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After the holiday’s it’s easy to lose the motivation to get back to the gym to lose the extra weight gained over the festive holiday season. I’m asked often how I've stayed in shape for over the past 20 years, it’s because I stay motivated.
It takes motivation, determination and dedication to working towards your fitness goals every day. Visualize how you want to be as though you've already achieved it. Stay positive and see the good in everyone & everything, love yourself unconditionally and give to others daily to keep me on track and in line with that which I desire.

To be successful in achieving your weight loss goals you must set goals to begin with. Having a focused mind set on your goals & dreams will surely lead you to success!

To begin setting goals for fitness or weight loss you have to begin with transforming your thought process & the feelings in your heart first. You have to leave the past behind, forgive and forget if necessary and then focus on the present moment.. You have to be willing to let go of limiting thoughts and beliefs that have held you back from believing in your abilities to accomplish your dreams.

A great way to start is by setting attainable goals to begin any fitness or weight loss endeavor. Creating a clear road map to reach your desired weight is critical to accomplish your goals & dreams.


Living a LivFit Lifestyle doesn't happen overnight it takes time and patience by following through daily with your goals. Unfortunately too many people lack the motivation needed to commit to starting or staying on track with a fitness routine day after day. It takes time, you don’t have to train long and hard, you can start off slow. If you start off too fast you'll feel exhausted and may lose the desire to stay on track...

Starting is half the battle you can begin by walking briskly for 20 minutes 5 days a week or jogging on a treadmill for 15 minutes. In time you find that you’ll have more energy and will want to exercise longer than you did the day or week before.

It all begins with loving yourself enough to want to improve your quality of life. Living a healthy lifestyle makes for a happier You! You’ll feel more vibrant, have better health, have more energy to play with your family and friends and you’ll have a sense of well-being, inner-peace and empowerment.

Motivation is the key to success! Staying motivated will boost your determination to live a healthier lifestyle. Here are 10 Motivational Tips that have helped me stay on track year after year. These tips have also been highly beneficial for my clients to reach their goals and maintain their ideal body weight.



Schedule your workouts on your calendar as you would a business meeting. Pack your gym bag and have it ready to go or place your workout clothes on your dresser the night before. If you can workout first thing in the morning that’s perfect! You’ll have it done for the day and you’ll feel proud of yourself for accomplishing your goal, it’s a great feeling. You’ll also have extra energy to get you through your busy schedule.


Write down 5 short term goals in the present tense. Write goals that you know you can achieve within a week or a month time period. 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." Place your goals where you can read them often. Keep your goals in mind at all times. See yourself as though you have already accomplished your goals and dreams. Feel what it feels like to be at your ideal body weight, imagine your physique as you want it to be.


Loving yourself unconditionally will open your heart to believing in you! I always say "Dream big dreams because dreams really do come true!" If it’s your dream to be fit and thin then believe you can be. Visualize yourself lean and strong. Our minds are very powerful in creating our habitual thoughts. So think uplifting thoughts throughout the day. By loving and believing in you all things are possible.


Choose a gym close to home, you’ll be more inclined to make it to the gym more often if it’s convenient. Or create your own gym, all you need are varies sizes of dumbbells, a bench and a mirror to watch your form (always lift weights in front of a mirror) and you’ll have your very own gym in the comforts of your own home! Make your gym a place where you want to be. Make it fun, have a fitness poster to motivate you, have a TV & a DVD player to follow along with your favorite workouts, or a radio/CD player to play upbeat music loudly to add energy to your workouts.


Be grateful for your body as it is now. Give thanks for all that it does for you. Visualize yourself as though you have already accomplished your fitness and wellness goals. With gratitude in your heart imagine yourself as the size, shape and weight as you aspire to be. Your body will literally transform more easily by focusing on love and appreciation. The more you are grateful for the more you'll have to be grateful for!


Journal keeping is imperative for fitness and weight loss success. Having a journal for your meals and exercise routines is a great way to track your accomplishments and improvements. Log your workouts by writing down how much weight you used and how many reps you did. Also write how you felt that day. You’ll be able amazed at how rewarding it is to keep a record of your fitness journey.

Plan your meals ahead of time. Write down your meal plan the night before and prepare your meals ahead of time so you’ll be ready to go the next day. 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.


Having a buddy system is a huge benefit to assist you in your weight loss efforts. Tell all of your family and friends of your weight loss goals and then you will feel less likely to overeat at a family gathering and social events. Exercise with a close friend, it’s so much more fun to workout with a friend. Surround yourself with people that believe in you and that will support you in your fitness goals and dreams. Avoid pessimistic people and choose to spend time with those that inspire you to be a better person.


Hire a fitness guru to help you learn how to properly chart your meals and exercise routines. Be selective; follow your heart in choosing the right coach or trainer. There are all sorts of trainers and coaches from yoga to bodybuilding. Having a coach or trainer will educate, motivate and inspire you. You’ll have more self-confidence in the gym and needed will-power at home. Being accountable to someone whom you look up to will skyrocket you to success.


Getting enough Zzz’s is essential to achieving a lean, shapely physique. Your body repairs worked torn muscle tissues from your earlier workout during sleep. Try to get to bed by 10:30 pm each evening so your body can fully recover. You’ll not only have more energy for your next workout but you’ll feel stronger too!


Start your fitness plan today! Take action and follow through with your goals. Be sure to implement journal writing and daily exercise to ensure success. Write down a timeline on your calendar when you will reach your goals, then reward yourself when you do. Get a massage, go to a movie, or read a good book; do what makes you happy.

Commit today to living a healthier lifestyle. If you follow these simple motivational tips and incorporate them into your daily routine you will soon discover that fitness will become a way of life and you’ll actually want to hit the gym each morning, it’s an awesome feeling!

Staying motivated is a mindset. Be true to you! Exercise often, eat healthy foods and believe you can achieve anything that You set your mind to!
Thanks for reading. Make 2013 your best year ever by committing to living a fit lifestyle! YOU CAN DO IT!
Carol Whitaker


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