Lisa Mac. The Healthy You. in Berwick, Victoria | Sport & recreation

Lisa Mac. The Healthy You.

Locality: Berwick, Victoria

Phone: +61 408 525 068

Address: Allardice Parade 3806 Berwick, VIC, Australia

Website: http://lisa-mac.com

Likes: 717

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• Sport & recreation
• Personal coach
• Sports & fitness instruction
• Fitness trainer

24.01.2022 Lifting heavy weights will not make you bulking!! - This is Me...currently in a building phase and probably the bulkiest I will get!! Eating in a surplus to build more muscle because that’s what required. -... Lifting weights will help build lean body mass. Having more muscle will help you reduce you body fat. - Women have a different hormone profile to men and therefore will not bulk up like a male , and in fact some females find it very hard to build extra muscle! - Lifting weights will make you stronger and will help with every day activities. I love being able to improve my strength as I get older! This is important for my health! - Nutrition plays a big part in all of this.. More food is needed to build more muscle. More food means more energy which = more strength! Over consumption of calories will make you bulky and add body fat to your frame and this is what will give you a bulky look! - Lifting weights and good nutrients changes your body shape! - Lastly be patient it takes time!! Happy Monday

23.01.2022 Happy sunday.. - Who doesn’t enjoy chocolate How good do these look... -... Chocolate crackles with a healthy twist... - 25g dark chocolate 15g peanut butter 20g cereal... I used white coco pops!! - Each one is 162 cals F 9.7g C 12.5g P 4g - 2 serves here... - Just enough to satisfy the sweet tooth So easy to eat a lot of calories when you consume too much fat!!!! - - See more

23.01.2022 Do you you eat enough protein each day? Protein will help reduce your hunger and appetite. Helps reduce cravings Lowers blood pressure Increases muscle mass while strength training... Good for bone strength Eating around 1.6 to 2 gms per kg body weight would be suffice depending on your training program and body composition. Make sure you include enough in your day! Especially if your looking to get back on track and lose a bit of you Christmas bulge..

23.01.2022 It wasn’t an easy road There where lots of battles along the way Lots of bad days And mistakes She would fall down and then have to pick herself back up... Days where she wanted to give in and days where it all fell apart Days when she ate way too much and then days where she was back on track! All the mistakes along the way were what helped her to progress and get this amazing transformation You will fall You will make mistakes You will think it’s not working But that’s what makes you stronger and want to achieve and push harder - - -

22.01.2022 Today’s breakfast.... - 2 slices fruit toast with 20g jam spread on top! 20g protein mixed into 80g yoghurt then spread on the top ... - Topped with 1/2 cup chopped strawberries and 1/8 cup granola - Cals 600 aprx P 40g C 97g F 7.5g - So yummy - You can cut this in half for a lower calorie option !!! - See more

21.01.2022 Hey did you know it’s been 6 mths of lockdown ... - Please stop putting so much pressure on yourself to lose a certain amount of weight or look a certain way by the end of this! Our lifestyle and habits have changed completely.... We can’t use the gym! Sure you train at home but it’s no where near the same! Your working from home so you’re not moving as much... maybe your getting more steps in by running to the fridge and the panty In Melbourne currently we are only allowed out for 1 hr or exercise! That’s not much... We are all under an enormous amount of stress at the moment... stop putting even more stress on yourself. Let’s all come out of this ready to make some changes. Let’s not come out disappointed but proud of being able to stay on top of this pandemic... Have an awesome day

21.01.2022 Hair talk... Not sure if it’s an age thing!! The weather....Or because we are inside a lot more atm... And I have never suffered from a dry scalp before! But I tell you recently my scalp has been so damn dry and itchy! I have extremely curly hair! It’s very course and can get quite dry and frizzy When my forehead and my eyelids started to suffer from eczema.. Which I’ve never ever had that before...I needed to work out and what was going on! So I decide to change things up a bit to see if I could fix this... Firstly I changed my shampoo! I use a hairdresser quality shampoo as I have very curly and dry hair anyway! And I always have a couple of different products.. hey that’s what us females do I also started putting oil into my scalp after each wash and in between each wash! I can get away with this with my hair. I’ve also just let my hair dry naturally and not blow dry or straighten! Finally it’s feeling better Yay! Hope this helps anyone suffering form the same problem!!!

21.01.2022 If 2021 is the year to make changes! Then let’s do it the right way! Instead of smashing yourself on cardio equipment for hours on end! Then basically starving yourself to get some sort of fat loss! How about you set your self a plan!... Do you honestly think you’ll last very long exhausting and punishing yourself! Training and nutrition should be enjoyable! If your not enjoying what your doing then it’s time to rethink your approach Instead of looking to bust your balls with a quick fix challenge only to find it doesn’t actually work Let’s get you educated and learning how training and nutrition should be! To make you feel better with more energy Rather than exhausted and feeling like shit !!!

21.01.2022 Try this little quad burner... Keep your back straight and activate your core Squeeze your glutes in the way down! It gets right into the quads

20.01.2022 Currently using all the food to fuel my workouts... And things are going better than expected While food is increasing body fat has been dropping ... It’s amazing the difference .... I have so much more energy Lifting like an animal Sleeping better Lots of energy through the day Loving how I’m feeling atm

20.01.2022 Healthy chocolate oats for the win this morning!!! - Learn how to eat healthy and not feel like your missing out!!! - No bad foods... - Everything in moderation - - Nutrition... online and face to face Weight session ... group or 1 on 1 [email protected] lisamac_thehealthyyou Lisa-mac.com See more

19.01.2022 Tamara has been with me for 3 and 1/2 years now! This is her changes in just the last year.... - Mind you the last 6 months have been through COVID and isolation -... Her main focus was initially a number on the scale.. which most people aim for! But I’ve shifted her mind set away from that!!! - And she also wanted to lose her muffin too! Which has gone ... - She’s currently eating roughly around 1700 cals and only training from home...as we are in lock down !!! - If you put in the work required you will get the results... I don’t offer quick fixes this is her lifestyle now ... - These are her words... I was cleaning out my phone of photos and came across some photos, this is a year apart, August last year and today. Just goes to show we are all stronger then we think and capable of anything if we put our minds to it! Lisa asked me how it made me feel? I feel bloody proud of myself, I’m a whole different person, inside and out and that’s just in a year! If ever you need a reminder as to why your putting in the hard work even when you don’t want to, just compare yourself with yourself from a year ago and I’m pretty sure you will see some massive changes! So proud of you!!! .... Have a look at all the food she gets to eat too!!! - See more

13.01.2022 My type of afternoon snack... - -

10.01.2022 When your calories are lower it can be hard to know how to fill your belly! Always go for volume food! - Add lots of salad and veggies! -... Go for lower cal options as well! - This is an example of my food for the day currently eating around 1500 cals and yes this is a deficit!! - Majority of people under-eat and wander why they are tired, stressed, and can’t lose weight! - No idea where people get 1200 cals from that’s not much food! - Making sure you eat enough food to provide nutrients to the body to help it perform properly is soo important! See more

09.01.2022 When bagels make it back on the menu . Enjoying ALL the food atm! Making sure I use the fuel to push myself harder in the gym! .... Insuring recovery is high! Even though today is a rest day, I will still be active with my steps without going overboard!! . Think of food as fuel to support your body for your workouts and recovery! It might help you think better to achieve your results . . See more

09.01.2022 Easy breakfast idea Egg whites Ham Pesto ... Low fat cheese Low carb wrap

07.01.2022 It might not seem like much to you ... But I’m so bloated! This is me this morning with no food in my tummy! My wait measurement is up 3cm Weight up 1.5kgs... Over the past 2 days something I’ve eaten has made me bloat like crazy! The funny thing is I’ve been trying to be extra good! I’ve upped my fibre... BUT did I do it too fast and had too much!!! Because too much fibre can do this to you! I’ve had sugar free drinks... possibly a couple extra!!! Sugar free products are one thing I know effects me... I had a couple of foods I haven’t had for ages which where... banana, beetroot, celery, asparagus!!! who would of thought! I cooked with stock cubes too and that wasn’t pretty I’m not stressed.... so it’s not that! But that can cause bloating... These are just a few things that can effect you! If you are suffering from bloating then you might need to look at some of your food choices your making!! Hope this helps you Xx

07.01.2022 Thursday thoughts..... You are good enough You can achieve your goals Do what makes you happy ... Eat you fruit and veggies The only diet to get results is the one you can stick to Making mistakes are what helps you grow There are no bad foods Learn to accept your flaws, they are what make you who you are See more

06.01.2022 At first everyone’s says....I can’t eat all that food! - They still have the mind set fixed to ...more food means I’ll put on weight! - Then down the track they complain they are hungry ... And please don’t take any food away from me! ... - I just love this.. - Trusting me and trusting the process and not looking at it like a diet! - In the end the results will pay off It may be a slow start with some! But the end results will show through... - Love my clients who are all smashing it through lock down! So so proud Happy Friday xx Lis

05.01.2022 What’s yours weakness over Easter?? Hot Cross buns or chocolate OR BOTH . . Are you worried about over eating ... Are you worried about saying no! Are you worried about missing out! . My advice to you is to eat the damn chocolate or the hot cross bun! Or both for that matter... Just don’t go overboard! . Enjoy and own it!!!! . The one thing I will say is if you overindulge... please don’t go and do a crazy amount of exercise to make it better in your head! . If you feel like you need to over exercise your over eating ...then you’ve probably got some demons in there you need to work on!!! . Enjoy the chocolate guys it’s Easter See more

05.01.2022 Thankyou Thankyou Thankyou.... Running your own small business has its challenges! - But when you get thrown a huge spanner in the works like COVID it becomes even more challenging...... - So I just adjusted my business the best way I thought would work... And it worked better than I thought - I wanted to say a HUGE thank you to all of my clients who are currently smashing their goals via online ... - Who have supported me through this whole dilemma... - They certainly have had their daily or weekly struggles... including me! But these guys have helped each other get through this pandemic... - I’m so damn proud of every single client I have! - My team is amazing and I could not be happier to be working with all of them! They all have individual goals! And they have all smashed it... - I’m excited to be able to go back to train them as well - And already close to being booked out!!! - Thank you team for being there for each other - See more

04.01.2022 Stop putting too much pressure on yourself to be perfect every day. There’s going to be days you don’t feel motivated to train. There’s going to be days you want to eat crappy food. There’s going to be days where you just feel like sitting in front of the tv all day!... That’s ok!! Take it and go with it. I’m sure you will feel better in the next day or so and you may even feel better for having a quiet day!!! I call these my CBF days We all have them it’s ok!!!!

04.01.2022 the common trend for this time of the year is to do a crazy amazing of cardio! - Trying to burn off the extra food you’ve eaten! - But instead of doing hrs of cardio that is not really getting you anywhere! ... Why don’t you concentrate on changing your body shape by following a structured program! This is where you will get more bang for your buck! - A small amount of cardio is great to incorporate into your training, but you will get better results by following a program designed for your needs - - Nutrition... online and face to face Weight session ... group or 1 on 1 [email protected] lisamac_thehealthyyou Lisa-mac.com See more

02.01.2022 How many times do your doubt yourself? Think your not good enough! Struggle to have the confidence to continue! - It all becomes overwhelming!... You get anxious... Upset... - You battle with negative feelings.. - Stay focussed and once you take a step back, you’ll be able to see it clearer.. You’ll see It’s not be as bad as you think it is. You are good enough. You can do this ! - This was me the last couple of days!!! But feeling positive today! We all go through it! Stay positive You are good enough! See more

02.01.2022 I’ll set you up and guide you along the way I’ll help you through every step I’ll teach you how to eat better I’ll teach you how to choose better choices I’ll show you how to enjoy all foods... I’ll get you past the feeling of guilt if you eat something that you think is not the best choice I’ll show you this is not a diet I’ll get you results Some may take longer than others We will change bad habits We will work on lifestyle Don’t expect a fast weight loss It’s not a diet... I’ll also tell you why it’s not working.. Sometimes you need to hear things you don’t want to hear ...

02.01.2022 Easter oats... . Nutella and chocolate for pre workout because I can ... . Enjoy your treats over Easter. ... Just don’t eat like an idiot . . . See more

02.01.2022 STRESS... - Don’t underestimate the impact stress has on your body! - It’s been a long lockdown and I’ve been suffering just like you!... - My stress levels got so high last week ... and yesterday my body decided to shut down!!! - It felt like I had the flu, food poising and exhaustion all at once! I literally could not move off the lounge... - Stress effects us in all different ways! - Make sure you listen to your body and do what’s needed to help it... before it hits you bad!!! - See more

02.01.2022 Greasy pizza and vodka.... - Holidays are a time to enjoy this type of food occasionally ! Who doesn’t like a slice of pizza and an alcoholic beverage ... - It’s the time of the year where you can enjoy this and not feel guilty! Be mindful of the amount you have and don’t feel guilty! - If your too scared to enjoy this type of food because you think it will ruin all your hard work! Then maybe you need to rethink what your doing??? You might put in a kilo or 2 while your on holidays... but it’s not the end of the world! - Learn how to incorporate this into you lifestyle and still get results! - The occasional takeaway food is ok to have! Enjoy and don’t feel guilty for having it! See more

01.01.2022 Bumps, lumps, cellulite, stretch marks, lose skin and much more are all part of being a women! We all have them! It makes us who we are! They are all part of our journey of life! Hormone changes ... Fighting through weight loss Having children Menapause Over eating Underrating Over exercising We all hide it somehow under clothes! No body wants to show it off... Unfortunately there’s a lot we are unable to fix It’s how our bodies are! We try damn hard but things just don’t change So this is where you need to just accept this is your body This is how it’s going to be This is you!! Your never going to be perfect so stop trying to chase perfection and just love yourself for who you are ... - - -