Rosenda Upton
HOLISTIC HEALTH COACH
Cultivate You
“Empowering women to no longer abandon themselves in life, health and relationships."
My Mission
My mission is to empower women to stop abandoning themselves and start living lives that are true to who they are.
I believe health is about far more than food and exercise. It is about learning to trust yourself, honour your needs, communicate your truth, and create a life that supports your wellbeing from the inside out.
I am passionate about helping women move from overwhelm, burnout, and self-doubt to greater confidence, vitality, freedom, and self-trust. My goal is to help prevent the number one regret of the dying: not living a life true to oneself.
Services
I offer one-to-one health and mental health coaching, online group coaching programmes, workshops, retreats, cacao ceremonies and workplace wellbeing experiences.
My signature group programmes include:
RECLAIM –Your 10 week transformation
This isn’t a reset. It’s a reclamation.
The woman you used to be before the world told you to tone it down?
She’s still here, and she’s ready to rise.
For 10 weeks, you’ll walk beside a sisterhood of women who are done playing small, done putting themselves last, and done apologising for wanting more.
This is where you:
Master the sacred no, without guilt.
Say the sacred yes to your health, vitality, and truth.
Create the kind of habits and boundaries that stick.
And in 10 weeks? You’ll look in the mirror and see a woman you’re so fiercely proud of.LIBERATED – A 12-Month Container for Women Who Refuse to Abandon Themselves
For the woman who is done outsourcing her power.
Done shrinking to keep the peace.
Done living a life that looks “fine” but feels empty.
LIBERATED is where women come home to themselves
their body, their truth, their voice, their vitality.
Not through hustle.
Not through fixing.
But through alignment.
This isn’t about becoming more.
It’s about finally being you.
My areas of focus include:
Stress, burnout, and overwhelm
Mental wellbeing and resilience
People-pleasing and perfectionism
Behaviour change and habit formation
Lifestyle medicine and preventative health
Perimenopause and midlife wellbeing
Values, boundaries, and authentic living
Whether working with individuals, groups, schools, or organisations, my goal is to create spaces where people feel seen, supported, and empowered to make meaningful and lasting change.
Products
Individual coaching packages
RECLAIM 2.0 your online 10 week transformation
LIBERATED online membership community for women who refuse to abandon themselves in life, health and relationships
Health and wellbeing workshops
Day retreats
Women's circles and community events
Lifestyle medicine education and coaching programmes
Ceremonial-grade cacao sourced from Peru, Papua New Guinea, and Samoa
Special Offer
Mention that you discovered me through The Art & Living space to receive a complimentary 45 minute Mental Fitness Assessment.
Location
In person in Lower Hutt Central
Online - individual and group coaching
My Story
After many years working as a mental health professional in both New Zealand and internationally, I became increasingly aware that so many women were carrying the weight of everyone else's needs while quietly abandoning their own.
I know this journey personally.
As a recovering people-pleaser and perfectionist, it took a mental health crisis for me to stop, listen, and begin reconnecting with myself. Through coaching, therapy, mindfulness, and lifestyle medicine, I learned how to find my voice, honour my needs, and create a life aligned with my values rather than other people's expectations.
That experience changed the direction of my life and ultimately led me to found Cultivate You.
Today, I am passionate about empowering women to stop abandoning themselves and start living lives that feel authentic, meaningful, and deeply aligned with who they truly are. My work supports women to build self-trust, set boundaries without guilt, prioritise their wellbeing, and create lasting change through compassionate, sustainable action.
I offer one-to-one coaching, workshops, retreats, workplace wellbeing programmes, and online group coaching experiences including RECLAIM and LIBERATED. These programmes create supportive communities where women can reconnect with themselves, develop practical tools for change, and remember that they do not have to navigate life's challenges alone.
In 2025, I was honoured to receive the PreKure Mental Health Coach of the Year Award, recognition that reflects my commitment to helping women reclaim their health, their voice, and their place at the centre of their own lives.
And if you've spent any time around me, you'll know I have another passion: cacao. In fact, some people jokingly refer to me as their "cacao dealer." I love sharing the ritual and connection that cacao can bring and offer beautiful ceremonial-grade cacao sourced from Peru, Papua New Guinea, and Samoa.
Contact
Phone : 021 848 840
Email : rosenda@cultivateyou.today
Website: www.cultivateyou.today
Gallery
Testimonials
“Rosenda’s warmth and sincerity are my favourite part of our journey. She creates a space where I feel safe, seen and genuinely cared for. She is not only a skilled professional, but also a truly good person who leads with compassion and integrity. Working with Rosenda has been one of the most impactful decisions of my life. I’ve discovered my self-worth, learned what I truly value, and changed the way I live day-to-day. I can’t recommend her highly enough.”
“When you embark on your healing journey with Rosenda, you will find a safe place for your heart, your story and your mind. She is real, and will offer you an authentic experience and connection that is a rarity in today’s world. In my darkest season Rosenda was a key component to my healing process and she truly changed my life.”
“Rosenda has created such a beautiful, safe and supportive space within Liberated. It’s a place where women can show up as they are with no judgement or pressure, and explore things like boundaries, patterns, and what it really means to say yes to ourselves. It’s not always easy asking ourselves the deeper questions but this space makes it feel safe to do so. It’s a group of wāhine toa that I feel really grateful to be part of.”
In The Art and Living Space
Upcoming Events
