Health and Fitness

Are You A Fellow FOH (Fear of Hunger) Sufferer? Find Out How to Break the Need to Eat!

If there’s one thing that has long terrified the living daylights out of me (and please don’t laugh when I say this) it’s going to bed hungry.

Yesterday one of my clients came round for a final Biosignature check in before she is off to compete in the ‘World’s’ of her chosen sport, bodybuilding. Both she and her husband will be competing at this incredibly high level and both have clearly done some super hard and disciplined yards to have worked their way through the previous competitions they’ve been required to win in in order to be eligible for the world’s.

After we measured her super-lean bod, we got to talking about how so many women after competing let themselves blow out. My client is rare in that she’s one of the few women on the bodybuilding or fitness circuit who stay in great shape year round. Most women who compete seem to get super lean and then they go completely in the other direction, and I have to admit that back in my on-stage days I was the same.

It’s one of the reasons I’m sort of hesitant to ever go down that path again, and to be completely frank with you it’s something that has been niggling as a little ‘what if’ in the back of my mind ever since embarking on my photo shoot diet.

I mean it’s all very well to work toward a goal that takes your physique to a new level, and it feels awesome to watch my body slowly but surely morph into the ‘full on’ bikini body I want to achieve for this shoot but at the same time –

What if I get there and then lose it?

The old ‘binge-eater’ me would have lost it in as little as a week!

In some ways it’s almost worse to get there and then not be able to hold onto it as opposed to just not ever fully pushing myself in the first place!

What if I go from clean eater to completely taking the reigns off, and can’t seem to pull myself back in?

And what if I can’t even hold it together completely to actually reach my goal in the first place?

Are You Suffering From FOH (Fear of Hunger)? You’re Not Alone!

One of the biggest things I had to deal with in starting my bikini body prep was the knowledge that it’s not okay to eat my way from dinner through to bedtime.

And not just not okay for this goal but in general I know it’s not a great thing.

Don’t get me wrong, my days of bingeing in secret on sweets are long behind me. It was one of the hardest battles of my life and I yo-yod back and forth for fears, but I got through and I am incredibly proud of myself for having done so.

If you’re still battling the intense pull of emotional eating I understand more than you could possibly imagine. And I have so much respect for you for being willing to face up to that stuff, willing to do something about it.

Here’s the thing though.

One of the biggest and probably least spoken about aspects of emotional eating is that fear of an empty stomach.

It’s so weird, isn’t it?

I suffered from FOH for years and I definitely still do.

When I kicked into photo-shoot prep I knew I had to take things up to a higher level, and I knew that I already ate pretty darn clean. But let’s be honest – my clean eating and daily tough training was keeping me ‘in shape’ but not ‘sexy bikini body’ lean in the way I wanted.

And boy did I want it. Not just for the photos for my website although of course I will use them.

But really what it came down to was pride. Wanting to feel proud of myself for how I’d treated my body and what I’d achieved. Knowing that creating that sense of daily pride would empower me in a massive way to reach for other stretch goals.

So if I was going to get there (and I knew that I WOULD!) I was going to have to make a change nutritionally.

The most obvious culprit?

Overeating. Of clean foods, sure, but hey – I think we all know that going through 3 or sometimes more jars of nut butter in a week does not a bikini tummy create!

You see I have this thing where after I eat dinner I just have to …. graze.

On something.


I’ve learned to push myself toward the healthy stuff which is certainly a huge improvement on years gone by.

But it is so damn tough to tell myself to just stop after dinner.

No little bowls of raspberries with almond butter.

No homemade sugar-free chocolate.

And definitely no eating nut butter in bed with a spoon while reading on my iPad.

I know right?! I’m not a robot, I’m not a perfect paragon of fitness and nutrition! I am, in fact, a woman who just like you as strong emotional ties to food and who has certain little ‘musts’ that she finds really really hard to let go of.

FOH – What’s It All About? And How To Quit the Endless Eating!

FOH can stem from many things.

FOH from being a girl on the go:

FOH can be a physiological reaction to a stressful life in which you’re always switched on, never have time out to wind down. Your stress response hormones will tell you that when life is always ‘on the go’, you need to keep grazing; to ensure you don’t starve to death. It’s survival instinct stuff.

Quit that FOH! If you know that you have a really ‘on’ life and rarely stop to acknowledge yourself or take time out to just ‘be’, this will trigger a need to eat. Start taking at least 10 minutes a day just for you, in which you do nothing. Build up to 30. Stop and smell the roses.

Tune in to yourself.


FOH from not being in alignment:

Yesterday one of the girls on my Look Great Naked Bootcamp forum asked me what the ‘main thing’ was that helped me to break free of binge and emotional eating.

My answer?

The main thing was starting to let go of the shoulds and do what I really wanted to do with my life and my business, despite perceiving massive financial and personal risk in doing so.

Which kinda brings me to where I am now, here and writing for you 🙂

Quit that FOH! Are you in alignment with the ‘you’ you want to be? Are you pushing down your true needs, dreams and values in a quest to try and live the life you think you have to?

What can you do today to start moving closer to the real you, and finding true satisfaction from within?

FOH from beliefs about who you are.

I grew up with this running joke from my Mum that as a 2 y.o. I looked like I ‘was 6 months pregnant’. It was just a joke (and when you look at the pics it was true!) but one I heard a LOT growing up. The concept that I was ‘all long arms and legs with a fat tummy’.

Funnily enough, if I look back to how I’ve always talked and thought about my body I’ve always said I have long lean legs but that my tummy is my problem area.

Is it possible that my sub-conscious took this concept so far that I created a need to never feel like my stomach was empty or flat? I think it is. I know that for as long as I can remember I’ve always felt a need to eat and eat and eat when I can. I feel anxious when I get really hungry, anxious about even the idea of it!

Mum, I know you read this so please know I’m not accusing you of messing with my head! But the truth is we all have beliefs we’ve developed from a young age about who we are, how we have to be in our bodies, our finances, our lives. And of course much of that comes from our parents. It’s true for all of us. And often it is the most off-hand or innocent stuff that implants itself into our brain and forms ‘rules’ that we hold for life.

That’s okay. It’s nobody’s fault. But it is definitely interesting to observe and then do something about.

Quit that FOH! Do you have beliefs about who you are that contribute to your FOH? It might be similar to what I just wrote, or it could even be comments your parents or others important to you made about you getting ‘podgy’ at a certain time in life or about you ‘not being the pretty one’. What jumps to your mind?

Once you can see where your beliefs came from it is easy to then choose to let go of it. Journalling can be very helpful for this.

FOH from a sense of missing out.

I grew up in a very healthy household. McDonalds and lollies and treats were rare and much looked-forward to and enjoyed.

When I started earning my own money, the first thing I started doing was buying insane amounts of chocolate. And binge eating it. I became bulimic. It lasted for 10 years, off and on. It still haunts me.

I’m not saying that everyone who grows up eating healthy gets an eating disorder or struggles with emotional eating! God forbid. And it is certainly something I think about when I consider how to feed my daughter, what balance to strike.

But for me – and perhaps for you also – I developed and still have an incredible FOH to do with missing out on treats. It’s like I have this in-built mechanism to eat while the going is good in case I later can’t.

This is actually partly survival based as well, as we are programmed to gorge on sugar until it runs out.

Quit that FOH! You can train yourself out of this by eating clean food very regularly and never skipping meals. If you struggle with FOH or any sort of emotional eating then any fasting type approaches to getting in shape are a HUGE no-no for you and will only result in backlash binging.

Remember – you’re a woman not a robot! And what’s more, you will reassure your nervous system that there’s no need to gorge when regular good food is coming in.


I could quite happily go on and on and on here. There are so many more facets to this. Another one is simply re-training your sweet tooth, switching the sweet goodies for cleaner versions. But as I said with myself that can still result in overeating from FOH; albeit in a cleaner way.

So, like everything on this ‘change your body, change your life’ path, it’s a process.

A journey.

And it’s one that you CAN come to enjoy, and feel proud of.

Today, I am giving myself permission to eat as much protein and greens as my body desires. I’m giving myself freedom of FOH by knowing that I will nourish my body all through the day, not just nutritionally but also emotionally, mentally, physically and spiritually.

I’ll eat food that fuels my body and my mind, and fires up my metabolism.

I’ll give myself allowance to eat after dinner but to make it more lean protein, maybe some more greens. Rather than the ‘clean’ binge-y type foods like nuts.

I’ll take time out today to do nothing. To nourish my mind. To be still, and just be me.

I’ll do my journalling, tune in to the inner Kat. To who I really want to be and how I’ll live my life.

And maybe I’ll crack but probably I won’t.

You see I’m learning that it doesn’t have to be all or nothing.

I can be happy just being me.

But it requires me to take the time to tune in. To do at least one thing each day to create my version of my incredible life and business.

And to realise that the food will still be there tomorrow 🙂

Let me help you kick start your journey to a healthy you!


Want to Shed Some Extra Layers Fast and Reveal Your ‘New’ Best, You? Join my Lean It Up Challenge and Receive 21 Days of Meal Plans, Workout Guides, Motivation and Support to Help You Create the Body You Want – Fast!

If you’ve been struggling to form a consistent habit and get results or if you can’t shake that annoying last few kilos, then you NEED to be on this program. You will shape up FAST! It’s pretty simple. And the truth is you DO pretty much know what you should be doing, but that doesn’t mean you’re doing it!

I want to give you the kick up the butt you need to get revved up and organised about peeling off the extra layers in a way that is sane, healthy and gets results! The Lean It Up Challenge is based on the exact nutrition and training that I’ll personally follow when I need to get photo-shoot read!

So trust me when I say that this system works!

A snapshot of what my clients have to say!

"Thank you, thank you, thank you!  I lost 10cm in Week One!" - Katrina Tuscano

"Holy moly! That first day workout makes me sweat more than my balance & combat classes combined. Awesome work!  So far loving it!  U rock Kat!" - Chason Gripton


Let's lean it up together!

And remember -

Life is Now. Press Play.




A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.


It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?


It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.


You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –



I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.


That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!




A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!


What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on


AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!



I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!


Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!


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