Losing Motivation, Beginner Weights and Waking at 3am

This week, we did a episode. The questions were SO good and so varied. The kind of questions that could honestly be a whole episode on their own.

We covered everything from “What do I eat when I’m tired and hungry?” to motivation dips, beginner weights, waking at 3am, training around your period, and rebuilding a better relationship with food.

So if you’ve ever thought “Is it just me?” with any of this… it’s not. You’re in the right place.

Here are the biggest takeaways, plus a simple action plan you can actually use.

1) Tired and hungry. What’s the go-to meal?

When you’re tired and hungry, you want something fast. That’s when the “beige food” cravings hit.

Toast. Cereal. Cereal bars. Biscuits. Snacking. A picky tea that turns into… more snacking.

Nothing wrong with being human, but if the goal is to feel better, have more energy, and actually feel nourished, the best thing you can do is make a proper meal that takes almost no effort.

My go-to quick meals

Tuna salad with pre-washed salad, sundried tomatoes, and a simple dressing
Add croutons, sourdough, or microwave rice if you want it more filling.
Eggs on toast, any variety. Quick, satisfying, nourishing.
Microwave potato (white or sweet) with cottage cheese, plus salad on the side.
Stir fry using pre-chopped veg and an easy protein.
Just keep an eye on sauces if it’s a regular thing, as some can be very high in sugar or salt.
Air fryer protein + microwave carbs + veg
Protein (salmon, chicken, tofu), plus rice or potato, plus microwave veg. Done.

The easiest “tired and hungry” rule

Build the plate around:

Protein
Veg / micronutrients
Starchy carbs (or bread if you really can’t be bothered)

It’s simple, it’s not fancy, but it works.

2) “How do I push away negative thoughts and have more mental discipline?”

First, a reframe.

Instead of thinking in terms of discipline (as in, “I have to do this”), move to:
“I’m choosing to do this.”

Your brain’s job is to keep you safe and comfortable. So yes, it complains.

“My legs hurt.”
“This is hard.”
“I can’t be bothered.”

Those thoughts are normal. They are not a sign to stop.

What actually helps in the moment

Change the language: “I can’t” → “I’m choosing to.”
Expect it to feel uncomfortable sometimes. Fitness gets easier when you stop being surprised by that.
Count reps, not feelings.
Focus on the music, the coaching, your breath.
Decide before you start that you’re going to finish.
Shrink the moment. Our workouts are 20 minutes. Once you’re past the warm up, you’re already well in.

And here’s a big one:
You don’t have to love it during.

Enjoyment often comes after. That still counts.

3) Protein shakes. Are they unhealthy or ultra-processed?

Protein shakes can be a brilliant tool. They’re not a requirement, but they can help, especially if protein is tricky (and vegan diets can make protein harder to hit).

Powder doesn’t automatically equal unhealthy.

What to do

Check the ingredients. Fewer ingredients is usually better.
Think of it as a supplement, not your only source of protein.
If it helps you hit your protein, feel fuller for longer, and recover better, it’s doing its job.

Whole foods matter, but shakes can absolutely have a place.

4) Beginner to weights. How to get the most out of strength classes?

First, being online is actually a huge advantage.

You can practice in your own space, pause when you need to, take it at your pace, and use the How-To area to learn technique properly.

The best beginner approach

Start lighter than you think
Focus on form first
Rest when you need to
Repeat the same strength release for a few weeks
This is a big one. Progress is easier to feel when you repeat.

If you want a simple plan: pick one strength release and do it 2–3 times per week for 4 weeks, then increase the weight slightly as it starts to feel more manageable.

And honestly, a body pump style barbell is brilliant for this style of training.

5) Warm ups and cool downs. Do they matter?

Yes. Especially for morning cardio or high power strength.

A warm up should do three things:

Mobilise joints
Gradually lift heart rate
Activate the muscles you’re about to use

And for a cool down, it can be as simple as a few minutes to bring everything down again and reduce stiffness.

If you want more, use the bolt-on area. You can add exactly what you need, depending on the session.

6) “Can my career still matter at 40+?”

Yes. Deeply yes.

Reinvention can happen at any stage. And it’s actually very normal at 40+ to look at what you’ve done so far and think: “Is this still what I want?”

There are so many working years left. Your experience matters. Your skills matter.

The only thing holding most people back is fear, expectation, and worrying what others think.

Life’s too short to ignore the thing that keeps tugging at you.

And if it’s a big change, it doesn’t have to be all or nothing. Build it on the side, bit by bit, until it’s ready.

7) Waking at 3am. Why does it happen and what helps?

This came up a lot, and if it’s you, you’re not alone.

Common causes include:

Hormonal shifts (especially perimenopause)
Caffeine too late
Overheating (including night sweats)
Stress and mental load
Blood sugar dips
Alcohol

The approach here is: control the controllables.

Start with the basics

Get up and go to bed at the same time every day for at least 3 weeks
Even at weekends. That “lie in” can create social jet lag.
Shift caffeine earlier (ideally before midday)
Limit alcohol if sleep is a problem
Finish your last meal 2–3 hours before bed
Don’t go to bed hungry, but do aim for a balanced dinner (protein + carbs)
Try simple breath work before bed (box breathing works brilliantly)
Create a wind down routine that you can repeat

And if stress is the root cause, the most helpful thing can sometimes be taking action on the thing causing stress, rather than trying to “relax harder”.

8) Training on your period. What to avoid and when to push?

Training on your period varies from person to person. Some feel no difference. Some feel heavy legs, back pain, mood swings, and low energy.

If that’s you, listen to your body.

During your period

Prioritise:

Walking
Mobility
Pilates
Stretch
Lower intensity strength and cardio

Avoid:

Max effort HIIT
Heavy jumping
Trying to hit a personal best

When to push in your cycle

Think of your cycle like a training wave:

After your period: build
Around ovulation: push
Before your period: maintain and support
During your period: move gently and recover

9) A long-standing poor relationship with food

This is a big one, and it deserves so much kindness.

The biggest shift is moving from “restriction” to “nourishment”.

Food is fuel. Your body isn’t a bin.

A question that helps:
What can I add to make this better?
Instead of: “What do I need to cut out now?”

What helps most

Build a regular eating pattern (takes the thinking out of it)
Remove guilt language and moral labels on food
Focus on progress over perfection
If a day goes to pot, draw a line immediately
Not Monday. Not tomorrow. Now.

If you spill milk, you don’t pour the whole carton on the floor. You mop it up and move on. Same with food.

And if this has been a long-term struggle, speaking to a professional can be genuinely life-changing.

10) Losing motivation when weight loss is slow

This question was so honest.

The only way you don’t get results is if you give up too early.

The long way is often the short way, because chasing quick fixes usually ends in a cycle of short-term results and long-term frustration.

A helpful way to think about it

Weight loss can be slower than fitness gains.

Often your mood, strength, energy, and confidence improve first. The visible changes can lag behind.

And weight is one piece of data, not the full story.

If you want a simple approach:

Track progress in different ways (strength, energy, photos, consistency wins)
If weight is a goal, avoid overreacting week to week
Look at trends over time

Most importantly, the number isn’t usually what you want. It’s what you associate with it:
feeling good in your clothes, feeling confident, having energy.

You can start building that before you hit any specific number.

11) “Is it ok to do more holistic classes than the others?”

Yes. Absolutely.

Holistic sessions are fantastic for stiffness, recovery, stress reduction, and pain.

Just make sure you’re still getting some strength and some cardio in the week too.

Mobility supports strength. It doesn’t replace it.

Want support and structure with all of this?

If you want daily live workouts, on demand options, and the kind of structure where you don’t have to think, just show up, the 6-week course is open!

Head here to get more info and enquire about joining!

Love,
Lorna x

www.lornamariefitness.co.uk

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