Heart Rate Zones, The Perfect Morning Routine & Supplements for Perimenopausal Women

Feeling that shift in the seasons? The mornings are darker, the weather’s changing and it can be so much harder to stay consistent with workouts (or even just keep your energy up!)This week’s Q&A episode is all about navigating this time of year and keeping your body (and mind!) in a good place.Here’s what we’re chatting about:🍂 How to support your immune system as we head into colder, darker months💪 The balance between rest and movement when you’re feeling run down☀️ How to keep your energy levels up when daylight is in short supply🔥 How long to spend on your warm-up (and why 10% of your workout time is a great rule)🧘‍♀️ Simple, realistic ways to stay consistent when motivation dipsI'm sharing small, doable tweaks that keep you feeling strong, healthy and positive — without adding more pressure to your plate ('cos we already have enough right?!)I hope it's helpful!Love,Lorna xwww.lornamariefitness.co.ukChapters:00:00 Autumn Wellness Toolkit05:09 Nutrition and Immune Support09:49 Movement and Consistency in Winter15:06 My Personal Fitness Journey and Philosophy

Ever feel like getting back into a workout routine is just impossible? Or wonder which snacks actually keep your energy up without making you hangry 10 minutes later?This week’s Q&A is all about answering those questions (and a few more we’ve all thought about!)How to get back into a routine and actually make it stick The best on-the-go snacks that keep your energy steady and cravings in checkWhy our joints sometimes creak and crack (and if we should be concerned?)What to do about tight lower backs and those annoying “knots” - can strength training help, or do you need a bit more?I’m keeping it honest, practical and straight-talking. Tips you can actually use in real life (and will hopefully be super helpful!)Hope you enjoy it!Love,Lorna xwww.lornamariefitness.co.ukChapters:00:00 Kick-off: Step Challenge and Team Spirit00:56 Getting Back into Routine: The Importance of Consistency02:35 Overcoming Motivation Barriers: Action Creates Motivation05:37 Small Steps to Big Changes: Building a Sustainable Routine08:15 Healthy Snacking: Tips for Sustained Energy09:59 Understanding Joint Health: Creaks and Cracks Explained13:45 Managing Tight Lower Backs: Strength Training and Mobility

Do heart rate zones really matter, or are we overthinking what our watches tell us? Is there such a thing as a “perfect” morning routine, and if so, what does it actually look like in real life? And what about all the supplements being pushed at women in perimenopause? Are any of them worth taking, or is it mostly clever marketing?In this episode, I’m answering these three big questions, and more:We cover:What heart rate zones actually mean and how much attention you really need to give themThe 5 key things you want to include in your morning routine to set you up for the day (without being two hours long!)The truth about supplements in perimenopause - what can genuinely helpThis is about cutting through the noise and giving you straight answers, so you feel clear and confident in your choices around fitness, health and daily routines.I hope you enjoy it!Love,Lorna xwww.lornamariefitness.co.ukChapters00:00 Exciting News and Autumn Shop Launch02:23 Understanding Heart Rate Zones in Fitness10:17 The Role of Supplements for Health14:27 Challenging Yourself in Workouts18:17 Crafting the Perfect Morning Routine22:04 Correcting Posture and Muscle Imbalances26:25 Introduction to Booty Band Workouts

Have you ever wondered whether you should push through a workout when you’re feeling under the weather?Do you struggle to get enough protein at breakfast?And as we head into Autumn, are you curious about which vitamins and nutrients you really need to support your immunity and even your mood?If any of those questions sound familiar, this episode is for you. I’m going to break each one down with a few things you can start trying straight away plus more!Hit follow so you never miss an episode! Every week I share practical tips, expert insights and simple strategies to help you feel stronger, healthier and more confident every day.👉 www.lornamariefitness.co.ukChapters:00:00 Introduction and Maternity Plan Overview01:47 Exercise and Health During Illness05:47 Strengthening the Lower Back08:24 Nutrition: Protein and Meal Ideas13:56 Vitamins and Supplements for Autumn

Have you ever woken up before your alarm, feeling a bit on edge, anxious... but not really sure why?Or maybe you’re skipping breakfast and wondering… is that actually helping with fat loss and strength, or holding you back?Do you ever look at your week of workouts and wonder if you’re getting the balance right?If any of that sounds familiar, then this week’s episode is for you.Hit follow so you never miss an episode! Every week I share practical tips, expert insights and simple strategies to help you feel stronger, healthier and more confident every day.👉 www.lornamariefitness.co.ukChapters:00:00 Embracing Autumn (& darker mornings!)02:45 Celebrating Achievements and New Beginnings06:05 Nutrition and Meal Timing for Fitness Goals08:55 Managing Morning Anxiety11:51 Establishing a Consistent Workout Routine16:00 Addressing Common Fitness Injuries and Niggles

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