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There's nothing sexier or more impressive than having toned, sculpted arms, it's not only physically appealing but it's highly rewarding being strong.

 The only way to achieve a sexy arms is to wight train regularly.   The quickest way to achieve having sexy, sculpted arms is to exercise 5 to 6 days a week which includes 45 minutes of cardio - preferably interval training, weight lifting 4 times a week and eating a clean diet -- that means processed foods and sauces are out the door.

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 which was over 20 years ago.

To create your own home gym all you need are some dumbbells, a mirror and an incline bench, and to make it more enjoyable a sound system of some kind to play music to pump you up during training.

Here are a few of my favorite exercises that I do each week.  You can't get fit if you don't set time aside for YOU each day - make You a TOP PRIORITY! Set a side an hour a day to pamper yourself by stretching and exercising. Take 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.
Remember you won't have results if you eat white flour, sugar, high sodium and preservatives - So 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... aka your metabolism! Fill your small plate with lean protein, a complex carb & fresh veggies or a salad. Have 1 tablespoon of good fats daily along with eating plenty of fiber which will aid in energy and slow digestion of carbs and fats.
Stay away from the kitchen during the hours of 1 and 4pm, studies show that's when the body is most tired, during mid afternoon one's willpower is lower than in the first part of the day. Plan ahead and prepare small meals the night before so you'll 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.


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 and diet 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 burning during sleep, take GoNitrimax just before you go to sleep. Your body repairs during sleeping hours, taking L-Arginine (GoNitrimax) will turbo-charge your results which will make working out much more fun and enjoyable.
Until next time... Be happy, workout hard and eat clean... Happy Training!

Carol Whitaker
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