Just writing them down isn’t enough.  You have to take action.  This is how I help my clients reach their goals, year after year.  We look at the end picture and then break it down into steps.

For instance… if you want to get into your size 8 jeans, and you are in a size 12, then what do you have to do to get there?

Exercise, eat right, take the right supplements and have a great mindset.  The problem is just saying that doesn’t make it happen either, you actually have to do these things.

Right now, most people are slacking off on all the above as Christmas rolls around and we party and spend time with family and friends.  That’s ok.  Enjoy it!  That’s what life is about.  Just be smart and reasonable with yourself.  Every pound you put on, you will have to work off in the new year.

When 2011 comes around, you may say… ok now it’s time to get my body into the most amazing shape ever.  For many people, all they will ever do is think about it.  Are you one of those people?  Or are you someone who is going to get up and take action?

If you are an action taker, then clearly write into your schedule when you are going to work out.  Treat it as if it’s a meeting with an important client, boss, etc.  You wouldn’t miss those meetings, so don’t miss the ones with yourself.

Another tip… pull out paper and pen and write down what you are going to have for breakfast, lunch and dinner.  Then go to the shops and buy only that.  Plan your eating and stick to it.

Whether it’s fat loss or any other goal, look at what you have to do and break it down into small, manageable chunks.  This way you don’t get overwhelmed with the whole picture, you only have to think about the step that you have to take that’s right in front of you.

This process can be easy or it can be tricky.  I know for myself that even though I can do this easily for other people and their goals, I can struggle with my own.  That’s when my coaches come in handy.  They help me break down my goals and take the necessary steps to achieve them, while holding me accountable.

If you are struggling with this process, please feel free to contact us for coaching. If your goals are not clear than you will not have a clear path to achieve them.

To your dreams coming true…

All the best,

Keri Norley

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1. Goal Setting
2. Refections on 2010

So, have you taken time to reflect on the past year, yet?  Now it’s time to write some goals for 2011.

If you looked back at 2010 and realized you didn’t achieve any of your goals, then maybe set them a little smaller for 2011, so that you can achieve some of them.  If you achieved all your goals, then you might want to think even bigger this year and stretch yourself to create even more for yourself.

One way of doing this is to write a commitment goal and a stretch goal.  Write a goal that you are absolutely committed to achieving and will do whatever it takes to get there.  Be realistic with yourself.  You want to hit this goal.  Then, take the same goal and create a bit of a stretch.

For instance, I am absolutely committed to fitting into my size 10 jeans by 10 March, 2011.  My stretch goal: I will be in my size 8 jeans by 10 March 2011.  Make sense?  You can do that with all your goals.

Write your goals down and put them somewhere that you will see them.  Make sure you re-visit your goals so that you have a clear path of where you are heading. Sometime we forget about the goal altogether and that makes it pretty hard to achieve it.

Have fun with this!  Think big and play lots.  This is your life. Make it what you want to.

To creating your dreams…

All the best,

Keri Norley

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It’s hard to believe that yet another year has gone by.  This time last year, we were packing up boxes to head overseas to spend a few months with family.  A year later, we are finally settled back into a home of our own, back in Dee Why.  The circle we have come has been huge and a year filled with amazing opportunities and connections made with incredible people.

At this time of year, it’s always so good to take some time to reflect on what has happened for you over the past year.  Think about what have been your successes and what have been the learnings you made from things that didn’t go quite as you planned.

It’s important to look at all areas of your life.  Think about your career, finances, relationships, health, etc.  Of course, you can break these down even further and really break it apart, but how you reflect is up to you.  Take some time to write everything down.

For myself, with 4 moves under my belt, raising a gorgeous little boy, (and a big one – my husband), growing our business, working in our business and everything else life hands us… it has certainly been an emotional and wild ride this year.

Most people think we are crazy to do what we did, but it’s just the way things worked out.  I am so grateful for the year we have had and everything that it has brought us.

In the end, we are stronger; physically from moving LOTS of boxes and furniture, emotionally from coping with the stress of moving 4 times, and as a family unit as we had to pull together and work hard to make everything happen.  We also learned how absolutely incredible and supportive our friends, family and clients are.  They were there cheering us on and offering a couch to sleep on through all our uncertainty.  So many wonderful things have come out of this year for us personally and professionally.

So, make sure you take some time now to write down what has happened for you this year.  Then take a moment to write how you can make 2011 even better then 2010.  Think of any goals you haven’t achieved yet, and see how you can actually bring them to reality.

In order to help you make your dreams come true in 2011, I have put together a coaching special offer.  Honestly, if you have ever thought about getting a coach or you know the power of having one.. You will know that what I am offering is crazy!

Go check it out at……www.targetedfatloss.com.au/kickstart2011

To making 2011 the best year ever…

All the best,

Keri Norley

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After following winter around the globe over the past year, here at Targeted Fat Loss, we are VERY excited to be around for a Sydney summer.

Not only are we around, we have just moved our house and training studio into amore permanent abode.  We have been nomads for the past year, so this is very exciting.

We are settling in and brushing dust of things that have been in boxes for over a year now.  If you are anything like our bits in boxes, maybe you feel like you need to be brushed off and picked up to get ready for summer.

Our first tip for you to get your body in shape is to get up and get moving.  In winter months, we tend to hibernate and sit around more.  If you want to shed the winter layers, get up and move.

In order to do something long enough to make it work for you, you must like what you are doing for exercise. Let me share a bit of insight into this…

As you can imagine, Hugh loves exercise and weight training.  For the past year or so, I have really struggled to enjoy it.  The reason for this is because I love lifting heavy weights (not piddley weights for high reps).  I had lost so much muscle while I was pregnant, that it took awhile to build up again,  During that time, I was lifting lighter weights and more repetitions.  To me, I might as well be sitting watching cars go by and yawning.  I was bored.  Yet, I couldn’t lift any heavier.  After having a c-section my core just couldn’t handle it.   I persisted through it and have gotten to the point where I can lift heavy again (yay)!

When I lift heavy weights, my training sessions are very different.  I have more sets and less repetitions.  I go hard and go home.  Each movement takes my focus and concentration and at the end of my workout, I feel pumped and like I have achieved something.  This is what I love!  I get excited to get into the gym again.  Each time I’m there, i’m looking to break my previous records by lifting heavier each time.  I amaze myself that I am able to get better every time.  There are so many reasons I love training this way, but it’s not for everyone, which is my point.

One of my good friends and a client of ours is constantly looking at the record board and wanting to beat my records.  For her, training heavy is brutal and not something she particularly loves, but the idea of doing 500 squats seems like a great challenge to her.  To me… sounds like one of the worst ideas in the world.  (Yes, 500 squats is a record on the board by one of our clients.)

Some people like to and feel better for training for endurance and some for more short term bursts of energy.  Some people like walking, some running.

If you are struggling or bored with your weight training or if you are not getting the results you are after through the exercise you are doing, then do something different.  My workouts change EVERY TIME I train.  This is crucial for getting great results.

If you want to learn what exercise is right to help you get your body ready for this summer, then call us today and Hugh can put together new programs for you.  Personally, if I was in a gym, running on a treadmill or lifting weights a few times a week and not getting results, I would get bored and stop going.  If you are going to go, make it worth your while.  Just a few tweaks may make all the difference.

We look forward to hearing from you and seeing you get your beach body this summer.

TO your summer body…

All the best,
Hugh and Keri Norley

PS- It doesn’t matter where you are in the world, we can help you put together exercise programs to suit your needs.  We have helped clients all over the world. Don’t waste another gym session, call us today on 0402 205 851 or email hugh@targetedfatloss.com.au

PPS- If you live in Sydney and want to come and train with us, now is the perfect time to call and set up a time to make that happen.

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Today’s card: Moonstone – Fertility, reflection, intuition, imagination, goddess energy and amplified feelings.

It has been 7 weeks since my last blog and now there are two of us involved. My little man came into the world and things are just starting to feel a bit more normal and I thought it was time to do some writing again, and get rid of the baby brain.

Well what a ride it has been, from giving birth, to sleep deprivation and learning the whole breastfeeding technique. I thought with breastfeeding it would be just as simple as it looks…. No no no!

The hormones that are running around in your body and then working out how to latch him on, without causing pain… We got there in the end but then it is the producing of milk, which for some can be a stressful experience if the little one is not getting enough.

Producing milk or lack of can be caused by many different reasons, wether it is mother or baby. Below are just a few reasons.

Reasons for baby

• Premature infants are often born prior to the development of the suck/swallow/breathe reflex and may require assistance to learn to breastfeed.
• The pain from reflux or GERD (Gastro-esophageal reflux disease) may cause a baby to nurse poorly, have insufficient weight gain, and exhibit colicky behavior
• Conditions in the mouth, such as a bubble palette or a high palette or a tongue-tie (short frenulum) may cause nursing difficulties

Reasons for mother

• Engorgement, cracked nipples, thrush, plugged ducts, and mastitis
• Stress
• Cigarette smoking
• Obesity
• Iron deficiency can impair a mother’s immune system making her more susceptible to plugged ducts, mastitis and thrush
• Anemia
• Thyroid imbalance
• Insufficient glandular tissue (IGT)
• Breast surgery, especially reduction
• Retained placental fragments (also possible with a c-section)
• Sheehan’s Syndrome, when the pituitary is temporarily starved of blood due to hemorrhaging during birth, and therefore no longer produces sufficient hormones of lactation

For me it all went well to begin with but then things began to slow down with production of milk. So I called on a friend who is an acupuncturist and has dealt with many pregnant and post pregnant issues. I prefer the magic modalities such as acupuncture as it is a non-invasive and drug free method.

It was a simple process that my body reacted very well to, and milk supply has not been a problem since.

The technique involved small delicate needles, but in case you’re wondering, this does not involve needling the breasts themselves!  Most of the best points for these problems are on the hands and feet. Another great point is on the ribcage at the base of the breast, directly below the nipple.  You can try massaging this point yourself to relieve discomfort or encourage milk flow.

It is a very gentle process with no pain and is done in a session that lasts about 45 mins to an hour.

I highly recommend acupuncture for all areas of your life but since we are talking breastfeeding this has been a great outcome and something you could consider.

It is good to be back and I look forward to filling you in on more soon

Keep it lean, green and in moderation

Love & light

Kate

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If you are stopping yourself from losing fat, then you must identify what it is that is holding you back.

Are you short on cash and scared it will cost a lot?  Have you “done it before” and it was hard?  Are you scared of doing the exercise because you are unfit?  Or are you like most people and you just need more information?

In this wonderful world we live in… there are ways to get information for free everywhere.  The problem with that is… If you compile a whole lot of info without having consistency, you will most likely end up getting haphazard results.

I know for myself… when I started learning internet marketing, it was the same.  We gathered info from a ton of different reliable sources and tried implementing lots of it and got little in the way of results.  When we invested in a coach, we stuck to one plan and did everything he said and we finally started to make money.

In life, when you do something consistently, you get consistent results.

Once you figure out what’s holding you back… take the necessary steps to get over it.

Are you not exercising because you are unfit?  It won’t get any better if you sit on your butt for longer!  You have to start somewhere, so just start.  Do something.  Walk up the stairs at work instead of taking the elevator.  Walk, lift weights, swim…. Do something you enjoy.

By the way… when you start exercising again… it should hurt.  You should push yourself while your exercising.  You should feel puffed.  Then you should feel sore later.  If you don’t, you probably aren’t training hard enough.  I personally love the soreness and know I’m doing something good for myself when I get it.  Make sure you get the good soreness, not the hurt yourself soreness.

If money is the issue, ask yourself what it will cost you not to take care of your health.  If you are overweight, not exercising or eating a healthy diet this can result in serious health problems that can costs thousands of dollars to fix, if you can do anything at all.  You could be spending lots on medications or could even be off work and not making any money at all.

Personally, I’d rather invest in myself to stay healthy rather than “fixing” being sick.

If it’s education you need, ask the experts.  At Targeted Fat Loss, we specialise in helping you lose fat.  It’s what we do all day every  day.  We can teach you about nutrition, mindset, exercise and so much more.

If your list of excuses is long and yet you know you are ready to commit to losing fat please be in touch with us to help you take your first steps.

A mentor recently said to me about getting over one of my fears… “The parachute only comes out when you jump,” Clarinda Tivoli  Sometimes you just need to take the first step, jump in with utter abandon and know that the parachute will open and you will land…  But first you must jump out of the plane.

So who’s ready to jump?

To your health,

Keri Norley
www.targetedfatloss.com.au

PS- Stop making up excuses… Get off your butt and take action.  Just do ONE thing today!

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It can actually help you burn belly fat.

It also has been used to

•    reduce blood sugar levels
•    help relieve nausea, vomiting, and flatulence
•    can be used for it’s anti-bacterial and anti-fungal properties
•    improve circulation

So what is this miracle herb?

Cinnamon!

Honestly, for years this has been one of my favourite herbs to cook with and it’s great knowing the fantastic benefits of cinnamon.

One of the first human studies was published in 2003 in a medical journal called Diabetes Care. Sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily, an amount roughly equivalent to one quarter of a teaspoon to 1 teaspoon of cinnamon.  After 40 days, all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29%.

What does this mean to you?

By controlling your blood sugar levels, you are allowing your body to produce less insulin.  One of the biggest factors in packing on the fat is high insulin levels.  So… Reduce your insulin levels and you can reduce your fat!

How do you use cinnamon to reduce your fat?  Eat it!

Buy cinnamon powder (without sugar) and use it as often as possible in your cooking.  You can put it on your oats, smoothies, yoghurt, etc.  I LOVE cinnamon when I make a beef mince dish.  I also tend to sprinkle it on beef that I roast.  The smell of it cooking all day long is mouth watering.

Yesterday, we started experimenting with a cinnamon drink.  It’s delicious.  Boil 3 tbsp of cinnamon and 1Tbsp of baking soda in 1L of water.  Drink throughout the day.  Sounds funny, but it’s yummy.  Give it a try, especially if you are craving sweets.

Cinnamon has some very great benefits for you and is so easy to add into your diet.  You don’t need much to get the benefits of it.  The study here showed that even 1/4 of a teaspoon made a difference.

If you are on medications (especially for diabetes) please consult your doctor before any major changes to your diet or supplementation.  Blood glucose levels can dip too low, so be safe.

Where are you going to eat your cinnamon today?

To your fat loss,

Keri Norley
www.targetedfatloss.com.au

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Today’s card: Amazonite – Peace, serenity, spiritual connection, balanced perception and creativity

Vaccinating your baby… I really struggle with this and at times have been overwhelmed. I find it hard to put all these needles in a newborn child that is only minutes, hours or even days old. Why pummel the poor little person who is just starting out in the big wide world and trying not to freak out with this whole new environment let alone being jabbed with today’s potential threats.

Jenny McCarthy (Jim Carrey’s wife) a best selling author and a big believer in choosing certain vaccinations for your child. Jenny and Jim have an autistic son, which led her down the path of research into autism. Over time Jenny came across over vaccinating your children adds to the high chance of autism within a child. I recently read an interview with Jenny and below are a few snippets of what was discussed.

Interviewer: I want to talk to you about what you believe caused Evan’s autism. I know that he is on a wheat and dairy free diet and I know that you put him on Diflucan to get the fungus out of his body. The combination of that with the behavior therapy… then there are the vaccinations. I grew up eating grilled cheese sandwiches and ice cream sundaes and my mom vaccinated me. How come I didn’t become autistic, and why do these things affect some children?

Jenny McCarthy: If you look at the vaccine schedule, and you can go on www.generationrescue.com and that’s a really good website… the vaccines that you received in 1983 were ten. Today they’re thirty-six. Thirty-six vaccinations compared to ten back in the day. A lot of these kids seem to be born with a little bit of an autoimmune problem. Maybe they can’t really detox some of the toxins in the environment as easily. For instance, one of the things is glutathione. Glutathione is everyone’s bodies’ natural anti-oxidant that gets rid of toxins and viruses and stuff like that. We’ve noticed that a lot of these kids have low glutathione. So we say, “God, if these kids are born with low glutathione, a lower immune system, then how are they supposed to now take thirty-six vaccines when we never had that before?” So it’s real easy when you look at that list of what it was like, and what it’s like now, to go, “Ah! I see the escalation of vaccines and I see the escalation of autism,” and that’s how we got there.

This is very interesting to me and scares me at the same time. What do we choose for our child? I know I certainly won’t be putting 36 different vaccines into my child, but at the same time I want the best for my kids and to keep them safe.

Why do we need a Chicken Pox vaccine? I had the chicken pox and I got to stay home from school for a week, it is not potentially fatal.

I think we live in a fear-based environment, which takes away our voice and choice. We are relying on other people and professionals to make decisions for us, yes listen to their side but why make them God and the final decision maker. Research, listen to yourself, and talk with your partner and way up the pros and cons. People will always be judging and it is up to you not to take it personally.

More on the interview…

Interviewer: When you go to the pediatrician for your regularly scheduled visits with an infant… actually when do they start vaccinating?

Jenny McCarthy: You get vaccinated on the first to second day of life. They do it in the hospital. You don’t even know it. They do it without asking your permission.

Interviewer: But when you start bringing your child to the pediatrician do you have the right to say, “I don’t want that vaccine,” and “Yes I’ll take that one?”

Jenny McCarthy: Yes you do have the right, but many pediatricians will yell at the mother and make her feel like an irresponsible, ignorant mother for not getting vaccinated. And then they might tell you that it’s the only way they can get in school. Both of those things are ignorant unto themselves. There are religious exemptions, and you can decide when and if you want the vaccines. But you are so pressured by your pediatrician that they make it seem like Polio is just everywhere! Hepatitis B, they have to get! Hepatitis B the second day of life?! Tetanus is still filled with mercury, by the way. So is the flu shot. So the fact that they also say that there’s no more mercury in these shots is a lie.

Interviewer: Why is mercury in these vaccines?

Jenny McCarthy: Because it is the cheapest preservative. These are the most toxic neurotoxins on the face of the planet… plutonium, and then number two is mercury. We still have mercury in these shots because it’s very, very cheap. They can completely use something else, but they won’t make as much of a profit.

For us (my husband and I) we will be talking with the midwife and Doctor when we arrive at the hospital regarding vaccinations when our baby is delivered. I would be so upset knowing that someone else has gone ahead without even talking to us and poked our newborn child with a whole lot of needles and virus’s. It breaks my heart and makes me mad to think that people have the right to do this. It is not their choice, nor their child!

Here is a website that gives both sides of the story for vaccines. It is full of information and can help you get a clearer view of what avenue you would like to go down.

Enjoy and as always keep it lean, green and in moderation

Love & Light
Kate

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Today’s Card: FREEDOM – The angels guide you to freely express your true thoughts and feelings with love.

On Friday, August 20th, 2010, Mercury the wise communicator and universal trickster turns retrograde (in Virgo), sending communications, travel, appointments, mail and the www into a general meltdown!

Mercury Retrograde is when a planet appears to be moving backwards through the zodiac.

The retrograde period begins a few days before the actual turning and lasts until September 12, 2010, when the Winged Messenger reaches his destination. At this time he stops and begins his return to direct motion through the zodiac. Everything finally straightens out on September 27, 2010, as he passes the point where he first turned retrograde.

Mercury normally turns retrograde three times a year, but this year he turns four times, don’t panic just roll with the changes and notice your mind and self love go through the process – don’t judge!

Why am I telling you about this? How has it got anything to do with the body?

Mercury Retrograde plays with:

• Thinking
• Perception
• Processing
• Disseminating information
• All means of communication
• Commerce
• Education
• Transportation

Mercury rules people who work in these areas, especially those who work with their minds or their wits:

• Writers
• Orators
• Commentators
• Critics
• Gossips
• Spin Doctors
• Teachers
• Travelers
• Thieves

Mercury retrograde also gives heed to:

• Personal misunderstandings
• Flawed, disrupted, or delayed communications
• Negotiations and trade
• Glitches and breakdowns with phones, computers, cars buses, and trains

And all of these problems usually arise because some crucial piece of information, or component, has gone astray or awry.

It is not exactly the best time to make important decisions while Mercury is retrograde, since it is likely that such decisions will be clouded by misinformation, poor communication and careless thinking.

Mercury is all about:

• Mental clarity
• The power of the mind

When Mercury is retrograde these characteristics tend to be less acute than usual, as the critical faculties are dimmed. Make sure you pay attention to the small print.

The key issue here is one of focus

Mercury’s retro phase tends to bring unforeseen changes and blockages, but the aggravation and frustration that many of us experience during these periods is often due to our own inability to roll with the punches. Is this due to our ego?

Mercury sets out to restructure our thinking processes and for many of us this is painful and frustrating. Unresolved issues from the past tend to push themselves forward. Moreover, these experiences reveal flaws in our internal organisation as well as our external planning, which can make us feel foolish and inadequate.

It is also a time when matters begun under a previous retro period will come to fruition, or completion as the case may be. Firm decisions that have been previously made when Mercury is travelling normally through the zodiac may be finalised without too much worry.

So during this period, look after yourself, and whenever something is not going the way you intended it to go just stop and realise there are other forces in the path. Breathe and let go of control. Give yourself a break and step away. It helps to know you are not going insane and that all will settle down very shortly.

Keep it lean, green and in moderation

Love & Light

Kate

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