didn't 'agree' with bread and too much dairy but ignored it as I didn't really look into the alternative solutions. Being part of the Nourished Mums Programme, has not only meant I get a personal diet plan but also given clear explanations of why I need to change e.g. to help rebalance my hormones.

I was so reliant on bread and pasta that I thought it would be a nightmare but I feel I have only made small differences, such as, adding egg through banana pancakes in the morning, and then a rich protein source like chicken or fish for lunch and it really keeps me going. I have even given up milk chocolate which I never thought I could do in a million years - I use to eat a bar a day, it was my life source or so I thought! So I've substituted it for dark chocolate and find it satisfies the craving and I only need a small amount!

Finally I just want to say that I was one of those people who swore I would never be on a 'special diet' but now I see, through Liz’s help, it isn't a special diet it's just a diet that suits me better!

Thanks Liz!

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REAL PEOPLE REAL RESULTS

Charlotte

Before speaking to Liz, I genuinely thought that I had a relatively healthy diet and lifestyle. I never ate fast food, cooked all of my dinners from scratch and did not drink alcohol regularly. The first thing Liz asked me to do after I had discussed my goals with her was complete a two week food diary, so that she could assess my eating habits and provide bespoke advice based on my current lifest...

Charlotte

Weight loss and energy

Before speaking to Liz, I genuinely thought that I had a relatively healthy diet and lifestyle. I never ate fast food, cooked all of my dinners from scratch and did not drink alcohol regularly. The first thing Liz asked me to do after I had discussed my goals with her was complete a two week food diary, so that she could assess my eating habits and provide bespoke advice based on my current lifestyle. I had a long conversation with Liz after she had received my food diary, and her advice really opened my eyes to where I was going wrong. She provided me with some key tips for carb replacement, which dramatically increased my vegetable intake without me having to re-haul my entire eating habits. She provided on-going coaching, pointing me in the right direction of new recipes, connecting me to other nutrition-conscious people through social media and calling me on a regular basis to see how I was getting on. She also provided hey exercise advice which changed my gym habits slightly.

I noticed a difference in my body within about 2 weeks, and by 6 weeks not only did I lose the weight that I had wanted to, but I felt like a different person. My energy levels had increased dramatically, I no longer suffered from ‘food moods’ and I felt great. At that point, it became so much more than just trying to lose weight.

Liz’s advice and guidance have changed my eating and exercise habits for life. I am now much more conscious of the food that I am eating, and I have a much greater awareness of the impact that certain foods have on my body. I would recommend Liz to anyone who is hoping for a real change to their body and to themselves. Her advice is completely bespoke and she aims to understand your barriers and triggers in order to develop a unique programme that will really work for you. She also offers continued support in order to ensure that you have great success. 2 years on from when I started speaking with Liz, she is still regularly in touch with me to see how I am getting on.

I can’t thank her enough.

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REAL PEOPLE REAL RESULTS

Anna

Being a member of Nourished Mums has really changed the way that I think about food. Knowing that I will be uploading photos of all my meals and snacks for our community to see and rate has been a huge incentive for me! Liz is extremely encouraging and a great role model, always on hand to offer advice or delicious and nutritious recipe ideas. I am amazed with the results so far and haven't eve...

Anna

Nourished Mums member

Being a member of Nourished Mums has really changed the way that I think about food. Knowing that I will be uploading photos of all my meals and snacks for our community to see and rate has been a huge incentive for me! Liz is extremely encouraging and a great role model, always on hand to offer advice or delicious and nutritious recipe ideas.

I am amazed with the results so far and haven't even implemented all of Liz's recommendations yet! Just from cutting out a fair amount of gluten and choosing more sensible options (especially at breakfast!) I have lost 11lb to date and am still counting!

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REAL PEOPLE REAL RESULTS

Ryan

I first met Liz in November 2014 as one of the guys at my CrossFit gym had mentioned a new “healthy eating plan” was being rolled out I had been dieting / healthy eating since January 2014 and had lost 3 stone with the assistance of CrossFit. I had come to a point where I wasn’t losing any weight and didn’t see any return in body changes so felt I needed to change something When I sa...

Ryan

Sports nutrition and body composition change

I first met Liz in November 2014 as one of the guys at my CrossFit gym had mentioned a new “healthy eating plan” was being rolled out

I had been dieting / healthy eating since January 2014 and had lost 3 stone with the assistance of CrossFit. I had come to a point where I wasn’t losing any weight and didn’t see any return in body changes so felt I needed to change something

When I sat with Liz it appeared I was eating 1000 calories less than where I needed to be (I had the diet of a small woman!) so Liz encouraged me to up my intake with a structured base of protein, carbohydrates and fat. We also looked at the affects of early morning training so structured my meals around this to ensure I was getting maximum results

Within weeks I could see a big change in my body and most notably I felt better mid work outs as before I was avoiding eating carbs, this unknown to me at the time affected my energy levels and sleep pattern

With Liz’s guidance I tracked my macros very closely to hit my daily targets, this was great education for me and opened my eyes to how foods were made up and what I should eat at certain times to get the best return to assist and allow me to hit goals wit in CrossFit sessions

Six months on and I’m still going strong. I weigh more on the scales but my body composition has significantly changed. I have leaned out and gained muscle in the areas I wanted, without Liz’s help I would’ve never achieved that. I also saw massive gains in my athletic performance, cardio and strength. In 4 months, my back squat increased by 35g, front squat by 25kg, push press by 15kg, strict press by 10kg, power clean by 32.5kg, bench press by 15kg and deadlift by 15kg.

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REAL PEOPLE REAL RESULTS

Ben

I came to see Liz in May 2015. I had qualified for a CrossFit competition, by the skin of my teeth. To stand any chance of doing well on competition day, I needed to drop a little weight, but also increase energy and performance levels. Liz put together a 6 week food plan for me to follow, which worked along side my training schedule. I was eating more, yet still managed to drop 2kg, have...

Ben

Sports Nutrition, Northampton

I came to see Liz in May 2015. I had qualified for a CrossFit competition, by the skin of my teeth. To stand any chance of doing well on competition day, I needed to drop a little weight, but also increase energy and performance levels.

Liz put together a 6 week food plan for me to follow, which worked along side my training schedule.

I was eating more, yet still managed to drop 2kg, have bags of energy, and perform well in my competition, finishing 52 places higher than I qualified!

I would highly recommend Liz to anyone who was serious about making a healthy change to their lives. I now have a better understanding of what foods to eat, to get the best out of my body.

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REAL PEOPLE REAL RESULTS

Izzy

I used to be a carb-fiend, pasta monster! With Liz's help I have dramatically changed my diet, the recipes provided have been delicious, quick and easy. I can honestly say that this process has changed the way I think about food and I am now looking forward to meal times and enjoying a more balanced diet. In only 3 weeks I have very nearly achieved my personal goal to become a healthy weight, I...

Izzy

Nourished Mums member

I used to be a carb-fiend, pasta monster! With Liz's help I have dramatically changed my diet, the recipes provided have been delicious, quick and easy. I can honestly say that this process has changed the way I think about food and I am now looking forward to meal times and enjoying a more balanced diet.

In only 3 weeks I have very nearly achieved my personal goal to become a healthy weight, I still have some work to do but I am excited about the changes that I am making.

My energy levels have increased dramatically just from making a few small dietary changes. I now find that I am more active when playing with my toddler, I am finding it easier to get up in the mornings and at the end of the day I still have energy left to spend time with my partner. In addition people keep telling me how great my skin is looking- something that I wasn't expecting would ever change, and I certainly couldn't have imagined that changing my diet could make a difference to.

THANK YOU LIZ!! :)

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REAL PEOPLE REAL RESULTS

Chris

I visited Liz in May 2015 after having issues with lack of energy during long distance running events, which I couldn’t find a resolution too. Liz explained to me the issues with my current diet and provided me a clear nutrition plan and feeding goals, including some nice alternative recipes, which even had the kids asking for more! Within weeks of starting the nutritional plan I completed my...

Chris

Chris, marathon and ultra-distance runner from Northampton
Sports Nutrition

I visited Liz in May 2015 after having issues with lack of energy during long distance running events, which I couldn’t find a resolution too. Liz explained to me the issues with my current diet and provided me a clear nutrition plan and feeding goals, including some nice alternative recipes, which even had the kids asking for more!

Within weeks of starting the nutritional plan I completed my first ultra marathon (June 2015) and felt great all the way through. Since then I have achieved personal best times in both marathon(Oct 2015) and half marathon(Nov 2015) distances. It feels great to not only be able to improve my running performance, but also find my recovery periods are much shorter.

Liz is easy going and great just to have a ‘chat’ to about nutritional requirements. She is able to explain the reasoning behind changes to my diet and helped me improve my understanding. She is thorough in her advice and research into recommended products. Thanks to Liz I am now much more comfortable with my nutritional requirements and feel that I am able to tune my diet towards my training and race goals.

Thanks Liz

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REAL PEOPLE REAL RESULTS

Clare

I turned to Liz because I felt that something in my digestive system wasn't right, that I shouldn't feel bloated, uncomfortable or nauseous that regularly. I wondered if it was something in my diet, though I didn't feel my diet was bad. My goal was to feel happier again and not have to worry about when digestive discomfort might appear. On the side I was looking to lose some weight and improve my ...

Clare

Functional health, weight loss and sports nutrition

I turned to Liz because I felt that something in my digestive system wasn't right, that I shouldn't feel bloated, uncomfortable or nauseous that regularly. I wondered if it was something in my diet, though I didn't feel my diet was bad. My goal was to feel happier again and not have to worry about when digestive discomfort might appear. On the side I was looking to lose some weight and improve my training.

The changes have been brilliant, I feel happier, barely ever feel bloated and am not constantly worried about how I will feel after eating. I've seen additional benefits which I couldn't have imagined before, I don't feel tired in the afternoons and evenings and my concentration has improved massively. I've lost weight and by understanding what I should eat when, I feel a lot less hungry all the time.

After such a great start I continued to work with Liz on a programme to support my CrossFit training.

During this period the nutritional changes have continued to be sustainable, meaning it has never felt like a challenge to keep them up. The benefits have continued as we tweaked the program to focus on training, allowing me to push myself further than I have before culminating in taking a third place at a Crossfit competition. The nutrition planning around the event really helped with how I felt through the day, and really allowed me to push it each workout.

My body composition has noticeably changed. In the last 4 months I have lost 5cm from my waist and hips despite the fact I've gained weight on the scales - I feel slimmer and leaner. All this has come from understanding what type of foods to eat when, but without feeling restricted and enjoying what I'm eating.

Liz has been really supportive and fitted the program around my lifestyle, which has meant I didn't find it a struggle or restrictive. She is realistic and you can be completely honest with her. I wanted this to be sustainable rather than a fad diet, and that's what I've found, with the changes I've seen I would never think of going back (apart from the occasional treat).

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REAL PEOPLE REAL RESULTS

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Becky

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Joe

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Charlotte

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Anna

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Ryan

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Ben

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Izzy

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Chris

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Clare

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