The funny thing about motivation is that you never have it when you are about to do the thing you told yourself you wanted to do WHEN you actually had the motivation to do it!  That is the definition of IRONIC, right?

We all believe health and fitness is HARD.  That developing these habits mean we have to spend hours in the gym or attend hour long in person classes.

This is not true!

So instead of setting yourself up to fail, why not actually start with something that is actually doable and just easier and will have you feeling better in just a few days!


Let me introduce you this with my Magic 4 Minutes 

The 4 Minute Workout


The 4 Minute Beginners kettlebell circuit.

Yes, you read that right.
4 Minutes.
Anyone can do a 4 minute workout, right?
And honestly, 4 minutes is all you need when you are starting out.
4 mintues a day beats 1 hour a week.
And kettlebell training is more like a practice (like yoga or martial arts) than exercise so doing something for 4-10 minutes every day is better than killing yourself and hurting for days after an hour long workout.
Never swung a kettlebell before? Then start here:
Swung a kettlebell before? Then grab your kettlebell and give this a go today.
Got more experience with kettlebells?
Then turn this into a 12 minute AMRAP with a 10kg/12kg kettlebell.

Discover the 5 Best Beginner Kettlebell Workouts for Women

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The 4 Minute Breakfast


The Green Goddess Proothie.


You’re probably asking yourself: What is a freaking proothie?!

Well, a proothie is a protein smoothie. See what I did there? ?

This is the fundamental principle that I teach each and every one of my clients who want to start to lose fat and boost your metabolism.

You need to break your fast in the morning with 30g of protein. I learned this simple tip from Tim Ferriss’ 4 Hour Body Book. He scientifically proved that 30g of protein will not only shift and increase your metabolism by 30% when you do this on a regular basis (it’s vital for fat loss to increase your metabolism), but will also keep you satiated so you’re not hungry sooner.

Here are more benefits of consuming 30g of protein: 

  • it will stop the crazy mood swings
  • it will stop you from turning to coffee for energy
  • it balances out sugar cravings and keeps your insulin levels nice and steady
  • it will actually get you to the point where you’re bouncing out of bed in the morning with energy because protein and plants first thing in the morning is all you need to start your day

You need to consume 30g of protein to at least 30 minutes to an hour upon waking up. So 30g of protein with food is five eggs, 4 to 6 rashers of bacon (well-cooked, not burned), it is a turkey and beef patty, or a chicken breast the size of your palm or a block of tofu or tempeh for my vegan friends. So that’s what you need to be sitting down to first thing in the morning. Now, who’s got time for that? Who would eat that amount of protein? So this is why we turn to protein powders and superfood powders.

So the two protein powders I advocate is the Superfood Powder from Juice Plus Complete which has got 19g of protein but it also comes with all your greens and your fruit powders and complex carbohydrates that will help you feel full for longer and it tastes amazing. And then you can add more things to get it more of a proothie. Once you’ve added peanut butter, chia or flax seeds, and  a few other lovely ingredients that I have as part of my green smoothies, you will hit your 30g of protein.

The other way is a full scoop of just protein powder (one that I advocate is a Raw, Vegan Protein from The Protein Works), just mix that up with ice and water and drink that.

“What if I don’t have time? What if I don’t have an appetite in the morning?” I hear you and these are my best recommendations! 


  • If you don’t have an appetite first thing in the morning the way that I recommend you do it is to blend that protein powder with ice and powder and knock it down really quickly.
  • If you’re somebody who doesn’t have a lot of time then proothies are your way forward because it can be consumed on your commute or the school run. You can put it together in 5 minutes or less and it’s setting yourself up for the day.
  • Now if you don’t have time to do that first thing in the morning then don’t have breakfast, wait until you get to the office or until later on in the day then you can break your fast by having the proothie.

I have seen people lose a couple of pound in five days,  I have seen ladies go from being bloated to not so bloated. I have seen them kick their sugar cravings to the curb. I have noticed them feel more motivated and therefore go to the gym and do more workouts. It’s a win-win scenario.


I would like to ask you: are you getting 30g of protein in your meal?

That is the answer to body shape change. This is where people go: “Is 30g of protein not bad for you?” It depends where you get your protein from. In my opinion, plant-based proteins are more easily absorbed most of the time. There are a few caveats there such as legumes with people having some sensitivities. But plant-based proteins are definitely easy to consume. Fish are also good protein sources. Of course, protein powders are a great and easy substitute for your diet, In that way, it’s easy for you to just supplement protein with protein powders.

Protein powders are just the same as baby foods. We’ve been feeding our babies with baby rice and baby oatmeal for decades. Protein powders are just powdered versions of the whole foods themselves to make it convenient for us to consume. Human beings have been consuming powdered foods for years. Think about herbs and spices not to mention things that we carry in containers. Astronauts have been consuming them for 3 or 4 decades, maybe more.

So this is a great way to help busy women get the nutrition they need in an easy to manage way and not add even more to their To Do lists!


Want more recipes to try? Want to try for 5 days? Then access our FREE 5 Day Proothie Challenge here >>

The 4 Minute Movement Flow


We use this body weight mobility flow as a warm up before our kettlebell training but it is perfect done in your PJs as you wait for the kettle to boil, your coffee to brew or after your morning pee.  Just do this on your bedroom or kitchen floor- you don’t even need a yoga mat.

You can start with this head to toe series and then add this yoga inspired flow which you can literally do in minutes.  The perfect thing to start or end your day or your workout.

When you start to move your body- even just for 4 minutes- you will feel better, feel stronger and feel more energy.  Exactly what you need to find more.

Ready for more?

Download the Best 10 Minute Beginner Kettlebell Workouts for Women: Click to download 


Lisa Barwise

Author Lisa Barwise

Hi, I'm Lisa. I consider myself a Wellness Alchemist, the catalyst in the transformation of Strong Women around the world. Strong of mind, body and character.

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