Being A Woman Is Hard Enough

Let’s be honest shall we, life is hard.

After a chat to a client last week, we were discussing (and shaming) how hard it is to keep up this facade we have. This empowered, well-groomed, toned, “got our shit together “ sisterhood thing we do.

We were discussing the exhaustion of  “list ticking”. Yes I know you write lists of everything you need to do, we’re all friends here, “Hello my name is Penny Lomas and I am a serial list writer too”.

Sometimes even writing the list stresses me out! Hello Cortisol!

Get up early and do a workout, eat a healthy breakfast, pick up the dry cleaning, be a boss lady at work, wear something gorgeous, be a perfect girlf/wife/rock being single, have a green smoothie, get my legs waxed, see my friends after work for a drink, make dinner, do the laundry. Make sure I get 7-9hrs of perfect sleep. Wakeup. And do it all again.

It’s exhausting.

And, how do we know we are doing it correctly?

Are we getting all the super-foods we need in that green smoothie?

Are we doing the right workout routine?

Are we doing enough yoga to wind down from the stressful lives?

Are we living life correctly? The pressure is real.

I’ll be honest, sometimes don’t you just want to wear your trackies to work, have a cry for no reason, leave your eyebrows to grow into a uni-brow and say to hell with maintaining your perfect little life?

We can’t all be Beyoncé: having an awesome butt, running our empire (business or household), never crumbling, keeping it together, and guess what? We try to look flawless all at the same time.

My client told me she had signed up to do yoga and hadn’t been once yet, she was stressed about not going to the yoga class timetable.

I told her that she had added yet another commitment to her life, and that she would inevitably beat herself up with because she didn’t attend.

My client was telling me she was EXHAUSTED with being a woman. She was tired of keeping all your appointments and trying to overachieve in every aspect of her life. And oh my god did I hear her. Amen sister!

Unfortunately, our bodies, and namely our hormones don’t always cooperate. Making life a little harder, and coping with our every day lives becomes an epic mission.

Understanding our hormones is an absolute GAME CHANGER. So I’m asking you to make things a little easier, knock one thing off the list that shouldn’t be a drama: Your hormones and nutrition.

And remember, its mothers day next weekend. So why not buy your mummabear the gift of freedom, freedom from yet one more thing we are supposed to have under control: Your body.

The Hormone Connection is not just for your amazing mums, please feel free to forward this email to the important women in your life who might benefit from learning how female hormones play a major role in health.

“My Hormones Balanced Out And I Started To Feel Fantastic Again!”


Today I’m sharing a personal story from the beautiful Evie Baron, who I’ve been working with for a few years. Evie has been a pleasure to work with and her personal growth within her health and fitness journey has been warming to my very core! Watching her practise what I preach is thanks enough. I’m so proud of her for bravely sharing her story with us. Thanks Evie! 

“I had the pleasure of meeting Penny shortly after the birth of my second baby. I had put on a little more weight than the first time around and was feeling heavy and tired but motivated to get myself back on track. Within the first session I knew she was a great fit for me, as rather than focusing on weight loss like most trainers tend to,  her program was based on wellness and healing my body with nutrient dense whole foods and appropriate training for recovery after another pregnancy. Prior to having children I never really struggled with weight but Penny explained the role hormones played in weight gain and the importance of obtaining a balance through appropriate nutrition and she put me onto a path to wellness that I will always be grateful for.


With each training session I was learning so much about the healing power of wholefoods and how combined with the right training I could start feeling vibrant, healthy and strong again and as a mum of two under two at the time, my energy levels needed to be up there! Very quickly I saw results, especially around my mid section, which after two pregnancies, was were I was storing most of my excess weight. In addition, my hormones started to balance out and I was feeling fantastic again! From there i was inspired to read as much as I could about health, fitness and in general becoming the best version of myself. Penny has always emphasised the importance of finding what works for the individual in terms of nutrition and training rather than adhering to the ‘one size fits all’ theory of health and fitness, which I absolutely love! And through my sessions with her, eating clean whole foods and regular training has now become a lifestyle for me and my family rather than just a program to use for the sole purpose of weight loss. It has also been something I have carried throughout my third pregnancy, and even though my training capabilities were limited due to a few pregnancy related issues, i focused on my nutrition and found it made a huge difference and enabled me to bounce back as soon as I got the ok from my doctor.


I continued to see Penny after the birth of my third child and even though I felt like I had come a long way in my health journey, every session continued to be informative and empowering. I have learnt an incredible amount from Penny and I feel very blessed to have met her as she has completely changed the way I think about nutrition and exercise. It is no longer something I struggle with, it has now become ingrained in everything I do and has enabled me to become a stronger, happier and more energetic version of myself. I have a copy of Penny’s book The Hormone Connection, and it has become a bible of sorts, everything I have learnt from Penny over the years in one place. I often open it up and am reminded of something Penny said along the way. It hasn’t always been easy, especially with three little ones and not a lot of sleep, sometimes training has felt like an impossible task and just grabbing the most convenient meal has been the easiest option.  With some previous trainers, I felt that they had a ‘no cheating’ mentality where as Penny seemed to understand that in reality we can not be perfect 100% of the time and that it is ok, as long as we get back on track and keep pushing forward. I feel like this has been a game changer for me as I now accept those days rather than carry around the guilt that I used to associate it with and I don’t let it sabotage my progress. I also try to earn my treats such as a glass of wine (or two) rather than feeling guilty and needing to burn off the calories. So thank you Penny, for passing on this invaluable knowledge and being so passionate about what you do and cheers to you!”

~ Evie Baron


Can I Eat Pizza, Lose Weight AND Be Healthy?

I eat pizza, I drink red wine (and the occasional espresso martinis) I love burgers, I love croissants, I’m a sucker for hot chips, and last weekend I smashed  hot cross buns.


What! But Penny, I thought you were all about the clean food?


“Pfft” (insert eye roll)


Let me ask you, can you eat clean foods, for THE REST OF YOUR LIFE? That’s gunna be one lonnnnnng boring life if you ask me.


“How can you follow The Hormone Connection method but eat naughty food AND STILL stay in shape and be healthy?”


This is what I am asked regularly.


I’m also asked……

  • Can I still eat chocolate on The Hormone Connection?
  • Can I have a cheat meal/day off on The Hormone Connection?
  • Can I drink wine on The Hormone Connection?
  • Can I eat carbs on The Hormone Connection?
  • Is The Hormone Connection low calorie or rabbit food?


Let me tell you a secret.


Food is food.


The body doesn’t actually know the difference between a burger and a beef sandwich. It’s the mind and the preconditioned “bad food” vs “good food” that knows the difference. I’m not saying that calories and fat gain come from a bad conscience. But I’ll pose you the question, would you stick to way of eating if it allowed you to have your favorite foods every now and again? Or are you happy to be stuck in a self-destructive pattern of eating clean for a few days/weeks and then falling off the wagon?


What if I told you that you didn’t have to eat so clean? All. The. Time.

A)   That’s exhausting.

B)   That’s no fun.

C)   It’s not actually (scientifically) proven to get you the same results.


So I’m finding that many people are afraid to start their The Hormone Connection journey as they think its some crazy restricted diet. Trust me. The Hormone Connection was written by me. I am a foodie. I love my desserts. I love the odd snickers bar. And I love a good weekend off.


The Hormone Connection, my methods, are about correcting the hormone imbalances that make us store body-fat, that make us sluggish and managing life style choices that effect the power of our metabolism.


Once your metabolism is corrected (and even along the way)


Eat all the pizza.


No, no, I’m kidding.


But seriously, the secret to correcting health and burning fat is: Eating healthy most of the time, and eating naughty foods sometimes – over a long period whilst staying in a calorie deficit. Resulting in long-term lifestyle changes without deprivation or going nuts along the way.


Think of it this way, it’s not the pizza that’s making someone unwell and overweight. It’s the impact of the pizza on a person that has poor gut flora, that is inflamed, that has a damaged or slow metabolism and has a wonky hormone profile. A healthy, well hormonally balanced person simply burns the pizza for what it is…….macros (protein, fats, carbs). Food for thought isn’t it? Pun intended.


So my point is, eat pizza, and start your Hormone Connection journey TODAY!



Pen xxx

Real Women Eat Carbs

Last year I had a dream.  I dreamt that women all over the nation would be fearless, fearless of carbs. I dreamt that women would delve into a bowl of rice and know that they are allowed to, that they can do so without counting the calories and macros in it and the most important part of this dream? That it was actually making them leaner, healthier, stronger and happier. That they no longer had to restrict their carbs constantly to maintain their weight.

How did this dream come about? I was in a PT session with a new client a couple of years ago and I told her to eat sweet potato and cottage cheese before bed, she nearly fell over “You want me to eat carbs before bed?”, this comment and many others “How many carbs are in carrots?”, “I had a cheat meal the other day, I had 3 rice-cakes”, “yeah but there’s a lot of carbs in honey right?”

Women all over the nation are obsessed with carbs being evil.

Enough already.

You know what is evil?

Mixing carbs and fats together.

The type of processed carbs you are eating.

The quantity of carbs you are eating.

And, when you are eating your carbs.

All of the above throws your insulin out of whack. Insulin out of control and mismanaged means fat gain around your midsection. I like my muffin top on my muffins, not on my hips thank you.

That’s why I wrote my book The Hormone Connection.

I was sick of the unsustainable low carb diets. The type of misleading information out there has simply scared the slightly carb conscious into full-blown phobias.

I don’t know about you, but sure I can lose a little weight on a low carb diet, but can I keep it off? Can I enjoy life? And can I maintain my sanity? Hell No!

Carbs are the yummies: fruits, breads, pastas, rice, quinoa, potato, yoghurt, just to name a few. In The Hormone Connection I lay it out, no BS, I’m telling you ladies to go forth and eat your carbs and freaking enjoy them, but I’ll tell you what type to have and when, and lets get your insulin and glucose management under control first.

(Hormone Hint: Insulin is a fat storage hormone, so getting it working for you instead of against you is key, it actually has the potential to be a secret weapon in fat burning! And I can teach you how!)

Over and Out (Currently eating my homemade Bircher bowl, guilt free)

Pen xxx

If I Can Do It, So Can You!


You’ve got over your new year blues and you’ve got out of your own head….so you’re ready for some serious motivation to back that up yes?


Straight off the bat let me introduce Penny.



















Yeah that’s me, back many years ago.


A little chubby and a lot unhealthy.


I was seriously unfit, and had no idea of how to eat properly.


I want to share this with you this week because a common misconception is that personal trainers and fitness models are ALREADY in shape or that we are blessed with superhero fat melting genes. Not always the case.


I want to tell you a secret……….I only got in shape AFTER I became a personal trainer, and I only maintained it, tweeked it and STAYED in shape effortlessly AFTER I became “The Hormone Whisperer” (I named myself that, not quite sure it people are taking it on and running with it yet J Maybe I should start a annoying hashtag)


I learnt heaps and studied my arse off.  I qualified in all things fitness, hormones, metabolism and nutrition over 7 years of industry experience. THEN, and only then, did I put it in place on myself, who is better to be a guinea pig than me! I lost around 25kilos. I put in place the appropriate supplements and nutrition through my Biosignature Modulation Practitioner expertise and I trained like a boss. I lost the weight and I’ve kept it off all these years. And guess what, its now easy. It’s not a diet and I believed I could do it, just like I believe you can do it! I learnt how to eat for hormonal health and strengthen my metabolism.


I don’t ever want you to feel disheartened. To see pictures of fit people and curl back up into your ball of doubt. We have all come from somewhere! We have all started somewhere. And if I can do it, SO CAN YOU!