Can You Build Muscle Without Weights? Why Avoiding Strength Hurts & How Exercise Boosts Mood

Struggling to know how to build strength without heavy equipment, manage joint pain during workouts, and handle energy slumps? Plus, curious about how exercise really affects your mental health? This week’s Q&A tackles all that and more.Here’s what we cover in today’s session:🏋️‍♀️ Strength & EquipmentCan you really build muscle without weights?Is avoiding strength workouts holding you back?How to start strength training safely without fancy gearIf you only had time or energy for one workout a day, what should you choose?🤸‍♀️ Mobility & PainIs it just as good to plank on your knees if you have arthritis in your toes?Booty band exercises putting pressure on knees — is this normal or a problem?I have hypermobility EDS & POTS — what should I do and avoid?🔥 Energy & EnvironmentShould we have equal energy throughout the day or are ‘second winds’ normal?How do you comfortably exercise when it’s really hot?What’s the best 20-minute cardio workout for aerobic fitness?🎻 Class Levels & RecoveryHow can I find easier classes when I get really sore after harder ones?Do you recommend stretching after every class?🧠 Mental Health & ExerciseWhat’s the link between exercise and depression? Why does it help so much?🎧 Tune in now and please leave a comment or review if this episode helps you move smarter and feel better!💻 Want to work with me? Visit www.lornamariefitness.co.uk 👈Want to join our Busy Mums Online Summer Bootcamp? Email me BOOTCAMP at [email protected] and I'll send you the details.

Trimester 1: Teaching Fitness While Growing a Tiny HumanWhat really happens when a fitness instructor finds out she's pregnant… and still has to get up, show up and teach?In this raw and very real episode, I’m taking you behind the scenes of my first trimester. From the total shock of that positive test (on the morning of our 5-year Lorna's Online Squad party!!), to navigating nausea, sore boobs, bloating and a whole load of emotions I wasn’t expecting.I share how I kept teaching, what I changed in my workouts (and what I didn’t), how I felt about my body and the surprising symptoms that hit me hardest. But more than that, I talk honestly about the emotional ups and downs – the excitement, the fear, the guilt, the love – and how I managed it all.If you’re pregnant, trying to be, thinking about it one day, or just want to know what really goes on behind the smile of a fit pro in early pregnancy, this is for you.Love,LornaCEO of Lorna Marie Fitness: www.lornamariefitness.co.ukCreator of YogaScape®: www.yogascape.co.uk

Feeling overwhelmed and wondering what actually matters when it comes to fitness, food and staying sane? 😩Not sure if you're supposed to down a protein shake the second your workout ends, or if all those supplements in your cupboard are doing anything at all?You’re not alone!Here’s what we cover in today's Q&A:🥗 Nutrition & SupplementsShould I eat protein after workoutsSupplements – do we need them if we are 40 plus, eating a mostly balanced diet, doing around 7-10k steps a day and doing 1 LMF class a day?What’s a good nutritional breakfast that’s gut lining friendly, (don’t eat eggs)Do other drinks count towards water drunk?🧠 Mindset & Mental WellbeingIf you ever feel overwhelmed how do you cope🏋️‍♀️ Exercise & TechniqueIs it better to workout in bare feet or trainers or doesn’t it not matter?How do I manage to build up to a push up (even a solid one on the knees) without too much strain on the neck! Thank you!I’d like to increase my core strength very gradually (to avoid injury) but don’t have any weights at the moment. Can I make a good start without immediately investing in equipment?Can I rectify that one side of my body is way more flexible than the other.Was made really aware of it with yesterday’s stretch. There were some moves I couldn’t do at all.🎧 Tune in now and please leave a comment or review if this has helped you today!💻 Want to work with me?Come join us for the Busy Mums Online Summer Bootcamp!! Keep on top of your fitness this summer when routines go to pot!Info here - https://shorturl.at/OZnjROr for other ways to work with me, visit www.lornamariefitness.co.uk 👈

👉 Free Live Webinar – Tuesday 10th June @ 8PM“Still Doing All the Right Things But Not Seeing Results?”Find out why — and what to change — in tonight’s live session.🎟️ Grab your spot here:https://start.lornamariefitness.co.uk/right-things-wrong-resultsIf you're listening after the event, message me and I’ll send you the replay link.***Ever wondered how to shift stubborn "bingo wings"?Feel like one relaxing glass of wine somehow turns into the bottle?Or maybe you're juggling early workouts with late nights and running on fumes?🔍 Here’s What We Cover:💪 Fitness, Form & BalanceBest exercises to get rid of bingo wings?Lunges make my knees crunch — am I doing something wrong?I do 8 classes a week, mostly strength — how many should be cardio or holistic?In Stronger, my arms/back can take more weight, but my wrists hurt — what should I do?😴 Sleep, Stress & HormonesI’m often out late and up early to work out — how do I balance sleep vs exercise?If I feel anxious and can’t eat, is it better to rest or still train?Can exercise really help with perimenopause symptoms like mood swings, hot flushes, and sleep?🍷 Nutrition, Habits & Slippery SlopesHow do I stop one carefully planned glass of wine from turning into five...?200g of Greek yogurt is too sour for me — how much honey can I add, or are there better ways to sweeten it?Portion sizes confuse me — 75g of pasta is tiny for me, but 75g of rice feels like loads. How do I get it right?🦶 Injuries, Pain & Long-Term FixesI’ve got plantar fasciitis in my right heel — any stretches? Long days on my feet make it worse.🎯 Whether you’re strength training, trying to improve your habits, navigating hormone shifts, or just feeling like you’re doing most of the right things — this one’s for you.Share this with a friend who needs some clarity, a nudge, or just a bit of “me too” comfort.📢 Last chance! Our Free Live Webinar is tonight:Still Doing All the Right Things But Not Seeing Results?We’ll show you exactly what to change.👉 https://start.lornamariefitness.co.uk/right-things-wrong-results

👉 Free Live Webinar – Tuesday 10th June @ 8PMStill Doing All the Right Things But Not Seeing Results? Here’s WhyGrab your spot here:https://start.lornamariefitness.co.uk/right-things-wrong-resultsStruggling to lift your own bodyweight? Wondering why your jeans still feel tight even though you’ve been "good"? Or maybe you're getting frustrated with your progress, wondering if it's too slow?You're not alone! This week's Q&A is a juicy one!🔍 What We Cover:🍽️ Nutrition, Habits & Fat Loss“What’s a normal weight loss pace? I’m losing slowly and feel tempted to quit.”“I eat little and often — how much protein am I actually absorbing?”“I’ve been working away and eating what’s served — should I just write this week off?”“Fast, healthy snack ideas for busy mums on the go?”“I’m drinking more often than I’d like — how do I cut back without relying on willpower?”🏋️‍♀️ Fitness, Technique & Progress“I tried to do a pull-up at the playground and had no strength — how do I build up to one at home?”“I struggle with beach steps and steep slopes — what workouts can help?”“What’s the best order to do cardio and strength?”“What’s an ideal mix of strength, cardio and holistic per week?”“Why does my balance feel fine on hard floors but not on mats?”“On supermans, one side is much weaker — how do I even this out?”“You always say ‘heels down’ in cardio — why does that matter?”“I don’t ache after workouts — am I not working hard enough?”⚠️ Special Considerations & Injuries“Since having twins I have diastasis recti — crunches feel wrong. What can I do instead?”“Tight calves and shin pain while walking — what helps?”🎯 Whether you're training hard with little to show for it, trying to build strength, or just navigating life with kids and a body that feels different — this episode gives you clarity, next steps, and a little reassurance that you’re not alone in this.📢 Share this with a friend who’s doing her best but feeling stuck.And don’t forget — our Free Live Webinar is happening Tuesday 10th June at 8PMStill Doing All the Right Things But Not Seeing Results?We’ll show you exactly what to change:👉 https://start.lornamariefitness.co.uk/right-things-wrong-results

Feeling stuck, stiff, or just not seeing the progress you expected?You’re not lazy. You’re not failing. You just need honest answers and that’s exactly what we dive into in this powerful Q&A.Whether you’re frustrated with your midsection, unsure about strength training, or trying to make sense of nutrition advice — this episode gives you the clarity you’ve been craving.🔍 What We Cover — Real Questions from Real Women:🏋️ Strength, Injury & Exercise Confidence:“I haven’t committed to weights yet… can I just get the 20kg barbell? Is that enough?”“What’s the best strength training when I can’t use weights due to wrist/shoulder injury?”“My right ankle and shoulder are much weaker. How can I safely strengthen them?”“I’m confused about breathing patterns during strength workouts. Help!”⚖️ Weight Loss, Progress & Motivation“How do I stay motivated when results are slow?”“Can you explain weight loss vs cm/inch loss? What’s realistic and when will I feel different?”“I feel like I’m spiralling with weight gain in menopause. Where do I even start?”“How do I stay consistent with food and fitness once the 6 Week Reboot ends?”🍽️ Nutrition & Supplements“I don’t like most meats or fish… I’m relying on nut butter and cheese. What are better protein options?”“How much protein do I need after the May 3-2-2 challenge?”“What’s the deal with creatine? Should I be taking it?”😫 Hormones, Energy & Emotional Triggers“Why do I feel so stiff and sore in the morning? Could it be perimenopause?”“How can I combat comfort eating realistically?”“I feel off this week. Should I rest or push through when I’m not ill but not 100% either?” them?”🎯 Whether you're needing a reset, deep in menopause, or trying to lift your first barbell — this episode meets you where you are and gives you real tools to move forward.👉 Share with a friend who’s stuck, and if you want to work with me, join our 14-Day Pre-Summer Reset starting next week — it’s the perfect next step.

You’ve got your plan, your workouts are booked… and then real life hits.You’re exhausted by Friday, feeling guilty for skipping a session (or grabbing the biscuits) and wondering whether you should try again tomorrow, restart on Monday or just give up.In this week’s Q&A, we’re diving into the common dilemmas that mess with your motivation — and giving you real answers that actually work in real life.We’re covering:🤧 Can you still work out when you’re feeling under the weather?🧘‍♀️ What actually counts as a rest day — and when you should take one🌙 How to shift your sleep routine if you're more night owl than early bird🍽 Eat before or after a workout? Let’s settle it.😩 The truth about food guilt (and how to stop spiralling)If you ever find yourself overthinking things, starting strong and fading by Friday, or wondering if everyone else has more willpower — you’ll want to hit play on this one.🌞 Ready to Reset Before Summer?Our 14-Day Pre-Summer Reset is the perfect way to refresh your habits, boost your energy, and feel good again — without pressure, perfection, or calorie counting.📩 To apply, DM me RESET on social media or email [email protected]’s do this together 💛

You’re nailing it Monday to Friday… and then the weekend hits. The meals go off track, the wine flows, and by Sunday night, you’re back in that frustrating cycle of “starting again” on Monday.Sound familiar?In this Q&A-style episode, I’m answering the real questions coming straight from our amazing community - women just like you who want to feel in control of their habits without relying on perfection or willpower alone.We’re covering:🥩 How to actually hit 100g of protein a day (without hating your food)🚫 Why willpower isn’t the issue (and what to do instead)📉 How to stop falling into the “all or nothing” trap on the weekends💪 Simple mindset shifts that make healthy eating feel easier and more consistentIf you’ve ever thought “I know what to do, I just can’t seem to do it,” then this one is for you.🌞 Ready to Reset Before Summer?Our 14-Day Pre-Summer Reset kicks off on Monday 2nd June, and it’s the perfect opportunity to reboot your habits, ditch the guilt, and finally feel GOOD in your skin again - without fads or extremes.Join us for 2 weeks of:✅ Simple, doable fitness✅ Supportive community✅ No-calorie-counting food guidance✅ A fresh mindset heading into summerSpots are limited, and it’s a brilliant way to hit refresh before the chaos of summer holidays!👉 Click here to join now - https://lornamariefitness.co.uk/14-day-challenge-pre-summer-reset/Let’s do this together. You in?

🌞 READY FOR A SUMMER RESET?Join me for a free workshop this Sunday at 7:30pm:SUMMER RESET: The Body & Confidence Kickstart for Time-Poor WomenDrop inches, gain energy and finally feel like you again — in just 6 weeks. No cutting out all the fun. No more “all or nothing” diets.👉 Grab your spot now: https://start.lornamariefitness.co.uk/summer-reset-webinar***In this week’s Q&A, we're talking: 🥪 Lunches and snacks!We dig into quick, filling lunch and snack ideas that actually satisfy (and don’t feel like diet food).🦵 “I still HATE lunges. Do I really need to do them?”Let’s talk about why they feel awful, whether you really need them and what to do instead if they’re not your jam.🏋️‍♀️ “I want to squat heavier but my arms are too weak to lift the bar!”You’re not alone – and there are ways around it! We cover practical fixes and smarter training strategies that won’t leave you stuck or injured.✨ One last reminder!Don’t miss the SUMMER RESET workshop – it’s this Sunday at 7:30pm.Let’s kickstart your energy, confidence and results together!! 🎟 Sign up now: https://start.lornamariefitness.co.uk/summer-reset-webinar

Trying to lose fat but stuck in the protein vs calorie-counting debate? 🥴 Wondering if strength training really matters when you're short on time? Or maybe you're smashing the cardio but still not seeing the results you want? Let’s clear the confusion once and for all.In this episode, I’m breaking down the most common fat loss questions with real-life, no-nonsense advice — so you can spend less time stressing and more time seeing results. ✅We’ve got two parts packed with smart, doable strategies you can actually stick to:Protein or Calories — What Should You Focus On?Find out what actually matters when it comes to fat loss and how to make your food work for you, not against you. 🍽️Can You Exercise Every Day?Let’s talk rest days, overtraining, and what your body really needs to feel good and get results. 🧘‍♀️Cardio Lovers — Do You Need to Strength Train?Short on time? Love your sweaty sessions? Here’s how to make them work harder (and smarter) for fat loss. 💪Knee Pain During Stretches? Try This.If quad stretches leave you wincing, I’ve got a quick fix to protect your knees and stretch safely. 🦵This episode is your down-to-earth guide to cutting through the noise and focusing on what actually works — even if you’re only working out 4 days a week. 🎯Ready to simplify your routine and feel stronger, leaner, and more in control?Tune in now!💻 Want to work with me?Head to www.lornamariefitness.co.uk 👈