TURBO-CHARGE YOUR FAT-BURNING MACHINE!

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!

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

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!

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

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!

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

 

~ 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!

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