Category

Body Shape Change

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 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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Lisa Barwise
In Body Shape Change

Why women’s weight loss is not a man’s game.

Apple to Oranges. Women are different to men. We think differently. Our bodies are different.     So why wouldn't our journey to health, fitness and weightloss be different to? Now, I want to first point out that I like men, I live with a small one who one day will be a big one and I am doing my best to make sure he is a good one.  I have worked with many male personal trainers and I am not undermining the knowledge, experience and motivations of male personal trainers and weightloss specialists but I honestly believe that women's weightloss is not a man's game,  even for part of their journey, for additional support when working with male fitness and health professionals and in that weight loss is not just a direct correlation of one thing or one person's influence over another. And here is my case: The Female Mind   We worry, we overthink and we worry some more. One of our biggest worries is injury and the pain/gain ratio.  The 'is this really worth it' question. Am I going to be able to function in my every day life? Can I get through the day? Will I...
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Lisa Barwise
In Body Shape Change

The number 1 thing women get wrong with weight loss…and it is not what you think it is

The number 1 thing women get wrong with weight loss...and it is not what you think it is

Here’s the number one thing that women get wrong about weight loss…and it is not what you think it is! It is the promise that they make to themselves and breaking those promises. Have you told yourself every beginning of the week that you’re gonna start the diet on Monday, that you’re gonna start training and exercising, that you’re gonna drink more water, that you’re gonna go to bed early…that you’re just gonna gonna gonna. I can give you all the exercises and training and other advice I could give but it all boils down to the crook of the problem. The promise to yourself is the biggest barrier to your weight loss. Could you imagine that how you talk to yourself is how you would talk to your best friend? So if you said to your best friend, “Hey, let’s meet up and do a workout together.” But then you changed your mind and you tell her,” Actually let’s not do that, I wanna watch TV and binge-watch Game of Thrones.” What do you think of that person if they said that to you? Maybe they say it once. Maybe five times. It’s not that they’re choosing self-care over…

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Lisa Barwise
In Body Shape Change, Tracking Macros

Say F You to Food Guilt

Women in the UK can spend up to three HOURS feeling guilty about the food they’ve eaten. The study showed 87 percent of British women are consumed with calorie guilt on a daily basis! What??!! I mean 3 hours in their day constantly questioning their choice of what to eat or not eat. Guilt is one of the biggest barriers to women in achieving anything more for their lives- to work on goals, body goals, lifestyle goals, business or career goals.  Constantly feeling bad or bar-rating themselves for their choices to do or NOT do something. BRITISH women will experience 45,990 pangs of “calorie guilt” in their lifetime, according to new research.A new study has revealed a staggering 87 percent of British women are consumed with guilt on a daily basis – about things they have eaten or drunk. The survey of British females of all ages revealed that, despite 66 percent saying food and drink brings them the most pleasure in life, it also brings the most pain – with the average female feeling wracked with guilt twice a day about something they have consumed. We shame ourselves for not working out enough, not putting the “right” food in our bodies, wearing too much makeup, wearing no makeup and a barrage of other negative thoughts. As a part of the “Guilty All The Time” generation, we’re…

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Lisa Barwise
In Body Shape Change

Live Workout Yoga HIIT

Time to grab your yoga mat and join us for a follow along workout What the heck is Yoga HIIT? Well, you see Yoga is done more slowly. It activates slow-twitch muscle fibers, which give us longer holding power and  endurance-based strength. It helps practitioners gain balance, and holistic flexibility in muscles and joints. HIIT, or High Intensity Interval Training, is done at a more fierce pace. It activates fast-twitch muscle fiber activation, which yoga alone doesn’t do. HIIT is what defines, tightens, lifts and sculpts your muscles. HIIT gets the heart rate up higher than yoga can, in specific ways to optimize cardio, or how you intake and process oxygen. HIIT also can raise your metabolism up to 15% and burn calories and fat for 48 straight hours! YOGA HIIT is the way that Tabata Training was meant to be done for Beginners – without weights – using fast and fierce body weight movements focusing on shoulder, core and leg strength and muscle toning to whittle that middle! Join us for our FREE Follow Along LIVE Workout below. It’s perfect for beginners, only 30 minutes and all you need is a Yoga mat. Join myself and Bronagh Taylor for…

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Lisa Barwise
In Body Shape Change

Is your body aging too fast?

Is your body aging too fast?

Is your body aging too fast? What does that even mean? And THREE tips to boost your metabolism to that of a 20-year-old! So what I want to talk about in reference to aging is your metabolism because that’s really what we’re talking about here. There’s quite a misunderstanding on what metabolism is and what it does. In fact, I hear all the time that people blame their metabolism. “It’s not fair, she has a good metabolism, she can eat as much as she likes and never puts on weight” or that it’s their metabolism to blame when they put on weight.  Or the best one I hear is that your metabolism is genetic. I’m here to tell you that it’s not true but it’s also kinda true at the same time! Your metabolism is in essence the burning of calories to turn it into energy to allow your body, it’s organs, muscle etc to work efficiently.  It’s the efficacy of your body system to be able to use all of its organs and systems successfully.  Your metabolism is a sign that your body is working well and it’s the sign that your body is able to burn fat. A…

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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
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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