Body Shape Change
Strength Training
Plant Based Nutrition
Hormone & Life Cycles
Female Empowerment
Lisa Barwise
In Plant Based Nutrition

[VEGANUARY] What are the health benefits of following a plant based diet?

What is a Plant-Based Diet?   The simple answer, of course, is that you eat plants. You start to eliminate animals and (eventually) animal products like dairy and eggs. The less simple answer is there is an abundance of plant foods that most people never eat, and eating a plant-based diet means you might widen the variety of foods you eat. For example, some of my favorite foods include: tempeh, tofu, kale, broccoli, quinoa, ground flaxseeds, ground chia seeds, raw almonds and walnuts, raw almond butter, olive oil, all kinds of berries, figs, avocados, tomatoes, lentils, black beans, spirulina, hemp seeds, nutritional yeast, almond milk, sweet potatoes, carrots, apples, mangoes, pineapple, garlic, chai tea, brown rice, rye bread, brown rice, steel-cut oats. Since I went 100% plant-based (and being a vegetarian for 23 years I have only been truly plant based for the last 10 years and even vegan for a year), I’ve noticed a much higher sense of well-being overall, along with other health benefits. I also haven’t suffered from a protein shortage or calcium deficiency either, in case you’re one of the many who worry about this issue.  In fact, I've built strength and muscle during this time.  ...
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Lisa Barwise
In Beginner-Kettlebell-Training

The Queen of all Kettlebell Exercises: The Snatch

Kettlebell Snatch Overview   The QUEEN to the Kettlebell Swing KING or why not, the holy grail of full body exercises is the Kettlebell Snatch. You need to ensure you have an excellent Swing and have also mastered the Turkish Get Up before even contemplating this exercise.   Many people struggle to master kettlebell snatches. It’s daunting having a heavy weight above the head and the speed at which it gets there can be off putting too. There are also timing issues necessary for the Snatch to avoid banging the wrists and jerking the arm.   The KB Snatch works the entire body from head to toe and is considered a pulling movement. Taking the kettlebell from the top position, absorbing the weight and then changing momentum at the bottom takes a lot of energy. KB snatches are certainly a cardiovascular exercise although not as much as the High Pull because you can grab periods of rest at the top of the movement.   Watch a full demonstration and progressions of the Snatch: 5 Kettlebell Snatch Benefits 1 – Huge Fat Loss Exercise The snatch uses hundreds of muscles in just one movement. The more muscles you use the more energy required and subsequently...
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Lisa Barwise
In Weight loss

Teaching Points for the Kettlebell Overhead Press

The kettlebell press, overhead press or military press can transform your upper body making it look, feel and perform like a total superhero. However, the kettlebell shoulder press is not as simple as just pressing a kettlebell over your head a few times. You can choose between the single arm kettlebell press or the double arm press. You can use various pressing stances and also use momentum for a kb push press or jerk press. Let’s delve deeper into this important kettlebell overhead press exercise and understand why and how it should be used for maximum results. Benefits of the Kettlebell Press   The KB overhead press takes the kettlebell from the racked position at the chest to overhead and into a straight arm position. When performed correctly the kettlebell press lights up almost all the muscles in your body. Creating overhead strength is important not only to strengthen the upper body but also so that daily overhead tasks become a lot easier like lifting a cabin bag into the overhead locker on a plane. Your heart and lungs will also have to work hard when overhead pressing correctly because the heart has to push blood all the way up to...
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Lisa Barwise
In goals

Harness your Hormones

Below I’ve put together a collection of useful articles to help in your quest to balance your hormones whilst losing fat and build muscle over 40 with kettlebell training and our unique approach to eating we call – Eat like a Woman. Helping to provide education and support during each of the stages of life for a woman including perimenopause and menopause as well as your usual menstrual cycle and how best to train and eat to harness your hormones and turn them into your superpower. It is important to realise that fat loss requires both good nutrition and also sensible and consistent workouts.   My most popular Hormone related articles in relation to Eating & Training as a Warrior Goddess:   Hormones: Superpower or Kryptonite The Worst Exercise For Over 35s Women And What You Should Be Doing Instead Is your body aging too fast? Why women’s Weight loss is not a Man’s Game Why You Want To Focus On Building Lean Muscle In Your 40s, 50s And 60s Lean after menopause, is it possible? Why Women Over 35 Get Better Results From Home Workouts What Is Carb Cycling And What Does It Mean For Fatloss In Your 40s?…

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Lisa Barwise
In goals

Build Motivation & Confidence

Learn how to be consistent with your training and eating plan is tough and requires some other skills you need to learn and build- motivation, persistence, consistency, belief and confidence. Kettlebell Training is an excellent tool for improving your overall performance and help to better yourself and your life. It helps you to be the best version of you. Take a look at these articles for more: Strive For Progress, Not Perfection What Does It Mean To Be A Warrior Goddess? Do you believe you can do it? What to do if you are just not motivated 3 Ways to Boost Body Confidence How to Build your Inner Promise You are in Control of your Schedule and How you Feel Is this one excuse holding you back? Lacking motivation you need to hear this. Stop Buffering your Feelings   And our pinnacle flagship programme for Developing the Strength, Belief and Body of a Kettlebell Superhero: Sexy Strong 12 Month Program    

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Lisa Barwise
In goals

Eat More Plants

  So you want to go more plant based or you are someone who is already vegetarian or vegan looking to become a plant based Warrior Kettlebell Goddess and learn how to eat plants and Train like a Warrior.   Here are some articles to help learn more: FREE 7 Day Guide to Becoming More Plant Based (with 60+ recipes) [VEGANUARY] What are the health benefits of the plant based diet Transitioning to a Plant Based Lifestyle [INTERVIEW] Butcher’s Daughter goes Plant Based with Nicole The Complete Guide to Vegan Protein Shakes Why do I need supplements Spirulina: the most amazing superfood you have never heard of What the heck is a Proothie? FREE 5 Day Proothie Challenge Our recommended Vegan Protein & Vegan Supplements And here are some of our favourite Plant Based Recipes (not vegan but also vegetarian and plant based meat eater recipes t00)  with videos + free recipe book: Slow Cooked Dahl Avocado Cocoa Bites Superfood Quinoa Salad Vegan Burrito Chickpea & Butternut Squash Curry   And of course our 28 Day Meal Plans for Plant Based Vegans, Vegetarians & Meat Eaters: 28 Day Meal Plans  

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Lisa Barwise
In goals

Master the Kettlebell

Kettlebell training is a highly rewarding and fun form of exercise. First you need to understand the concepts behind kettlebell training and then you need to learn the exercises. Finally, you can put them all together into a highly effective workout. These articles are about mastering the foundations of kettlebell exercises: Ultimate Guide to the Kettlebell Swing Ultimate Guide to Squatting The Clean Turkish Get Up Step by Step Overhead Pressing The Snatch The Jerk These are about more advanced kettlebell and body weight movements in our 8 Week Strong Camp program: The Pistol Squat Press Ups Pull Ups Arm Balances & Head Stands For muscle and strength: Complete guide to kettlebell strength workouts 5 secrets to building muscle with kettlebells And these are some more general articles: Ultimate guide to functional training Are short workouts enough? Kettlebell vs dumbbell, which is best? What to look for in a good kettlebell program 11 garage gym essentials And our pinnacle flagship programme for Developing the Strength, Belief and Body of a Kettlebell Superhero: Sexy Strong 12 Month Program  

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Lisa Barwise
In goals

Lose the Fat

Below I’ve put together a collection of useful articles to help in your quest to lose fat and build muscle (which is called Body Shape Change) with kettlebell training and our unique approach to eating we call – Eat like a Woman. It is important to realise that fat loss requires both good nutrition and also sensible and consistent workouts. My most popular Kettlebell Training fat loss articles: The Worst Exercise For Over 35s Women And What You Should Be Doing Instead How to Torch Fat in less time with Kettlebells Why women’s Weight loss is not a Man’s Game How fast can I lose weight with kettlebells Why You Want To Focus On Building Lean Muscle In Your 40s, 50s And 60s 3 steps to burning more fat with kettlebells   My most popular Eating & Nutrition for fat loss articles: What Is Carb Cycling And What Does It Mean For Fatloss In Your 40s? Why Protein Is Crucial For Fatloss Why I Count Macros, Not Calories, For Fatloss Are you a serial dieter? How To Boost Your Metabolism To Overcome Hormonal, Thyroid And Adrenal Fatigue Issues To Become A Fat Burning Machine Drink More Water (and why it’s…

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Lisa Barwise
In goals

Basics for Beginners

  Kettlebell training can seem complicated. There are a lot of kettlebell exercises to choose from and 100s of ways of combining the exercises together into a flow, workout or training plan (which is why they are awesome AF). Below I have compiled a collection of my blog posts &  articles to help get you started and to make sure you don’t make any fundamental errors and reassure you to avoid injury. Exercises, workouts and info to begin your journey: What is Exercise, do you know? How to Set Goals you will achieve Beginners guide to kettlebell training Guide to Buying your First Kettlebell Ultimate Guide to the Kettlebell Swing The most frequently asked questions about kettlebell training The most common mistakes to avoid Kettlebell holding positions 4 Minutes is all you need How to warm up before a workout How to deal with post workout soreness Understanding Rest & Recovery All the kettlebell terms   Some frequently asked questions: What size weights to use? Which kettlebell to start with? Whether to use 1 kettlebell or 2 kettlebells? Why The FOUR Minute Workout Will Change EVERYTHING Why Kettlebells Are The Perfect At Home Workout Why women need to do kettlebell…

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Lisa Barwise
In Weight loss

The Turkish Get Up Step by Step

Along with the Kettlebell Swing the Kettlebell Turkish Get Up delivers huge results. The Turkish Get Up, Turkish Stand Up or Kettlebell Stand Up is very different from the Swing in that it focuses on your small stabilising muscles and develops a solid movement foundation.   During human development we earn our right to progress onto more demanding movements. Babies learn to roll before they can crawl, and crawl before they can walk.   In today’s society of quick fixes we are all too impatient and don’t want to earn our movement skills anymore. Beginners often advance too quickly and end up injuring themselves. The Kettlebell Turkish Getup will not let you progress too quickly. It will stop you in your tracks. If you have a weak core, poor mobility or weak stabilising muscles then you won’t be able to complete the movement. OK, it’s time to see what you are made of and to earn your right to move like a warrior.   Quick video of the Kettlebell Turkish Get Up: Why would you want to do a Turkish Get Up?   1- Shoulder protection & rehabilitation The shoulder joint is a very vulnerable area of the body, it has to...
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