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

Q: ¿Cual es la direccion?

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

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 ✨

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 🚀

Lifestyle Coaching By Lisa

13/02/2026

01/02/2026

29/01/2026

26/01/2026

25/01/2026

21/01/2026

21/01/2026

14/01/2026

08/01/2026

04/01/2026

16/12/2025

07/12/2025

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