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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

08/03/2026

We are 17 days post surgery and I finally got clearance to start training again, lower only but it’s a start!

I do find I lose a bit of myself when I take so much time away from the gym. Admittedly gym anxiety started to creep back in, feeling ashamed, feeling like I don’t belong in the gym. The self doubt is REAL.

We carry so much. We rebuild ourselves again and again. We show up even when it feels uncomfortable, even when confidence isn’t there yet.

Strength isn’t about lifting the heaviest weight in the room.
Sometimes strength is simply walking through the door when anxiety tells you not to.

Regardless whether your new, or coming back to the gym after time off…
I will tell you now, no matter what your head tells you to believe…..YOU belong in that space.
And every time you show up, you get a little stronger — physically and mentally.

To every woman starting again, starting scared, or starting over. Because you will look back on this moment and be so damn proud!

Keep showing up. 💪✨

ProgressNotPerfection

04/03/2026

Going to be real with you here, when you don’t get results, most of the time it’s not the plan. If we truly want to change our health, we have to be willing to change our habits.

So many people focus on adding something new — a diet, a workout plan, supplements, a fresh burst of motivation. But real, lasting transformation often comes from something less glamorous: unlearning the habits that have been holding us back.

Your current health and shape is a build of years of bad choices and a reflection of your daily patterns.
The late nights.
The skipped meals.
The sod it mindset.
The emotional snacking.
The all-or-nothing thinking.
Blaming the wrong plan or bad coach.

These habits didn’t appear overnight — and they won’t disappear overnight either. They were built through repetition, comfort, and routine. Which means undoing them also takes awareness, patience, and consistency.
It won’t be easy, and this is where a coach that can understand is important!

Before we add more, we have to ask:
✨ What behaviours are keeping me stuck?
✨ What triggers them?
✨ What small change can I practise daily to replace them?

You don’t need a complete life overhaul. You need small, intentional shifts repeated consistently.

Change isn’t about punishment. It’s about learning.
Learning what your body needs.
Learning what your mind responds to.
Learning how to choose differently — even when it’s uncomfortable.

If you’re on a health journey, remember:
Progress isn’t just about what you start doing.
It’s also about what you’re willing to stop doing.

Habits built your current results.
New habits — and the courage to undo old ones — will build your future ones.

This is what my approach is all about. Sure I could get you shredded but is that going to solve the lifetime of problems? A bit like all these fat loss jabs, yes they are great but it’s a short term solution and not a fix to the issue!

My approach, have it all and still guarantee results…
How? Pop me a message and find out!

26/02/2026

We are 1 week post surgery and recovery has been a rollercoaster! But one thing I have made sure is to get my supplements in! Keeping a little routine is important to me!

After surgery, your body goes into repair mode. Healing is an active, energy-demanding process. Your tissues need the right nutrients to rebuild, reduce inflammation, and support your immune system.
While a balanced diet is always the foundation, surgery increases your nutritional demands.
Supplements can help fill the gap during this critical recovery window.

My current stack ensures I get everything I need to bounce back to health and recovery quickly ready for the next stage of my fitness journey this year.

🍏Digestion support daily will help
Me with Nutrient absorption & gut function. Also supporting any bloat and discomfort.

🫧Collagen, will help me support Tissue repair and wound healing post-surgery. But also benefits for my bones, joints, skin, hair and nails!

🧩Creatine, I know I may potentially lose a little Strength, so muscle preservation by taking creatine will maintain what I have. The benefits for taking daily are endless!

🧸BCAAs & Glutamine, another to help
Me preserve muscle, but also used to reduce muscle breakdown during low activity. Glutamine is great for gut and immunity support!

🪄Clear whey protein supports tissue repair and muscle preservation. This is super important while I take some much time off from the gym.

🔆My multivitamin has everything I need to maintain my daily nutrient needs such as Vitamin C and zinc which can help with wound healing and immune function.
It also has added Omega-3s which can assist with managing inflammation.

Use LISAH for extra discounts and goodies

20/02/2026

We all have one thing in common.
To just simply be in our best health.
We show up, do the work and flourish!

13/02/2026

You train for the body you want.

It’s that simple.

I was a runner on the left, only did Bodypump classes and hours of hours on the cardio machines.
This left me with a skinny straight stick shape lacking muscle and tone.

Look at your athletes, what training do they do, what shape do they have. It’s not rocket science.

Yes cardio for heart health is important and it has its place but overdoing it with excessive amounts and you will waste away muscle, and that is more important to maintain to support the rest of your body’s hormones and functions.

We have many study’s supporting this, showing that shorter intense cardio is more beneficial the older we get. Especially for us women!
Combined with a proper (and I say proper) strength training program and your on to a winner!

Yes gym training can be boring/ repetitive and even I find myself resorting to the odd Pilates or Hyrox class but aslong as strength training remains the priority then we can guarantee long term success!

Train for the body you want to have long term!

Health is wealth!

01/02/2026

Would you believe me if I told you I achieved this in less then 12 weeks?

From flab to abs - I only macro tracked, ate what I want and just prioritised protein.

Training stayed the same.
Progressive, strength focused sessions.

Cardio, reminded low. (Quite proud of this)

Last year’s transformation - the rule was simple, just enjoy it.

It’s simple enough to do, anyone can do it.

But. You have to stick it out. Stop changing the plan when things don’t go your way or something gets in the way.

Have you got 12 weeks to give me?

None of this crazy cardio low calories business
We do things the right way! A way that you can sustain!

29/01/2026

✨ Why Fibre Matters in Menopause ✨

Fibre is a game-changer during peri- & menopause 💚

Gut health becomes extra important in menopause because your gut and hormones are deeply connected — and when oestrogen shifts, the gut often feels it first.

🌿 Balances blood sugar → fewer cravings & energy crashes
❤️ Supports heart health → lowers cholesterol
⚖️ Helps manage weight → keeps you fuller for longer
🌸 Supports gut & hormone health → better oestrogen metabolism
🚽 Eases bloating & constipation
🔥 Reduces inflammation & joint aches

Women are often constantly “dieting” and taking less food in to meet calorie goals in order to lose weight, this massively impacts digestion, absorption and can lead to fibre deficiency which in turn will lead to inflammation, sugar spikes, fat storage, fatigue, and constipation (hence the chosen song 🤣)

👉 Aim for 25–35g fibre per day
Think veggies, berries, oats, beans, flax & chia 🌱

Small changes. Big hormone support.

I’m currently using fibre support to keep my gut a happy gut! 🌺 This can be added to your porridge bowls, yogurt or even your daily protein drinks!

26/01/2026

Last year I took a step back from competing.

If you are constantly dieting you ARE NOT GROWING.

Don’t be wasting your time trying to grow a b***y if you aren’t eating for it.

Fact is; MUSCLE NEEDS FUEL - FOOD IS FUEL

You have to decide what it is that you really want out of the gym? All this training isn’t for nothing.

If you want to get strong, you need to eat.
If you want to grow muscle, you need to eat.
If you want better performance, you need to eat.
If you want better health, you need to eat.

2025 was the year off I needed, but it doesn’t mean I spent the year getting fat 🤪 though it did mean I had to get a little uncomfortable with how I felt and looked.
Planned a nice little tidy up mid year and a few shoots to keep me entertained felt right to keep me on track.

On paper there’s not many weeks left before prep starts and as always il question wether I should have held on a bit longer to grow but I have paced myself enough to wait for the end of the year to jump back on stage and hopefully with a better package!

Nutrition is super overwhelming, but I do believe once you have grasped the basics it can be super easy to manage and suddenly rewarding.

Still feel a bit unsure, nutrition can be made super easy to fit in with your lifestyle!
Pop me a message and let see what we can do to make things a little easier!

25/01/2026

My inner thoughts on the way to the gym…..

Then my lumbar discs quickly remind me to not go overboard 💥

It’s been almost 2 months with this flare up, movement is medicine both physically and emotionally.

It’s funny, every January there seems to be a trend of injuries 🤪

Because iv had this for almost 8 years iv come to learn how to manage my sessions effectively and still beneficial to the goal of growth!

They might not be full on maniac style but muscles are still getting the work and most importantly I am still being consistent. Food ☑️ Sleep ☑️ Recovery ☑️ Supps ☑️

Make it work for you, if it doesn’t feel right, adjust posture, position or weight.
I have found machines tend to work on my worse days as I can manipulate it to work for me.

Don’t let injuries or niggles ruin all your hard work. Don’t walk away from a good thing especially when you have worked so hard for it for a while!

Yes it can be a setback but with the right plan it can be managed!
Long term management plan is super important so do make sure to get this right!

21/01/2026

Why Balance & Strength Matter 🧠💪

Balance and strength are the foundation of how we move every day — not just in the gym, but in real life.

✨ Strength helps you build muscle, protect your joints, improve posture, and perform daily tasks with ease. It supports metabolism, bone health, and long-term independence.

✨ Balance trains your nervous system and stabilising muscles, helping you move with control and confidence. It reduces the risk of injury, improves coordination, and becomes even more important as we age.

When combined, balance and strength:
✔️ Improve overall movement quality
✔️ Reduce injury and fall risk
✔️ Enhance athletic performance
✔️ Support longevity and functional fitness

Incorporating balance and strength into your exercise regime means training your body to be strong, stable, and resilient — not just fit for now, but for life.

🧘‍♀️🏋️‍♀️ Train smarter. Move better. Live stronger.

It’s so important that you understand why you do moves like this, if your instructor has you doing a dancers pose, down dog, mermaid or half moon, it’s not for showing off some ego it’s to improve overall strength, stability and balance. Because we want you to enjoy longevity!

Hopefully see you at my next class ✨

21/01/2026

Because your body isn’t the same as it was at 25 — and that’s not a bad thing. It just means we have to work a little differently, more smarter!

A personal trainer helps you:
✨ Train in a way that supports hormones & joints
✨ Build strength without aches & injuries
✨ Improve confidence, energy & mobility
✨ Stop wasting time on workouts that no longer work
✨ Stay consistent, motivated & accountable

This isn’t about punishment or “getting your old body back.”
It’s about feeling strong, capable, and confident in this stage of life.

You deserve training that works with your body — not against it. Let’s approach this the right way! The smart way! An approach that allows you to learn, grow and feel confident in!

Ready to feel stronger? Strength has no age limit!
DM me “STRONG” 💪

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 ✨

Lifestyle Coaching By Lisa

08/03/2026

04/03/2026

26/02/2026

20/02/2026

13/02/2026

01/02/2026

29/01/2026

26/01/2026

25/01/2026

21/01/2026

21/01/2026

14/01/2026

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