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  • ontopoftheworldcoaching
    Lisa Wallace- Health Coach
    @ontopoftheworldcoaching

Images by ontopoftheworldcoaching

Today's lunch. 😁
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Turkey meatballs from @musclefooduk 
Tinned tomatoes
Peppers 
Spring onion
Herbs
Season if necessary
Chilli flakes
Some chilli slices
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πŸ’₯Cook meatballs in garlic oil with chilli
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πŸ’₯chilliflakes, herbs and seasoning
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πŸ’₯Add peppers and onions ( green part only for fodmap followers)
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πŸ’₯stir in tinned chopped tomatoes, bring to boil and simmer for 10 mins
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Serve with veg or potatoes or pasta
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Make within 25 mins max ... .
I took this one out freezer so was in 4 ( like a chef).... here's one I prepared earlier πŸ˜‚
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Lovely and bright full of the right nutrients and not a filter in sight πŸ‘Œ.
Today's lunch. 😁 . Turkey meatballs from @musclefooduk Tinned tomatoes Peppers Spring onion Herbs Season if necessary Chilli flakes Some chilli slices . πŸ’₯Cook meatballs in garlic oil with chilli . πŸ’₯chilliflakes, herbs and seasoning . πŸ’₯Add peppers and onions ( green part only for fodmap followers) . πŸ’₯stir in tinned chopped tomatoes, bring to boil and simmer for 10 mins . Serve with veg or potatoes or pasta . Make within 25 mins max ... . I took this one out freezer so was in 4 ( like a chef).... here's one I prepared earlier πŸ˜‚ . Lovely and bright full of the right nutrients and not a filter in sight πŸ‘Œ.
Can you help me please? πŸ˜€
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Morning everyone.
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I need your help. πŸ™
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What do you want more of on this page and on my stories?
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Last night I put a little poll up.
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With some ideas of main topics I discuss. .
Head on over today and answer them, that  would be awesome. .
Thanks. .
Much love πŸ’–πŸ’–πŸ’–
.
Lis
Xxxx
Can you help me please? πŸ˜€ . Morning everyone. . I need your help. πŸ™ . What do you want more of on this page and on my stories? . Last night I put a little poll up. . With some ideas of main topics I discuss. . Head on over today and answer them, that would be awesome. . Thanks. . Much love πŸ’–πŸ’–πŸ’– . Lis Xxxx
When Auntie Lisa met Norah πŸ’–πŸ’–πŸ’–πŸ’–
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I cannot believe how perfect and content this little angel is. .
I could have hugged her and stroked her wee face forever. .
Overjoyed for one of my best friends and her husband on the birth of their beautiful little girl. .
She is just amazing πŸ’–πŸ’–πŸ’–πŸ’–. @jadecoffield_  @stephencoffield
When Auntie Lisa met Norah πŸ’–πŸ’–πŸ’–πŸ’– . I cannot believe how perfect and content this little angel is. . I could have hugged her and stroked her wee face forever. . Overjoyed for one of my best friends and her husband on the birth of their beautiful little girl. . She is just amazing πŸ’–πŸ’–πŸ’–πŸ’–. @jadecoffield_ @stephencoffield
Keep loving coffee. β˜•.
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Coffee totally gets a bad rep
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When actually, good quality coffee is one of the healthiest drinks you can consume
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The only considerations when drinking coffee
. πŸ’₯ monitoring consumption
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πŸ’₯Timing .
πŸ’₯types of coffee causing calorie surplus
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Overconsumption, like anything causes adverse affects such as .
πŸ’₯ poor sleep quality such as restlessness and insomnia
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πŸ’₯ will cause you to rely on it for energy and crave it and other foods for energy
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πŸ’₯ coffees such as with syrup etc are still calories (380 calories in a pumpkin spices latte πŸ™Š) .
However, having a good quality coffee 1-2 times a day, earlier in the day, can actually be a great. 
Here are some benefits
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β˜• improves mood, energy and some of aspects  of the brains cognitive function.
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β˜•contains several important nutrients. .
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β˜• can help burn fat by boosting metabolic rate.
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β˜•can improve physical performance.
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β˜• can help protect the bodies liver.
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β˜• reduce your risk of some cancers, Parkinson's, and type 2 diabetes. .
So .... Coffee lovers rejoice πŸ™Œ
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Just be mindful of quality, calorie content and drink earlier in the day. πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–
Keep loving coffee. β˜•. . Coffee totally gets a bad rep . When actually, good quality coffee is one of the healthiest drinks you can consume . The only considerations when drinking coffee . πŸ’₯ monitoring consumption . πŸ’₯Timing . πŸ’₯types of coffee causing calorie surplus . Overconsumption, like anything causes adverse affects such as . πŸ’₯ poor sleep quality such as restlessness and insomnia . πŸ’₯ will cause you to rely on it for energy and crave it and other foods for energy . πŸ’₯ coffees such as with syrup etc are still calories (380 calories in a pumpkin spices latte πŸ™Š) . However, having a good quality coffee 1-2 times a day, earlier in the day, can actually be a great. Here are some benefits . β˜• improves mood, energy and some of aspects of the brains cognitive function. . β˜•contains several important nutrients. . . β˜• can help burn fat by boosting metabolic rate. . β˜•can improve physical performance. . β˜• can help protect the bodies liver. . β˜• reduce your risk of some cancers, Parkinson's, and type 2 diabetes. . So .... Coffee lovers rejoice πŸ™Œ . Just be mindful of quality, calorie content and drink earlier in the day. πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–
Love food and continue to do so.πŸ•πŸ«πŸ…πŸ‡πŸŠ
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This video was my first ever visit to @bigfeedgla
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Foodie lovers feast your eyes on this. πŸ’–
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Had my first hot dog in at least 15- 20 years .
The one thing I am always actively encouraging is a great relationship with food. .
I want clients to enjoy food.
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Enjoy each meal .
Enjoy the benefits of healthy balanced meals.
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I also want them to know that it's okay to have .
Foods that they once considered bad. .
No food is bad .
No food is off limits unless symptomatic or allergies.
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I want everyone to not feel deprived. .
I want them to not feel restricted .
I want them to feel they enjoyed their food and nothing feels like, oh, I'll need to get back on track asap
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Food should be full of goodness, to allow them feel good so good and so enjoyable that they don't resort to massive weekend binges but have learned how to enjoy the odd treat yet consistently moving forward .
The salted caramel brownie was immense πŸ’–
Love food and continue to do so.πŸ•πŸ«πŸ…πŸ‡πŸŠ . This video was my first ever visit to @bigfeedgla . Foodie lovers feast your eyes on this. πŸ’– . Had my first hot dog in at least 15- 20 years . The one thing I am always actively encouraging is a great relationship with food. . I want clients to enjoy food. . Enjoy each meal . Enjoy the benefits of healthy balanced meals. . I also want them to know that it's okay to have . Foods that they once considered bad. . No food is bad . No food is off limits unless symptomatic or allergies. . I want everyone to not feel deprived. . I want them to not feel restricted . I want them to feel they enjoyed their food and nothing feels like, oh, I'll need to get back on track asap . Food should be full of goodness, to allow them feel good so good and so enjoyable that they don't resort to massive weekend binges but have learned how to enjoy the odd treat yet consistently moving forward . The salted caramel brownie was immense πŸ’–
Day 21 accountability
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Here's this week's results
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πŸ™Œ 3lbs down
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πŸ™Œ 1% body fat- finally breaking that 0.5% barrier
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πŸ™Œ I've 4 lost inches but the main one is my thighs are down a full inch which shocked me as it would anyone as that's normally the last place to go. πŸ˜€
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All I have done is follow simple steps
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πŸ’₯Keep my adequate levels of hydration
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πŸ’₯ Eating balanced meals every day
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πŸ’₯Enough protein daily
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πŸ’₯Resistance training 4 times a week
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πŸ’₯Daily walk
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πŸ’₯7-8 hours sleep
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πŸ’₯manage my stress levels
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It's not complicated the struggle is where you ladies can't find how that slots in your life
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That's what my job is to teach you. πŸ’–
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Full insight will be in my group and my stories of the total πŸ˜™ click link in bio.
Day 21 accountability . Here's this week's results . πŸ™Œ 3lbs down . πŸ™Œ 1% body fat- finally breaking that 0.5% barrier . πŸ™Œ I've 4 lost inches but the main one is my thighs are down a full inch which shocked me as it would anyone as that's normally the last place to go. πŸ˜€ . All I have done is follow simple steps . πŸ’₯Keep my adequate levels of hydration . πŸ’₯ Eating balanced meals every day . πŸ’₯Enough protein daily . πŸ’₯Resistance training 4 times a week . πŸ’₯Daily walk . πŸ’₯7-8 hours sleep . πŸ’₯manage my stress levels . It's not complicated the struggle is where you ladies can't find how that slots in your life . That's what my job is to teach you. πŸ’– . Full insight will be in my group and my stories of the total πŸ˜™ click link in bio.
Happy Friday my gorgeous Insta friends πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–.
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I hope you have some cool plans this weekend πŸ’–πŸ’–πŸ’–πŸ’–.
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I know a lot of people right now are struggling or have reached out to me a lot over last few weeks.

Stuck
Lonely 
Unsettled
Unfulfilled or feel their life isn't how they'd imagined. .
My gorgeous friend over this last year sends me little posts just to let me know she's thinking of me and thought share this one with you all. .
Very often these feelings above come from you are about to embark on a huge change
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 or you staying in place you no longer wish to be. .
Pushing out comfort zones are tough 
NOTHING is as tough as a suppressed fufillment.
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Nothing. .
πŸ’–πŸ’–πŸ’–πŸ’–
Happy Friday my gorgeous Insta friends πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–. . I hope you have some cool plans this weekend πŸ’–πŸ’–πŸ’–πŸ’–. . I know a lot of people right now are struggling or have reached out to me a lot over last few weeks. Stuck Lonely Unsettled Unfulfilled or feel their life isn't how they'd imagined. . My gorgeous friend over this last year sends me little posts just to let me know she's thinking of me and thought share this one with you all. . Very often these feelings above come from you are about to embark on a huge change . or you staying in place you no longer wish to be. . Pushing out comfort zones are tough NOTHING is as tough as a suppressed fufillment. . Nothing. . πŸ’–πŸ’–πŸ’–πŸ’–
Today's workout πŸ™Œ
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Today the gym was busy no racks at the start and no benches πŸ™. Tips if your trying to make it work and you are short on time. 🌺 compound moves always with a good level of resistance.
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🌺 short rest 🌺 fit some unilateral work in to compliment and ensure balance. 
Sometimes you have to improvise so today I was quad focused lower body and back focused. 
Lis
Xxxx
Today's workout πŸ™Œ . Today the gym was busy no racks at the start and no benches πŸ™. Tips if your trying to make it work and you are short on time. 🌺 compound moves always with a good level of resistance. . 🌺 short rest 🌺 fit some unilateral work in to compliment and ensure balance. Sometimes you have to improvise so today I was quad focused lower body and back focused. Lis Xxxx
How often do you do something just for you? .
I mean completely.
. 🌻Not socialising with those in your  circle
🌻 not food or drink related.
🌻 not because you need to learn something new in your craft or feel obligated. .
Meet just a small amount of the guys in team cubana! 😁
.
Starting a new hobbie in cubana salsa has been one of best things I have done in a long time. .
It has given  me massive sense of empowerment. .
That seems strange but I've always wanted to do it and kept putting it off. .
Now I go .
. πŸ™Œ we have loads of fun. πŸ™Œ I learn something new and interesting for me. πŸ™Œ I meet some lovely people. From all walks of life ( not one of those people' come from the .uk, neither are my teachers) .
.
Now think what are you putting off that can make a huge impact? .
I have a new programme getting launched within the next week?
.
 That can help you see how simple yet empowering to slot health and fitness so easily into your lifestyle.
.
Will be sharing soon......
How often do you do something just for you? . I mean completely. . 🌻Not socialising with those in your circle 🌻 not food or drink related. 🌻 not because you need to learn something new in your craft or feel obligated. . Meet just a small amount of the guys in team cubana! 😁 . Starting a new hobbie in cubana salsa has been one of best things I have done in a long time. . It has given me massive sense of empowerment. . That seems strange but I've always wanted to do it and kept putting it off. . Now I go . . πŸ™Œ we have loads of fun. πŸ™Œ I learn something new and interesting for me. πŸ™Œ I meet some lovely people. From all walks of life ( not one of those people' come from the .uk, neither are my teachers) . . Now think what are you putting off that can make a huge impact? . I have a new programme getting launched within the next week? . That can help you see how simple yet empowering to slot health and fitness so easily into your lifestyle. . Will be sharing soon......
It's official..... I'm Quackers.
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I quack myself up seriously 🀣🀣🀣🀣🀣🀣🀣🀣🀣🀣🀣🀣🀣
It's official..... I'm Quackers. . I quack myself up seriously 🀣🀣🀣🀣🀣🀣🀣🀣🀣🀣🀣🀣🀣
Love the skin you're in πŸ’–πŸ’–πŸ’–
Love the skin you're in πŸ’–πŸ’–πŸ’–
Survival.
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The reason I live the way I live.
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The reason I do what I do. .
World Mental health awareness day is so close to my heart. .
It's a permanent fixture in my coaching of the women I work with. .
It's a daily focus as I battled my own mental health. .
My story has been well documented about my own battles via, blogs, videos and I shared on Instagram. .
I'm not ashamed and will continue to discuss to help. .
For new followers maybe you can't relate to me. .
My 5am starts
My training 
My meditation journal writing 
My bed by 10pm 
Why I go out walking in all weather's.
.
For every day that's my battle and win against my own mental health. .
Catch it before it runs my day and my life
.
Survival.
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You don't Just overcome depression. .
You change your life and every day is work to ensure you don't go back to that place.
.
My purpose is to help others out of that but I can only do that if I keep me out of that place. .
I still work with experts to help me too. .
Behind every highlight reel there' a story. .
This is mine.
Survival. . The reason I live the way I live. . The reason I do what I do. . World Mental health awareness day is so close to my heart. . It's a permanent fixture in my coaching of the women I work with. . It's a daily focus as I battled my own mental health. . My story has been well documented about my own battles via, blogs, videos and I shared on Instagram. . I'm not ashamed and will continue to discuss to help. . For new followers maybe you can't relate to me. . My 5am starts My training My meditation journal writing My bed by 10pm Why I go out walking in all weather's. . For every day that's my battle and win against my own mental health. . Catch it before it runs my day and my life . Survival. . You don't Just overcome depression. . You change your life and every day is work to ensure you don't go back to that place. . My purpose is to help others out of that but I can only do that if I keep me out of that place. . I still work with experts to help me too. . Behind every highlight reel there' a story. . This is mine.
Clocks go back here in the UK this month. .
If you haven't already noticed, our days are much shorter. .
Seasonal affective disorder (S.A.D) effects 1 in 15 people with symptoms such as fatigue, lethargy, persistent low mood, low libido, comfort eating and weight gain due to lack of interest in everyday activities. .
This is is common over the next 6 months with increase in symptoms in 
Dec-Feb

Maintaining a healthy active lifestyle is key. 
The key treament though, get outdoors and get natural light as often as you can. 
This will help with symptoms massively. 
Sitting near a window and S.A.D lamps can help also.

If symptoms increase, seek advice from your G.P
Clocks go back here in the UK this month. . If you haven't already noticed, our days are much shorter. . Seasonal affective disorder (S.A.D) effects 1 in 15 people with symptoms such as fatigue, lethargy, persistent low mood, low libido, comfort eating and weight gain due to lack of interest in everyday activities. . This is is common over the next 6 months with increase in symptoms in Dec-Feb Maintaining a healthy active lifestyle is key. The key treament though, get outdoors and get natural light as often as you can. This will help with symptoms massively. Sitting near a window and S.A.D lamps can help also. If symptoms increase, seek advice from your G.P
More of this in 2018 is the plan. πŸ’–
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Travelling is one of the things I crave most in my life, it's also the reason I do what I do. .
Location independent in order to in the not so distant future, travel more. .
Be able to meet new women who need my help. .
Stay in shape in order to do and and explore and live life.
.
My top bucket list is tour  South America. .
I could go on and on here. .
What's your goals for 2018? 🌏
More of this in 2018 is the plan. πŸ’– . Travelling is one of the things I crave most in my life, it's also the reason I do what I do. . Location independent in order to in the not so distant future, travel more. . Be able to meet new women who need my help. . Stay in shape in order to do and and explore and live life. . My top bucket list is tour South America. . I could go on and on here. . What's your goals for 2018? 🌏
Day 16: have the confidence to get real. .
This makes me feel really nervous no filter and completely make up or lip balm or anything free. .
It's also about looking after skin. .
I have a good morning skin care routine but I forget at night to take eye make up  off.πŸ™ˆ
.
Like many women I put make up on to feel good and I'm prone to some breakout so I it helps make me feel better.
.
I wear little but still, like to have it. .
I promised my friend I  will make sure I take it off because like your body, your skin is a lovely vital organ that must be taken care of. .
So using natural products like coconut oil etc. I'll take it off. .
Then I realised my own words of loving the skin your in come back and bite me on the ass because I very rarely post make up free unless gym related. .
So taking a new leap to confidence  here is me completely make up free. .
I feel extremely uncomfortable considering I've got little break outs and feel completely exposed πŸ™ˆ. But as always I don't want to hide behind filters or make up in order to show up for those that need my help. 
It's not fair to my audience on here to think we look okay morning noon and night. .
I suppose as I'm ending my 20's, I need to rest pay attention to it more. Nooooooooo
.
Tell me what you skin care regime is?
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Any recommendations for natural products for really sensitive skin? .
Day 16: have the confidence to get real. . This makes me feel really nervous no filter and completely make up or lip balm or anything free. . It's also about looking after skin. . I have a good morning skin care routine but I forget at night to take eye make up off.πŸ™ˆ . Like many women I put make up on to feel good and I'm prone to some breakout so I it helps make me feel better. . I wear little but still, like to have it. . I promised my friend I will make sure I take it off because like your body, your skin is a lovely vital organ that must be taken care of. . So using natural products like coconut oil etc. I'll take it off. . Then I realised my own words of loving the skin your in come back and bite me on the ass because I very rarely post make up free unless gym related. . So taking a new leap to confidence here is me completely make up free. . I feel extremely uncomfortable considering I've got little break outs and feel completely exposed πŸ™ˆ. But as always I don't want to hide behind filters or make up in order to show up for those that need my help. It's not fair to my audience on here to think we look okay morning noon and night. . I suppose as I'm ending my 20's, I need to rest pay attention to it more. Nooooooooo . Tell me what you skin care regime is? . Any recommendations for natural products for really sensitive skin? .
Day 15: when your friend calls you A grade A bitch .... with love of course 😚

That's because I cause I have a solution to a lot of women's problems and here I am keeping it to myself.... whoops πŸ™ˆ

That I can help the women who, right now, are lying on the couch on a Sunday afternoon still drained from the relentless workload that they endured last week. 
That is constantly feeling guilty that because of constant client, team and manager meetings, commuting, work trips that they don't see enough of their spouses, parents or friends. 
That is constantly moaning that they don't have the time to get fit and lose weight. Crying to their other halves yet are lying on the couch binge-watching their favourite tv programmes with munchies to tuck into nearby. 
Meanwhile, their other half is off busying themselves out the way somewhere for fear of treading on more eggshells and another mood swing breaks loose. 
Yet, here is me with an answer for all of that. 
A solution to stop this vicious cycle. 
To ensure that women who work in senior positions or leadership roles are not only top of their game in their career but the top of their game with their health and lifestyles too.

A solution that allows them to have the energy to deal with the demands work brings at consistently high standard. 
That they the have simple and easy to apply tactics to allow them to lose weight, feel healthier, to be less stress and to prevent mood swings. 
To reduce that guilt and have the more work-life balance to enjoy time with those that matter. 
To rekindle that spark with their other halves for more quality time and intimacy.... yes you all know what I mean.

Is this you? 
Well, now you know that I can provide all the help you need then please feel free to get on the phone with me and let me show you exactly how to get you out of this rut your in and to feel your best self in a way that is stress-free and unbelievably simple.

https://calendly.com/lisa-46/-60-minute-transformation/10-09-2017
Day 15: when your friend calls you A grade A bitch .... with love of course 😚 That's because I cause I have a solution to a lot of women's problems and here I am keeping it to myself.... whoops πŸ™ˆ That I can help the women who, right now, are lying on the couch on a Sunday afternoon still drained from the relentless workload that they endured last week. That is constantly feeling guilty that because of constant client, team and manager meetings, commuting, work trips that they don't see enough of their spouses, parents or friends. That is constantly moaning that they don't have the time to get fit and lose weight. Crying to their other halves yet are lying on the couch binge-watching their favourite tv programmes with munchies to tuck into nearby. Meanwhile, their other half is off busying themselves out the way somewhere for fear of treading on more eggshells and another mood swing breaks loose. Yet, here is me with an answer for all of that. A solution to stop this vicious cycle. To ensure that women who work in senior positions or leadership roles are not only top of their game in their career but the top of their game with their health and lifestyles too. A solution that allows them to have the energy to deal with the demands work brings at consistently high standard. That they the have simple and easy to apply tactics to allow them to lose weight, feel healthier, to be less stress and to prevent mood swings. To reduce that guilt and have the more work-life balance to enjoy time with those that matter. To rekindle that spark with their other halves for more quality time and intimacy.... yes you all know what I mean. Is this you? Well, now you know that I can provide all the help you need then please feel free to get on the phone with me and let me show you exactly how to get you out of this rut your in and to feel your best self in a way that is stress-free and unbelievably simple. https://calendly.com/lisa-46/-60-minute-transformation/10-09-2017
Something to smile about saturday: πŸ˜€
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Yesterday was such a lovely news day. .
One of my besties announced another beautiful bub will be arriving into the world in April ❀❀❀❀❀.
.
My mum got a new job which I am beyond proud of her for. The woman is an inspiration starting life all over again and now a new career change. ❀❀❀❀.
.
Accountability tip day 14: There is always something to smile about. Even if it's not about you be happy for those who are important to you as they matter just as much. .
Try not to compare I find this loads with clients. .
Don't be. .
If you're working hard on something to happen in you're life, your time will come. .
In the meantime support, encourage and be genuinely pleased for others.
.
❀❀❀❀❀
Something to smile about saturday: πŸ˜€ . Yesterday was such a lovely news day. . One of my besties announced another beautiful bub will be arriving into the world in April ❀❀❀❀❀. . My mum got a new job which I am beyond proud of her for. The woman is an inspiration starting life all over again and now a new career change. ❀❀❀❀. . Accountability tip day 14: There is always something to smile about. Even if it's not about you be happy for those who are important to you as they matter just as much. . Try not to compare I find this loads with clients. . Don't be. . If you're working hard on something to happen in you're life, your time will come. . In the meantime support, encourage and be genuinely pleased for others. . ❀❀❀❀❀
Whoop whoop its the weekend! 🍸🍹🍹
.
I know alot of the women I work with are hitting downtime and likely a few proseccos. .
Yes, I absolutely allow it. .
Tell me your plans my lovely followers?
.
Comment below. .
Whoop whoop its the weekend! 🍸🍹🍹 . I know alot of the women I work with are hitting downtime and likely a few proseccos. . Yes, I absolutely allow it. . Tell me your plans my lovely followers? . Comment below. .