All Posts By

Lisa Barwise

Lisa Barwise
In Body Shape Change

You don’t have time for a nutrition or fitness programme huh?

You don't have time for a nutrition or fitness programme huh cover

I hear these things all the time: “I don’t have time”, “I’ve got four kids”, “I’ve got a full-time job”, or “How am I gonna make time?” “I work shifts.” So what I’m going to talk about today specifically is not really so much about the time but about the motivation. What I found time and again with regards to women is that we’re just the busiest people on the planet. We’ve got so many plates in the air, so many different things that we have going on, so many things that we have to look after. We’re responsible for kids and maybe we’re working 9:00 to 5:00 or whatever, we’re just the busiest people. In fact, I don’t think there’s anybody as busy as women. If you don’t make time to look after your body now, you’re going to have to spend more time later looking after being sick. There is something that happens when women focus on their health and their nutrition in terms of having an impact on all aspects of their life. But more importantly, looking at your nutrition now, looking at your body shape change, looking at losing that excess weight that you know it’s…

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Lisa Barwise
In Body Shape Change

When to PUSH and When to REST

Is there a battle inside your mind of when to PUSH and when to REST?   This Monday Motivation's Facebook Live is inspired by my own experience of choosing between resting or pushing. I'm a napper and so one afternoon I closed my eyes and was asleep for 2 full hours. I guess my body must have needed the rest because  I have also been doing extra strength training lately. So I’m at the part of the cycle where my body feels sluggish, tired and it's hard to do everything. I listened to my body and just rested. I even had a meditation session booked in but I just chose sleep over meditation. In this Motivation Monday video I discussed: Why rest is more important than exercise to body shape change (yup, you read that right) How stress can burn out your body and lead to more fat When to pull your big girl pants and workout and when to take a sit back and rest Three health care specialists to go to when your body is in need of rest Remind yourself that the whole point of exercise to be fun fast and effective. You don't want to push...
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Lisa Barwise
In Recipes

Kale, sweet potato and avocado salad

Kale, sweet potato and avocado salad 1 1/2 cup of baby kale leaves200g (7.1 oz.) of sweet potato, oven roasted1/2 avocadoSmall handful of dried craisins2 tsp toasted pine nutsBlack pepper, to tastePink Himalayan salt, to tasteBalsamic vinegar Preheat oven to 180°C (350°F).Meanwhile, cut the sweet potato into smaller cubes.Place the sweet potato on an oven tray lined with baking paper. Season with black pepper and salt.Place in the oven and bake until tender and slightly browned.Set aside and let cool completely.Meanwhile, place the baby kale leafs in a bowl.Add the avocado and sweet potato.Drizzle with some balsamic vinegar.Enjoy!
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Lisa Barwise
In Body Shape Change

Why women over 35 get better results from home workouts

Why women over 35 get better results from home workouts

A busy mum or a busy professional (or both)? Here’s how you will benefit from a home workout!   I see one big limitation that stops women from being consistent in their workouts.   It is guilt. Home workouts and online programs can cut through that one big limitation. First one is the guilt of “I should be doing something else”. I get it, you’re a busy mum or a professional (or even both!) who prioritizes her kids and career first. So kettlebell training is perfect for you because it can be fitted into the little crooks and crannies of your day. All it takes is just four to ten minutes  (and the longest one you can do is probably around 20 minutes) and you are done! It’s actually better to do shorter but high-intensity workouts with bigger breaks than one blasting of one-hour workout per week. If you’re putting all your “exercises eggs” in one basket of an hour per week, you will not get anywhere near the results you’re looking for and you’re gonna do yourself more harm than good in the long run because for women post 35 you’re gonna put your body under more stress. I…

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Lisa Barwise
In Weight loss

3 Ways Building Muscle Promotes Weight Loss

Many people, especially those on diets, are always searching for ways to burn more calories throughout the day. Whether it’s through exercise, or restricting amount of calories consumed. One way many women don’t consider is by building and maintaining muscle growth in the body. However, there are 3 distinct ways doing so will help you burn calories, shed fat, and achieve your body goals resulting in a lean, toned and curvy womanly shape.   #1 Muscle burns more calories at rest than fat  Any type of exercise, but particularly strength training, uses muscle. This helps you build muscle mass which, in turn, burns more calories both during and after your workout is complete. In fact, 10 pounds of muscle on the body burns 50 calories per day whereas 10 pounds of fat only burns 20 calories, and this is at rest! This means by consistently working out  to build muscle, your body will naturally burn 2.5 times the amount of calories it otherwise would. This is one of the most straightforward ways muscle helps you lose weight no matter what you do for the day.   #2 Strength training boost muscle growth and calorie burn  When you want to increase...
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Lisa Barwise

What is Exercise… do you know?

What is exercise... a strange but important question to address for you to truly understand how you are going to reach your health, fitness and body goals.   No what matter your reason, in the end we all want the same thing: a training routine that will enable us to find the very best of our bodies and ourselves. We want to train smart and have fun while training. We want to leave the training floor feeling more energized, clear headed, and happy then when we got on it.   But we also want to leave the dinner table happy and satisfied, not starving and feeling deprived. Although you might be working towards a specific health or weight goal, I hope this journey far surpasses those first few goals and becomes an integral part of your life pursuit for health and wellness. You may find some of the concepts, facts, and programs here simple, while others may seem challenging. I ask that you rid yourself of any doubt here and now and keep an open mind. You have already taken the most difficult step: picking up a program or finding that class—that step is far more valuable then any single...
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Lisa Barwise
In Plant Based Nutrition, Recipes

Lentil & Chickpea Stew

Lentil & Chickpea Stew 400g (14.1 oz.) of tinned organic chickpeas (garbanzo beans), drained and rinsed400g (14.1 oz.) of tinned organic brown lentils, drained and rinsed1 large zucchini, chopped1 onion, diced3 cloves of garlic1 small sweet potato, diced2 cup of baby spinach2 tbsp. of tomato paste2 tbsp. of extra virgin olive oil3-4 cups of water1 tbsp. of chopped fresh flat-leaf parsley or driedPink Himalayan saltBlack pepper, to taste In a large saucepan over medium heat, heat the oil and fry the garlic and onion for 1 minute.Add the tomato paste and water and bring to the boil.Add the sweet potato and let simmer for about 5-10 minutes.Add the other vegetables and let simmer for additional 15 minutes, then add the beans and lentils.Once vegetables are tender, remove from the heat and stir through the spinach.Serve with fresh parsley, and season with salt and pepper. Any legume such as split peas or lentils can be used as a substitute. Place the second serve in the fridge and use at a later date. Place the last serve in the freezer.
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Lisa Barwise
In Plant Based Nutrition, Recipes

Smoky Quinoa and Black Bean Chilli

Smoky Quinoa and Black Bean Chilli 2 tbsp coconut oil2 onions, chopped3 garlic cloves, cruched350g tomatoes, chopped (tin or fresh)500ml vegetable stock400g tinned and rinsed red kidney beans200g quinoa1 tsp smoked paprika1 tsp sea salt1 tsp ground cumin1 tsp dried chillies1tbsp of Nutritional Yeast200g tinned and rinsed black beansTo serve:Diced avocadoLime wedgesCoriander leavesChoice of cottage cheese, soy yoghurt Heat the oil in a large, heavy-based saucepan over a medium heat. Add the onions and garlic and cook for 10 minutes, or until translucent. Add the tomatoes, stock, kidney beans, black beans, spices, herbs and add the quinoa. Simmer for 30 minutes and add more liquid stock to achieve the right consistency.Serve with Cottage Cheese or Soy Yoghurt.
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