Do You Really Need a Rest Day? How Muscle Recovery Actually Works

Do you actually need a full rest day? And when we say “rest”, does that mean doing absolutely nothing?!Not necessarily.In this episode, we’re talking about what muscle recovery actually means, how much rest you really need between strength workouts and why going for a walk, doing a bit of mobility or just getting on with normal life absolutely still counts as recovery!We also get into something I see ALL the time with strength training. Holding loads of tension where you really don’t need it! Think clenched jaw, shoulders up by your ears and accidentally making every rep about ten times harder than it needs to be 😂We chat about:What we actually mean when we say a muscle needs “rest”Why a rest day doesn't mean you have to lie on the sofa all dayThe difference between everyday movement and actually training a muscleWalking, mobility, Pilates and active recoveryHow much recovery you need between strength sessionsWhy you might be holding tension in your jaw, neck and shoulders when you liftBreathing properly through your repsHow to know when you're ready to increase your weightsAs always, it’s not about doing MORE for the sake of doing more. It’s about understanding what your body needs and making your training work for you.This is a clip from one of our private Squad Q&As. 💜Fancy doing it with us?Our 6 Week Reboot is OPEN! 🎉Six weeks of short, effective workouts, support and accountability to help you get back into a routine that actually works around your life.You can find out more and join us at Lorna Marie Fitness 💜

You’re ON IT Monday to Thursday.Meals planned, workouts ticked off. Frankly, we’re feeling smug. 😂Then Friday rolls around… there’s a meal out, there’s the wine, Saturday turns into a free-for-all and by Sunday night you’re thinking:“Right. I’ll start again Monday” or telling yourself “This week will be different” (Even though we secretly know it won’t…)Sound familiar?In this episode, I’m talking about one of the BIGGEST things I see women struggling with: being super strict during the week and then feeling like they’ve completely blown it at the weekend.We’re talking about:Why being “perfect” all week can actually make weekends harderWhy “saving” or banking calories for Saturday can backfireThe “well, I’ve ruined it now anyway” mentality and how to get out of itMy simple weekend anchors that give you structure WITHOUT making your weekend feel like a dietWhy proper meals (and PROTEIN!) make such a differenceMy “hell yeah” rule for deciding what treats are actually worth itHow I use the 70/30 approach so you can have the meal out, dessert, wine, birthday cake etc. and STILL make progressMost importantly: how to stop feeling like you need to start again every MondayYou do NOT need perfect weekends.You need a way of eating and exercising that actually works when you have meals out, birthdays, holidays, drinks with friends and, you know… a life. 😂🙌💜 READY TO ACTUALLY BREAK THE CYCLE?You can now join my 6 Week Reboot and become part of the Lorna Marie Fitness Squad!Over six weeks, I’ll help you build a routine that actually fits around YOUR life with short workouts, simple nutrition, personal weekly check-ins, accountability and our amazing Squad community behind you.No starting again every Monday. No all-or-nothing. No trying to be perfect.Just six weeks to get you feeling stronger, fitter, more energised and properly back into a routine. 💪💜Join the 6 Week Reboot now at Home - Lorna Marie Fitness

Do you start the week with really good intentions, but then life gets busy, motivation disappears and suddenly your workouts are the first thing to go?In this episode, we cover:Why motivation comes and goes (and why that’s completely normal!)How having a routine makes staying consistent so much easierWhy I prefer a flexible weekly target rather than an all-or-nothing goalMy “Rule of 3” for keeping some consistency when life gets busyWhy sometimes you need to take action before the motivation comesWhy getting enough protein matters, particularly as we get olderThe importance of getting protein into breakfast and lunch, not just your evening mealMy thoughts on intermittent fasting during perimenopauseThis episode is taken from one of our private Squad Q&As, where I answer questions from our members every week.If you’d like more support with your health and fitness, you can find out more about Lorna Marie Fitness at https://lornamariefitness.co.uk/.We’ll be opening the doors again in September! If you’d like to be one of the first to know when we reopen, get in touch and we’ll pop you on the waiting list!!

Do you ever feel like 20 minutes is too good to be true?Like unless you're exercising for 45 minutes to an hour, dripping in sweat and absolutely exhausted afterwards... it doesn't count?Yep, it’s not true!In this episode, we're talking about why 20 minutes a day can be more than enough to improve your fitness, get stronger and feel healthier - as long as you're consistent (that’s the key!)We'll also chat about why your heart rate isn't always the best measure of whether a workout has "worked", why strength training and Pilates don't need you gasping for air to be effective and how to build a routine that actually fits around your life (instead of taking it over!)In this episode, we'll cover:✨ Is 20 minutes a day actually enough to see results?✨ Why consistency beats the occasional hour-long workout every time.✨ How to build your week around exercise and daily movement.✨ Why a lower heart rate doesn't mean you're not working hard.✨ The truth about heart rate zones, strength training and Pilates.✨ Why getting fitter often means your heart rate stays lower during exercise.This episode is taken from one of our private Squad Q&As.If you'd love access to the full coaching sessions, live classes and an amazing community of supportive women, head over to Lorna Marie Fitness to find out more.🚨 The Squad is currently closed!We'll be reopening in September, and we'd absolutely love to welcome you. If you'd like to be first to hear when the doors open, pop your name on the waiting list by sending us a message or visiting the website.

Are you waking up feeling completely exhausted and wondering whether it’s better to prioritise sleep, and have a few more minutes in bed, or get up and exercise?Poor sleep, whether that be from one single night, stressful life events, perimenopause (and more!) can make sticking to your fitness routine feel impossible sometimes.In this Q&A, we break down exactly when you should snooze vs when you should get up and move!In this episode, you will learn:How to choose between resting and working out after one bad night of sleep versus chronic sleep deprivation.Why a quick, effective 20-minute workout actually gives you energy instead of draining it.The truth about lifting weights first thing in the morning and whether it is safe for your back.A breakdown of the 70/30 rule (and why you can absolutely still enjoy that ice cream!).This is a clip from the private Squad Q&A. If you want the full episode + support, you can find out more at https://lornamariefitness.co.uk/🚨 IMPORTANT SQUAD UPDATE: The doors to the Squad are currently closed! However, we would absolutely love to support you on your health and fitness journey. Please get in touch with us today to be put on the waiting list for September. Send us a message or visit our website to secure your spot so you are the very first to know when doors reopen!

If you’re perimenopausal and struggling with your mental health, or find that your brain feels like it is working against you when trying to make positive choices like exercising, it’s way more common than you think.During perimenopause, our hormones are not just declining; they are fluctuating dramatically in the background, which can drastically change how we feel from week to week.In this video, we discuss the very real biological reasons why maintaining healthy habits is harder during perimenopause and what you can do to stay on track when you’re just not feeling like yourself.In this episode, we chat about:How fluctuating estrogen affects serotonin (your feel-good hormone) and dopamine (your motivation and reward hormone).Why declining progesterone can lead to higher anxiety levels and feelings of worry.How random cortisol spikes disrupt your sleep, causing your brain to seek out quick rewards (like sugary foods) rather than difficult tasks like exercising.The importance of lowering the bar and setting a realistic "range target" for your weekly workouts.Why asking yourself "what is the smallest thing I can do today?" (like a 10-minute stretch or walk) can save your routine.Simple hacks to reduce decision fatigue, such as batch cooking meals and laying out your workout clothes the night before.Why you must remember that action creates motivation, don't wait until you are in the "right headspace" to move.The importance of speaking to a GP or a menopause specialist if your mood or anxiety feels overwhelming.This is a clip from the private Squad Q&A. If you want the full episode + support, you can find out more at https://lornamariefitness.co.uk/.🚨 IMPORTANT SQUAD UPDATE: The doors to the Squad are currently closed! However, we would absolutely love to support you on your fitness journey. Please get in touch with us today to be put on the waiting list for September. Send us a message or visit our website to secure your spot so you are the first to know when doors reopen!

Have you ever got to Sunday afternoon and suddenly thought, "I really should have done a workout this weekend..."?Maybe you're wondering whether you've undone all your hard work from the week, or if you should squeeze something in before Monday rolls around?(You’re not on your own!)In this episode, we talk about why taking a rest day isn't setting us back. In many cases, it's actually helping us move forwards! We also chat about why our results come from what we do consistently over weeks, months and years, not whether we exercised rest over the weekends or not.In today's episode, we cover:Does a weekend off actually set us back?Why recovery is where we actually get stronger.What can happen if we're always training but never recovering properly.Why recovery often changes during perimenopause and menopause.How to stop feeling guilty for resting.Plus, a quick question about complete and incomplete proteins if you're eating less meat or fish.This episode is taken from one of our private Squad Q&As, where we answer the questions our members send in each week.If you'd like access to the full Q&As, live workouts and everything else inside The Squad, we'd love to have you!At the moment, The Squad is closed for new members while we focus on the women already inside. We'll be reopening in September though, so if you'd like to get on our waitlist, message us ASAP!

Do you ever get to the end of the week and think, "I really should've done more?"Maybe you've managed a couple of workouts, walked the dog every day and been rushing around all week... but somehow you still feel guilty because you didn't exercise every day.I hear this from the women I work with a lot.In this week's Q&A, we're chatting about how much exercise we actually need for our health, why comparing ourselves to everyone else on social media isn't helping and how to take the pressure off without giving up on your goals.We also talk about what I'd recommend if you've only got time for three 20-minute workouts a week, why strength training should always be a priority and how setting range targets can help you stay consistent, even when life is just... lifing.In this episode we cover:💜 How much exercise the NHS actually recommends for good health.💜 Why you're probably doing better than you think.💜 The biggest mistake people make when they compare themselves to others.💜 How to set an ideal target and a non-negotiable minimum.💜 What I'd do if I only had time for three workouts a week.💜 Why strength, cardio and holistic movement all have an important role to play.If you've ever found yourself thinking, "I'm just not doing enough," I really hope this episode helps.This is a clip from one of our private Squad Q&As.If you'd like access to the full weekly Q&As, live classes, hundreds of on-demand workouts and our incredibly supportive community, you can find out more over at https://lornamariefitness.co.uk/.💜 A little Squad update: Our doors are currently closed for the summer while we focus on our lovely members, but we'd love to welcome some new faces in September. If you'd like to join us then, just get in touch and we'll pop you on the waiting list.

Are you worried about going on holiday because you don't want to undo all your hard work?SO many women tell me they're worried about the holiday weight gain or that they'll come home having "fallen off track". But a holiday doesn't have to mean starting all over again or "going backwards"!In this episode, I'm sharing exactly how I approach holidays with my squaddies so you can enjoy yourself, make amazing memories and come home feeling good, without calorie counting every meal or feeling guilty every time you fancy an ice cream. 🍦We cover:💜 Why one week away isn't what causes long-term weight gain💜 The simple way to stay active without living in the hotel gym💜 My "Hell Yeah or Hell No" approach to holiday treats💜 How a high-protein breakfast and lunch can make such a big difference💜 Why I always tell members to stay off the scales for at least 5 days after they get homeIf you've got a summer holiday coming up and you're feeling a little anxious about it, this one's for you. ❤️This is a clip from the private Squad Q&A. If you want the full episode + support, you can find out more at http://www.lornamariefitness.co.uk .

Are you wondering if you should be taking electrolytes, or how to properly pace your workouts when dealing with back pain?In this week's Q&A, we cover:The Electrolyte Buzz: Do you really need to drink electrolytes every single day, or is it just another passing fitness trend?Workout Splits Explained: Why dedicating 20 minutes to a specific body part is far more effective for building strength than a quick 6-6-6 (upper/lower/core) circuit.Class Order: Should you do Pilates before or after a stretch class for the maximum benefit to your core stability?Exercising with Back Problems: How to safely pace your workouts, modify movements and rebuild deep core strength after a back injury or slipped disc.If you want this episode + support, you can find out more at ⁠http://www.lornamariefitness.co.uk⁠ .🚨 SQUAD UPDATE: SQUAD DOORS ARE CURRENTLY CLOSED! 🚨 Our doors are officially closed for the summer! However, if you want to head into the autumn feeling energised, stronger, and part of the most incredible, uplifting community, please get in touch today to be put on the waiting list for September! Don't wait until the last minute. Secure your spot for our next intake and let's tackle your goals together!