Lisa Ward - Nutrition & Fitness Coach

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Lisa Ward - Nutrition & Fitness Coach

🌿 Qualified Nutrition & Weight Management Coach
💪 Supporting you to live a healthier life

12/08/2026

“I LOST 11KG & RESOLVED ISSUES I DIDN’T KNOW I HAD”

Check out another 5 ⭐ Google review!
So proud of this lady x

10/08/2026

To the woman quietly battling anxiety… this is for you. 🤍

Fortunately this isn’t something I’ve experienced however a lot of the clients I work with do.
Together this is something that we work on to help overcome & manage.

And it can be something that hits you in perimenopause or anyone.

You can be strong and still struggle.

You can be the woman everyone relies on, the one who keeps everything together, shows up for everyone else, gets things done — and still lie awake at night with a mind that simply won’t switch off.

I know what it’s like to smile when you’re overwhelmed. To say “I’m fine” when your thoughts are anything but fine.
To carry worries that nobody else can see, while somehow still finding the strength to carry on.

But I’m learning that being strong doesn’t mean pretending you’re okay all the time.

Sometimes strength looks like stopping.

Taking a few slow, deep breaths and reminding yourself: I am safe. I am here. I can get through this moment.

Going outside for some fresh air.
Taking a walk. 🚶
Putting your phone 📱 down and giving your mind a little quiet.

Writing down the thoughts that are swirling around your head instead of letting them keep circling.

Talking to someone you trust, even when the words “I’m struggling” feel difficult to say.

And sometimes, it simply means giving yourself permission to have a bad day without beating yourself up for it.

I’m learning that I don’t have to fix everything at once.
I just have to get through this moment, then the next one.

Being strong doesn’t mean carrying everything alone.

It means being honest.
It means asking for help when you need it.
It means giving yourself the same compassion you so freely give to everyone else.

❤️So, to every woman fighting battles silently: you are not weak. You are not broken. You are human.

Take a breath. Put yourself first sometimes.
Rest without guilt.
Speak your truth.
Find what grounds you.
And remember — you don’t have to carry everything alone.

There is strength in vulnerability.
There is power in asking for help.
And there is courage in choosing yourself. 🌸

To all the women who need this today — I see you. I hear you. And I’m standing with you. ❤️

07/08/2026

To the woman who looks in the mirror and doesn’t like the woman looking back… please read this. ❤️

I wonder how many of us do it.

Stand in front of the mirror when nobody is watching and silently pick ourselves apart.

My tummy is too big.
My face looks tired.
I’ve aged.
I don’t look like I used to.
I wish I could change this… and that… and everything.

We scroll through social media and see women who seem effortlessly beautiful, and somehow we convince ourselves that we have fallen short.
How wrong 😑 could we be.

But what if we stopped for a minute?

What if we stopped punishing ourselves for getting older?
For having children maybe ?
For gaining weight?
For losing weight?
For having scars, stretch marks, wrinkles, grey hairs or a body that simply doesn’t look the way it once did?

What if we gave ourselves the same kindness we so freely give to every other woman?

Because that reflection staring back at you has survived things.

She has had her heart broken.
She has wiped away tears when nobody saw.
She has loved people deeply.
She has put everyone else first.
She has carried burdens she never spoke about.
She has kept going on days when she didn’t think she could.

And somehow, we stand there and tell her she isn’t good enough because she doesn’t like the way her body looks.

Enough.

Our bodies are a beautiful gift not our enemy.

Our age is not something to apologise for.
Our imperfections are not reasons to hide.
And our worth has never been measured by a dress size, a number on a scale, or how closely we resemble the women on your screen.

Ladies, please be kinder to yourselves.

One day, you may look back at photographs of the woman you are today and wonder why you ever thought you weren’t beautiful.

Don’t wait until then to realise it.

Look in that mirror again.

Not to find what’s wrong.

Look for the woman who is still here.

She is beautiful. She is worthy. She is enough.

And if you needed to hear this today, please know you’re not alone. ❤️

03/08/2026

Are You Ignoring the Signs of Stress?
This is where I think I was before my week’s break.
Ok so you maybe thinking what have I got to be stressed about & you’re right.
But feeling constantly tired even after sleeping, digestion not firing on all cylinders, and low motivation for myself I didn’t make the connection that actually my body was telling me to slow down & take a break.
I didn’t see this as a form of stress.

Because Stress isn’t just “all in your head.”
When we’re under ongoing stress, our bodies release cortisol, often called the stress hormone. In short bursts, cortisol is incredibly helpful—it gives us the energy and focus we need to deal with challenges.

The problem comes when stress becomes constant.
Persistently high cortisol levels can affect your:
👉🏻sleep,
👉🏻mood,
👉🏻memory,
👉🏻immune system,
👉🏻digestion,
👉🏻and even your weight.

Chronic stress can increase cravings for sugary and high-fat foods, disrupt the hormones that regulate hunger and fullness, and encourage the body to store more fat around the abdomen.
Over time, it can also increase the risk of burnout and other long-term health problems.

You might notice:
😴 Feeling exhausted, even after sleeping
🤯 Difficulty concentrating or remembering things
😤 Feeling irritable, anxious, or overwhelmed
💭 Constant overthinking
💔 Headaches, muscle tension, or digestive problems
🍫 Craving comfort foods or noticing changes in your weight
🚫 Losing motivation or interest in things you usually enjoy

‼️These aren’t signs that you’re failing—they’re your mind and body asking for support.

Taking time to rest, set boundaries, move your body, practise relaxation, eat nourishing foods, and talk to someone can help regulate your stress response before it takes a greater toll on your wellbeing.

💚 The sooner we recognise the signs of stress, the easier it is to reduce its impact and protect both our mental and physical health.
Stress is something we all experience, but it doesn’t have to become our normal.

Have you noticed how your body lets you know when stress is building up?
👇Share your experiences in the comments if you feel comfortable.

31/07/2026

👇𝐀𝐍𝐎𝐓𝐇𝐄𝐑 𝐇𝐀𝐏𝐏𝐘 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐋𝐈𝐄𝐍𝐓!
This lady lost a whopping 19 inches and a stone and 4 pounds in 8 weeks! Boom 💥
So proud of her xx

29/07/2026

Age is just a number! 💪

At 79 years young, this lady is proving that determination, discipline, and a positive attitude never get old.
Up until last week she had been training in small groups & has been working out for many years.

Yesterday we were working on her upper body.
She smashed out her chest press with 5kg added, showing everyone that strength and resilience don’t have an age limit.

Watching her train is nothing short of inspiring. She reminds us all that it’s never too late to invest in your health, challenge yourself, and keep moving.

What an incredible lady, who continues to inspire me & I’m sure so many around her—what a privilege to work with her!
Keep smashing it! 👏❤️

Want to get fitter?

28/07/2026

Trying to push myself 💪🏻
1.5 x 40kg
5.5 x 30kg
Full working set on 25kg

28/07/2026

TRYING TO CHALLENGE MYSELF TO SEE WHERE I’M AT
Thanks to a couple of the guys in the gym who encouraged me last week to try & press 40kg with a bit of spotting from them - thank you
1 almost 2 reps on 40kg
5 almost 6 reps on 30kg
And finished off with a proper working set on 25kg

27/07/2026

𝐘𝐎𝐔𝐑 𝐁𝐎𝐍𝐄𝐒 𝐀𝐃𝐀𝐏𝐓 𝐓𝐎 𝐓𝐇𝐄 𝐋𝐈𝐅𝐄 𝐘𝐎𝐔 𝐆𝐈𝐕𝐄 𝐓𝐇𝐄𝐌
I’ve done many a post about the importance of good nutrition combined with strength training,
But I think 🤔 this is quite telling…

As I’ve said before strength training isn’t just about building muscle—it’s about building a stronger body from the inside out.

I came across the image below, 👇which highlights how regular resistance training can help maintain stronger, denser bones compared to a lack of mechanical stress over time.

‼️But there’s another piece of the puzzle: nutrition.

Strong bones need the right building blocks:
• Adequate protein
• Calcium-rich foods
• Vitamin D for calcium absorption
• Magnesium and other essential minerals
• Sufficient overall calorie intake

Combine good nutrition with regular strength training, and you’re giving your body the best opportunity to stay strong, resilient, and independent as you age.

Benefits of strength training include:
✅ Improved bone density
✅ Greater strength and resilience
✅ Reduced fracture risk
✅ Better mobility and quality of life

Every workout sends your body a message: “Build and maintain.”

You don’t need to train like a professional athlete. Consistency matters more than perfection.
A few sessions each week, paired with a balanced diet, can make a significant difference over the years.

💪🏻Strong muscles are great.
🦴 Strong bones keep you moving for life.

24/07/2026

I’M BACK!
What a wonderful break of true R&R I had last week!
We had a home staycation, and were certainly blessed with such gorgeous weather.
Days at the beach, time with family - all in all down time!

Back to it this week!
And what another great week, in fact every week is a great week doing what I feel I’m very privileged to do.

3 new ladies starting with me in the gym Barum Barbell one of which was 79 - and wow what a remarkable lady she is, as are all my other clients.

2 new ladies starting nutrition & 3 more ladies reaching out this week!

So if you been procrastinating about getting in touch please just do it!
I’m ready to help you x
Have a fabulous weekend!

Address

Barnstaple

Telephone

+441271545045

Website

http://lisawardcoach.com/

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