Train Insane NI

24/10/2025

With the nights getting longer and the weather turning colder, it can be tempting to reach for quick fixes or fall back into less balanced eating habits.
But eating well does not have to be complicated. It is about simple, nourishing meals that help you feel good and stay energised.

My Recipe Pack is filled with easy, nutrient-packed dishes that keep you fuller for longer, steady your energy and support your body with what it needs to feel its best.

Here’s one of my favourites: One-Pan Green Rice and Fish
A simple, high-protein meal that is fresh, satisfying and full of flavour.

Ingredients
🟢 100g spinach
🌿 30g fresh cilantro
🧅 8 spring onions
🧄 2 cloves garlic
💧 600ml water (blend together until smooth)

🍚 300g basmati rice
🐟 4 x 170g white fish fillets
🫒 30ml olive oil
🧂 Salt and black pepper to season

To make:
Add the basmati rice to a large pan and pour over the blended green mixture.
Place the seasoned fish fillets on top and drizzle with olive oil.
Cover and cook on a medium heat for around 15–20 minutes, until the rice is tender and the fish flakes easily.

Once cooked, top with 4 tablespoons of natural yoghurt and 2 teaspoons of harissa paste.
Plate up and garnish with fresh chopped cilantro.

It is light, fresh and balanced, the perfect one-pan meal for busy evenings.

If you would like more quick, high-protein, nutrient-rich recipes like this, see the link in bio or DM me “RECIPEPACK” to get yours today.

📧 lisaonlinecoaching@gmail.com
📸 instagram.com/lisaelliott.coach
🌐 lisaelliott.coach

22/10/2025

Meet Emma,
When Emma first came to see me, she was in constant pain, struggling with everyday movements, unable to train comfortably, and feeling completely out of alignment.
Her hips were uneven, her posture was compensating, and the pain was starting to affect her confidence and daily life.

As a Movement Optimisation & Rehabilitation Specialist, I bridge the gap between therapy, functional rehabilitation, and personal training. I help clients move from pain and dysfunction back to confident, pain-free performance.

My approach goes beyond symptom-chasing. I dig into the root cause, identifying mechanical imbalances and movement dysfunctions that keep people stuck in pain.
With Emma, we started by assessing her movement patterns, posture, and muscular imbalances. From there, I used a blend of manual therapy, dry needling, and soft tissue manipulation to relieve pain and restore alignment.

Once her body was moving correctly, we seemlessly transitioned into a corrective exercise and strength phase - rebuilding balance, control, and resilience so she could train confidently again.

The results?
🔥 Pain-free movement
💪 Stronger, more balanced body
✨ Confidence fully restored

Emma’s progress is the perfect example of what happens when you fix the why, not just the what.

If you’re living with pain, stiffness, or recurring injuries and you’re ready to move, train, and live pain-free - I can help!

📧 lisaonlinecoaching@gmail.com
📸 instagram.com/lisaelliott.coach
🌐 lisaelliott.coach

20/10/2025

17/10/2025

Live Q&A tomorrow for World Menopause Day 💟

Join me tomorrow at 2pm GMT for a live Q&A – Ask me anything about menopause.

We will talk about the topics that matter most to you, including:

💭 Managing symptoms like hot flushes, brain fog and fatigue
🥗 Nutrition and lifestyle support for hormone balance
💪 Exercise and recovery through perimenopause and beyond
🧠 Mindset, stress and self-care

This is a safe, supportive space to learn, ask questions and feel more confident about your body and this stage of life.

🎁 Everyone who registers will receive my Menopause Guide PDF – your free resource packed with practical tips to help you understand and support your hormones.

🔗 Link in bio to register your attendance.

📅 Live Q&A: Tomorrow, 2pm GMT
📧 lisaonlinecoaching@gmail.com
📸 instagram.com/lisaelliott.coach
🌐 lisaelliott.coach

15/10/2025

Busy? Here’s some helpful tips to hit your protein goals in under 2 minutes!

Getting enough protein does not have to mean hours of meal prep. With a few quick swaps, you can fuel your body properly, even on your busiest days.

Quick ideas that work:

☕ Add a scoop of protein powder to your morning coffee (proffee)
🍓 Greek yoghurt with fruit and seeds for a grab-and-go snack
🥣 Overnight oats made with milk, chia seeds and protein powder
🍫 Microwave protein mug cake for a quick, warm treat
🥞 High-protein pancakes using oats, eggs and Greek yoghurt
🍳 Snack box with boiled eggs, cheese cubes, veggie sticks and nuts

Each takes minutes to prepare and helps you stay fuller for longer, keep energy steady, and support muscle and hormone health.

If you want high-protein meals already planned out for you, my October Recipe Pack is filled with easy, hormone-supportive recipes for breakfast, lunch and dinner.

See the link in bio or comment RECIPE to grab your copy today.

📧 lisaonlinecoaching@gmail.com
📸 instagram.com/lisaelliott.coach
🌐 lisaelliott.coach

13/10/2025

Most women eat half the protein they actually need 🥩💪

Here’s why that matters in menopause.

As oestrogen declines, your body naturally loses muscle more quickly — and that muscle is what keeps your metabolism strong, your bones protected and your energy steady. Protein becomes even more important, yet most women over 40 are not eating enough to meet their needs.

Why it matters:

🥩 Protein helps maintain lean muscle, which supports strength, joint health and balance

🍳 It keeps you fuller for longer and helps manage cravings

💪 It supports bone health and recovery after exercise

🧠 It stabilises energy and mood throughout the day

If you often feel tired, hungry soon after eating or notice your shape changing despite training, low protein could be part of the reason.

Aim for:

✅ A palm-sized portion of protein at every meal (roughly 25–30g)
✅ Protein-rich snacks like Greek yoghurt, eggs, tuna, cottage cheese or protein powder
✅ Combining protein with fibre and colour on your plate for balance

Menopause may bring challenges, but with the right nutritional approach, you can feel stronger, healthier and more balanced through this new phase of life.

See the link in bio or comment MENONUTRITION to get your Menopause Nutrition Guide today and start living your best menopause.

📧 lisaonlinecoaching@gmail.com
📸 instagram.com/lisaelliott.coach
🌐 lisaelliott.coach

08/10/2025

Hot flushes aren’t the only sign of menopause

We often think menopause means hot flushes, but that is only one part of the picture. Hormone changes can show up in many different ways, sometimes years before your periods stop completely.

Here are a few other signs you might notice:
🌙 Disturbed sleep or night sweats
💭 Brain fog or forgetfulness
⚖ Changes in weight or body composition
💆‍♀ Mood swings, anxiety or low motivation
🔥 Joint stiffness or new aches and pains
💇‍♀ Hair or skin changes
💧 Changes in cycle length or flow

These shifts are common, but they are not something you just have to put up with. Understanding what is happening helps you take back control of your health, habits and confidence.

Comment below if you have experienced any of these. You are not alone.

📧 lisaonlinecoaching@gmail.com
📸 instagram.com/lisaelliott.coach
🌐 lisaelliott.coach

06/10/2025

Menopause 101: What Every Woman Needs to Know

Menopause isn’t a disease. It’s a natural life stage – but one you can prepare for.

Menopause marks the end of your menstrual cycles (confirmed after 12 months without a period). It usually happens between 45–55 and is driven by a drop in oestrogen and progesterone. This shift brings symptoms like hot flushes, mood swings, poor sleep, and more.
The 3 Stages of Menopause:
⿡ Perimenopause – Hormones fluctuate. Symptoms begin: irregular cycles, hot flushes, mood swings.
⿢ Menopause – Periods stop for 12 months. Symptoms often peak.
⿣ Postmenopause – Symptoms may ease, but long-term health concerns (bone, heart, muscle, cognition) come into play.
Why this matters:
Falling oestrogen affects your bones, heart, muscle, sleep, mood, and metabolism. Ignoring it now can mean bigger health challenges later. But the good news? With the right strategies, you can protect your future health, feel stronger, and take back control.
👉 Don’t wait until symptoms derail your life.
👉 Don’t just “put up with it.”
👉 Start preparing today.

📧 Email me: lisaonlinecoaching@gmail.com
📸 Connect on Instagram: instagram.com/lisaelliott.coach
🌐 Visit: lisaelliott.coach
💪 You don’t have to guess your way through menopause — I’ll show you how to manage symptoms, stay strong, and protect your long-term health. Message me today and let’s talk next steps.

03/10/2025

Menopause Awareness Month: You are not alone.

It is Menopause Awareness Month. Too many women carry symptoms quietly and feel unsure where to start. I hear you. This month I will share clear, practical ideas to help you feel more steady in your body and more confident in your choices.

What to expect here
• Simple, hormone aware nutrition ideas you can use today
• Short, doable strength and mobility to keep you moving well
• Sleep and stress resets to lift your energy

We will keep it realistic, supportive and evidence informed. Small steps add up. Save the posts, try one change at a time, and notice what helps you feel better.

Follow along and share with a friend who needs this.

📧 lisaonlinecoaching@gmail.com
📸 instagram.com/lisaelliott.coach
🌐 lisaelliott.coach

30/09/2025

October Intake Now Open

Starts Monday 6th!

Imagine where you could be by Christmas if you started today.

✨ More energy
✨ Fitter, stronger, leaner
✨ Back in control of your body

Our Online Coaching Programme kicks off Monday 6th October, and this is your chance to join a group of women who are ready to take action.

Don’t wait until January to make changes – start now and feel amazing by Christmas.

🔥 Limited spaces available – to apply see link in bio or DM - OCTOBER

.coach 💪