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

Why am I so tired/sore after working out?

I'm not a subscriber to the No Pain No Gain philosophy. I do not believe you need to wreck yourself in the gym, nor starve yourself.  Neither is actually going to get you the body you desire and actually do you more harm than good. You need to find a balance. And balance doesn't mean doing less or not putting  in the effort. It all comes down to being your own 'Metabolism Detective' and what I like to call the 'Goldilocks Solution'. You need to find your own 'sweet spot' This starts with knowing your Total Daily Energy Expenditure (yes you can actually calculate this) and using this scientific tool to look after your metabolism. Despite there being more information on health and fitness today than ever before, I’ve found myself getting confused and frustrated by all the mixed messages so I wanted to clarify and pour in my own wisdom from 15 years in nutrition and women’s health.   After what feels like 100’s of hours of research (I’m a such a health and nutrition geek), I’ve found a few principles that seem to be the “keys” to effective and sustainable weight loss. One of them is the importance...
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Lisa Barwise
In Beginner-Kettlebell-Training

Ultimate Guide to the Kettlebell Swing

The Kettlebell Swing is the most important of all the kettlebell exercise but also the one that most of my goddesses struggle to master. And this is why I spend so much time on it with my beginner ladies. The kettlebell swing is based on the deadlift movement pattern and hits almost every muscle in the body.   “If you only had time to do one kettlebell exercise then the kettlebell swing would be my choice.”   Kettlebell Swing Overview The Kettlebell Swing should be thought of as a pulling movement. It targets the posterior chain and essentially you are loading and de-loading the back of the body as you accelerate and decelerate the kettlebell. Be warned the eccentric or deceleration part of the kettlebell swing is what causes muscle soreness so you could be walking like John Wayne for a few days following a good set of kettlebell swings!!     The kettlebell swing is a dynamic – explosive- movement. As the kettlebell descends from the top part of the movement gravity takes its toll and the overall weight of the bell increases, so a 8kg kettlebell will feel much heavier at the bottom of the kettlebell swing.   Also at the bottom of…

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Lisa Barwise
In Beginner-Kettlebell-Training

Why Women need to do Kettlebell Training

6 Benefits of kettlebell workouts for women   #1 Conditions muscle but won’t beef you up   One of the first questions I get asked is “Are kettlebells going to make me bulky?” and my answer is that I’ve been trying to get bulky for years! No honestly, you will enjoy being lean, toned whilst still keeping those curves. Effective kettlebell workouts for women are very dynamic and cardiovascular in nature. Although the resistance element of kettlebell training will condition existing muscles it will not cause a huge amount of muscle hypertrophy or muscle growth. Great news for women who wish to add muscle tone without the bulk Plus ladies, you don’t have to worry about looking like a bodybuilder, women have 100 times less Testosterone, the male growth hormone, so it is very difficult for women to put on too much muscle.   #2 Sculpts a Glorious Goddess body   Kettlebell training burns fat and increases muscle tone fast. Most of the exercises are multijoint (compound) movements that link the bottom half of the body with the top half via the core muscles. Great for your abs! The body recruits 100’s of muscles in order to control and maintain balance of…

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Lisa Barwise
In Carb Cycling

Why intermittent fasting is not only safe for women, but the solution to stubborn fat and lack of energy

What is Intermittent Fasting?   Intermittent fasting is an eating pattern where you cycle between periods of eating and not eating. It’s not a diet that says “eat this, not that”, but rather you don’t eat any food for a certain length of time – usually 16-24 hours. There are a number of different types of intermittent fasting (highlighted below), but they all serve the same purpose—to allow your body time without food to spend more of its energy on internal healing and repair—something that cannot happen when you’re constantly in a fed state.       Who is Intermittent Fasting For?   Based on the numerous benefits you’re about to discover, intermittent fasting is really meant for anyone who is serious about improving their health and perhaps losing weight without overhauling their diet. Technically, you don’t need to change anything about your diet to benefit from intermittent fasting, which makes it very appealing to many people. Intermittent fasting is also for those who want that extra edge to burning fat while maintaining their muscle (shouldn’t we all?). It’s completely safe to do and provides enormous benefits so it’s really just a matter of committing to it, trying it out, and seeing if it’s...
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Lisa Barwise
In Plant Based Nutrition

Why it is the worst time of year to diet and what to do instead

This time of year is not always the best time to diet.   And honestly, I HATE the word diet. Not a fan of the word DETOX and don't get me started on the word TONE.   But what is the most important thing you need to do is take back control. It's a slippery slope. One glass leads to many. Sugary treats become a daily thing. And then there is dessert and double dessert and cream, lots of cream. And lying around on the sofa, barely moving unless it's to the fridge. Sound familiar?   So what I want you to focus on is not WEIGHT LOSS but on CONTROL.   Save By having a clear plan of action to eat more healthy food and move your body to build muscle.   When you focus on nourishing your body with good food and moving your body to build lean muscle, you are going to have a leaner, stronger and curvier body and you are going to feel amazing with a strong mindset. Focusing on wanting to lose weight will ultimately result in lack of motivation and well, just frustration and even putting on everything you lose. Diets alone are...
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Lisa Barwise
In Body Shape Change

Why you want to focus on building lean muscle in your 40s, 50s and 60s

If you're like many women over 40, you've probably noticed that it's become a lot easier to gain a few pounds than to lose them. The foods that you ate without care in your 20s and 30s now stick to your body like glue, adding bulk to your midsection. Exercise that you did to lose it in your 20s just doesn't work in your 40s and well, it is just plain frustrating.   [Related article: Worst exercise for the over 35s and what to do instead]   And whether we like it or not (or want to truly accept it), we are conscious of aging and not just solely for aesthetics but for our joints, immune system, energy levels. We are just more conscious of wanting to be our best selves and live full and long lives, right. Though we talk about wanting to "age gracefully," the truth is that when it comes to getting older, we're programmed to dread an inevitable decline: in our health, our looks, our sexual relationships, even the pleasure we take in living life. And this is why I bang on all the time to my Warrior Kettlebell Goddesses about building lean muscle.   The...
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Lisa Barwise
In Carb Cycling

What is carb cycling and what does it mean for fatloss in your 40s?

You know, I am 40 years old and in my best shape yet.  But it hasn't been easy.  I am not blessed with good genes or an easy to manage body shape.  I've had a baby (who is now 10) and well I like sugary treats and used to live off carbs! But carbs are not the enemy and when I began to follow this easy to follow cycle in relation to what training I was doing and began working out with kettlebells my whole body shape changed. And so can yours. Whatever age you are.   How? You just need to eat the right things, at the right time for the right purpose and in relation to your exercise.   Let me tell you about carb cycling and why carbs are not the enemy. Carbohydrates are simply one of the macronutrients you need to fuel your body. Along with proteins, fats and fiber. The concept of cycling your carbohydrates is simply about eating more of less carbs on given days based on your level of activity and needs of your body for fuel and for building lean muscle. Macros, short for macronutrients (proteins, fats, and carbohydrates), form the basis of...
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Lisa Barwise

What does it mean to be a Warrior Goddess?

We are living in unprecedented times of stress, we have an excess of information and expectations, demands, responsibilities, multiple jobs, family demands, you name it. And more often than not, to shelter ourselves away from the monotony we turn to unhealthy habits — (name your vice!) But it should be the other way around: the more cornered we get by elements that can throw us off balance, the more committed to our health and wellbeing we must be. Health is synonymous with success, in any shape or form or version. Healthy people thrive in every aspect of their lives — it is the foundation of our greatest achievements, of confidence, of limitless creativity and of longstanding relationships. When you feel good, you not only create a force field of positivity but you become a magnet for the things you wish to manifest in your life. Making healthy choices and caring for yourself de-clutters your mind and makes space for the projects, people and places you’ve always wished you’d have time for and makes you a happy, healthy woman with a happy and healthy family and life. Save Save Save Save Save A WOMAN’S BODY AS BOTH WARRIOR & GODDESS  ...
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Lisa Barwise
In Beginner-Kettlebell-Training

Say goodbye to bingo wings and hello to sexy arms!

Do this easy, no gym, beginners workout in the comfort of your own home with only two pieces of kit.   These are my client's favourite arm moves that in a matter of weeks will have your own looking slimmer, leaner and more toned than ever before.   Whether you’re rockin' a swimsuit, a little black dress or a tank top, you want to show off strong, lean arms. But toning your arms is more…   Research indicates arm exercises can actually help reduce muscle pain in your neck and traps. With these moves, you’ll sculpt and define your arms, reduce excess fat, and get stronger and healthier. For beginners, you’ll need a set of kettlebells- 2x 4kg or for those with a bit more experience you can go heavier with 2x6kg. Do the exercises as presented in order here to prep your arms for each upcoming move, and be sure to rest your arms on alternate days. Save Save The 10 Minute Sexy Arms Workout Plan Kettlebells Needed: 1x 6kg for Beginners 1x 8kg for more Advanced   Warm Up:    Circuit:    Clean Push Press Left x 15 reps Clean Push Press Right x 15 reps Halo Clockwise x...
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Lisa Barwise

Eat More, Lift More, Rest More to Lose More.

What is it about this time of year for reflection, frustration and exhaustion… it really is a stressful time and we haven’t even begun the festival ‘silly’ season yet! I have seen it time and again with my clients this month. More injuries, colds, flu, tiredness and just plain ole lack of energy. The irony is that so many of my clients are insanely motivated to keep going and to reach their goals and yet their bodies and spirits are just not getting the memo! It’s like they have lost their mojo… What this is telling me is that we are not taking care of our life’s vehicle very well.  We’ve maybe asked too much of it and given too little in return. And this needs to change.  But what is the correct way- the best way-  to do just that. Firstly let me tell you, gone are the days of restrictive calorie dieting, skipping meals or avoiding carbs and there is no benefit to killing yourself in the gym. What used to work for you in 20s ain’t gonna cut it in your 40s (sorry but it’s true!!) You’ve got to find the right balance of eating to fuel…

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