Lorna Cole Personal Trainer & Group fitness instructor

🤣🔥 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 ❤️ # # #

WEEK 7 Monday the 21st of November

Alleviate Stress With Gratitude

Some stress during the holiday season is to be expected. There are parties to plan, gifts to buy, school events to attend and relatives to meet etc. All of this can be tough on us both physically and mentally. So in this week’s 10 Weeks To Fitness For Christmas challenge I am going to suggest a list of things NOT to do, and then one thing we CAN do to help alleviate the holiday stress.

WHAT NOT TO DO ❌

❌Reach for sugar, caffeine or alcohol.

❌Stay up late to “get one more thing done”.

❌Skip training sessions.

❌Over-book yourself. Running from one event to the next creates stress and takes away the joy.

WHAT TO DO✅

Practice gratitude

Many studies have found that people who consciously focus on the positive areas of their lives tend to be happier and less stressed. Research on the brain offers a clearer understanding as to why gratitude is so powerful, but in simple terms the more you focus on the positives, the less the negative situations weigh you down.🙌

Every day this week write down 3 things you are grateful for. You can write it in a journal, on your phone or even on a scrap of paper.

Monday the 14th of November
WEEK 6: HIIT Every Day

With just over a month until Christmas, the diary is filling up and the hours in our day are slowly disappearing. This is often the time when our exercise program starts to fall by the wayside as we skip training to get the Christmas shopping done, or we are too tired and lack the motivation to workout

HIIT stands for High Intensity Interval Training - short bursts of high intensity exercise followed by a short period of rest. When we push our body out of its comfort zone for a few seconds, there are a number of health benefits. It's not advisable to do an entire HIIT session (i.e. 20 minutes or more) every day (I recommend 3 x a week) but adding 1-2 minutes of high intensity movement into each day can have great health benefits.

You can

💥Sprint up the stairs as fast as you can.

💥Do 10 burpees in the ad break of your favourite show.

💥Squat jumps while waiting for the kettle to boil

💥Run up a hill.

💥Race your kids to the corner of the street.

Obviously, don’t roll out of bed feeling stiff and tight and go straight into 10 burpees - you may actually break something. 😜 You need to be relatively warm and mobile to perform a high intensity movement. The movement needs to last for around 10 - 20 seconds, take a 10 second rest and aim to repeat it 2-3 times.

Challenge yourself this week to add 1-2 minutes of HIIT to your day, every day.

Some other ideas below 👇🏻

JUST KEEP MOVING 👊🏻💥💥💥