Get Out of Your Own Head!

That’s right. Get out of your own head!

No messing around this week. Let’s get straight into it.

Why are you being so resistant?

Last week we were stuck in a rut and not sure how to progress, procrastinating and even worse, tempted to not even start your health and fitness journey due to sheer New Year blues.

I know how you feel.

Stuck up all in your thoughts.

Doing your head in, I’ve been there.

This week I want to draw on my own personal experience of how I’ve got my act together to get into the best shape of my life, which is currently also happening NOW, at this very moment as I prep for a photo-shoot, I’ve had to recently tap into my own flaws in order to move forward.

Whenever I’ve had a deadline looming for a photo-shoot with Oxygen Magazine or a project, a beach holiday or a competition, there has been this grey area, this sketchy phase where I am doing my head in, I’m all about excuses, I’m resisting pulling my finger out and coming up with as many barriers as I can before I start the journey.

The amount of times I’ve had a little argument in my head.

  • “Start the diet on Monday”
  • “Book in with so and so next month, when I’ve lost some of the initial weight”.
  • “Yeah but, I can’t afford it”
  • “I’m enjoying my single life/new relationship, and I want to drink wine, life is for living!” (This is my most recent blockage!)
  • “It’s too hard” wahhhhh
  • “Do I really WANT to do the photo-shoot/comp/beach holiday body?” The answer is always yes otherwise it wouldn’t even be an option.
  • “I’m scared of failure”
  • “I don’t know what to do!”
  • “Yeah but, but, but …”


The number one blockage we have, I have had, is resistance. I have clung onto it like it’s a safety net. Because being safe and repeating the dialogue in our heads is far easier than actually doing the work. In the past I have resisted, and resisted and resisted. And then one day I woke up and I said; stop thinking Penny, just do it. Be numb. Go through the motions. Just do it. Stop thinking, stop resisting.

What did I do to shake it off and get my ass in gear? I GOT OUT OF MY OWN HEAD. Get over yourself Penny. I got out of thinking why I can’t do it, why I don’t want to do it, why I doubt myself. Do you know what I’m doing when I OVERTHINK things? I am wasting time!


Many blockages are mental. We create them ourselves in our head. We then feed them and let them grow by overthinking. We dig our heels in and throw a little tantrum. We resist moving forward.

I’m not saying that I don’t do that anymore, heck, just last week I did it. I was clinging onto my social life of vino and deliciousness, relishing in my carefree summer mode. When everyone was asking me how the photo-shoot prep was going … cue awkward guilty silence. Imagine being caught with your hands in the cookie jar!

So I’m here to tell you that being in your own head with resistance is A-Okay. We all do it. I do it. I get ya.

New Year Blues

So I’m struggling this week. Actually I’m struggling this month!

For me last year was extreme. I launched my book, I had ups and downs, engagements and then broken engagements, I had wisdom teeth removal and some major a-ha moments in my life. So let’s just say I had a hectic end to 2015. I feel like I am still recovering. So I wonder why I am still wallowing in relaxation, procrastination, unmotivated territory? It’s summer, I’ve worked hard, I deserve my vino and a lax schedule, don’t I? 

I know exactly what it is. I have the ‘New Year Blues’!

And I’m sensing you might be with me?

The blues come on strong, hard and fast and no one can hide from the dreaded New Year anticlimax. We are tired, we are financially, mentally, physically and emotionally exhausted and we are struggling to get ourselves back on track. I hear ya sister!

Tell me, have you been hit with the New Year, New You bull? How exhausting is it! We are trying to be the best we can be already, enough with the pressure of being a new version of ourselves, new and improved, more like new and lacking our usual va va voom. It’s another year and yes we are standing on the cusp of reinvention, of a bigger and brighter you for 2016, your finest year yet I hear you say. So why can’t we just quite kick our asses into gear?

You know what I mean don’t you? You just can’t quite find your mojo? You’ve lost your determination, your action goddess and your drive? It’s gone walkabout somewhere during November 2015.

Maybe we are in limbo, we are sitting ducks, deciding who we want to be, what we want to do and where we want to go. And the annoying thing is, I’m not quite there yet.  I am still resisting getting my shit in order.

Or maybe it’s something else. Maybe you don’t quite know how to get there. You know the person you want to be in 2016 but the work that needs to be put in feels daunting, confusing and the thought is exhausting enough. The saying ‘A year from now you’ll wish you started today!” Yeah but can’t I start next month? It’s all too hard. (Insert Penny throwing a New Year tantrum!)

I recently, only a couple of weeks ago, decided to do a photo-shoot with my good friend Justine Switalla, another Oxygen Cover-girl. We are planning to shoot together to A) have a goal to work towards and B) celebrate our fitness friendship.  There I was hoping to wallow in my self-indulgent wine ‘o’clock for a little longer. It may just be the kick up the butt I need.

If you’d like to follow my progress I’ll be posting updates and tips regularly on my Facebook and Instagram pages.

Next week I’m going to be chatting to you about “Resistance”. So today I’ve let you know the ‘what’ … and what you are doing is refusing. Refusing to start that journey because you’re suffering from the New Year Blues.

Next week I’m going to share with you the WHY, “Why you are being resistant”.

Tune in next week, It’s going to be juicy stuff!

The Carbohydrate Conundrum

Firstly, Merry Xmas and HAPPY NEW YEAR! I hope you had a good one. I logged off for a couple of weeks and I am now ready to take 2016 by storm. Now, you may have hit the New Year with some wicked New Year resolutions but before you start I want to help you succeed.

A couple of weeks ago I talked to you about finding the perfect diet, the elusive solution that works with you, not against you. As I stand by the fact that achieving YOUR perfect physique and YOUR optimal health should NOT be that hard and they can be achieved together. TRUST ME.

Your Hormones Decide Your Fate

Ever wondered why your friend Suzy can eat all the carbs, and not get fat, and she can even get leaner (bitch!) and then there’s the person who can eat all fat in the world….avocado, nuts, oil, seeds and again gets leaner and leaner. Hmmmmm. So I’ll tell you a story, about me, many many years ago.  I used to eat like a typical figure competitor, low carb, low fat and low calories, no wonder it was hard for me to get lean and never mind maintain. Then the Paleo bandwagon hit and good fats were all the rage, I followed, like a little sheep. Didn’t work for me either. I then followed high carb and yep, I got a little soft and squishy. No matter what way I ate, I gained weight.

Has this happened to you? 

Finding the perfect balance of macros just for YOU can be so hard.

After trial and error I knew that there was more to it. Then I certified as a Biosignature Practitioner and I learnt all about genetic setup of carb metabolism. This sounds confusing. But basically it means “The way your hormones and genetics determine how you utilize and the rate in which you burn macronutrients”.

The issue with a lot of diets around nowadays is that the macros are not balanced, or they are in the incorrect amounts for YOU.

So if you know me by now you know that I can’t stand a generic diet, a one size fits all approach, why? Because we are all very different. I also detest diets that simply promote “health foods” with no explanation of when and where to have them. Just because a banana is healthy, doesn’t mean 3 bananas a day is optimal for health, and it’s definitely not optimal for fat loss.

What I work on with my clients and myself from my book The Hormone Connection is to determine a client’s hormone profile, hormone imbalances, and then balance out insulin and glucose disposal, so in turn you CAN eat carbs, you CAN eat fats, AND you can get lean from doing it! WHAT?!

So let’s go back to me and my carb conundrum and finding the perfect fit. I am what’s called a “carbo type” meaning that I utilize carbohydrates very well, I need them in ample amounts to stay lean and even feel well, healthy, alert and strong. Nowadays I eat carbs at nearly every meal, I know I know, hate me. But the reason for this is through my expertise I manipulated my insulin and glucose disposal, THROUGH DIET ALONE.


I want to share with the story of my client Jess. Jess is mid-thirties and when she started working with me she held most of her weight around her midsection. That dreaded hot spot, also known as a spare tyre. Storing excess body fat here is the result of poor insulin management, elevated cortisol and incorrect macro ratios. I gave Jess a copy of my book The Hormone Connection.

My methods in The Hormone Connection are to regulate blood sugar, stimulate metabolism and fat burning potential and improve insulin management. Jess’s HBA1c was super-duper high, which means she had been having a sordid love affair with carbs and sugar for a while.

We balanced out her macros in perfectly designed meals and recipes from The Hormone Connection and suddenly the puffiness around her hips reduced, she was lighter within a couple of weeks.

We continued to introduce The Hormone Connection foundation meals, whilst training weights 4 days a week.

Jess to date, in 3 months has lost 9kilos. That’s just under a kilo a week!

Her midsection is flat and her insulin management is perfect, so we now have introduced some more carbs as her body now knows what to do with them, which is to burn them for energy instead of storing them for fat! Voila. Great results Jess!

So you see by regulating the way your body handles insulin you in turn make your body a fat burning machine!

That’s it for this week.

Welcome back to your training if you’ve had time off and I hope that clears up and offers some insight to where the carb conundrum could be letting you down in the results stakes.

2016 is going to be a year of elevation, for excelling, for all of us. So let’s do it!



Diet. Finding the Perfect Fit

Last week I opened up the “I’m FRUSTRATED can of worms. I hope you did your homework? Did you scream it from the rooftops? Feel better? Right, now leave that baggage behind you, moving on.

This week I want to talk you about why you’re feeling frustrated. Let’s use someone as an example. Me? Well I don’t mind if I do.

Many years ago I was FRUSTRATED. It was pouring out of me. I could feel it running through my bones. I was angry. I was pissed off.  I was STUCK. I had reached a plateau. A dirty, stubborn, metabolically messy plateau.

I fell into the brutal cycle of constantly trying what I knew, eating the way I had when I used to compete in figure competitions, then trying something new in the hope it would be the answer, “this time it will be the one”, the diet that magically melts away my stubborn plateau.

I was a super strong; super fit Personal Trainer that was a little soft around the edges as a result of YoYo dieting. Except the YoYo never came back up, I was ALWAYS in a calorie deficit – meaning you are eating less calories than you are burning, usually equaling fat loss, NO. Only when done correctly, done well, and done smart.

The real kicker, I watched everyone follow diets around me.  GETTING RESULTS. Here comes the frustration train, Choo Choo.

You know how I felt don’t you? You’re there? Or you’ve been there?

The Perfect Diet.

If you know me by now, you know that I detest generic diets. The one that everyone follows. The fads. Argh. Trust me I’ve followed everything. High fat, high protein, low carb, high carb, carb cycling, paleo, vegan (that only lasted 3 days), cleanses, detoxes, blood type diet, cabbage soup diet, I quit sugar, clean eating, lacto-paleo.  But what makes them all the same? They are all THE SAME. They are generic.

YOU ARE NOT GENERIC! You are a snowflake.

But what is the one thing we all have in common. Hormones! We all have them. Healthy or unhealthy, balanced or unbalanced. But either way, we all have hormones that regulate the rate in which we burn fat.

So what did I do? I found MY DIET. My perfect little diet that fits me like a glove. So perfect that, I could eat it everyday for the rest of my life. It took some trial and error, some tweaking, some epic fails. Some major intuition and flexible dieting and of course a metabolism reset and mindset shift.

You see there is a diet out there for you, just for you. It isn’t a dream and it does exist. It isn’t as elusive as it sounds. It’s YOUR diet. It fits you perfectly. I found mine and I want you to find yours.



Say it. “I’m frustrated!”


Go on, it’s ok, let it out!

I feel you, I hear you.

“I’m so frustrated!” Arggggghhhhhh!!!!

So this week I’ve had a few consultations with new clients and there is something in the air – ahhhh the sweet scent of frustration.

Many of us are feeling it at the moment. For some it’s lurking around the corner.

For others, it’s bubbling over ready to explode. During one consultation on skype this week I even asked a client to scream it at me, I said say it, good, now scream it!

It’s frigging ok to be mad! 

To be mad, angry, frustrated and god damn pissed off; at how on earth you got here, to this plateau, to this level of poor health, unhappiness or misery with your journey or your body shape.

I’ve been there; I wanted to punch the next person that said to me (said in patronizing voice) “Sometimes I just forget to eat and then I lose weight” (insert Penny rolling her eyes in frustration here).

Frustration. This is a feeling. It is deep and it is angry.

It’s there every day and anything can set it off, seeing yourself in the mirror, seeing other people, social media, training, eating, a comment by a stranger or even by a friend, partner or family member.

It affects your self-esteem, it affects your behavior, it affects the way you treat others and most importantly it affects how you treat yourself. It affects everything.

The fact is, we are all struggling in some way, we are all a little or a lot frustrated at the results we are not getting.

It burns us inside and I’ve felt it this week, especially from my new clients. They are angry – they’ve been to see every practitioner and every method hasn’t worked.

They are starting their Hormone Connection journey and they are pissed off, mad and ready to get some serious results.

Let that frustration drive you forward. You have not been broken, if you had, if there was no fire left in you, you wouldn’t be here, giving it one last shot at the body that you crave and deserve.

So, I have some homework for you all to do this week. With my permission, be angry! Be pissed off! Go into a dark room, close the door and scream it out. You’ll feel better.

Now, once that’s done, let it go, move on. Let out the frustration and welcome in change, oh and then hit me up on Facebook to tell me about it :)