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Blog: Keri's Blog

This blog is all about helping you get fit, in shape and healthy.

Showing 4 posts from January 2011 for this blog.
Chunking Your Fat Loss Goals
Monday, January 10, 2011

Now that you have set your goals for the new year... It's time to think about how you are going to make them happen.

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.

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Setting Fat Loss Goals
Saturday, January 08, 2011

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 do anything to achieve any of your goals or you have struggled but wasn't able to reach it, then maybe you should set them a little smaller for 2011 so that you can achieve some of them if not all.

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.

If you have struggled in the past to reach your goals or if you always reach your goals, then you absolutely must read this post so you can get even more clear on how to write achievable goals.

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Reflections on 2010
Wednesday, January 05, 2011

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 than 2010. Think of any goals you haven't achieved yet, and see how you can actually bring them to reality.

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Cinnamon For Fat Loss
Sunday, January 02, 2011

Use this spice to lose belly fat

This spice has been used for hundreds of years for its medicinal qualities. You probably already use it, but don't even know it's helping you.

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 its anti-bacterial and anti-fungal properties • improve circulation

So what is this miracle herb?


Honestly, for years this has been one of my favorite 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, yogurt, 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 mouthwatering.

Yesterday, we started experimenting with a cinnamon drink. It's delicious. Boil 3 tbsp of cinnamon and.... of baking soda in 1liter 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?

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Keri Norley (Contact)
Sydney, NSW Australia
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