Why I wrote The Hormone Connection.


There comes a point in a girl’s life, in a Personal Trainers life, when she either needs to be a sheep, and follow the pack, or she needs to step up and be unique.  She needs to tell the truth, break the rules, stop believing the bull, and take responsibility for peoples knowledge and ultimately their health. That’s me right now! Well not right now, The Hormone Connection has taken me years to write and create for you. But right now is the moment when it comes confidently into your life, or your lap, and you are open to reading and cooking yourself healthier, leaner and stronger. With the release date of my first published book only a matter of days away; I wanted to share with you WHY I wrote it.


First, let me tell you what I do as a practitioner, personal trainer and overall health and fitness geek. It is my absolute responsibility to EDUCATE. That is my number 1 role. It may be my calling in life but I think that’s another blog altogether. I don’t tell you what to do; I don’t just lead by example. I must teach you, so you can go forth in life and know instinctively how to eat, train, live and not make life and health changing mistakes. If I don’t teach you that I have not done my job.


So, why did I write a cookbook? Because sat in my consultation room and my gym there are only so many people I can reach 1 on 1. And at every first consultation with me people were facing the same issues: conned into following the food pyramid but still feeling sicker than ever, battling with gut flora issues, struggling to loose weight, eating too little, training to much, elevated cortisol, so many people had and have NO ANSWERS, and NO ONE to help, no one to stand up and try and reach not 1on1 but hundreds and thousands and possibly millions of people. Enter Penny Lomas and The Hormone Connection.


I was sick of watching people make themselves sicker. I was really peed off at the incorrect, misleading information out there that left people confused and not to mention overweight, and I was super duper annoyed that no one had mentioned hormones in the equation.


I wanted people to learn what foods influenced their hormones. What lifestyle factors affected their hormones, and what happens to your hormones when you eat a toxic food or a beneficial food. I wanted people to be able to gently rebalance their hormones simply by what they eat. It’s that simple. And I’m not just talking about crazy hormonal issues, I’m talking something as simple as someone being a little foggy when they wake up because they are eating incorrectly, or someone that cannot get rid of their muffin top, or someone who wants to learn how to cook with interesting health foods and KNOW EXACTLY what they are doing and why.


I wanted to teach people that their hormones are easily influenced by everything you do, eat, drink, and move. And to make a connection with that.


I wanted to help people, on a mass scale.


And, I wanted people to Connect With Their Hormones for a happier and healthier life.


All My Love

Pen xxx

Rebalancing, Cellulite, And The Metabolism Whisperer

How I help my clients rebalance their hormones through nutrition, herbs, exercise and lifestyle.


I realised my hormones were wild and wonky after my first competition in figure 6 years ago. A sluggish metabolism and a very unhappy Penny eventually pushed me to certify as a Biosignature Modulation Practitioner. I believed there was something more to offer my clients than simply referring them to pharmaceutical providing practitioners. Don’t get me wrong, pharmaceuticals have their place, if a bus hits me, I’m going to the hospital…not my acupuncturist!


But I believed there was a world of natural supplements, of exercise prescription, of holistic food as medicine and of lifestyle changes that could help prevent hormonal issues and imbalances, I also knew that this world could also help people lean down and feel stronger, which is gold as a personal trainer. So hormones became my world, for 7 years: books, certifications, seminars, articles, mentoring, blogs, podcasts, and courses, anything I could get my hands on. I’m obsessed. I’m also the worst dinner party guest, if you want to someone to reel off facts and figures on how that menu is helping or hindering your hormones and health; I’m your girl.


So enough about me and WHY I became a Biosignature Modulation Practitioner, or Metabolism Whisperer as I’ve been dubbed, lets move on to HOW I work.


I’m going to use a couple of examples to help you relate.


I look at what the underlying issue is, and then I look a little deeper.

I was having a skype meeting with one of my online clients yesterday, (“Hey Sarah.W!”) We spoke about how EVERY SINGLE THING you put in your body at any minute of the day has an impact. I have given Sarah 2 cups of bone broth a day, for a host of benefits, but one of the biggest issues bone broth helps with it rebuilding weakened fat cells, aka the dreaded cellulite.


Rebuilt fat cells = reduced cellulite. Winning!


I hadn’t told Sarah this; yesterday she said to me “I think my cellulite is getting better, is this possible?” She has been on bone broth for around 4 weeks.


So you see, do not underestimate the power of natural alternatives. In this case you think I would of exercise prescribed a legs smashing workout at the gym? But instead I decided to fix the cause (dehydrated and weak fat cells), not the symptom (cellulite). So I tend to take the back road to getting results, because it’s often the most overlooked. And my knowledge, experience and quals help me find the naughty missing link.


I fix the clients health first, and then the hot bod will follow

What’s the number 1 goal of most people? I’m generalizing here, but it’s usually to loose body fat, if its not, then a close second is to tone up and feel stronger. The third is most commonly to feel healthy. I work in reverse. I fix a clients health first, a smoking hot bod is usually a byproduct of that process, but either way, when the inner health is awesome getting them in shape is super duper easy. From my practices and methods I cover all bases, gut health, liver health, hormone profile, mineral imbalances, sleep pattern, adrenal and stress management. If you imagine all of these components being 10/10 the person will be feeling amazing, so they’ll be happier, more inclined to give 100% to training, more dedicated, focused and a metabolism firehouse!


That’s it for this week TRIBE, I’ll be giving out my homemade bone broth recipe in a couple of weeks so stay tuned in!




I Was Metabolically Messed Up, Are You?

This week’s blog post is awesome. I want to tell you a story. About my journey and me, why? Because I want you to know that I know how you feel. But I also want you to understand what metabolism is and why it plays such a crucial role in your journey.

Many, many years ago I was not the picture of good health. Quite the opposite in fact, I was struggling to shift a few kilos, or maybe close to 10. With a damaged and sluggish metabolism I was trying in vain to shift body fat, I was working too hard, eating too little, whilst I watched everyone around me loose weight easily, I was left behind. I was tired, I was constantly getting sick and I was uncomfortable in my own skin.  My hormones were imbalanced and I felt rubbish. I was eating diet food and was watching my calories like a hawk, but one slip up and I would be back where I started. I was exhausted. I was metabolically messed up. (insert a sympathetic “awh”)

Metabolically Messed Up
Now when I talk about metabolically messed up, what do I mean? People talk about metabolism like it’s a “thing”, its not. Like you can hold a metabolism in your hands, you can’t. We’ve heard the hype; we must make our metabolism “stronger”. People say “Oh she has a good metabolism, she can eat what she likes because she’s got a strong metabolism”. Your metabolism is not a singular thing; it is instead a collection of components responsible for a synergy of events. When your gut flora is perfect your immune system is supported, when you weight train you increase anabolic hormones (which is great by the way!), when you eat healthy foods and avoid toxins you support the liver and detox pathways, when you loose bodyfat and control insulin response, your own hormones start to stabilise, in return, you get healthier, stronger, leaner, and fitter. You sleep better, you have more energy, you loose weight and maintain it easily, and you can eat what you want when you want it (within reason of course!).  When your hormones are balanced and everything is working well. THAT IS A GOOD METABOLISM. Now, do YOU feel like that? No? So, you see, many of us are walking around metabolically messed up and don’t even realise it.

Reading this you may have been where I was; hell you may have even been worse. Or maybe you are nowhere near it; maybe you’re just a couple of kilos over weight.

But are you happy? Do you FEEL amazing? Honestly? (You can say, I wont tell anyone!). But the take home message here is that if you love your metabolism, it will love you right back, just like mine did in the end.

If you are feeling metabolically messed up, then we have some work to do. And I’m here for you. Stand by for my next blog.

Yours In Good Health,


Eating Less And Moving More

I’ve recently felt an influx in a common problem. Eating less and moving more. Otherwise known as deprivation + over exertion. With the hope of it equaling = more body fat lost.


It doesn’t work.


If anything, it makes the journey worse. Exhausting you and taking away the “joy’ from training and eating for fuel.


I’m going to let you focus on that word for a minute. Fuel.


This means that so many people out there are limiting their food intake and hitting the gym more. What torture! And that also doesn’t sound like much fun to me.


Deep down you know that there’s an easier way right? Busting your toosh at the gym and eating your lettuce. It hurts, and you’re sick of it. You can’t keep it up, you’re bound to fall off the wagon soon enough if you keep going in that huge calorie deficit. You’re sick, you’re tired, and you’re injured and achy from overtraining. And guess what, you still haven’t budged that extra weight.


There’s no positive connection with this method.


You hate the diet food, its empty. And the exercise is long in duration. Who wants to grind on the treadmill for an hour with no instant magical results? The result instead is usually a go hard or go home philosophy and then eventually packing it in and hitting biscuits because you’ve been so under nourished.


Yours In Good Health,




Is The Generic Diet Working For You?

Lets talk about your fitness and body results. The results that require an input of the correct methods to give you the results you desire.

I have a sneaky suspicion that you’re working your butt off, right? You know you can do it! You have the drive and want it badly. In fact, I know you want it so badly that you are prepared to give everything you’ve got.

But there’s one teeny tiny problem: You’re not getting results.

Whenever you try, you loose faith after not seeing results.

Why? Because the diet is too hard and after a few days or weeks, you give up.

Are you sick of following the generic diet? The diet that everyone’s following, its so in right now. The diet that works for your skinny friend Suzy, but the scale doesn’t budge for you? You know the one, the diet that is low calorie, its super duper clean and it’s the diet of your Instagram idols. And if your not getting results on it, people tell you “You mustn’t be following it properly”.

You’re frustrated, you’re annoyed, and you’re exhausted.

You’re eating less and training more.

Whilst everyone else moves forward in their beautiful bikini bliss, you’re left behind for yet another approaching summer still feeling like that spare tyre is here forever. Are you not slimmer? but you didn’t loose one kilo on that diet, hell, you may have even gained a kilo! Why is it so hard for you? The diet is fluffy, it’s void of volume foods and happiness, and leaves you zapped for energy. Its 1300 calories, and that’s being generous. It’s not maintainable, “But if I can just loose the last 5 kilos, I’ll be happy” you tell yourself.

Argh. Give me a steak any day. I don’t want diet food. I want hearty, warming, soul food that’s ALSO going to help me loose weight. I’m going to give you the best piece of advice, stop following the GENERIC DIET. I’m here to tell you the truth. A generic diet works for around 30% of its followers. The generic diet is just that, generic. It is not specialized in any way.

You are so very unique (and special) and that’s why you are a snowflake, why would 1 diet work for billions of people?

Until next time.

Yours in good health,




The advice given is not intended to provide medical advice or to take the place of medical advice or treatment. No expressed or implied guarantee as to the effects of the use of the information offered can be given nor liability taken. The information given does not guarantee any health, weight, or fitness results. If you have any known conditions it it your responsibilty to disclose them to me. The facts and information offered are that of my personal opinion only. 


To Compete, Or Not Compete. That Is The Question.


Let me first set the (fitness) scene……..


You’re fit, you’re strong and you’re healthy. You’re training consistently and you feel stronger than ever lifting your best. You’re not run down, your workouts leave you feeling energised and you look smokin’ by the way. You’re lean enough to be insulin sensitive and your body sucks up carb refeeds and cheat meals like they’re water. It’s easy to maintain, you’re not undernourished or in a extreme calorie deficit. You feel like your on top of the world and could maintain it forever. All your clothes fit, not baggy and not snug, just right. You’re the picture of health, inside and out. All your hormones are balanced, sleep is incredible, gut flora is perfection and your body is performing at its optimal. You have a relationship that you can devote yourself to happily, a business you can give attention and love, and a social life that is rockin’, well kinda. Your not overcommitted and miserable. You’re also not having to do hours of cardio to maintain this beautiful physique. You look lean, athletic, full and strong. You. Feel. Incredible.


This is me right now.


Sounds Amazing Right?


I ask you, if that’s perfection to you, that moment in time when it’s done, your happy and that’s it. Why go any further? When I decided to compete a few months ago I thought it’s what I wanted, I seemed to feel revisiting the past was a good idea. And in the public eye it’s hard to say “I don’t want it anymore”. It’s hard to move beyond letting people down and say “but it’s not me anymore”.


A few months ago I decided to compete, again, after nearly 3years off. A client asked me recently “I don’t understand, WHY do people compete?” Her question hit me like a lightbulb moment. I answered because when training and a healthy lifestyle is so important to you, a competition in fitness modelling or figure is a defining moment in your journey, a way to mark and celebrate all your hard work. A good enough answer I thought, I wiped my brow nervously. But what if you’ve already celebrated it? What if a few years ago you did a couple of seasons? You got the shiny medals and ticked it off your bucket list? What if you now celebrate it everyday by just being grateful for health and fitness?


I’ll offer this with vulnerability: doing what I do, in the public eye, it’s tough! Your identity is constantly being set and it feels like it’s hard to break free and reinvent yourself. But me, myself, what I believe in, my brand, my clients, my job and my skills and knowledge, they don’t align with competing anymore. They are about balance, health, holistic wellbeing, enjoyment and a little indulgence from time to time. They are about teaching my clients and every person I come in contact with that you CAN have the body of your dreams, you CAN look amazing, and you CAN feel amazing. But I don’t need to step on stage to empower that in my fans and followers and neither do you.


The reason for this blog is that not only did I want to share my thoughts, feelings and journey, but I wanted to say to people, “it’s ok to change your mind”, it’s ok to say your priorities are different, to be content and happy where your at without defining yourself by stepping on stage. I also wanted to tell people that it’s ok to be fit, healthy and….God forbid….normal.


I think I needed to commit to competing to see and understand and let go of the ideal, the idea that I needed to compete to still be Penny Lomas. To accept comfortably that it isn’t me anymore, that it’s a part of my life I’ve already accomplished and I can move on, hang up my Comp shoes and just “BE”, without a destination or goal. The only way I can describe it is a gut feeling. My gut is saying NO.


So clearly the blog title for this was all about me not competing in a few months! Ta dah! But I’m really hoping that anyone out there is in the same boat and feels a sense of relief. I hear ya!


Full disclaimer right here…..this is my opinion on my life choices, I still have 100% respect for those people that choose to compete and think bodybuilding competitions are a wonderful sport. I still enjoy watching them and training competitors. For anymore preparing for the upcoming shows, wishing you all the best!




Success Story – Sonja


I am a busy individual who works as a secondary school teacher, at a school that specializes in the care of  ‘at risk’ and vulnerable youth.  I am also a group fitness instructor and on top of all that, I run my own business, Healthy and Healed, where I am a Practitioner in the modalities of Emotional Freedom Technique, Matrix Reimprinting and NLP.   Due to all of this I had become run down, couldn’t sleep, was carrying excess weight in areas that it wouldn’t budge; and considered myself ‘overweight’.  Yet despite all my training and what I thought I was doing right in regards to nutrition the weight wouldn’t budge and I felt burned out.

The success of another friend of mine, after having training with Penny, that lead her to do a photo shoot, lead me to enlist Penny’s services.  I recall sitting in Penny’s office at my first session with her and bursting into tears because, in all honesty, I had hit the lowest point in my life in a long time.  I was lacking self-belief, confidence in my body and a general sense of not being good enough.  Piece by piece through Penny’s exceptional knowledge we worked through my food issues, my poor nutrition choices, and, before long all the angst was slowly unraveling.  The thing I had to do though, was let go of whatI knew, and start again.  At times I would scoff at Penny’s advice and thought that what she was telling me to do in regards to my training and nutrition were ludicrous.  But I trusted her put complete faith in her skills.  And I am so glad I did.  Life is so much different now than it was 18 months ago.

Without boring you with all the jargon, Penny’s knowledge is second to none when it comes to Balancing hormones (if they’re not balanced, the rest is fruitless), Nutritional guidelines and training techniques.  With the amount of unskilled PTs being pushed into the industry, it is hard to find one that really knows her stuff.   Yet Penny is one of those people who truly knows her stuff.  Penny is not just a PT, she is a rare gem in the Fitness Industry.  You do not only get someone who can write you a program, but someone, through her knowledge of Bio-signature testing and Poliquin training principles and overall mindset for health, give you a very targeted program, that if YOU commit to following, will get you the results you want.

She has without a doubt helped me get my head right around nutrition, provided me with so much new knowledge and understanding about the impact of hormones on health and wellbeing.  I cannot sing her praises enough.  If you want real results and a holistic approach to your training, then Penny is hands down the person you need to see.

Thanks ever so much Penny for giving me back my confidence and helping me to truly love who I am!!!  Oh, and of course for teaching me that the right Carbohydrates are ok!!!

Sonja Courtis

Healthy and Healed



Gluten Free Chocolate Cake With Strawberries And Chocolate Frosting


This moist chocolate cake is gluten free, dairy free, grain free, sugar free and will keep even the fussiest eaters happy. Great as a sweet treat on the weekends or a great party BYO.



3/4 cups cacao powder

1/3 cup coconut flour

1/2 cup  tapioca flour/starch

1/2 tsp gluten free baking powder

1/2 tsp baking soda

5 large eggs

1 tbsp vanilla bean powder

5 heaped tbsp rice malt syrup OR raw honey

1/4 tsp stevia/optional

3 large strawberries

1/2 cup sweet almond oil OR macadamia nut oil


1 cup dark chocolate

1/3 cup coconut oil

1 tablespoon vanilla extract


1 large punnet of fresh strawberries, ends trimmed, washed and 1/4′d



Preheat oven to 280C. Line a round cake tin with baking paper.

To make the cake base first. Combine all your dry ingredients, sifted: coconut flour, cacao powder, baking powder, baking soda, vanilla bean powder, stevia, tapioca flour, set aside.

In a processor of mixer, combine all your wet ingredients: eggs, almond oil, strawberries and rice malt syrup. Blend until smooth.

Add your dry ingredients to your wet, blend until smooth.

Pour your cake batter into your cake tin, if it isn’t pourable , add extra oil.

Bake in the oven for 25-30mins or until a knife inserted into the middle comes out clean.

Set aside to cool on a wire rack.

To make the frosting. In a small saucepan over very low heat, melt chocolate and coconut oil. Stir in vanilla extract. Place frosting in refrigerator for 15-30 minutes to thicken. Remove from refrigerator and whip frosting with a stick blender until thick and fluffy

Gently smooth over the frosting on the top of the cake. Decorate the top of the frosting with your strawberries.

Slice and serve. Goes great with a dollop of double cream.

9 Reasons To Skip Your Workout….Sometimes.


9 Reasons To Skip Your Workout… Sometimes.

Are you overtraining? When it comes to your workouts, it may pay to do less.

In our more-is-better world, it’s easy to get caught in the overtraining trap. But when it comes to your workouts, it pays to do less. We’re certainly not telling anyone to quit exercising, but your workout schedule should have built-in rest days (and even weeks sometimes!). Not convinced? Here are nine reasons why you shouldn’t go to the gym every single day:

1. Your muscles grow when you rest. Lifting weights creates tiny tears in your muscles that can only repair during rest. This repair process is what makes your muscles stronger than before. While it’s important to work your muscles (hard!) to stimulate muscle-building proteins, it’s equally as important to give your body enough time to recover (usually until you’re no longer sore).

2. Overtraining can cause a weight-loss plateau. You know that working out too often or too intensely can lead to too much weight loss, but most people don’t realize that it can also have the opposite effect. Thanks to your body’s built-in protective mechanisms, overtraining can cause a plateau in your weight loss or even weight gain (unrelated to increased muscle mass).

3. Overtraining can mess with your menstrual cycle and cause amenorrhea, the absence of menstruation. Aunt Flo may not be your favorite visitor, but think of your period as the canary in the coal mine. Its presence indicates that your body thinks it’s in good shape to grow a baby and its absence signifies a problem, especially if it disappears for three months or more. The drop in estrogen can also cause premature bone loss, making you even weaker and more susceptible to injury.

4. Trouble sleeping? You might be overtraining. Needing excessive sleep to fuel your workouts or being unable to sleep, even when you’re very tired, are both indicators that something is wrong.

5. Overtraining can cause mood problems. Exercise can be a potent anti-depressant—studies show it works just as well as medication for mild depression. And we can attest to the mood-boosting power of the runner’s high. But too much exercise can have the opposite effect, causing anxiety over workout schedules and depression from being chronically run down.

6. More exercise = bigger appetite. You don’t need to be a rocket scientist to notice the link between exercise and hunger. The more you train, the more energy your body needs to sustain that exertion and the hungrier you get. Women often fear that cutting back on their cardio will make them gain weight, but that’s not how it works. Your hunger usually decreases in proportion with your lighter workout schedule, so you won’t feel the need to feed your body nearly as much.

7. You’ll feel exhausted… all the time! We all love the great energy burst we get from an awesome workout, but more exercise does not always mean more energy. If your workouts are regularly making you crash in the afternoon or drag through your day because you’re so tired and sore you can barely move, then you’re doing too much. Listen to your body. If it says, “I’m so sore that I dread sitting down to go the bathroom,” the intense Kettlebell session you have planned is not what it needs.

8. Overtraining often leads to burnout. In the end, life is about balance. We all have limited resources—time, energy, money, physical reserves—and spending too much of them on exercise can lead to burnout. It’s better to commit to a sane program that fits in with your schedule and goals than to go all out and want to quit after one month. Exercise is a lifelong pursuit, and it should make you happy. Find a balance that works for you—your body and your life.

9. It eats up your limited free time. Medical problems aside, hitting the gym for lengthy workouts every day is a big time commitment. It’s important to make time for other quality-of-life boosters too, such as hanging out with friends and family, learning something new, treating yourself to manicure, or even catching up on your secret Real Housewives addiction (don’t worry, we won’t tell).




Marika Williams comes to Health, Hormones & Happiness with an extensive background as a Professional Dancer, Marika draws from this to specialise in core strength and conditioning, stretching and mobility, and stability and balance. With a focus on technique and form, Marika’s sessions focus on improving strength, shape and muscle tone whilst improving general fitness and flexibility.

Marika likes to work closely with people to help build their personal movement knowledge and empower them to achieve their goals, and be the best possible version of themselves.

Marika has also taught Ballet for 5 years at various schools, including the National Theatre Ballet School in St Kilda, giving her a good eye for detail and technique, which is a huge focus when training with her. Her passion to pass on her knowledge and help people to achieve their goals is a driving force to see her clients succeed.

To train with Marika you can enquire here at penny@pennylomas.com.au

Success Story – Adele


After attending the seminar I decided to set myself a few goals to get in the best shape possible for my up and coming 35th birthday which I was heading to Las Vegas for. I wanted to have a fit and healthy body to flaunt at the pool party’s. I also had the seed planted to set a goal to do a photo shoot. I set about my mission with firstly giving up drinking and cleaning up my diet. With my regular resistance weight training sessions and healthy life style I noticed a big change. June soon came around and I was in much better shape but still I was unhappy on the inside. No matter how many people told me I had a great body I was still unhappy on the inside and obsessed with my cellulite.

My holiday in America with my best friend was amazing and we had a lot of special moments together. But like after most holidays I found I had lost my motivation for training and the rest of 2011 seemed to just slip by. I also did not succeed in doing a fitness photo shoot I had set in my goals.

I continued to read a lot of blogs and research fitness nutrition and cellulite reduction. I had read articles by Charles Poliquin and was intrigued about his Bio Signature testing, so I booked myself in to have a consultation with another amazing fitness inspiration Penny Lomas. Penny is an amazing trainer who really focuses on the mind/body connection. Penny made me realize that until I was truly happy within myself and loved myself for who I was I would never rid my legs of cellulite.

I started following a more structured paleo based diet and had weekly training sessions with Penny. I also started my own journal where I focused on gratitude and positive thinking. During this time I went to Hawaii on holiday and stumbled across an amazing psychic who really set me on the right path. After doing 10 days of crystal energy healing I came home with a much calmer mind and better sense of self love.

In July I had another Bio Signature session with Penny and decided I wanted to train towards the goal of doing a photo shoot before the end of the year. I was seeing her once a week and following a weight training program she had set for me. Slowly and surely my body was starting to take shape. With a clean eating diet and focused mindset I really started to notice a difference in my body and my self confidence was growing.

I decided to book in a shoot for the beginning of December. I spent 6wks really focusing on training and nutrition. The day of the photo shoot was a mix of emotions I had never experienced. I was nervous, excited and grateful all rolled in to one. I was so out of my comfort zone but I was feeling so proud. Stepping in front of the camera for the first time I felt surprisingly comfortable. Seeing my best friend shed a tear when she saw the first shots that were taken made me realize I was a very lucky girl that I had managed to turn my life around. I was very lucky I had these amazing role models to help me on my journey of self discovery.

The shoot was fun, exciting and extremely rewarding. I got some amazing shots and feel very blessed that I stepped out of my comfort zone and gave it a go.

Anything is possible if you have the desire, determination and drive! There are so many amazing people out there that are willing to help so seek out the right advise and truly believe in yourself. Surround yourself with beautiful loving like minded people who believe in your dream and anything is possible. Thank you to Belinda Benn, Justine Switalla, Penny Lomas, my best friend Sonja Courtis and all the other amazing friends and family in my life for your on going love and support on my journey.

Adelle xoxo