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
PS- Remember to take advantage of my special coaching offer: www.targetedfatloss.com.au/kickstart2011. If you haven't already booked your appointment in, then you are wasting time. You may not get a spot.
PPS- I am practically giving it away! Let's make your goals a reality.
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…
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.
Just imagine… you are walking through the shops looking for that perfect dress. The sexy one that will have people looking as you walk past, thinking “WOW! She looks amazing!” You are looking for the one in your ideal size and it’s easy to find.
It’s right there in front of you and you put it on… it fits like a glove. It hugs all the right curves and leaves the others to be unseen. It looks and feels amazing and the price is perfect! You get your hot shoes and accessories to complete the outfit and you are ready! It’s your big night.
Why the big fuss? You just hit the goal you have been working towards of your ideal dress size. You have taken inches off your waist (and everywhere else) and it’s time to CELEBRATE!
You decide for your celebration to go for a night out on the town. You have made a reservation for dinner at one of the hottest places in town, where you are sure to turn heads. Everything is set in place… It’s time to go and get ready!
Do You Want An EASY Way To FINALLY Take Off Those Extra Inches That You Have Been Wanting To Lose?
Do you want to know how YOU can make this dream happen?
As a coach and consultant for women who want to lose weight and have their ideal bodies, I see this result happen over and over again. I’d like to share with you one of the most important parts to making it happen..
It’s all in your mind!
What do I mean by that? Well… If your mind is on track with what you are doing and you are 100% committed and totally aligned with the end result, then you are sure to create it.
Most people set out to lose weight and say I want to lose 10 kilograms (or whatever it is for you). I see people making this mistake over and over again. The problem with that, is that it’s not a tangible goal. Besides being obsessed with being on a scale, you wouldn’t know if you hit your goal. PLUS… It’s very hard for the mind to comprehend what exactly 10 kilograms is.
The first way to achieve your weight loss goal is to set the goal in a way that will help you…
In the three years that I have been working with these tools, the women that set goals like I teach them and work with me to unblock the stuff in their minds that is holding them back from achieving their goals, create fantastic successes.
I personally used this technique for myself and went from a size 12+ (You know when you are squeezing into the 12) to a size 8 in about 3 months. Trust me.. If I can do that… You can make your dreams happen too!
You must CREATE your goals!
Concise and clear
Realistic
Ecological
As if now
Time/Towards the positive
End Step/Evidence Procedure
Most people come to me and say their goal is… I want to lose 10 kilograms.
Here is an example of what I teach them to do instead…
It is now 2 March, 2009 and I have just opened the door for my girlfriend who is picking me up for a night on the town. I am celebrating having made it to my ideal dress size of 10. I feel fantastic and on top of the world. My skin is glowing. The sexy, red dress I bought looks hot and I am so excited to look this great. My girlfriend walks in the door, her jaw drops and eyes pop out as she says “You look AMAZING!”
Now after reading that goal, which would you be more excited and committed to working towards?
In a nutshell…
Goals need to be written CLEARLY AND CONCISELY. Write exactly what you want. Be specific.
They need to be REALISTIC. If you have set weight loss goals in the past and not achieved them, scale the goal back and make it easier for you to succeed in hitting. If you always hit your weight loss goals, then go bigger, or smaller as the case may be. (If you want to challenge yourself).
Make the goals ECOLOGICAL. That means is it good for you, good for others, and good for the planet. If you are spending so much time and energy on this goal means that you all of a sudden have no time for your family, and you are working so hard that you are cranky when you do spend time with them… then reassess the goal.
Write the goal AS IF you have already achieved it.
Make the goal POSITIVELY stated. You want to make sure that you write the things you want, not the things you don’t want.
Also include the TIME that it will happen by. Write the exact date and remember to include the year!
Your end step or EVIDENCE PROCEDURE is how do you KNOW that it has happened? Is it that you fit into the clothes, is it that your friend says, “You look amazing!”, is it a feeling you get inside. Is it all of those things? Whatever it is for you include how you know that you have achieved your goal.
I do a process with my clients after they write their goals that cements the goal into their mind so that they are so incredibly aligned with it that they find it easy to achieve their goals.
If you are truly committed to being your ideal size and feeling your best, then you absolutely MUST TAKE ACTION NOW! Why let your life pass you by? If you have tried to lose weight before and know that you need support to do it, then get it!
Pick up the phone now and call 02 8006 1256 for a FREE 15 Minute consultation to see if we can help you to make your dreams come true. We love seeing you look your best, and that is what we do!
So, you woke up and looked at yourself in the mirror and thought to yourself… that’s it. I have had enough! I am going to lose weight.
Or was it that you went to put your pants on today and you struggled to zip them up? Did you have to pull the trick where you lay down on your bed so that you are flatter to get them to zip up?
Whatever the case… here you are on your journey to losing weight. How many times have you done this before?
The Biggest Mistake Women Make When Losing Weight is…
You decide to lose weight and go on some crash diet… Have you tried the pills and gotten the jitters yet? What about the frozen meals? Have you counted your points with weight watchers? Or maybe you ate all protein with the Atkins diet. You may have even succeeded with some of them, obviously only to put the weight back on or you wouldn’t be here.
Would You Like to Finally Break Out Of The YO-YO Diet?
Have you finally had enough? Or is this just like every other time, where you start to make some progress and go right back to your old habits as soon as you lose the weight.
It’s like this… Eat, eat, eat… Not enough exercise… Look in the mirror, think to yourself “OH NO! I have done it again! When did it happen? When did I put all the weight back on? It just appeared out of nowhere and now my clothes don’t fit anymore! It couldn’t be my fault… I still eat SOME of the things I’m supposed to. Oh yeah… and I’m still walking ONCE a week. I swear it’s my metabolism. I have this thyroid problem and it’s this genetic thing… Or I just got so busy and I don’t have the time.”
What is your excuse?
Don’t worry! There is an answer!
I am a coach specializing in weight loss for women. I am always amazed at the amount of excuses that people can come up with as to why they can’t lose weight.
Stop lying to yourself.
The BIGGEST MISTAKE that you make in losing weight is to not COMMIT to your goal.
So something today triggered you to come and find this article and because you have that must mean that you are on another journey to losing weight.
Are you 100% committed?
PROVE IT TO ME!
If you are 100% committed to achieving your IDEAL body, then you will do whatever it takes to get there. Right? Because you deserve it, don’t you?
It’s about time that you put yourself first and take care of you! You have waited long enough!
So what do you have to do to take the next step in your journey towards your ideal you?
Do you have to look for yet another diet? You may succeed over the short term, but what happens when you stop doing all the tedious tasks they have you doing? Did you put the weight back on? Isn’t it time to face the facts and do something about your lifestyle?
If you choose to FINALLY recognize that it’s time to make a few adjustments to your life so that you can maintain your health and weight loss, then you are exactly in the right place.
At Targeted Fat Loss, our passion is to help you get your ideal body! We help you breakthrough all the chatter in your head that keeps you from doing what you want.
You know when it starts to tell you “that one square of chocolate won’t hurt”, and then 250 grams of chocolate later you’re done (and sick). OR… I REALLY don’t have time to workout today. I have to pick up the kids, get the food, work for 6 hours on the accounting, help the kids with their school work, clean the house etc, etc… Oh yeah.. and doesn’t housework count as exercise?
We also teach you ways to eat food that you love in proportions that are good for YOU so that you can maintain your weight loss for a LIFETIME! Isn’t that what you really want?
I have tried many of the diets out there, did the yo-yo thing and FINALLY found something that works for me. I can easily maintain this lifestyle and it doesn’t interfere with my daily life by taking up any extra time… I know I am onto something and I am VERY EXCITED!
So, back to getting committed…
I don’t work with anyone who doesn’t write 3 pages of how their life will be once they have lost the weight. They must also tell their family and friends that this is their commitment. A very important part of that is setting boundaries, especially with the family so that you have their support. (I will write more about that in another article, so stay posted for that).
If there are certain foods in your house that you know are your “binge” foods or you just don’t ever want to stay away from them, GET RID OF THEM!
You absolutely MUST pick a form of exercise that you LOVE! This is MASSIVE! When you love exercising, you will MAKE TIME TO DO IT. So if you want to dance, go sign up for dance lessons, if you want to go to the gym, go get your membership.
Stop sitting on the couch and making excuses as to why you are getting fatter!
Start making up reasons to get thinner!
When you realize now that there are amazing strategies that you can put into place to help you succeed in losing weight and keeping it off, there is nothing else to do, but to call me now so that you can create your ideal body and keep it looking that way!
We will get your mind in the right place so that it supports you AND we will teach you health strategies to implement into your lives that you can easily do everyday!
The time is now! Are you committed? If so… then pick up the phone now and call 02 8006 1256 for your FREE 15 minute consultation.
Evolve Your Health
Ok, so this one is a little more 'extreme' than most exercises. At least that's how it may appear.
Here's Keri setting our women's car lift record ...
This is an amazing exercise for burning fat, and getting incredibly strong. It uses so many muscles in such an intense manner, it can be the most intense workout you'll ever do.
This is an activity that exercises your mind as much as any other part of your body. In this exercise, we start to look at how what you think (on a very physical level) has an immediate impact on your physical performance.
Later in the article, you'll read what went through Keri's mind when she first learned to lift the car. This is a little 'trick' that few athletes even know about, but will enable you to get incredibly strong, incredibly quickly.
First I must stress that before you even think about doing this exercise, you must have a strong core and a healthy back. Please only do this exercise if that is you.
*** This Is An ADVANCED Exercise.
Do This At Your Own Risk***
To learn to do this exercise, I highly recommend using a harness, to start getting used to the heavy weight that you will be subject to. It helps to distribute the weight over more of your back than you could with a bar, and also allows you to stand straighter as you lift the car. Having a straight spine, means that your structure takes the weight rather than your muscles - it is a lot safer.
I use 2 loops of 2" tape that I picked up from the climbing shop. A word of warning though, even with a towel underneath the harness it can leave a bit of a bruise, depending on how tough your skin is. Then I hook the harness to an eye-hook that I bolted to the tow-bar with a caribiner. Easy.
Next step is to understand the logic behind what you need to THINK to get the car in the air;
The first thing to know is that your brain sometimes sabotages our performance to keep us safe. Like, if you go to punch a brick wall (don't do it - it hurts!) and you think "this is really going to hurt" then your brain will help out by delivering less power as you punch. The same thing happens if you are lifting heavy. If you think there is something super heavy on your back, then your brain helps out by delivering less power to your legs/back/butt. But that doesnt' help get the car in the air does it? So DON'T think that!
Now, if you want to get the car in the air. What should you think to make it easy for yourself? What is it you're actually doing? You're standing up. That's all your doing. But if you think that you've got something heavy on your back, its going to be more challenging to get it up and you've gotta psyche up to get that thing in the air, so what do you do?
Well, think about this, when you stand up, what is actually happening? Your butt comes forward, and your knees come back (a little) - as a result you stand up.
There's no heavy weight in front of your hips, nor behind your knees. So all you need do is think about moving your knees backwards and your hips forward. Actually you really only need to think about pushing your hips forward.
So now you know what to think, you gotta apply it. Find yourself a car (preferably a small one to start with) and hook an eye bolt to the tow-bar, then with your harness hooked up its 'simply' a matter of coordinating what you're thinking with what you're doing.
How to lift a car
Make sure you are well and truly warmed up before you attempt a working load.
With your feet slightly wider than shoulder width apart hook yourself in to the hook on the car.
Get your spine as straight and vertical as possible, then take a deep breath in. Then squeeze your butt forward and up (lift the car) as you breathe out. Keep your lips pursed as you breathe out- it keeps the pressure in your core so that your spine doesn't collapse.
What goes up, must come down. The joy here is that cars have suspension, so you can drop it (make sure to avoid your shins/knees/ toes or anything else that could get in the way). When you're looking for that extra edge in your training, do the 'negative' part of the movement as well.
It sounds pretty simple - and it is. Once you get over the mental hurdle, car lifting becomes a walk in the park.
If you're after more of a "cardio' workout - give this a go;
30 seconds of car lifting, 30 seconds of rest, repeat until 5 minutes has passed. If you're not struggling for breath by the end of that, throw a dead cow in the back of the car and go again.
