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

Outdoor or Garden Body Weight Workout

Who says you need lots of fancy equipment for an awesome workout in under 30 minutes. Try this simple but intense workout for all levels- beginners to more advanced. Give it a go and then let me know.       ROUND 1: Elevated Front Lunges 10 Reps on each level for each leg (almost like a pulse)   ROUND 2: 10 x Alternating Steps Ups 3 Sets   ROUND 3: 20 X Walking Lunges Every 20 Lunges do a 4 Step Bear Crawl 3 Sets   ROUND 4: Elevated Push Ups Start on highest step 10x Highest Step 5x Middle Step 3x Bottom Step and repeat   ROUND 5: 15X Tricep Dips 3 sets   ROUND 6: Sprints 5 Times up and down flight of steps OR Sprinting in place for 4 minutes OR 10 secs ON, 20 sec OFF Use your Tabata timer. If you complete this workout, you can put this special hashtag in the comments below because you are a true WARRIOR GODDESS SUPERHERO…. #SUPERHERO Want more body weight workouts you can do from the comfort and safety of your own home or garden? Download our FREE 21 Day Body Weight Workout Plan here.

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Lisa Barwise
In Body Shape Change

Is this one excuse holding you back?

Is this one excuse holding you back

This particular excuse that I want to talk about today is kind of like a little snake in the grass. It’s probably not even an excuse that you hear yourself say, it’s probably not even an excuse that you really see is an excuse, and in fact, you probably just think that this is normal. But what I’m here to tell you is that this is not only an excuse that I have fallen prey to but also a lot of my clients would as well and I kind of think that nearly everybody I know in some way falls prey to it and I’m going to give you one strategy today. One way for you to overcome it that might not necessarily be easy but it’s definitely simple. So this one excuse this little snake in the grass has lots of different ways that it manifests or shows itself but in my experience is one of the biggest excuses or biggest barriers that we have to body shape change and into achieving your body goals and your lifestyle goals. The one that I hear all the time is, “I am feeling stuck so, therefore, I’m not going to move…

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Lisa Barwise
In Body Shape Change

12 Science Based Benefits of Meditation

The popularity of meditation is increasing as more people discover its benefits. Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration. People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns and even increased pain tolerance.   This blog post and video reviews just 12 of the main health benefits of meditation. SUBSCRIBE TO MY YOUTUBE CHANNEL FOR WEEKLY VIDEOS LIKE THIS >> 1. Reduces Stress Stress reduction is one of the most common reasons people try meditation. One study including over 3,500 adults showed that it lives up to its reputation for stress reduction (1).   Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines.   These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking.   In an eight-week study, a meditation...
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Lisa Barwise
In 6 Week Transformation

This is the Perfect Time for you to Get in the Best Shape yet

This is a blessing that maybe right now you can’t see.  Let me tell you why this might be the perfect time for you… Honestly, I know that this is an uncertain time and emotions are running high.  We are proving as much support, motivation and even free workouts to help you stay sane during this time. We are really showing up for you and our community. And if you think about it- it’s exactly what you wanted. More time with your family – yup. More time with your loved ones- yup. Time at home and time to look after and care for your home- yup. And more time to focus on you- moving your body and cooking and preparing food. No more school runs or empty time driving to and from the gym. That time you wanted to work on your hobby or read more- yup.   And I honestly think it’s also the perfect time to focus on you and why not use this time to get in your best shape yet!   Really! I got in my best shape ever 7 years ago from home swinging my kettlebell in my living room- FACT! If you want some…

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Lisa Barwise
In Body Shape Change

Lacking motivation? You need to hear this.

I am here to help you regain your inner motivation! We’re talking about motivation on Motivation Monday kind of like the irony but normally I don’t talk about motivation I actually talk more about body shape change tips etc. but today I’m really excited because it’s September. I don’t know about you and where you are but September is historically one of the least attended months in my studio. I had been running classes kettlebell classes specifically now for the last four years and September of all of the months of the year is the least attended. People just don’t show up in September!  I don’t want you to not show up for yourself so I’m going give you some tips today if you are lacking motivation. We’re talking about: What is motivation? How to get motivated if you’re not feeling it? Where I want to start is sometimes the one thing that you need to do is not actually working on the the goal that you’re going for. So yes you want to maybe change your body shape, want to lose some weight, want to feel stronger but in order to even get down that goal path, you need…

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Lisa Barwise
In Body Shape Change

How to Drink More Water (and why it is good for you)

Did you see the size of my jug?? OK crude opening to a blog but hopefully I got your attention!! How much should I drink a day? A healthy adult needs around 35 ml of water each day per kilogram of body weight. At least according to the general guidelines from scientific organisations. A person weighing 50 kilograms requires 1.7 litres, 60 kilograms 2.1 litres, 70 kilograms 2.4 litres and 80 kilograms 2.8 litres. The rule of thumb: the more you weigh, the more water you need. Think there’s no such thing as consuming too much water? Drinking too much water is just a bad as not drinking enough. The recommended daily amount reflects the quantity your kidneys and heart can handle. How much water you should drink a day also depends on age as well as on diet, activity level and the climate. A rambunctious child who romps around outside all afternoon without stopping needs to drink more than a bookworm who passes the time sitting on the bed with his or her head in a magical world. That said, the recommendations for a healthy child are around 1.1 litres per day – no matter how thirsty he or…

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Lisa Barwise
In Body Shape Change

Stop Buffering your Feelings

“Buffering is using eating and drinking to place a big old bandaid over your anxiety and stress.”   Buffering- the act of using a bandaid to not feel your feelings.  Using things like comfort eating, drinking or bingeing on TV to ‘dull our edges‘ is the exact opposite of what to do if you have anxiety or too much stress right now. I learned about the phrase of buffering from from Brooke Castillo the creator of The Life Coach School.  She explains it ‘as one of those things that we do in order to not fully experience our lives. And the reason why we don’t want to face the truth of our lives is because we don’t want to experience any type of negative emotion.’ She goes on to say: “We feel entitled to feel happiness and pleasure all of the time but the problem is that Constantly feeling pleasure and happiness is not natural. Part of the reason for this is because we’re constantly bombarded with ways to feel pleasure: “You should go eat something. You should go buy something. You should go drink something. You should go pay for something that will bring your pleasure.” [listen to her podcast…

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Lisa Barwise
In Supplements

How to Stay Healthy and Prepare for the Corona Virus

First and foremost, take a breath. Yes, the coronavirus will spread, but we CAN take preventive measures that will go a long way in keeping our families healthy! The novel coronavirus, which causes the illness covid-19, is at the forefront of the media and everyone’s minds. Some people aren’t worried at all and some countries have shut down travel, business, and social engagements to try to contain the outbreak. Learn how to prepare for the coronavirus! Lighthearted memes and out-of-stock toilet paper have been prominent topics of conversation concerning the coronavirus in the us. There have been wildly varying opinions about the severity of the illness, but what we know is that it’s spreading all over the world and it’s highly contagious. We’re getting rapid-fire updates from the media about who’s tested positive, how many people have been affected, and where travel is banned. We’re seeing an unprecedented response to a unique situation, so what can we do?     HERE’S WHAT WE KNOW ABOUT THE CORONAVIRUS: The virus originated in Wuhan, China and has since spread globally The World Health Organization has declared a pandemic, meaning worldwide spread of a new disease Symptoms include fever, cough, and shortness of…

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Lisa Barwise
In Body Shape Change

Why no Dairy?

I don’t often go all negative or black and white. I don’t consider myself someone who says things just to shock or be evangelical on my own beliefs. However, when it comes to dairy, I consider it my duty to let you know about some pretty shocking schemes that have led you to believe that milk is not only necessary for good health, but also helps you lose weight.   Before I go all ‘conspiracy theory’, let me first tell you why, despite some suspicious research and misleading ads, cow’s milk really doesn’t do a body good. Dairy is breast milk for calves. It is the perfect food, for baby cows.  Just like human breast milk is perfect for human babies.   If that sounds shocking to you, it’s because very few people are willing to tell the truth about dairy. In fact, criticizing milk in a country with a large and powerful agricultural industry is like taking on talking about aliens, the spherical nature of the world or overcoming Parliament like Guy Fawkes. But that’s just what I’m about to do. Based on the research and my experience working with my clients, I typically advise most of my goddesses...
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Lisa Barwise
In Body Shape Change, Plant Based Nutrition

What is a PROOTHIE? Best weight loss tip ever!

Today we’re talking about a healthy drink that’s not only going to give you a boost in the morning but will also help you lose weight. You’re probably asking yourself: What is a freaking proothie?! Well, a proothie is a protein smoothie. See what I did there? 😉 This is the fundamental principle that I teach each and every one of my clients who want to start to lose fat and boost your metabolism. You need to break your fast in the morning with 30g of protein. I learned this simple tip from Tim Ferriss’ 4 Hour Body Book. He scientifically proved that 30g of protein will not only shift and increase your metabolism by 30% when you do this on a regular basis (it’s vital for fat loss to increase your metabolism), but will also keep you satiated so you’re not hungry sooner. Here are more benefits of consuming 30g of protein:  it will stop the crazy mood swings it will stop you from turning to coffee for energy it balances out sugar cravings and keeps your insulin levels nice and steady it will actually get you to the point where you’re bouncing out of bed in the morning…

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