Lovely Bones LLC

Lovely Bones LLC The holistic fitness & rehab services you deserve. Heal your body & ease your mind. 💀🖤

Neuroscience-backed, baby. Try them and let me know if they resonate with you. 🖤📌 Need more guidance, or 1:1 support? Co...
05/31/2026

Neuroscience-backed, baby. Try them and let me know if they resonate with you. 🖤

📌 Need more guidance, or 1:1 support? Comment "LINK" 🔗 below or reach out any time, Lovely Bones has your back.

05/24/2026

Rep schemes are a spicy topic.

Part 4 has arrived ✨

My most practical advice for the general public? Try getting to failure, or just shy of failure, in about 10-12 reps.

PRO's of the ⚖️Moderate Rep Range⚖️:

1️⃣ It's a balanced place to be, the 50-yard line of strength and endurance.

2️⃣ It requires using relatively heavier loads, but likely not so heavy as to make you feel intimidated, limited by grip strength, or otherwise.

3️⃣ It allows you to challenge the muscle enough to stimulate growth, without over-straining your joints and other tissues.

Depending on your specific health situation and life circumstances, you may opt for lower rep & heavier load, OR for higher rep & lighter load. The beauty is that anything can be helpful for maintaining muscle mass – so long as you hit that key effort point in < 30 repetitions per exercise.

Want access to my on-demand workouts? Need help creating the routine that will actually work for you, and give you lasting results? Lovely Bones has your back.

❗Comment LINK below to get some free resources, our booking page, and more sent straight to your inbox.

📌 Check out the hashtag to watch all parts in this series, or check out the full 5-minute video on YouTube.

✅ Comment STRENGTH below to access the Summer of Strength challenge workouts & recovery content for FREE (open to all until 6/21)
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💀 Follow & .meg.mcphee
💻 Visit LovelyBonesPT.com
💪 Join the Lovely Bones Membership
🖤 Enjoy FREE classes & content on YouTube

⚠️ Content is for educational purposes only and should never replace individualized medical advice.

05/13/2026

Part threee ⬇️

Don't get it twisted...ANY movement is amazing. We really need to lean into that as a society, because that mindset shift is where sustainable health truly starts.

However, it is a physiological reality – in order to build muscle mass (anti-aging, life-saving), we do need to apply enough stimulus to the tissue. This allows you to combat the natural wasting away of muscle that happens with age.

If we do nothing to combat this, we are destined for frailty. That's unfortunately not dramatic, but just a reality.

So, how do you challenge your muscles "enough"? You get to muscular failure, or just shy of that point.

You know you're there when you're breathing heavier, maybe making some noises of effort, slowing down/feeling "stuck". That's where the magic happens.

If that's intimidating, you can see great results staying below that threshold, especially when you're new. As you gain confidence, and it becomes second-nature, you slowly and incrementally build up.

The process does not have to be grueling. Your routine can be pretty succinct, and meet you where YOU are at, honoring your busy schedule and full life.

Need help creating the routine that will actually work for you, and give you lasting results? I've got your back!

❗Comment LINK if you want to book a FREE consult call (or other appointment options). I'll send the booking link straight to your inbox.

📌 Miss part 1 & 2? Click the hashtag to see all parts of this series, or check out the full 5-minute video on YouTube.

✅ Comment STRENGTH below to join the Summer of Strength challenge for FREE (running until 6/21) - learn how to create the effective weekly routine that works best for you, feel confident, and get unlimited consult from a doctor of PT!
✉️ Save/share this post
💀 Follow & .meg.mcphee
💻 Visit LovelyBonesPT.com
💪 Join the Lovely Bones Membership
🖤 Enjoy FREE classes & content on YouTube

⚠️ Content is for educational purposes only and should never replace individualized medical advice.

05/11/2026

The Lovely Bones Membership Re-Launch

6.21 🖤🖤🖤

05/03/2026

Part 2!!! ⬇️

There's a lot you can do before you actually go up in weight, and you should "check these boxes" before doing so.

I see a lot of people compensating with momentum, or losing form for the sake of "progressing" the weight - when, in reality, they weren't yet ready for that heavy weight. They needed to lock into basics first, and get the most possible out of the exercise. This is the safest way to avoid overuse injury and not over-strain your joints in the pursuit of strength.

This, also, tends to be really validating for people who are scared of holding heavier weights! I do encourage weight training for everyone, but your starting point should meet you where YOU are at, physically and mentally.

The key to results is progressive overload of the muscle tissues, but that's just it...it's progressive. Slow, incremental, intentional. That method yield sustainable health - we all deserve it.

📌 Miss part 1? Follow the hashtag to see all parts of this series, or check out the full 5-minute video on YouTube.

✅ Comment STRENGTH below to join the Summer of Strength challenge for FREE - learn how to create the effective weekly routine that works best for you, feel confident, and get unlimited consult from a doctor of PT!

❗Comment LINK if you want some resources (sample workouts, PT/fitness booking options, podcast episodes, etc) sent straight to your inbox.
✉️ Save/share this post
💀 Follow & .meg.mcphee
💻 Visit LovelyBonesPT.com
💪 Join the Lovely Bones Membership
🖤 Enjoy FREE classes & content on YouTube

⚠️ Content is for educational purposes only and should never replace individualized medical advice.

05/02/2026

Our spines are the mid-line, the epicenter, the root (and route!) of everything in our periphery!

When you have fluid movement and relaxed muscles along the neck, middle back, and low back, life is easier and more enjoyable.

When your brain has a very clear picture and neural map of your body, via you moving through all the ranges of motion your vertebral column has to offer, your nervous system feels SAFE.

A safe central nervous system = a relaxed body & mind.

This full video (free on YouTube) is 7 minutes. You can take some of the moves that feel good and sprinkle them throughout your day. It doesn’t have to be a lot! It DOES have to be overall consistent.

You deserveeee ittttttt.

Happy ✨

✅ Comment LINK below, and get this free FLOW class link (and more) sent directly to your inbox.

05/02/2026

Our spines are the mid-line, the epicenter, the root (and route!) of everything in our periphery!

When you have fluid movement and relaxed muscles along the neck, middle back, and low back, life is easier and more enjoyable.

When your brain has a very clear picture and neural map of your body, via you moving through all the ranges of motion your vertebral column has to offer, your nervous system feels SAFE.

A safe central nervous system = a relaxed body & mind.

This full video (free on YouTube) is 7 minutes. You can take some of the moves that feel good and sprinkle them throughout your day. It doesn't have to be a lot! It DOES have to be overall consistent.

You deserveeee ittttttt.

Happy ✨

✅ Comment LINK below, and get this free FLOW class link (and more) sent directly to your inbox.

04/30/2026

Building muscle is vital for our health. Without it, we risk a lifetime of dysfunction, disease, and frailty in old age. There's no way around that.

What's incredibly encouraging though, is that you can adapt muscle tissue, at ANY age. There's never a bad time to start.

But, as important as this is, most people still don't do it. Why? For many reasons, but 1 big one is a lack of education, or confusion about this topic. There is so much overwhelming misinformation out there!!

You have a lot more choice than you'd think during this process. You don't HAVE to lift super heavy. You don't HAVE to do certain exercises, or long gym sessions.

🔑 The key is getting to the point of muscle failure, or within 1-3 reps shy, in < 30 reps of any given exercise.

⏰ Instead of counting reps, some people like a timed approach. Sets lasting 45-60 seconds is a good benchmark.

If you can't get to muscle failure, getting as close as you can within your current tolerance may still yield great results. Then, when you can, keep challenging yourself, incrementally building up.

✅ Comment STRENGTH below to join the Summer of Strength challenge for FREE - learn how to create the effective weekly routine that works best for you, feel confident, and get unlimited consult from a doctor of PT!

❗Comment LINK if you want some resources (sample workouts, PT/fitness booking options, podcast episodes, etc) sent straight to your inbox.
✉️ Save/share this post
💀 Follow & .meg.mcphee
💻 Visit LovelyBonesPT.com
💪 Join the Lovely Bones Membership
🖤 Enjoy FREE classes & content on YouTube

⚠️ Content is for educational purposes only and should never replace individualized medical advice.

04/28/2026

Don't let anyone sell ya this lie. Prolonged postures (like forward shoulders) are not inherently bad!!!

It's just the lack of COMBATTING the postures that ends up doing us dirty.

Our tissues need movement to be nourished and to function. Movement (including something as simple as ribcage expansion when we breathe) is the most natural of healers. If we can take the time, even just for small moments, to move through all our ranges of motion...we can make incredible and impactful changes to our health.

Everything adds up. You don't have to swallow the elephant whole, you don't have to spend 8 hours in the gym to "undo" 8 hours at your desk. But you do need to be consistent with something. You do need to make "movement snacks" a habit. After some effort, this can become seamless, a part of your life that's easy to maintain because you do it naturally.

👍 If you need help, I'd be honored to help get you there, doing things that feel good and REALISTIC for you. Reach out any time.

➡️ If you need a routine, comment LINK below to get access to some free mobility routines.

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