ON IT
FITNESS
Being healthy & fit isn't a fad or a trend, instead, it's a lifestyle
Being healthy & fit isn't a fad or a trend, instead, it's a lifestyle
Bespoke Training Plans
Bespoke Training Plans
"Fitness isn't about being better than someone else, it's about being better than you used to be"
Tailored Nutrition Plans
Tailored Nutrition Plans
"It's not about perfect, it's about effort. And when you bring that effort every single day, that's where transformation happens. That's how change occurs" Julian Michaels
Mindset Support & Guidance
Mindset Support & Guidance
"Once your mindset changes, everything on the outside will change along with it"
Steve Maraboli
Introducing
Online Training
Introducing
Online Training
Online Personal Training.....
► Affordable Training and Nutrition Plan
► Experienced, Level 3 Qualified Personal Trainer
► Qualified in Psychology, Life Coaching and NLP
Contact Lisa for a FREE consultation
07940 055 418 or [email protected]
Recipes Of The Month
Recipes Of The Month
Breakfast and Dinner
Greek Yoghurt Berry Mess - serves 1
Ingredients
1 small pot of 0% fat Greek yoghurt (approx. 170g)
4 plain rice cakes (or 2 chocolate covered)
1 small handful of berries
1 level tsp agave syrup
DIRECTIONS
Spoon the yoghurt into a small bowl.
Using your hands, crush the rice cakes over the yoghurt.
Squash the berries gently (using a spoon in a separate bowl) so they release a bit of their juice before adding them to the bowl.
Mix together well along with the syrup and enjoy!
Fish Pie – serves 1
Ingredients
1 small baking potato diced
1 sliced Leek
100ml of almond milk
3 tbsp. Greek Yoghurt 0% Fat
3 tbsp. of frozen peas
1 small fillet of white fish (fish of your choice) 100g
2 tsp lemon juice
1 handful of prawns
season to taste
DIRECTIONS
Preheat the oven to 200 degrees C.
Add salt to a pan of water and bring to the boil, add the potatoes and cook for 15 - 20 minutes. Drain and return to the pan. Add a dash of almond milk. Mash and season to taste.
Place the leek on the bottom of a small baking dish and season.
Spread half of the yoghurt over the leeks and top with half of the peas.
lay the fish on top of the peas and season with salt, pepper and some of the lemon juice.
Spread the remainder of the Greek yoghurt over the fish and top with the remainder of the peas.
Lay the prawns on top of the peas and season with salt, pepper and the remaining lemon juice.
Cover with the mash and bake in the oven for 20 - 25 minutes, or until bubbling at the sides and browning on top.
Blog Articles
Blog Articles
3 Food Myths Answered
There are so many myths out there surrounding nutrition, what we should be doing and what we shouldn’t be doing on our quest to lose weight.
So I thought I’d shed some light on 3 myths I get asked about the most:
1. Healthy food doesn’t make you gain weight does it? It absolutely can do! It doesn’t matter whether you’re over eating chicken and broccoli, Haribo, crisps or apples. Eating too much of any food source will make you gain weight.
2. I’m not losing fat, do you think I need to eat more food? Why do we think by eating more food we are going to shed fat? If you are looking to be in a calorie surplus then yes eat more food, but if you’re looking to shed fat then no, you don’t need to eat more food. My question to you would be, are you actually being as nutritionally consistent as you think you are?
3. Shall I stop eating bread as this is the only way I’ve lost weight In the past? No, there is no need to eliminate any food sources from your normal diet. Any weight loss previously from eliminating any food source will have been from a reduction in calories, not from the particular food you have stopped eating.
3 Food Myths Answered
There are so many myths out there surrounding nutrition, what we should be doing and what we shouldn’t be doing on our quest to lose weight.
So I thought I’d shed some light on 3 myths I get asked about the most:
1. Healthy food doesn’t make you gain weight does it? It absolutely can do! It doesn’t matter whether you’re over eating chicken and broccoli, Haribo, crisps or apples. Eating too much of any food source will make you gain weight.
2. I’m not losing fat, do you think I need to eat more food? Why do we think by eating more food we are going to shed fat? If you are looking to be in a calorie surplus then yes eat more food, but if you’re looking to shed fat then no, you don’t need to eat more food. My question to you would be, are you actually being as nutritionally consistent as you think you are?
3. Shall I stop eating bread as this is the only way I’ve lost weight In the past? No, there is no need to eliminate any food sources from your normal diet. Any weight loss previously from eliminating any food source will have been from a reduction in calories, not from the particular food you have stopped eating.
“A million likes will never be enough if you don’t like yourself”
Shifting mindset in terms of how you feel about yourself can be monumental. It’s very rare to find someone who feels 100% happy in their skin. Who wouldn’t change anything or who doesn’t have moments of wanting to be like someone else.
How we feel about ourselves however is our choice. I’m not saying it’s something that you can change overnight, it’s really hard to develop self-acceptance and self-love. But it can be done!
We are all born to be different. We are unique in our own way. This is what beauty is all about!
Start making small changes to help yourself. Think of one thing everyday you like about yourself, not just physical, but why you like yourself for just being you.
Then start looking at other ways you can make changes, is it your diet which isn’t making you feel great? Are you generally quite sedentary and have limited movement throughout the day? Do you comfort eat but then guilt trip yourself afterwards and then eat more to make yourself feel better?
The smallest changes are what makes the biggest difference in the long run.
Be kind to yourself, there’s only one of you!
“A million likes will never be enough if you don’t like yourself”
Shifting mindset in terms of how you feel about yourself can be monumental. It’s very rare to find someone who feels 100% happy in their skin. Who wouldn’t change anything or who doesn’t have moments of wanting to be like someone else.
How we feel about ourselves however is our choice. I’m not saying it’s something that you can change overnight, it’s really hard to develop self-acceptance and self-love. But it can be done!
We are all born to be different. We are unique in our own way. This is what beauty is all about!
Start making small changes to help yourself. Think of one thing everyday you like about yourself, not just physical, but why you like yourself for just being you.
Then start looking at other ways you can make changes, is it your diet which isn’t making you feel great? Are you generally quite sedentary and have limited movement throughout the day? Do you comfort eat but then guilt trip yourself afterwards and then eat more to make yourself feel better?
The smallest changes are what makes the biggest difference in the long run.
Be kind to yourself, there’s only one of you!
Develop an insatiable hunger....
And develop some self belief. You see, successful people believe in themselves.
There is no doubt, keeping the hunger going for the goal you set out to reach is the hardest part of the process. It’s challenging, how do you not give up when the going gets tough or something comes along which could easily take you off track.
What we have to ensure, is that you are unrelenting to the pursuit of your goal.
Expect setbacks and failures, but be ready to get back on track and take away everything you’ve learned so far.
When you develop that commitment, that passion, then any roadblocks or failures make minimal impact on your progress.
Develop an insatiable hunger....
And develop some self belief. You see, successful people believe in themselves.
There is no doubt, keeping the hunger going for the goal you set out to reach is the hardest part of the process. It’s challenging, how do you not give up when the going gets tough or something comes along which could easily take you off track.
What we have to ensure, is that you are unrelenting to the pursuit of your goal.
Expect setbacks and failures, but be ready to get back on track and take away everything you’ve learned so far.
When you develop that commitment, that passion, then any roadblocks or failures make minimal impact on your progress.
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I was so tired, it was the easiest option agreeing to my toddler getting into my bed through the night. I thought it wasn’t necessarily the right thing to do. I was probably setting myself up for this to become a regular occurrence and encouraging my son to form bad habits.
But secretly I enjoyed it! I loved having my baby with me through the night, it didn’t really bother me that I had less than a third of the bed to sleep in, nor that I got continually bashed in the head. I loved waking up to him stroking my face greeting me good morning with a big smile and a kiss on the lips.
I remember telling me people that I’d let him co-sleep. Interesting the reactions and opinions of others I got. It didn’t make me change my mind, I was too content.
So often people are quick to judge, but if we went through life basing our decisions on others’ opinions when would we find our happiness or our own way?
Similarly when I first started to weight train, I was frequently warned I’d start looking too masculine and bulky, I’d hurt myself, I didn’t need to lose anymore weight, I was putting too much pressure on myself, it wasn’t something girls ‘normally’ do. Yet, if I’d have listened, I wouldn’t be in the profession I’m in today. I wouldn’t have the knowledge and understanding of the importance and health benefits related to training and nutrition. I then wouldn’t be able to pass this information onto my children, the next generation. And ultimately, I probably wouldn’t be this happy.
So, next time you want to do something that makes your heart sing, follow the thought that brings a smile to your face.
Your dream maybe someone’s else’s nightmare and that’s why individuality is a beautiful thing.
