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Lisa Jane Health & Fitness

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25.01.2022 Last chance to order merch, will be placing the order tomorrow morning so DM me if you want something Last chance to order merch, will be placing the order tomorrow morning so DM me if you want something

25.01.2022 Struggling NOT to reach for all the indulgent snacks in the cupboard during isolation? Instead of trying to NOT EAT them, or more to the point trying to unsuccessfuly SUBTRACT them from your day, why dont you think about what you can ADD instead, to align with your goals? Or just for the sake of health Add more water, more vegetables, more protein. Focus on ensuring you are at least getting the good, wholesome stuff in first. Then worry about the subtracting, deprivation s...ide of things later. Remember, there are a lot of psychological factors at play here during a situation that no one has ever experienced before, its not just a matter of not being able to exercise your willpower. So before you go chastising yourself for not being able to refrain from certain foods, first think about just ensuring that amongst it all, youre nourishing yourself first. #lisajanehealthandfitness #isolationtips #selfcare #begentlewithyourself #diet #nutrition #wellbeing #health See more

24.01.2022 Tracking gets a bad wrap a lot of the time. But if you change the mindset behind why you track it can change the emotions & feelings around the process itself. In a situation where we have much less control over certain circumstances in our lives, ie. working from home, outdoor exercise restrictions, social restrictions, not knowing when these restrictions will be eased/lifted, what new normal will we be returning to etc. ... Tracking can provide an element of control for us where so much has already been taken away. Now, I know I dont speak only for myself when I state that iso has incited feelings of a child unrestrained in a fountain of chocolate and raining lollies at one time or another which lets face it, has you feeling a little less in control with each day that passes. This week I have been tracking DILIGENTLY & I feel worlds better for doing so. I PLAN my food within a 5% difference to my set macros & THATS ALL I EAT. Aside from the initial mental load of pre planning in the morning - see pic, I can completely forget about that side of my life. Bonus! Macros are around maintenance ( so decently higher volumes of food when youre not eating uber eats & cookies ) the result, zero binges & im a few days out from my cycle which tends to have cravings much higher, hence the tracked chocolate today; which I felt like yesterday but didnt plan for. Im not tracking to lose weight, Im tracking to support my macro/micronutients ( vitamins/minerals ) for performance/growth & PHYSICAL & MENTAL HEALTH in a time of high stress. I never have issues hitting protein so Im prioritising carbs BUT my advice to most people given what I notice with nutritional trends among clients is PRIORITISE PROTEIN, FIBRE, AND HYDRATION. Fill your plates with veggies & dont be afraid to eat fruit/carbs. They do NOT MAKE YOU FAT, thats a calorie surplus that does that. If youre eating 80-90% healthier wholefoods ( with the exception of fats like nuts/oils/avocados etc ) the volume of food SHOULD BE DECENT. Change your perspective & track for quality, health & performance. Having control over an element of your life that also enhances well-being feels good!

24.01.2022 RECIPE PACKS!! 4 PDF recipe packs now available - a total of 188 recipes. Choose from LOW CARB, HIGH PROTEIN, PLANT BASED or VEGAN. The best part? Theres no tedious recipe creation in My Fitness Pal to track them, that part is taken care of. All you need to do is cook them, scan the barcode and enjoy Easy! ... Packs can be purchased at $25 each OR $60 for all four packs. Better than that, refer a friend to purchase all four and Ill send through the monthly recipe packs from JUNE all the way through to DECEMBER for free as a thank you for helping to support small business ( note: packs from OCT to DEC are yet to be created but will be sent when each month rolls around ). Whose keen? Comment below or send me a direct message for your link to download. #recipepacks #vegan #plantbased #highprotein #lowcarb #foodprep #supportsmallbusiness #yum #macros #foodprepmadeeasy

24.01.2022 Im terrible at capping vids But in all seriousness, please reach out if you are not doing so well. Hopefully some of these tips help x ... https://youtu.be/yWNVMzwupXY

23.01.2022 I recorded this vid for my clients post check ins this morning & I thought I would share some snippets from it as a reminder to all. Check in on your bad weeks! Coaches don't expect A+ students EVERY WEEK, what we do expect is transparency and an ability to help you to troubleshoot the stuff that happens when life throws you a curve ball. If we don't know we can't help, if you're not reporting accurately you're cheating yourself & you'll never pinpoint the reasons your goals... are not being achieved. Sometimes it comes from not wanting to feel like a failure when you know you haven't adhered to the plan and I know that most people don't want to let their coach down. Trust me, I get it but all we want to do is help you find those strategies & work through them WITH you, as a partnership, as a team. Its like not sticking to your budget then trying to pinpoint where the holes are, you can't. report accordingly so you know where to look to make improvements. On those weeks you've just gotta take it on the chin and realise you could do better & record the appropriate data. Its also nice to witness the correlation between not so efficiently planned & executed weeks and a lack of progress and those weeks where you nail it impeccably and get to see the shifts as a result. More often than not, your coach will have some pretty good strategies up their sleeve to help guide you through similar weeks to better adhere & regain that control over your choices. Help your coach help you! #coach #checkins #bodycomp #coachclient #personaltraining #lisajanehealthandfitness #healthandfitness

23.01.2022 LEMON & COCONUT PROTEIN BALLS 1 cup of vanilla protein powder. I use @atpscience vanilla caramel Noway protein. 1/2 cup almond meal ... 1/2 cup coconut flour 1/2 cup desiccated coconut ( extra to roll ) 2 TBSP chia seeds Rind & juice of one lemon 1 TBSP rice malted syrup ( could use maple or sugar free maple ) 1/3 cup coconut oil ( recipe calls for this much but I could have definitely used less ) 2 TBSP greek yogurt ( save this until last ) Place all dry ingredients in a bowl and combine. Add wet ingredients MINUS the yogurt (you will use the yogurt to make the mixture the right consistency for rolling into balls ) and mix thoroughly. I use my hands If the mixture is too dry add yogurt until the consistency is moist but firm. If you add too much, add in some extra almond meal or coconut flour. Roll into balls & coat with extra coconut. Refrigerate for a minimum of 1 hour. NOTE: the amount of wet ingredients will depend on the type of protein and coconut flour you use. The protein I use does not get thicker with liquid and is quite thin. Next time I will reduce the amount of coconut oil to 1 tbsp & just use more yogurt. These are delicious and taste just like a clean lemon slice #lisajanehealthandfitness #healthandfitness #healthandwellness #proteinballs #recipe #foodprep #macros #nutrition #coach #personaltrainer #melbourne #reservoir #industrialstrengthandfitness #mumswholift #womenwholift

23.01.2022 Are you guilty of rushing reps, partial range of motion, picking up the lighter weights for the sake of making it easier when you know you could go heavier? Do you go for heavier weight at the expense of execution and range of motion? The time you spend in the gym should be quality enough that you're getting a return for your efforts. But if you're just coasting or just getting it done without much intent, its almost like drilling holes in your bucket while you're spending h...ours topping up the water. You're losing out on a lot. And sure, if there's not an exponential amount of holes you MIGHT eventually fill your bucket, but you could do it a lot faster if the quality & integrity of the bucket were better. If you're performing 3 sets of 16 lunges, wouldn't you prefer all of those 16 reps to provide the appropriate stimulus for muscular growth/adaptation, instead of just a few? *Slow your reps down & take note of your coach's tempo prescription *get full range of motion ( where applicable ) - Often point number one will aid in point number two. *Video your lifts. You can learn a lot from watching your own technique. Sometimes progress isn't about the number, but the execution, quality and consistency of the reps across & within a set. In short, do things properly. Of course this is an oversimplification of all the possible elements at play but the points mentioned above are ones you can make a conscious effort to control and generally yield a pretty decent rate of return. Your time in the gym is an investment. Don't spend 60+ minutes in there & only get results from 20 of them. Before you go adding volume, think about what you could do better ( to plug those holes ) so your time spent in the gym is more efficient for you. More isn't always better. Better is better. To all my clients, im sorry you have to hear me say 'slow down' so much Its outta love, I promise #trainingtips #bebetter #training #strength #lisajanehealthandfitness #healthandfitness #coach #mindset #progress #slowandsteady #tempo #control #efficacy #kiss

22.01.2022 Wishing you all a very merry christmas Take care of one another and most importantly, enjoy the day with your loved ones, eat, drink & be merry Remember, its not what you do between Christmas and New Year that matters most, its what you do between new year and the following christmas. ... Thank you to all of my amazing clients for making this past year so wonderful, without you all, LJHF would not exist, so from the bottom of my heart, thank you for choosing me to be your coach. Your cards and gifts have been so beautiful and thoughtful and honestly mean SO much #grateful Now, lets kick 2020 in the dick All my love xx #merrychristmas #christmas #christmas2019 #family #blessed #grateful #personaltrainer #coach #healthandwellness #healthandfitness #mumswholift #womenwholift

22.01.2022 GLUTEN FREE LEMON & BLUEBERRY BAKED PANCAKES 1/2 cup almond meal 1/2 cup gluten free self raising flour 1/2 cup coconut flour Pinch of bicarb... 4 x scoops of @atpscience Noway vanilla caramel protein (80g) 240grams of chobani yogurt (full fat ) Rind & juice of one lemon 3 large eggs 1/4 cup of honey ( could use Natvia or sugar free maple ) Approx 1/3 cup of rice milk ( save this until all other ingredients are mixed; how much you need will depend on the protein powder you use and the coconut flour you use, some can be quite drying ) Combine all ingredients in a bowl using beaters or a food processor & add enough ( rice) milk until it looks similar to a cake batter. Grease a shallow slice tin with coconut oil and line with baking paper. Pour in mixture and stud with frozen blueberries ( or raspberries ). Bake on 190 for approximately 20 minutes. I cut ours into 12 slices & send them to school with Phoenix. No idea of macros if I reinstall MFP Ill add them in and update #recipes #proteinpancakes #nowayprotein #atpscience #blueberryandlemon #bakedpancakes #yummy #foodporn #kidssnacks #lunchboxideasforkids #omnomnom #gainsbro

21.01.2022 'Get more veggies in' was also on my list for improving my health/wellness ( I had a moment in my stories on my personal page, yesterday ) and I LOVE breakfasts like this. Definitely one of my faves, volume is high & micronutrients too! I dont meal prep anymore because I choose time with my family over 8 hours in the kitchen on Sundays & I often work on back end business stuff, and while there are a heap of veggies in the meals I buy, I could def do with more. This has b...rocolini, capsicum, zucchini, mushrooms & spinach AND its seriously delicious! Topped with poached eggs for protein and good fats, breakfast is sorted & I've got a decent serve of my daily veggies in, too! I should prob go get some more water in after the 4 coffee's I've had oops. #foodporn #breakfast #veggies #yum #omnomnom #macronutrients #micronutrients #eggs #poachedeggs

20.01.2022 Last week I had someone reach out to say they wanted to pay for a number of personal training sessions for someone less fortunate who wouldnt otherwise be able to afford 1-1 coaching. Their words were, I have been lucky enough to have been relatively unaffected by the recent pandemic and so i would like to do this to support both your business, and someone who would really benefit for your services but may not be able to afford 1-1 sessions I was so taken aback by this inc...redibly kind gesture, for so many reasons and I have a couple of people in mind who I know would be so grateful for the opportunity. This amazing human wishes to remain unnamed but i cannot thank you enough for your kindness and support. I will also be reducing my cost per session to increase the value & time that will be given to the person i choose. The support i have recieved from both fellow coaches and clients during this time has been so lovely and this is just the icing on the cake. So many blessings have been born out of recent events and its difficult not to feel more grateful than anything else, for it ever happening in the first place I hope you see this, you wonderful human. Thank you, from the bottom of my heart xx #gratitude #grateful #anonymousbenefactor #donate #support #community #personaltrainer #blessed #thankyou

19.01.2022 Sometimes it's not a matter of eating 'less' or eliminating foods but making better choices that help fulfill the other 'needs' our nutritional habits might involve without blowing your caloric budget https://www.instagram.com/p/B9S_jZpgR3O/?igshid=ac83f3yzldru

19.01.2022 https://www.instagram.com/p/B9LYYGIA0Ot/

19.01.2022 Struggling to hit your fibre targets? This little gem is a welcomed addition to keep on hand in your pantry. I found mine in the health food section of Coles & its helped with hitting fibre goals on days where I might be on the lower side. Keep in mind that MFP doesn't always register fibre in certain foods or meals you might scan, depending on whose created the original entry. Something to watch out for. But so far I've added this to oats, overnight oats and my shakes ( m...ost common combo above ) No reason i haven't used milk here for a macro perspective, I just hate it in my shakes Swipe right for macros but essentially I've hit 13 grams of fibre already. Why is it good? It has resistant starch ( both soluble and insoluble fibre ). The insoluble fibre passes through your small intestine unchanged and into your colon for your good bacteria to feed off & thrive. So very good for your gut micribiome which studies are only really beginning to show its connection to so many other aspects of your overall health & well-being. Plus, pooping is important #greenbananafibre #health #wellness #personaltraining #coach #macros #micronutrients #lisajanehealthandfitness #healthandfitness https://www.instagram.com/p/CK7UbtGAB12/?igshid=zeea0ys733fu

18.01.2022 My articulation of habit building and neuroplasticity is far from sophisticated and likely doesnt do any of it justice, however, it may be helpful to some, so im sharing here in a post just in case. Ive recently read a few books which helped with this insight & inspired me to formulate the story ( now post ) after encountering some common difficulties that clients experience in changing habits and trying to build new healthier lifestyles. The book im currently reading is L...OST CONNECTIONS by author Johann Hari. Prior to this I read ATOMIC HABITS by James Clear ( i think lots of you have read this given the recent influx of posts ive seen around habit formation) Firstly, another book ive had in my bookshelf for a minimum of 5 years and never read was THE BRAIN THAT CHANGES ITSELF by Normal Doidge All very easy & worthy reads. Sunday musings hope it helps x #thebrainthechangesitself #lostconnections #atomichabits #neuroplasticity #habitformation #sunday #books #lisajanehealthfitness #coach #personaltrainer https://www.instagram.com/p/CBHIDFuAqnr/

17.01.2022 NON EXERCISE ACTIVITY THERMOGENESIS & HOME ISOLATION What is it & why its something you should be aware of now more than ever. Scroll through and have a read ... Take aways keep training volume & intensity moderate and reasonable so you are not too tired to.... do more around the house & stay active throughout the remainder of the day to maintain NEAT levels while technically not NEAT, get out and walk to keep steps up, clear the mind and improve heart health. Feel free to reach out if you have any further questions. Image: https://www.researchgate.net//Components-of-total-daily-en #healthandfitness #lisajanehealthandfitness #coach #neat #bodycomposition #health #wellness #lockdown #lockdowntips #selfcare @ Melbourne, Victoria, Australia

16.01.2022 Keeping tightness under the bar Client Zal showing a subtle but very important difference in her core & lumbopelvic control in the squat. Now, I say subtle but she has been putting in A LOT of work these past 4-6 weeks to be able to maintain this throughout her reps. And at a heavier weight. Watch her pelvis flare back when she initiates the reps in the first video, compared to the second video where she keeps that belly button pulled into the spine and main...tains neutral on the eccentric and concentric portion of the squat. Result? Much more consistency, better control and no more soreness in her lower back the following day = safer under load What did we do? My biggest cue for this client was to slow down and maintain consistency. To emphasize this I programmed tempo squats (taking 3-4 seconds to reach the bottom position ), paused squats AND safety bar squats. Her additional core work was to focus on bracing on other lifts as well as deadbugs, paloff press, planks & hollow holds. Zal has done such an amazing job at putting in the work and the results speak for themselves. We all want to shift heavy weight but make sure you put in the time to build a solid foundation first & build rep consistency & fluency. #lisajanehealthandfitness #healthandfitness #mumswholift #womenwholift #girlswholift #gettingstronger #personaltrainer #coach #reservoir #squat #hardworkpaysoff #safetybarsquats #core #consistency #supermum

16.01.2022 https://www.instagram.com/p/CDhl83igckq/

15.01.2022 SUPER DUPER excited to have this young lady back in the gym, getting strong. With the help of her school last year @maddyroy_ participated in PT sessions weekly for a full term & saw significant increases in her strength, her well being and her confidence. Her mum even said that after spending quite some time with her physio, Maddy never saw much of an improvement in her knee pain until she started strength training. It seems she hasn't forgotten a lot of the movements we w...orked on last year despite covid & not being able to PT. Maddy, your focus and execution of exercises always impresses me! Well done! A little while ago, a very generous individual donated PT sessions to anyone I felt would benefit. I contacted Maddy yesterday & her beautiful mum & brother drove her to the gym for her first session back today. Maddy now has sessions pre-paid until 28th of December! Super stoked for you, Maddy! Thank you to the lovely human who wanted to anonymously make a difference to someone else. You are appreciated #grateful #healthandfitness #personaltrainer #coach #pt #generosity #strength #movement

15.01.2022 Meal prep ideas for your Sunday? Enjoy! Hope they help ... #yum #quickandeasy #dinner #lunch #breakfast #foodprep #nutrition #macros #recipepack #sunday #mumlife #lisajanehealthandfitness #healthandfitness #delicious #planahead #foodplan #recipe

14.01.2022 Narrative & storytelling is what we do as humans. We create a narrative about WHO we are throughout our lives based on a multitude of factors & our experience of the world around us. We attach emotions to those experiences & our subsequent narratives & we create an identity from that narrative. Im not a fit person, I have zero control around food, I cant lose weight because I have PCOS, Im not a reader, Im not intelligent, motivated...... we create these narratives, att...ach emotions to them & find a way to convince ourselves that this is burden or station in life. What happens here however, is this narrative becomes a get out of jail free card in some instances. We use it as an excuse to make poor choices because THATS WHAT WE ARE. But what actually makes us who we are? Is it our narrative or is it our choices/actions? Our actions do. YOU ARE WHAT YOU REPEATEDLY DO. Take the Im not intelligent scenario. I can prioritise reading & an endless curiosity for the world around me, each day. I may never be a genius but I can improve my level of intelligence by a lot, just by practising the skill of learning more often. This changes my narrative. Take the PCOS example. I cant lose weight because of my diagnosis. While it may be more difficult when compared to Jane who doesnt have this diagnosis, are you eating as well as you should be & controlling the variables you CAN or are you associated to strongly with that diagnosis and cutting yourself too much slack? I have no control around food ...are you managing stress? sleeping properly? are you happy? Try and remove the emotions you have attached to your narratives and ask yourself if what you DO EVERY DAY ALIGNS WITH THE PERSON YOU WANT TO BE? Excuses & story telling aside. Look at the facts. What do YOUR ACTIONS SHOW? Our narratives can be changed with a simple decision to do the things we have told ourselves we cannot. You just have to start. Maybe Im over simplifying this but I feel like sometimes we get stuck in an over analysis of WHY we have the narratives we do & we incapacitate ourselves. The beauty of this is you get to build a new narrative daily by what you repeatedly DO.

14.01.2022 ONLINE ZOOM CLASSES If you are keen to train with our little online community, let's do our best to turn up & keep our bodies strong our minds healthy & create some positivity for each other. Equipment isn't essential however I will be including BB and DB for eg, for those who have them. Classes can be completed with bands or a backpack full of heavier objects etc. ... PRE-PAID BOOKINGS ARE ESSENTIAL. Drop me a message below, DM or text on 0425 120 742 to get started Big love to all, I hope you're keeping safe (& sane ) ...& warm And feel free to share with anyone who may be interested #zoom #onlineclasses #iso #stage4 #melbourne #victoria #australia #strength #glutes #hiit #core #community #lisajanehealthandfitness #coach #support #exercise #training #turnup

12.01.2022 Because we all need some sweetness in our lives A special treat for my Vegan friends Scroll right for this sweet but simple recipe. #vegan #recipe #mousse #delicious #sweetness #chocolate #dessert #whipit

12.01.2022 LJHF OFFICIAL SECOND YEAR XMAS PARTY Last year was quite the ordeal for all of us but the support I received from my beautiful clients was second to none. We managed to fit in a lot of zoom classes & endured rainy bootcamp days when restrictions eased, but the community we had already built prior to covid just got stronger. Our Xmas BBQ, despite being a month late was such a great day to get together, for clients to meet others whose faces they only knew through zoom ses...sions and enjoy the most delicious food, sunshine & conversation. Something I wanted to do for quite some time ( & I didn't think was possible) was to buy all my clients their very own copy of Atomic Habits by James Clear. And i did it!! As a coach, my biggest focus is to educate my clients rather than just tell them what to do with no 'why' and habits are the foundation of our success in life so what better book to give them to say thank you for their continued support & to support them in their health & fitness journey Guys, once again thank you for helping me to do what I love & for being the most wonderful humans. Lets kick 2021 in the Big love xx https://www.instagram.com/p/CKzva98g_9y/

12.01.2022 Last chance to get some merch! Please DM me if you want a tee shirt, hoodie etc. Ill be taking payments prior to printing this time given that the batch is smaller. Ive still got a couple of tote bags left so HMU Xx

12.01.2022 Tees & hoodies will be printed soon. If youre interested drop me a message or comment below. Also available will be muscle tees, racer backs & black tote bags ( because my mumma bear wants one ) Cost of garment and printing will be all it costs you, Im not tacking on extra but wont know pricing until numbers are finalized

12.01.2022 Let's talk calorie deficits. There is no 'one size fits all' approach to fat loss. The strategies we employ to elicit fatloss & re-composition will often change ( and should change ) in conjunction with your life, your goals, the timeframes you have, whether a set time - competition date for eg, or an arbitrary date - a date you choose as a reasonable amount of time to achieve your goal for no other reason other than a desire to achieve it. I have a comp on the 21st Decemb...er that I need to be 58kg for on the day, I was in a conservative deficit and noticing a reasonable level of weightloss each week. However, I became unwell, this lasted around 10 days and during that time my nutrition was altered slightly, it wasnt a constant binge of calorically dense foods all the time but my weight was not shifting. My focus was on rest and 'feeling' better. Now that I'm better, this week's approach has therefore had to be adjusted and I've put myself in a more aggressive deficit to accommodate the last 10 days. Does it suck? Yeah a little. But that is not my focus, my focus is on the things I can control to ensure I achieve those goals in the expected time. What did I do to make it manageable? I know I like a higher volume of food at night given that my days are long, so breakfasts are often lower calorie. I try to keep the earlier meals of the day on the lower side so come the evening, I can eat a meal that is both satisfying but doesn't tip me over my prescribed calories. In doing this I'm more likely to feel full from dinner, both physically and emotionally and less likely to reach for a bingeworthy couch snack. Now it still takes discipline, that's a habit I consciously have to break, but employing the strategies above, it makes it a whole lot easier, because I'm full. So after dinner, I drink tea instead Now, my deficit is not sustainable for my activity levels but its serving a TEMPORARY purpose. I know my 'why' and it's easier to adhere to because of that. I also know my habits and my vulnerable moments where I'm more likely to binge, so I accommodate for those with those pre-emptive strategies to minimize their occurence. When we have a plan in place, the most important thing to focus on is PROGRESS not PERFECTION. given the nature of life and the fact that you are likely working with existing dietary 'habits' it's almost inevitable that at some point, you are likely to falter. Use that to OBSERVE & LEARN what those patterns are, work out why they happen and employ some preemptive strategies to minimize their occurence. Get better at those. Everyone will have different strategies that work best for them and the process should be adaptive and fluid throughout your journey. There is no 'failure', just an opportunity to learn See more

12.01.2022 I'm terrible at capping vids But in all seriousness, please reach out if you are not doing so well. Hopefully some of these tips help x ... https://youtu.be/yWNVMzwupXY

11.01.2022 My purpose as a coach. I really love this quote

11.01.2022 Workouts do not need to be perfect every time. If you find yourself struggling to fit in a full training session and have zero motivation, punctuating commonly completed tasks throughout your day with a corresponding exercise can add up to more than you realise, and get you moving out of whats likely not a very ergonomic work from home set up, so that by the days end, you are not riddled with niggles and lethargic. 10 emails = 100 squats. Its low hanging fruit and ...you can even set challenges with your work buddies to increase motivation Write up your own or comment below and I will happily email a copy for you to use. Simply mark off each task with / in each box and watch the movement add up! #stage4 #covid19 #isotips #wfh #movement #dailymovement #health #wellness #personaltrainer #coach #lisajanehealthandfitness #checklist #workchallenge

11.01.2022 Hit me up if you'd like to support! Merch is beautiful quality and hoodies are SUPER warm x

10.01.2022 Hi all If anyone is feeling a bit flat and wants to join us for a group zoom chat at 6pm tonight, Ill pop the link in the comments below. Just respond so Ill know to look out for you Big love to all, stay safe xx

10.01.2022 For those of you checking in today. We have an expectation that weight loss will look like the black line in the image, consistent and tidy without fluctuations. But what it actually looks like is what you see with the blue line. ... Weight loss should not be something we rush, resorting to zero carbs and adding training volume or copious amounts of cardio until our toes fall off. Why? Because its not sustainable AND you are likely going to fuck yourself up hormonally, rebound and end up in a less advantageous position body comp wise than when you started. What circumstances can effect what we see on the scales? - lack of GOOD QUALITY sleep - stress -extra carboHYDRATES the day or week before ( top tip - the hydrate part means your body is going to hold extra water NOT FAT ) - extra sodium -hydration - your menstrual cycle ....And many more. So, the best advice I have is STAY THE COURSE! And make sure you are FUELING your activity with good food that supports your goals, nutritionally. Dont just think, damn it, Ive put on 500grams, I cant lose weight lets eat all of the cake today. CONSISTENCY OVER TIME YEILDS THE BEST RESULTS. Stick with it & give your body time. Happy Sunday peeps!! Dont forget to plan out those mini goals for the week ahead xx #lisajanehealthandfitness #healthandfitness #weightloss #nutrition #bodycomposition #coach #personaltrainer #consistency #womenwholift #mumswholift #girlswholift

10.01.2022 Hit me up if youd like to support! Merch is beautiful quality and hoodies are SUPER warm x

09.01.2022 LJHF client @jaowma absolutely nailing her heavy deadlifts this week. 122.5 for 3x3 and they are solid! Sharon is a huge 8kg down in bodyweight from when we started working together but her strength continues to grow! She has worked so hard juggling work, her own training, her three children as well as their training commitments while learning to track her macros. We aimed for the long game with her body composition goals, no restrictive macros, just slow and steady. The pla...n is to do it once the right way and maintain! Super proud of your commitment & progress, Sharon! We cracked that kryptonite scale weight girl!! #lisajanehealthandfitness #healthandfitness #mumswholift #womenwholift #girlswholift #gettingstronger #personaltrainer #coach #motivation #reservoir #industrialstrengthandfitness #fatloss #bodycomp

09.01.2022 Happy hoodies day!

09.01.2022 Questions you probably ask yourself ~ *is there a supplement I can take? *is there more cardio I should do *maybe I should add in extra training sessions ... *maybe I need to cut carbs Questions you SHOULD be asking yourself first *am I sleeping enough? *is it good quality sleep? *have I CONSISTENTLY been hitting my macros ( nourished myself for performance and health - forget about fatloss here, that should happen as a result ) *have most of those macros ( protein/carbs/fats ) come from whole food, nourishing sources and not highly processed, empty calories ( key word - MOST, not all ) *have I consistently been getting my training sessions in and giving them 100%? The training and nutrition together are synonymous with results but the key word in these two - CONSISTENTLY for BOTH and in conjunction with one another *am i drinking enough water *how stressed am I overall in life and how well do I manage those things? *do I follow the guidelines given to me by my coach? TO. THE. TEE!? *do I need a coach to help establish those guidelines? Nail the fundamentals first, do them and do them well over a period of time, then reassess if youre not progressing. Often its the repetition of very BASIC things that yield the greatest results. Boring I know, but its the first place you should look. #progress #goals #fundamentals #health #healthandfitness #personaltrainer #coach #mumswholift #womenwholift #girlswholift #friday

08.01.2022 To my clients, thank you for trusting me as your coach and for trusting the process. I know that it can be tough sometimes to be patient as we chase our goals. And for those of you who are yet to start, dont ever feel as though your fitness goals are insignificant. If its meaningful to you, chase it. Find others who will support you and chase it Because i promise you, it will help you feel happier, more confident and probably a little bit badass https://www.instagram.com/p/B9iV8jsA9tE/

08.01.2022 CLIENT SPOTLIGHT Meet Sharon. To say I am proud of this woman would be a massive understatement. I have been working with Sharon for just over a year and she has lost a total of 12kg & a total of 29cm off her waist, hips, thighs measurements. The dress she is wearing in her after photo has sentimental value & she was not able to fit into it for over 10 years! After her commitment to the plan she was able to wear it again, this time to her sisters wedding to make even more... memories. Now I know we all like to see the physical transformations here & they are nothing short of amazing, but the dedication, commitment & personal growth I saw from Sharon has brought about the greatest of transformations. Sharon was always completely honest with me around her nutrition & whatever choices she made, she owned. This contributed to an enormous amount of self awareness & knowledge & in doing so & sharing these details with me as her coach, we were able to work together to implement strategies that would enable Sharon to troubleshoot when these issues arose. We worked on mindset ( progress not perfection ) and visualisation when we saw sticking points as well as the practical side of nutrition ( macros/calories/tracking ) & training. When we began Sharon never thought she would get down to 80kg without rebounding because historically, this was what had continually happened. We worked sustainably & intelligently & we were patient. Now, without tracking her food intake, Sharon maintains a very comfortable set point at around 5kg less than her original 80kg kryptonite! Virtually without effort, even while in isolation. A plan is only as good as you can adhere to it but Id like to expand on this and say, that full transparency is what makes that viable. There will undoubtedly be hiccups while life happens, but full transparency allows both coach and client to work on the individual strategy in real time AS those issues arise. Sharon, thank you for your trust in the process, your trust in me as your coach & for all of the hard work that you put in everyday, in every aspect of your life to help improve your health & wellness. You are an inspiration & i couldnt be more proud. See more

08.01.2022 https://www.instagram.com/p/B-YCXHLg7Rh/?igshid=36boxckngxui

07.01.2022 We were blessed with the most perfect weather today for our 1000 steps hike out in the Dandenongs. Thanks to all who came along and made it such a pleasant Sunday morning/arvo. Of course, after our hike we enjoyed a pretty spectacular breakfast down at the cafe because lets face it, we all enjoy food just as much as our exercise ... The next LJHF outing will be the xmas BBQ in December but we will be sure to get back out in nature again in 2020. Stay tuned!! @jaowma @zal_trip @j.boskov @gina.talevski @cradleofphil @cziino @ 1000 Steps Kokoda Walk, Mt Dandenong

06.01.2022 *****CHEAT SHEET***** Higher protein foods with lower fat Save for those meal prep brain freezes ... Something I notice amongst clients new to macro tracking is they commonly struggle to get protein up AND struggle to do so without excess fat intake. I am by no means against higher fat foods but I thought that something like this might be helpful if you're struggling to hit those protein targets & wondering why fats are way above the recommended amount. Not all of your protein needs to come from animal sources, either. If you're coupling your leaner cuts of meat with some jasmine rice & some beans or some peas, you're getting protein intake bumped up from each of those. Breakfast with oats & high protein, low fat yogurt is another good combo to increase protein intake before midday so you don't feel as though you're trying to cram in all of the protein as you near the end of the day. Nailing your macros is an art, it takes time to perfect & find a system that works. More often than not its those simple, actionable tips that make the difference between success and failure. Note: Baking your meats or cooking them in an air fryer or slow cooker can also help keep fats to a minimum. And it goes without saying this is not an exhaustive list, just enough to give you some....food for thought

05.01.2022 Please use more than your scales to track your progress https://www.instagram.com/tv/CKezQQ2gZUz/

05.01.2022 I have a task for all of you this week.....this is especially for the ladies I coach & while it is not confined to only the women, its seems prevalent amongst my female clients STOP MAKING YOURSELF SO SMALL. When someone complements you, dont try to find the things you think you are lacking and mention them. Gracefully, just say thank you and let it settle. See how it feels to accept that someone can see something wonderful within you. If someone offers to help you, don...t use phrases like, dont worry about me or sorry to bother/worry you Each time you do this, you tell yourself you are less than you really are, less important, less worthy of the space you take up, and each time you do it, those beliefs etch deeper and deeper into your self worth. Instead say thank you and accept that you are worthy of those things. The problem is, we all do it to some degree. We try not to sound overly confident if someone pays us a compliment, we dont wish for anyone to feel inferior. Sometimes you feel as though you need to be less disciplined, less driven, less honest. We feel burdensome if someone offers their time to help us, yet we would do it 100x over for them. Its okay to be bold and unapologetically you, its okay to accept a compliment if someone tells you youre beautiful, intelligent, strong, lean, resourceful or brave etc. Accepting these compliments or anothers time with grace and a healthy belief that you are deserving of them, does not make you arrogant. Some may think it does, but thats on them. And better than this, the more you start to step into your own self worth, the less likely you are to be treated as less than you are or to be taken advantage of, because youre nice... because you dont allow it, you say no when you should, where as before you would have said yes It becomes a natural process for removing anything in your life that does not reciprocate your respect, time, friendship & integrity. Give it a try this week. See how many times you catch yourself countering a compliment or someones time or help and see how it feels to gracefully accept them. And just rest on the thought that you are deserving of them See more

05.01.2022 PEANUT BUTTER & DARK CHOCOLATE BAKED PANCAKES - OR BLONDIES....YOU CAN DECIDE WHATYA WANNA NAME EM 1/2 cup almond meal 1/2 cup gluten free self raising flour 1/2 cup coconut flour ... Pinch of bicarb 5 x scoops of @atpscience Noway vanilla caramel protein (100g) 200grams of chobani yogurt (full fat ) 1/2 cup of mayvers crunchy peanut butter 3 squares of Lindt 85% dark chocolate - chopped 3 large eggs 1/4 cup of Natvia Approx 1/3 cup of rice milk ( save this until all other ingredients are mixed; how much you need will depend on the protein powder you use and the coconut flour you use, some can be quite drying ) Combine all ingredients in a bowl using beaters or a food processor & add enough ( rice) milk until it looks similar to a cake batter. Fold in chocolate pieces with a wooden spoon. Grease a shallow slice tin with coconut oil and line with baking paper, pour in mixture and flatten with the wooden spoon. Bake on 170 for approximately 20 minutes I cut ours into 15 slices. No idea of macros #recipes #proteinpancakes #nowayprotein #atpscience #darkchocandpeanutbutter #bakedpancakes #yummy #foodporn #kidssnacks #lunchboxideasforkids #omnomnom #gainsbro

04.01.2022 Client Shout out Meet the beautiful Sharon. Sharon has been a client of LJHF for the past 8 weeks, she completes her training by herself via online programming & I see her at the beginning of each cycle to assess her main lifts and take her through any new exercises that have been programmed. She checks in weekly and we chat in between for any questions she has. Her progress has been both physical and most importantly, mental. Sharon had been stuck at a certain weight... for over a year, despite her training hard & felt as though this would never shift. Now, in 8 weeks, Sharon has lost 5kg, so that averages out to just over .600g per week. Sensible & sustainable. The macros I gave her were higher than she expected for fatloss but she has been an absolute champ in really trying to nail those numbers & trust the process. She has felt so much more energy in training and in general so this is a huge win! For both of us, health first! The 3 main issues we saw was Sharon was trying to aim for PERFECTION and was experiencing a little more stress around those numbers than Id like. We switched focus to PROGRESS, and its made all of the difference. Sharon still enjoys social gatherings and a bikkie, if she feels like it, but she tracks it & stays accountable. Having a much higher protein intake has made the biggest difference for her due to the higher levels of satiation she feels. So while she might still enjoy a bikkie, she doesnt feel the urge to keep eating them. TRACKING DISCREPANCY - in the first 3 weeks, Sharon lost 1 kg per week, then it came to a halt. We went through her foods and discovered that her avocado was being tracked by a generic My Fitness Pal entry of half an avocado rather than an actual weight entry. We changed this up and things started shifting again. MENSTRUAL CYCLE- ladies this is a big one. Its not uncommon for women to feel fluffy, bloated AND see a jump up in the scales right before/during this time. HOLD TIGHT! It is NOT a reflection of your fat loss efforts going wrong. We weighed in again after the fact and it has dropped some more. Give yourself time Now, I could totally speed up this process by giving her lower macros but there is a higher chance of rebound down the track. SENSIBLE fat loss should only need to happen ONCE because it is sustainable and focuses on health & performance first. Thank you for trusting the process Sharon, you are an absolute star!! Super proud of all you achieve as a busy mum of 3!! XO

04.01.2022 Last chance to get some merch! Please DM me if you want a tee shirt, hoodie etc. I'll be taking payments prior to printing this time given that the batch is smaller. I've still got a couple of tote bags left so HMU Xx

04.01.2022 HAPPY SATURDAY! Here's a quick an easy recipe from this Month's recipe pack Something tasty for your weekend ... #yum #quickandeasy #dinner #lunch #foodprep #nutrition #macros #recipepack #saturday #mumlife #lisajanehealthandfitness #healthandfitness #delicious #mexicanfood

04.01.2022 Jump onto lisa_jane.health.fitness on Instagram for a quick 6 min IGTV if you need some tips on push ups & regressions I would love to share on FB but it never seems to function well

02.01.2022 https://www.instagram.com/p/B4WQYDMgfj9/

02.01.2022 Get more veggies in was also on my list for improving my health/wellness ( I had a moment in my stories on my personal page, yesterday ) and I LOVE breakfasts like this. Definitely one of my faves, volume is high & micronutrients too! I dont meal prep anymore because I choose time with my family over 8 hours in the kitchen on Sundays & I often work on back end business stuff, and while there are a heap of veggies in the meals I buy, I could def do with more. This has b...rocolini, capsicum, zucchini, mushrooms & spinach AND its seriously delicious! Topped with poached eggs for protein and good fats, breakfast is sorted & Ive got a decent serve of my daily veggies in, too! I should prob go get some more water in after the 4 coffees Ive had oops. #foodporn #breakfast #veggies #yum #omnomnom #macronutrients #micronutrients #eggs #poachedeggs

02.01.2022 Just popping these here because my stories seem to get lost on my fb business page. Happy Sunday all x

02.01.2022 Food prep Sunday enjoy! #simpleeasymeals #foodprep #macros #fitness #goals #yum #recipebook #lisajanehealthandfitness

02.01.2022 In the midst of all your health & fitness goals, dont be afraid to enjoy some delicious Easter treats with your nearest & dearest this weekend. We are not just calories in, calories out. We are whole beings who thrive on human connection & occassions like this can allow for some valuable recharge time. The most important focus for any long lasting change should be CONSISTENCY OVER TIME. So eat that soul food & reconnect with those you dont get to see too much in amongst ...the craziness that is life. Unless you have a deadline for a goal in the very near future ... Eat the soul food then get straight back to business to kick those goals in the HAPPY EASTER to you all for Sunday. Stay safe xx #balance #healthandfitness #healthandwellness #lisajanehealthandfitness #easter #noms #family #recharge #soulfood #yum

02.01.2022 Lets talk calorie deficits. There is no one size fits all approach to fat loss. The strategies we employ to elicit fatloss & re-composition will often change ( and should change ) in conjunction with your life, your goals, the timeframes you have, whether a set time - competition date for eg, or an arbitrary date - a date you choose as a reasonable amount of time to achieve your goal for no other reason other than a desire to achieve it. I have a comp on the 21st Decemb...er that I need to be 58kg for on the day, I was in a conservative deficit and noticing a reasonable level of weightloss each week. However, I became unwell, this lasted around 10 days and during that time my nutrition was altered slightly, it wasnt a constant binge of calorically dense foods all the time but my weight was not shifting. My focus was on rest and feeling better. Now that Im better, this weeks approach has therefore had to be adjusted and Ive put myself in a more aggressive deficit to accommodate the last 10 days. Does it suck? Yeah a little. But that is not my focus, my focus is on the things I can control to ensure I achieve those goals in the expected time. What did I do to make it manageable? I know I like a higher volume of food at night given that my days are long, so breakfasts are often lower calorie. I try to keep the earlier meals of the day on the lower side so come the evening, I can eat a meal that is both satisfying but doesnt tip me over my prescribed calories. In doing this Im more likely to feel full from dinner, both physically and emotionally and less likely to reach for a bingeworthy couch snack. Now it still takes discipline, thats a habit I consciously have to break, but employing the strategies above, it makes it a whole lot easier, because Im full. So after dinner, I drink tea instead Now, my deficit is not sustainable for my activity levels but its serving a TEMPORARY purpose. I know my why and its easier to adhere to because of that. I also know my habits and my vulnerable moments where Im more likely to binge, so I accommodate for those with those pre-emptive strategies to minimize their occurence. When we have a plan in place, the most important thing to focus on is PROGRESS not PERFECTION. given the nature of life and the fact that you are likely working with existing dietary habits its almost inevitable that at some point, you are likely to falter. Use that to OBSERVE & LEARN what those patterns are, work out why they happen and employ some preemptive strategies to minimize their occurence. Get better at those. Everyone will have different strategies that work best for them and the process should be adaptive and fluid throughout your journey. There is no failure, just an opportunity to learn See more

02.01.2022 ONLINE ZOOM CLASSES If you are keen to train with our little online community, lets do our best to turn up & keep our bodies strong our minds healthy & create some positivity for each other. Equipment isnt essential however I will be including BB and DB for eg, for those who have them. Classes can be completed with bands or a backpack full of heavier objects etc. ... PRE-PAID BOOKINGS ARE ESSENTIAL. Drop me a message below, DM or text on 0425 120 742 to get started Big love to all, I hope youre keeping safe (& sane ) ...& warm And feel free to share with anyone who may be interested #zoom #onlineclasses #iso #stage4 #melbourne #victoria #australia #strength #glutes #hiit #core #community #lisajanehealthandfitness #coach #support #exercise #training #turnup

01.01.2022 I get it, seeking more information is not something I dont recommend, but how well are you implementing your current knowledge base? What wisdom have you developed to link those pieces together and turn them into a workable whole? Learning how to cook a killer meal from a few simple ingredients & a seemingly empty fridge takes skill & a wisdom from past experience, trial and error - keyword here being error, you learn a lot from mistakes; an eventual refinement of those ...skills. Most of life, and in this case your health & fitness endeavours, are often no different. Am I saying things will never get complicated? Will there never be more to know? Of course not, but look within your own toolbox first before you head bunnings and end up with 6 different ones that you probably didnt need to do the job in the first place ....and a bunnings snag A good coach will help you keep things simple & remind you when you just need to stay the course & nail the fundamentals, before they throw in the variables & complexities. #lisajanehealthandfitness #coach #fundamentals #kissprinciple #knowledge #practicalimplementation #healthandfitness #personaltrainer #focus

01.01.2022 https://www.instagram.com/p/B2aiFMxAP1K/