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Are YOU ready to take control of your life one and for all? Would you like to lose 10 pounds by Christmas? Then you've come to the right blog!  :)

Congratulations on following your heart as it guided you to my site as the path of synchronicity played an active role in your pursuit of living a happier, healthier more abundant way of life. By doing so you are proclaiming your desires to the universe in wanting a better way of life to enable you to create the body & life of your dreams. Isn't that exciting!  

You may have noticed that I'm not a typical Lifestyle Fitness Coach or Life Success Coach of which you may be familiar with. I’m passionate about empowering women across the globe to take control if their life by learning to LOVE everything about themselves and to truly be happy with whom they are regardless of their age, weight or size.

We all deserve to dream big dreams and then manifest them into our reality. I coach and train my clients by teaching them how to harness the power of the mind to live the life of their dreams, including having the body of their dreams.

Your body is a manifestation of your habitual thoughts; therefore, the more positive you are and the sooner you will reprogram your subconscious mind to that of faith and believing and the sooner you will be living your dreams of achieving your fitness goals. 

When you’re negative and worry all the time your body goes into fight or flight mode which increases cortisol which causes weight gain in addition to constant cravings of simple carbs—not good!

 So if you’re ready to kick some booty in the gym then your mind is prepared to take on your biggest dreams and do everything in its power to attract it back to you, it’s a beautiful and highly empowering way to live 365 days of the year!


If you want to see results fast then train with your heart and mind, don’t just go through the motions and think about all you have to do that day, focus on your muscles being worked by using the power of your mind, doing so you will harness the power of your mind to sculpt your body to that of your drams with less effort and less time in the gym.

My favorite way of training is doing circuit training; it keeps exercising exciting and makes the most of your workout.  What I’m about to share with you requires a set of medium and heavy weight dumbbells and/or a barbell with weights, a bench and a mirror. All of my workouts are designed to workout at home or in a gym. 

To sculpt a lean physique it requires hard work and sweat in the gym Monday thru Friday, but it you look at it as “have to” then you will naturally have resistance to training, so instead, think or training as “I get to!” Think of it like a highly valuable gift that is the key to unlock the door of your dreams because ultimately that is what weight lifting and cardio will do for you.  Each area of your life will dramatically improve in miraculous ways!

When you workout be POSITIVE and see your muscles transforming before your very eyes as you train in front of a mirror.  Read your weight loss goals and affirmations throughout the day to remind your subconscious mind of your soon to be accomplished goals and dreams. 


If you want to see results fast and truly lose 10 pounds by Christmas then you have to eat clean and fuel your awesome muscles with the fuel it needs for optimal results. If you train smart and eat clean every 3 to 3 hours consisting of lean protein (at least 25 to 30 grams each meal including snacks), complex carbs (before 2 pm), lots of fresh veggies and 1 T of Omega’s twice a day with lunch and dinner then you will be able to sculpt your body easier than you realize. If you eat clean daily YOU WILL see results FAST!  


Consider the kitchen closed after 7 pm to keep your body from storing unused energy and storing it as fat during the night. And remember to take your muscle building supplements morning and night to ensure your hard worked muscles have the proper nutrients to build lean, hard muscle tissue.  Train hard, eat clean and see yourself as a lean, mean, fighting machine! 


Below is a link to get my Get Ripped in 90 Days Workout Routine.  Each exercise is to be completed by doing circuit training which means to rotate through each exercise as you complete each set. 

Be sure to have proper form throughout each exercise by watching your form in the mirror as you lift each set.  Begin by doing the first 2 sets of reps with medium weights then increase to heavy weights for the last three sets of reps. 

For optimal results aim to achieve muscle failure at the end of each set, if you don’t feel the burn after 12 reps then your weight is too light.  Have a water bottle to stay hydrated throughout your training.  I add Go Nitrimax and Liv Sxinney Max in my water to keep my muscles full of amino acids and nutrition for maximum results.


Remember to always warm up and stretch before and after lifting weights, failing to do so could result in injury.  Have a pre workout energy drink about 30 to 45 minutes prior to your workout is also helpful. Drink water with Liv Sxinney Max and BCAA’S during training for energy and proper nutrition for your muscles.

Also have a post training meal within 30 to 45 minutes consisting of whey isolate protein drink and ¼ cup oatmeal with 2 T of blueberries or strawberries, or you can take a meal replacement drink with whey protein and carbs.


ALWAYS warm up and stretch before and after during strength training. Do 6 sets of 15-20 repetition each set completed. Do circuit training to keep your heart rate up and burn more calories and fat stores for energy.  Keep moving to ensure your heart rate stays elevated for optimal fat burning results. 

If you want size lift heavy, do 8 to 12 reps if you want lean do medium weight 15 to 20 reps.  Select weights according to your strength, the last 3 to 5 reps should be difficult and burn as you reach muscle failure during your last rep. 
If want to burn more calories and fat stores follow each weight lifting workout with 20 to 30 minutes of medium intensity cardio.

To read entire article and to receive a copy of my awesome Get Ripped in 90 Days with Carol's Body Transformation Workout Routine that works!!!

Click on the “Health & Fitness” link below to get my Get Ripped In 90 Days Workout Routine on our website at

If you have any questions post it below and I’ll be happy to answer you personally. YOU have what it takes to get in shape and improve all areas of your life. Believe in your innate ability to create and manifest the life & body of your dreams! 
Happy training!

Carol Whitaker
Lifestyle Fitness Coach & Life Success Coach
Author of the forthcoming book
Ridculously Happy! The Secret to Manifesting
the Life & Body of Your Dreams

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