Lisa Ward - Nutrition & Fitness Coach, Barnstaple (2025)

23/07/2025

𝐖𝐇𝐀𝐓 𝐀𝐑𝐄 𝐓𝐇𝐄 𝐁𝐄𝐍𝐄𝐅𝐈𝐓𝐒 𝐎𝐅 𝐇𝐀𝐕𝐈𝐍𝐆 𝐀 𝐌𝐎𝐑𝐄 𝐁𝐀𝐋𝐀𝐍𝐂𝐄𝐃 𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓 𝐕 𝐂𝐄𝐑𝐄𝐀𝐋?

When it comes to breakfast, I know many of you may not even have any but instead may grab a snack bar or something on the go or for later.

For those of you who train in the gym you may not have breakfast either, & this may depend on your own training goals.

‼️But when it comes to breakfast what’s your breakfast of choice?

Pictured here, working from the bottom to top left
➡️I have an omelette & an overnight oats ( I will also add a handful of berries to this in the morning)

➡️Top right I have a 40g portion of Special K (other brands are available !)

So what are a few benefits of my more balanced ones over my cereal?

1️⃣ Protein from my 0% Greek yoghurt, some from my oats & with a bit of healthy fat - a bit of protein in too in the nut butter) ) will keep me fuller for longer

2️⃣ The oats ( starchy carb) will give me slow releasing energy throughout the morning combined with nut butter it will lower the GI of the meal (blood sugar impact)

3️⃣ Whilst I appreciate not everyone will have time to do eggs this is a savoury breakfast & 0️⃣ sugar.
Perhaps boiling some eggs the day before instead?

👆So the above aren’t going to give me any spikes in blood sugars or trigger any cravings just keep me nice & full!

4️⃣ My cereal portion is 10g more than the recommended serving size on the box.
It’s still a relatively small portion so I’d need a lot more to come anywhere close in filling me up.

5️⃣ My cereal is mainly carbohydrates, minimal protein but has some good vitamins & minerals as does my more balanced ones.

‼️The Sugar content of cereals will depend on which ones you choose this one is significantly lower than some.

🤤 However, this is not going to keep me going until lunch time, I’ll be hungry & looking for something to snack on.

There are of course many different options.
🙏Please don’t think I’m saying cereal is “bad” merely demonstrating the differences between these examples.

🙏 And do let me know what your breakfast of choice is & whether this has been useful and of course please do share away!

21/07/2025

✨ Do You Want to UN-DIET Yourself? ✨

What if I told you that you don’t have to count every calorie, label foods as “good” or “bad,” or feel guilty for enjoying your favorite dessert?

What if freedom, not restriction, is the real path to feeling good in your body?

🚫 No more yo-yo dieting
🚫 No more food guilt
🚫 No more obsessing over the scale

✅ Just nourishment
✅ Body trust
✅ Real-life balance

If you’re tired of the diet rollercoaster and ready to feel at peace with food, your body, and yourself — it might be time to UN-DIET. 💥

Drop a ❤️ if you’re ready to ditch diet culture and reclaim your power.

Let’s talk about what food freedom can really look like. 👇

18/07/2025

🥘 “𝑰𝑻 𝑵𝑬𝑬𝑫𝑺 𝑼𝑺𝑰𝑵𝑮 𝑼𝑷..”
𝑰𝒔 𝒕𝒉𝒊𝒔 𝒀𝑶𝑼?
Well, if it is, you’re not alone.

I mean who wants to waste food?

And that’s not just because of the current cost of living crisis but with so many starving people not just in our own country but those across the world, it’s no wonder we want to put our food to good use & eat it up!

BUT this another common thing that can lead to overeating & determine what’s on your plate is what’s going on in your fridge!

As part of my nutrition coaching we will look at your portions.
I will teach you how to manage your portions whilst keeping you full & enabling you to achieve your weight management goals.

👉🏻But as a Starter here are a few of My Top Tips!

👀 If you don’t do your food shopping online try & choose longer dated products.

👀Look at your labels before you pack everything away - can it be split into portions?
And can you freeze anything you’re not going to need?

⏹️ “USE BY” date - this marker is for highly perishable goods which would become a health risk if eaten AFTER the recommended date.

▶️ “BEST BEFORE” date - this marker means the food is NOT dangerous to eat after this date it’s just not at it’s best.

If you’d like to find out more, learn to manage your portions, & generally feel better about yourself please get in touch.

As always it would be great to hear your thoughts so please do drop a comment below 👇 and let me know how things are for you & has this been useful?

16/07/2025

“👇𝐓𝐇𝐄𝐑𝐄 𝐖𝐀𝐒 𝐍𝐎 𝐑𝐈𝐆𝐇𝐓 𝐎𝐑 𝐖𝐑𝐎𝐍𝐆, 𝐈𝐓 𝐖𝐀𝐒 𝐖𝐇𝐀𝐓 𝐖𝐎𝐑𝐊𝐄𝐃 𝐅𝐎𝐑 𝐌𝐄…”
2 stone loss incoming …a stone of which has been lost since finishing her programme.

What a truly inspirational lady, so proud of her.
Check out what she’s had to say in yet another 5 ⭐️ Review!!

14/07/2025

✨ What Does “Toning Up” Actually Mean? ✨

“ I want to tone up Lisa.”
I hear this such a lot but what does it actually mean?
Well, people usually mean they want to look a bit more defined, possibly look leaner & feel stronger—but what does that actually involve?

👉 “Toning” isn’t a special kind of workout.
It’s really just a mix of two things:
1. Building muscle
2. Losing body fat

There’s no such thing as a “toning” exercise. To get that defined, sculpted look, you need resistance training (yes, weights!) to build muscle, and a healthy diet/cardio plan to reduce fat so those muscles show.

💪 So instead of “toning,” think:
• Strength training
• Progressive overload
• Consistency
• Smart nutrition

No, lifting weights won’t make you bulky—it’s one of the BEST ways to get that fit, strong, lean look many people are after when they say “tone.”

So when you next hear yourself saying tone, don’t forget you need to build some muscle too as well as losing some or any body fat.
Work on what’s really happening beneath the surface!

09/07/2025

💪🏻𝐋𝐀𝐃𝐈𝐄𝐒 𝐎𝐍𝐋𝐘 𝐂𝐋𝐀𝐒𝐒𝐄𝐒!

With 3 classes to choose from, here are just a few of my Monday ladies in action!

Whilst it’s the holiday season, new ladies are still coming along & finding a love ❤️ for fitness.

❗️All abilities welcome including if you experience joint, wrist, elbow & knee challenges, many of my ladies do.

We’ll work to your ability, adapting movements to suit your individual needs.

Looking for an all ladies, friendly, fun & motivational environment?
Then come & join us!
We’d love to see you!

Details of all classes below 👇

𝐌𝐎𝐍𝐃𝐀𝐘 𝐌𝐎𝐑𝐍𝐈𝐍𝐆 𝟏𝟎𝐚𝐦-𝟏𝟏𝐚𝐦
**NEXT CLASS MONDAY 14TH JULY **
St John’s church hall, South Street, Newport Barnstaple EX32 9DT

𝐖𝐄𝐃𝐍𝐄𝐒𝐃𝐀𝐘 𝐄𝐕𝐄𝐍𝐈𝐍𝐆 𝟔𝐩𝐦-𝟕𝐩𝐦
**NEXT CLASS 16TH JULY weather permitting **
Rock Park, opposite the skate park, Barnstaple

𝐓𝐇𝐔𝐑𝐒𝐃𝐀𝐘 𝐌𝐎𝐑𝐍𝐈𝐍𝐆 𝟏𝟎𝐚𝐦-𝟏𝟏𝐚𝐦
**NEXT CLASS THURSDAY 17TH JULY **
St John’s church hall, South Street, Newport, Barnstaple EX32 9DT

Ladies only, in a fun & welcoming environment!

Please drop me a message or comment below ⬇️

07/07/2025

𝐖𝐇𝐀𝐓 𝐖𝐎𝐔𝐋𝐃 𝐘𝐎𝐔 𝐖𝐀𝐍𝐓 𝐅𝐑𝐎𝐌 𝐀 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 & 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐂𝐎𝐀𝐂𝐇?
We’re officially in summer already! 😳
I can’t believe where this year is going!!

With this in mind, is it time for you to think about any of these:
Sorting your diet out?
Getting healthier?
Getting fitter?
Switching up your existing training routine?
Work with someone new?

👉🏻If the answer is YES then what do you want from your coach?

Whilst you consider that, I’ll share with you just a few things you will get from me.

Whether it’s nutrition coaching or Personal training or a combination of both, here’s just a snippet of what you’ll get:

✅ Results
✅ Someone who will relate to you
✅ Someone who will understand you
✅ Someone you can relate to
✅ Motivation
✅ Support
✅ Accountability
✅ Challenge in the right way
✅ Fun
✅ Knowledge
✅ Encouragement
✅ Put at ease
✅ Make you feel comfortable
✅ Improved self confidence
✅ Help you feel good
✅ Honesty
✅ Help you break down any barriers

Please check out my reviews for validation & confirmation.

If you’d like to learn more please drop me a message & please do share away!
Thank you as always x

04/07/2025

𝐖𝐎𝐖 😮 𝟓 𝐘𝐄𝐀𝐑𝐒 𝐀𝐆𝐎 𝐓𝐎𝐃𝐀𝐘…
This was me 5 years ago, conducting my Personal Training practical exam!

You may recall we’d just come out of the first lock down, hence the distance between & my lovely client for the day.

This seems a lifetime ago!!
I never thought I’d actually use this qualification & certainly not run my own business!

At the time, I had literally embarked on this journey as a focus, to give me a purpose until I found “a job!”

Health & Fitness had always been my passion.

And I haven’t looked back since.

Yes it’s been tough at times trying to generate my own business & generate enough money.

But, I see myself as very privileged to help so many, especially ladies.
Helping them feel better about themselves, building confidence & strength through working with them on their nutrition, 1:1 personal training and or attend my classes.

I’ve been told countless times “Lisa, you’re changing people’s lives.”

How powerful is that!

Yes, it’s 5 years ago, but every day is a school day, I’m still pushing constantly to be the best I can be.

If you’d like some help with your diet and or your fitness please get in touch.
I would love to help you.

Have a wonderful weekend x

30/06/2025

𝐖𝐇𝐘 𝐂𝐎𝐌𝐄 𝐓𝐎 𝐌𝐘 𝐂𝐋𝐀𝐒𝐒𝐄𝐒?

Here’s just a few of my ladies from this morning’s class.
And a few of them sharing with you why they come along!

Whilst it’s the holiday season, new ladies are still coming along & finding a love ❤️ for fitness.

❗️All abilities welcome including if you experience joint, wrist, elbow & knee challenges, many of my ladies do.

We’ll work to your ability, adapting movements to suit your individual needs.

Looking for an all ladies, friendly, fun & motivational environment?
Then come & join us!
We’d love to see you!

Details of all classes below 👇

𝐌𝐎𝐍𝐃𝐀𝐘 𝐌𝐎𝐑𝐍𝐈𝐍𝐆 𝟏𝟎𝐚𝐦-𝟏𝟏𝐚𝐦
**NEXT CLASS MONDAY 7TH JULY **
St John’s church hall, South Street, Newport Barnstaple EX32 9DT

𝐖𝐄𝐃𝐍𝐄𝐒𝐃𝐀𝐘 𝐄𝐕𝐄𝐍𝐈𝐍𝐆 𝟔𝐩𝐦-𝟕𝐩𝐦
**NEXT CLASS 2ND JULY weather permitting **
Rock Park, opposite the skate park, Barnstaple

𝐓𝐇𝐔𝐑𝐒𝐃𝐀𝐘 𝐌𝐎𝐑𝐍𝐈𝐍𝐆 𝟏𝟎𝐚𝐦-𝟏𝟏𝐚𝐦
**NEXT CLASS THURSDAY 3RD JULY **
St John’s church hall, South Street, Newport, Barnstaple EX32 9DT

Ladies only, in a fun & welcoming environment!

Please drop me a message or comment below ⬇️

27/06/2025

🏖️ 𝐀𝐍𝐘 𝐇𝐎𝐋𝐈𝐃𝐀𝐘𝐒 𝐏𝐋𝐀𝐍𝐍𝐄𝐃?
Don’t laugh 😆 this was me posing especially for you 😂 I don’t normally do this I promise!!

Anyway, I don’t know about you but, I can’t wait for another holiday!!

So, have you booked a hols yet?

Getting that holiday booked can also kickstart your longer term, healthier eating and or fitness journey.

And by working with me on Nutrition you’ll learn how to:

✅ Feel good about yourself.
✅ Still have the food & drinks you enjoy whilst working towards your goals.
✅ Keep yourself full.
✅ Manage any cravings
✅ Make better informed decisions around your choices
✅ Lead a healthier, balanced lifestyle for life.
✅ Reset when you’ve had a busy social weekend, break or holiday.
✅ Manage any trigger points that lead you to eat and/or drink.
✅ Ensure you don’t deprive yourself.
✅ Be more confident

💪🏻And/or If you’re looking to get fitter & tone up ⬆️ then by working with me you’ll:

✅ Learn how to conduct your exercises correctly & safely
✅ Learn to exercise effectively & in line with your training goals
✅ Have the options to work 1:1, 2:1 with a friend or partner or in a group environment with other lovely ladies.
✅ Become fitter, stronger & more confident.

If any of the above sounds what you’re looking for then let’s get going!
I’d love to hear from you & get you holi bobs ready or if you need help getting back on track.

Lisa x

25/06/2025

💪🏻 𝐀𝐌𝐀𝐙𝐈𝐍𝐆 𝐏𝐑𝐎𝐆𝐑𝐄𝐒𝐒!
Everyone starts somewhere, and that’s what these ladies did when they first came along.
Many of which had never exercised before and/or are dealing with various joint issues.
But look at them!
It just shows how joining a class can help your overall strength & confidence whilst meeting new people.

Whilst it’s the holiday season, new ladies are still coming along & finding a love ❤️ for fitness.

❗️All abilities welcome including if you experience joint, wrist, elbow & knee challenges, many of my ladies do.

We’ll work to your ability, adapting movements to suit your individual needs.

Looking for an all ladies, friendly, fun & motivational environment?
Then come & join us!
We’d love to see you!

Details of all classes below 👇

𝐌𝐎𝐍𝐃𝐀𝐘 𝐌𝐎𝐑𝐍𝐈𝐍𝐆 𝟏𝟎𝐚𝐦-𝟏𝟏𝐚𝐦
**NEXT CLASS MONDAY 3OTH JUNE**
St John’s church hall, South Street, Newport Barnstaple EX32 9DT

𝐖𝐄𝐃𝐍𝐄𝐒𝐃𝐀𝐘 𝐄𝐕𝐄𝐍𝐈𝐍𝐆 𝟔𝐩𝐦-𝟕𝐩𝐦
**NEXT CLASS 2ND JULY weather permitting **
Rock Park, opposite the skate park, Barnstaple

𝐓𝐇𝐔𝐑𝐒𝐃𝐀𝐘 𝐌𝐎𝐑𝐍𝐈𝐍𝐆 𝟏𝟎𝐚𝐦-𝟏𝟏𝐚𝐦
**NEXT CLASS TOMORROW 26TH JUNE**
St John’s church hall, South Street, Newport, Barnstaple EX32 9DT

Ladies only, in a fun & welcoming environment!

Please drop me a message or comment below ⬇️

23/06/2025

🫵🏻 𝐇𝐎𝐖 𝐃𝐎 𝐘𝐎𝐔 𝐃𝐄𝐀𝐋 𝐖𝐈𝐓𝐇 𝐓𝐇𝐈𝐍𝐆𝐒 𝐖𝐇𝐄𝐍 𝐋𝐈𝐅𝐄 𝐆𝐄𝐓𝐒 𝐓𝐎𝐔𝐆𝐇?

Firstly, let’s spare a thought for all those of you who have tough things to deal with at the moment.
Whilst I say this, my thoughts are also with all those innocent people caught up in a war zone or in poverty across the globe 🌎.

Life has a habit of throwing things our way when we’re least expecting them.
Let’s face it most of us probably take our every day lives for granted & then when we’re struck a blow from nowhere, everything can change.

👉🏻So, what do you do when something happens?
How do you deal with it?

Everyone has different coping mechanisms from food 🥘 chocolate 🍫 alcohol 🍷 to not eating 🥣

Possibly go into themselves & become low, are in denial, excessive exercise, shut themselves away, stay in bed 🛌….plus much more I’m sure.

I guess my message today is, for anyone going through tough times is to:

💚 Look after yourself & be kind to yourself.
👄 Talk - whether that’s to your friends, family or someone impartial - it will help,
❤️Treasure every moment
👩‍👩‍👧‍👦 Surround yourself with positive people
❌ Try NOT to find comfort from food & drink it’s a viscous circle ⭕️ which will potentially make you even more unhappier in the end.
✅ Try & do something positive which makes you happy or will have a positive impact on you.

Whatever it maybe, there will always be someone who can help you, listen & get you on the right path if needed.

Lisa x

Lisa Ward - Nutrition & Fitness Coach

23/07/2025

21/07/2025

18/07/2025

16/07/2025

14/07/2025

09/07/2025

07/07/2025

04/07/2025

30/06/2025

27/06/2025

25/06/2025

23/06/2025

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