Lorna Cole Personal Trainer & Group fitness instructor

🤠🎉 YEEHAW… BOUNCE FEVER IS TURNING EIGHT! 🎉🤠

And you KNOW we’re going to celebrate in true BOUNCE FEVER STYLE! 💗🔥

🎂 8 YEARS OF BOUNCE FEVER! 🎂
📅 Thursday 17th September
⏰ 7:15pm – 8:45pm
💥 A WHOLE 1 HOUR & 30 MINUTES OF BIRTHDAY BOUNCING!

This isn’t just a Bounce class… IT’S A BIRTHDAY PARTY ON A TRAMPOLINE! 😂🎉

We’re heading WESTERN STYLE for our special birthday celebration! 🤠🐎👢

✨ COWGIRL FANCY DRESS IS A MUST! ✨
Grab your hat, boots, fringe, sparkle, pink and whatever makes you feel like the Queen of the Rodeo! 👢🤠💗

Expect:
🎂 Birthday vibes
🎶 EPIC music
🔥 BIG energy
💃 Loads of bouncing
😂 Lots of laughs
🤠 Cowgirl craziness
🎉 And a whole lot of 8TH BIRTHDAY FUN!

And of course… NO BIRTHDAY PARTY IS COMPLETE WITHOUT A FEW SURPRISES! 👀🎂💗

💦 Bring your water
🔥 Bring your energy
🤠 Bring your inner cowgirl
🎉 And come ready to CELEBRATE!

🚨 IMPORTANT WHEN BOOKING 🚨

Please make sure you CHECK YOUR DIARY BEFORE BOOKING and are 100% sure you can attend.

Due to last-minute cancellations at previous events, this special birthday class has a STRICT 48-HOUR CANCELLATION POLICY.

If you cancel within 48 hours of the event, your booking cannot be refunded.

So don’t book it unless you’re ready to saddle up and join the birthday party! 😂🤠🐎

8 YEARS… 8 YEARS OF BOUNCING… AND WE’RE JUST GETTING STARTED! 🎂💗🔥

🎉🤠 YEEHAW, LADIES — LET’S BOUNCE & CELEBRATE! 🤠🎉

🔥☀️ FITNESS FEVER HEATWAVE ☀️🔥

The sunshine is here, and while exercising in warmer weather can feel amazing, it’s important to stay safe! 💪

✅ Drink plenty of water before, during, and after your workout
✅ Take extra breaks when needed
✅ Listen to your body and know your limits
✅ Wear light, breathable clothing
✅ Don’t be afraid to slow the pace if the heat is intense

Working out in the heat can have some benefits too:

🔥 Increased calorie burn
🔥 Improved cardiovascular fitness
🔥 Better heat tolerance over time
🔥 A great mood boost from being active outdoors
🔥 That incredible feeling of accomplishment when you’re done!

Remember, fitness isn’t about pushing until you feel unwell—it’s about training smart and staying consistent.

So grab your water bottle, bring your energy, and let’s make this a FIT and FUN summer! ☀️💦

Who’s joining the Fitness Fever Heatwave? 🙋‍♀️🔥

WorkoutSmart SummerFitness

💪🩵Strength Training for Women in Perimenopause & Menopause 🩵💪

If you’re in your 40s, 50s, or beyond, lifting weights isn’t just about building muscle — it’s about protecting your future health.

As oestrogen levels decline during perimenopause and menopause, women naturally begin to lose muscle mass, strength, and bone density. This can lead to a slower metabolism, increased body fat, reduced energy levels, and a greater risk of osteoporosis.

The good news? Strength training is one of the most powerful tools you have to fight back.

✅ Builds and maintains lean muscle
✅ Strengthens bones and joints
✅ Supports a healthy metabolism
✅ Improves balance and reduces injury risk
✅ Helps manage weight and body composition
✅ Boosts confidence and mental wellbeing
✅ Increases energy for everyday life

But remember, your workouts are only part of the equation.

🍎 Fuel your body properly.

Many women are trying to survive on too little food while expecting their body to perform, recover, and build strength. Your body needs quality protein, carbohydrates, healthy fats, vitamins, and minerals to support your training and overall health.

Food is not the enemy.
Food is fuel.

Strong women aren’t made by eating less and less. They’re made by training smart, recovering well, and nourishing their bodies properly.

It’s never too late to start building strength, confidence, and a healthier future.

🩵Lift weights.
🩵Fuel your body.
🩵Stay strong through every stage of life.

We’ve got this girls 💪🏻🔥

Love your coach

Lorna Cole ❤️ # # #

🤣🔥 BANK HOLIDAY RECOVERY MODE ACTIVATED 🔥🤣

Ladies… be honest…

Who’s survived the bank holiday on:
🍹 cocktails
🍔 BBQ food
🍰 snacks
😴 lie-ins
& “I’ll start again Tuesday” energy? 😂

Well guess what…

NOW WE MOVE 💪🏻🔥

No guilt.
No punishment.
Just sweaty fun, good music & getting ourselves feeling AMAZING again ❤️

Because one class back can:
✨ Boost your mood
✨ Give you energy again
✨ Make you feel human again 😂
✨ And remind you how strong you really are

So put the leftover chocolate down girls … and come bounce, lift weights, punch, sweat & laugh with us 🤣🔥

WE GO AGAIN 💪🏻❤️ WHOS BAD 👊🏻💥

Who’s back this week?! 👇🏻🔥

BOOK NOW
www.bookwhen.com/fitnessfeverwithlornacole

🚨 BANK HOLIDAY WEEKEND SATURDAY MORNING BOUNCE 🚨

Ladies… if you want to start your bank holiday weekend feeling AMAZING then come and join us at Bounce Fever 💕

This is more than just a workout… it’s energy, confidence, fun, sweat and the BEST atmosphere 🔥🎶

Whether you want to:
✨ Burn calories
✨ Tone up
✨ Boost your mood
✨ Increase fitness
✨ Feel stronger
✨ Or just have fun with an amazing group of ladies

…Bounce Fever is for YOU 💖

🩷 Ladies Only
🎶 Amazing Music
🔥 Full Body Workout
😅 All Fitness Levels Welcome

Don’t spend your Saturday Morning sat on the sofa… come and bounce with us and feel incredible for the rest of the weekend 🙌

📍Saturday Morning 9:30am

⚠️Only 3 spaces left ⚠️

BOOK NOW
www.bookwhen.com/fitnessfeverwithlornacole

HAPPY 5th BIRTHDAY FITNESS FEVER
🎉🥳🎊🎈

5 YEARS STRONG! 🥳💪5 years ago, I took a leap of faith to start my own Business. And today, I’m celebrating 5 years of sweat, community, and incredible transformations!

I want to shout out every single one of you ladies who has ever stepped into my studio 💥Thank you for bringing your energy, your determination, and your smiles. You make FITNESS FEVER thrive! 🤩🤩🤩

Also thank you for showing up for yourselves and for supporting this passion of mine. I am incredibly grateful to be part of your fitness journey 💪🏻🔥

And looking back, the best part of this journey hasn’t been the number of classes, but the incredible community that has grown around it. From day one, my goal was to create a space where everyone felt welcome and supported. Seeing your dedication, witnessing your “small wins” turn into massive milestones, and having fun together is why I love what I do 😍😍

So Here’s to many more years of growth, laughter, dirty banter and breaking barriers together!👊🏻💥

So much love goes out to you all ❤️❤️❤️

Love

Lorna Cole 😍😍 # # #

Great bicep pump today 💪🏻🔥🔥

I’ve tweaked my micronutrients as I’m no longer wanting to lose anymore body fat, I’m now reverse dieting for muscle building, this is a structured, gradual increase in calories and macronutrients after I’ve been following a restricted diet. This method aims for me to restore metabolic rate, replenish glycogen stores, and build muscle while minimizing fat gain.

So the goal for me is to move from a high-protein/low-calorie state and move toward a maintenance or slight surplus level (10% above maintenance) I’m now aiming for 2,700 - 3,000 calories a day

Protein is still priority and keeping it high to maximize muscle protein synthesis and minimize muscle breakdown 💪🏻
This is 30-35% of total daily calories

Carbohydrates is now the main Fuel, by Increasing my carbs this will help me replenish glycogen and fuel my workouts, This will also improve my performance and promote fullness and make me build more muscle 💪🏻
This is 40-45% of total daily calories

Fats are the regulator, By keeping my fats moderate will help me to maintain hormonal balance.
This is 20-30% of total daily calories.

My m hoping to see more definition and strength in the next 4-6 weeks 💪🏻🔥💪🏻🔥💪🏻 and excited to eat more food too 🤪

STRONG NOT SKINNY 👊🏻💥💥💥

Lorna Cole ❤️ # # #