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Lifestyle Coaching By Lisa, Avenida de España 24, 29649 Sitio de Calahonda, Mijas Costa, Mijas (2026)

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Avenida De España 24, 29649 Sitio De Calahonda, Mijas Costa

14/01/2026

Menopause Is Your Power Phase 💪

This is not the time to slow down.
This is the time to build yourself up.

Your body is changing — and that doesn’t mean it’s letting you down. It means it’s inviting you to train with purpose, strength, and confidence.

Strength training during menopause is one of the most empowering things you can do.

Every time you lift a weight, you are:
✨ Telling your body you are capable
✨ Protecting your bones for the years ahead
✨ Building strength that supports your joints and daily life
✨ Boosting your metabolism and energy
✨ Reclaiming confidence in your body

This stage of life isn’t about chasing smaller.
It’s about becoming stronger, more resilient, and more self-assured.

You don’t train to look a certain way.
You train so you can:
• Move without pain
• Feel confident in your body
• Stay independent
• Live life fully and fearlessly

You are not behind.
You are not broken.
You are becoming stronger than ever.

Menopause doesn’t mark an ending — it marks a new level of strength.

Don’t let your body surrender to the changes, take control!

My coaching plans supports women through all phases.
Whether you’re new to training, feel unsure, lack the confidence to try something new or looking to make changes stick this time, my plans work around you and designed to make you feel confident to achieve any goal.

Thrive now, Thrive forever ✨

08/01/2026

Rather then hitting the reset button 🚨🚨🚨

Make this year all about…

Repeated consistency.

Pushing through unglamorous days.

Showing up when motivation is low.

Creating habits you keep.

This is where progress lives.🏆

Training sessions always fuelled by
This year, I level up, become the Athlete I want to be.

04/01/2026

If you are just starting, don’t make these mistakes…

1️⃣ I spent hours prioritising classes & cardio.
I believed cardio was the right way to drop fat. I was losing weight so my methods were working right? WRONG.
I was left with a “skinny” shape I didn’t like. I lost muscle, I felt weak, I created a negative relationship with the gym. It became a chore. I wouldn’t leave unless I burnt my calorie goal for the day.
Strength training was the bottom of my priority list. It was a waste of time, I didn’t see any instant result from doing it compared to doing the excess cardio & seeing the scales drop the next day (water weight)
We are not taught delayed gratification. The beauty in strength training is the ability to change your body’s composition, these results take TIME!
Strength training should be prioritised above everything.
Not just for changing your body shape but for health and longevity.

2️⃣ From goji berries, Beyoncé’s super drink, fat burners or to whatever the new celeb diet/ supplement was that week. I tried them all. Nutrition was possibly the hardest part I had to accept as part of this journey. Restricting and binging, hiding away to eat, I became obsessed with buying food just for the sake of it. I wasn’t educated about macros and calories for health. I was suffering on the inside & deprived. I accepted I was always going to be the fat girl. Again WRONG.
You can have it all and still achieve a bad ass body!

3️⃣ Embracing my journey is something I wish I had done more of. Instead I hid away during times that ment the most to me.From holidays, family pictures, going out with friends.Finding clothes to fit was daunting and exhausting, it made me more depressed and hateful of myself for not doing something about it sooner.
Now, in a better place, I understand that my body will go through certain seasons in order to achieve something better long term & that excites me the most. That’s my motivation.

After failing so many times, I decided to hire a coach, this was truly the start of my journey. To learn the right way.

Only wishing I had done it sooner.

Don’t be afraid to start. Failing is ok, learn to start again the right way!

16/12/2025

This month it’s all about our skin!

The weather gets cold ❄️

The gym takes a back seat

Our nutrition plan takes a pause

Alcohol, mince pies and a few cheeky celebrations is on the menu.

Unfortunately despite the temporary festivities this can take a massive toll on our health.

Skin becomes affected, yes you are what you eat & drink.
Your nutrition isn’t as great, water feels like an effort and let’s not start on the lack of protein.

If you could focus on just the bare minimum over the next few weeks, the side effects from all the alcohol and sugar increase could lessen the stress it will have on your health and skin.

Collagen is the most abundant protein in the body and plays a key role in:
• Joint & tendon health
• Skin elasticity
• Bone & connective tissue strength

From our mid-20s, collagen production naturally declines
and intense training, stress, poor sleep, and ageing can speed this up.

It’s super important to note if you are planning to diet post Xmas, skin health is essential. No one wants creapy skin!

By adding this little addition, (when you do decide to get back to the gym) Your joint health will be in a better position = meaning better training consistency & less joint discomfort!

Bonus: It May help with appetite control! Perfect for this time of year when the festive cravings hit!

This one by Prozis hits different! With added biotin and zinc, your health just took an extra treat! 🍬
Add LISAH for an extra %

07/12/2025

Just another leg day 🫠

On another sunny day ☀️

10 weeks to push 🚀

06/12/2025

Achieving your goals just got an UPGRADE! 🌟

Let’s discuss why you need this…

🚀 You’ve tried everything and nothing seems to stick, you keep changing the “plan” so it works for you when you want it to. So when it doesn’t go right or you don’t get results you either blame excuses on to others or blame the plan.

🔥This isn’t just a one fits all plan, this is one that’s going to grow with you, one that will work with you and not against you, one that makes you feel you can stick to without any stupid restrictions. One that will make you say you glad you took the leap now. A plan that you can use now and again in 5 years because you will have learnt the strategies that gave you results. A plan others will be asking you “how did you do it”.
A plan that finally feels right for you, one you can maintain and makes you ask yourself “am I even dieting” because we do things the right way, no short cuts, no binging or guilt trips.

☕️ A strategy cheaper than a cup of coffee a day!

🍓A plan that allows freedom in what you eat and still get results!

🏃‍♀️A plan that doesn’t force hours of cardio onto your body!

🍹 One you can enjoy and sustain!

🏆 A coach that is cheering you on, supporting all the highs and lows, helping you move forwards, not backwards!

➡️ Let’s not wing it, let’s not start the year with habits that are going to dig a deeper hole for us, these worries that you have will not go away until you confront them
Working with a coach, whichever the goal maybe is a health choice that ignites results. We know temporary solutions don’t work so let’s find one you can comfortably maintain and let it be a part of your lifestyle!

🔐 Time to lock it in and join the team! Offers end 31/12
🔐 1-1 PERSONAL TRAINING 20% off early bookings
🔐 1-1 PERSONAL TRAINING ONLINE 20% off early booking’s
🔐 ONLINE COACHING 20% first 3 months

29/11/2025

Your F**king SCALE WEIGHT IS IRRELEVANT!

Jan/26 ➡️ Nov/26 SAME FRICKIN WEIGHT

My body is in such a better position now and this makes me super happy. Obviously not stage lean but condition wayyy better and if you saw the rest of the pics at this weight I’m an absolute marshmallow 🫣

What changed? I took more accountability for my actions

And this is with the least amount of cardio 🤪

I can’t stress how important it is to monitor and track your journey.

Don’t be the cardio bunny 🐰

Don’t prioritise cardio over strength training 💪🏼

Don’t change things constantly when it doesn’t go your way 🫠

TRUST YOUR COACH, you started this journey for a reason, they know how to get you there so believe in the plan, remove the barriers, the blame and take accountability!

Because you can F**king DO IT

You CAN ACHIEVE IT

Stop being INPATIENT!

Delayed Gratification 🐛➡️🦋

28/11/2025

Don’t fall the New year New me.

Change can be easier then you think,

With the right support and plan, you can be way ahead, sliding into 2026 a better version of you!

The plan is not just a bunch of workouts,

It’s your lifestyle UPGRADED with everything you need to be unstoppable with results! Strength, confidence, gratitude and just to feel worthy of loving yourself again!

But you can’t make that happen by sitting, thinking, wishing, you have this opportunity NOW.

Show up for yourself and I will handle the rest!

One day they will ask you how you did it, and you will just look back and be thankful you took this step!

3 spaces off 50% online coaching!

Only 3 days left!

26/11/2025

I have been a group exercise instructor for over 15 years.

Some things to take note….

➡️ You won’t build muscle in a LBT or any type of class

➡️ You can lose body fat, but everything else comes in to play such a nutrition, rest and sleep!

➡️ It is a class, so don’t always expect to have individual attention to technique especially in larger classes. If you have an injury make sure to tell your instructor in advance!

➡️ Stop over doing it. You don’t need to do 2/3 classes a day, this can actually cause more damage than good. Make sure you get a good balance of both class and gym environment.

➡️ The instructor can be nervous just as you are! Believe it or not, we have our self doubts too, we show up and rock it out but in reality we are on edge questioning our ability to perform our best for you!

➡️ Not all instructors are qualified to give additional advice so be careful when asking for nutrition support or injury advice etc

Now for the good… 😊

➡️Show up! Not just for the instructor but for yourself too, classes are a great way to keep your body moving, perfect for beginners and for those that just want to switch up their cardio routine.

➡️Don’t sweat the small stuff, classes can move at a fast pace and normally to the beat so it can be difficult for an instructor to stop the class to show you a routine or move, give it a go at your own pace and jump in with the class when your ready. Try the options given but make an attempt to challenge yourself!

➡️ Everyone has been in your position (even the instructor) as easy as it is to hide in the back try blend yourself in more. This will benefit you more as the instructor can see you better and teach more towards to individually if needed.

➡️ Community! The life long friends you will make, keep each other motivated through both good and hard times!
Don’t be shy, say hi!

➡️ Have FUN! When it’s just us in the room, the ENERGY IS NOSTALGIC, the adrenaline, passion, dedication and motivation from everyone in that room and in that time is the best feeling ever. It just makes you come back for more and I love seeing that feeling from everyone, this is what makes my job worth while!

25/11/2025

Are you prioritising protein enough? Your missing out if your not! If your 35+ READ ⤵️

⭐ 1. To Protect Against Age-Related Muscle Loss (Sarcopenia)

From around age 35 onwards, women naturally lose muscle mass each decade — and this accelerates during menopause due to declining oestrogen. Year on year our risk increase. Training for strength alone can help improve, lessen these effects and preserve muscle!

Less muscle means:
• Lower metabolism
• More body fat (especially abdominal)
• Reduced strength
• Higher risk of falls and fractures

⭐ 2. To Support a Healthy Metabolism

Muscle is metabolically active tissue. When muscle mass drops, metabolic rate drops too.
By increasing protein intake, it will
• Support a healthier metabolism
• Make weight management easier
• Feel fuller for longer and reduce cravings

Protein has the highest thermic effect of food, meaning your body burns more calories digesting it.

⭐ 3. To Improve Body Composition (More Lean Mass, Less Fat)

During menopause, hormonal shifts encourage fat storage. It’s NOT an AGE thing, it’s an hormonal change!

Higher protein intake helps:
• Maintain (or build) lean muscle
• Reduce body fat
• Improve insulin sensitivity

This leads to better body shape, strength, and energy — even if the scale doesn’t change dramatically.

⭐ 4. To Support Bone Health

Oestrogen decline also affects bone density.
Protein:
• Helps maintain strong bones
• Improves calcium absorption
• Supports the structure of bone tissue

This is especially important because menopausal women are at higher risk of osteopenia and osteoporosis.

⭐ 5. To Improve Mood & Energy Levels

Protein provides amino acids that help make neurotransmitters like:
• Serotonin → mood regulation
• Dopamine → motivation & focus
• GABA → calming, stress reduction

Balanced protein intake can stabilise blood sugar, which reduces:
• Irritability
• Fatigue
• Mood swings

⭐ 6. To Support Healthy Skin, Hair & Tissue Repair

Collagen production naturally decreases with age.
Protein provides the building blocks for:
• Skin elasticity & Hair strength
• Soft tissue repair
• Immunity

Check out for all the BLACK FRIDAY offers!

11/11/2025

What does HEALTH mean to you?

For me…..

↪️ Aiming for 4-5 strength sessions each week (occasionally it might be 3- 4 but it’s good to have an aim)

↪️ Walking, take advantage of any opportunity to get steps in. Anyone can do this!

↪️ Water, Making sure I take a little more in on training days 💦

↪️ Nutrition, this will fluctuate depending on the goal but protein is priority regardless! Muscles, skin, bone, hair, hormones, your body needs protein!

↪️ Supplements, ensuring I get what I need. Especially when it comes to diet phases, the body will go through some form of deficiency. Unfortunately food can’t always supply enough when on lower calories. Ensuring I’m fuelled enough for my sessions, my classes, for my day, for my kids and for my health is super important to me. for quality supplement support! LISAH %

Lifestyle Coaching By Lisa

14/01/2026

08/01/2026

04/01/2026

16/12/2025

07/12/2025

06/12/2025

29/11/2025

28/11/2025

26/11/2025

25/11/2025

11/11/2025

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