LIVFIT FITNESS

TURBO-CHARGE YOUR FAT-BURNING MACHINE!

2012-01-26T21:05:00.001-07:00

TURBO-CHARGE YOUR FAT-BURNING MACHINE!

Everyone I know hits a plateau every now and again, including me... Most everyone I know either fit, slim, overweight or feeling depressed needs a bit of a push to jump-start their fat-burning machine aka their metabolism.

When I have a photo shoot coming up and I don't feel camera ready I have to get my body fat down fast! To reach my weight loss goals within two weeks, which is usually lowering my body fat 3 to 5% I have to mentally prepare my winning game plan first.

My modeling weight loss secrets are actually not secrets at all... It all comes down to hard work in the gym, eating right and having a positive mental attitude. I begin by writing my short-term goals, making powerful success affirmations and creating a fitness plan to create rock hard abs and glutes - it all comes down to self mastery, willpower and discipline.

POWERFUL FUEL YOUR BODY NEEDS

Eating a healthy diet low in Glycemic Index always puts my metabolism in over-drive and will will for you too. I eat small meals every 3 hours consisting of lean protein, complex carbs (before noon), good fats (afternoon) and lots of fresh veggies and salads. My last meal is by 7 pm - ensuring that I go to bed feeling light and well nourished.

A healthy diet is critical to turbo-charge your metabolism. Here is a list of fat burning foods that when used in the right combination shown above will fuel your metabolism even without working out... Of course doing cardio and weight lifting 5 to 6 days a week will sky-rocket you to achieving weight loss success as well as build a sexy, lean physique!

FivFit POWER FOODS FOR SUCCESS

Avoid ALL processed foods. Watch out for hidden High Fructose Corn Syrup, Hydrogenated Oils, High Sodium & Preservatives. Drink 80 to 100 oz of purified water daily. Eat meats with only seasoning, stay away from sauces high in
sugar.

By eating LivFit Power Foods consistently YOU WILL turbo-charge your fat-burning machine!

Proteins

Boneless, Skinless Chicken Breast/Chicken Tenders, White Albacore Tuna (in water)Salmon, Halibut, Tilapia, sushi (without rice), Mahi Mahi, Swordfish Extra Lean Ground Beef or Ground Round (92-96% - eat sparingly), Buffalo, High Quality Protein Powder (Whey, Casein, Egg), Eggs Whites, Top Round Steaks or Roast (eat sparingly) Top Sirloin (eat sparingly) Ground Turkey, Turkey Breast (stay away from processed deli)

Complex Carbohydrates

Oatmeal (Old fashioned or Irish steal cut) Sweet Potatoes, Yams, Brown Rice, Ezekial Bread, Whole Wheat Bread (with at least 3 to 4 grams of fiber per slice)

Fresh Vegetables/Fibrous Carbs
Green Leafy lettuce (red, green, romaine) Broccoli, Asparagus, String Beans, Spinach, Bell Peppers (Green or Red) Brussels Sprouts, Cauliflower, Cabbage, Celery, Cucumber, Carrots (steamed), Eggplant, Onions, Pumpkin, Garlic, Tomatoes, Zucchini

Fruits & Berries
Mixed Berries, Oranges, Apples, Grapefruit, Peaches, Strawberries, Blueberries

Healthy Fats
Omega’s 3, 6 & 9, Natural Style Peanut Butter, Olive Oil, Safflower Oil, Flax seed Oil, Fish Oil, Avocado

Nuts & Seeds

Almonds, Walnuts, Pistachios, Flax Seeds, Sunflower Seeds

Condiments

Mustard Garlic Mushrooms Onions - raw, Dry Seasonings, Fresh Herbs, Scallions, Sea Salt, Pepper

By feeding your miraculous body with the fuel it craves you will be able to shift easier and with less effort. Food has vibration, by eating whole, raw fruits and veggies will raise your vibration frequency. Embrace your journey to success by living my LivFit Lifestyle to empower you to reach your goals and dreams sooner with more joy in all areas of your life each step of the way.

Please feel free to leave a comment or ask a question and I'll gladly answer your questions. Thanks for reading! Until next time... Liv Fit! Train Hard! Liv Happy!

Carol Whitaker
Lifestyle Fitness Coach & Life Coach

CREATE YOUR DREAM BODY BY BELIEVING IN YOU!

2012-01-21T09:41:00.000-07:00

CREATE YOUR DREAM BODY BY BELIEVING IN YOU!

"Success means having the courage, the determination, and the will to become the person you believe you were meant to be" - George Sheehan

Take control of your life by BELIEVING in YOU! You are worthy to have the body of your dreams. To transform your life and body you must learn to control your thoughts and feelings. Change your thoughts and you will change your body. By practicing daily to think on purpose and release limiting beliefs that do not server you, you will become the master of your mind. By deliberately choosing to think positively you will be happier, will have more willpower and fortitude to succeed!

You were born with infinite intelligence, fortitude and the determination to accomplish any of your goals and dreams. You were born to be successful in all that you do! Use your divine powers within to Dream Big, to believe and then allow your dreams to come true. Each of us were born with nobility within us, it's our birthright to a have ALL the good life has to offer, including a fit, lean, healthy body.

It begins by taking baby steps, if working out and eating clean seems like too much to contemplate then start off small, step by step, a day at a time. For example park your car out far in a parking lot, take the stairs, walk to the mail box, or take your dog for a walk each morning or evening.

MOVE MORE

By moving more your body will become more alive and energized, soon you will have the desire to exercise more intensely. Your body is designed to be active; it craves exercise equally to craving food and sleep. We weren't born to sit in front of a computer all day or be a couch potato. We were created to live healthy active lives to invigorate the body, mind and spirit each day!

You can start living a fit lifestyle at any age. It all begins with believing that you are worth it and that you deserve to have all the beautiful gifts of life has to offer in all areas of your life.

KNOW WHERE YOU ARE GOING

To begin, know where you are now and where you are going, then create an action plan. Write down 3 goals in the present tense that you believe YOU CAN and WILL achieve within a week's time. Make them simple enough to be able to accomplish each day, then post your goals where you can read them aloud morning and night. Read them with emotion as though you have already accomplished your goals. Once you accomplish them reward yourself, buy a new pair of jeans or get a pedicure. Then create new goals that will stretch you a bit more, continue until you reach your fitness goals.

LOG YOUR WAY TO SUCCESS

The next step is to buy a notebook that you can carry with you so you can log your daily meals and exercises. Write down everything you eat and how you felt when you ate, pay special attention to your emotions when you have a craving for junk food. Create a game plan to avoid giving into those unwanted cravings ~ stay out of the kitchen... go for a walk, call a friend or drink a big glass of water and chew some gum.

Then set 30 to 60 minutes aside 4 to 5 days a week for exercise. For example, do cardio on Mon, Wed & Fri and weight training on Tues & Thur and rest Sat & Sun. Begin with what you enjoy doing most, if it's taking your dog on a speed walk each morning count that as your cardio until you build enough endurance to do HIIT (High Intensity Interval Training) for 20 minutes. Do what makes you happy and you'll be more likely to do it on a regular basis.

SCULPT YOUR PHYSIQUE

Carol Whitaker

And last but not least, embrace stregnth training. Strength training is a must to create a lean, sculpted physique. You do not need a fancy gym membership to get lean, you can train at home. I haven't stepped foot in a gym since I got married 20 years ago. I built my body with dumbbells in my home gym, it's my favorite room in my home. YOU can too! Buy 3 sets of dumbbells, medium, heavy and heavier to keep your muscles building as you improve your strength and endurance. All you need are dumbbells, a lifesize mirror, and a n incline bench, and voila ~ you will have your very own home gym!

EAT HEALTHY

Eat a healthy diet every day by eating a small meal every 3 to 4 hours, eating every few hours will jumpstart your metabolism as well as keep your blood sugar level. Make your three main meals consist of lean protein, complex carbs and fresh veggies and have a protein snack between your main meals. Portion control is a must, use the size of the palm of your hand for a portion of protein and complex carbs, you can eat all the fresh veggies your stomach can handle. Use high quality whey protein powder if needed to ensure you get enough protein into your diet. Protein is a huge part of a fit diet plan for any athlete.

And drink lots of clean water, I personally prefer to drink Liv Sxinney or Green2o Max in my water to detox my cells and aid in weight loss, it keeps my physique leaner, and best of all it tastes delicious and is highly refreshing. My body actually craves the chlorophyll in it, I love it!

BE TRUE TO YOU!

By being true to you and honoring ALL that you are, will will accomplish your goals and dreams. Create your dream body by believing in you! Become the master of your mind and focus on your goals with faith and belief. You can become anything you set your mind to! Dream big! And don't let the stumbling blocks along the way discourage you from believing in your dreams! Follow through with your fitness goals to achieve your hopes and dreams. I promise you if you do you will be more empowered than ever and your life will improve in miraculous ways!

~Carol Whitaker

Lifestyle Fitness Consultant & Coach

THE POWER OF THE ART OF ALLOWING

2012-01-18T17:29:00.002-07:00

THE POWER OF THE ART OF ALLOWING

“Self-disciplined begins with the mastery of your thoughts. If you don't control what you think, you can't control what you do. Simply, self-discipline enables you to think first and act afterward.”

~ Napoleon Hill

The gift to allow your dreams to come true is just that, a gift. You can ask and ask and ask for your dreams to come true by declaring your intentions; however, if you do not release your negative energy of self-doubt, fears and anxieties about your current reality and that which you are asking for, then you will not be able to receive that which you desire no matter how hard your try.

The power of the Art of Allowing is truly an art, which requires having initiative, desire, faith, determination, motivation and dedication in believing and allowing that which you hope for to come to fruition. It begins in your mind, by using the power of your mind and being positive through your thoughts and desires. What is your dominating desire? What do you wan to manifest into your life right now, tomorrow, 2 years from now?

You have the power to shift your thoughts and feelings to enable you to utilize your immense power within, to create the life of your dreams intentionally, by harnessing the power of your mind. When you are in control of your thoughts you will be able to release limiting thoughts and emotions in your conscious and subconscious mind. Your mind is your greatest tool of creation of which to call upon and embrace the laws of the universe. You can master your life by mastering your mind. You can be the master of your life--but only if you have the passion and desire for change wholeheartedly.

STOP FIGHTING YOUR FEELINGS

Stop fighting your feelings of reality, instead look for the good in your life, forgive and forget those whom you are having negative feelings towards, then love and bless them. Look at the way you are living now. What have you manifested so far? Your world around you is in fact a reality of your past thoughts and feelings.

Ask yourself why you want to change? What do you want to improve in your life? Can you believe in your true-essence, the spiritual higher power within you? If you answered yes then you have the necessary building blocks to truly get the results you desire, that's wonderful! And if not, no worries... You can capture the burning desire to succeed! You can become a powerful creator and create your life on purpose and with great intention.

You must know where you are right now and where you plan on going, and then you will have the desire and motivation to get moving towards that which you want. Did you know that only 3% of our population earns 97% of all the money that is earned ~ isn't that astonishing? Why is that you may ask... It's because only 3% knows how to use the powers of their mind to create their goals and dreams. Think about how many people are stuck in their way of thinking, you may be one of them. If you continue to do what you always have done you will continue to always get the same results.

YOU ARE MAGNIFICENT

Do you know who you really are? Are you happy? Are you following your bliss? If not then you have some work to do. You are, in fact, a spiritual, eternal being of perfection filled with pure energy, love and light. YOU are MAGNIFICENT! Ponder who you really are. Take time to still and quiet your mind and to feel your true self vibrating within. As you do think about your higher-self, focus on your energy and allow your energy to shift into a harmonious state of being with heavenly powers. This in fact will begin to bring your body, mind and spirit together, which is the beginning to be able to practice the Art of Allowing.

You must learn how to shift your thoughts and feelings to become the master of your powerful subconscious mind. Your life experiences and those that you associate with have created paradigms within your mind, of which keep you stuck; it is locked in your subconscious mind so you cannot expand your awareness and enlightenment without shift and creating new belief systems which support your desires.

ALLOW SUCCESS TO COME TO YOU

By choosing to have powerful thoughts and feelings of success you will be able to create new beliefs and have increased faith which will enable you to break free from your limiting sub conscious beliefs, or paradigms. If you can release the limiting part of your mind that controls your negative beliefs and behavior you will be able to shift your paradigms into a new dimension of hope and belief, having faith that all things are indeed possible.

Put your desire in writing. Writing is a manifestion tool of creation. Write down in great details how much you want to earn, what you want to do, how you want to look, how you want to live your life, use your imagination and dream big! Then read it often throughout the day. Believe that you can have your dream some to fruition. Use the power of your mind; seeing, believing and allowing your goals and dreams to come to you easily by taking the path of least resistance. And always share your abundance with those in need.

When you become clear in your desires, sift through your options and create a detailed plan of action for enabling the Art of Allowing to become part of your daily beliefs and life. You too can become highly successful and receive vast abundance in all things, in all areas of your life, you can become one of the 3%!

When you shift your paradigm you will become empowered, hopeful, filled with faith, enthusiasm, and you will be filled with love. Your life will transform in remarkable and miraculous ways. Your efforts and beliefs will touch people’s lives in unfathomable ways, all because you know and believe in who you are.

You know how to dream big dreams, so Dream Big! Know and believe that dreams do come true! Dream, believe, and allow. Have faith in your abilities and allow the power s of heaven to fill your soul with enlightenment as you walk each day in your power and radiate your beautiful light within.

With love,

Carol Whitaker

Lifestyle Fitness Consultant & Coach

EMBRACE LIFE!

2012-01-15T14:16:00.001-07:00

EMBRACE LIFE!

“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on or blame. The gift of life is yours; it is an amazing journey; and you alone are responsible for the quality of it.” ~Dan Zadra

You can create your day on purpose. It is much easier thank you may think. It is as simple as thinking thoughts that bring you joy and declaring your intentions with a grateful heart. Say aloud with enthusiasm that “everything good is coming to you effortlessly”. Joyfully embrace feelings of excitement that miracles take place daily in your life.

You can enhance your glorious journey through creating your thoughts and emotions on purpose. See your day unfold as you wish it to be. Visualize all the fabulous people and experiences you will have today, tomorrow and in weeks to come..

Rejoice in Your New Day! Focus on Prosperity, Good Health, Happiness & Love!

Your divine creator has promised there is more than enough abundance of every kind for us to fill our lives with more than enough to share….

So today give more hugs, smiles & show your appreciation to your precious loved ones, friends and associates. Focus on all the wonderful things they do for you. To enhance all goodness in life more fully relish in the warm of your higher self to fully create the life of your dreams.

Today fill your essence with gladness and charity. Give to those you feel impressed to uplift and help make it a better day for them as well. Expect miracles! You can have all that you desire…. Today is a New Beginning!

Have a beautiful day!

~Carol Whitaker

YOU CAN HAVE YOUR DREAM BODY

2012-01-13T17:57:00.000-07:00

YOU CAN HAVE YOUR DREAM BODY!

“Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz

YOU can have your dream body! Anyone can. It’s just a matter of believing in you and releasing limiting thoughts that are keeping you stuck emotionally. When negative feelings arise don’t try to fight them and hide them in the corner of your mind, instead make peace with your thoughts and create new empowering thoughts and beliefs that support your fitness goals and dreams.

Thoughts, feelings and emotions are the footings and foundation to build the life and body of your dreams brick by brick. Your thoughts are the blueprints of your physique, your emotions are the materials needed and your beliefs are your workers bringing it all together to create the reality of your masterpiece which you planned and envisioned.

So it is with negative thoughts as well, all thoughts and feelings are manifested into your reality in all areas of your life, including your body; your body is a manifestation of your inner thoughts and feelings. Do you like what you have constructed so far? If not, go back to the planning board and redraw your plans & blueprints to enable you to fully accomplish your goals and dreams.

THINK THIN

It’s no wonder millions of people are overweight and unhappy; they don’t think and speak kindly about themselves which creates feeling of depression and sadness. The end result is emotional pain which in turn increases emotional eating & binging.

The body is very smart, it always manifest exactly what you think and feel about most. The body is a reflection of how you truly feel deep down. By thinking powerful, positive thoughts you will be creating a firm foundation to begin any fitness goal, by speaking and thinking loving thoughts you will literally improve your life and physique in remarkable ways.

Having a positive mental attitude of love and gratitude is life changing. By seeing a glass as “half full” you will have the desire to eat healthier foods naturally, and you will find that you will have more energy to be active throughout the day resulting in a happier, healthier way of life!

EAT CLEAN

To be able to transform your body eating a clean diet is required. Your body craves high performance fuel as apposed to junk or dead fuel. Begin by clearing out your pantry and refrigerator of all junk foods, white flour foods and sweets ~ they will only make you gain weight, which will then cause you to be frustrated, which will then trigger emotional eating. Get rid of packaged foods that are processed with sugars, sodium & trans fats, all of which are toxic to your body.

Read the labels! If you don’t know what an ingredient is or can’t pronounce it or if it has preservatives, throw it out! Along with any foods that tempt you to binge should also be out the door. Our bodies don’t know what to do with processed chemicals, so it stores it as unwanted fat – Not Good!

Get rid of all sugary drinks too, including fruit juices. Have a piece of fruit or berries instead. Fruits and berries are loaded with fiber, vitamins, minerals and antioxidants; however, not all fruits are created equal on the Glycemic Index scale, many have too much fructose that cause an insulin spike and will most likely spill over as fat if not used as energy.

The best time to eat fruit is before noon when you’re most likely to burn off the calories. Your pre and post workouts meals are a great time to eat a piece of fruit in addition to your protein shake. My favorite low GI fruits are apples, pears, mixed berries, grapefruit, peaches, grapes, oranges and bananas.

FOODS TO EAT TO BUILD MUSCLE & LOSE FAT

The best way to build muscle and lose fat is to eat lean protein, a complex carbohydrate & a veggie(s) with each meal & snack. Complex carbs are essential to building a sculpted physique. Unfortunately the high protein diets have given clean clean carbs a bad rap.

Complex carbs are macronutrients that every successful bodybuilder and fitness enthusiast includes as a intricate part of their diet. Complex carbs with protein are the building blocks to building lean, sexy muscles. Carbs shuffles needed nutrients into the muscles for repair and growth.

My must have carbs in my clean muscle building diet consists of old fashioned oats, wheat bran, yams, apples, (small) bananas and brown rice and lots of fresh fibrous veggies.

Remember lean muscle burns more calories at rest, when you have a lean physique your BMR is higher which increases your metabolism big time! Who doesn’t want that?

WHEN TO EAT CARBS FOR WEIGHT LOSS

If weight loss is a high priority in reaching your fitness goals then the timing of when to eat carbs is essential. Eating complex carbs daily is highly important to achieve lasting weight loss success. The body can only digest a certain amount of carbs in any one meal because carbs are high in calories. It’s scientifically proven that if you eat too many calories in one meal and do not burn it off the body will store the unused energy as fat, creating a soft figure with unsightly cellulite.

Carbs are the body’s preferred source for energy. If you eat a small amount of carbs, around 20 to 30 grams with each meal at the first part of the day and stay active you’ll burn the calories for energy ~ not as fat. If you eat most of your carbs at dinner time when you’re most likely prone to want to relax after a busy day the overload of calories will be stored as fat for future energy.

Timing is everything. Eat a small portion of complex carbs with protein and fruit or veggies the first few meals of the day, aim for eating about every 3 hours to keep your blood sugar level, to increase your metabolism and for sustained energy to keep you on the top of your game.

SIZE DOES MATTER

A portion size of protein and carbs in each meal is about the size of the palm of your hand. To increase fat loss, have a small portion of a complex carb with each meal until 2 or 3 pm, and then eat protein with salad and fibrous veggies the rest of the day. You can eat all the fresh veggies your heart desires; veggies are high in nutrients and fiber which will also aid in weight loss. Also be sure to drink approximately a gallon of purified water a day along with clean diet to keep your metabolism in high gear.

MUSCLE BUILDING MEAL MENU (SAMPLE)

Here is a sample of what to eat to build muscle and lose fat. Eat 30 grams of protein, 25 g complex carbs & raw veggies with each meal before 3 pm.

Meal 1 (breakfast): Old fashioned oats. Cook in water and light almond milk, mix in 30 g vanilla whey protein powder, dash of cinnamon & nutmeg or have 4 egg whites with 1 yoke.

Meal 2 (snack): Whey protein shake made with water, light almond milk & a piece of fruit (low GI), dash of cinnamon

Meal 3 (lunch): Lean chicken breast with a spinach & romaine salad with fresh veggies, mix with 1 tsp to 1 T of omega 3, 6 & 9 blend & balsamic vinegar

Meal 4 (snack): Fat free cottage cheese or whey protein drink, 8 raw almonds

Meal 5 (dinner): Fish, steamed broccoli & a salad with fresh fibrous veggies, Omega oils & balsamic vinegar for salad dressing

Meal 6 (optional): Whey or Casein protein drink

Be sure to drink about a gallon of water a day. If you drink Liv Sxinney, mix 2 oz in a gallon of purified water & keep in the fridge so it’s ready & cold when you need it. Also have 1 scoop of the powerful l-arginine supplement, GO Nitrimax, around 30 to 60 minutes before bed for optimal muscle building and fat loss (l-arginine is also an excellent libido enhancer.)

EXERCISE IS YOUR FRIEND

Exercise is also an absolute must to sculpt the body of your dreams. Embrace daily exercise! To be able to transform you physique your exercise routine should consist of weight lifting with moderate to heavy weights four times a week and/or at least 20 to 30 minutes of HIIT cardio completed each morning Monday thru Friday on an empty stomach.

Weight lifting builds beautiful muscle definition for both men and women. Women, don’t be afraid to train hard and lift heavy, it’s the only way to tighten & build lean muscle. It’s necessary to exercise regularly to transform your physique into a sexy machine. Always follow up with a post whey protein shake to ensure proper muscle recovery to attain your body transformation sooner.

By being positive, eating a clean diet along with daily exercise YOU CAN reach your fitness goals! If you incorporate living my LivFit Lifestyle daily you will be able to maintain a fit physique for life!

Thanks for reading... Until next time... Liv Fit! Train Hard! Liv Happy!

~ Carol Whitaker

Lifestyle Fitness Consultant & Coach

YOU CAN GET IN SHAPE!

2011-12-29T23:38:00.000-07:00

YOU CAN GET IN SHAPE!

EMBRACE FITNESS

Getting in shape is truly a gift that only you can give yourself. It's the one of the greatest gifts of all! Embracing a fit lifestyle is highly rewarding in all aspects of your life. However, as you know fitness success doesn’t happen overnight. It takes desire, motivation, commitment and determination on a daily basis to attain your fitness goals and dreams. Though the thoughts of getting in shape may seem overwhelming it is attainable!

You may try to rationalize why you just can’t find the time to take care of you. There are plenty of excuses of why millions of Americans are overweight and even obese... Living a fit lifestyle begins by taking baby steps in the beginning, and before long you will be moving more and then you will soon realize that you are more energized and able to run!

To fully be able to embrace a healthy lifestyle you need to learn to love yourself unconditionally and believe that you are worthy to achieve your dreams of being in shape. YOU deserve all that your heart desires and can have that which you dream of.

Unfortunately too many people lack the motivation needed to commit to starting or staying on track day after day. It begins with your habitual thoughts and feelings. Having negative self-talk will hinder your efforts to get in shape. Having a positive mental attitude will greatly assist you as you set forth to living a healthier lifestyle.

YOU ARE AMAZING!

It all begins by knowing and believing that YOU ARE AMAZING in every way! YOU should be the most important person in your life ~ not in an egotistical way, but in a loving way. If you don't put yourself first by thinking loving thoughts, eating clean, exercising often and doing what you love by following your bliss & dreams, then you will not be your best for you or for others.

Begin by loving yourself unconditionally as you are now. Let go of negative baggage that make you sad, mad or resentful. Forgive easily, release holding on to past mistakes, the past is to learn by, not to torture yourself with. Replace them with thoughts of thankfulness and love for all that you have learned along the way to create the who you have become today. If you aren't happy with your life, then take control of it. Believe in YOU! Believe that you can, be, do or have anything you put your mind too - literally! Doing so will shift brain waves to create a higher frequencies of thought processes which will support your ambition to improve your quality of life.

As you know living a healthy way of life is highly rewarding, you will have more success and happiness in all areas of your life. Think about those you look up to and respect. Why do you look up to them? It's because they have high energy and ignite emotions of improvement in you. When you love and respect yourself fully you will feel vibrant, healthier, happier, excited, joyful, intuitive, forgiving and empowered! Living a fit, happy life is the fountain of youth. You can turn back the clock on your ‘real age’ by thinking on purpose, living your truth, loving unconditionally, eating healthy whole foods, exercising regularly and being joyful.

By creating your thoughts on purpose you will begin to be the master of your mind. It takes time to conquer the mind, just like developing a sculpted body, it takes time, persistence and determination. By being in control of your thoughts and being positive by looking for the good in all situations, including your body, you can choose thoughts to assist you in creating your life and body of your dreams that will surely come to fruition if you do so daily!

Starting any lifestyle change is half the battle, finding the motivation to begin may seem difficult. You can begin slowly by walking briskly for 20 minutes a day or jogging on a treadmill for 15 minutes, within time you will be able to exercise longer than you did the week before and before long you will begin to see results when you look in the mirror which will motivate you even more to accomplish your fitness dreams.

GET IN SHAPE!

5 Motivational Tips to Achieve Fitness Success

1. Love Yourself Unconditionally. Think & speak positively to yourself and of others. Listen to your higher self, follow your heart, and believe in you!

2. Set Goals. Write down short term goals in the present tense, as though you have already accomplished them, i.e. “I am 10 lbs lighter.” “I wake up each morning and exercise.” “I crave healthy whole foods each day.”

3. Visualize Your Success. Visualize daily exactly how you want to be, use all 5 senses. Post a photo of your dream body. Have gratitude throughout the day for your miraculous body & for all the blessings in your life.

4. Be Prepared. Plan your meals & workout routines the night before, and then follow through.

5. Log Your Success. Keep gratitude, diet & workout journals. Being accountable to you is highly motivating and will keep you on track with your fitness goals.

If you do the above faithfully you will achieve your fitness dreams! Believe in all that you are and have fun as you continue to strive to live a healthier & happier way of life.

Thank you for reading!

~ Carol Whitaker
Lifestyle Fitness Consultant & Coach

EMBRACE YOUR TRUE ESSENCE

2011-12-14T07:57:00.002-07:00

~ EMBRACE YOUR TRUE ESSENCE ~

“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours -

it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins.” ~Bob Moawad

LIVING YOUR TRUTH

Living your truth means to live from your spirit, your true essence. In order to live from your spirit you must balance and connect the body, mind and spirit to become whole and complete.

Having control of your mind is one of the most empowering things you can do, it will literally shift your vibration to a higher energy frequency which will give you more hope, will-power and determination to dream and believe in your accomplishing that which you wish for. This in turn will enable you to attract that which is needed to fully accomplish your goals and dreams, step by step, in all areas of your life.

MIND POWER

Our minds are extremely powerful! Our thoughts literally create the world around us. You know what your past habitual thoughts were by looking at your physical body and current reality. If you do not like what you have created, do not dispair, it is of your past thoughts. You can literally create a happier more abundant future by re-claiming your power now.

You are a creator. Everything you do is preceded by a thought. You are not you finite body, that is only a part of you, your larger part of you is a spiritual being of pure energy and light ~ you literally have divinity within ~ you are a creator! So you get to create your life on purpose! Isn't that exciting! And how you do that is through your thoughts, feelings and emotions.

All thoughts, good or bad, have energy. The energy frequency flows vastly from each of us and reaches those who are needed to manifest your thoughts into your reality. Choosing on a conscious level to chose your thoughts wisely as the Lord has taught time and time again, is one of the most powerful lessons to learn while on this earth. Your thoughts create your life.

The Lord has blessed us immensely with the gift our beautiful, sacred bodies. It is an intricate creation of different energies, it is perfect energy of light. Unfortunately as we grow and experience mortal life our spiritual eyes become dim and we allow the world to program into our minds that which is scary or what we should be afraid of, sadly the world is based on fears, which is not of God.

As you progress you will learn beautiful lessons by the power of the spirit, the Lord will guide your every footstep. How do you do this you may ask; by pondering scriptures and through meditation. By being in control of your mind which is quieting your mind, having no thoughts at all, having a still mind.

QUIET THE MIND THROUGH PONDERING

If you have constant chatter in your mind it is virtually impossible to receive divine revelation and true intuition of spirit, by quieting your mind you will be able to receive and understand that which you are guided to by divine guidance from above. Take time each day to meditate and ponder that which your heart desires.

For 10 minutes, sit alone in a special room in your home where you will be undisturbed. Say a prayer prior asking for the Spirit to be with you to help you gain control of your mind. The ultimate goal is to be the boss & master of your mind, to create every thought on purpose. The mind does not like to be quiet or still, it expresses if it should stop thinking the world will stop. That is not the case. Having control over the mind will allow your spirit’s energy to emerge brightly.

Sit and breathe deeply several times, focus on quieting your mind, in other words, turning off the mind. Focus and feel spirit which is the real YOU. Ask yourself “who am I” allow the feelings of pure love fill your heart and mind. If thoughts of the day creep into your mind gently let them go and refocus on the stillness and the awareness of spirit. You’ll be amazed how empowering it is to be able to turn off your mind and allow spirit to radiate freely. Once you have sat in stillness for a few minutes, allow the words of our Savior, “Be still” encompass your soul.

Having power and control of your mind will literally transform your life, it is the beginning of all manifestation. If you think on purpose and forgive freely then you will become a deliberate creator. However, you can’t change any outcome in your life if you do not take control of your thoughts and emotions now, by living in the present and being without judgment of self and of others. Be happy by deciding to think positive thoughts. Your thoughts create emotions ~ the most powerful energy on earth.

Choose positive, creative thoughts that you would like to experience in the future, this will ultimately create your future reality. Be happy and content with all the blessings in your life now. When negative thoughts that cause you to have anxiety enter, replace them with the opposite, think of thoughts that bring you joy & happiness. Don’t try to crush negative thoughts or fight the feelings within, just let them go by having thoughts about life that you are thankful for. Pay attention to all the beauty in your life, the earth, you family, your home, etc…

LIVE FROM SPIRIT

Be the master of your mind. Remember your mind is its own entity ~ be the master of it. YOU are the Master of your mind ~ your mind is NOT the master of you! You can be in charge of your every thought with regular meditation along with practicing throughout the day.

Living from spirit takes time to incorporate into your daily life, but within time you will notice that situations that once bothered you will no longer effect your emotions, once you realize this, rejoice! That is yet another manifestation that you are living from your higher-self, spirit, which is your true essence.

May the Lord and His mighty angels encircle you with pure love to strengthen you and bring gladness to your heart as you renew & transform your life by taking control of your thoughts and emotions to create the life of your dreams as you embrace your beautiful journey along the way… Recall always, it’s not about the destination but the beauty of living in the moment as you embrace all that you are and the world around you.

Believe in the divinity within. Honor you by choosing constructive thoughts and emotions that serve you each and every day in your life as you follow the promptings of the spirit with each step you take to manifest the joyful life of your dreams.

With love,

Carol Whitaker

Lifestyle Fitness Consultant & Coach

10 TIPS TO GET MOTIVATED!

2011-12-11T22:19:00.001-07:00

GET MOTIVATED!

Motivation is the key to achieve success in all areas of life. It’s what spurs us to action, in wanting and desiring to achieve and have more in our lives. Too often people wish for change but they do not believe in their own power to achieve that which they dream about.

If you want to be healthier then you have to think positive happy thoughts of health. You can’t feel sick and tired all the time and expect to have the energy to workout, it just won’t happen. You always become what you think about most. You can look at your life now and know what your past habitual thoughts have been regarding every aspect of your life.

Beginning an exercise program can seem overwhelming to some people, but only because they look at the big picture and all it entails. It doesn’t have to be a “jump in with both feet” experience you can begin slowly and just focus on changing a couple of things in your life that will guide you to achieving your goals and dreams.

LEAVE THE EXCUSES BEHIND

I hear all kinds of excuses why people don’t exercise and why their day is just too busy to fit it in. Then they complain about how yucky they feel about their weight and their body image isn’t that great. Well, it all comes down to caring enough about you to take charge of your health and wellness now!

As with everything in life you have to prioritize what’s most important to you. If improving your health & wellness by losing weight is one of your desires then you have to make time for exercise each day and decide now that eating healthy is a gift that only you can give your body.

What are your goals and dreams you want to have be and do in the next 6 months? If you don’t know take time to ponder it, write down exactly what you would like to accomplish with great detail. Then set attainable goals that will keep you on track for having success in reaching your goals.

Make fitness a priority! Your body craves fitness just as much as it craves sleep and proper nutrition. Aim for exercising just 20 minutes a day, everyone can fit in 20 minutes, if you have to wake up 30 minutes earlier and exercise first thing in the morning. By making simple lifestyle changes you'll have more energy, you’ll feel happier and healthier as well as you'll feel empowered and have more self-confidence. Here are some motivating tips to assist you in getting moving today!

CAROL'S TOP-10 WAYS TO STAY MOTIVATED

1. MAKE YOUR WORKOUTS A HIGH PRIORITY
Schedule your workouts on your calendar as you would a business meeting. If you can workout first thing in the morning that’s perfect! You’ll have it done for the day and have a feeling of self fulfillment, it’s a great feeling. You’ll also have extra energy to get you through the day.

2. SET ATTAINABLE GOALS
Write down 5 short term goals in the present tense followed by a completion date. Create a detailed plan for success. Be specific such as, "I workout 30 minutes each day." or "I eat a small balanced meal every 3 hours." Then see yourself as though you have already accomplished your goals. Feel what it feels like to be at your perfect body weight, imagine your world as you want it to be.

3. CHOOSE A LOCATION TO WORKOUT
Choose a gym close to home or create your own gym. All you need are dumbbells, a bench and a mirror and you’ll have your very own gym right at home! Create your gym by making it fun; have a fitness poster to motivate you, have a TV & a DVD player to follow along with your favorite workouts, or have a radio to play music loudly to add liveliness to your workouts.

4. BELIEVE IN YOURSELF
Love everything about you. Loving yourself unconditionally will open your heart to believing in you! I always say "Believe in your dreams because dreams really do come true!" If it’s your dream to be fit and thin then BELIEVE YOU ARE NOW. Our minds are very powerful. By loving and believing in you all things are possible.

5. STAY POSITIVE & HAVE AN ATTITUDE OF GRATITUDE
Be grateful for your body as it is now. Give thanks as though you have already accomplished your fitness and wellness goals. See yourself as the perfect health, size, shape and weight as you aspire to be. The more you are grateful for the more you'll have to be grateful for!

6. KEEP A FITNESS JOURNAL
Journal keeping is imperative for fitness and weight loss success. Having a journal for diet and exercise is a great way to track your growth and improvements. Using a diet journal holds you accountable for everything you eat & drink, it will help you immensely. Be honest and write down everything you eat. You'll begin to think twice about what you put in your mouth.

7. CREATE A SUPPORT GROUP
Having a buddy system is a huge benefit to assist you in your weight loss efforts. Tell all of your family and friends your goals and then you will feel less likely to want to overeat at a family gathering or social events with your friends. Exercise with a friend, it’s so much more fun to workout with friends. Surround yourself with people that believe in you and that will support you in your fitness goals and dreams.

8. HIRE A FITNESS COACH/TRAINER
Hire a fitness guru to help you learn how to properly plan your meals and exercise routines. Be selective; follow your heart in choosing the right coach or trainer for you. There are all sorts of trainers and coaches from yoga to bodybuilding to choose from. Finding the right one for you will give you more self-confidence in the gym and more will-power at home. Being accountable to someone who you look up to will skyrocket you to success.

9. GET ENOUGH SLEEP
Sleep is an imperative to achieving a lean, fit body. Your body repairs worked muscle tissues during sleep. Try to get to bed by 10:30 pm each evening so your body can recover properly. You’ll not only have more energy the next day but you’ll feel stronger too!

10. FOLLOW THROUGH
Start your fitness plan today. Follow through with your goals, journal writing and exercise routine daily. Set your goals, write down a timeline when you will reach your goals, then reward yourself when you do. Get a pedicure, see a movie you've always wanted to see, or read a good book.

If you commit to staying motivated and on top of your game by exercising regularly you will soon discover that it will become a way of life. Staying motivated is a mindset. Believe in yourself and enjoy the new you!

~Carol Whitaker

Lifestyle Fitness Consultant & Coach

SCULPT THE SHOULDERS & ARMS OF YOUR DREAMS

2011-12-07T11:03:00.001-07:00

SCULPT THE SHOULDERS & ARMS

OF YOUR DREAMS AT HOME

Training shoulders & arms are my favorite muscle groups to train. It’s an incredible feeling to look in the mirror and see shapely defined biceps, triceps and shoulders. Not only do I feel empowered but I’m able to pick up heavy items without straining my body, it’s an incredible feeling to say the least!

I love working my arms & shoulders because the results are so visible, they’re the glamour muscles, it’s highly rewarding to feel & be strong. Not only do sculpted arms look more attractive in my clothes, but it's an awesome feeling to be strong a mother. I remember vividly when I began increasing my strength years ago I could pick two of my young children at once and put one on each hip, that’s when I knew this was the only way to live. It was exhilarating to be strong and fit, that was years ago, and I still loving my LivFit Lifestyle.

Training is a must to accomplish transforming your physique, but training alone won’t get the physique which you desire, it also take self disciple in the kitchen. When you’re training think thoughts of your body as being an

SHOULDERS & ARMS

STRENGTH TRAINING EXERCISES

· Always begin each strength training workout with a 10 minute warm up and stretch before lifting weights and a cool down of stretching post workout.

· 3 & 5 are the number of sets, 8-12 are the number of repetitions

· If you want size lift heavy weights 8 to 10 reps, if you want toning lift medium weight 12 to 15 reps.

· Use the first set as a warm up, use lighter weight and then increase weight. Alternate through biceps, triceps and then shoulder exercises - circuit training. You can choose to all of the sets below or just choose 3 of each muscle groups to do.

BICEPS & TRICEPS

5 x 8-15 Single Bicep Curls with a Hammer Down

5 x 8-15 Single Bicep Curls

5 x 8-52 Single Over Head Triceps Extensions (triceps)

5 x 8-15 Alternating Dumbbell Incline Bench Press Bicep Curls

5 x 20-40 Triceps Dips

5 x 8-15 Alternating Concentrated Bicep Curls

SHOULDERS

5 x 8-15 Shoulder Press

5 x 8-15 Dumbbell Flyes (use lighter weights)

5 x 8-15 Dumbbell bent over Flyes

5 x 8-15 Alternating Shoulder Press

5 x 8-15 Arnold Dumbbell Press

Optional: 20 minutes cardio

If you lift weights at least 3 times a week and eat a healthy, clean diet you will be able to reshape and sculpt your arms of that of your dreams. You can say good-bye to jiggly under arms once and for all!

Thanks for reading, until next time... Liv Fit! Train Hard! Liv Happy!

Carol Whitaker
Lifestyle Fitness Consultant & Coach

THE POWER OF GRATITUDE

2011-11-24T11:17:00.001-07:00

~ HAPPY THANKSGIVING ~

THE POWER OF GRATITUDE

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.” ~Melody Beattie

I cherish this time of year; Thanksgiving is one of my favorite holidays. The warmth of the energy that fills the air of giving, gratitude and unselfishness is absolutely wonderful! I relish time spent with my loving husband, children, extended family & friends, my heart overflows with love & gratitude ~ I am richly blessed beyond measure.

I adore gathering with my family as we give thanks for the infinite abundance Heavenly Father has blessed us with. I thoroughly enjoy & savor the delicious feast that's made with love; it fills my heart and soul with delight. It's a glorious day in every way!

It's also a day to forget all the clean eating rules. You don't need to worry about the weight that you'll gain, you can lose it within two weeks by living the LivFit Lifestyle, and unfortunately it comes on much quicker than it comes off. You don't need to worry about the fat grams or the high sugar desserts that you'll most likely pig out on either.

Instead, focus on having an attitude of abundance and gratitude! Fill your heart with thankfulness to God for your health, loved ones and the bountiful blessings in your life. Doing so will allow your heart to feel more joy, peace & happiness.

A NEW FITNESS DAY

As you enjoy the day filled with delicious meals and deserts know that tomorrow is a new beginning for your Fitness Goals & Dreams to begin and commit to once again. So relish today with at thankful heart and then allow yourself to be in the present moment as you gather with your beloved family and friends.

You can regroup and get back on track with your fitness goals tomorrow. It's not as difficult as you may think; begin by setting new goals & affirmations, visualize your physique as you wish it to be, exercise 4 to 6 days a week for at least 30 to 60 minutes and eat a small meal every 4 hours consisting of lean protein, good fats (with lunch & dinner) and lots of fresh veggies & salads.

Don't forget the importance of drinking at least a gallon or more of purified water, it will flush out toxins and keep your body well hydrated which will energize your sluggish body after a eating a huge Thanksgiving feast. If you have Liv Sxinney drink at least 3 to 4 oz for the next 5 days to aid in weight loss, it will detox your cells which will release fat stores easier.

MY THANKS TO YOU

I have much to be grateful for as a Lifestyle Fitness Consultant & Coach. I am deeply thankful for my beautiful clients that have touched my life in remarkable ways.

I would like to extend my thankfulness to all my fabulous readers & clients. I am thankful beyond expression to you for taking the time to read my blog and to those that have hired me as their Lifestyle Coach. I love each of my precious clients dearly.

I am thankful for all my clients past & present and for their roll they played in my life and for their light and love they shared with me, I adore everyone that I have been blessed to share my gifts and passions of health and wellness with. I will always remember them and cherish the time I spent with each one... Each client was divinely directed to me and for that I am deeply thankful...

May this special Thanksgiving Day be filled with love, joy & immense happiness as you gather with family and friends to give thanks for all your many blessings and give thanks for the bountiful blessings in your life that you receive each day. And may the Lord bless youyou’re your family with His light and love as you reflect on your beautiful life and give thanks for all the great abundance you have been blessed with now and for that which is to come...

Happy Thanksgiving to you and yours! Xoxo

With love,

~Carol Whitaker

DON'T GIVE INTO THE HOLIDAY 10 LBS!

2011-11-22T21:52:00.001-07:00

DON'T GIVE INTO THE DREADED HOLIDAY 10 LBS!

~ Carol Whitaker ~

EMBRACE YOUR FITNESS JOURNEY TO SUCCESS EVEN DURING THE HOLIDAYS

I love the holidays, most everyone is more giving, kind and forgiving as they focus on Christ, it's truly the most wonderful time of the year!

This holiday season rather than throwing in the eating clean and exercise towel, commit to staying on track with your workout and fitness game plan. Try to exercise at least 5 times a week for at least 30 to 45 minutes. You don't have to spend hours in a gym to achieve a hard body, just enough to work up a good sweat and fatigue your muscles.

Eating clean is 85% of the fitness recipe for success. Embrace a fit lifestyle by prioritizing "you" first every day. Plan your workouts and meals in advance and then follow through. Think positive, loving thoughts about your amazing body throughout the day. See and feel yourself thin as though you were already at your ideal body weight and size.

You don't need a fancy gym membership either, you can workout in the comfort of your own home. I haven't stepped inside a gym since I got engaged to my husband over 20 years ago. All you need are dumbbells, a bench, a mirror and some type of cardio machine or a DVD player to do your favorite style of aerobics.

I started out just working out in a room in my basement, and then soon came to love lifting so much that we built a weight room. I have been a fitness guru for over 15 years, it's not rocket science to be able to attain a hard body, it just takes motivation, determination and dedication to achieving your fitness dreams.

Believe that you can have the body of your dreams by releasing negative self talk and emotions that are keeping you stuck. Once you learn to think and speak correctly your body will literally transform with less effort in the gym and with ease. Your mind is your greatest tool in transforming your physique.

Try your best to think and create happy, joyful thoughts as you embrace your fitness journey to success, soon you will come to discover that you really are happier and that you're losing weight, you'll also discover that you'll begin to crave exercise. It's highly rewarding and empowering to set a goal and then to attain it. Believe that you can achieve anything which you set your mind to and then have a ball following through.

So have fun this holiday season by honoring your goals and dreams by being true to you as you aspire to achieve your fitness goals and dreams. Enjoy the festivities with your family and friends along with delicious goodies now and again, but by all means, don't give up! You can continue to lose weight and get in shape even during the holidays!

Merry Christmas! xoxo

~Carol Whitaker

Lifestyle Fitness Consultant & Coach

THE WIN INTERVIEW WITH PAULA FELLINGHAM

2011-11-12T10:36:00.001-07:00

THE WIN ~ PAULA FELLINGHAM

* Paula Fellingham Interview with Carol Whitaker *

~ THE WIN ~

I am honored to be a Show Host for the The Women's Information Network. Below is a link to an interview I did for The WIN's launch in Nov 2010.

http://thewinonline.com/videos/win-online-launch-carol-whitaker-part-1

~ Lifesytle Fitness Coaching ~

As a Lifestyle Fitness Consultant & Coach I specialize in online Lifestyle Fitness Coaching for life & body transformations. I am passionate about assisting my client's to fully accomplish their goals & dreams in all areas of their lives. I teach how to live from spirit to become whole and complete. By balancing the body, mind and spirit life becomes more joyful, abundant and easier. I teach how to fully embrace their true magnificence from within to be able to create the life & body which they desire.

I offer one-on-one personal online Lifestyle Fitness Coaching, it is incredibly powerful! I am honored to assist those that feel an awakening within to want to truly improve and transform their quality of life as I coach them daily on how to create the life of their dreams with less effort & ease. Each of my client's learn how to release limiting emotions and thoughts and learn how to reprogram the mind through the power thoughts and feelings.

I CAN HELP YOU

If you are struggling emotionally or physically, or find it difficult to be happy and positive about life, I can help you. You don't need to suffer anymore... Life is meant to be joyful in every way! I can teach you powerful life-changing tools that will literally enable you to create and manifest the life and body which you wish for.

By learning to love unconditionally you will have more inner-peace as limiting thoughts will begin to vanish as you replace them with powerful thoughts. Bing positive most of the time will become a natural way of being. By learning how to be the master of your mind you will be able to think from your higher-self, you will be able to create the life your dreams on purpose, and the laws of the universe will become harmonious within to bring about people, situations and events to manifest your intentions. It is your Divine Birthright to have all the joy and abundance in the world.

You were created on purpose. You can fulfill your destiny. You are magnificent!

By having an awareness of being happy and joyful you'll soon discover that you are blessed with tender mercies from above each new day. Soon you will live your life in an attitude of love, joy and happiness as you move along your beautiful path being filled with hope, faith and belief that all things are possible. Synchronicity will begin to unfold miraculously each new day.

Please feel free to email me at carol@liveskinnynow.com for more information or to order a LivFit Coaching Package today. Thank you!

Carol Whitaker

HOW TO SCULPT SEXY ARMS AT HOME!

2011-10-11T08:45:00.000-06:00

SEXY ARMS ARE ATTAINABLE!

Nothing replaces Determination, Motivation and Dedication! YOU CAN create the life & body of your dreams... at home!

I’m often asked how to sculpt lean, shapely arms… Well, here is a rundown of how you can create your dream physique one step at a time… Have fun training and believe that YOU CAN achieve ALL of your dreams!

HOW TO SCULPT SEXY ARMS

The only way to achieve a fit physique is to through commitment to living a fit lifestyle. Exercising 5 to 6 days a week is critical to accomplish your fitness dreams.

By doing 30 to 45 minutes of cardio each morning, weight lifting and eating a clean diet you can transform your physique. Anyone can achieve their fitness goals and dreams - including YOU!

CREATE YOUR OWN HOME GYM

I attained my fitness goals &dreams by working out in my home gym using dumbbells, I haven't stepped foot in a gym since I got married 20 years ago.

You don't need fancy equipment to transform your physique. All you need are challenging dumbbells, a mirror and an incline bench, a water bottle and an ipod to keep you pumped as your train. Having a home gym is highly rewarding on so many levels, not only does it make it easier to workout on a regular basis, but you can train alone. You can create a time each morning where you can go workout and focus on your goals as you train each morning.

WHAT YOU EAT DOES MATTER

You can train all day long but if you don't eat right you will never have the body of your dreams. Remove all white flour, sugar, high sodium and preservatives. Eat clean every few hours along with drinking plenty of purified water. Incorporating Liv Sxinney/ Green 2o, Go & cRave into your healthy eating will turbo-charge your fat-burning machine ~ your metabolism. (you can learn more about Liv products at http://www.zxoomers.com/LivSxinneyGirl)

Eating clean is critical to attain sexy arms. Eat lean protein, a complex carb & fresh veggies or a salad for your 3 main meals and a protein snack in between. Aim for about 20 to 30 grams of protein wiht each meal, protein powder is a great way to ensure you get enough protein into your dies. Also, have 2 tablespoon of good fats daily along with eating plenty of fibrous veggies which will aid in energy and slow digestion of carbs and fats.

Plan ahead! Being prepared means you're preparing for succuss! Plan meals, make small meals the night before so you will have your meals ready when you're on the go, being prepared will also aid in handling afternoon cravings ahead of time... Remember if you fail to plan you plan to fail... If you plan daily Before long you'll soon find that your body will no longer crave junk food when maintaining a healthy diet for at least 21 days. Repitition of following through with your fitness goals is everything when creating the body of your dreams.

DUMBBELL EXERCISES TO

SCULPT SEXY ARMS

Below are a few of my favorite exercises that I do weekly to keep my arms lean and sculpted. To be successful at losing weight and building a tight physique take time for YOU each day - make You a TOP PRIORITY! Schedule an hour a day to pamper yourself by stretching and exercising. Also, take time to laser-in on your fitness goals by visualising your success 5 to 10 minutes daily; doing so will expedite your results by using the creative powers of the mind.

MY HOME GYM ARM WORKOUT TO

SCULPT SEXY ARMS

Fitness Tip: If you want size (bulk) do 3 to 5 sets of 8 to 10 reps with heavy dumbbells ~ if you want toned do 15 to 20 reps with medium heavy dumbbells.

Triceps Kick-Back: Fitness Tip - keep your back flat, knees bent & arms straight throughout the exercise.

Triceps Extension: Drop body down to work the quads, hamstrings and glutes for an added burn.

Shoulder Press: Keep elbows straight as you power up the press.

Fitness Tip: Keep core tight throughout all reps to create a sexy midsection.

Fitness Tip: Focus on each muscle group, feel it getting stronger with each rep.

In & Out Bicep Curls: Move slowly throughout the exercise.

Static Arm Curls: Begin with both hands down. Lift one arm and keep stationary while doing a full curl with the opposite arm, do 5 reps 3 times alternating each arm - I love this exercise!

TIPS FOR SUCCESS

I’m a firm believer in the benefits of taking quality supplements, they help you see your hard work much sooner which is so rewarding! To build more muscle and to burn fat faster take Go Nitrimax by Liv International just before you go to sleep, Go Nitrimax is a L-Arginine supplement that you mix with water, it will turbo-charge your results - you will build muscle much faster and will lean out big time, making your body a lean machine sooner than going without.

Remember, taking supplements does not replace clean eating and hard work in the gym, it just aids in muscle development. You can workout all day but if you don’t eat clean you will NOT see the results that you’re hoping for. So stay motivated, dedicated and determined to accomplish all of your fitness dreams! And before you know it you will have!

Until next time... Happy Training!

Carol Whitaker

Lifestyle Fitness Consultant

GET MOTIVATED TO GET IN SHAPE!

2011-10-08T10:43:00.000-06:00

Get Motivated to Get in Shape!

"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy."
~Norman Vincent Pearle

Achieving fitness success doesn’t happen overnight. It takes desire, motivation and commitment to attain your fitness goals and dreams. Though the thoughts of getting in shape may seem overwhelming, it is attainable!

You may try to rationalize why you just can’t find the time to take care of you. There are plenty of excuses of why millions of Americans are overweight and even obese... Living a fit lifestyle doesn’t happen overnight it takes motivation, dedication and determination to achieve your fit physique.

LOVE UNCONDITIONALLY

It all begins with loving yourself unconditionally as you are now. Let go of negative feelings you may have about your body or past mistakes, replace them with thoughts of gratitude and love for all that you are. Doing so will shift brain waves to create a higher frequencies of thought processes which will support your ambition to improve your quality of life.

The more you love the more people will love you. Release the tendency to criticise and to hold judgement, it only comes back to hurt you... So fill your heart with love, give love to everyone you meet by sharing a friendly smile or by giving encouragement and expressing gratitude to those you love.

EMBRACE LIVING A LIVFIT LIFESTYLE

Living a healthy way of life is highly rewarding, you will have more success and happiness in all areas of your life. You will feel vibrant, healthier and empowered. Living a fit life also is considered the fountain of youth. You can turn back the clock on your ‘real age’ by incorporating exercise and proper nutrition daily.

By creating your thoughts on purpose you will begin to be the master of your mind. By being in control of your thoughts you can choose your thoughts on purpose to assist you in creating your life and body of your dreams.

"Starting" a healthier lifestyleis half the battle, the first step may be the hardest steps to take, but before you know it you'll be skipping along and then running! You can begin slowly by walking briskly for 20 minutes a day or jogging on a treadmill for 15 minutes, within time you will be able to exercise longer than you did the week before and before long you will begin to see results when you look in the mirror which will motivate you even more to accomplish your fitness dreams.

MOTIVATIONAL TIPS

5 Motivational Tips to Achieve Fitness Success

1. Love Yourself Unconditionally ~ Think & speak positively to yourself and of others. Listen to your higher self, follow your heart, and believe in you! By loving you unconditionally you will create a powerful environment for your mind, body & spirit to become one, which will enable you to create the body of your dreams with less effort. Your body is a manifestation of how you feel about yourself and the world around you. So think loving thoughts about you!

2. Set Goals ~Write down short term goals in the present tense, as though you have already accomplished them, i.e. “I am 10 lbs lighter.” “I wake up each morning and exercise.” “I crave healthy whole foods each day.” Read them daily with feeling, your emotions and feelings will aid in accomplishing your goals and dreams by attracting into your life that which is needed to succeed.

3. Visualize Your Success ~Visualize daily of exactly how you want to be, use all 5 senses. Post a photo of your dream body. Have thankfulness throughout the day for your miraculous body & for all the blessings in your life. Think success!

4. Be Prepared ~ Plan your meals & workout routines the night before, and then follow through. If you fail to plan you plan to fail. Visualize yourself each night of what exercises you will do in the morning and how you will eat the following day. Your thoughts are seeds to your upcoming experiences. Go grocery shopping each Saturday so you will be prepared to have your meals on hand when needed.

5. Log Your Success ~ Keep a gratitude, diet & workout journal. Being accountable to "you" is highly motivating and will keep you on track with your fitness goals. By writing down each evening in a gratitude journal that which you were thankful for that day will help you shift your way of thinking to become more optimistic naturally. Also, by expressing your thankfulness for your blessings you will soon have more to be thankful for.

If you do the above faithfully you will achieve your fitness dreams as you stay focused and motivated to achieve your goals! Believe in all that you are and have fun as you continue to strive to live a healthier & happier way of life.

Thank you for reading... Until next time.... Liv Fit! Train Hard! Liv Happy!

With love,

Carol Whitaker

Lifestyle Fitness Consultant & Coach

THOUGHT OF THE DAY

2011-10-03T09:55:00.002-06:00

THOUGHT OF THE DAY

"The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is dedication." – Cecil B. DeMille

BELIEVE IN YOUR GOALS & DREAMS

Those that know me know that I live my life with passion to serve others and assist them in creating a life of their dreams through connecting the heart, mind & soul.

To truly transform your life you must begin with powerful, positive thoughts. Having a positive mental attitude and unconditional love for self and others will create miracles daily.

Aim to serve others daily and to stay focused on your fitness goals & dreams every day. Write down your goals, create a plan of action and then follow through with a vision of accomplishing your goals. Think positive, happy thoughts to enable you to create your dream physique with less effort & ease.

So aim high, focus on success and believe that all dreams are attainable.

Thanks for reading, until next time... Liv Fit! Train Hard! Liv Happy!

~Carol Whitaker

POWERFUL FITNESS AFFIRMATION

2011-09-30T12:58:00.001-06:00

POWERFUL AFFIRMATIONS

to Create the Body & Life of Your Dreams

"If you can imagine it, you can achieve it; if you can dream it, you can become it."

- William Arthur Ward

~ DESIRE FOR CHANGE ~

Who doesn’t want to feel healthier? I don’t know a single person who doesn’t want to improve their health and well being.

20 years ago I was one of the millions that desperately wanted to be healthier and fit. I would read fitness magazines often and dream that my physique was as strong, lean & ripped just like the fitness models I read about. It wasn’t until I became sick and tired of being sick and tired all the time that I decided to take control of my life.

I studied all I could about exercise, diet, supplementation and the power of the mind. I soon came to realize that by controlling my thoughts and feelings I could literally achieve my fitness goals and dreams easier and with less effort.

By implementing all which I was divinely guided to I was able to manifest my dreams of living a fit, lean, healthy, happier more abundant life. I accomplished all of my fitness dreams and much, much more… Each area of my life improved dramatically in miraculous ways… Now I live the life of my dreams every single day with an attitude of gratitude and love.

~ IT’S UP TO YOU! ~

Being healthy & happy is a choice that only you can make. The desire to live a fit lifestyle comes from within… by listening to your heart’s desire, by pondering your dreams and then taking needed action to fulfill that which you hope for. The longing to be healthier is your body expressing how it wants to be, no one can convince you to improve your health and wellness--it’s up to you and you alone.

Only you have the power to truly improve your quality of life. If you embrace and love all that you are unconditionally you will shift your energy frequency into a higher vibration which will improve your willpower and self confidence to truly have the desire to succeed.

~ THE POWER OF THE MIND ~

The mind is an incrediblely powerful tool of creation. By choosing your thoughts and emotions on purpose you can turbo-charge manifestation of your intentions being laser focused on your fitness goals. The art of visualizing is also an amazing tool of creation. Visualize yourself as though you were living your dream life now, see your body as you want it to be. You can alter all aspects of your life in addition to creating the body of your dreams.

To assist you in staying motivated as you embrace your fitness dreams use the power of your mind to have a positive, happy, feel good mental attitude about your health and wellness.

Another excellent tool to use is to say positive affirmations daily. When you read them do so with emotion ~ feel what it will feel like when you reach your desired ideal weight and size, what will it smell like, look like, sound like and taste like it. Be as descriptive as you can to produce a solid belief system in your subconscious mind. If you practice this several times a day before long you will shift into a higher state of being which will ultimately attract that which you powerfully hope for into your life.

Begin by writing down five positive affirmations and place them where you can read them aloud with enthusiasm each morning and night. By using affirmations repeatedly on a daily basis and believing in your goals and dreams you will soon be living a happier, healthier more joyful way of life.

Here are a few examples of how to correctly make powerful affirmations. You can use these or create your own. Always listen and follow your heart when writing down your affirmations. Write your affirmations in the present tense and make-believe that they have already come to fruition.

~ POWERFUL AFFIRMATIONS FOR SUCCESS ~

I Am Fit, Thin & Strong!

I Am the Master of My Mind.
I Am Deserving!

I Am Grateful for My Body!

I Love Life & Life Loves Me!

I Live in an Attitude of Love, Gratitude & Forgiveness.

I Am a Powerful Creator.

I Am Always at my Ideal Body Weight.

I Am____pounds lighter!

I Create My Dreams with Ease!

I look for the good in all I see.

All is well in all areas of my life.

I am Happy & Joyful!

I Celebrate Life Each Day!

I Am filled with Faith, Hope & Charity.

I Believe in Me!

I Am Perfection!

I Am Stronger & Leaner each new day!

I Am Happy & Vibrant!

I Love Everything About Me!

I Manifest my Dreams with Ease!
I Love Life & in Return Life Loves Me!

Thanks for reading, until next time… Liv Fit! Train Hard! Liv Happy!

Carol Whitaker

Livestyle Fitness Consultant & Coach

10 BEAUTY TIPS TO LOOK YOUR BEST!

2011-09-13T09:31:00.001-06:00

10 BEAUTY TIPS TO LOOK YOUR BEST!

Make the decision today to take control of your life. Reclaim your inner power to succeed! You can accomplish your fitness goals & dreams by learning to be the master of your mind ~ don't let your mind be the master of you! Set 3 fitness goals, a plan of action and then follow through. Remember that a clean diet is essential to transform your physique. Plan ahead and leave the all the excuses behind. ~Carol Whitaker

I was raised to always look my best, no matter the occasion. If I didn't have lip gloss on my mother would hand me a tube of lipstick out of her purse when we were shopping together. I wasn't allowed to dress frumpy; I even had to wear a dress to school once a week during grade school... Looking back I'm deeply grateful for my mother’s love and devotion to caring enough about me to help me understand how important it was to care for myself properly. To this day she always looks beautiful ~ she is still a shining example to me and everyone around her.

Taking time to look your best is well worth the extra 30 minutes it takes each morning to pamper yourself. When you care enough about you to do your hair & makeup each morning you will naturally want to dress nicer too, which will increase your self-confidence and more love from within.

Your outward appearance is a reflection of your self-image. What do you look like now? Are you the ideal weight you wish to be? When you look in the mirror do you have positive inner-dialog? If not, then it's time to learn to love & care for you as you were design to be.

YOU ARE WORTH IT

You are worth it! When you take time to be alone as you get ready for the day think positive thoughts about how you wish to be, see yourself as though you were that way now. By doing so you will increase feel good hormones in the brain which will bring about a positive mental attitude, which will turn your feelings into beliefs. When you see yourself in the mirror give thanks for all of your beautiful attributes and say out loud, "I love you!"

If you practice having gratitude for your body daily it will manifest your thoughts and feeling creating the body of your dreams, you will be able to transform your physique with less effort through diet & exercise. You will be happier, healthier and forgiving. Your family & friends will also enjoy being around you. You will radiate your beautiful spirit and will have a glow about you… You will have higher energy frequencies by being optimistic and grateful, which will attract more things to be thankful for.

Often times I see people staring at me in a grocery store or while out shopping. At first it used to bother me but then I realized why they do, and now I just smile and move on. It's because I love myself unconditionally. People are naturally drawn to those who have a high self-esteem. When you feel good about yourself you exude success, empowerment and joy. When you are in this state of mind you will have a brilliant energy field around you which is like a powerful magnet attracting all good things to you.

To love you fully is highly empowering! It is a contagious energy, not in a worldly way, but in a spiritual way. When my heart is filled with love, joy & happiness I radiate that into the universe by the energy frequencies I'm illuminating which in turn attracts more joyful experience and abundance into my life. Everyone has pure light within it’s just a matter of releasing limiting thought & beliefs that hold you back. To do this is by forgiving and letting go of negative emotions, no matter the cause. When you do this you will free your soul to be who you really are, absolute perfection.

LET YOUR INNER BEAUTY SHINE

People are drawn to positive people. Being happy and looking your best is not only attractive but also inspires others to do the same. When you walk with your head & chest held high with a smile on your face you will naturally have a higher self-esteem. Your body languages also express how you feel about you. When you walk with confidence you will be admired from afar and by those you hold close to your heart.

Love all that you are with all of your heart… By loving you unconditionally you will naturally look younger... I have been approached by strangers when I'm out and about asking how I stay looking young. The fountain of youth is within you! Embrace all that you are and strive to care for your body daily, by eating healthy and exercising in addition to dressing nicely and doing your hair & make up each morning, no matter how tired or busy you are… Make time for you! Make you a high priority. By doing so you will also become a better family member and friend.

Also give thanks throughout the day to Heavenly Father for all of the bountiful blessings in your life. Remember, you are a child of God. To fully understand this is almost unimaginable. It is a profound and highly spiritual experience to connect and be one with the heavenly powers above. You have divinity within you; therefore, you are perfection!

Live your best life by being happy. Smile and laugh more, realize that life really is sooo Good!Decided to see the best in all situation and in those you associate with. Happiness is a state of mind... Choose to be happy!

My top ten tips for looking your best and feeling great are simple. Pamper yourself for a week, you’ll be surprise just how much it will change your life…

10 TIPS TO LOOK YOUR BEST

1. WAKE UP WITH AN ATTITUDE OF GRATITUDE ~ Upon waking up each morning say aloud or in your mind 5 things that you’re grateful for. Start your day off right by having an attitude of gratitude. Be happy!

2. START YOUR DAY OFF RIGHT ~ Begin each morning with exercise. Your body craves exercise just as much as food and sleep. So get moving! Get in an exercise routine whenever it fits your schedule best, just be sure to exercise at least 30 minutes 6 days a week. Try to get your heart-rate up in the morning and again in the evening if you can. Make exercise a top priority daily!

3. SHOWER EACH MORNING ~ Get showered and put on make-up or shave (for you men out there) every day! By taking pride in yourself will express to those around you that you love who you are. Dress nicely, not in sweats or an over sized T-shirt. Doing so you'll start the day off right!

4. SHOW APPRECIATION ~ Speak only kind words, and tell those around you how much your appreciate them. The more you are grateful for the more you will have to be grateful! It's a beautiful thing!!!

5. MEDITATE ~Take at least 10 minutes each day to ponder and reflect on spirit. Be prayerful daily and know that there are no accidents; everything in life is for our learning and growth. After all, you wouldn't be who you are today without the experiences you've had in your life.

6. EAT CLEAN ~ Eat wholesome foods! The saying "you are what you eat" is very, very true. Most people feed their cars and animals better than themselves! Don't you want to live a long healthy life for your family? Then buck up and eat right! Let go of the useless excuses - eat every 3 hours consisting of a lean protein, complex carb & veggies. It's simple & highly rewarding!

7. DRINK UP ~ Aim for a gallon of purified water each day. You're mostly made of water, your body need to be replenished well to rebuild strong healthy cells. Drinking high pH water and Liv SXinney Water will keep you in a high pH level and will detox you all day long as well. By staying hydrated you'll have more energy, your metabolism will increase, your health will sky rocket and your skin and hair will also improve.

8. GET YOUR BEAUTY REST ~ Get plenty of zzzz's. Getting to bed early will not only help you feel happier but you will also look younger and will have build beautiful muscles after a good hard workout from earlier in the day. Sleep is essential to good health. Try to get to bed before 10:30 pm every night! Your body will reward you for it!

9. BE HAPPY! Smile & have fun! Take time for some true R&R every day. Life can become way too stressful if you let it. Take time to play with your kids, read a good book, do your favorite hobby, walk your dog, cook your favorite meal, talk to a friend, or have a date with your sweetheart... do something each day that brings you joy & happiness.

10. BELIEVE IN YOU! How many times do you find yourself saying something negative about yourself? How does that make you feel? It's not healthy in any way, shape or form - so stop self-sabotage and self-doubt! Start by saying "I love you" each time you see yourself in a mirror or a reflection in a window. Be kind and loving to your body. Believe in you! You can accomplish anything that you set your mind to. Believe you can, follow through and you will achieve your goals! Remember ~ you are the most important person on earth!

So there you have it! Live these principals and I guarantee you'll look & feel your best! You will be on your way to living a happier more fulfilling life!

Thanks for reading. Until next time... Liv Fit! Train Hard! Liv Happy!

~Carol Whitaker

Lifestyle Fitness Consultant & Coach

HEALTH & FITNESS NEWSLETTER

2011-08-29T10:42:00.001-06:00

http://myemail.constantcontact.com/News-from-Happy--Healthy--Living.html?soid=1106889080283&aid=PY1wryxUcuY

HOW TO SCULTP SIX PACK ABS

2011-07-26T12:29:00.031-06:00

HOW TO SCULPT SIX PACK ABS

SIX PACK ABS ARE ATTAINABLE

Having a six pack is awesome! There's nothing quite like it, it's highly empowering. I'm often asked how I achieved my six pack. It may seem like a lofty goal but very achievable with hard work, endurance, determination in addition to eating a clean diet.

You can have a tight, sexy mid-section by following my Six Pack Ab program. It's a lot of work and it is definitely requires a lifestyle change, you can't workout like crazy, eat junk food and expect to see results. Committing to living a fit lifestyle is a must, if you stay on track and truly stay focused on your goals you will have a killer washboard stomach within 90 days (if you don't have a lot of weight to lose and if you do it will just take you a bit longer).

It's not easy but it's well worth your time and energy to work towards such a lofty goal. You have to be patient, it takes time to burn all the fat that is covering your desired midsection. If you gain weight first in your midsection that will be the last place you lose it. So be patient, you may achieve your goal before 90 days or it may take you a little longer, either way if you achieve the desired six pack in the end it will be all worth it, by honoring your goals and attaining your dream you will have more self confidence and inner power then ever before.

DO YOU HAVE WHAT IT TAKES?

Do you have a buring desire for change? Are you willing to commit to changing your lifestyle for good? Are you ready to be in the best shap of your life? If so then you have what it takes to reach your goals.

First you need to look at your family's genetics. What is your physique like now? How about your family, what are your parents and siblings figures like? Do they carry most of their weight in their abdominal area or the bottom half?

If you carry your weight mainly around the middle then it will take you a bit longer to see your awesome six pack than those that carry their weight around the lower half. Don't be discouraged, just realize where you gain weight first will be the last place you lose it. It's a bummer for sure, but if you understand how the body burns fat then you'll be better equipped on how to accomplish your goal of getting a ripped middle.

HOW TO BURN FAT

For starters, you can't pinpoint or isolate a specific muscle groups to tone or burn fat. The entire body has to shed fat in order to see the beloved six pack. We all have abdominal muscles it's just a matter of losing the fat stores that covers them to be able to see them. As you start to lose weight and strengthen your muscles you will soon begin to see your abdominal muscles taking form and that is exciting!

Regular exercise is critical to achieving your six pack dream. If you don't make time to exercise 5 to 6 days a week for 45 to 60 minutes sessions you will never see your awesome six pack. You can alternate cardio and weight lifting days throughout the week, just make sure you exercise at least 5 to 6 days a week. I lift and do cardio Mon, Tues, Thurs, Fri, Sat. Wed I only do cardio and Sun I rest fully. I train first thing each morning to ensure I get my workouts in before my busy day begins.

EAT CLEAN TO BURN FAT

Diet is 85% of the equation in achieving a six pack goal. It is critical to eat healthy, whole foods often throughout the day. When you eat small meals every 3 to 4 hours you will turbo charge your metabolism. You will have the needed energy to build muscle and burn fat faster. I can't stress to you enough how important it is to eat a clean diet. To achieve best results you'll need be sure to eat 5 small meals throughout the day. Eat your largest meal at the beginning of the day tapering off to having smaller meals at the end of the day.

Most meals should consist of a lean protein, a complex carb, fresh veggies and 1 Tbls of good fats, (ie: olive oil, nuts, omegas or flax seeds) daily. Use the size of your palm for proteins and complex carbs. Have your complex carbs during the first part of the day and fibrous carbs the second half of the day. Try to have your last meal between 6 and 7pm. Be sure to drink at least a gallon or more of purified water daily to keep your metabolism burning and to remove toxins from the body.

You have to eat clean if you truly want a six pack, that means illuminate sugar, bad fats, processed foods, white flour and sodium from your diet, and try to stay away from breads and dairy products until you reach your goal. If you eat fat you get fat! Stay away from cheese, fatty meats, butter, etc. If eating clean seems confusing to you remember the saying, "If God didn't make it don't eat it." By eating whole foods your body will be fueled with the proper energy and nutrients it will need to efficiently build a hard, shapely physique & a six pack.

CARDIO TO THE RESCUE

Next you will need to do high intensity interval training (HIIT) at least 3 to 5 days a week for 20 to 30 minutes along with lifting weights at least 3 days a week. When you strength train you will use your core muscles to stabilize your body which will strengthen your abdominal muscles, keep your core tight throughout all exercises. Doing core training such as yoga and Pilate's is also an excellent choice to strengthen your midsection.

Performing exercises that focuses on the abdominal muscles is absolutely necessary to achieve a desired six pack. Below is a list of various exercises that you can do 3 times a week. You can train abs before or after cardio or in the evenings before dinner. Do not train your abs every day, they need recovery time too just like your other muscles. Do each exercise 3 sets of 25 to 50 reps or even better yet to failure. Be sure to complete each exercise with good form. Remember quality or quantity.

AWESOME ABS WORKOUT

Crunches - With your legs up in the air at a 90 degree angle lift your shoulders up keeping your chin off your chest, place hands gently behind your head.

Twist Crunches - Reach with your elbow across your body to the opposite knee keeping your knees in the air at a 90 degree angle, do these slow and controlled.

Mason Twist - With your legs and torso up in the air clasp your hands in front of your abs and touch the floor quickly on either side of your body while stabilizing your core.

Three-Up Crunches - Do 3 small crunches in a row holding each little crunch for 3 to 5 seconds as you go up.

Bicycles - Lay on your back and raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.

V-Ups - Lay on your back raise your legs and torso at a 90 degree angle hold for 30 to 60 seconds and release back down to beginning position.

Superman - Lay on your stomach at the same time lift your legs and arms straight out as high as you can for 30 to 60 seconds.

Planks - Lay on your stomach on the floor, lift your body up on arms with your forearms and hands flat on the floor toes and hands, hold for 30 to 60 seconds

Always stretch after you train and drink plenty of water before and after training. Also drink a whey protein drink and have a piece of fruit after all training to ensure your muscles have the needed nutrients to repair quickly.

COMMIT TO EXCELLENCE

Commit to exellence by following this program if you truly want to see your awesome abs. If you want results faster then be sure to incorporate Liv Sxinney and GoNitrimax into your daily supplements for maximum definition. Having a shredded six pack isn't only attractive but it's essential for optimal health & fitness. To learn more about Liv SXinney & Go Nitrimax visit www.zxoomers.com/LivSxinneyGirl

Do yourself a favor and resolve to get in the best shape of your life this year! Stop procrastinating and believe in YOU! Focus your attention on loving every aspect of your body. Each day do something relaxing & enjoyable, take time to pamper yourself.

By balancing the body, mind and spirit you'll be more confident, feel healthier, and live a happier life. Believe that you can have an awesome six pack. If you stay true to yourself and do my Six Pack Abs program by exercising regularly and eating clean you will have fantastic results. Stay positive and believe in your dreams... Dreams really do come true!

Liv Fit, Train Hard & Liv Happy

- Carol Whitaker
Lifestyle Fitness Consultant & Coach

HOW TO SCULPT SEXY ARMS

2011-07-22T09:07:00.016-06:00

HOW TO SCULPT SEXY ARMS

There's nothing sexier or more impressive than having toned, sculpted arms. It's not only attractive but it's empowering to have strong arms. You can do so much more when you're stronger and in shape.

The only way to achieve a fit physique is to through commitment to living a fit lifestyle. Exercising 5 to 6 days a week is critical to accomplish your fitness dreams.

By doing 30 to 45 minutes of cardio each morning, weight lifting and eating a clean diet you can transform your physique. Anyone can achieve their fitness goals and dreams - including YOU!

HOME GYM

I attained my fitness goals & dreams by working out in my home gym using dumbbells, I haven't stepped foot in a gym since I got married 20 years ago.

You don't need fancy equipment to transform your physique. All you need are challenging dumbbells, a mirror and an incline bench, a water bottle and an ipod to keep you pumped as your train. Having a home gym is highly rewarding on so many levels, not only does it make it easier to workout on a regular basis, but you can train alone. You can create a time each morning where you can go workout and focus on your goals as you train each morning.

WHAT YOU EAT DOES MATTER

You can train all day long but if you don't eat right you will never have the body of your dreams. Remove all white flour, sugar, high sodium and preservatives. Eat clean every few hours along with drinking plenty of purified water. Incorporating Liv Sxinney, Go & cRave into your healthy eating will turbo-charge your fat-burning machine ~ your metabolism.

Eat lean protein, a complex carb & fresh veggies or a salad for your 3 main meals and a protein snack in between. Have 1 tablespoon of good fats daily along with eating plenty of fiber which will aid in energy and slow digestion of carbs and fats.

Plan ahead and prepare small meals the night before so you will be well prepared to handle afternoon cravings. Before long you'll soon find that your body will no longer crave junk food when maintaining a healthy diet for at least 21 days.

DUMBBELL EXERCISE TO SCULPT SEXY ARMS

HOME GYM ARM WORKOUT

Fitness Tip: If you want size do 3 to 5 sets of 8 to 10 reps with heavy dumbbells; if you want toned do 15 to 20 reps with medium heavy dumbbells.

Triceps Kick-Back: Fitness Tip - keep your back flat, knees bent & arms straight throughout the exercise.

Triceps Extension: Drop body down to work the quads, hamstrings and glutes for an added burn.

Shoulder Press: Keep elbows straight as you power up the press.

Fitness Tip: Focus on each muscle group, feel it getting stronger with each rep.

In & Out Bicep Curls: Move slowly throughout the exercise.

Fitness Tip: Keep your abs taught throughout the exercises.

Static Arm Curls: Begin with both hands down. Lift one arm and keep stationary while doing a full curl with the opposite arm, do 5 reps 3 times alternating each arm - I love this exercise!

TIPS FOR SUCCESS

Log your workouts so you can follow your progress. Think happy, loving thoughts about yourself and see yourself as you wish to be! Be honest when logging your daily meals, write down everything that you eat and drink. Have your last meal of the day by 7 pm.

For muscle development and fat take Go Nitrimax just before you go to sleep. Your body repairs during the night. Taking L-Arginine (Go) will turbo-charge your results - you will build muscle and lose fat faster, making your body a lean machine sooner than going without.

Until next time... Happy Training!

Carol Whitaker
Lifestyle Fitness Consultant

KEYS TO A HAPPY LIFE

2011-07-20T10:56:00.003-06:00

"Love at first sight... this is a photo of Xander & I the fist day he arrived home. It was divinely magical..."

KEYS TO A HAPPY LIFE

In today's world life is beyond busy, as a wife, mother & entrepreneur I know how crazy life can be. It is truly a balancing act to care for my family, home, horses, work and me... If I'm not careful it's easy to fall into the feelings of being overwhelmed with all I have to do each day.

Woman come to me often asking for assistance, they tell me their struggles and issues, it always touches my heart to hear their heartfelt stories. As I listen I take in every word and energy of emotion expressed and unexpressed. When I ask them what they do for themselves each day, most of them say, "I dont' have time for me, I have too much to do..."

It's easy to put yourself aside and only care for your family, friends and loved ones but when you do that you're not honoring "you" which causes more stress and emotional hunger deep within. Taking time each day to exercise or read a good book or meditating alone will empower you emotionally, spiritually and physically. It's critical to have alone time, if even for only 10 to 30 minutes each day. It's that special time you have to ponder your feelings and to reflect on your goals and dreams and to reflect on your hearts desires.

LIFE IS MEANT TO BE JOYFUL

Life is meant to be enjoyed and embraced. How often do you find yourself working all day doing the same routines day in and day out? Do you feel uplifted and full of energy by living behind a computer or working endless hours? Do you often find that you come home from work, your children are needing your attention as well as your spouse but yet you're too tired to really sit and listen to what they have to say, need or want?

Most often than not, when you fall into stagnant water it's because you do not have balance in all areas of your life. When we become overwhelmed or discouraged it's because we're not taking time out of our busy schedule to sit back and smell the roses, or to listen to our children play or talk to a dear friend that you haven't spoken to in awhile. Life is about flowing with the stream and enjoying the beautiful scenery along the way.

YOUR TRUE ESSENCE

Your true essence is your spirit within your beautiful body, that is who you really are. You were born perfect in every way. Your spirit longs for spirituality more so than your body craves food and sleep. How often do you take time to reflect on your higher self? How often do you kneel in prayer giving thanks to the Lord for all your countless blessings? How often do pray asking for divine guidance each day?

By honoring your spirit you will balance your body, mind and spirit to create the life and body of your dreams more easily and with less effort. If you feel out of sorts, depressed, sad or frustrated it's a signal from your body letting you know that you're off track spiritually. The body is in tune with spirit, if you are out of balance wyou will feel sick, overwhelmed and stressed.

You can have more clarity in all areas of your life if you turn to God in all areas of your life. His tender mercies are all around you each day. If you take the time to look for them and acknowledge them with a thankful heart you will soon find that you will have more to be grateful for.

WHAT ARE YOU PASSIONATE ABOUT?

What are you passionate about? What stirs your soul to complete and utter joy? Do you have a Hobie that brings you pleasure? What do you like to do?

Often times people don't take time to live their unfulfilled childhood dreams, they really don't know what they love to do. If you have forgotten what brings happiness in doing something that you love then take time to sit down and discover your truth and desires that are in your heart.

Each day do what makes you truly happy. Take time to fill your heart with happiness and allow the wonderful blessings of life fill your heart and home. Keep an attitude of gratitude and love what you do. Be true to you by honoring your hearts desires ~ make you time a top priority in your life. If you do you will be a better, happier, more loving wife, mother and friend.

FAMILY FIRST!

Put family first always! When you allow life to take over your tender moment in time with your spouse and children you are blocking out the essence of life. Family is everything. If you don't have a happy, loving family you won't have a happy life.

Make your home a refuge from the world. Play beautiful music and light a delicious smelling candle to set the tone for your home. Keep it clean and clutter free. You can look at your surroundings, your home, car, work space as well as your body and know how you truly feel inside. If your home is a mess you have much confusion and cluttered thoughts of emotion within. To change that, begin to have more loving, forgiving and charity in your heart. Release negativity from your thoughts, replace them with positive thoughts of gratitude.

You'll soon find that you'll have the desire to clean more and to take more time caring for you as well. Always be your best for your family. Speak kindly to one another. Dress and care for yourself each day as though you were going out on a date for the first time with your spouse. Let him know that you care. Make quality family time a top priority and tell them how much you love and appreciate them each day.

EMBRACE THE CHILD WITHIN YOU

We all have a child within us. Too often as adults we forget what brings us ultimate joy. By embracing the fun, childhood side of you life becomes more alive and vibrant. For me it's the love of horses. I've always loved horses, as a child I would daydream about owning a big black horse, but that dream did not come true... until I became a wife and mother.

I love all horses but my soul becomes electrified with the thought of the majestic Friesian spirit. Friesians are a fairytale horse that truly enraptures my spirit in every way.

I've been blessed with one to call my own, his name is Xander, he was imported from Holland 4.5 years ago. He's truly breathtaking and has a heart of gold. He brings immense peace and joy into my life. When I'm down I just go out to my barn and love on him and I instantly feel happier. Each day I spend time with my horses my spirit it touched deeply.

When I'm giving my horses a hug or going for a ride they enlighten my spirit in a powerful, spiritual way, are literally a divine gift from above. They are always there for me as my best friends and love me unconditionally. I make it a point to be with them daily to refresh and renew my energy level. Doing what you love brings happiness into your life, it raises your endorphins which will also increase your immune system and self esteem.

SURROUND YOURSELF WITH POSITIVE PEOPLE

You can look at your friends and know what type of person you are and what energies you radiate to others. "Like always attracts like", it's a universal law. If you're not proud of your friends and it's time to regroup and ponder who you are. Let go of friendships that suck your energy or bring you down. If you're always trying to help someone who is constantly complaining and needing your approval and support you will feel weak and sad more often.

Surround yourself with powerful, happy, positive friends that make you want to be a better person. And in return be that kind of friend. Surround yourself with people that bring you up and support you in your goals and dreams.

KEYS TO A HAPPY LIFE

Your thought are extremely powerful, use them to create a brighter, happier future. Focus on the good in life, be grateful for all that you are.

Pray often. Forgive and forget those whom you have perceived to had done your wrong. Forgive yourself. Exercise daily. Eat clean, wholesome, nutritious food to nurture your miraculous body. Take time each day to do what you love. Laugh with your family and friends. Eat dinner together as a family at least 3 times a week and tun off cell phones and computers.

Embrace life and allow all good to come to you. Believe in your dreams and enjoy who you are. By doing so you'll create a world of joy, a world of love and a world of peace & happiness. Take time today to do what you love and to celebrate you!

Carol Whitaker

Lifestyle Fitness Consultant & Coach

FORTITUDE!

2011-07-11T11:15:00.001-06:00

EMBRACE THE FORTITUDE THAT'S WITHIN YOU!

"Success means having the courage, the determination, and the will to become the person you believe you were meant to be" - George Sheehan

Take control of your life by BELIEVING in YOU! You are worthy to have the body of your dreams. Be the master of your mind! Doing so will increase your willpower and fortitude to succeed!

Each of us were born with nobility within us, it's our birthright to a have ALL the good life has to offer, including a fit, lean, healthy body.

It begins by taking baby steps... if working out and eating clean seem like to much to contemplate then start off small. Park out far in a parking lot, take the stairs, walk to the mail box, take your dog for a walk. Deep clean your home regularly.

By moving more your body will become more energized and you'll soon have the desire to exercise. The body is very smart and it craves exercise equally to craving food. We weren't born to sit on the couch and watch TV eating chips and popcorn, we were created to move and to invigorate our body each day!

You can start living a fit lifestyle at any age. It all begins with believing you are worth it and that you are deserving to have all the beautiful gifts of life in each area of your life.

For starters, write down 3 goals that you believe YOU CAN and WILL achieve. Make them simple enough to be able to accomplish each day, then post your goals where you can read them morning and night. Once you accomplish them reward yourself, go to a movie or get a pedicure. Then create your new goals that will stretch you a bit more, continue until you reach your fitness goals.

The next step is to buy a notebook that you can carry with you so you can write in it where ever you are. Write down everything you eat, pay special attention to your emotions when you have a craving for junk food. Create a game plan to avoid giving into those unwanted cravings, go for a walk, call a friend and drink a big glass of water.

Then set 30 to 60 minutes a day for exercise. Do cardio on Mon, Wed & Fri and weight training on Tues & Thur rest Sat and Sun. Begin with what you enjoy doing, if it's taking your dog on a speed walk each morning count that as your cardio until you build enough endurance to do HIIT (High Intensity Interval Training) for 20 minutes. Do what makes you happy and you'll be more likely to do it on a regular basis.

And last but not least lift weights! Strength training is a must to create a lean, sculpted physique. You do not need a fancy gym membership you can train at home. I haven't stepped foot in a gym since I got married 20 years ago. I built my body with dumbbells in my home gym, it's my favorite room in my home. YOU can too! Buy 3 sets of dumbbells, medium, heavy and heavier to keep your muscles building as you improve your strength and endurance. Also buy a mirror so you can see yourself use proper form and an incline bench.

Then eat a healthy diet every three hours, eating a small meal every few hours will jumpstart your metabolism. Make your three main meals consist of lean protein, complex carbs and fresh veggies. Portion control is a must, use the size of the palm of your hand for a portion of protein and complex carbs, you can eat all the veggies your stomach can handle. Then have 2 to 3 snacks between your main meals, be sure to have protein with each meal and snack. Use high quality whey protein poweder if needed to ensure you get enough protein into your diet. Protein is a huge part of a fit diet plan for any athlete.

And drink lots of clean water, I personally prefer to drink Liv Sxinney or Green2o Max in my water to detox my cells and lose weight easier, and best of all it tastes great and is highly refreshing. My body actually craves the chlorophyll in it, I love it!

By being true to you the willpower and fortitude that you were born with will shine through. Believe in yourself, take control of your mind and follow through with your fitness goals. I promise you if you do you will be more empowered than ever and your life will improve in remarkable ways!

SPIRITUALLY RICH and SEXY, book launch

2011-07-09T10:32:00.003-06:00

SPIRITUALLY RICH and SEXY ~ BOOK LAUNCH

I'm excited to share my dear friend, Pamela's, new book with you... It launched this week, it's a beautiful self help book which will improve & uplift your life, it's a must have. It's a perfect gift for your family & friends for any occasion. You can click on the link below to review it, I highly recommend it...

http://spiritualityissexy.com/index.htm

2011-06-27T15:20:00.000-06:00

LivFit Fitness
Lifestyle Fitness Consulting & Coaching

Are you struggling with weight gain, stress, anxiety or lack of interest about life in general?

If you answered YES to any of the health ailments listed then you would greatly benefit having a Lifestyle Fitness Coach to assist you in creating your life dreams ~ I can help You!

LivFit Fitness Personal Coaching

I Offer Three Life-Changing Lifestyle Fitness Packages

Learn how to balance your body, mind & spirit to create the body & life of your dreams!

LivFit Silver Package ~ $100

4 Weeks Online Lifestyle Fitness Coaching

• Power Tools Needed to Begin to Take Control of Your Life

• How to Connect with Your Higher Self

• How Balance Your Body, Mind & Spirit to Lose Fat Faster

• Emotional Release Tools

Powerful Visualisation Tools
How to Keep a Positive Mental Attitude of Gratitude

• How to Have More Joy, Peace & Happiness

• How to Properly Set Short & Long Term Goals to Reach Success

• How Your Thoughts & Feeling Create Your Life Experiences

• Daily Lifestyle Fitness Lessons

• Weekly Fat Burning Meal Plans

• Weekly Workout Routines to Transform Your Physique

• How to Create a Home Gym

• How to Accomplish Your Goals & Dreams

• How to Feel Empowered and Have More Energy

LivFit Gold Package ~ $200

4 Weeks Online Lifestyle Fitness Coaching

• Includes Same as the Silver Package, Plus…

• A Weekly Phone Call

• Deeper Emotional Clearing Techniques

• Fitness Modeling Secrets to Building Muscle Easier for a Leaner Physique

• Daily Affirmations to Keep You Focused on Your Goals

LivFit Diamond Package ~ $300

4 Week Online Lifestyle Fitness Coaching

• Includes Both Silver & Gold Packages, Plus…

• 2 Weekly Phone Calls for Extensive LivFit Consulting/Coaching

• Secrets to Look Like a Cover Model Every Day

• Supplements to Burn Fat & Build a Sculpted Physique

• Tools to Have More Abundance in ALL Areas of Your Life

• Tools to Create More Money, Health & Happiness

• A LivFit positive Affirmation Calendar

• Techniques To Make Your Dreams Your Reality

How to Have Six Pack Abs
How to Sculpt Sexy Shapely Arms & Legs

I would love to assist You in becoming All You Can Be! Please Email me at carol@liveskinnynow.com to sign up for my LivFit Fitness coaching program. I look forward to assisting those that are ready to take control of their life today!

Liv Fit! Train Hard! Liv Happy!

Dream BIG DREAMS! Dreams Really Do Come True!

Posted by Carol Whitaker LivFit Fitness

LOG YOUR WAY TO FITNESS SUCCESS

2011-06-21T13:19:00.002-06:00

LOG YOUR WAY TO ACHIEVING FITNESS SUCCESS!

Keeping a fitness log of your success is highly motivating. Keeping a special fitness journal is a fantastic tool to aid you in reaching your goals. Keep a log of your workout routines and meals daily.

You wouldn't try to drive to California from New York without a map, setting and planning your fitness goals is a road map to achieving great success. When logging your meals write down your emotions you felt that day. Pay attention to when you have cravings; was it when you were stressed or tired? Keeping track of your emotions will help you pinpoint what triggers cravings and knowing is half the battle. When you know what causes you to want to overeat you can create a solution to resolve the emotional issue before it happens again.

Also write positive affirmations about how amazing you are at the top of each page. Writing positive affirmations will shift your subconscious mind to believing that what you write is real now, it will literally shift your way of thinking to do what is needed to accomplish that which you see and believe to be true. You'll soon find that you'll begin to crave healthier foods rather than junk food.

Your body is very smart and gives you exactly what you think and feel about most. So have positive loving feelings to create the life of your dreams.

Post photos of your "thin" self or someone that inspires you. Look at the photos everyday and visualize it as though the physique is yours now. Then take photos of yourself each week and post them in your workout log so that you can see your progress along the way. Photos speak much louder than words.

I took the photos above yesterday, it's highly rewarding to see the results of my hard work and dedication to living a my LivFit Lifestyle. We see ourselves differently in photos than we do when we look in the mirror. By keeping a log of your photos it will help keep you on track with your fitness goals.

Believe in your success! YOU can achieve that which your heart desire taking one step at a time. Do not overwhelm yourself with lofty goals that seem truly achievable before you even get started, by doing so you will only set yourself up for failure. Set short term goals that you know you can keep and achieve. Then set a game plan to achieve your long term goals and follow through.

Logging your way to success is a sure fire way to accomplish your goals, and it is a great way to keep track of what did and did not work for you. After a few months of keeping a log you will soon find that living a fit lifestyle will becomes easier and easier... it will indeed be a way of life!

Have fun training and enjoy the journey along the way.... remember, you can do it!!!