Heal Wellness with Lisa

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Healwellness with Lisa - is a passionate personal trainer, nutritionist & menopause coach dedicated to supporting & guiding women through the never ending conflicting information around health, training & nutrition.

You don't need to count every calorie to start improving your nutrition.One of the simplest places to begin is with how ...
21/10/2026

You don't need to count every calorie to start improving your nutrition.

One of the simplest places to begin is with how you build your meals.

Try including:

🥩 Protein — eggs, fish, chicken, tofu, legumes or other foods you enjoy.
🥦 Vegetables or fruit — for fibre, vitamins and minerals.
🥔 Carbohydrates — potatoes, rice, oats, wholegrains or other options that suit your needs.
🥑 Healthy fats — olive oil, avocado, nuts or seeds.

The amounts will vary depending on your body, goals and activity level.

But a balanced meal doesn't need to be complicated, expensive or boring.

Start with what you can add to your plate, rather than everything you think you need to cut out.

Save this for your next meal-planning day.
Lisa x 💜

19/10/2026

If you're hungry all day, your willpower might not be the problem.

Sometimes the issue is that your meals simply aren't satisfying enough.

Before cutting more food, consider:

🥚 Are you getting adequate protein?
🥦 Are you eating enough fibre-rich foods?
🥗 Are your meals balanced and substantial enough?
😴 Is poor sleep making hunger harder to manage?

Weight management isn't about being hungry all the time.
It's about finding an approach that supports your health and that you can actually maintain.

💜 Save this for the next time you're tempted to skip a meal to "make up" for something you ate.
Lisa x

𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐥𝐢𝐯𝐢𝐧𝐠 𝐝𝐨𝐞𝐬𝐧'𝐭 𝐡𝐚𝐩𝐩𝐞𝐧 𝐢𝐧 𝐚 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐥𝐢𝐭𝐭𝐥𝐞 𝐛𝐮𝐛𝐛𝐥𝐞.It happens around work, family, responsibilities, stress, busy ...
16/10/2026

𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐥𝐢𝐯𝐢𝐧𝐠 𝐝𝐨𝐞𝐬𝐧'𝐭 𝐡𝐚𝐩𝐩𝐞𝐧 𝐢𝐧 𝐚 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐥𝐢𝐭𝐭𝐥𝐞 𝐛𝐮𝐛𝐛𝐥𝐞.
It happens around work, family, responsibilities, stress, busy weeks and sometimes very little spare time.

And yes, that applies to me too!
I love training, getting outdoors and looking after my health.
But I also have a busy life, and some weeks definitely don't go according to plan.

That's why I don't coach women to follow rigid routines that fall apart the minute life gets messy.
I want to help women build habits that are realistic, flexible and actually sustainable.

Because looking after yourself shouldn't feel like another full-time job.

💜 What's the biggest thing that gets in the way of your healthy habits?
Lisa x

A good strength workout isn't measured by how sore you are the next day. 💪And you don't need to leave the gym completely...
14/10/2026

A good strength workout isn't measured by how sore you are the next day. 💪

And you don't need to leave the gym completely exhausted for it to count.

A good session should have a purpose.
Here's what I look for:

💪 Exercises that work your major muscle groups.
💪 Weights or resistance that challenge you appropriately.
💪 Good technique and controlled movement.
💪 A plan that allows you to gradually progress.
💪 Enough recovery between harder sessions.

Especially in midlife, the aim isn't to punish your body.
It's to build strength, support muscle and keep doing the things you love.

Train with purpose, not just to feel exhausted.

Save this for your next workout.
Lisa x 💜

12/10/2026

One thing I'd stop doing if I wanted to lose weight after 40?
Starting over every Monday.

You don't need a perfect week to make progress.
You need habits that survive busy days, missed workouts, dinners out and everything else life throws at you.

Because one imperfect day doesn't mean you've failed.
Progress comes from consistency, not perfection.

If this sounds familiar, save it for the next time you're tempted to throw in the towel.

💜 Lisa x

I thought my body had failed me when menopause hit.The sudden weight around my middle, the joint pain, and the absolute ...
05/10/2026

I thought my body had failed me when menopause hit.

The sudden weight around my middle, the joint pain, and the absolute exhaustion—nothing I used to do worked anymore.

Eating less and doing hours of cardio only made me feel worse.

It took me a long time to realize that my body hadn't failed; its hormones had just changed.

When I stopped punishing myself and started training for the body I have today, everything shifted. My energy came back, and I finally felt like myself again.

I went through the frustrating trial and error so you don't have to.

I’m have 3 spots available to work closely with women navigating peri- to post-menopause or for woman just wanting to get some firm results in your fitness, nutrition & habits.

• Face-to-face: If you want local, in-person support and accountability, or

• Online: If you need complete flexibility to train, from anywhere but still have that consistent support & accountability.

No starvation diets. No exhausting, joint-destroying workouts. Just a realistic plan individualised to you from a coach who completely gets it.

👇 Want one of the spots?
Reach out and let’s have a chat.

Lisa 💜

29/07/2026

If you’re tired of “starting again” every week ... read this.

What if I told you that **you’re not the problem?**

Every week, I speak to women who tell me the same thing...

*”I know what I need to do, I just can’t seem to stick to it.”*

Sound familiar?

Here’s the truth...

You don’t keep starting over because you lack willpower.

You keep starting over because you’ve been trying to follow plans that were never designed to fit your real life.

❌ Diets that cut out the foods you enjoy.
❌ Workout plans that expect you to train six days a week.
❌ Social media advice that leaves you feeling more confused than motivated.

When life gets busy—and it always does—those plans fall apart.

Then the guilt creeps in.

So you promise yourself you’ll start again next Monday, next week, next month...

And the cycle repeats.

✨ Real transformation doesn’t come from being perfect.

It comes from building simple habits that work with your lifestyle, not against it.

✔️ A realistic workout schedule.
✔️ Nutrition you can actually enjoy.
✔️ Support and accountability when life throws you off track.
✔️ A coach who reminds you that one bad day doesn’t mean you’ve failed.

That’s exactly how I coach my clients.

No extremes.
No fad diets.
No guilt.

Just a personalised plan that helps you become stronger, healthier and more confident—one step at a time.

💬 **Tell me honestly... how many times have you promised yourself you’d “start again”?**

👇 Comment **”THIS IS ME”** if you can relate.

Or if you’re ready to make this the last time you ever have to start over, send me a **DM with the word “START.”** We’ll have a relaxed, no-pressure chat about your goals and see how I can help.

❤️ Remember... you don’t need another restart.

You just need a better plan.

29/07/2026

🚨 You don’t need to change your whole life to get healthier.

**You just need to change your next decision.**

One of the biggest mistakes I see women make is thinking they have to do everything perfectly from day one.

🥗 Eat perfectly.
🏋️ Train every day.
🚫 Give up chocolate.
😴 Never miss a workout.
💧 Drink 3 litres of water.

It sounds exhausting... because it is.

The women who get the best long-term results don’t change everything overnight.

They focus on one habit at a time.

✨ Start by adding protein to breakfast.
✨ Go for a 20-minute walk after dinner.
✨ Strength train 2–3 times a week.
✨ Swap one takeaway meal for a home-cooked meal.
✨ Go to bed 30 minutes earlier.

Small habits don’t seem exciting...

But they’re the ones that actually stick.

And when they stick, they become your lifestyle.

That’s how real transformation happens.

Not through motivation.
Not through restriction.
Not through perfection.

Through consistency.

💬 **What’s one healthy habit you’re going to focus on this week?** Tell me in the comments—I’d love to cheer you on!

❤️ If you’re ready to stop feeling overwhelmed and want someone to guide you with a personalised fitness and nutrition plan, send me a **DM with the word “HABITS.”** Together, we’ll build a routine that fits your life and helps you achieve results that last.

Save this post for the days you feel like you’re not doing enough—because every small step counts.

22/07/2026

Motivation is exciting...

Until it disappears.

The women who achieve lasting results don’t stay motivated every day.

They simply keep showing up.

Some days you’ll feel unstoppable.

Some days you’ll only manage a short walk.

Both count.

Your future self doesn’t need perfection.

She needs consistency.

What habit are you committed to this week?

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West Wodonga, VIC
3690

Telephone

+61404852215

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