How many times has your new years resolution been to lose fat? Many of us have, come midnight new years eve, said that 'this year is going to be the year that we're finally going to shift the stubborn unwanted area of body fat'.

Then, 2 weeks later, for whatever reason, we forget!

What is it going to take to actually lose fat this year?

The first step to reaching any of your new years resolution, whether its for fat loss, or anything else, is to come up with a plan.

Once you have that plan, take the first step to making it happen.

Sounds simple, right? It is.

First, you need a plan that is going to work for you.

Next, you will need someone to hold you accountable to that plan. Unless you have a rock solid fat loss mindset, you are going to need people to help you, to push you and to support you in your fat loss journey.

We all come up with excuses as to why we "can't" lose fat. An "excuse proof" plan is a must so that you can finally shift that fat. Once you have started, it is easier to keep going - just make sure you get started.

This is where a personal trainer is SO important. A personal trainer will hold you accountable to showing up. A personal trainer will hold you accountable to doing all the things you know you need to be doing to lose fat (and many of the things you never knew you were supposed to be doing).

A personal trainer who is trained in Biosignature Modulation can help you identify your fat loss roadblocks, and help you blast through them, so that you burn fat faster than ever before.

Without a personal trainer and a well thought out plan, your new years resolution could fall into the pile of new years resolutions that never happened.

Make 2012, the year that you finally shift your stubborn unwanted area of body fat.

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.

Well, it’s official… I am ready to lose my pregnancy weight.

I woke up this morning with a full day of clients on for my coaching business and a family to care for… PLUS extra work to do with an article to write for the Copy Idol competition that I am a part of.  I wasn’t sure how it would all fit in!

Have you ever woken up with the same feelings?  So much on your plate and unsure of how you will make it work.  After you have woken up feeling that way, the most important part is what you will do next.  

I once read something that said that when the Dalai Lama was asked what he did when he was very busy and stressed, he said, “I meditate more”.

For many of you, you may be thinking, “but I don’t have time to do that, that’s my problem already, I don’t have enough time in my day.”

We all have 24 hours in a day, it’s just a matter of how you choose to use them.  When you are focused and with a clear mind, you will get more done in a shorter period of time.  

When you decide to run around in a stressful state, there is a tendency to make mistakes, get distracted, waste energy, and everything just takes longer.  

5 Quick And Easy Tips To Relieve Stress

So let’s talk about 5 easy and quick ways that you can bring clarity and peace of mind to your busy day.

Here are some fun exercises you can do to energize your body and get everything flowing.  These can be done anywhere and only take a few minutes.  If you enjoy doing these, check out The Ultimate Weight Loss Program, our online program, where we show you at least 40 different exercises and stretches you can do anytime to help you reduce stress.  This is great if you only have a short time to exercise!

                   

   

   

5.    Want a quick Fix? 

I’ll give you one option.  Flower Essences!  Here in Australia, we have Bush Flower essences.  I love them and there are many combinations you can get.  The best one for stress relief is called Emergency Essence.  
There are also Bach Flower Essences that originate in England.  You will find Rescue Remedy will help for stress relief. 

You just drop the remedy under your tongue and it can be taken many times a day with no side effects.  Read the bottles for dosages.  These will be found in health food stores and some chemists.  If you have any health conditions, please check to make sure these are safe for you to take.  

Although I haven’t explained what they are, just trust me when I tell you that they work.  I studied under the creator of Bush Flower Essences and watched amazing things happen to other people and myself when using this technique.    

There are so many great easy ways to relieve stress.  Although I may have given you a few new ideas, some of them you have probably heard before.  The important thing to remember here is to DO THEM!  

If you find yourself feeling stressed, stop and do something to calm yourself down.  Your whole day will be much better and can be turned around when you do.  Commit to making yourself and your body number one and this stuff will just come naturally and be easy!

For more information on relieving stress and creating a healthy lifestyle, please contact Evolve Your Health now.  Pick up the phone and call 02 8006 1256 or email us at info@evolveyourhealth.com.

Let’s have a bit of fun today and talk about something so rarely spoken of… Poo! 

The Benefits of Poo…  

When I ask my clients to talk to me about their daily habits on the toilet, most get embarrassed and wonder why I’m asking. 

How Many Times a Day Do You Go?

Simply put…  If you are not going to the toilet frequently, you are not releasing toxins.  

Let’s just say… today, you woke up and had your morning bacon and eggs.  Then you go to work, sitting behind the wheel of your car in traffic.  An hour later you show up and the food has just sat in your tummy.  

Then you have your morning coffee on the way into work because you need that hit of caffeine to get your day started.  You get to work and take the lift up to your floor and then sit behind your desk typing away at the keyboard.  

You get a bit hungry and decide to have a pastry that the office has brought in for the staff.  Then sit back down again.  

Off to lunch where you have a sandwich that likely has more bread than fillings and remember the sugary sauce you add to it so that it tastes better.

Then back to the desk.

For your afternoon tea, if you remember to move away from your desk to eat it, is a piece of fruit.

Are you getting the picture?  Eat… sit.  Eat… sit.  

Now, where in the day was the toilet stops?  I am amazed at how many people think it’s ok to spend even one day without going poo!  Never mind the lack of water in people’s diets, and consequently a lack of urination.

So why is it important to frequent ourselves at the toilet?

To EXPEL SH#T!  Excuse my language but that’s what you are doing!  You take in all this food and please remember that food is not something we should eat just because it tastes nice and we are emotional beings, so we must eat to suit our cravings.

Food is a source of energy.  Once the body has gotten what it needs out of the food, then the rest needs to be eliminated.  When you don’t eliminate it, then you get a build up of toxins in your body and your colon.

The toxic build up can actually cause decay in your body.  This decay can attract viruses and bacteria and all sorts of yucky bugs to the area.  When the yucky bugs are there many of the good bacteria that keep our system clean, gets killed off.  

Imagine an animal killed on the street with bugs flying around it and eating it from the smell of the decay.  That’s what your insides can start to look like!  YUCK!  No Thanks!

All of the build up and bugs can lead to disease and sickness.  The first symptoms may be fogginess, forgetfulness, restlessness, fatigue, and lack of endurance and energy.  

So, in order to keep your insides healthy, you MUST POO!  Going to the toilet a couple times a day is a GREAT thing!  Also remember that you must drink water to flush out your system as well.  If you don’t have enough water in your body, then the fluids that move your food through get sticky and it makes it more difficult again for your body to flush out the toxins.

How can you keep your insides clean?

 
To start with, eating a diet high in fibre is part of a healthy lifestyle.  This doesn’t mean go out and buy some high fibre shake to get your bowels moving.  Eat things with roughness that will clean you as they move through!  Eating fruit and veggies is nature’s way of cleaning you.

Exercise!

Get up and move and things inside of you move!  You know you should do it.  The question is, “Are you?”

To fast or not to fast?

The thought of not eating for some people sounds like the craziest, stupidest thing you can do.  I know it did to me when I first heard about it.  The more that I have learned about fasting, the more I understand its wonderful benefits, if it’s right for you.  

The most common fasts that I have seen are…
Water fast, where you don’t eat anything and only drink water and…
Juice fast, where you don’t eat solid foods, but can juice anything and also drink water.

They can be done for different durations depending on the results you are after.

If a fast seems like too much for you, then you can do a cleanse.

There are multiple ways to cleanse.  All of them should eliminate anything processed.  That also means no added sugars to anything.  All the ones that I have seen eliminate dairy as well.  This leaves you with eating yummy fruits, vegetables and proteins.  

The reason for doing your cleanse, will determine how far you take it.  

For either a cleanse or a fast, please speak to a healthcare professional before you start to make sure that it is safe for you.  Look for naturopaths or dieticians who specialize in this area or who have worked with these in the past.

The benefits to fasting or cleansing are amazing!

You will regain vitality, have glowing skin, can help with eczema, headaches, pains in the body, and respiratory and circulatory conditions, kick starts weight loss, increases your metabolism, boosts your energy and so much more.  

I will give you fair warning from personal experience… Although these are the benefits and they do come eventually…  The first few days can be horrible.  Your body is releasing all the toxins and dead smelly stuff filled with bugs into the system to get it out.  By doing so, it’s likely you will feel worse before you feel better.  Trust me though, it’s worth it, so stick with it!  

Colonics and Enemas… What the heck are they?

Ok, so this gets into messy territory.  I know many of you don’t want to imagine something being stuck up your bum filling with you with water so that you can have it all flow back out again.  But you just did!

It took me a long time to get the courage up to actually try this.  Since doing it, I’m a huge fan!

The difference between the two is simple.  With a colonic, there is a tube gently placed up your bum and water is moved through so that it gets all the way through your colon.  As it is happening, your faeces is happily moving through another tube and out of you, so you will not see or smell it.  This is administered by a qualified practitioner.

You can do an enema at home with a kit that you can buy online or at some chemists.  It only gets to the lower part of the colon.  You allow the water to go up and let it sit for a while, then you go to the toilet and let it all come out.  My husband and I did this together for the first time… Let me tell you it was a bonding experience.

At first it’s a bit uncomfortable, having the pressure of water inside of you, but the results are wonderful!  

My tummy is flatter, I feel clean, have more energy, my skin gets a glow back, I am more focused and my overall sense of well-being is lifted.  It truly only takes 30 minutes at home, if you do an enema, and is well worth it!

With all this talk of toilets… well… I gotta go!  

If you have enjoyed learning about cleaning your system today and want to know more about how this can help you, pick up the phone and call 02 8006 1256 now.  If creating a healthy lifestyle is what you are after so that you can look and feel your best, then you absolutely must start by calling us or emailing info@evolveyourhealth.com today!

When was the last time you found yourself in a bellowing laugh?

What about the last time you laughed so hard you cried (or even wet your pants)?

Laughter = Medicine for the Soul

Did you know that a recent study showed that pre-school-aged children laugh up to 400 times a day, but by the time we reach adulthood, we laugh a mere 17 times per day on average?  (Just by my observations, I would say that laughing 17 times a day would be a stretch for many).

I could go on for ages telling you the benefits of laughter, including an abdominal (and cheek) workout, the wonderful hormones getting released and racing through your system, and connecting with people socially.  Instead of going on with details... just go laugh and find out the benefits for yourself.  It's free, is easy to do and can be done anywhere.  Start now... ha ha ha ha hoo hoo haa heeeee. snort...

In all honesty, if it's a struggle for you to laugh, then smile!  If all of that is a struggle, then pretend to laugh and smile.  Your body doesn't know the difference.  Your body will still love the fact that you are doing it, even if it's pretend.  If you do it over and over throughout the day, it will just become habit and you won't be pretending anymore or you can just laugh and smile without even thinking about it.

When you wake up every morning... laugh before you even get out of bed.  I promise if you do that, no one will ask you if you got up on the wrong side of the bed!  Hugh usually starts by saying some variation of ho ho ha ha ho ho ha ha ho, using different tones.  It doesn't take me long to break out in hysterics and then we are both laughing in bed, before we even get out of bed.  It is so much fun!  Give it a go.

"The most wasted day of all is that in which we have not laughed." Sebastian Roch Nicolas Chamfort.

Play like a child and laugh so hard it hurts!

PS- Have fun laughing and remember to do it frequently throughout the day!  The more you do it, the easier it becomes.   Pay attention to how contagious it its and the amount of smiles you can put on other people's faces just by you laughing.  You will make many people's days by laughing... doesn't that feel great?

PPS- Experiment with different ways to bring on laughter.  If you come up with a fantastic way to make yourself laugh, we would love to hear what you have done.  Thanks for sharing your smiles.