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I see it every day, ladies hitting the gym 5 times a week, sweating it up, wearing the latest Lululemons and loving life. They are ready to SERIOUSLY hit some goals because summer is coming! The treadmill does not know what is about to hit it!

Then I see the same ladies 6 weeks later, looking less eager, tired, uninspired. They tell me, I haven’t seen ANY results.

And then I start with a few simple questions, 

What have you been doing in the gym?

Why have you been doing that type of program/diet?

How is that working out for you?

“I have been doing 5 HIIT classes a week, plus two runs on the treadmill and a 5-day juice detox”

“ I lost 2kgs in the first week but then it came back. I feel like death. I’m so hungry I could eat my hand”

I get it, every magazine you pick up says eat less, move more. We have been conditioned from a young age to believe cardio is King, it seems these old school fitness myths just don’t die.

So I am here to help you ladies and break down these myths and get some real results.

Myth 1: Cardio is the secret to fat loss 

Cardi-NO! The majority of females prioritize vast amounts of cardio and conditioning while starving

themselves to see fat loss results or get ‘toned’

Cardio-focused training can lead to skinny fat, where a person can be quite lean looking but still carry a few trouble spots and have little muscle tone.

To change body composition focus your attention on getting stronger, a consistent strength program and consuming optimal macronutrients including adequate protein to support muscle growth.

Proper amounts of cardio and conditioning work are healthy and fine to do. However, resistance training is King when it comes to improving body composition. 

Seriously, you are not going to get a booty or shoulder boulders on the treadmill.

Myth 2: 1200 calories

Double day training, 1200 calories. Celebrating the fact you ate the same amount as a toddler. I have no idea where the 1200 calories came from but it is I tiny amount of food to eat for active women and yet it seems stuck in our psyche. Drastic calorie reduction teamed with excessive cardio will lead to weight loss. However, to continue seeing results means more hours counting down the timer on the treadmill and more lettuce leaf sandwiches. 

There becomes a point where there is nothing left to reduce and progress stalls. This is also known as hitting the wall you cannot eat any less, or train any more and you have nowhere left to go on your fat loss journey. 

What happens next is rebound from the crash diet and burn out from the excessive cardio is a hardcore weight regain.

Myth 3: More is always better 

Ladies, I know you are all overachievers, but what if instead of spending 8 hours in the gym each week, you spent 4 and got the same results! That’s an extra 4 hours of your time back to call your bestie, catch up on MAFS or go for brunch.

Double the time does not mean double the results. Overtraining consistently will completely screw up your hormones your body and your relationship with yourself and lead to a higher chance of injury.

There is a sweet spot in your training which is between enough exertion and effort and enough rest and recovery. Too little exertion and you may not get the results you are after, too much training and you are more likely to burnout, get injured and have diminishing returns. Additional hours in the gym past the ideal level of exertion are going to have limited results.

For most of us we don’t need to be doing 7 days a week, double sessions or 4 hours in the gym. Having a consistent program of 2-3 resistance sessions per week with adequate sleep & nutrition is enough for most women to achieve and maintain their goals. 

Overtraining consistently will completely screw up your hormones your body and your relationship with food and exercise.

Myth 4: PB’s every week

This used to be me. Every week in the gym was a new PB, because every week I did a whole bunch of new exercises. On Instagram the highlight reels only show the heavy days, the PB’s and the celebration. To get to your strongest lift key principles like progressive overload and smart programming need to be followed. No, you don’t need to max out every session, having a mix between intensity, load and rep range will help you to keep progressing as well as allowing your body to recover sufficiently.  

Myth 5: Food is bad. I am bad for eating it. 

This is by far my least favourite and also the hardest to break. We have been programmed all our lives that eating high sugar high-fat food is bad and if we are the ones eating it we are then bad people. We have little willpower and we allow ourselves to be overcome with temptations. Food is not bad, and neither is food just fuel. Food is part of our socializing, our culture, it gives us pleasure and is good for our soul. The factors that contribute to us choosing to eat high fat and high carb food are wide-ranging and complex. When we are making food choices the biggest challenge is to detach from the internal monologue and guilt and make choices that align with our goals

So to recap how to avoid being a gym Bro and instead be a Gym Queen:

Train smart and consistently. Program for rest and recovery. Eat your food and get off the treadmill. 

Have you downloaded my Free DIY resistance training program? 12 weeks of progressive training you can do from your living room.



The truth is weight-loss companies, fitness and wellness companies know how to sell to our insecurities. They make us feel insecure and unworthy, and the more and more of these messages we hear, the more desperate we become to change our bodies.
The last piece of the puzzle in the dieting rollercoaster is your thoughts, beliefs and cognitions.
Thinking of a diet as only a short-term thing will ensure that after the diet is overweight will return. Even more so using diets to manage feelings of unworthiness ensure that no matter what changes in your body you will never feel satisfied internally.

bikini body cycle

Short-term thinking

If you can’t see yourself sticking to your diet one year from now, you need to re-think your strategy. There is no point starting an 8-week shred with no plan as to what you might do after the diet is done.
Unfortunately for most people fat loss starts from a place of desperation. We are seeking short term-solutions and immediate gratification. We tell ourselves it’s worth depriving ourselves of food, socializing, energy. It will all be worth it when we get our goal. Our focus is plainly on the goal with no thought after how we might maintain these goals or go back to some sort of normal life.
For most of us, we won’t even get close to our goal because of all the reasons we mentioned before, our body is working hard to keep us in homeostasis. You are also relying solely on willpower to get you through the torture of another meal of chicken and broccoli. If you don’t like the way you eat, you won’t stick to it for long, and it’ll only be a matter of time before life happens and you ‘cheat’



The f*ck it mentality

For people who have dieted before the Fu*ck it mentality is common. Weekdays have been going well, sticking to the plan and then the weekend rolls around. A couple of wines, some nice Avo on toast and the diet is broken. From here there are two options.
Option 1 Get back on the bandwagon the next day and keep working towards your goal. Option 2 Say F*ck it and get 2 large pizzas and 1liter of coke for dinner followed by a bowl of Messina.
The next day we feel so guilty and ashamed we keep going down this path of destruction, comforting ourselves with our favourite Burger and telling ourselves we will start all over on Monday.
Don’t’ worry we have all been there. This second hit of failure now compounds into feelings of guilt and shame and the cycle starts over once again.


Shame & guilt

Starting our new diet from a place of shame and failure is a guaranteed failure. Because no matter what your goal is the goalposts will always be one step in front. What you are chasing is not a number on the scale but a sense of worthiness and accomplishment.
We feel unworthy and unhappy in our skin, mostly internalised from messages around us both from social media as well as the important influencers in our life.
We believe that the solution to this problem lies with weight loss, a new diet, a new commitment.
We treat our diet as a sprint, not a marathon. We believe there are only two options either fail or succeed. We decide the only way forward it to go to extremes, either FK it and blow the whole diet, or restrict even harder and more extreme.
Once the diet has been broken, again, we are with feelings of guilt, shame about willpower and discipline. We will turn to food or alcohol to numb or comfort those feelings. In the cycle will start all over again.


What can we do?

If you are ready and willing to change it is not about being good or bad, being on or off the bandwagon. It is about setting up your environment, your habits and your lifestyle so that these changes feel easy. Start with a mindset of compassion and health-positive behaviours. The truth is with any change, new diet, new fitness regime you can have all the strategies in the world, but it’s got to be the mindset shifts to make it stick.
It will require more than a meal plan; it will require a commitment from you to let go of your old identity and create and a new one. This stuff is not easy! If change was easy, we would all be ripped millionaires living our lives on our personal island.
So now you know why diets fail, what can you do about it?
Firstly, stop the fad diets, no more 8-week challenges, shakes, or meal replacements.
Take time and space to build and healthy relationship with food and start to think about what will work for you.
Understand your relationship with food dieting and your body and get support from a coach, dietician or nutritionist, a therapist or counsellor. Be patient and stay consistent.

Want to know more? Grab your FREE guide to Mastering your Mindset for sustainable Fat Loss here.


Dieting is merely controlled starvation. Our body does not like to be starved and much prefers to sitting happily in homeostasis, and will therefore start up a range of physical mechanisms to slow weight loss.

body self-defence
Image from FatLoss Forever Layne Norton

 Your body’s self-defence mechanism

Once you start to restrict energy your body goes into high alert and turns on self-defence mechanisms. Though we live well in the 21st century our body’s internal systems still have not evolved past caveman days, and so when energy is restricted your body believes you are in a famine.


As a result, your body does everything to conserve energy, including storing fat, increasing your appetite and slowing your metabolism just like it would in a famine hundreds of years ago. You are therefore fighting an internal battle with your body, a battle which is very hard to win!


Your body’s set-point

Your body likes to stay at homeostasis and this is referred to a ‘set point. Genetics play a large part in determining the weight at which our bodies tend towards, and this depends on bone structure, metabolism, musculature, and much more.

Your set-point is the weight your body sits comfortably at and is likely to be different to what you would LIKE it to sit comfortably at.   This creates a challenge when your body sits comfortably at 22% body fat, but you don’t like what you see in the mirror.

All attempts to diet are going to be pushing against your bodies natural desire and will active the self-defence mechanism leading to a vicious cycle where you are fighting against your own body.

 Your Neat 

Your NEAT )Non Exercise activity thermogenesis plummets). Again your body thinks you’re going to be in a famine so it goes into shut-down to conserve energy. You will fidget less, walk less, and use less energy in your daily life. You will feel sluggish, tired and needing to rest more often and therefore be using less energy in your daily life.

All of this happens subconsciously so much that you may not even know it is happening.

Weight regain

In fact, your body is so determined to stay at this set-point that in an energy deficit or a diet, your fat cells are prepped and ready to store fat just in case there is another famine.

Which means as soon there is an energy surplus your fat cells will start to store the excess energy, leading to the rapid fat regain AND overshoot.

Each time this happens your body becomes more and more adept at storing fat, meaning each time you diet it will be harder and each time you stop dieting you will store fat quicker AND are more likely to end up a higher weight than when you started.

The next time you decide to lose weight using the exact same methods as before, these methods won’t work as fast or as well, in turn leading to more drastic behaviour and restrictions.

This is why people who yo-yo diet often end up much heavier.

In short, your body makes it hard to lose weight but easy to regain it,  each time you decide to diet you are more likely to end up even heavier than when you first started.

Stay tuned for the Part 3 Why your latest diet is making you Fat.

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The research shows that fad diets fail 95% of the time. Short-term restriction leads to weight rebound and regain. But we are inundated with these before and afters and challenges, you know that people around you are losing weight. What we don’t see is the 2 years after or 4 years after. The After Afters..

after after
Image from Fat Loss Forever- Layne Norton

These short-term diets are designed to produce max weight loss results in the shortest amount of time possible. Fad diets work by only leaving you with a very small amount of calories per day, leading to weight loss. Due to energy demands, this cannot be kept up for long, with the body fighting back in various ways including a spike in the hunger hormones, influencing the dieter to eat at an ever-increasing rate. Once calories return to the pre dieting amount so does the body weight. This rollercoaster in calories and body weight can lead you to having another go at a crash diet to lose the bodyweight that was regained after the first attempt, and so the loop of crash diets/weight loss, binging/weight gain begins. Maintaining results earned through crash diets has almost always failed due to the unsustainable way that the weight was lost in the first place.

3 Biggest reasons why diets fail

1.  Restriction and elimination

Too restrictive, cutting out whole food groups will result in rapid fat loss but rigidity and restrictiveness mean the long-term implications on socializing, cooking and cravings mean that people will just return to old patterns and the weight will return.

2. Our body fights back

Our bodies defence mechanism. The human body does not like to be restricted of energy and as such when we diet it will set-off a range of physical and hormonal systems designed to stop weight loss and ensure weight returns.

3. Our relationship with food

Disordered ways of thinking about food, our bodies and diets. Thinking of a diet as only a short-term thing will ensure that after the diet is overweight will return. Even more so using diets as a way to manage feelings of unworthiness ensure that no matter what changes in your body you will never feel satisfied internally.

Restriction and elimination 

Every 8-week challenge gives out the same cookie-cutter carb phobic meal plan. 1200 cals for the girls and 1700 for the boys. I’ve seen them, done them myself and heard all about them. 
They are basically three meals a day 200g of protein with every meal, 2 shakes a day and carbs only from vegetables. These kinds of plans often come with a drastic elimination diet which cuts grains, carbs, sugar, dairy with no rational reason except to promote a calorie deficit.

Meal plans are so restrictive than staying on them for anything more than the recommended 8 weeks is absolute torture and once the challenge is done participants go and binge on all the foods they have been dreaming about for the last 8 weeks, and immediately re-gain all the weight they have lost and then some. 
These challenges do nothing to promote long-term sustainable change AND set people up to believe the only way to lose weight is to do it through punishment and extremes.
8-week challenges = aggressive diets low calorie diets which create rapid weight loss. This weight loss is exploited solely for the purpose of the before and after photots, the Rapid transformations.

Because this is what sells, we see the pictures and think that could be me! But we don’t see the after after, and 95% of those people will have regained the weight they have lost in the next 6 months to 1 year.
The more extreme the deficit and the diet the harder it is to maintain long-term. The meal plans encourage the fastest weight loss in the shortest time frame, leading only to the fastest fat regain. 

What next? Keep your eyes peeled for part 2 where we take a look at the body’s self defence system.

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What do you think about when you hear the word binge?

You might think of someone sitting down to eat three whole pizzas, followed by a milkshake and a sundae. Or you might think of someone going to the shop and buying $40 worth of lollies to eat in one sitting?

What about the word compensate, is that something you have thouight about and if so most likely you would only think of someone throwing up?

So what if I said eating half a packet of Tim tams and then jumping on the treadmill to burn off the calories falls under the spectrum of disordered eating?

But that happens all the time, I hear it in my fitness class, from my trainer and from other gym friends? Just because we hear it all the time does not mean it’s normal.

The truth is it is all much subtler than that.

The spectrum

Binge eating like many things can be considered within a spectrum, there is a subjective binge and a diagnosed binge (read more).  In this article, I am going to talk about a subjective binge which is ‘the feeling of overeating more than a normal meal’

So what that looks like in reality:

  • This could be having two servings rather than one
  • Having a compulsive urge to overeat even though the total caloric intake is rather low
  • Eating off the meal plan and feeling shame and guilt around this
  • Eating something high in calories that makes you feel bloated or full

If you notice the distressing part is the feelings and emotions that come alongside the eating rather than the food or behaviours themselves.

Language and emotions

There is one common factor around someone who is describing a binge and it is a feeling of guilt, shame and being out of control around food.

The negative language often used is overeating, overdoing it, being bad, breaking my diet, falling off the bandwagon, being naughty.  These statements bring about negative thoughts and feelings around food and one’s behaviours.

     Statements about these behaviours reflect the extreme’s between good and bad, black and white.

On the other end there is being good, being good means dieting and reversing what I did when I was bad.

I am going to burn those calories off, making up for it today, back on the bandwagon, no thanks I am being good.

These statements are also highly linked with someone’s identity.

I am being bad > I am a bad person.

The language we use reflects not only our actions but also how we feel about actions and how we feel about our self,

What behaviours might we see?

  • You don’t go out to dinner and enjoy some nice wines only to feel guilty the next more so get to the gym on the elliptical for an hour
  • You don’t have a big night of ben and Jerrys and Bridget jonese’s diary only to wake up the next day and decide you are only going to eat an apple
  • You don’t have a fabulous date night with your main squeeze and then decide for the rest of the week you will only eat 1000 calories

So are you saying that if I overeat one night and then the next day decide to go for a big walk to clear my head and get my digestive tract functioning I am stuck in the binge compensate loop?

Not necessarily, It is all about understanding where and why these behaviours are happening.

Black and white thinking

Thinking in black and white and rigidity is one of the number one patterns that keep someone stuck in a cycle of disordered eating.

Because you are letting your feeling about yourself, and your worth dictate how you are going to eat. You are living in the extremes, all or nothing approach.  If you have a goal you achieve, set your self realistic plans in advance and make choices that match your goals.

But compensating after the fact because you are filled with guilt and shame is only going to set you up for failure down the track.

Let’s break down the cycle.

bikini body cycle

Step 1: You overate on your calories- you feel guilty and shamed – you tell yourself you are a bad person because you failed in your will power-

Step 2: You vow to make it up the next day- you exercise twice as much as normal or skip lunch to compensate

Step 3 – your bodies hormones which you can’t control go a bit nuts and you desire to eat ALL the food.

Step 4: you overeat, you ignore your internal hunger cues and your brain tells you to keep eating and eating

Step 5: You feel shame, guilt and embarrassment – except this time you feel twice as bad

This is where the cycle of overeating and burning it off starts. And this is where so many people get stuck, in yo-you dieting, being on or off the bandwagon. Life should not be a constant cycle of overeating and compensating.

What to do if you are noticing these patterns?

  1. Stop compensating, it’s doing you no favours.A compensate behaviour could be anything from over-exercising the next day, restricting food intake straight, skipping meals during the week or jumping on the treadmill to burn it off.
  2. If you overeat one day just continue the next day as per usual. Eat three meals, lots of fruit and veggies and fuel your body
  3. Focus on getting to homeostasis, getting level, getting to balance. Your weight should not fluctuate wildly, it should remain fairly stable within a few kgs. When this is happening your body functions happily and healthily.
  4. Work on your mindset. Notice when you are freaking out when you are eating off-plan or eating more than you planned for. Breathe. Remind yourself that life exists in shades of grey, not black and white and move on with your day.

And lastly, we need to untie your self-worth with what you eat. This one is something that many of us will struggle with and we may need professional help from a counsellor or a qualified coach.



You may have heard about this thing called diet culture. But what it is and who does it affect?
How do you know if you’re stuck in the Diet culture con?

What is the current diet definition?

The diet definition is currently “Diet is the sum of food consumed by a person” however in current terms this is far far from the truth. Your diet is what you eat when you eat and how you eat. Your diet is part of your identity, your value system and your cultural group.

But most importantly we all know a diet is eating as a way to lose weight.

The pervasiveness of diet culture

Look around you, pay attention to the messages we receive in advertising and all around us. The messages we receive in advertising remind us we are too fat, too old, too uncultured and too ugly to ever be worthy, happy or loveable.
These subliminal messages sell to our insecurities, selling a fake promise and a fake ideal. These promises are sleazy at best and manipulative at worst
But don’t worry if you buy this lipstick you will be happy and not only look exactly like this model on the cover, but live her perfect, happy fulfilled life.

In the health and fitness industry

The health and fitness industry push fear of fat and that fitness can only come in one shape or size. Fitness is often shown as only one size, one look, one aesthetic.
We are encouraged to believe that our bodies need to be shrunk, calories need to be burnt and we need to earn our food.

Do you notice that there are the times of the year when health and fitness advertising really ramp up?
There are the New years, New you, Summer’ is coming bikini body, and finally, summer bodies are made in winter. What we will start to see more of is shame-based advertising, before and after’s and an increase in short-term solutions.

The health, fitness and wellness industry is growing at a rapid rate and with it grows the message that we should forever be on a diet and always be trying to be smaller.

The diet industry

Diets, fad diets, crash diets have been sold and re-sold in pretty packaging over and over again.
A friend said to me the other day, isn’t Keto just Atkins rebranded. The diet industry is worth 60 billion US annually studies show that within 5 years most dieters re-gain weight up to 115% of the weight they lost.

Crash dieting is not sustainable long term, your body will reject the reduced caloric intake and instead try to hold onto every bit of food you have ingested as fat. The body is smart, if it thinks you are starving it, it will go into starvation mode to ensure you don’t die. Therefore the willpower and punishment you are putting yourself through may result in nothing or even worse weight gain.

It is not us who is broken but the dieting industry,

The tides are turning and now it uncool to diet. The language has changed from dieting, diets and weight loss to health, clean eating and wellness.

In 2016 Weight watchers basically went bankrupt because they failed to keep up with consumers who got sick of being told they are not enough. Now weight watchers have re-launched with a sparkly new wording and packaging but underneath it’s the same old counting calories.

The weight loss industry has now rebranded as the ‘wellness industry’ with a focus on clean eating and avoiding devils like sugar and gluten.

celery nutrtion bs

5 signs you may actually be trapped in diet culture


1. You focus on restriction or elimination. You are encouraged to cut out certain foods, reduce portion sizes, moderate and modify your daily intake. You may be recording everything you eat for review or eliminating foods at certain times, no carbs at night, only reduced fat dairy.

2. It’s short-term, you couldn’t see yourself doing it for the rest of your life. If you really loved chocolate are you not going to eat chocolate forever. It’s not sustainable, you are always thinking about the future when you can get back to eating what you really want to.

3. Diet culture It pits one food group against another. Fat is great and carbs are the devil. Sugar is the devil and clean foods are the only way forward. Carbs are evil.

4. It forces you to think about food all the time. At every meal, you are in a state of anxiety as you are weighing up the options and asking the waiter to put everything on the side. Food is no longer enjoyable. Food is stressful and anxiety provoking.

5. It uses terms like – lifestyle overhaul, results driven, transform your body, beach body, new you, challenge, detox.


So if you are going to jump off the bandwagon and ditch diet culture then what?

So maybe you are fianlly done with the diet bandwagon, the weight gain and weight loss and wieght gain. The food anxiety, the fear of fat and the obsession of every.single.bite.

The first step is to recognize the pervasiveness of dieting and diet culture. It is in our daily lives every single day and every single second. Some people are able to completely let go of these pressures and fear of gaining weight and find solitude with where the body sits when we stop dieting. Other’s very understandably are unable to find peace.

Here are some important strategies you can take to make an informed decision about your health and fitness.

  1. Learn more about intuitive eating, is a type of eating that supports you to pay attention to your internal cues. It is about reducing mindless eating and pay attention to your hunger signals and eating until your full. It can be challenging to being with but there are a number of books and groups which offer support around this.
  2. Understand the serious impacts of dieting on our bodies. Weight cycling increases the likelihood of weight gain post dieting. Dieting is the number one indicator of the development of an eating disorder. Disordered eating habits can lead to anxiety, OCD and depression. All of these consequences need to be weighed up when deciding the next path to take with your health.
  3.  Celebrate body diversity. Fill your social media with men and women of all shapes and sizes and recognize that beauty comes in all shapes and forms, not just one size.

And finally find a coach, therapist, mentor, group to work with and guide you through the process of celebration of your body and your own unique worthiness.


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