Gentle daily practices that restore, replenish, and create big, steady change.

Online Experience
February 1–28 | Full Price: $99 | Holiday Promo: $69 (through Jan 15th)

REGISTER HERE

A Month of Simple, Powerful Self-Care

If you’ve been feeling depleted, overwhelmed, or disconnected from your best self, this month-long journey is your invitation to breathe, soften, and return to what nourishes you most.

Nourish & Rise is a gentle 28-day experience designed to help you create steadiness, ease, and vitality through small, meaningful daily actions. Each morning, you’ll receive a short email... your 10 minute moment of grounding, to help you begin your day feeling more centered, energized, and supported.

Think of it as your daily sanctuary: a space to reconnect with yourself, soothe stress, and take steps toward the healthy, harmony and renewal you crave.

Why This Journey Matters

Most people want to feel better... calmer, clearer, more energized, but don’t have time or capacity for an intense program.

This experience offers the opposite:

✔ Short, simple practices that fit into real life

Just 10 minutes a day (recipes and some lifestyle activities may take a little longer).

✔ A steady, soothing rhythm every week

The same weekly flow helps you relax into nourishing routines.

✔ Whole-body support

Nutrition, movement, somatic grounding, mindset, nervous-system balance, lifestyle, and gentle supplementation, woven together with ease.

✔ Deep change through small steps

Your body, hormones, brain, digestion, and emotional landscape respond beautifully to consistency, not intensity.

✔ A daily moment to come home to yourself

Begin each day from a place of clarity, presence, and ease.

Weekly Themes: A Rhythm of Renewal

Each week explores a new “R” theme, guiding you through a natural arc of nourishment, reflection, and growth.

Week 1: Root & Ground - Find your footing. Establish inner steadiness. Anchor into your body and breath. Grounding breath, intention-setting, simple grounding nourishment, gentle movement that anchors.

Week 2: Replenish & Restore - Support your energy, mood, and stress-recovery systems through foods, rituals, and restorative practices. Soothing recipes, somatic settling, gentle supplements, nurturing self-care.

Week 3: Reflect & Renew - Turn inward with compassion. Notice what’s shifting. Release what weighs you down and welcome clarity. Mindset, journaling, emotional replenishment, and invitations to reset your inner landscape.

Week 4: Rise & Reclaim - Rise into a more joyful, grounded, and energized version of yourself. Celebration, integration, vitality practices, energizing foods and supplements and anchoring new rhythms.

What’s Included Each Week

To keep things simple, supportive, and doable, each week follows a familiar rhythm:

Days 1, 8, 15, 22 – Mindfulness + Intention Setting practices that set you up for a week of nourishment and success. 

Days 2, 9, 16, 23 – Simple Nourishing Recipes you can make that week that support your energy, resilience and health

Days 3, 10, 17, 24 – Mini Somatic Movement Break - Guided gentle movement practices via video recording to help release tension and support ease

Days 4, 11, 18, 25 – Lifestyle Rituals like dry skin brushing, home organization, body oiling, nature practices that harmonize life

Days 5, 12, 19, 26 – Nutrition Education featuring stress-supportive foods, nutrients or habits, paired with simply guidance to apply it.

Day 6, 13, 20, 27 – Gentle Supplement Support - Optional recommendations to support sleep, energy, mood, or stress resilience

Day 7, 14, 21, 28 – Reflection & Integration Journal prompts + a soothing audio, breathing or rest practice to help you absorb the week and acknowledge your growth.

Optional Community Facebook Group

For those who enjoy connection, inspiration, and gentle accountability, you’ll have the option to join a private Facebook group for the month.

This space is designed to feel:

• light and welcoming
• supportive but not demanding
• fun and inspiring
• totally optional

You’re invited to:

• share reflections, recipes, and small wins

• connect with others on the journey

• celebrate progress

• post photos or insights from your daily practices

• ask questions or offer encouragement

Who Is This For?

This journey is for anyone who wants to…

• feel calmer, clearer, more grounded

• gently support their body’s natural stress-recovery systems

• rediscover energy, joy, and harmony

• create simple morning rituals that feel nourishing

• reconnect with their body, breath, and inner wisdom

• feel more like themselves again

You don’t need experience with movement, nutrition, meditation, or somatics.
This is an accessible journey for all ages and stages of life.

Benefits You May Experience

• greater ease in your body and mind

• improved energy and emotional steadiness

• better sleep and digestion

• more clarity and presence

• a softer stress response

• renewed self-connection

• a stronger foundation for long-term wellness

• practices you can return to anytime

Small daily practices lead to profound shifts when they’re done with intention and care.

Program Details

Dates: February 1–28
Investment: $99 Holiday Sale $69 until Jan 15th
Delivery: Daily morning emails with short, calming, actionable practices
Time Required: ~10 minutes/day (recipes and some lifestyle practices may take slightly longer)
Optional: Private Facebook community for inspiration, sharing, and gentle support

REGISTER HERE

This program will be led by Natasha Villeneuve, CNP - Holistic Nutritionist, Educator and Nia Movement Instructor

Natasha Villeneuve, Holistic Nutritionist & Nia Dance Fitness Instructor is the lead of our Natural Food Pantry Education Initiative. Natasha is dedicated to educating, guiding and empowering people toward optimal health and well-being. With over twenty years in the health and wellness industry, Natasha has gained a positive reputation within the community as a nutritional consultant, speaker, Nia teacher and workshop facilitator and has provided nutrition and health presentations for various businesses, corporations and events. Natasha's main focus and interest are in the areas of digestion, women’s health, mindful eating, movement, and brain health.

“Natasha has a rare way of meeting you exactly where you are. Her programs never feel overwhelming, they feel grounding. Whether it’s her online resets, mindful eating guidance, or movement classes, I always walk away feeling calmer, clearer, and more connected to my body. Even small daily practices with her lead to real, lasting shifts in how I feel.” T.M

“I’ve participated in several of Natasha’s offerings over the years, and they’ve completely changed how I approach my health. Her nutrition guidance is practical and realistic, her recipes are simple and nourishing, and her gentle reminders around self-care make everything feel doable. I love that she focuses on progress, not perfection, and that she understands real life.” C.V

“Natasha’s classes and programs have been deeply healing for me. Her Nia classes help me release stress and feel at home in my body, and her workshops and online experiences always leave me feeling inspired and supported. She brings together movement, mindset, and nourishment in a way that feels both powerful and kind. I trust her completely.” C.M