Falling asleep then waking up? Cardio or strength first? Menopause exercise & more!

You’ve been wondering whether walking with a weighted vest is actually worth it.Or what the best exercises are for losing fat around your midriff.Do you struggle to get a good night’s sleep during perimenopause and wish you knew what really helps?Maybe you’ve noticed your arms starting to look a little crepey and wondered if strength training can actually improve it.Are you following a fasting plan and unsure if it is safe to exercise on low calorie days?Perhaps you love chocolate and nuts but are unsure if they are a “safe” snack, or you'd be better off with an alternative?Or maybe you just want to know the best ways to strengthen your core, or what quick, protein rich and nutritious lunches you can make when you’ve only got five minutes.If any of that sounds familiar, then this week’s episode is for you!Hit follow so you do not miss an episode! Every week I’ll share practical tips, expert insights and simple strategies to help you feel stronger, healthier and more confident every day.www.lornamariefitness.co.uk

You drop off to sleep fine, then BOOM, 30 minutes later you’re wide awake, lying there thinking ‘why?!’ Do you know if you should be doing cardio first or strength? What's the most optimal? Are you feeling frustrated that the weight around your middle just won’t shift no matter what you do?If any of the above resonated or made you curious, then this week's chat is for you! I’m breaking down why your sleep feels so disrupted, what’s really going on with your metabolism in perimenopause (and why it hasn’t completely crashed), plus the type of exercise that actually works at this stage of life. Also, if you want to work with me, this is the LAST CHANCE of 2025! Come and join the 6 Week Reboot! The aim? To help you feel stronger, fitter and more like yourself again!Get in touch here - www.lornamariefitness.co.ukChapters:00:00 Exciting Updates & FINAL 6 WEEK REBOOT INTAKE MON 1ST SEPT!!03:17 Sleep: Understanding and Improving Sleep Quality14:50 Exercise: Best Practices for Strength and Cardio25:19 Nutrition: Boosting Nutrient Intake and Mood Management

Ever wonder if you are training too much, not enough, or just spinning your wheels?In this episode I talk about how many classes you actually need each week, the truth about boosting your energy, whether counting steps really makes a difference and more!Whether you are feeling drained, struggling to get consistent with your workouts, or just unsure what is worth your effort, this one is for you.If this episode hits home and you are ready to find a routine that works with your life and not against it, come and join me for the 6 Week Reboot.We only have TWO intakes left for 2025: 25th August and 1st September!➡️ Head to www.lornamariefitness.co.uk to join us — don't wait for the "right time" (it doesn't exist)! 💜Chapters:00:00 Course Announcement02:43 Exercise and Training Insights05:47 Understanding Steps and Activity Levels08:27 Effective Class Frequency and Structure11:47 Injury Management and Recovery14:04 Nutrition and Supplementation Tips18:29 Boosting Energy and Managing Exhaustion

When the sickness finally eases off, the bump starts to show and you’re still teaching classes, running a business and figuring out pregnancy one week at a time - what does that really look like?In this episode, I’m opening up about my second trimester.The good parts, the tougher parts and everything in between. Around weeks 15–16, I felt that burst of energy people talk about. Then came the excitement (and nerves) of the 16 and 2 week scans. At the same time, I had to adjust in real ways: saying goodbye to my running training, swapping high-impact sessions for more strength and cycling and learning to rest with the help of extra breaks and extra pillows!I’ll share how I managed teaching, training and running a business whilst my body was changing every week. That includes the shifts I made to my workouts, the symptoms that caught me off guard and the mindset changes that came with things like looser ligaments and feeling out of breath faster than I expected.Whether you’re pregnant, thinking about pregnancy, or just curious about how a fitpro and business owner balances it all, then this episode gives you a no-fluff, honest account at trimester 2.Love,LornaCEO of Lorna Marie Fitness: ⁠www.lornamariefitness.co.uk⁠Creator of YogaScape®: ⁠www.yogascape.co.uk⁠

Ever feel like you’re doing all the right things — eating better, moving more, trying your best — but something still feels off? In this episode, I’m chatting all about what really happens when motivation drops, the truth about stress eating (especially with kids around!) and how our healthy habits can sometimes become another source of pressure instead of self-care.Whether you've had a wobble, struggled to get going again after being unwell, or just need a mindset refresh — this one's for you!!If this episode resonated with you and you’re ready to reset your habits without the pressure, come and join me for the 6 Week Reboot.This is for you if you’ve lost momentum, feel stuck in a cycle of “starting again on Monday,” or just need a supportive space to rebuild your confidence, routines and energy: without perfection or guilt.We keep it simple, flexible and real with workouts that fit into your life, not take it over.Ready to feel like you again?➡️ Head to www.lornamariefitness.co.uk to join us — we start soon! 💜💡 Takeaways:It’s normal to lose momentum — don’t beat yourself up.Motivation follows action, not the other way around.Eating well should feel like self-care, not punishment.Nourishment over compensation always.One bad day or week doesn’t undo your progress.Pause and identify what’s behind your stress eating.Late-night eating can affect sleep, but it won’t ruin your metabolism.Your journal is there to guide, not control you.Form and safety matter more than speed in workouts.⏱️ Chapters:00:00 Introduction and What's Going On at the Squad00:57 Mindset and Motivation: Overcoming Setbacks03:50 Self-Care vs. Punishment: A Mindset Shift09:02 Refocusing After Setbacks: The Importance of Grace10:50 Nutrition and Eating Habits: Managing Stress Eating15:05 Late Night Eating: Impact on Metabolism and Sleep18:00 Journaling for Fitness: Flexibility in Planning19:06 Exercise Techniques: Prioritizing Form and Safety21:01 Strengthening a Weak Back: Recommended Exercises24:46 Understanding DOMS: Indicators of Effective Workouts26:36 Adapting Exercises for Pelvic Floor Health27:59 Conclusion

Ever found yourself wondering…👉 Is collagen actually doing anything... or am I just wasting my money?👉 What can I snack on that will satisfy my sweet tooth?👉 I’ve been showing up to classes, eating better... but how do I know if it’s actually working?!In this episode, I break these down, without the fluff plus, I share a few bonus tips on hydration during early workouts and how to balance strength and cardio if fat loss is your goal.Let’s get into it and if you're ready to take the guesswork out of your fitness, feel better in your clothes and actually stick to something that works long term…Then come and join our 6 Week Reboot — you don’t want to miss it! Head to www.lornamariefitness.co.uk for more information.***Here are the questions we addressed today:🍎 Nutrition & HydrationIf I get up and do the early classes I don’t have time to have a drink in advance to get hydrated, and if I do both classes on a hot day I can drink a litre or so of water during and between the classes, because I’m so thirsty. Is there any disadvantage to drinking so much water while exercising?What are your thoughts on taking collagen shots?Any tips for snack options to satisfy my sweet toothDo you recommend any protein shakes or drinks? Could this be a way to have some protein in the morning? I don't really like yoghurt so looking for a way to still have my cereal but also get some protein. Thank you.🏋️ Training & ExerciseWeight loss: what is the right blend of cardio vs strength classes per week? I know we need both, and that weight loss doesn’t come from exercise but from the calories in/out … but what is a good mix to support this?How much to work out when feeling under the weather!What sort of weights do you need for the Strength sessions? I only have hand weights, are they ok?🧠 Mindset, Motivation & ProgressHow do you stay so organized and motivated?How can you tell if you’re making progress?

Welcome to this week’s Q&A and if you’re tuning in whilst multitasking with the kids off school, just know: you’re doing amazing and you’re SO not alone.This episode is all about keeping it real in the chaos of summer holidays – when your routine’s upside down, you’re bloated for no reason, you’ve had three mini picnics before 11am and the scales are messing with your head. We are chatting about all sorts - periods, takeaways, lack of motivation, what’s normal (and what’s not), and how to feel like you again… even when your days are full of snacks, sun-cream and trying not to lose it.PLEASE NOTE - summer doesn’t have to derail your progress, and you’re not failing just because everything feels harder right now. Stay flexible and focus on the things you CAN do.If you want to work with me, head to www.lornamariefitness.co.uk whether that's to join the squad on the 6 Week Reboot or for 1:1 coaching.***Today, we cover:🧠 Mindset, Motivation & DisciplineI am now on school holidays (hooray!) and have already found it harder to exercise without the commitment of the 6am class. Any tips?as i start to see weight come off i can get lazy about discipline- but i am 14 lbs off my goal weight - how do i stay focused and disciplined when i am progressing in the right direction so i think i can take my foot off the gas!...How to motivate yourself during menstrual cycleWhy do the scales cause so much anxiety? Is it psychological? I have stopped weighing myself and had a good week. Do you think it’s ok to rely on the bigger picture rather than a number which can often define my day.💪 Exercise & TechniqueIs it good to have a rest day when tired from lack of sleeping and aching from a previous training/class session?With push ups, what are your thoughts on standing push up against a work surface, so you're sort of standing slanted, hands pushing against the surface. I've seen this a couple of times this week, being done this way. Thank you💜How best should you exercise in relation to your menstrual cycle? Are some types of exercise better suited to different parts of your cycle?I feel my body needs too much work in all areas! Meaning I’m not focusing on any one thing and thus continue to be plagued by DOMS.Having done more squats than ever before in my life these last weeks, my legs are feeling much stronger! However, my left knee seems to be struggling a bit under the strain. Anything I can do to alleviate knee issues?Ankle pain from impact in cardio. Would running shoes etc help?How many exercises would you recommend doing each time? I struggle for time to do anymore than the 1x on demand session each time.Is there a way of providing examples of using the Booty Band for an upper body strength workout🩺 Health, Hormones & Body AwarenessWater retention. I had a pair of socks on and noticed imprints for a fair while after. I also generally feel a bit more bloated (not cycle related) I drink 2-3litres of water a day, plus occasionally have a grain of sea salt as read somewhere this was beneficial. Is this anything to be concerned about, and /or any tactics to address this. ThanksCan you explain in a bit of detail the relationship between muscle and metabolism…. And do we lose muscle faster during perimenopause/menopause ?Any tips / adaptions for diastasis recti? I know some and this has improved over recent years but keen to hear your thoughts. Thank you.🥗 Nutrition & HydrationWith the 70/30 rule on food, how often is that for takeaways in week?Does the 2.5L of water have to be water, or can it be squash?

Struggling to stay consistent? Wondering if your daily latte is secretly holding you back? Or maybe you find yourself snacking when you’re not even hungry and don’t know why?If any of that sounds familiar, this episode’s for you.Here’s what we cover today:☕ Are takeaway lattes really really really bad? Is there an alternative that would make it better (different milks etc)?🚦 How to exercise early before eating?🍽️ Any tips for making better food choices? I turn into a snacker when I’m tired even though I’m not hungry.💪 My arms are really not very strong. I can’t do a single push up with straight legs! How can I build up gently to get stronger arms?✨ Plus practical tips for staying on track even when life gets in the way, breaking the cycle of mindless snacking and small changes that make a big difference.🎧 Listen in now and if this episode helps you feel clearer, or more motivated, I’d love to hear your feedback!💻 Ready to work with me? Visit www.lornamariefitness.co.uk📩 Interested in our Busy Mums Online Summer Bootcamp? Email me “BOOTCAMP” at [email protected] for all the info!

Struggling with motivation, feeling unsure about your snack choices, or wondering how ON EARTH to stay on track when everything just feels "off"?Whether you’re away on holiday, stuck in a fitness rut, or just want to know if chocolate peanuts are really that bad… this episode’s for you!Here’s what we cover in today’s session:🍫 Nutrition & Fat Loss MythsLove handle busting techniques: what actually worksAre chocolate peanuts an OK snack or a slippery slope?Creatine: is it just for athletes or can anyone take it?Do you really need 2.5 litres of water a day?💪 Workout Planning & RecoveryShould you work out 6 days a week (or even twice a day)? Will that help you lose weight?✈️ Staying Fit on the GoHow to keep your workout routine going without weights or a gymWhat equipment is worth packing when you're away?🏋️‍♀️ Exercise Substitutions & Equipment HacksWant to try strength classes but don’t own weights? Here's where to startWhat to do if kneeling poses hurt your knees — easy swaps that work🧠 Mindset & MotivationHow to stay motivated when everything feels a bit off and you're not meeting your own expectations🎧 Tune in now, and if this episode helps you feel clearer, calmer, or more in control — drop me a message or review, I’d love to hear from you!💻 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.

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.