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What a fabulous week it's been! I've trained hard daily and I'm thrilled to say that my hard work it definitely paying off. I was tired yesterday and a bit too fatigued to do cardio, so I only did 10 minutes of cardio warm up & stretching followed by a cool down with stretching. Listening to your body will ward off overtraining and will keep you psyched for training - if you're too tired take it easy that day and eat a low-carb diet filled with more protein & fresh veggies for fuel. You'll be able to give your all the next day after a good rest which will allow your body to recover properly.


I'm excited to share my daily routine & clean eating menus with my LivFit Team who has joined my Liv SXinney Team. Thank you to everyone who has committed to living the LivFit Lifestyle. I've enjoyed getting to know everyone better and for the opportunity to share my passion of health & fitness.

Anyone can join my LivFit Team for FREE - you just have to sign up on my Liv SXinney Team and drink Liv SXinney daily. You don't have to be a distributor, but you can if you want a 40% discount and you don't have to market it either, you just have to use the products. I ask this so you'll have greater success sooner, have more energy, have more will-power and will ensure you get enough water throughout the day.

I really do love sharing my daily workouts with my LivFit Team, I love to hear everyone's amazing transformations in all areas of life... I had a tough week in my gym and loved every minute of it.  My training was great, here's a rundown of what I did in my gym... Monday: Upper body, Tuesday: Lower body, Wed: Cardio & Abs, Thursday Upper body, Friday: Lower & Today: Core training, Sunday: R&R  =)


If you'd rather not use the Liv SXinney products but would like to be personally consulted by me and receive weekly consulting via email & by phone, please feel free to contact me for more information. I'm here for everyone who wants to improve their way of life to becoming fit, thin & happy!


I love to eat healthy, whole foods - I really do. However, during the holidays I totally let my hair down and enjoyed all of the delicious treats without feeling guilty about it. I relaxed and enjoyed Thanksgiving, Christmas and the New Years fully. But unfortunately, the poor eating habits caught up with me and seemed to like me just as much...LOL. After awhile of eating lots of sweets it was a bit difficult to get back on the bandwagon and start eating clean & exercising full heartedly again... but I did and now I'm enjoying the results of my hard work, it's definitely paying off Big Time!!! =)

The reason why I'm explaining this is that I want you to know that you don't always have to be perfect in eating and exercising to obtain a fit body, in fact, eating clean should be considered a lifestyle not a diet at all. After a few weeks of eating a small meal every few hours and exercising 5 to 6 days a week it becomes a lifestyle not a chore or a "have to" but desire to "want to" and once you reach that mental attitude everything just falls into place in everyway... You'll find that you're happier, healthier, have more energy, your clothes feel better and your relationship with your spouse will be wonderful - your love life will improve too! Who doesn't want a happier life???

When I train hard I eat more carbs and on my lighter training days I eat my complex carbs only in the mornings.  By doing this I have the needed energy and nutrients to fuel my muscle tissue to ensure I build and sculpt my physique to attain my goals.  I always drink Liv Sxinney, Go & take Crave daily to aid in repair & have more energy.  And best of all I feel really happy when I do!  It's all so rewarding in countless ways... =)


So how have you done over the past couple of weeks? Are you making exercising a priority? Are you truly believing in You and putting Yourself first? You really do deserve the best in everyway! Do yourself a favor and take time for You daily, eat right & exercise at least 20 minutes 3 to 5 days a week.  And most important of all - Believe that You CAN Do It!!!

Until next time have a fantastic, LivFit weekend!

~Carol Whitaker
You have read this article Diet / Exercise / Gym / Training / weight loss with the title January 2010. You can bookmark this page URL Thanks!




I'm happy to report that I'm seeing amazing results in just a week in a half of training thanks to training hard, eating clean & drinking Liv SXinney, Go & Crave daily...

I lost some definition a bit over the holidays; I always take December & the first part of January off to give my body & mind a much needed rest and regroup my thoughts & goals. I'm always stoked to start training again; taking the needed break from training is well deserved and highly needed both physically & mentally.

I'm happy to report that I'm back 120% and lovin’ every minute of it! I enjoyed training my arms & shoulders today; they’re my muscles choice to train. It's awesome to see my veins pop when lifting weights and it’s highly rewarding to see my progress in the mirror too; it motivates me even more to eat clean when my physique begins to transform.


You can train all day long but if you don't fuel your body with the proper energy it craves after a tough workout then you might as well just do aerobics and forget reaching your hard-body goals. If you fall off the wagon daily with your eating then you need to sit down quietly by yourself and rewrite your positive affirmations and goals. Pour your heart & soul into YOU! You can achieve your goals, anyone can! It doesn't matter if you're 150 plus lbs over weight or 5 lbs over - YOU CAN achieve success if you put your heart and mind into reaching your dreams!


Being true to you will increase self love, confidence and will-power. You need to regroup and tell yourself that it’s okay if you had a difficult time staying focused the day before. Today is a New Beginning to take hold of your fitness goals & dreams for Good!

I want you to do me a favor and write down in big, bold letters...


Put it in a place where you’ll see it every day and then read it morning & night. And when cravings hit in the middle of the day or at night, take a packet of Crave (it's ymmy & high in fiber) drink some Liv SXinney and read it again to empower you to ward off the extra calories and fats that you were craving…


I've decided to take my Liv Fit, Train Hard & Liv Happy coaching to the next level. I've received a lot of emails asking for fitness advice, which I invite freely, I'm always happy to extend a hand in helping others learn how to reach their fitness goals & dreams. However, I want to know how many of you really want to live the LivFit Lifestyle and are truly taking your health & fintess seriously.

So I've decided to continue my Liv Fit, Train Hard & Liv Happy for those who JOIN MY LivFit Team, by doing so you will receive a 2 month LIVFIT CLUB MEMBERSHIP for FREE! To join my LIVFIT CLUB for FREE all you have to do is SIGN UP for Liv SXinney under me and drink it daily.  Doing so you'll lose weight easier, have more energy and you'll reach your fitness goals sooner! It's an awesome weight loss tool to keep you on track and motivated daily! 

To learn more about the awesome health benefits if drinking Liv SXinney check out &

I believe so much in the Liv International products that I want you to join me in achieving ultimate health & happiness by incorporating them into your lifestyle too.

By Joining My LivFit Fitness Club You'll Receive via Email:

• FREE Lifestyle Fitness Consulting

• FREE Weekly Conference Calls with Me

• FREE Daily Workouts Routine

• FREE Daily Fat Burning Diet Menus

• FREE Fat Burning Tips

• FREE Fat Burning Food Combinations to Boost Your Metabolism

• FREE Tips on Learning How to Love YOU

• FREE Daily Positive Affirmations

• FREE Diet & Exercise Journal and much more...

If you'd like to join my LIVFIT CLUB for Free email me and I'll send you the detailed information. Remember, I'm here for YOU! I'm passionate about assisting others to improve their quality of life in all areas including Self-Love, Fitness & Ultimate Happiness!

You owe it to yourself to join my LIVFIT CLUB! If you have any questions or would like to sign up please email me at

Happy training! =)

~Carol Whitaker
You have read this article Diet / Exercise / Inspiration / Motivation / Weight Lifting Arms / weight loss with the title January 2010. You can bookmark this page URL Thanks!



Tip of the Day:  Quality over quantity!  Be sure to exercise in a methotical manner. Proper form is critical during strength training.  Do not rush through exercises.  By focusing on the muscles being worked you'll have greater results without injury.

TODAYS WORKOUT: LEGS: Hamstrings, Glutes, Calves & Quads

Today’s workout was tough! After a couple of days off of strength training I raring to go when I hit my gym. Working legs takes a lot of energy and strength which burns more calories during and after my hard workouts. I give it my all everyday to ensure I get the results I’ve set for myself.

Waking up early and getting my exercising done first thing after taking Go is my magical formula to maintain my lean physique. By doing cardio on an empty stomach to warm up my cold muscles my body will utilize my glycogen store aka fat for energy. Before I hit the weights I have some protein to feed my muscles, I also drink Liv SXinney throughout the exercises for extra energy.


Dumbbell Lower Body Workout

3 X 12-15 dead lifts

3 X 5 Single leg lunges (alternate legs after each set) forward, side and back

3 x 12-15 heavy weight leg curls

3 x 15 Squats with calve raises

2 x 25 Single leg extended squat (place back of foot on chair; take a big step forward to do lunges.)

1 x 15 slow calves raise then 15 fast with weights: feet out, feet forward, feet in


Today’s workout was a whopper for sure! When lifting weights you need to feel the burn during the last 3 reps, if you don’t you’re using too light of a weight. Training Hard is the only way to sculpt the body of your dreams. If your muscles aren’t feeling it or fatigued after you workout then you’re not training tough enough.

After lifting I followed up with 30 minutes of cardio (medium intensity) on my bike. I was drenched after training this morning! I love living the LivFit Lifestyle, it’s so rewarding and improves all aspects of my life.

I hope you too are getting in the groove of livin’ fit! Remember to eat every 3 hours along withdrink Liv SXinney, Go & have 2 packets of Crave to keep your muscles fed as well as to keep your metabolism in overdrive!


Have an awesome day! I’ll chat more tomorrow…

~Carol Whitaker

You have read this article Diet / Exercise / Fitness / Gym / Leg Exercises / weight loss with the title January 2010. You can bookmark this page URL Thanks!



Each morning start your day with the attitude of gratitude. Give thanks to Heavenly Father for everything in your life including your miraculous body that you have been blessed with. I'm sure you've heard the saying having 'an attitude of gratitude' - it’s a powerful way of being. Give thanks for your beautiful body and how wonderful it is. By doing so you will feel happier, you'll attract fabulous people & experiences into your life and you’ll lose weight faster too. And you'll soon discover how much more you have to be grateful for!

Sunday's are the best!  It's a day of rest & relaxation with family & friends.  I enjoy Sundays fully with my family.  After church we have a big dinner & have fun talking & laughing as we spend time together at the dinner table.
I hope you all have an amazing weekend, especially after a long, hard week of training.  By the end of next week if you're exercising daily, eating healthy, drinking Liv SXinney throughout the day & taking Go morning & night, you should begin seeing results... It's sooo much fun to see your body & life transform for the better by living the LivFit way of life - I sincerely love it tons!
Well, I need to go get ready for church now. I hope my blog is motivating you to take your health seriously and to put YOU first in your life.  By doing so you'll be able to give more of you to others to inspire and help them improve their quality of life too.  After all, life is meant to be filled with joy, happiness & love!  Embrace life & in return life will embrace YOU!
You have read this article Motivation / Positive Thoughts / Rest / Tip of the Day with the title January 2010. You can bookmark this page URL Thanks!



Today was my favorite training day of all - arms & chest. I love working arms because the results are so visible and highly rewarding. Not only do sculpted arms look attractive but it's great to be strong a mother. I remember vividly when I began feeling strong and could pick two of my children at once, I'd put one on one hip & the other on my other hip. It was awesome!

I worked out hard and I'm now looking forward to a relaxing weekend with my family. The weekends are my down time, I'm more lsayed back and enjoy healthy snacks more often. My favorite snack isthat I make is popped popcorn, we enjoy it as a family when we play games or watch movies; I love spending quality time with my family. And after a long week of training, working, taking care of my family & horses I look forward to getting some much needed R&R... =)


5 x 8-12 Single Bicep Curls with a Hammer Down

5 x 8-12 Single Bicep Curls

5 x 8-12 Single Over Head Triceps Extensions (triceps)

5 x 8-12 Dumbbell Bench Press

5 x 20 Triceps Dips

3 x 15 Military Push-ups

Optional: 20 minutes cardio


Everyone knows that eating a diet low in fat will shed weight as well as maintain a lean physique. But a lot of people don't know how to cut down on fat & extra calories. Here are a few examples of how to eat smarter without sacrificing taste.

Low-Fat Cooking Tips

• Use Pam cooking spray instead of butter or oil.

• Use Wishbone Salad Spritzer on salads & fresh veggies, it has only one calorie per spray and zero fat.

• Use Extra Virgin Olive Oil & Balsamic Vinegar for salad dressing, it has the good fats that your body needs.

• Rather than using sugar in your baking us Agave Nectar, it's a low glycemic index food that's sweeter than sugar! And you only need 1/2 the amount of the sugar called for in a recipe.

• When baking always use butter in place of Crisco (your body knows how to process butter) and use only 1/4 to 1/2 the fat called for in any recipe.

• Use applesauce in place of butter when baking, it makes for a light fluffy texture.

• Use whole wheat flour in place of all flour called for in recipes. You'll have more flavor and extra fiber and nutrients to keep your system moving.

• Use Cinnamon to add flavor as well as to help keep your blood sugar level.

• Use dark brown sugar, Xylitol, Truvia or Agave nectar in baking; white sugar is loaded with chemicals and will spike insulin. Remember sugar leads to fat! So try to stay away from the sugary snacks that will only make you self sabotage your efforts & goals.

• Use spices & herbs in place of sauces, be creative and mix various spices for more robust flavors.

• Use low-calorie Almond milk (Vanilla flavor is my favorite) in place of milk, it has fewer calories as well as less sugar.

• Use fresh salsa mixed with fat-free cottage cheese or canned tuna or chicken and use fresh cut veggies for chips and salsa, it's delicious and filled with protein, fiber and nutrients!

• Eat lean meats in place of high-fatty meats. Cut off all excess fat off of chicken and red meats. Cook hamburger in water and drain off all the fat and rinse; add spices and sea salt to add flavor.

• For a sweet tooth snack have frozen berries mixed with vanilla protein powder or low-fat yogurt. If you are craving crunchy foods add a tablespoon of slivered almonds to top it off, it's a yummy treat!

• For a salty snack have air popcorn (Orville Redenbacher’s is my choice) with fat-free butter spray and cinnamon. It's high in fiber and also has antioxidant benefits.

These are just a few examples of how to eat fewer calories without feeling deprived of taste. You'll not only lose weight and feel great but you'll find that you'll begin to feel younger too. Many foods mentioned have anti-aging properties that will improve skin, hair and vitality. Use these simple tips & tricks and you'll find that you can enjoy the holidays without the guilt & weight gain.

TOMORROW'S TRAINING: Cardio & Abs (Optional)  DAY 6: Sunday: Rest.

I don't workout on Sundays, it's my day for peaceful inner reflection & going to church each morning with my family. It's highly important to rest after week long training; that includes getting to bed on time every night as well.  After a weekend of R&R you'll be ready for Monday's hard workout lifting weights and doing cardio. During the resting period your muscles will also be recovering so the next time you go to the gym you may see more definition - it's a beautiful thing!

Living the LivFit Lifestyle will literally transform your body & life if you fully embrace it! I hope my blogging has inspired you to move a little more and to eat healthier...

Have a fantastic weekend! I'll chat again on Monday... =)

~Carol Whitaker
You have read this article Arm workouts / Exercise / Lifting Weights / Strength Training with the title January 2010. You can bookmark this page URL Thanks!

Day 4 of Liv Fit, Train Hard & Liv Happy! Legs & Back


Affirmation of the Day: "I am fit, thin, healthy & strong! I love everything about my body!"

Well, its legs & back training again... it's my toughest workout hands down. It takes a lot of hard work, sweat & energy to get the job done right, but well worth it in the end!

Here is a great leg routine that get's results, but only if you eat a clean diet every three hours. If you eat junk food after a workout you'll soon get discouraged because you won't see the results you're hoping for.

So remember to eat healthy whole foods every few hours and be sure to have lean protein with each and every meal & snack to supply your body with the needed energy & building blocks it requires to create lean muscle tissue. And drink plenty of water filled with Liv SXinney to lose the fat that’s covering newly defined muscles that you’ve worked so hard for.


You can get ripped in the comforts of your own home just as I did. All you need are dumbbells, a mirror and a bench. Use medium to heavy weight dumbbells and be sure to move slowly with proper form throughout each exercise for optimal results.

5x8-12 Squats with Calve Raises (quads & calves)

3x8-12 (3 set of 8-12 reps): Dead Lift (keep back flat - hamstrings)

3x20 Calve Raises: 1st set - feet out, 2nd set - feet straight, 3rd set - feet in

3x8-12 Alternating Lunges (hamstrings & quads)

3x12 Lieing down Leg Curls (using a bench)

3x12-16 Forward Lunge

Wall Squat hold for 60 seconds

Single Leg Wall Squat for 60 seconds alternating each leg every 10 seconds


3x12 One Arm Bent Over Dumbbell Row

3x16 Pull-Ups

3x20 Push-Ups Military Style

This circuit training routines will get your heart pumping! Rotate through each exercise as you complete each set. Begin with med weights first then increase to heavy weights for the last two sets of reps. Have a water bottle filled with Liv SXinney to stay hydrated and a towel to dry off. Each exercise is designed to be done in the home or gym.


Always begin each workout with 5 minutes of jogging in place or on a cardio machine followed by 3 to 5 minutes of stretching each muscle group to be worked. Following workout cool down and stretch again.

• Beginner Level: Do 8 to 12 reps each exercise with light and medium weights followed by 20 to 30 minutes of cardio.

• Intermediate Level: Do 12 to 16 reps with medium and heavier weights followed by 30 to 45 minutes of interval cardio.

• Advanced Level: Do 8 to 10 reps using heavy weights for size.

To know what weight to buy do 10 bicep curls if your muscles are tired, then that’s a good medium weight, buy the next weight up needed for heavier weight


Tomorrow is arms & chest - my favorite body parts to workout; I'm looking forward to it!

Until next time Liv Fit, Train Hard & Liv Happy!

~Carol Whitaker
You have read this article Back Exercises / Diet / Exercise / Leg Exercises with the title January 2010. You can bookmark this page URL Thanks!

Day 3 of Liv Fit, Train Hard & Liv Happy! Abs & Cardio...


Tip of the Day:  Positive affirmations will powerfully change your life & body in remarkable ways. Each day say 10 positive attributes about yourself throughout the day. Then extend your love and compliments to your loved ones and before you know it you'll feel happier and your family will become closer. How great is that! And remember that YOU are the most important person on earth!

Today was a fun day but very busy; I didn't have time to blog until now...  It was a great day filled with family, work & friends.  Day 3 of the Liv Fit, Train Hard & Liv Happy was abs & cardio!  I enjoy training abs, it's not as difficult and the results are highly rewarding.

I woke up this morning, put my exercise clothes on, drank my pre-workout drink, got my kids off to school & headed down to my weight room for abs & cardio.  I did about 20 minutes of ab exercises then did 45 minutes of cardio.  I had a great workout!


I'm asked often how to get six pack abs, it takes work, commitment & dedication, it's very attainable if you stay focused on your goals daily.  I'm going to share with you my secrets of how to get tight abs. You can have a tight, sexy middle by following my Six Pack Ab program. By committing to it you will have a killer washboard stomach before summer (if you don't have a lot of weight to lose and if you do it will just take you a bit longer). It's not easy but it's well worth your time and energy to work towards such a lofty goal.


First you need to look at your family's genetics. What is your physique like now? How about your family, what are your parents and siblings figures like? Do they carry most of their weight in their abdominal area or the bottom half? If you carry your weight mainly around the middle then it will take you longer to see your awesome six pack than those that carry their weight around the lower half. Don't be discouraged, just realize where you gain weight first will be the last place you lose it. It's a bummer for sure, but if you understand how the body burns fat then you'll be better equipped on how to accomplish your goal of getting a ripped middle.


For starters, you can't pinpoint or isolate a specific muscle group and develop that certain area. The entire body has to burn and shed fat in order to see the beloved six pack. We all have abdominal muscles; it's just a matter of losing the padding that covers them. As you start to lose weight and strengthen your muscles you'll soon begin to see those small abdominal muscles under your skin and that is exciting!

To achieve best results you'll need to reduce your caloric intake and be sure to eat small meals throughout the day. Eat your largest meal at the beginning of the day tapering off to having your smallest meal at the end of the day. Each meal should consist of a lean protein, a complex carb and some good fat every 3 to 4 hours.
Try to have your last meal between 6 and 7pm.

Be sure to drink at least a gallon of purified water daily to keep your metabolism burning and to remove toxins from the body. You'll need to eat clean that means no sugar, processed foods, white flour or rice and try to stay away from breads. If eating clean is confusing to you a good rule of thumb is "If God didn't make it don't eat it." By eating whole foods your body will be fueled with the proper energy it will need to build efficiently build a hard, shapely physique.

Next you'll need to do interval cardio training at least 5 days a week for 30 to 40 minuters and do weight lifting at least 3 days a week along with targeting your abs 2 times a week. As you strength train you'll use your core muscle to stabilize your body which will strengthen your abdominal muscles. Doing core training such as yoga and Pilate's is also an excellent choice for core strengthening.


Performing exercises that focuses on the core muscles is absolutely necessary to achieve a desired six pack. Below is a list of various exercises that you will need to do 3 times a week on Monday's, Wednesday's & Friday's. Do not train your abs every day, they need recovery time too just like your other muscles. Do each exercise 3 sets of 25 reps; you can do them before cardio to ensure you'll have enough energy to complete each exercise with good form. Remember quality or quantity.

Six Pack Abs Exercises:

Do at least 25 to 30 reps of each exercise.

1. Crunches - with your legs up in the air at a 90 degree angle.

2. Twist Crunches - reach with your elbow across your body to the opposite knee.

3. Three-Up Crunches - do 3 small crunches in a row holding each little crunch as you go up.

4. Bicycles - lie on your back and raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.

5. V-Ups - lay on your back raise your legs and arms at a 90 degree angle hold for 2 seconds and release back down to beginning position.

Decide today to commit to following this program to see your awesome six pack abs before summer. If you want results fast then be sure to incorporate Liv Sxinney and Go into your daily supplements for maximum definition. Having a shredded six pack isn't only attractive but it's essential for optimal health & fitness.


Do yourself a favor and resolve to get in the best shape of your life this year. Focus your attention on loving every aspect of your body. Each day do something relaxing & enjoyable, take time to pamper yourself. By balancing the body, mind and spirit you'll be more confident, feel healthier, and live a happier life. Believe that you can have an awesome six pack. If you stay true to yourself and do my Six Pack Abs program you'll have fantastic results in no time.

So stay positive, focus on your goals, eat clean & exercise daily to get in the best shape of your life! Believe in yourself; dreams really do come true!

- Carol Whitaker
You have read this article 6 Pack Abs / Ab Workout / Back Exercises / Cardio / Fitness with the title January 2010. You can bookmark this page URL Thanks!

Day 4 of Liv Fit, Train Hard & Liv Happy! Legs & Back

You have read this article Back Exercises / Strength Training / Work out with the title January 2010. You can bookmark this page URL Thanks!



Weight Loss Tip of the Day: "Nothing Tastes as Good as Thin Feels"

Yesterday was a great day! I trained hard, ate whole foods every three hours and drank a gallon of water along with 3 oz of Liv SXinney & 2 Crave's. I eat clean most of the time; however, on Sundays I have treats with my family. It's good for me emotionally & mentally as well as for my children to enjoy yummy snacks with them when we play games or watch a movie together. Living the LivFit Lifestyle is about how to have balance in all areas of life.

Life is meant to be fun! I eat clean 90% of the time but enjoy delicious treats as well. If I'm craving something sweet then I'll cook some candied (raw) almonds using 1 small packet of Truvia (a natural sweetner), cinnamon & vanilla. They're my favorite snack of all time! I also make air popped corn too and spray lightly will fat free calorie free butter spray with a dash of cinnamon along with a delicious protein drink on the side.

My Typical Muscle Building, Fat Burning Meals Consisted of:

Meal 1: Cooked oatmeal mixed with almond milk & 1 scoop of whey protein powder.

Meal 2: 1/2 chicken breast (4 to 6 oz) with spinach salad, 1 T of Omega's & lots of fresh veggies

Meal 3: Protein drink with a handful of almonds

Meal 4: 3 egg whites & 1 whole egg (hard boiled & sliced) in salad with lots of raw veggies & slivered almonds

Meal 5: Hot chocolate made with almond milk, chocolate protein, cocoa & cinnamon

I love salads & fresh veggies, I eat a lot of them... If I'm a bit hungrier than usual or have munchies I reach for fresh cut veggies & dip them in a ½ cup of fat free cottage cheese mixed with salsa or Crave and wash it down with Liv SXinney, it's like eating chips and dip but it good for me!


Well, I didn't sleep well at all last night; my youngest had a difficult night which made a long night for my husband and I, so on mornings like today I train easier than usual so I don't stress out my body even more. My fatigue is higher already due to the lack of sleep, but it doesn't stop me from exercising I just don't push as hard lifting weights and take it easy on my bike.

Today's strength training is arms & shoulders: biceps, triceps, forearms & shoulders. I'll warm-up & stretch before and after lifting weights. I'm going to lift medium weights with high reps. It will take approximately 40 minutes to complete. Then I'll finish off doing cardio on my bike.


When beginning a new workout routine it's easy to become distracted early on in the game. Remember, stay focused by working out first thing in the morning on an empty stomach (Take a pre-workout drink like Go if available) and read your goals aloud morning and night. If you make exercise a high priority then you will see results sooner and your daily schedule won’t get in the way of attaining your fitness goals & dreams.


Be sure to plan your workout & a menu of your meals & snacks along with the times to eat the day before so you'll be well prepared the following day. Also say your affirmations all day & visualize yourself as you wish to be, as though you’ve already achieved your ideal body weight. And be sure to Be Happy! Happiness is a choice. If you’re happy you’ll lose weight easier by keeping stress levels down which keeps unwanted high levels of Cortisol (a stress hormone that can cause fat stores) at bay.


I'll be doing cardio & abs tomorrow... I'm looking forward to it!

Living the LivFit Lifestyle will transform your life as well as your physique. Be true to yourself - Liv Fit, Train Hard & Liv Happy! ~Carol Whitaker
You have read this article Arm workouts / Back Exercises / Fitness / Tip of the Day / Upper Body with the title January 2010. You can bookmark this page URL Thanks!



Good morning! I'm thrilled that it's Monday! I love beginning a new week with my fitness goals in place. Over the next few weeks I’m going to share my passion of fitness and what I do to LivFit day after day.

Living a healthier, happier life is the result of putting YOU FIRST in your life. How can you fully care for your loved ones if you constantly put yourself on the backburner? By ignoring you you’ll find that your soul’s desire for self-love & affection will be filled by turning to junk food, aka "comfort foods" to fulfill your emotional needs that have not been met by YOU! And in the end the foods you turned to are not comfort at all… eating foods high in fat, sugar & sodium ultimately ends in sadness, weight gain & frustrations.

By following my blog over the next few weeks I'll teach you how to live the LivFit Lifestyle. You can regain control of your life & thoughts one day at a time... I'll post straight for 30 days to ensure you'll have motivation to create a new LivFit Lifestyle Change for good!


My intention behind Liv Fit, Train Hard & Be Happy! is to motivate & inspire people all over the world to learn how to eat right and make exercise a daily part of life. This is not a challenge or a competition but an educational tool to help you learn how to live a healthier, happier way of life. We all know that it takes about 21 days to form a habit - I'm taking it a step further and will be blogging fitness tips & tricks for 30 days to assist you in committing to living Fit so you can create a habit living a higher quality of life to last a lifetime! =)


I've struggled with Chronic Fatigue Syndrome for over 15 years which was actually a gift in my life; had I not suffered with severe fatigue I would not have studied health, fitness & nutrition religiously over the past 18 years. I still study fitness & nutrition daily, I want to improve all I can each new day.  Over the years I learned to love me completely, to embrace eating whole foods, to have the desire to exercising daily and to have a positive mental attitude. Doing so I literally transformed my life in everyway – YOU too can transform your life - the choice is yours...

Living the LivFit Lifestyle is just that... it's a way of life!  It's not a diet, I don't believe in diets - diets only end in weight gain after the body has been in depravation mode week after week.  If you want to have a treat now and again, that's okay, just be sure to eat healthy whole foods most of the time and to give unconditional love to your body each day.  By embracing the LivFit Lifestyle you'll not only lose weight but you'll have more energy and feel empowered too... And before long, your family & friends will be asking what you've been doing as they see the New You shine through! 


To begin you must LOVE EVERYTHING ABOUT YOU Now! Give love & praise to your beautiful fat-burning machine that gives it's all for you every day. Then follow the LivFit Routine below full-heartedly and watch your life body transform!

1. Each week set 3 short term goals and 3 affirmations regarding diet & exercise. Place them where you can read them aloud with energy morning & night and be sure to write then in the present tense.

2. Visualize Success! Find a picture of the physique that you want. Post it where you see it every day to keep you on track!

3. Plan your exercise routines & meals a few days in advance. As the old saying goes, "If you fail to plan, you plan to fail..." Plan your road map to success; take it seriously every day.

4. Diet & exercise journals are a must! Keeping track of everything you eat & your exercise routines holds you accountable to you! Track everything you put in your mouth & what exercises you do daily.

5. Drink up! Filtered water is a powerful tool to aid in weight loss. Aim for 80 to 100 oz a day, especially if you're training hard. I suggest drinking 2 oz of Liv Sxinney in your water throughout the day to detox the cells for faster recovery, for energy and weight loss.

6. Eat every few hours. Plan to eat every 3 hours consisting of Lean protein, complex carb & fresh veggies for three main meals and 2 to 3 protein snacks in between. Doing so will keep your metabolism fired up and you'll have more energy.

7. Get your Zzzz's. Sleep is imperative to repair and rejuvenate the body. Muscle growth happens during sleep, so if you want to see results from your hard work in the gym get to bed by 10:30 pm each night.


Today I did legs & back followed by 30 minutes of cardio. I started with 10 minute warm-up & stretching followed by 5 minutes of cool-down and stretching before I jumped on my bike.

I always take Go (an L-arginine supplement) and drink Liv Sxinney before, during & after I exercise to aid in muscle nutrition and recovery.

I follow my exercising with the most important meal of the day, my post workout meal which is breakfast for me. I have a Crave packet, (it’s high in fiber & has pre-biotic’s) then oatmeal mixed with almond milk & micro filtered whey protein concentrate & isolate, egg albumen & milk protein isolate to insure my muscles are well nourished now & in the hours to come.

I'll eat a small meal or snack every three hours consisting of lean protein, fresh veggies & good fats along with drinking water all day long. I keep track of my meals throughout the day to keep me on track and motivated. Keeping a diet journal not only helps me be accountable but it also helps me know what worked and what didn't work so I can fine-tune my diet to see results sooner.

Living the LivFit Lifestyle is truly a gift! I love it sooo much! I hope you choose today to take control of your health now.  Join me each day to learn more tips & tricks to become healthier & happier! I know you can do it, I believe in You! Happy Training!

~Carol Whitaker
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I love to cook for my family! Each day I make an after school snack for my children to come home to. There’s nothing like coming home to the smell of freshly baked cookies or a delicious hot meal after a long day at school or the office. 

All of the cooking I do is low-fat, high in protein & fiber when possible. I can take any recipe and make it low-fat. It’s fun to be creative in the kitchen and having everyone love my cooking & baking is highly rewarding.

Here are a few recipes that I enjoy making and always have rave reviews from my family & friends. Each of which are comfort foods to warm heart & body on these cold winters days…



Whole Wheat Pancakes

3 egg whites
1/2 cup oats crushed in mixer or wheat germ
2/3 cup whole wheat flour
1 cup skim milk or low calorie Almond milk
1 tbs brown sugar or ½ tbs Agave
1/4 cup apple sauce
2 tsp baking powder
1/4 tsp salt (optional)
¼ tsp vanilla or almond extract
1 tsp cinnamon (optional)
1 scoop vanilla whey protein powder (optional)
Garnish with 1/4 cup diced apples or blueberries (can incorporate into mix as well)

Mix above ingredients well. Cook in pan/griddle on medium heat, spray with non-stick cooking spray. Pour into pan using 1/4 cup measuring cup. When air bubbles pop, turn once. Serve with low calorie jam or low sugar syrup. Garnish with diced apples or blueberries if desired. Enjoy!


Whole Wheat Chicken Salad Sandwich

1 can chicken breast (all white meat) drain & rinse
1 stock diced celery
1tsp almond slices
1 tbs diced apple with skin
1 tbs walnuts
2 tbs plain low fat yogurt
1/2 tsp dried basil
Salt & pepper to taste

Mix together and stuff toassted ½ whole wheat pita, whole wheat bread or ezekiel bread, top with spouts and Wishbone Balsamic BreezeVinaigrette salad spray if desired. Serve with fresh spinach salad and 1/2 cup fresh fruit.


Baked Raspberry Chicken

Crushed whole wheat bread crumbs with 1 tsp dried basel, dash of salt & pepper
1 egg white whipped
6 halves boneless skinless chicken breasts


1 cup fresh or frozen raspberries divided (1/4 cup set aside)
1 /2 cup low sugar raspberry jam
1 tbs of low sugar maple syrup or 1/2 tbs Agave or honey
3 T red wine vinegar
1/8 cup water
¼ tsp of ginger & curry

Place chicken breast halves between sheets of plastic wrap, gently pound to flatten until even in thickness. Coat each breast in egg whites in one bowl and then in another bowl coat on both sides with the mixture of salt, pepper & bread crumbs and place in prepared baking dish sprayed with non fat cooking spray. Place in oven on 350 degrees for 25 to 45 minutes or until well done. *

Clean berries or let thaw and put a 1/4 cup aside for garnish. In a saucepan, combine berries, jam, vinegar, ginger, curry and bring to a boil. Reduce heat to low and simmer for about 5 minutes, stirring frequently. Pour over baked chicken and garnish with remaining strawberries. Serve with a beautiful green salad and brown rice for a delicious well balanced meal.

* You can also cook the chicken & sauce ingredients together in a slow cooker for 6 to 8 hours; this dish has a delicious aroma your family will love!


 These meals are low in calories and will keep you full for hours along with keeping your digestive track happy too.  Each recipe is low in fat and high in protein & fiber (the breakfast & lunch recipes). I hope your family comes to love these meals as much as my family does. 

And remember to drink Liv Sxinney throughout the day & take Crave between or before meals to lose weight along the way.  Cooking and baking at home together as a family is an absolute treat! Bon Appetite!
You have read this article Diet / Fat Burning Foods / Low Fat Recipes / nutrition with the title January 2010. You can bookmark this page URL Thanks!



Wow! Another decade has come and gone. It amazes me just how quickly time goes by the older I get. I'm so EXCITED for 2010! It's going to be a magical year filled with love, joy, health, vitality, happiness & immense prosperity! How awesome is that!

Letting go of the past is truly a gift that only you can give yourself. Feelings of sadness, illness, feeling fat, self sabotage, stress and financial frustrations can literally be controlled & eliminated by your subconscious mind if you choose to let go of the old and welcome the new creative, powerful energies of the New Year. It's thrilling to know that we ultimately have the power within to create the life & body of our dreams.

Most everyone I know has gained a few pounds over the holidays, if you're one of them don't stress about it, it's good emotionally to relax and enjoy comfort foods during Thanksgiving and Christmas with your family & friends. 

Thankfully it's that time of year again to live the LivFit Lifestyle - yea! When I reflect on how I felt after eating high calorie, sugar foods it's refreshing to know that I can feel great again by making healthy food choices. You can lose weight easier by eating whole foods every few hours and exercising at least 30 to 45 minutes daily. It feels sooo GOOD after the holidays~ I love it!


Start today by writing down your intentions, affirmations & New Year's Resolutions; be sure to include all areas of your life that you want to improve this year. Write down both short term and long term goals, be specific and give yourself a deadline for achieving Success. And remember it's not about the destination but rather the journey. It will truly be magical if you look for the good continually as your reach goals.

Feel the emotions of joy & excitement as though you've already achieved your goals! Feel what it feels like, smells like & looks like. Write a game plan with detail and then follow through daily. Post your goals & affirmations where you can see them and read them aloud daily with energy morning & night. It will be the beginning of creating the new You!

Also post pictures of how you want to look and imagine that the photo is indeed You! To stay on target keep a diet & exercise journal to laser in on your fitness goals, being accountable to you will keep you on target which will be a sure way to attain your goals sooner then you may anticipate.

Embrace the New Year with joy & gratitude and do your best to keep a positive mental attitude. And before you realize it your life & body will begin to transform in remarkable ways… Make 2010 your best year ever!
You have read this article Back Exercises / Goal Setting / Inspiration / Motivation with the title January 2010. You can bookmark this page URL Thanks!