Your Gut Knows Whats’s Up.

Hello My Gorgeous FitFam!

Last blog I talked to you about Your Intuition and how that should (ideally) guide you in creating balance in your health and lifestyle, this week lets delve deeper.

When facing a difficult decision often we talk about a “gut feeling”, we’re told to “trust our gut instinct”. Well there is more truth and depth to that than you may think……
Gut Feelings come from our “Second Brain” in Our Gastrointestinal Systems.I know right? Wow. *Mind blown.This is a primal and already established connection between our brain and our gut.

This mind-gut connection is not just metaphorical. Our brain and gut are connected by an extensive network of neurons and a highway of chemicals and hormones that constantly provide feedback about how hungry we are, whether or not we’re experiencing stress, or if we’ve ingested a disease-causing microbe.

This information superhighway is called the brain-gut axis and it provides constant updates on the state of affairs at your two ends.

That sinking feeling in the pit of your stomach after looking at your post-holiday credit card bill is a vivid example of the brain-gut connection at work. You’re stressed and your gut knows it—immediately.

I bet you’re wondering why I’m telling you this, aren’t you? Because, so often I meet clients that are trying their darn hardest to achieve their goals and it is not working for them. As a Biosignature Practitioner, my main goal is to work with your imbalances and put a plan together to correct them, gut flora imbalances are in need of some tender, love and care in EVERYONE that walks into my office.

Therefore, by supporting your gut flora, you improve your weight, your mood and your overall health. It really is essential and the foundation of your goals.

When working with me, this is my main focus – simply because it is impossible to get a person lean (or leaner) and healthy (or healthier) when their gut flora and gut integrity is diminished or compromised.

Correcting gut flora is my specialty; I know I know, geek alert. How I help my clients fix their gut flora is:

  • Assessing the repetitive factors that are contributing to the issue.
  • Instilling permanent lifestyle changes
  • I look at what the underlying issue is, and then I look a little deeper.
  • I fix the clients health first, and then the hot bod will follow.

This ensures that your body becomes a healthy, happy, fat burning machine and losing weight doesn’t become a full time job and uphill struggle – exhausting with void results.

If you would like to book in a Biosignature Consultation or my online consulting program, to work through any gut flora issues you have, or have any questions, just simply hit reply on this email lets chat!

Love
Pen xxx

How Do We Achieve Balance?

My A Team! How did you go after the last blog? Did you run wild and free and say screw the world and its rules?

 

Firstly, thank-you to everyone that emailed me saying “Hello” after my last blog, with stories of trials and tribulations, you opened up, and filled me with “You Go Girl!” joy. It is really cool to know that we are all on similar journeys and we are all just doing our darn best effort at this thing called life. A special happy and healthy hive five to the amazing woman who emailed me to share her story of how she is travelling around Australia in a campervan after quitting her job and saying “Howdy Freedom” – you rock, and you seriously made my week.

 

So I mentioned balance in my last blog. And I bet you have been sitting by your inboxes, eagerly awaiting my number 1 top tip for where balance lies haven’t you?

 

Well before I give all of my tricks away, I’m going to paint the scene. Imagine me, 7 years ago, lean and shredded and um oh, malnourished and miserable.

 

The issue I had back then, was I was all about “Dieting”. I was constantly in a state of dieting and rebounding, feeling yukkie and overweight, then dieting hard again, and so the cycle continued. It was exhausting; time consuming, and a waste of a life.

 

Those years were seriously a blur; insert sad emoji.

 

Every few months I used to change my diet. Looking for the next best diet. Every time saying to myself “This is the one!”

 

Eliminating foods, never having a cheat meal, going so low carb that I felt like I could eat a small horse whole.

 

I constantly had “just 5 kilos to go”, if I could just lose that 5 kilos I would a) be happy, and b) could stop “dieting”. How naive I was.

 

Nowadays I have my shit together, well kinda, ok maybe sometimes, ok I kinda don’t. I’m human and I sometimes don’t have to time to train or food prep, or sometimes I just want to eat pizza. Either way I follow my methods and my metabolism is strong, I eat easy breezy and don’t stress anymore about it. I eat 2500-3000 calories a day and maintain my physique.

 

So, following on from my last blog I want you to say, “Screw you!” yes, screw you to dieting! It doesn’t actually work. It’s painful. It’s unsustainable and its all a fad. Even in my method The Hormone Connection, I outline guidelines, for better health, but never do I say you must follow this 100%. If anything, I tell you to include cheat meals frequently, use your knowledge and mindfulness to eat nourishing foods most of the time and your favorite foods when you want.

 

So finding the elusive balance is hard, because I’m asking you to get in touch with the way you ate before you started trying too hard. The way you used to eat before you became concerned, aware or regimented.

 

The trick is: Intuition.

 

We all have it. It is in built in us. Created to guide us.

 

But now use that intuition, plus knowledge of your metabolism and hormonal strengths/weaknesses to make it work for you, effortlessly. It will be a challenge and its not going to happen overnight.

 

I said to a client this week “Just get on with life, follow your meal plan and train and see your girlfriends and go out, sleep and live, and watch what happens, your body will relax and start to shed some of that extra “padding” (emotional or physical?) that you’re holding on to”

 

Imagine I am saying that to you guys, every one of you, with big virtual cyber hugs.

 

Pen xxx

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

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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

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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!

 

Love

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