All Posts By

Lisa Barwise

Lisa Barwise

7 Kettlebell Exercises for Swingers

Have you been swinging for a while? And want to up your kettlebell game? Below I’ve listed 7 more advanced kettlebell exercises for those at our Level 2 Swinger level and these build on the 7 beginners exercises that you should learn before any others and in this order. Once you have mastered those 7 exercise, then you can build on them with the following movement patterns. There is a step by step training plan that will help you to get stronger and fitter, without injury or feeling overwhelmed. Plus I've included our 10 min swinger workouts you can access to use these exercises in a workout. In fact, I've got a whole bunch of these you can download here. Confused about what size weight to use? View the best kettlebell starting weights   OK, let’s get started… 1. Kettlebell Single Arm Swing The one arm kettlebell swing is often referred to as the single arm kettlebell swing or one handed kettlebell swing. Swinging the kettlebell with one arm is a natural progression on from the two handed kettlebell swing. It is possible to perform a dumbbell one arm swing but it feels a lot more comfortable with a kettlebell due to...
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Lisa Barwise
In Recipes

4 Healthy Hallowe’en Treats

These adorable, easy-to-make kiwis are not only a great way to satiate sugar cravings, but they’re also a super fun Halloween craft project. GET THE RECIPE Per serving: 54 calories, 1 g fat, 20 mg sodium, 12 carbs, 7 g sugar, 2 g fiber, 1 g protein Caramel apples are a wonderful Halloween pastime, and with this dairy-free recipe, you can enjoy them even when the holiday is over (no judgment here). GET THE RECIPE Per serving: 109 calories, 6 g fat (3 g saturated fat), 69 mg sodium, 13 carbs, 13 g sugar, 4 g fiber, 1 g protein These are super fun. Just cut your favorite fall veggies (like carrots, sweet potatoes, beets, and white potatoes) into Halloween-themed shapes like pumpkins, witches’ hats, and mummies. GET THE RECIPE Per serving: 332 caloiries, 7.7 g fat (1.2 g saturated), 63 g carbs, 61 g sugar, 200 mg sodium, 10.8 g fiber, 15 g protein White chocolate turns these banana popsicles into perfect little ghosts. You can always swap for dark or milk chocolate (or ditch the peanut butter drizzle), if you prefer. GET THE RECIPE Per serving (without peanut butter): 53 calories, 0 g fat (0 g saturated), 12…

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Lisa Barwise

Kettlebell Deadlift

The Kettlebell Deadlift The Kettlebell Deadlift offers the perfect introduction into Kettlebell lifting and is the foundational movement that many of the more famous moves like the Swing and the Clean are built upon.   This might just look like you are 'lifting the bell off the ground' but it is HOW you lift it that is so important and the difference between building muscle or overextending and injury.   The deadlift kettlebell activates most of the muscles in the body and relies on the posterior chain consisting of the Glutes, Hamstrings and Back Extensors.   The single handed deadlift is pulled from between the legs which naturally puts the torso into a slight rotation and increases cross body core activation. If you start to snap your hips though at the top of this exercise it is also great preparation for the kettlebell swing. 3 Kettlebell deadlift benefits   1 – Full body muscle activation The deadlift movement pattern uses a lot of muscles. It is the big hitter of movements and fundamentally helps us lift heavy objects from the floor using the power of the legs, buttocks, back, and core muscles. “You should be able to lift more weight naturally...
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Lisa Barwise
In goals

Time Saving Workouts + Habits

Kettlebell training is the most time efficient exercise tool there is. So it is perfect for busy mums, professionals and those working from home who do not have a lot of time. There are a lot of kettlebell exercises to choose from but can easily be put together for a short, effective and intense workout you can be done in just 10 minutes. And we also have a lot of 5 minute nutrition and recovery habits you can get started with too. Below I have compiled a collection of my blog posts &  articles to help get you swinging from 4 minutes to 30 minutes   Time saving habits : 4 Minutes is all you need Why The FOUR Minute Workout Will Change EVERYTHING 5 Minute Habit: The Green Goddess Proothie   Best 10 Minute Kettlebell Workouts for Beginners: Best 10 Minute Workouts for Beginners – Workout 1 Best 10 Minute Workouts for Beginners – Workout 2 Best 10 Minute Workouts for Beginners – Workout 3 Best 10 Minute Workouts for Beginners – Workout 4 Best 10 Minute Workouts for Beginners – Workout 5 Best 10 Minute Workouts for Beginners – Workout 6 Best 10 Minute Workouts for Beginners – Workout…

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Lisa Barwise

10 Minute Kettlebell Workout for Beginners

A 10 minute kettlebell workout is enough time to activate every muscle in your body while at the same time challenging your cardio. For those short on time the following workout is the perfect recipe to maintain and improve your overall strength, mobility, cardio and burn those unwanted calories. All aspects of workout programming have been addressed with this workout including: single leg training, lateral movement, joint mobility, dynamic cardio, stability, core and preventing muscle imbalances.   Want a longer workout?   20 minute kettlebell workout and 30 minute kettlebell workout   How often to perform this workout?   Everyone recovers from workouts at different rates so you will need to use your experience to determine how often to repeat the workout. As a general guide 3 – 5 times per week will work for most people.   What kettlebell weight to use?   Again strength and experience will differ from one person to the next but as a guide: Women starting weight: 8kg, occasionally a 12kg may be possible for more experienced ladies. Discover more: What size kettlebell to use The 10 Minute Kettlebell Workout Below I have listed the 2 exercises included within this kettlebell 10 minute workout...
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Lisa Barwise

7 Kettlebell Exercises for Beginners

If you are new to kettlebell training or only have limited experience with any form of strength training then this is the article to help you. Below I’ve listed 7 simple kettlebell exercises for beginners that you should learn before any others and in this order. Just mastering these 7 exercises will ensure the rest of your kettlebell training slots beautifully into place, without injury or feeling overwhelmed. Below I’ve also included one of my favourite kettlebell workouts for complete beginners that you can use to practice these exercises. In fact, I've got a whole bunch of these you can download here. Confused about what size weight to use? View the best kettlebell starting weights   OK, let’s get started… 1. Kettlebell Single Arm Deadlift Probably the most important kettlebell exercise for beginners is the single arm deadlift. For this kettlebell exercise the weight is picked up off the floor using the hip hinge movement pattern. The back is kept beautifully flat as the legs, and buttocks do all the heavy lifting. The kettlebell single arm deadlift is a full body exercise that uses most muscles in the body but more importantly coaches the hip hinge movement used later for the kettlebell swing....
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Lisa Barwise

Time Saving Kettlebell Workout for Beginners

A 10 minute kettlebell workout is enough time to activate every muscle in your body while at the same time challenging your cardio. For those short on time the following workout is the perfect recipe to maintain and improve your overall strength, mobility, cardio and burn those unwanted calories. All aspects of workout programming have been addressed with this workout including: single leg training, lateral movement, joint mobility, dynamic cardio, stability, core and preventing muscle imbalances.   Want a longer workout?   20 minute kettlebell workout and 30 minute kettlebell workout   How often to perform this workout?   Everyone recovers from workouts at different rates so you will need to use your experience to determine how often to repeat the workout. As a general guide 3 – 5 times per week will work for most people.   What kettlebell weight to use?   Again strength and experience will differ from one person to the next but as a guide: Women starting weight: 8kg, occasionally a 12kg may be possible for more experienced ladies.   Discover more: What size kettlebell to use Time Saving Kettlebell Workout Below I have listed 3 beginner exercises included within this kettlebell 10 minute workout...
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Lisa Barwise

[Video] My Morning Meditation + Journalling Practice

What do you write in that journal?   How do you meditate in the morning and not fall back to sleep?   How do I make time for these practices?   Well as always I am here to answer the most pressing questions I get on a weekly basis from our Sexy Strong Warrior Goddesses or from comment and messages from you readers and followers.   Here is a 10 minute video outlining part of my morning routine that includes how I journal, meditate, and set up my day.   My morning routine starts like this: Wake Up Go to Bathroom High Five myself in the mirror (thank you @melrobbins) I get back into bed to meditate for 10 minutes sitting up (Abundance meditation) I do my 3 journalling practices: 1. Write out my goals - recently I purchased the High 5 Habit Journal- but you can just do this in a notebook.  I personally write mine in the present tense with I AM or I HAVE statements because I can often be too future focused but you need to find your own way for you.  Perhaps I WILL HAVE works or I LOVED or I ENJOYED for the past...
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Lisa Barwise
In Plant Based Nutrition, Recipes

Winter Meal Prep + Easy Winter Warmer Recipes

In addition to the significant changes you witness in energy bills and how you dress during winter, the chilly weather also affects your body. Your food preference, metabolism, and even energy levels change drastically during winter. Winter May Actually Make You Hungrier Many parts of the Northern Hemisphere  are chillier and darker this time of year. Could those factors affect the foods you’re hankering for? Some researchers suspect cool weather may trigger an evolutionary relic inside us to fatten up to survive tough environmental conditions, the way many other animals do. A previous study found that participants consumed an average of 86 more calories per day in autumn/fall compared with spring and ate more fat and saturated fat in the winter months. But the researchers who conducted that study also noted that over the course of a year that magnitude of “extra” calories was fairly small. Another theory is that the change of season may influence the balance of some of the hormones that control hunger and appetite. A prior review that looked at data in people and in animals found that seasonal changes did affect many hormones related to hunger and appetite, including glucocorticoids, ghrelin, and leptin. The feeling of skipping the gym and eating…

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