Lisa Ward - Nutrition & Fitness Coach, Barnstaple (2026)

31/08/2026

❤️ Why Should You Check Your Blood Pressure At Least Weekly?

High blood pressure often has no obvious symptoms, which is why it’s sometimes called a “silent” condition.

Checking your blood pressure once a week can help you spot changes early and keep track of your numbers.

🩺 What should your blood pressure be?

As a general guide for home blood pressure readings:

💚 Around 120/80 mmHg — a healthy level for many adults
🟠 135/85 mmHg or higher — generally considered high when measured at home
🔴 180/120 mmHg or higher — very high and needs urgent medical advice, particularly if you have symptoms such as chest pain, severe headache, breathlessness, confusion or vision changes.

Your ideal blood pressure can vary depending on your age and health, so if you’re regularly getting readings above your usual level, speak to your GP or healthcare professional.

📖 Top tip: Take two readings a minute apart, at roughly the same time each week, and keep a record.
One high reading doesn’t necessarily mean you have high blood pressure — it’s the pattern over time that matters.

❤️ A few minutes each week could help you take control of your heart health.

Ps this pic was taken in the early stages of taking it hence you are unable to see the final reading- but all in the healthy range! 💚

28/08/2026

🚨 WALKING INTO THE GYM AND HAVING NO IDEA WHAT TO DO? 🚨

You’re not alone.
And honestly, you shouldn’t have to figure it all out by yourself. 💪

Are YOU…

❌ Wandering around wondering which machines to use?
❌ Doing random workouts you found online?
❌ Feeling self-conscious because you’re not sure what you’re doing?
❌ Starting strong… then losing motivation because you don’t have a plan?

Sound familiar?

Imagine walking into the gym knowing exactly what you’re doing, why you’re doing it, and feeling confident while you do it. 🔥

That’s where I can help.

I’ll show you the basics, help you build a workout plan that suits YOU, and give you the confidence to train without feeling lost or intimidated.

You don’t need to be fit before you start.
You just need to start. ❤️

📩 Ready to stop feeling lost in the gym?

Send me a message with the word START and let’s get you moving! 💪

24/08/2026

For all my mayo lovers - Reduced Calorie vs Real — which one is actually better? 🥚🥄

Last week we started to look at food labels in general.

Today I thought we’d take a step further & would be useful to compare these two versions of mayo.

‼️A typical portion is 15g portion so if you’re someone who loves to give your food a good sq**rt instead of weighing check this out!

Here’s what you actually get in a 15g serving.
I’ve used these 2 coloured hearts to depict each one 🩵 and 💛 - see below

🩵 Reduced Calorie 6% Fat ( you can also get light this one is lighter - the light version will be slightly different to this one)

💛 Real Mayonnaise

(Real Mayo’s label gives values for a 14g portion; I’ve converted these to approximately 15g to make the comparison fair.)

🩵 Reduced Calorie — PROS

✅ Only 15 calories per 15g
✅ About 94 calories fewer than Real Mayo for the same 15g amount
✅ Much lower in total and saturated fat
✅ A really useful option if you’re watching your calorie intake
✅ You can use a decent amount without adding many calories

🩵 CONS

⚠️ More carbohydrate and sugar than Real Mayo
⚠️ Contains more ingredients, including modified starch, sugar, citrus fibre and thickeners
⚠️ Contains milk as well as egg
⚠️ The lower calorie content comes largely from replacing much of the oil with water and other ingredients

💛 Real Mayonnaise — PROS

✅ Made primarily with rapeseed oil (78%), plus egg and egg yolk
✅ Much lower in carbohydrates and sugar
✅ Richer, creamier taste and texture
✅ Contains predominantly unsaturated fat
✅ Provides plant-derived omega-3

💛 CONS

⚠️ Around 109 calories in just 15g
⚠️ Nearly 12g of fat in that portion
⚠️ It’s very easy for a 15g serving to become 30g without realising — and that’s then roughly 218 calories! 😳

So which is better?

👉🏻It really depends on YOUR priorities.

If you’re trying to lose weight or control calories: 🩵 Reduced Calorie wins by a mile.

If you prioritise a shorter ingredient list, lower carbs/sugar and the taste of traditional mayonnaise: 💛 Real Mayo has the advantage.

And I think this comparison really puts things into perspective.

✅ A 15g serving of Reduced Calorie = about 15 calories.

❌ 15g serving of Real = about 109 calories.

‼️That’s a difference of roughly 94 calories per serving and that’s IF you are weighing them!!

If you’re having mayo every day, that difference can really add up over time.

That doesn’t make Real Mayo “bad” — it just means it’s much more calorie-dense.

Personally, I’d choose based on what I’m eating it with and my overall calorie budget.
Although I actually don’t like it! 🙄
There’s room for both! ❤️

Which one would you choose? 🩵 or 💛?

PS other brands are available!!
PPS ‼️ Please note if you use the PLANT BASED version this is an eye 👁️ opener too!!

21/08/2026

🏷️ Do You Know Your Food Labels? 🍎🥦

When you’re doing your weekly shop, how often do you look beyond the front of the packet?

Food packaging can make products sound healthier than they actually are. Words like “natural,” “light,” “high protein,” “low fat” or “no added sugar” can catch our attention — but the real story is often found on the back of the pack. 👀

So, what should you be looking for?

🔎 Ingredients list – Ingredients are listed by weight, so the first few ingredients make up the largest proportion of the product.

🍬 Sugar – Check how much sugar is in the product and remember that sugar can appear under different names.

🧂 Salt – Too much salt can quickly add up across the day, particularly in processed foods.

🥑 Fat – Look at total fat as well as saturated fat, rather than assuming that “low fat” automatically means healthier.

📊 Per 100g / 100ml – This is really useful when comparing two similar products, as portion sizes can vary between brands.

🍽️ Portion sizes – Ask yourself whether the suggested serving is actually the amount you would normally eat!

💡 My top tip: Don’t just look at one number. Consider the whole label — ingredients, nutritional information and portion size — before deciding which product is the best choice for you.

And remember, healthy eating isn’t about never eating processed foods or avoiding treats. It’s about understanding what you’re choosing and making informed decisions most of the time. ❤️

👀 Next time you’re shopping, pick up a product you regularly buy and have a look at the label. You might be surprised by what you find!

💬 What part of a food label do you find the most confusing?

17/08/2026

How to Manage Your Cravings 🍫✨
This is one of the key areas I will work with a client on as part of my nutrition coaching.

‼️KEEP reading to see what one of my clients has to say below 👇

So, ever wondered why cravings happen in the first place?

Cravings can be triggered by several things, including:

😴 Lack of sleep — being tired can increase hunger and make high-energy foods more tempting.
😟 Stress & emotions — stress, boredom or low mood can lead us to seek comfort from certain foods.
💧 Dehydration — sometimes thirst can be mistaken for hunger.
🍽️ Skipping meals — going too long without eating can leave you very hungry and more likely to crave quick-energy foods.
🔁 Habits & routines — seeing, smelling or regularly eating certain foods can trigger a craving even when you’re not physically hungry.
🥗 Restrictive dieting — heavily restricting foods can sometimes make them feel even more tempting.

So, how can you manage them?

💧 Drink some water
🥗 Eat regular, balanced meals
⏳ Pause and check whether you’re physically hungry or experiencing a craving
😴 Get enough sleep
🧘 Find other ways to manage stress and emotions
❤️ Allow yourself to enjoy foods you love without guilt or an “all or nothing” mindset

Remember: cravings are normal.
Understanding what’s behind them can make them much easier to manage. 🌱

⭐️⭐️ Here’s a message I received today from one of my ladies!! ⭐️⭐️

“Couple of things I’ve noticed, I crave water now & a drinking constantly through the day.
I’m not thinking about food for snacks I’m getting full & not thinking about what I can put in my mouth next.”

What tends to trigger your cravings most — stress, tiredness, hunger or something else? 👇

12/08/2026

“I LOST 11KG & RESOLVED ISSUES I DIDN’T KNOW I HAD”

Check out another 5 ⭐ Google review!
So proud of this lady x

10/08/2026

To the woman quietly battling anxiety… this is for you. 🤍

Fortunately this isn’t something I’ve experienced however a lot of the clients I work with do.
Together this is something that we work on to help overcome & manage.

And it can be something that hits you in perimenopause or anyone.

You can be strong and still struggle.

You can be the woman everyone relies on, the one who keeps everything together, shows up for everyone else, gets things done — and still lie awake at night with a mind that simply won’t switch off.

I know what it’s like to smile when you’re overwhelmed. To say “I’m fine” when your thoughts are anything but fine.
To carry worries that nobody else can see, while somehow still finding the strength to carry on.

But I’m learning that being strong doesn’t mean pretending you’re okay all the time.

Sometimes strength looks like stopping.

Taking a few slow, deep breaths and reminding yourself: I am safe. I am here. I can get through this moment.

Going outside for some fresh air.
Taking a walk. 🚶
Putting your phone 📱 down and giving your mind a little quiet.

Writing down the thoughts that are swirling around your head instead of letting them keep circling.

Talking to someone you trust, even when the words “I’m struggling” feel difficult to say.

And sometimes, it simply means giving yourself permission to have a bad day without beating yourself up for it.

I’m learning that I don’t have to fix everything at once.
I just have to get through this moment, then the next one.

Being strong doesn’t mean carrying everything alone.

It means being honest.
It means asking for help when you need it.
It means giving yourself the same compassion you so freely give to everyone else.

❤️So, to every woman fighting battles silently: you are not weak. You are not broken. You are human.

Take a breath. Put yourself first sometimes.
Rest without guilt.
Speak your truth.
Find what grounds you.
And remember — you don’t have to carry everything alone.

There is strength in vulnerability.
There is power in asking for help.
And there is courage in choosing yourself. 🌸

To all the women who need this today — I see you. I hear you. And I’m standing with you. ❤️

07/08/2026

To the woman who looks in the mirror and doesn’t like the woman looking back… please read this. ❤️

I wonder how many of us do it.

Stand in front of the mirror when nobody is watching and silently pick ourselves apart.

My tummy is too big.
My face looks tired.
I’ve aged.
I don’t look like I used to.
I wish I could change this… and that… and everything.

We scroll through social media and see women who seem effortlessly beautiful, and somehow we convince ourselves that we have fallen short.
How wrong 😑 could we be.

But what if we stopped for a minute?

What if we stopped punishing ourselves for getting older?
For having children maybe ?
For gaining weight?
For losing weight?
For having scars, stretch marks, wrinkles, grey hairs or a body that simply doesn’t look the way it once did?

What if we gave ourselves the same kindness we so freely give to every other woman?

Because that reflection staring back at you has survived things.

She has had her heart broken.
She has wiped away tears when nobody saw.
She has loved people deeply.
She has put everyone else first.
She has carried burdens she never spoke about.
She has kept going on days when she didn’t think she could.

And somehow, we stand there and tell her she isn’t good enough because she doesn’t like the way her body looks.

Enough.

Our bodies are a beautiful gift not our enemy.

Our age is not something to apologise for.
Our imperfections are not reasons to hide.
And our worth has never been measured by a dress size, a number on a scale, or how closely we resemble the women on your screen.

Ladies, please be kinder to yourselves.

One day, you may look back at photographs of the woman you are today and wonder why you ever thought you weren’t beautiful.

Don’t wait until then to realise it.

Look in that mirror again.

Not to find what’s wrong.

Look for the woman who is still here.

She is beautiful. She is worthy. She is enough.

And if you needed to hear this today, please know you’re not alone. ❤️

03/08/2026

Are You Ignoring the Signs of Stress?
This is where I think I was before my week’s break.
Ok so you maybe thinking what have I got to be stressed about & you’re right.
But feeling constantly tired even after sleeping, digestion not firing on all cylinders, and low motivation for myself I didn’t make the connection that actually my body was telling me to slow down & take a break.
I didn’t see this as a form of stress.

Because Stress isn’t just “all in your head.”
When we’re under ongoing stress, our bodies release cortisol, often called the stress hormone. In short bursts, cortisol is incredibly helpful—it gives us the energy and focus we need to deal with challenges.

The problem comes when stress becomes constant.
Persistently high cortisol levels can affect your:
👉🏻sleep,
👉🏻mood,
👉🏻memory,
👉🏻immune system,
👉🏻digestion,
👉🏻and even your weight.

Chronic stress can increase cravings for sugary and high-fat foods, disrupt the hormones that regulate hunger and fullness, and encourage the body to store more fat around the abdomen.
Over time, it can also increase the risk of burnout and other long-term health problems.

You might notice:
😴 Feeling exhausted, even after sleeping
🤯 Difficulty concentrating or remembering things
😤 Feeling irritable, anxious, or overwhelmed
💭 Constant overthinking
💔 Headaches, muscle tension, or digestive problems
🍫 Craving comfort foods or noticing changes in your weight
🚫 Losing motivation or interest in things you usually enjoy

‼️These aren’t signs that you’re failing—they’re your mind and body asking for support.

Taking time to rest, set boundaries, move your body, practise relaxation, eat nourishing foods, and talk to someone can help regulate your stress response before it takes a greater toll on your wellbeing.

💚 The sooner we recognise the signs of stress, the easier it is to reduce its impact and protect both our mental and physical health.
Stress is something we all experience, but it doesn’t have to become our normal.

Have you noticed how your body lets you know when stress is building up?
👇Share your experiences in the comments if you feel comfortable.

31/07/2026

👇𝐀𝐍𝐎𝐓𝐇𝐄𝐑 𝐇𝐀𝐏𝐏𝐘 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐋𝐈𝐄𝐍𝐓!
This lady lost a whopping 19 inches and a stone and 4 pounds in 8 weeks! Boom 💥
So proud of her xx

Lisa Ward - Nutrition & Fitness Coach

31/08/2026

28/08/2026

24/08/2026

21/08/2026

17/08/2026

12/08/2026

10/08/2026

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31/07/2026

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