Body Shape Change
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Lisa Barwise
In Carb Cycling

Why protein is crucial for fatloss

While it seems like all diets come and go—frequently earning them “fad” notoriety—there’s one nutritional strategy that’s highly effective, held strong, and only gained momentum and scientific backing over the last 20-plus years: Higher-protein diets. This is why I advocate a carb cycling programme that focuses on nutrition from smart proteins and healthy fats.   [Related article: What is Carb Cycling and what does it mean for Fatloss in your 40s?]   What are the benefits of higher-protein diets? Why is protein important for weight loss? How do higher-protein diets flex their fat-burning muscle? What exactly qualifies as a higher-protein diet? Let’s dive into these questions and more! What are the benefits of higher-protein diets? Research has shown that consuming diets higher in protein is not only safe for otherwise healthy individuals, these diets may provide a host of health benefits. Higher-protein diets can help: Enhance weight loss Accelerate fat loss Reduce belly fat Protect (and even build) calorie-burning muscle Preserve metabolic rate after weight loss Prevent weight regain Promote long-term weight maintenance Boost metabolic rate Increase satiety and improve appetite control Improve markers of heart health Support glycemic control And more! While there are many benefits associated with higher-protein...
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Lisa Barwise
In Recipes

Vegan Breakfast Burrito

Vegan Breakfast Burrito Tortilla wrap (per serve)1 gluten-free, vegan-friendly wrapFilling400g (14.1 oz.) red kidney beans, cooked2-3 tsp. nutritional yeast1/8 tsp. pink Himalayan salt1/2-1 tsp. waterExtra virgin coconut oil, to cook1 clove garlic, finely chopped1/2 onion, finely choppedTo serveFresh coriander (cilantro), for garnish1/4 avocado, mashedFresh tomatoes, sliced1/8 cup (15g/0.5 oz.) onion, julienned1/8 cup (30g/1.1 oz.) red capsicum (bell pepper), sliced FillingCook the kidney beans according to packet instructions.Rinse and drain the cooked kidney beans. Once drained place it in a food processor. Pulse for a few seconds to break up the beans.Then add the nutritional yeast and salt. Pulse some more. The consistency should be like moist crumbles. Add water if necessary.Heat up a skillet over mediumhigh heat. Add the coconut oil.Once hot, add the garlic and onion and sauté for a few minutes (or until they brown).Add the kidney beans to to the pan and stir frequently for couple of minutes.Set aside and start the assembly of the burrito.AssemblyPlace a wrap on a plate. Add the beans, avocado, tomato, capsicum/pepper, onion and coriander.Enjoy! You may need to soak the kidney beans overnight. If you don’t have time to cook the beans, simply buy tinned organic. Place the other wraps in...
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Lisa Barwise
In Body Shape Change

Why I count macros, not calories, for fatloss

Why We Count Macros, not Calories
When it comes to fitness and fat loss, we all have that moment of realization: that aha-moment where we realize we are ready to strive to be the best version of ourselves.   For me, it started in earnest after Josh was born. I decided I was going to be one of those mummies that got their figure back. I began to look for every diet and detox and after a quick Google search provided with everything I needed to know about revealing my very own set of abs: the age-old art of counting calories. Basically, if you consume X amount of calories depending on your age, weight, height, and activity level, you will see Y results. Great! I felt like I had just found the Holy Grail of post-baby body hotness. Using an online calorie calculator, I found my recommended daily calorie intake was 1,200 to lose 1 lb a week. The encouraging part about counting calories is that it is easy. You just keep track of your daily caloric intake and apps like MyFitnessPal make it easy to do that throughout the day and all exercise gets adding meaning you can eat even more if you want. For...
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Lisa Barwise
In Body Shape Change, Tracking Macros

How to Calculate Macros for Fat loss

What are Macros? One of my favourite questions to answer? Why? Because when I learnt about this way of eating my whole body and energy changed.   So, what are macros and how do you calculate macros for fat loss? If you’re trying to lose weight, then there’s a good chance that you’ve heard the term ‘macros’ being used. ‘How can I calculate my macros for flexible dieting? ’‘What are your macros?’ ‘Does this fit my macros?’   Common questions that we get asked all the time. Learn how to work out your own calorie and macronutrient targets. In this article we’ll cover exactly what are macros and then how to calculate macros for cutting (as they say in the fitness industry). Let’s get to it.   What Are Macros? Macros is simply short for macronutrients. As the name ‘macro’ suggests, we require these food groups in large amounts in the diet. There are four macronutrients: protein, fat and carbohydrates and the fourth is alcohol, but we’re going to focus on the first three. So far, so good? How many calories someone consumes per day depends on their macronutrient intake. Protein and carbohydrates have 4 calories per gram whereas fat,…

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Lisa Barwise

What are your goals for 2020?

What are your goals for 2020?   Hold on, let’s back up a bit. I mean, I’ve asked you for your goals but maybe you don’t have any or maybe you even hate setting them. In fact, maybe your relationship with goals is just plain bad, shaky at best. You’ve bought all the planners and journals which still lay empty and ununsed. You’ve done all the resolution exercises or written down your goals. But you never feel like you get anywhere. And certainly, not past January. Your To do lists are endless and stressful and seriously if you HAVE to do one more thing it might just break you. Burnout is something you are honestly afraid of.   Every December I take time to reflect on the year behind me. ⁣ ⁣ This year was a tough one! ⁣ We celebrated 2 years in our studio and I finally finished putting together my new pivotal online course and in the midst of all that greatness I experienced one of the darkest moments of my life when I  finally faced all the ⁣hard stuff with my finances, business and friendships. ⁣ But here’s the deal… ⁣ ⁣ Sometimes the great stuff…

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Lisa Barwise
In Body Shape Change

Strive for Progress, not Perfection

When you set out to accomplish a new goal, you might start off with gusto and determination. You may be highly motivated, ready to make a change and confident it will go perfectly!   But as time goes by, reality sets in, and your goal starts to feel harder and harder to reach. You struggle as you try to recapture the energy and excitement that started you on this path. When you can't, you resign yourself to the idea that the battle has been lost. The glory you wanted to achieve is but a glimmer — a faint reminder of what could have been. Unfortunately, this scenario is all too common. As a wellness coach, I hear different versions of it again and again. The good news is I know it doesn't have to be this way. I know there is an easier path to take toward achieving your goals.   Stop trying to be Perfect   When attempting to reach goals, many people take on a perfectionist attitude, thinking it will lead to success. "If I could only do this perfectly then everything will work out" However, the opposite is often true. Perfectionism can, in fact, get in the...
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Lisa Barwise
In Body Shape Change

3 Reasons Why Clients Stop Losing Weight

In this video, we outline 3 reasons why I find my clients stop losing weight ....and it is maybe not what you think.   For more LIVE Motivation Monday Video Posts be sure to: # Subscribe Live via Facebook or # Follow and Watch now on Instagram. Learn trusted facts about Body Shape Change at whatever age from the Warrior Goddess Body Wheel of Year programme>>  
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Lisa Barwise
In Recipes

Mushroom & Lentil Salad

Mushroom & Lentil Salad 1/2 can of organic lentils, rinsed and drained1 cup (30g/1.1 oz.) baby kale (or mixed salad)3 medium sized mushrooms, sliced1 roma tomato, diced1/2 zucchini, cut in slices1 tbsp. fresh parsley, choppedDressing1 tbsp. (15ml/0.5 fl. oz.) extra virgin olive oil1/2 tbsp. (7 ml/0.25 fl. oz.) white wine vinegar1 tbsp. (15ml/0.5 fl. oz.) fresh lemon juice1/2 tsp. pink Himalayan salt1 tsp. organic mustard Mix the ingredients for the dressing in a bowl and set aside.Rinse and drain the lentils. Set aside.Meanwhile, place kale, mushroom, tomato, cucumber and parsley on a plate.Add the lentils and season with some of the dressing.Enjoy! If you have time you can cook your own lentils.
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