Lifestyle Coaching By Lisa

04/11/2026

Stop making excuses for yourself

&

STOP NEGOTIATING when it gets hard!

How often do you make a plan, set a goal and then find reasons not to stick to it?

“I’m too tired to train.”
“I’ll start again Monday.”
“I deserve a treat.”
“I’ll make up for it tomorrow.”

Sound familiar?

Every time you negotiate your way out of something you’ve committed to, you’re making it easier to break promises to yourself and this can easily become a habit.

Then once again your back to square one!

Remember:

* Stop looking for excuses.
* Stop letting temporary feelings dictate your goals.
* Stop making everything harder by constantly changing the plan.

You don’t need to be perfect. You just need to be consistent when you can. Even on bad days, things like staying hydrated and having an early night all adds up!

And accountability doesn’t mean never having a treat, missing a workout or enjoying life.

It means making conscious choices instead of constantly making compromises.

You asked for help and support for a reason. We made a plan, Trust it. Stick to it. Show up for yourself.

Your results start with the promises you keep to yourself. ❤️

I see everything that you can be, everything that you want to be, but you need to trust me!

03/11/2026

😴 DON’T UNDERESTIMATE THE POWER OF SLEEP!

Sleep is literally my number 1 priority during and off prep.
With such a high active Job plus prep, sleep is non negotiable!

You can have the perfect training programme, nutrition plan and supplement routine, but if you’re neglecting your sleep, you’re potentially holding back your results.
Sleep is when your body gets to work behind the scenes:

💜 Hormones: Supports healthy regulation of cortisol, insulin and appetite hormones.

🔥 Fat loss: Poor sleep can increase hunger, cravings and make sticking to your nutrition plan harder.

💪 Muscle growth: Supports muscle repair, recovery and the processes involved in building muscle.

🧠 Recovery: Helps restore energy, improve performance and prepare your body for your next session.

Remember, progress doesn’t just happen in the gym. It happens when you give your body the time and opportunity to recover.

Train hard. Eat well. Sleep well. Repeat.
Sounds easy I know and life can be life sometimes but as soon as you start treating it as a priority eveything else will fall into place! On days like this I reach for Prozis sleep Stix (you know I’m a fan of the Stixes)

A bedtime drink containing melatonin, designed to help you fall asleep faster and support your nightly sleep routine. I always choose kiwi flavour as it’s been shown to support better sleep as it naturally contains serotonin, antioxidants and folate, which may help support the body’s sleep processes and relaxation.

Use the link in my bio for all the Stix range and code LISAH %

02/11/2026

I believe fitness is one of the most beautiful things a woman can do for herself.

Because for once, SHE is the priority. 🌸

Not her job.
Not her responsibilities.
Not everyone else’s expectations.

Just her. 💖

Her strength.
Her confidence.
Her health.
Her growth.

A woman who invests in herself isn’t being selfish. She’s becoming the strongest version of herself — physically and mentally. 🎀

You spend so much time showing up for everyone else. Now it’s time to show up for YOU. 💗

01/11/2026

01/11/2026

Seems about right? 🦋

What did yours say?

31/10/2026

This IS A TRANSFORMATION 😍

It’s not always about a crazy body remodelling

Most of the time it’s about feeling amazing in ourselves
That mental mindset transformation! 💪🏼

Jan came to me a few months back around Easter time

I will always remember our first conversation because I could tell immediately she had no confidence at all, she felt embarrassed about being in this situation and really wanted to make a change. Even after our talk her first check in pictures, she’s too shy to show herself properly.

Of course fat loss & strength was the goal, but for me it was to make her feel good about herself again.
To find that spark ⚡️ To find that courage to believe she can do anything she puts her mind to.

And we have done just that. She trains with commitment and I think that’s what has made her shine, knowing she goes in with purpose and leaving feeling accomplished and the results have shown.

We are down 11kg down in 7 months & we have definitely grown some decent muscle in that time. Im jealous🤪

So, let’s talk about what we did 👀

Firstly this lady is going through the trenches of menopause 🌸
Her job is super stressful, can be working up to 10hrs a day (but still manages to find time for the gym and planing meals)
She’s diabetic & has high blood pressure.
She suffers with frozen shoulder & knee pain.

The first month it was about creating a sustainable routine, nothing too crazy, small simple goals.
We opted for a meal plan to start with then slowly we introduced tracking to allow more flexibility at the weekends.
I saw her every week for 1-1 PT during the first 2 months and then we moved her onto coaching. I created her training plan with exercises I knew she could comfortably do & slowly introduced more when we had our 1-1 catch ups.

She is a prime example of getting s**t done without complaints.
We had days, we had weeks where it was touch & go 🤪 iv had meltdowns & tears. But honestly if your not having those days your not really on the journey!

Now! WE ARE FLYING🦋 The progress we have made this year is insane!

By the way if you need help with selling a house, She’s your girl! Pop me a msg & il forward your her details.

30/10/2026

Your game just got UPGRADED 🎾

I’m excited to introduce PADEL PILATES, a new fitness experience designed to help padel and tennis players to enhance your performance on the court.
This new approach to fitness is designed to help you move better, build strength & improve mobility!

I’m launching my first exclusive event on Saturday 14th November at 10:30am at Olivia’s La Cala.

Combining Fitness Pilates with the physical demands of padel and tennis, this is an opportunity to discover how training beyond the court can benefit your game.

Experience a unique session designed to develop your physical performance, improve movement and help reduce injury risk.

You’ll take away practical techniques and skills that you can carry into every future game, helping you move more confidently, play stronger and get more out of your sport.

Spaces are strictly limited to keep this launch event exclusive and personal.

Don’t miss your chance to be one of the first to experience Padel Pilates!

30/10/2026

This is probably the most frustrating part of the journey

Fat loss ultimately comes down to being in a calorie deficit over time & most of the time your not in one.
You think your are but your not.

And don’t give me this…. I don’t eat much bla bla bla
Your in this situation for a reason, you can blame the hormones but it’s rarely the case.

You may think your watching what you eat and “tracking” bits here and there but we always miss something somewhere.

But it’s “healthy” NO, you can eat healthy foods & still not be in a calorie deficit!

You can work your socks off in the gym and still not be in a deficit. You can’t out train a bad diet!

So, what’s going wrong?

Often, it comes down to the little things that add up:

❌ Underestimating how much you’re actually eating
❌ Overestimating the calories you burn
❌ Eating extra because you feel you’ve earned it after a workout
❌ Being consistent on certain days, then losing track at the weekend
❌Excusing reason for going off plan (stress, work, kids etc)
❌Lying to yourself about your relationship with food
And sometimes, the opposite happens.

You cut your calories too low, leaving you exhausted, struggling through workouts and moving less throughout the day.

Fat loss isn’t simply about eating less.

It’s about finding the right balance, fuelling your body properly and being consistent over time.

Too many people rely on guesswork rather than having a clear, realistic plan to follow.

And guessing can leave you frustrated when you’re putting in the effort but not seeing the results you want.

If you’re serious about changing your body, you need more than motivation and good intentions.

You need a plan that gives you clarity, structure, accountability and a routine that fits your life.

Something you can follow, even when life gets busy.

💪🏼 That’s where coaching makes the difference.

I help you take the guesswork out of your training and nutrition, so you can build habits that work for YOU and work towards results you can maintain.

You don’t need to be perfect. You just need the right approach and consistency.

📩 Ready to stop guessing and start making progress? Send me a message and let’s chat

28/10/2026

THIS ISN’T JUST A COACH AND A PLAN. 👊🏼

You’re not paying me to hand you a plan and wish you good luck. You’re investing in someone who’s there with you through EVERY. SINGLE. STEP.

🔥 I’m there on the hard days, when motivation is low and life gets in the way.

🔥 I’m there to correct your technique, answer your questions and make sure you’re training with purpose.

🔥 I’m there to adapt your training around injuries, setbacks and whatever life throws at you.

🔥 I’m there to tweak your plan when it’s time to push harder or pull back.

🔥 I’m there to celebrate the progress you can’t always see yourself, keep you accountable and remind you why you started.

🔥 I’m there for the good, the bad and the downright ugly days.

Because real coaching isn’t about handing you a plan and leaving you to figure it out. It’s about guidance, accountability, education and ongoing support that adapts to YOU and your life.

I’m not here to do the work for you. I’m here to help you do it right, overcome the obstacles and build results that last.

THAT is the difference between having a plan and having a coach. 💪🏼❤️

Lifestyle Coaching By Lisa
STRONGER. THRIVING. HEALTHIER.

I have 3 Spaces left on the team, one has your name on it! 💪🏼

27/10/2026

STOP QUITTING JUST BECAUSE YOU’RE NOT SEEING RESULTS YET.

You didn’t get to where you are overnight, and you’re not going to undo years of habits, inconsistency and neglect in a few weeks.

YOUR BODY IS WHERE IT IS FOR A REASON.

So why are you expecting a few weeks of effort to fix everything? This isn’t some quick 3-month transformation where you magically fix every problem and live happily ever after.

You’re changing habits, behaviours and a lifestyle that took YEARS to build.

Progress takes time. Results take consistency. And real change requires you to keep showing up, especially when you’re frustrated, impatient and ready to throw in the towel.

STOP EXPECTING INSTANT GRATIFICATION.

If you quit every time things don’t go your way, you’ll keep starting over for the rest of your life.

Get your head out of the clouds, stop looking for shortcuts and start accepting reality.

YOU DON’T NEED ANOTHER FRESH START. YOU NEED TO STOP GIVING UP ON THE ONE YOU’VE ALREADY STARTED.