Alisa Nutrition

40+1 🎈🎂

Age is just a glow-up in progress!

You know you’re still all G when your hand doesn’t shake applying the winged eyeliner 🤭

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#41

This is Xmas in Australia 🇦🇺☀️👙

Merry Christmas to ones who celebrate it & happy holidays to ones who don’t 🎄🎁

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Hey 👋🏽 I’ve been a bit MIA last couple of weeks. My kids were on school holidays, which usually means my normal routine goes out the window 🙈. I’m sure if you’re a parent you can relate to that! I am definitely a routine gal and I thrive off having a good routine.

My training wasn’t as consistent either and to be honest I’ve enjoyed having a slower pace during this time. Kids went back to school today which means I am back to having more structure in my days.

In other news my youngest boy turned double digits yesterday 🎂🥳 can the time please slow down? We are almost at the end of the year can you believe it 🤭

If you’re serious about getting into shape for summer and need help with your nutrition, click the link in my bio for my personalised coaching services! ❤️

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CLIENT SPOTLIGHT 💞

I want to share the results of my online client Mark who has lost 9kg in 21 weeks. He achieved those results using a flexible nutrition approach, incorporating foods he enjoys into his daily macros set out by me.

Fat loss is not linear & it takes time. Mark came to me with a goal to lose body fat whilst maintaining muscle mass & strength in the gym. His job is sedentary operating machinery 10 hours a day, 6 days a week. In the process, Mark also became a father to a young baby girl.

Mark achieved those results by staying on the same amount of calories, 3093kcal/day. That’s quite high for deficit calories & he’s extremely lucky (and I’m extremely jealous 😝). This is a prime example of a client being organised and compliant, following my nutrition plan to a T whilst having a busy lifestyle.

Well done Mark, proud coach here 👏🏽

Pretty inspiring, right? If you'd like the same for yourself DM me or click on the link in my bio and let's chat! Follow 👉🏽
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The results you see will highly depend on your discipline in life.

Consistency is the key to success ☺️

Happy Friday friends ❤️
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Hello friends👋🏽 I’ve been MIA from my feed, last few weeks have been hectic and kids were on school holidays contributing to the madness. Those who know, know what it’s like 😛 BUT, they have finally returned to school after their 6 week summer break 🥳

I am happy to let you know, I’ve opened up a few coaching spots! So if you are ready to kick some goals and want to work with me, DM me or click the link in my bio for my personalised coaching services! ❤️
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Happy new year friends 🍾
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#2023

Exactly 1 year ago today since I moved from Melbourne to Gold Coast ☀️

Can’t believe how fast this year has gone ☺️

Not complaining about bikini weather for most of the year either 😛
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POSITIVE VIBES 🙌🏼⁠
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Just in case you needed to hear this today 💗⁠
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Our bodies are meant to change throughout our life's journey. Embrace those phases & don’t forget to show your body love & respect it deserves.⁠
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If you overate or didn’t train today, it is ok! You are not a failure, you are human.⁠
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Supporting another person’s success does not take away from your own. Be kind, always 💕⁠
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You don’t need to have everything figured out in life right now. So relax and just keep going. We got this! 👊🏼⁠

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“But it’s Friday” is a valid excuse for almost anything today 😉

Happy weekend friends 💕

Photo:
Tan:
Make-up:
Styling:
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BEACH BUM 🏖

Last month I did a shoot! It’s been almost 3 years since I’ve done one due to lockdowns in Melbourne, my last one being in Las Vegas in November 2019. So when I moved to the Gold Coast I was finally able to start planning.

One thing I’ve wanted to do for a while is an off-season photo shoot. I have always done my shoots around competitions, sporting that super lean look. I finally did a shoot away from any comps, just an every day me (plus glam!) and it was awesome 😍

I had the best time shooting with Alex Muscat] and I am thrilled with how the photos have turned out, thanks Alex 🙏🏽❤️ Here I share one of the images from that day 🥰 stay tuned for more!

Photo: Alex Muscat]
Tan:
Make-up:
Styling:
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Weights will NOT make you BULKY!

Below are some important points of lifting weights when it comes to body composition:

Weightlifting will make you hold muscle (not fat) and will help burn more calories throughout the day!

Calories in vs out dictate your level of body fat:

✅ Eat less, lift weights, loose more body fat. Stick to a nutrition plan and retain muscle throughout

✅ Eat at maintenance, lift weights, gain muscle (yes possible at maintenance calories) and make composition changes, get rid of body fat, build lean muscle

✅ Eat in a programmed surplus, lift weights, gain small and controlled amounts of body fat for bigger muscle gains

❌ Eat in a surplus, eating all the foods, not lifting weights = gain body fat

In summary: eat well -> lift weights ->build muscle -> create shapes & lines -> feel happy & sexy 👌😉

Need help with your nutrition, click the link in my bio for my personalised coaching services!

Happy Friday friends 💕
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If I’m not in the gym, I’m eating 😋

Happy Friday friends ❤️

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MACRO TRACKING TIPS 🗒️

Tracking macros can be a little daunting if you are new, but it’s also an incredibly easy skill to master, all it takes is a little practice.

1. Before trying to 'perfect' your macros, I encourage you to simply start tracking your normal day's food intake.

2. Track as you go: In the beginning, it's easiest to track each time you eat so you don't forget about any foods. As you become more experienced and are better able to choose foods that meet your targets, you can start to log more loosely throughout the day. If you have a bad memory, a quick photo of the meal can help!

3. Eating at home: If you are in a home environment with access to a food scale, tracking is a matter of throwing a few ingredients into a bowl, searching for the item then entering in the weight (raw or cooked matters!).

4. What about packaged foods? If you are eating packaged foods, you may not even have to worry about weighing the item, as the nutrition information is listed right on the label, along with the number of servings. You can simply scan the bar code and enter the servings you ate.

5. Practice! The more you practice in the home environment the more confident you will feel when you transition to eating out.

6. Am I being rude on my phone? People often worry about trying to track when eating out in fear of being judged or being rude. Fun fact: If these people are your friends, they will of course support your goals and are not going to judge you for taking a few minutes to enter a few food items.

7. Mixed dishes: These can be a little more tricky, so try to think about all the ingredients you can see and make some estimates about the weight of the food. Always allow for a little more fats for meals eaten out and remember, estimating something is better than nothing!

Who experienced these fears when they first started tracking? What would you say to a new user just starting?

SAVE, SHARE & TAG a friend who needs to read this!

Need help with your nutrition, click the link in my bio for my personalised coaching services!

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HOW DO YOU FEEL ABOUT YOURSELF?

The way you look after your body is a reflection of how you feel about yourself.

Do you train because you feel like you have to OR because you feel guilty for overating on the weekend OR do you train because you love how it makes you feel and you love your body for what it can do?

Do you eat nutritious food because you feel like it’s what you ‘should’ be doing to be healthy OR do you eat it because you love yourself and want to nourish your body and enhance your performance?

Do you look in the mirror and hate what you see because you feel s**t about yourself? Or do you love what you see because you know you’re bloody strong and powerful and you have your body and mind to thank for that?

Treat yourself and your body well, not because you think you have to BUT because you love and respect it 💖

BALANCE ⚖️

Its not always about nutrition & workouts ❤️

I’m thoroughly enjoying my time in Sydney, it’s been a while.

Memories > Macros

STRONG 💪🏼 ⠀
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It’s not a certain size, shape or a number. ⠀

It is less about the size and strength of your muscles but more about your internal strength, your backbone. ⠀
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Be empowered by what your body can DO, how you can PUSH it & what you CAN achieve. Workout because you LOVE your body, not hate it.

From whenever you started from to where you are now - be proud of what you have achieved and the growth you’ve shown, even if you don’t realise it. STOP and look back at how far you’ve come!⠀

Need help with your nutrition, click the link in my bio for my personalised coaching services! 👉🏽

Happy Hump Day fam ❤️
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MEMORIES OVER MACROS 😋

If you feel anxious and stressed about eating out, listen up…

Eating out or going on a holiday should not be a stressful experience, it should be a time to connect with your friends and loved ones.

Below are some thoughts to ease this stress:

🎂 What matters most is what you do consistently, not what you do every once in a while. One pizza or burger won’t undo your progress… just like one salad isn’t going to make you ripped.

🎂 If you want the pizza - have it. Whatever you do, choose what makes you happy. Because choosing a meal that you may deem to be more “healthy” rather that what you actually want to eat will likely make you overeat because you ignored your feelings and were left unsatisfied.

🎂 If you do choose to indulge, be mindful that those excess calories will impact and slow your fat loss goals BUT it is not the end of the world.

🎂 And, just because you are eating out or on holiday - doesn’t mean you have to overindulge. Food is not going anywhere. If you know you are going out for a big dinner, then have a lighter day of eating. If you want to go to a breakfast buffet - then choose your food wisely for the rest of the day.

You don’t have to feel guilty when creating memories. If you had a day where you blew over your calories, just move on. You are only 1 meal away, 1 workout away from being back on track.

Long term progress comes from BALANCE. Eat healthy, yes, but also have the ability to enjoy yourself in moderation guilt free.

SHARE & TAG a friend who needs to read this!

Need help with your nutrition, click the link in my bio for my personalised coaching services! 💪🏽

WHY IS PROTEIN SO IMPORTANT? 🥚

When working with new clients, I notice that almost everyone’s diet consists of low protein. However, this is a very common issue as the typical western diet tends to be high in carbs & fat but low in protein

WE ALL SHOULD BE EATING MORE PROTEIN!!!⁣

But WHY? I get this question A LOT!

PROTEIN is an important component of every cell in the body. Your body uses protein to build & repair tissues.⁣ You also use protein to make enzymes, hormones & other body functions

Protein is an important building block of bones, muscle, cartliage, skin & blood

HOW MUCH? For optimal health, an average person should consume at least 1.2-1.6g/kg/day of high-quality protein. Athletes, however, require more for optimal results

When in a calorie deficit (i.e. losing weight), you should also be at the higher range of protein (2.2g/kg/day or even up to 2.8g/kg/day) to retain as much muscle as possible

Advantages of consuming a HIGH PROTEIN DIET ⬇️⬇️⬇️⁣
- Increase muscle mass & strength
- Healthy hair & skin
- Good for your bones⁣
- Reduce cravings & desire for late-night snacking⁣
- Reduce appetite & hunger levels⁣
- Higher thermic effect of food (TEF) vs carbs & fats⁣
- Muscle retention
- Increase muscle recovery
- Help your body repair itself after an injury
- Does NOT harm healthy kidneys
- Helps you stay fit as you age⁣ (muscles of the elderly are resistant to normally anabolic stimuli e.g. amino acids & resistance training exercise. Ageing muscle is less sensitive to lower doses of amino acids than the young & may require higher quantities of protein to stimulate equivalent muscle protein synthesis above rest & accrue muscle proteins… so get your parents & grandparents some whey protein!)

In closing, if you want to lose weight, improve your metabolic health, gain muscle mass & strength, make sure you’re eating enough protein!

✅ SHARE & TAG a friend who needs to read this!

Need help with your nutrition? I’m your gal 🙋🏼‍♀️ Click on the link in my bio 📧

Hi guys, I’m back 👋🏽

Last months debrief:

It’s been a very hectic month… my mum was visiting in December, then my friend came to stay over the Xmas/New Year period for a couple of weeks.

When she left we all got the spicy flu 🌶 (including kids) which left us in a 7 day iso. Getting it was inevitable, so I’m glad it’s over with. Was it unpleasant yes, are we ok, yes. It felt just like a flu. 2 weeks later, I still can’t taste or smell and that’s the most annoying thing about it 🤬

As soon as I recovered, another friend of mine arrived with her 2 kids (she left last night). We visited 3 theme parks in 3 days, which was intense 🤪

So yes, it went from Ho-ho-ho to GO-GO-GO here 🤣

My kids were meant to start their new school here on the Gold Coast yesterday, but our premier pushed the start date to 7 Feb, so that’s another 2 weeks of never ending school holidays, send help! 🤦🏼‍♀️ I’ve forgotten what it’s like to have my kids in school, from 2 years of lockdowns in Melbourne to moving here in November, this s**t is hard! 😛

Work never stopped for me, my clients have been kicking goals & I have onboarded a few new clients too. I admire the dedication of all my clients during the festive season and I’m excited for the year ahead for Alisa Nutrition! Proud coach 🥰

What have you been up to? I’m keen to hear it, comment below 👇🏼

Last gym session for 2021 💪🏽

What a year it has been! I am extremely excited for 2022… unfortunately a few things had to be put on hold this year due being in lockdown for months and relocation to Queensland (such as release of 2 of my guide books & my new website!). But it’s ok, sometimes life throws unexpected curveballs at us & it only makes us stronger & more resilient.

I want to thank each and every one of you for your support, following, your likes & engagement. To all my clients past & present, thanks for trusting me with your goals. I am extremely grateful & proud of you all working hard thorough the toughest of times. Here’s to a new year 2022 🥂

#2022

PROUD COACH MOMENT 💞

This is what consistency looks like. Sustainable weight loss isn’t restricting your food intake eating only plain chicken and broccoli for months. It also isn’t cutting out food groups or doing crazy juice diets.

This wasn’t achieved in 8 weeks, this was achieved over a period of 25 weeks. That’s right, almost 6 months of compliance, consistency, discipline and trusting the process AND 15kg off! Hello abs 😍 Demontrez achieved those results eating same amount of calories, 2445kcal/day… we lowered them only once, 5 weeks ago, to 2403kcal/day! That’s quite high for deficit calories and I keep telling him he’s extremely lucky (and I’m extremely jealous 😝)

When Demontrez came to me, he was convinced that he didn’t have abs. Even when he was super fit, playing gridiron he told me he didn’t have any abs. So that was his goal. I assured him that with the right food, exercise and consistency we will get him the 6 pack he longed for.

There aren’t any quick fixes or short cuts when it comes to fat loss. I can give you all the tools in the world to get you there but if you’re not putting in the work and following the plan, you won’t get any results. It’s that simple.

Well done Trez, I’m so proud👏🏽 and thank you for trusting me & my process!

Pretty inspiring, right? Well, if you'd like the same for yourself, I'd love to hear from you. I am back, taking on new clients. Click on the link in my bio and let's chat soon!

CLIENT SPOTLIGHT 💞

Whilst I was moving states, I put a pause on taking on new clients, however that doesn’t mean that my current clients weren’t nailing it!

Meet NURU who is absolutely killing his fat-loss phase! He is down 5kg so far and we aren’t done yet 💪🏽

Nuru is 30 years old. He is an architect who works a lot of hours. For fitness, he trains Brazilian jiu jitsu & works out in the gym.

He has been following my flexible nutrition plan to a T. His determination and adherence to the plan has assisted him in achieving these incredible results. His days are sedentary & busy yet that doesn’t deter him from staying on track to achieve his own weight loss goals.

Nuru’s goal is to gain a greater understanding about flexible dieting & macros as well as lose fat & build muscle. So watch this space and keep your eye out for his progress and transformation!

Well done Nuru, I’m extremely proud👏🏽

Pretty inspiring, right? Well, if you'd like the same for yourself, I'd love to hear from you. I am back, taking on new clients. Click on the link in my bio and let's chat soon!

251 days in lockdown… at least it’s shorts weather now ☀️🥳

HAPPY FRIDAY FAM 💕

What are you planning to do this weekend?

NOT A FAT LOSS TRANSFORMATION 💪🏽

I mainly post fat loss transformations - everybody loves a bit of shreds, right? Well, here’s a different type of transformation. First it’s my own & second, it is not fat loss.

After my summer cut, I started a reverse diet. This is what 10 weeks in reverse + surplus cals looks like.

Reverse dieting (RD) is a controlled linear increase of calories, with the goal to combat the negative metabolic adaptations that arise from being in a calorie deficit. When we lose body fat, the body has mechanisms it uses to slow down fat loss & make the process harder for the body.

As we diet, the metabolic rate naturally decreases as part of this mechanism. RD is the building of calories with the aim of the body expending more energy again. As long as our calories stay lower than our initially estimated energy needs, the calories we expend will stay down, affecting the metabolic rate. The goal is to build our calories up to our true total daily energy expenditure (TDEE).

TDEE is the sum of our resting energy needs or “BMR” plus the energy we spend for our standard daily activities known as NEAT, the energy spent while digesting & absorbing food known as TEF & the energy spend during structured activity known as PAL.

When we diet, our TDEE lowers. By strategically building up calories after the diet ends, we can mitigate how much body fat we put on whilst building up calories back up to our true TDEE.

RD is a structured method to control the rate of fat gain after a fat loss phase. The key concept is ensuring our results from a fat loss block become a long-term result, and not a typical quick fix.

My calories got as low as 1,300kcal some weeks during my diet phase before I started slowly increasing my calories which got as high as 2,100kcal (steadily adjusting weekly as required). 

Start: 54kg -> Current: 57.4kg
Total gain: 3.4kg in 10 weeks

I plan to stay in a surplus for 8 more weeks, driving my calories higher in hope of building some quality muscle. I am loving all the foods 🐷 After this period I will begin a cut for summer which will probably take around 10-12 weeks!

BEGINNERS GUIDE TO FAT LOSS 📈⁠
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1️⃣ Calculate your TDEE (total daily energy expenditure). You can use www.tdeecalculator.net⁠
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2️⃣ Periodise your nutrition. It might look a little something like this:⁠
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🥦 Week 1-4: 20% deficit⁠
🥦 Week 5-8: 25% deficit⁠
🥦 Week 9-12: 30% deficit ⁠
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*Consider having a diet break, going up to maintenance calories at around week six if you are feeling mentally drained from dieting!⁠
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3️⃣ Think of what kind of food you will base your nutrition around. Try and follow the protocols below:⁠
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🍗 Include protein with each meal⁠
🥕 Fill your plate with mostly high volume low-calorie vegetables (greens, pumpkin, capsicum, tomato, cucumber etc)⁠
🥑 Have a small amount of fat at each meal⁠
🍲 Remove unnecessary snacking. If you can, remove snacking entirely and have four larger meals per day⁠
🍫 Eat less calorie-dense foods⁠
💧 Drink more water⁠
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4️⃣ Periodise your Non-Exercise Non-Activity Thermogenesis. It might look a little something like this:⁠
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🏃‍♀️ Week 1-4: 8000 steps daily⁠
🏃‍♀️ Week 5-8: 10000 steps daily⁠
🏃‍♀️ Week 9-12: 12000 steps daily⁠
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5️⃣ Periodise your exercise. Here is an example:⁠
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🏋️‍♂️ Week 1-4: One 30 minute exercise session/week⁠
🏋️‍♂️ Week 5-8: One 45 minute exercise session/week⁠
🏋️‍♂️ Week 9-12: One 60 minute exercise session/week⁠
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6️⃣ Improve your sleep hygiene. Aim for 8 hours per night. Some helpful tips are:⁠
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😴 Darken your room⁠
😴 Remove electronics two hours before bed⁠
😴 Read a non-fictional book before bed⁠
😴 Meditate before bed⁠
😴 Take a bath before bed⁠
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Fat loss doesn’t need to be complicated. It matters what you do more than what you do sometimes. Work towards consistency, not perfection.⁠
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If you found this helpful, let me know in the comments, SAVE for future reference & SHARE with a friend who needs to read this! 💞⁠
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Need help with your nutrition, click the link in my bio for my personalised coaching services! Follow ⁠
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CLIENT SPOTLIGHT 💞

Meet DEMONTREZ who is absolutely nailing his fat-loss phase! He is currently 4 weeks in and already has lost 4kg.

He is a 31 year old personal trainer & an ex gridiron player. He is a super compliant client who has been following my flexible nutrition plan to a T. His determination and adherence to the plan has assisted him in achieving these incredible results. His days are busy looking after his clients yet that doesn’t deter him from staying on track to achieve his own weight loss goals.

Demontrez’s goal is to lose fat & get fitter over the next few months so watch this space and keep your eye out for his progress and transformation!

Well done Trez, I’m extremely proud👏🏽

Pretty inspiring, right? Well, if you'd like the same for yourself, I'd love to hear from you. Click on the link in my bio and let's chat soon!