Lisa Ward - Nutrition & Fitness Coach

You’re a busy lady, right? 💕

This is a bit of a follow up to a recent post where many of you lovelies told me time is an issue.
Between work, family, errands, and everything else life throws at us, finding time for ourselves can feel impossible.

A few simple things that can help but how many of you do this?

✨ Schedule “me time” in your calendar just like any other appointment.
This is one of my top tips.
Ok I can hear all of you say it’s ok for you Lisa- but it’s actually not, I still have demands on my time as much as you do,
It may be just different demands.

✨ Start your day 15 minutes earlier or even earlier for some quiet time or time for moving your body,

✨ Take a short walk to clear your mind and boost your mood.
This works wonders for me!

✨ Learn to say “no” to things that don’t align with your priorities.
Really hard I know but sometimes you’ve just gotta do it.

✨ Put your phone down for a little while and be present in the moment.
How many of us do this & don’t realise how long we’re scrolling for?
I’m a bit guilty of this especially when I’ve posted on here or on Insta.

👇What about you?

How do you make time for yourself and recharge when life gets busy?

Share your best tips below—we could all use a little inspiration! 💖👇

𝐃𝐎 𝐘𝐎𝐔 𝐖𝐀𝐍𝐓 𝐓𝐎 𝐅𝐔𝐓𝐔𝐑𝐄 𝐏𝐑𝐎𝐎𝐅 𝐘𝐎𝐔𝐑 𝐇𝐄𝐀𝐋𝐓𝐇? 💪🌱
More & more ladies who come to me are switching their focus slightly, and thinking more not just about now but about their later life & how they want to feel & what they want to be able to do.

I was actually having this very same conversation with a couple of ladies in the gym this morning.
One of which is booked in with me for June.

Our bodies are with us for life — whilst we can’t guarantee our health, how we look after it today will help to shape how we feel tomorrow.

✅More energy.
✅More strength.
✅Better confidence.
✅Better quality of life.

Small changes made consistently can help you:
✅ Feel fitter & stronger
✅ Improve your mindset
✅ Boost confidence
✅ Support long-term health
✅ Become the best version of yourself

Don’t wait until your health becomes a problem to start valuing it.

Future you will thank you for starting today 🙌

Thank you Barum Barbell for your kind words & your amazing support x

WHAT A PERFECT END TO AN AMAZING WEEK!
Wow! What a week last week was!!

Just in case you didn’t know 🙄 🤣

❤️I featured in the June edition of WOMEN’S HEALTH MAG which was published last week!

🙌🏼 I had more new ladies getting in touch wanting to potentially work with me 🙏

💒 We got to share the most wonderful weekend celebrating our Niece’s & now Nephew in Law’s wedding!
It was the most magical & beautiful of weddings,
We are so proud of them x

I hope you all had a wonderful weekend too & look forward another great week ahead x

Thank you for following!

👇𝐌𝐘 𝐁𝐈𝐆 𝐑𝐄𝐕𝐄𝐀𝐋!!

Huge thanks to all of those you who were intrigued by a recent post, I just hope I haven’t disappointed!

Ok 👌 I get I may have bigged this up a bit 🤏 too much 🙄
But… I’m so excited to reveal I’ve made into
The June edition of Women’s Health Magazine!!

If I think 🤔 back to my banking days, I’d never have dreamt in my wildest dreams that I would ever appear in a NATIONAL magazine but here I am!

Whilst it may not be much to anyone reading, it’s feels like a big achievement for me & I’m super proud & grateful to all of you. past, present & potential new clients who have supported & enabled me to make this happen x

So, If you’ve got £5.99 to spare please go & bag yourself a copy!!

PS Note to self next time I won’t make such a big deal of anything 🤣

Finally, if anyone wants to know more about working with me & how I can help please do get in touch x
Or you can scan the QR code in the mag - get me! 🤣🤣

EVER WONDERED HOW CALORIES ARE ACTUALLY CALCULATED ? 🤔

A “calorie” is simply a unit of energy — the amount of energy your body gets from food.

Scientists originally measured calories by literally burning food in a device called a bomb calorimeter 🔥. The heat released showed how much energy the food contained.

Today, nutrition labels use standard values:

• Carbohydrates = 4 calories per gram
• Protein = 4 calories per gram
• Fat = 9 calories per gram
• Alcohol = 7 calories per gram

So if a snack has:

* 10g protein
* 20g carbs
* 5g fat

The calories would be:

(10\times4)+(20\times4)+(5\times9)=165

= 165 calories 🍎

‼️But calories out is just as important as calories in.

Your body burns energy through:

🫀 Resting Metabolic Rate (RMR)
The calories your body uses just to stay alive — breathing, heartbeat, brain function, hormone production, etc. This is usually the biggest portion of daily calorie burn.

🚶 NEAT (Non-Exercise Activity Thermogenesis)
All the movement you do outside formal exercise — walking around, cleaning, fidgeting, standing, shopping, taking the stairs. NEAT can vary massively from person to person.

🏋️ Exercise
Workouts, sports, cardio, weight training.

🍗 Digestion (Thermic Effect of Food)
Your body even burns calories digesting and processing food.

So while calorie tracking can be useful, your daily energy burn is constantly changing based on movement, lifestyle, sleep, stress, and muscle mass.
🙌🏼Hence why my clients don’t track calories when working with me we keep it simple AND it works!!

Calories are best viewed as a guide — not an exact science.

I hope this was useful?
Have a great weekend x

✨LET’S TALK REAL LIFE….💬
Ladies — what’s your biggest challenge when it comes to diet/nutrition & exercise?

A️⃣ Staying consistent
B️⃣ Finding time in a busy schedule
C️⃣ Knowing what actually works
D️⃣ Motivation (or lack of it 😅)
E️⃣ Comfort eating / cravings
F️⃣ Something else (tell me!)

Hopefully you know absolutely no judgment here — just real conversations 💕
Drop your letter below ⬇️ and let’s support each other.

I’ll share tips in due course on the most common answer 💪✨

𝐇𝐀𝐏𝐏𝐘 𝐁𝐀𝐍𝐊 𝐇𝐎𝐋𝐈𝐃𝐀𝐘!
I wanted to close off the week by saying a huge heart ❤️ felt thank you for all the support & love you continue to show me- thank you, it’s so appreciated x

Have a wonderful bank holiday weekend & see you all next week xx