Monday, July 11, 2011



"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 meal every three hours, eating a small meal every few hours will jump start 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 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 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 yourself you will have 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!

Carol Whitaker
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