Monday, January 28, 2013


Happy Monday! I hope you’re off to an excellent start to your day!

Unlike many people, I love Mondays! It’s a fresh start to a new beginning to recommit to my fitness goals and dreams. I love my fitness LivFit Lifestyle journey that never ends... It's an awesome way to live!  

If you're tired of feeling out of control with your life and eating habits then start today commit to leaving your past behind by embracing an awesome fit future! 

Each day this week make it your top priority to exercise for at least 30 to 45 minutes on an empty stomach, doing so will force your body to use your body’s fat stores for energy. 

If you’re new to training then start off slow by power walking in the mornings and lifting 2 to 3 times a week by doing 3 sets of 12 to 15 repetitions, use medium weight dumbbells, just make sure your heart rate is elevated until you work up a sweat.

Then choose to eat delicious, nutritional wholesome foods, it's truly a priceless gift that only you can give to you. Doing so you'll feel in control of your thoughts and emotions, and you'll feel better with more energy! Aim to eat every 3 to 4 hours, if you forget to eat then take note of when you eat and set an alarm on your phone to remind you to eat another small meal in 3 hours.


Get to bed BEFORE 10:30 pm each night. It's much more difficult to train and have the willpower to eat clean when you’re tired all the time. Lack of quality sleep induces stress hormones in the body which causes an incline in cortisol levels which spurs the body to preserve extra energy (aka fat stores) in case it has to run for its life due to the influx of stress hormones.

When you’re overly tired it’s difficult for the mind to handle everyday stresses. Our body is hard-wired to react to stress more naturally than seeing the good in life, it’s what keeps us safe and aids in avoiding dangers as much as we go about our day; however, sometimes when we’re really overly stressed the body kicks into “fight or flight” mode which drains us of good health, energy and not to mention it causes us to have an insatiable appetites, causes illness and even cancer if prolonged year after year.
Thankfully exercising and eating wholesome foods regularly throughout the day by having small meals packed with fresh veggies, fruits, lean proteins and good fats will keep your stress levels down and extra fat stores at bay.
Set Your Intention 
This week declare your intentions be positive! Affirm your desires by saying affirmations throughout the day such as, “I LOVE to workout daily and eat clean! I AM a powerhouse!” And then create 3 short-term goals that you can and will complete. 

Then create an action plan and FOLLOW THROUGH! Be positive as you embrace living a powerful lifestyle of health and fitness… before long you’ll be doing a “happy dance” when you look in the mirror each new day! Make this week your BEST week ever!
By livin' a LivFit Lifestyle you will be happier, healthier and empower! All aspects of your life will improve in dramatic ways!
 ~Carol Whitaker
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