Why you’re not getting results!

This is where we want to help you to identify some of the reasons why you may not be getting the results that you want. Getting in shape and performing well is more about hormonal balancing, intelligent training and having a commitment to the process.

I have seen so many women struggle to lose weight, and put on lean muscle and they can’t understand why nothing works. The thing is you have to look deeper than energy in and energy out.  There are a few things that will determine whether or not you will achieve your results.


  • If your hormones are out of balance you will go into fat storing mode and you will find it extremely hard to lose any weight or put on lean muscle.  Balancing your hormones through correct diet, lifestyle and supplementation is key.
  • People who are insulin resistant will have weight loss obstacles, including inflammation and poor liver detoxication. You need to avoid foods that impair metabolic hormone balance by adopting some simple nutrition habits to improve your health.
  • Your calorie intake is off, either you’re not eating enough or you’re eating too much. To lose fat there needs to be a calorie deficit, but if you are eating dangerously low calories, your body doesn’t have the proper fuel it needs for the energy to operate efficiently or train. It starts a cascade of hormone dysregulation that will be counterproductive to the overall goal of weight loss.


  • Women are prone to poor results due to misinformation about how to train. To get results you need a good training plan and train the big lifts such as squats, deadlifts, lunges, pull ups and presses.
  • Lifting too light. You need to lift heavy so that you can overload the muscle to produce a fat burning response.
  • You do too much of the wrong kind of cardio. For best results sprint training or strong man training is so much more effective and more metabolically taxing than long slow distance training (obviously if endurance events are your thing, than keep at it)


  • Going through the motions and not breaking a sweat is all too common with women that don’t get results. If you want the results you have to dig in, you have to get out of breath and accept being uncomfortable.
  • You quit, in holidays or when it gets too hard. If you want your body to change you need to understand this is a long term commitment and a major investment.  The plan can be altered and changed but the momentum needs to be kept up.

Training should not be complicated, but it does require these three things in order to see the results.

Why Am I Not Seeing Any Changes?

Many women are looking to transform their bodies through exercise. They want to lose fat and look lean. They often turn to aerobic exercise and focus on burning calories or even just restricting calories by jumping on the next big diet fad. Although this seems like a good approach it often produces poor results because the body responds by increasing appetite and lowering metabolic rate as it senses a sustained calorie deficit.

Getting a great body is fairly simple as long as you follow a few training rules and put in the Mahi (hard work).

A great looking body requires four things:

  1. Solid athletic foundation
  2. Fairly low body fat level
  3. Good muscular development
  4. High standard of personal discipline (follow the plan and put down the wine)

Now let’s look at how you would reach these goals

  1. First seeking the assistance from a coach that has experience with training the unique physiology of a female is the ultimate game changer, to then properly designing a strength and conditioning training program that is aimed at increasing muscle and functional mobility. This training program needs to include, heavy weights, high volume, multi joint exercise, single joint lifts, varying lift speeds, shorter rest periods, and sprint or strongman training.
  2. Working with a sports dietitian experienced in advising females will allow you to fine tune your nutritional needs. This plan needs to identify calorie needs and also time nutrition to match training volume around your period.
  3. This brings me to the final point, understand your unique physiology and with it the month long roller-coaster of up and downs. Hormonal fluctuations that occur throughout the menstrual cycle affect all aspects of female physiology. A good strength and conditioning coach will map your period and introduce the intervention of recovery methods around your training program to maximize development and get that great looking body that you want.

The power is now in your hands, the process is simple but will take commitment, time and hard work. There is a saying that I like and it goes like this….. Don’t be upset with the results you didn’t get from the work you didn’t do. And with that being said let us build you a solid athletic foundation. Our training programs will produce a fat burning hormone response so that you lose fat. It will overload your muscle so that you get stronger and have good muscular development. TrainHer takes into account the female hormonal differences that come into play and ensures that there is a strategic plan to maximise athletic development and get you that great looking body, all you need to do is enforce that high standard of discipline.

Get In Touch →


An ACL injury occurs when the anterior cruciate ligament is damaged or torn and as you can imagine has the potential to detrimentally cut short an athletic career. This can take 6-12 months of intensive rehab and recovery to return to normal functionality.

Let’s have a look at a few factors that make women high risk for ACL injury.

Being a woman means you’re at a 2-8x higher risk than men of enduring a season ending ACL injury. Our unique physiology and with it the hormonal fluctuations that occur throughout the menstrual cycle affect joint laxity, this can alter biomechanics and ACL injury risk has been found to increase by 20% – pre ovulation.

We also have some structural differences that make us more susceptible injury. Wide hips increases the angle between the quadriceps muscle and the patellar tendon also known as the Q angle, this can affect our knee pathology causing our knees to collapse inwards when landing. Flat feet, if you have feet that collapse inward, your knees are more likely to knock together or if you have high arches, you will have a reduced area for load support, which can modify the transmission of forces through the lower limbs, leading to increased stress on the ACL.

Unfortunately ACL injuries are far too common at the elite level, let alone the grassroots where the everyday athlete has less access to injury preventative resources. Research suggests that when women engage in a preventive periodised strength plan that includes neuromuscular and proprioceptive exercises she can reduce the risk of ACL injuries.

TrainHer takes into account the female anatomical and hormonal differences that come into play here and will come up with a tailored ACL injury prevention program.

Click here to to contact us for more information on an injury prevention program.