Friday, July 22, 2011



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 accomplishing 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!


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.


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 fibers 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.


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 the 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.


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!


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 Nitro max 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
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