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Diet is 85% of Fitness Success

How many people do you know that go to the gym everyday but never change? It’s because their diet does not support their fitness goals. I can’t stress enough about the importance of proper nutrition. It’s imperative to eat small clean wholesome meals every 3 to 4 hours. Eating the right fuel is 85% of the equation. You can do sit-ups and push ups all day long but you won’t be able to uncover those sexy abs until you burn the fat that’s covering them, and that comes from proper nutrition along with regular daily exercise.

If you want to be ripped before summer then commit today to working out at least 5 days a week - no excuses.  Then eat clean whole foods -  that means stay away from canned, boxed or processed foods of any kind.  Be sure to drink plenty of water, at least 60 to 80 oz and eat protein with every meal & snack.  And have your last meal of the day by 7 pm - after that consider the kitchen closed!
Set attainable goals, believe in yourself, stay true to your commitment to fitness, follow through, focus on loving you each day and before you know it you'll begin to see your body & life transform in miraculous ways!
Until next time... Liv Fit, Train Hard & Liv Happy!
~Carol Whitaker
You have read this article Diet / Exercise / Goals with the title March 2010. You can bookmark this page URL Thanks!




The other day my dear friend emailed me asking for advice, she was feeling a bit low and was in need of a little TLC on how to get out of the emotional rut she was in... I gladly shared with her how to shift from a sad mood to a happy, joyful state of being.

Whenever you feel overwhelmed, depressed or feel any negative emotion for that matter life can seem more difficult and frustrating. You’ll have less energy and you’ll be more fatigued than usual. By choosing to live in an Attitude of Gratitude you can literally shift your energy level from being pessimistic to optimistic. Doing so you will shift your energy frequency to a higher empowering level which in turn you’ll feel better and have tons more energy to get you through your busy day. You’ll also eat healthier, you’ll have the desire to exercise more and you’ll be much more fun to be around.


To achieve any goal & dream you must believe in YOU & allow love, joy & abundance to flow to you freely!

I recently adopted the horse of my dreams, a magnificent Friesian! Alexander The Great aka Xander. Before I found him I visualized daily and gave thanks to Heavenly Father for allowing me to have my dream horse. I was passionate about finding him and felt love and gratitude in my heart throughout the day for all the many gifts& blessings in my life. And before I knew it a miraculous journey unfolded and I'm proud to say that my sweet boy came into my life much easier and sooner than I had anticipated.

I know without a doubt that he was meant to be mine! But had I doubted and gave into the negative self-talk he would not be in my back yard right now. Not only did my dream come true but best of all I made a new best friend, Nancy. She's an eternal friend and an absolute angel. Because I stayed focused on being positive and having an Attitude of Gratitude my dreams literally came true.

You too can have your dreams come true! We all want to live an abundant life in all areas including health, wealth & true happiness. Here is my reply to my friend coaching her on how to shift her negative emotions to joyful, life-loving emotions.  She soon after sent me a loving email of thankfulness expressing how much doing these simple acts of Gratitide helped her tons.

If you’re feeling down or  would like to create your dreams more easily you can do these simple acts of Gratitude to transform your life starting today! 

Remember, the more you are Grateful the more you will have to be Grateful for! =)


Hey sweetie,

Bless your heart, I understand your feelings… it’s easy to get down and discouraged when you’ve been through a lot emotionally and with your family’s unfortunate news that just compounds the “blues” feelings.

To give you a happy boost each day try these simple steps of gratitude…

Before you get out of bed think about all the gifts in your life and then Thank Heavenly Father over and over for all the blessings in your life and then kneel for your morning prayer. And then throughout the day focus on all the glorious things in the world including your beautiful body and family. Then again at night go to bed with gratitude and give thanks for all the beautiful blessings that you enjoyed that day.

Also, be sure to get adequate sleep. A well rested body is less likely to get depressed as easily, that means early to bed... Be sure to give yourself plenty of time between firesides to rest and renew, especially with your precious family. And then as always try to eat healthy whole foods, it will give your body the nutrients it needs to ensure you have the energy your busy schedule requires.

Doing these simple acts of gratitude will help you get out of a rut and it will help you open your spirit more to receiving more joyful experiences. Embrace life with an Attitude of Gratitude and life will embrace you in all areas in return.

Have thankfulness for yourself in every way and feel the feelings of joy & happiness to create the life of your dreams…

Big hugs,

You have read this article Attitude of Gratitude / Goals / Positive Thoughts with the title March 2010. You can bookmark this page URL Thanks!



Each morning start your day with the attitude of gratitude. Give thanks 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!
You have read this article Gratitude with the title March 2010. You can bookmark this page URL Thanks!


As a Lifestyle Fitness coach I focus on balancing the body, mind and spirit to create a powerful, positive mind-set; by doing so goals can become a reality with a well-designed fitness and LivFit meal plan.

I believe to achieve ultimate health you have to begin by loving who you are right now! By focusing on and learning how to have a positive mind-set every dream can come true. I ask my clients to take time to sit down and write out what they really want. I ask them why they want to lose weight. What are reasons for change? Whatever it is I have them write it down and create a powerful vision. Then I ask them to focus on it daily.

To curb emotional eating I teach how to focus on pampering oneself by indulging in what you love to do; such as reading a good book, taking a walk, calling a close friend, going shopping or getting a manicure. I also coach how to be prepared emotionally by having a mental game plan for when those emotional urges arise for cravings you will have an exit strategy out of the kitchen!


Living the LivFit Lifestyle is how I live my life. I’ve had phenomenal results by drinking Liv Sxinney and Go daily. I’ve dropped 9% body fat! I was finally able to reach my target body fat goal! Needless to say, I’m very pleased with the results. And to top it all off, I spend less time in my gym.

I start each morning drinking Go before my workout. I do interval training for my cardio 6 days a week for 30 minutes and weight lifting 4 days a week alternating upper and lower body. During my workout I hydrate with Liv Sxinney, it gives me the added energy and nutrients my tired muscles need to finish my tough workouts. I always have a recovery whey protein shake directly after my workouts to ensure my ready and hungry muscles receive the much needed nutrients.


Healthy eating is a vital key to fitness success. Without proper nutrient you can do all the crunches you want but will never see the desired 6 pack. I eat a small meal every 3 to 4 hours consisting of a lean protein, complex carbohydrate and some good fat. I have my last meal between 6 and 7 pm. If I get hungry later in the evening I have some cRave and drink Liv Sxinney. It’s very satisfying and takes the hunger pangs away. Then right before bed, I take Go again to ensure I build and recover during the night. I’ll always drink Liv Sxinney and Go! It truly has changed my life. By drinking it daily I’ve been able to accomplish my fitness goals, at the age of 40 I’m in the best shape of my life!

Living my LivFit Lifestyle is just tht it’s a way of life, it’s NOT a diet! It’s not deprivation, and it’s not a way to lose weight only to regain the weight back (and more) in a few months. It’s a fit way of living for life! By embracing a healither way to live and incorporating my LivFit Lifestyle you will literally transform your world in miraculous ways!

Liv Fit, Train Hard & Liv Happy!

~Carol Whitaker
You have read this article lose fat build muscle diet exercise fit lifestyle with the title March 2010. You can bookmark this page URL Thanks!





I'm often asked is how to achieve a six pack.  It's a lofty goal for some but very achievable with hard work, endurance along with clean eating. You can have a tight, sexy mid-section by following my Six Pack Ab program. By committing to it you will have a killer washboard stomach within 90 days (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 a bit 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 groups to tone. The entire body has to shed fat in order to see the beloved six pack. We all have abdominal muscles; it's just a matter of losing the fat stores that covers them. As you start to lose weight and strengthen your muscles you'll soon begin to see those small abdominal muscles 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 if you want to see your six pack sooner than later along with lifting weights (each exercise to failure) at least 3 days 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.


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

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

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

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

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.


Really commit to following this program to see your awesome abs within 90 days. 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. 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, eat clean & exercise daily to get in the best shape of your life! Believe in yourself Dreams really do come true!

Liv Fit, Train Hard & Liv Happy

Carol Whitaker
You have read this article core exercises / crunches / Diet / Exercise / Fitness / How to get a six pack abs / sit ups / six pack abs with the title March 2010. You can bookmark this page URL Thanks!