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It's hard to believe that summer is almost here. I love this time of year and I love everything about summer, the warmth of the sun, the sound of children playing outside and of course the many family and friend get-togethers ~ I seriously love it all!

With summertime comes fun, delicious BBQ’s which can mean unwanted weight gain as well… Here is a plan for diet success with tips on how to maintain a swimsuit ready physique while enjoying all of the wonderful backyard parties…


Be sure to plan your meals ahead of time so you won't gain weight at all his summer. In fact you can continue to lose fat and gain muscle by being prepared and focusing on your fitness and weight loss goals daily. By eating clean 85 percent of the time you'll be able to maintain a lean body. Be sure to eat your biggest meal of the day the first part of the day and the smallest meal at the end of the day. Here is a great guideline to keep you on the road to success by following a healthy eating plan. Remember if your fail to plan you plan to fail, so be prepared and plan ahead.

LivFit Survivor Diet Plan

Eating every 3 to 4 hours will help you maintain a high metabolism while building muscle along with fat burning for energy.  But eating the right foods you will have success... However if you don't eat the right combination of foods you won't see your desired results.  Here's a sample of a LivFit menu to help you better understand which foods you need to accomplish your fitness goals.

Breakfast: Make this the biggest meal of the day consisting of lean protein and complex carbohydrates. Example ~ 1 slice whole grain toast, 3 egg whites & 1 whole egg scrambled

Mid-Morning Snack: A whey protein shake with ½ cup frozen berries & light almond milk

Lunch: Grilled chicken sandwich, salad & veggies, (1 Tbs Omega oil on salad)

Late Afternoon Snack: A whey protein bar, veggies

Dinner: Salmon, ½ baked sweet potato, green beans with roasted slivered almonds

Be sure to drink plenty of water throughout the day preferably with Liv Sxinney. If you have cRave I recommend taking it with your snacks to ensure you won't want to eat more than a protein shake. cRave has 5 grams of fiber in each packet along with inulin which is a fat binder - gotta love that!


Let’s face it, you will probably eat more calories at barbeques than you typically do. So you must counterbalance that with daily exercise.

Make time to workout, wake up and exercise first thing in the morning. If you can workout 5 days a week, great! If you can workout 6 days a week that's fantastic! You have to make exercise a high priority in your life if you want to make it through all of your family get-together’s without gaining weight.

Do 30 minutes of interval training cardio at least 3 to 4 times a week and weight training at least 3 times a week. Weight training is imperative for sculpting a lean body that you can be proud of.

This summer plan for success, imagine yourself fit and thin and then follow through with a successful diet and exercise plan. Plan your meals in advance. And before any social gatherings imagine what you’re going to eat and if you’re finished eating imagine saying, "No thank you, I'm not hungry." When offered another yummy dessert.

By following these survival tips & tricks you'll be physically and mentally prepared to accomplish your fitness goals while enjoying the festivities of summertime with you loved ones and friends! =)

Until next time Liv Fit, Train Hard & Liv Happy

~Carol Whitaker

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