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Lisa Barwise

Try The 28 Day

Warrior Goddess

Body for FREE 1 day

Sneak Peak

Start your transformational journey today to get lean,

strong and curvy!

Welcome...

I would like to congratulate you and also sincerely thank you for putting your trust and faith in me to invest in my program. I say thank you because I know that it was probably not an easy decision and that you may have (quite possibly) attempted several different programs before, only to be left frustrated and confused.

I understand how you feel.

I put together this program because I was in the same place many of you probably are right now and I needed to find a better way. What you’re about to discover is everything I learned to get in the best possible shape in the shortest time possible.

Over the years I’ve spent thousands upon thousands of hours and pounds working out what it takes to develop those toned arms, lean midsection, rounded booty, slim thighs and

defined shoulders - along with ‘shredding’ my entire body at the same time- all while keeping my ‘ladycurves’.

I have written down and recorded every workout I have

ever done. I have noted down all the recipes that work best. I have

read 100s of books, studied under all the teachers, watched hours of videos and you will now see the result of all this study.

This program is a collection of those notes and everything I do when I want to see real results fast. And, it’s written with the special needs of women in mind.

I have developed and recommend my program to specifically address the needs of women who have a specific, time bound goal in mind. This could be a special occasion such as your wedding, your birthday, a party or celebration, a work function or basically

ANYTHING that you want to look your best for!

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Who it is for

The Warrior Goddess Body 28 Day Programme. is unlike any other program I’ve ever designed. It was de-signed specifically for the needs of women in their 30s and 40s to solve four of the biggest areas of concern. Namely…

•To lose body fat fast & tone specific problems areas that have increased with age

•To combat losing motivation and lack of willpower to continue

•To embrace our womanly cycles , deal with issues of our hormones and kick start our metabolism and use them as a source of energy to reach our goals

•To prioritize our self care, health and strength- in both body and mind.

And it’s created specifically for time-poor women. I lead a busy life just like so many of you. I do not have time for exercise and food preparation to take over my life nor do I enjoy spending hours cooking. So everything I share with you is designed to be the easiest and fastest way possible to get the best results.

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How will it get you there?My program works by combining:

•Warrior Goddess Kettle-bell Training – a carefully designed combination of kettlebell, yoga and martial arts designed especially with the needs of women in mind

•A ethical and unique plant based formula of gluten free, dairy free carb cycling with intermittent fasting for the deep thinking woman

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How will it get you there?Warrior Goddess Kettlebell Training combines the very best in getting you lean, strong and curvy. With the focus on fitness, fat loss and toning those problem areas but it does so for long term

health with a focus on strength and building lean muscle mass.

It’s effective because it provides an extensive variety of different work-outs and exercises at different intensity levels, rep speeds and difficul-ty - all centered around targeting each different problem area (upper body, lower body, abs/core and HIIT circuits for aerobic fitness) – that challenge your muscles to adapt so you tone up fast while at the same time raising you’re natural metabolism so you’re burning fat for hours after your workout: not by working harder in the gym or at home, but by working smarter.

How exactly?For those interested in the science and technology behind my systems, keep reading….

The problem with most fitness programs is that they’re not designed with women’s needs in mind.

And, ultimately many are ‘one size fits all’. So one of three things often happen:

•You lose weight but still have fat. You don’t tone up which means you are still left with unwanted and hard to shift areas of fat

•You plateau: The body becomes accustomed to the routines, and your results ultimately slow to a grinding halt.

•You get bored and lose motivation: Doing the same routines with little variety or challenge is not only ineffective over the long term, let’s face it can be downright boring!

This is because:

•Other programmes only focused only on Cardio: Which firstly can be boring in itself, but can lead to increases in stress hormones which linger stubbornly around your belly, tops of thighs and hips

•They don’t take account of important self care, cycles of life or other challenges faced by women

•And they don’t take account of WHEN and WHAT you eat based on the exercise you do

The basis of this plan is a 7 day eating and exercise cycle that you’ll repeat over the next 4 weeks (and beyond if you can).

It’s made up of five different types of days on a 7-day cycle.

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Real World ProofOver 5,000 people have turned to me via social media and my programs to help them transform their bodies and minds. Before you get started, take a look at just a few of the many success stories from using my pro-grams. This could be you too, in just 4 weeks!

So please know this….

Even though we haven’t met, I believe in you and I won’t let you fail. It is my hope that my system will provide a platform for you to achieve anything in your life. So, what are you waiting for? - Let’s get started!

Kellie

Nicola

Anique

Lindsay

Barbara

Maeve

Val

Zuzana

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Zuzana "Literally this programme has changed my life. I have had trouble losing the weight I gained during my pregnancy. Belly fat is my biggest problem and through the programme I feel really positive with more energy level I used to have. I had much less negative thoughts and it was easier than I thought. And the results speak for themselves. Plus my posture got more straight so I feel my back is stronger.”

ZuZanna, aGe 33

Barbara"I have biceps, a flat stomach, the makings of a sixpack and I feel amazing! I struggle with all day energy and sleeping well which can affect how I eat and exercise but this programme helped with all of that and I am motivated to keep going.”

BaRBaRa, aGe 36

aRe YOu ReaDY TO GeT Lean, STROnG & CuRVY THe WaRRIOR GODDeSS WaY?

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•A complete 4-week meal & exercise plan

•Nutrition & Exercise for all parts of your 28 Day Cycle including heavy flow menu plan and workout plus flexibility

•Warm up, workout, cool down, yoga and recovery video tutorials

•Motivational videos

•Plant Based Recipes for meat eaters, vegetarians and vegans

•Weekly itemised shopping lists

•Supplement guide

•Online support forum

•Forever lifetime access

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What’s included in the full 28 Day Warrior Goddess Body program?

Warrior Goddess Kettlebell Training

Warrior Goddess Kettlebell Training aims to super-charge your metabolism by incorporating resistance strength training and HIIT circuits, focusing on whole body definition with workouts for at-home, the gym, for beginners or more advanced trainers.

You will also get access to instructional videos of every exercise in the program, including warm-ups and active recovery.

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The ethical and unique plant based formula of gluten free, dairy free

carb cyclingSample Meal Plan:

BReaK-FaST SnaCKS LunCH SnaCK DInneR

Meat

Chia Seed Pudding

Hummus & gluten free crackers (4)

Mushroom & Bacon Omlette with puy lentils, spinach & avocado salad

Handful of berries (strawberries/blueberries) if not on chia seed pudding

Turkey CourgettePatties withand Broccoli & brown rice

Vegetarian

Chia Seed Pudding

Hummus & gluten free crackers (4)

Chilli, Feta & Spinach Omlette with puy lentils & avocado

Handful of berries (strawberries/blueberries) if not on chia seed pudding

Smoky Quinoa & Black Bean Chilli

Vegan

Chia Seed Pudding

Hummus & gluten free crackers (4)

Kale, Lentil & Sesame Seed Salad & avocado

Handful of berries (strawberries/blueberries) if not on chia seed pudding

Smoky Quinoa & Black Bean Chilli

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Warrior Goddess Kettlebell TrainingSample Workout Plan

BeGInneRS aDVanCeD

25 minutes

Warm Up- Choose one of the 3 warm up sequences

4 Tabata Rounds

•Swings, kettlebell squat with pulse, clean & rack single left, tricep extension (then second time through do clean & rack single right)

•Swings, figure of 8, round the houses, Barbie

•Squat press, Suitcases, Chest 3 ways, Sea saw Press

1 Core Round: Crunches, Beginner Bicycles, Hip raises & Russian Twists

Stretch/Cool Down

45 minutes

Warm Up- Choose one of the 3 warm up sequences

6 Tabata Rounds

•Swings, kettlebell squat with pulse, clean & rack single left, tricep extension (then second time through do clean & rack single right)

•Swings, figure of 8, round the houses, Barbie

•Squat press, Suitcases, Chest 3 ways, Sea saw Press

•Squat round: Ski squat, Sit & Pray, Toe tap Squat, Wave Squat

2 Core Round:

Pee on a Tree, Crunch Kick, Kneeling Press, Plank

•Crunches, Advanced Bicycles, Hip raises (6kg) & Russian Twists (4kg)

Stretch/Cool Down

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INGREDIENTS

Tortilla wrap (per serve)

•1 gluten-free wrapFilling

•1 tsp. (5ml/0.17 fl. oz.) extra virgin coconut oil

•Pinch of chilli powder•1 clove of garlic, minced•1 small onion, finely chopped•1 tsp. paprika•100g (3.5 oz.) turkey mince

To serve

•Fresh coriander (cilantro), for garnish

•1/4 avocado, mashed, optional

•1 roma tomato, sliced•1/8 cup (30g/1.1 oz.) onion,

julienned•1/8 cup (30g/1.1 oz.) red

capsicum (bell pepper), sliced

DIRECTIONS

Filling

1. Heat some oil in a frying pan over medium to high heat.

2. Add the onion and garlic and sauteÅL for a minute or two.

3. Add the turkey mince and the spices.

4. Cook until the turkey mince is cooked through and slightly browned.

•Set aside to cool slightly before assembling the burrito.

Assembly

1. Top the wrap with the seasoned mince, mashed avocado, fresh tomato, onion, capsicum and garnish with coriander.

2. Serve and enjoy!

SERVES 2

nOTeS: Place the other wraps in the fridge or freezer for later use. You can prepare the mince the night before and just assemble the burrito in the morning.

INGREDIENTS

•1/3 cup (30g/1.1 oz.) red capsicum (bell pepper), diced

•1/8 cup (15g/0.5 oz.) onion, diced

•1/2 cup (60g/2.1 oz.) mushrooms, sliced

•1/2 cup (60g/2.1 oz.) zucchini, thinly sliced

Omelette

•1 whole egg•5 egg whites•1/4 cup (60 ml/2

fl. oz.) unsweet-ened almond milk

•1-2 tsp. (5-10 ml/0.2 fl. oz.) extra virgin coco-nut oil

•Pink Himalayan salt and pepper, to taste

DIRECTIONS

1. Heat some oil in a pan and sauteé the vegetables a for a few minutes.

2. Remove vege-tables from the heat.

3. In a bowl, whip together the egg, egg whites, almond milk and seasoning.

4. Pour the egg mix-ture into another pan and cook on both sides.

5. Once done, place the om-elette on a plate.

6. Place the sau-teéed vegetables in the centre and fold the omelette over.

7. Enjoy!

Breakfast OmletteSERVES 1

Breakfast Burrito

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INGREDIENTS

•15g (0.5 oz.) chia seeds•1/2 cup (120 ml/4 fl. oz.) unsweetened almond

milk (option: unsweetened vanilla almond milk)•30g (1.1 oz.) protein powder (whey, or veg-

an-friendly), flavour of choiceOptional

•Stevia, to sweeten•1/2 tbsp. raw cacao, to enhance chocolate flavour•1 tsp. organic vanilla extract, to enhance vanilla

flavourTo serve

•Cinnamon•10 almonds•1/2 cup (75g/2.6 oz.) fresh or frozen berries

DIRECTIONS1. Mix protein powder and milk in a shaker until

the protein powder dissolves.2. Pour in an airtight container and then add the

other ingredients. Stir well.3. Store covered in the fridge for at least 20 min-

utes, or preferably over night.4. Serve with natural almonds, berries and a sprin-

kle of cinnamon.

nOTeS: You can store chia pudding in the fridge for 2-3 days, so it is perfect to make ahead to save time in the morning. This recipe can also be turned into a smoothie. In the morning simply place the chia, pro-tein mixture in a blender. Add the berries and process until smooth. Serve with the almonds on the side.

INGREDIENTS

•½ cup berries•2 tbsp hemp seeds•2 tbsp chia seeds•1 tbsp ground flax seeds•2 cups almond milk

INSTRUCTIONS1. Combine the first five ingredients in a bowl.

Pour almond milk over the top.2. Let the bowl sit for 2 to 3 minutes before

serving to allow the chia seeds to absorb the liquid and expand

Chia Seed Pudding Liver Tonic Berry & Seed Granola

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Smoked Salmon with mixed saladSERVES 1

INGREDIENTS

•100g (3.5 oz.) smoked salmon•Handful mixed salad leaves•1/2 English cucumber, chopped•1/2 red capsicum (bell pepper), chopped•1 medium tomato, chopped•1 medium carrot, julienned•Mixed bean sprouts•1/4 lemon, juiced•Black pepper, to season

DIRECTIONS1. Start assembling that salad by placing the salad

leaves in a bowl.2. Then add the rest of the vegetables, including

the sprouts.3. Add the salmon on top and squeeze the lemon

over the salad.4. Season the salad with some black pepper.

Coriander garlic and lime prawnsINGREDIENTS

•3/4 cup (15g/0.5 oz.) coriander (cilantro) leaves•2 tbsp. (30 ml/1 fl. oz.) extra virgin coconut oil•1 clove garlic, finely chopped•1 small red chilli, deseeded, thinly sliced•1 lime, juiced•250g (8.8 oz.) prawns (shrimp), peeled and deveined•1 large zucchini, julienned•1 handful of rocket (arugula) leaves•1/2 avocado, peeled, diced•1 gluten-free wrap per serve•Fresh limes, to serve

DIRECTIONS1. Finely chop the fresh coriander and then add

to bowl with the coconut oil, garlic, chilli and most of the lime juice. Note: leave some of the coriander and lime to serve.

2. Add the prawns and ensure that they are covered with the marinade.

3. Place the bowl in the refrigerator and let marinade for at least 3 minutes.

4. Meanwhile, prepare the rice and salad.5. Place the zucchini, coriander, rocket and

avocado in a bowl.6. Add the remaining lime juice. Season with salt

and pepper and set aside.7. Preheat a frying pan on medium to high heat.8. Cook the prawns for a few minutes on each

side, until cooked through.9. Place a wrap on a plate.10. Add the prawns and the salad.11. Squeeze some fresh lime over and enjoy!

nOTeS: If you don’t like fish the salmon can be replaced with 100g cooked chicken breast and 1/4 avocado or some olive oil

nOTeS: Use leftover prawns and salad for lunch the next day. Top up with more vegetables if needed.

SERVES 2

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INGREDIENTS

Chicken

•500g (1 lbs. 1.6 oz.) chicken breast, cut into smaller pieces

•1/8 cup (30 ml/1 fl. oz.) fresh lime juice

•1/8 cup (30 ml/1 fl. oz.) extra virgin olive oil

•1/2 fresh red chilli, finely chopped

Warm Thai Salad (serves 2)

•2 baby bok choy (op-tion: pak choy)

•100g bean sprouts (op-tion: any bean sprout)

•1 red capsicum (bell pepper), sliced

•1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil

•1 clove garlic•1/2 fresh red chilli,

sliced•1 tbsp. gluten free fish

sauce, or to taste•1/4 cup (60 ml/2 fl.

oz.) of water•1/4 tbsp. coconut

nectar•Fresh coriander (cilan-

tro), to garnish

DIRECTIONS1. Make the marinade

by mixing the olive oil, lime juice, and chilli fruit in a bowl.

2. Add the chicken piec-

es and set aside to marinate for at least 30 minutes.

3. Meanwhile, prepare the vegetables for the salad.

4. Cook the chicken in a non-stick frying pan over medium heat until cooked through.

5. In another pan, sau-teée garlic, chilli and ginger.

6. When fragrant, add the capsicum and cook for a few min-utes.

7. Then add baby bok choy, fish sauce and coconut nectar.

8. Stir and cook for an additional few min-utes.

9. Remove from the heat and add the bean sprouts.

10. Place a serve on a plate together with the chicken and top with some fresh coriander.

Chicken with a Warm Thai Salad

SERVES 4

nOTeS: The chicken will make 4 serves. Place two serves in the freezer for use week 3 or when short of time. The Thai greens will make enough to bring one serve for lunch the next day. Top up with more vegetables if needed.

INGREDIENTS

Patties

•500g (1 lbs. 1.6 oz.) lean turkey mince

•1 large zucchini, grated (option: fresh spinach or baby kale, chopped)

•2 onions, thinly chopped

•1 whole egg•1/2 tbsp. fresh

rosemary, chopped•1 clove garlic, minced•1 tsp. pink Himalayan

salt•1/2 tsp. ground black

pepper•1/2 tsp. cayenne

pepperTo serve

•2/3 cup brown rice, uncooked

•400g (14.1 oz.) broccoli, steamed

DIRECTIONS1. Cook the brown rice

according to packet instructions.

2. Meanwhile, combine all the ingredients for the patties in a bowl.

3. When well combined shape the mixture into 8 patties. Set aside.

4. Heat 1 tablespoon of coconut oil in large frying pan over medium-high heat.

5. Cook the patties until golden brown, about 6-7 minutes per side.

6. While the patties are cooking, steam or boil the broccoli.

7. Place one serve of the turkey patties on a plate and serve with the steamed broccoli and brown rice.

Turkey Courgette patties with Broccoli & beans

nOTeS: Place the leftovers in the fridge and use during the week.

SERVES 4

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Lunch/Dinners-

Plant Based for Meat Eaters

Lunch/Dinner –

Plant Based for VegansKale, sweet potato and avocado saladINGREDIENTS

•1 1/2 cup of baby kale leaves•200g (7.1 oz.) of sweet potato, oven roasted•1/2 avocado•1/2 leek•Black pepper, to taste•Pink Himalayan salt, to taste•Balsamic vinegar

DIRECTIONS1. Preheat oven to 180°C (350°F).2. Meanwhile, cut the sweet potato into smaller

cubes.3. Place the sweet potato on an oven tray lined with

baking paper. Season with black pepper and salt.4. Place in the oven and bake until tender and slight-

ly browned.5. Set aside and let cool completely.6. Meanwhile, place the baby kale leafs in a bowl.7. Add the avocado and sweet potato.8. Drizzle with some balsamic vinegar.9. Enjoy!

•2tbsp coconut oil•2 onions, chopped•3 garlic cloves,

cruched•350g tomatoes,

chopped (tin or fresh)

•500ml vegetable stock

•400g tinned and rinsed red kidney beans

•200g quinoa•1 tsp smoked

paprika•1 tsp sea salt•1 tsp ground cumin•1 tsp dried chillies•1tbsp of Nutritional

Yeast•200g tinned and

rinsed black beans

SERVES 4PREPARATION: 20 MINUTES

COOKING TIME: 40 MINUTES

To serve:

•Diced avocado•Lime wedges•Coriander leaves•Choice of cottage

cheese, soy yoghurt

METHOD:1. Heat the oil in a large,

heavy-based saucepan over a medium heat.  Add the onions and garlic and cook for 10 minutes, or until translucent.  Add the tomatoes, stock, kidney beans, black beans, spices, herbs and add the quinoa.  Simmer for 30 minutes and add more liquid stock to achieve the right consistency.

2. Serve with Cottage Cheese or Soy Yoghurt.

Smoky Quinoa and Black Bean Chilli

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INGREDIENTS:

•2 tbsp cooked and drained quinoa

•scoop of Juice Plus chocolate (optional)

•1bsp raw cacoa•2tsp coconut oil•5-8 prunes or dates•1/2 tbsp peanut

butter (or any nut butter)

•juice of half an orange

•zest of orange•Sprinkle of salt

INGREDIENTS

Protein pudding

•1 large egg (or use flaxseed or tofu for vegan alternative)

•40g (1.4 oz.) protein powder•50g (1.8 oz.) butternut squash pureé•1 tsp. raw cacao•1 tsp. baking powder•3 drops stevia

To Serve

•1/2 cup (75g/2.6 oz.) fresh berries or fruit

DIRECTIONS1. Coat a ramekin with coconut oil.2. Add all the ingredients into a bowl and mix

throughly.3. Add the mixture to the ramekin.4. Microwave on high for about a minute.5. Take a look and microwave again if needed.6. Once done remove and let cool for a few minutes.7. Add extra toppings like berries or fruit.

Choc Protein PuddingSERVES 1

nOTeS: The pumpkin can be replaced with 1/2 banana for a slightly sweeter and higher carbo-hydrate option. If you use banana you will need to cook the pudding slightly longer.

Tip: you can easily make these a coconut version adding shredded coconut instead of orange juice and rolling in some coconut after.

Chocolate orange protein balls Makes 12-15 balls

METHOD:1. Add everything into

Nutribullet and blend Note: try to avoid them getting too sticky.  Half a large orange is plen-ty for juice. If you want more orangey taste use zest not juice.

2. If they are still wet, roll in raw cocoa to make into yummy balls and chill for 30 minutes before eating if you can wait that long! Top with added orange rest for decoration.

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“I like that it is a comprehensive program that includes both nutrition & fitness. And

that it also focuses on the inner person, not just outer looks.”

“Love the workout that changes every time so your routine is never boring that keeps me motivated. And I love the meal plan

too, full of yummy stuff. You really feel it is not a diet but a healthy lifestyle, and that’s my goal. A healthy lifestyle. I’m fed up with

strict diets that work only temporarily; makes you feel so miserable, and at the end you just gain more pounds. Love this healthy lifestyle that makes me

feel so good and confident.”

“The exercises are simple but put together in an

effective straight forward plan producing real results. I’ve done countless sit ups

and push ups but I didn’t get anywhere. The support forum is positive and instructional with real

responsive staff chiming in. Lisa’s comments are super encouraging since she is really engaged making the program

real since she is doing these. Many programs preach but don’t practice what

they’re promoting. “

Thank you for taking your time to have a Sneak Peek of my new 28 Day Warrior Goddess Body program, and congratulations for taking the first step to change. I

hope you love it as much as my goddesses do:

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