The 7-Day Spark: Free Home Workouts for Busy Women (Get Your Energy Back!)

Feeling the pressure to get "beach body" ready for summer? Here’s the truth: if you have a body and a swimsuit, you already have a beach body! In this episode, we are redefining what summer fitness actually looks like and what you need to focus on if you want to go into summer feeling fitter, stronger, more energised and EMPOWERED.In this episode, I'm breaking down the exact, sustainable habits you need to start right now, from strength training and protein hacks to managing your sleep and daily steps.This is a clip from the private Squad Q&A however, we’d love to invite you to join us for…☀️ THE 21 DAY SUMMER YES CHALLENGE! ☀️Starting THIS MONDAY, we are kicking off our brand new 21-Day Summer YES Challenge! If you are feeling in a bit of a funk, lacking motivation, or just want to go into the summer feeling fitter, stronger, and incredibly empowered, this is exactly what you need.What's included: 20-minute daily workouts (live at 6:30am or on catch-up!), nutrition guides, recipes, and a brand new private community platform for daily accountability.Who is it for? Everyone! It is open to all ladies wanting to feel better in themselves going into summer, so grab a friend, hold each other accountable and let's draw a line and get back into a great routine.👉 Sign up for the challenge here: https://get-fit.lornamariefitness.co.uk/21-day-summer-yesWhat you will learn in this episode:The "Bikini Body" Myth: Why confidence is an internal job and how to stop worrying about what others think on the beach.The Ultimate Summer Routine: Why you only need to strength train 2-3 times a week to get that healthy, toned shape.The Power of Protein: How to base your meals around protein to recover faster and stay full.Daily Non-Negotiables: The massive impact of hydration, protecting your sleep hygiene and getting your daily steps in.Why You Must Avoid Crash Diets: How extreme "six weeks to summer" diets lead to burnout and why nourishing your body is the real key to energy.The 70/30 Nutrition Rule: How to use a simple 20% portion reduction for sustainable fat loss without cutting out the foods you love.Beating "Food Noise": How to use meal structure to completely eliminate decision fatigue and stay on track.

Has your fitness routine fallen to the bottom of the pile again?Maybe life’s been busy. Maybe your habits have slipped ever so slightly. Maybe you’re looking at getting back into routine and it feels like a HUGE brick wall.This episode is your reminder that needing a reset is completely normal 💜 (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 )In this clip, I’m chatting all about why little “course corrections” are something we should ALL be doing regularly and why going off track doesn’t mean you’ve failed. Honestly, the faster we draw a line and start again, the better.And trust me… “starting again” does NOT need to look perfect!!We’re talking:✨ 6 minute workouts in pyjamas✨ kids climbing all over you while you exercise✨ messy action over waiting for the “perfect Monday”✨ why accountability is so important✨ and how small habits done consistently REALLY do add upWe also dive into some brilliant questions from the Squad all about:💪 CreatineWhat it actually does, why I personally think it can benefit most adults and why it becomes even MORE important as we get older. We chat muscle recovery, energy, strength and even the newer research around cognitive health too.🧘‍♀️ Pelvic Floor StrengthWhat your pelvic floor actually is, how to properly engage it and the best ways to strengthen it through different stages of life including postnatal, perimenopause and beyond. Plus simple things you can start doing TODAY while brushing your teeth, driving or exercising.This episode felt like such a good real life chat and I think loads of you will take something helpful from it.Remember: the best way to get anywhere is just to make a start. Even if it’s messy. Even if it’s imperfect. Even if it’s just a 6 minute core workout in your pants 😂You can listen now wherever you get your podcasts 🎧If you’d love more support, accountability and full access to the private Squad Q&As, you can find out more here:Lorna Marie Fitness

Are you feeling completely exhausted, out of routine and struggling to find the time or headspace to exercise?In this special episode, I am so incredibly excited to introduce you to the 7-Day Spark - a completely FREE, guided workout program designed specifically for busy women and mums who just want to get that little spark back again!The truth is, we don’t need the 12-week plans, hour-long gym sessions and to immerse ourselves in diet culture (no thanks!) Instead, I am delivering short, effective and actually fun workouts (we are talking literally 8 to 15 minutes!) straight to your inbox every single morning.No apps, no equipment and absolutely no decision fatigue. I’ve got you covered!In this episode, you will learn:🗓️ Exactly what the 7-Day Spark is and how it works🤸‍♀️ A sneak peek at the daily workouts (including Pilates with a tea towel! Haha!)🧠 How to break the "all or nothing" mindset that is holding you back.⚡️ Why short, 8-minute workouts are the secret to getting your energy back without burning out.💌 How to get personal support and accountability from me directly in your inbox.Stop waiting for the "perfect" time to start. Give me 7 days, an open mind and let's get your spark back together!👉 Join the FREE 7-Day Spark here

Does your fitness tracker dictate what you do? ⌚️ If your tracker says 'rest' but you feel amazing, what should you do?In this episode, we’re talking about whether to trust your fitness tracker and how to balance your recovery data with your own gut feeling. Plus, a massive topic for women: perimenopause and alcohol. If nights out are suddenly leaving you with unbearable hangovers, anxiety and energy crashes the next day, this is actually really common. I'm breaking down exactly why this happens and sharing my favourite low-sugar, non-alcoholic drink swaps!In this episode, you will learn:📊 How to balance your fitness tracker’s data with how your body actually feels.🏃‍♀️ What to do when your app tells you to rest, but you feel ready to train.🧠 Why not all stress is "bad" stress and how to use data to smartly plan your workout week.🍷 The science behind why alcohol affects you differently, and causes worse hangovers, during perimenopause.🍋 The best low-sugar, non-alcoholic drink alternatives so you can still enjoy your social nights out without the crash!PS - 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/

Do you start the week with the best intentions… and then life just gets in the way? You are not alone! And it’s not usually a motivation thing - you just need the right systems in place.In this clip, I'm sharing exactly how to stay consistent with exercise and healthy habits even when motivation is nowhere to be found. As a Mum, I get it. Childcare, school holidays, life admin, trying to stay on top of general house work, the mental load… it's a lot. And relying on motivation alone just doesn't work.I'll walk you through the systems you can actually rely on:✅ Why motivation is overrated (and what to rely on instead)✅ How to plan your week so showing up feels effortless✅ The power of a non-negotiable minimum (your safety net for chaotic weeks)✅ My Rule of Three - the game-changer for when life gets in the way✅ Why adjusting your expectations isn't giving up - it's being realisticWhether you're juggling kids, work, or just a brain that's running on empty, this is your reminder that consistency doesn't have to be perfect. It just has to keep going.🔗 This is a clip from the private Squad Q&A. If you want workouts that work around YOUR life, check out the 6 Week Reboot- train whenever, wherever, in whatever you've got on and even better, get that support to help you show up consistently!You can find out more at http://www.lornamariefitness.co.uk/

Do you ever push through an early morning workout, feel amazing for about ten minutes, and then suddenly feel grumpy, shaky or completely exhausted? You’re not alone!In this episode, we’re talking all about why this crash happens (hello, blood sugar dips!) and the simple pre- and post-workout nutrition tweaks you need to keep your energy high so you can feel FABULOUS all day.Also, do you have a holiday coming up soon? Ever wonder how you should actually tackle the breakfast buffet in a way that you can make healthy choices without missing out on the foods you love!This is a clip from the private Squad Q&A. If you’d like to hear the full episode each week and/ or hear more about working with us, head to Home - Lorna Marie Fitness . 🎧 What You’ll Learn In This Episode:The Post-Workout Crash Explained: Why exercising fasted, or under-fuelled, can leave you feeling irritable and shaky and how to stabilise your blood sugar.Pre-Workout Fuel: Simple, stomach-friendly snacks to give you energy for those early morning sessions.Caffeine Timing: Is your morning coffee making your post-workout crash worse?The "Protein First" Buffet Strategy: How to build a filling, balanced plate at a holiday breakfast buffet without feeling restricted.Mindful Holiday Eating: The "quick lap" trick and the "Hell Yeah or Hell No" rule for enjoying your favourite things guilt-free!

Learn how to stop evening snacking and break habit loops that are leaving you exhausted.This came up in our Q&A this week and honestly… I know so many of us can relate to this.We’ve had a full day. We finally sit down in the evening and it’s the first moment that feels like ours… and before we know it, we’re reaching for snacks or a glass of wine - whether that’s because we feel we deserve it or it’s out if habit or we “need” it.And it’s so easy to think “why do I keep doing this?”But this isn’t about willpower.It’s about being completely drained, decision fatigue and just wanting something that feels like a little reward at the end of the day (and maybe has now become a habit that doesn’t actually serve us?)In this episode, I talk through what’s actually going on and how to gently break that cycle without going extreme or cutting everything out.A couple of simple shifts, a bit more awareness and one really powerful question that can change everything:What do I actually need right now… and how do I want to feel tomorrow?If evenings are your tricky time, this will really help 💜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 trying to figure out the best workouts for weight loss?In this episode, we are cutting through the “fitness noise” to talk about why strength training should be your absolute first priority and discussing whether morning or evening workouts are optimal for fat loss.If you’re trying to look after your body, feel stronger, support your metabolism and just make this all fit into real life (when life is lifing 😅), this will help you simplify things and focus on what actually works!!This is a clip from the private Squad Q&A.For more information about working with us, head to http://www.lornamariefitness.co.uk .Inside this episode:✨ Why strength training is such a big one (and why it becomes even more important as we get older)✨ Where cardio and core actually fit in (without feeling like you need to do everything)✨ The truth about weight loss and why it’s not about smashing yourself with workouts✨ Morning vs evening workouts… what really matters and how to choose what works for you✨ How your workout timing can impact your energy, choices and mindset throughout the day

Doing really well with your fitness… then suddenly falling off track?In this week’s Q&A we talk about why so many women hit a self sabotage phase around the 6 to 8 week mark and how to finally move beyond the stop start cycle.We also cover love handles and fat loss, poor sleep and restless legs, training during your period, strengthening your lower back, whether three 20 minute workouts a week is enough and how to train safely when injury slows you down.Plus a little update on the perimenopause support I am building behind the scenes.If you would like the simple perimenopause reset guide just message me “perimenopause” and I will send it over.Lorna xwww.lornamariefitness.co.ukWant to work with me? Everyone starts on the 6 Week Reboot, message me REBOOT for more info at [email protected]

In this week’s Q&A we’re covering:• Whether high intensity exercise is actually harmful in perimenopause (and the cortisol debate)• The best approach for losing belly fat• What to do if lunges hurt your knees• Whether it’s better to do press-ups on knees with depth or on toes with less range• Why your joints might click during exercise (and when to worry)• How long you should rest before returning to exercise after illness• Supporting memory and brain healthThere’s a lot of information online right now, especially around perimenopause, hormones and training, and it can be difficult to know what actually matters.So in this episode we’re cutting through some of the noise and focusing on what the evidence actually suggests, along with practical advice you can apply straight away.Because most of the time the answer isn’t extreme changes or completely new rules.It’s about understanding what’s happening in your body and adjusting your approach so it continues to work for you.If this episode helped, subscribe or follow so you don’t miss future Q&As.And if you’re looking for structured weekly training that balances strength, cardio, mobility and recovery — with the accountability and support to help you actually make positive change for good — you can find more details below or message me directly.www.lornamariefitness.co.uk