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Portion control is essential to master for a health and wellness. I'm often asked what to eat to lose weight and build muscle, my answer is always the same, to eat a small balanced meal every three hours to jump start the metabolism and balance blood sugar levels. Eating a small meal is just that - smaller portions.

Often time's people go all day snacking without eating a nutritious meal consisting of lean protein, complex carbohydrate and veggies. By the end of the day when they get home from work they're ravenous and end up eating the entire pantry filled with sugars, preservatives and sodium. Before they know it an hour of overindulging goes by then soon after painful bloating and indigestion kicks in. The body can only utilize and digest a certain amount of calories in one meal which is between 300 - 500 calories (depending on size and mass) then stores the rest as unwanted fat!


Did you know the body actually prefers less food?  There's a reason why you feel lethargic and heavy after consuming too many calories in one meal - it's your body telling you it was over loaded with too many calories, sugars, salts and fats at one time.

The best way to know how much food is enough is to eat until you feel satisfied or until you're "almost" full. If you feel you could eat a bit more, stop eating! That feeling is your "red light" signal to push your plate aside. If you have food left on your plate, congratulations! You're well on your way to living a longer, healthier life and that will lead to permanent weight loss success.

By eating every few hours your body will utilize the needed calories (if you eat clean) and will go into muscle building and fat burning mode as it digests the needed nutrients to build a lean physique. You'll begin to feel happier and lighter. You'll have more energy and higher self-confidence because you've taken control of your eating habits by incorporating portion control. It's a great feeling!


·        To avoid overeating eat every 3 hours using portion control. A general rule of thumb is to go by the "palm" of your hand as a guideline for a portion size for meats and complex carbohydrates. You can eat all the fresh, raw veggies you want during the day. Use smaller salad plates rather than a dinner plate in the beginning. Visually the plate will look full so you won't feel deprived and you'll feel more satisfied emotionally.

It has been scientifically proven that the body prefers smaller meals; eating less will increase longevity, health and wellness. Try not to snack between meals. The first two hours the body digests and utilizes the energy and the third hour it goes into fat burning mode. When eating at a restaurant ask for a carryout carton with your meal, and then place half of your meal in the carton before you begin eating. That way you won't be tempted to over eat and you'll have your next delicious meal ready to go.

·        A helpful tool to incorporate portion control is to keep a daily log/journal of your meals. By writing down everything you eat throughout the day you will think twice about what you put in your mouth because you won't want to write it down.

Keeping track of what foods you eat will also help you know how many calories you're eating daily. Logging your meals is an excellent way to keep track of your success. Keeping an eye on your portions and following through with your diet journal is highly empowering and will assist you staying on track in reaching your health and wellness goals.

·        Be sure to drink at least 80 oz of purified water daily, carry water bottles with you in your car and at work. Toxins will be carried out of the body; it will raise your metabolic rate and keep hunger pangs at bay.

·        Have your the last meal of the day by 7 pm - consider the kitchen closed after that.  If you get hungry have a big glass of water or a casein protein drink, a slow digesting protein, before bed to build and sustain muscle growth through the night.

Living a fit lifestyle requires having a positive mindset, eating small balanced meals every few hours and practicing portion control. Do your body a favor and eat less; it will reward you with weight loss, more energy and longevity.

With love,

Carol Whitaker
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10 Sources Of Protein Besides Meat

Generally, people prefer red meat, chicken or fish as a source of protein. In fact, there are many sources of protein that can be obtained from plant foods. In addition to nutritious, plant-based protein is safer and healthier than animal protein. Also suitable for vegetarians or you are on a diet. Quoted from Livestrong, the following 10 alternative plant foods rich in protein.

1. Soybeans
In addition to protein-rich, low-fat soybeans also contain phytochemicals such as isoflavones and, phytc acid and saponin. The content is good for reducing the potential for heart disease, osteoporosis and cancer. Soy contains 29 grams of protein per cup.
2. Beancurd
Beancurd who is rich in nutrients, especially protein can be processed into a variety of creative dishes. Can be taken with salad, steamed, fried or grilled. In addition to nutritious, tofu is also easy to blend with the seasonings and other foods that you eat will not be bored.
3. Yoghurt
Yogurt contains high calcium and protein. Get used to eat yogurt every day. Can be consumed directly, mixed fruit, smoothies, or can be added to soups and curries.
4. Almond
This tasty nut low in carbohydrates, high in calcium and protein. In addition, almonds also contain natural fibers, can be consumed raw or flavored ingredients in other foods
5. Nuts
Types of beans such as peas, beans, peas or beans contain high fiber and protein. One cup of beans contains 12-15 grams of protein.
6. Broccoli
Broccoli contains 5 grams of protein in one cup, as well as fiber, carbohydrates, vitamins and minerals that are classified as a vegetable with a complete nutrition. You can make it one of the choice of materials of everyday dishes.
7. Tempe
Foodstuffs from the fermented soy is quite tasty and delicious. Rich in vegetable protein, and can be processed into any food.
8. Cheese
All types of cheese are good sources of protein. Try cheddar or mozzarella cheese are mixed into salads, pasta, sandwich or soup. One thing to watch, especially for those who are dieting, fat cheese. So limit your consumption of no more than 1 ounce per day.
9. Spinach
In one cup of spinach contains 3 grams of protein. You can eat in a way steamed, boiled or cah. Make sure you do not cook it too long, so that the flavor and nutrients remain unchanged guaranteed. Little idea to cultivate spinach; steamed briefly and season with black pepper and a little olive oil.
10. Milk
Milk contains 8 grams of protein in every single cup. Milk is also known as a versatile food ingredient. You can eat them with drunk straight, mixed with tea or coffee, or as a dessert mix.
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Today's teleconference "You Can Create Your Life & Body of Your Dreams" was a great success.  Thank you to everyone who joined the call.  Here is the recording to the teleconference. 

Listen to Your Recorded Conference from the Phone...

Dial - (605) 475-4099
Enter Access Code - 719817#

Embrace Your Journey to Success

With love,

Carol Whitaker
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Lose Weight Diet Dangers For Kidney Disease Patients

Overweight or obese people with chronic kidney disease may suffer further kidney damage if used several methods of weight loss. It is based on the results of a new study.

Researchers from the Cleveland Clinic analyzed the eating habits and lifestyles of nearly than 11,000 adults who are overweight or obese. 50 percent of study participants with chronic kidney disease that has been trying to lose weight in the last 1 year.

While 8 percent of study participants said that, have tried to use weight loss medication. Some weight loss also use high-protein diet, which is 1.9 grams per kg body weight per day. The amount is much higher than the amount recommended by the National Kidney Foundation.

Patients with chronic kidney disease are advised to consume 0.6 to 0.75 grams of protein per kg body weight per day. American adults typically consume about 1.2 grams of protein per kg body weight per day.

"Drug weight loss and high protein diets are not recommended for people with chronic kidney disease because this method can cause further kidney damage," the researchers said as quoted by MSNHealth, Monday (27/02/2012).

Chronic kidney disease is a condition where the kidney function deteriorates. The results of these studies have been published in the International Journal of Obesity.

"People who are overweight or obese are at higher risk for chronic kidney disease. For people who are overweight or obese there is a great need to determine the appropriate lifestyle changes and weight loss modality is to protect kidney function," said study leader Dr Sankar Navaneethan, a nephrologist from the Glickman Urological and Kidney Institute at Cleveland Clinic.

"Instead of using the method of high-protein diet or weight loss drug, overweight and obese people with kidney disease should probably use a weight loss program that combines low-protein diet, low-calorie diet, regular physical activity, and consult a doctor regularly," the researchers said.

"Further research is still needed to identify strategies that safe weight loss for adults who are overweight or obese with chronic kidney disease," said Dr. Navaneethan.
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Reducing Your Risks Of Diabetes

From year to year with diabetes continues to increase, as existing data on the American people with this disease is rapidly increasing. This is not surprising because most Americans when it comes to places to eat, they can calculate how many calories they consume, but they forgot to count and read the labels of the foods they eat. They always pay attention to food intake alone, without examining the content contained in the foods they eat. And problems that arise when those who care enough about their health to read the labels really do not know what they are looking for and while the number of calories, fat, salt and sugar are the obvious factor that can increase the risk of diabetes.
Since diabetes is a condition that has to do with a problem regulating blood sugar in the body it is important to keep an eye on your sugar level, especially your fasting sugar level. And while many individuals know to watch their sugar and if there is a problem to keep it in check many individuals are still not aware that even if you don't eat much sugar you could be at risk.

Diabetes is essentially a problem with digestion of sugars and the body requires insulin in order to effectively process sugars. Sugars however are derivatives of carbohydrates and studies have shown that sugar has a lot less of an effect on diabetics then the consumption of starchy foods does. This is because foods such as breads, pastas, and even potatoes turn into sugar in your body and while they can be natural they still require insulin for digestion.

For a long time it was assumed that people who became diabetic did so because of a genetic link. While heredity does play a role in how a person's body processes and how much insulin it has this isn't the only mitigating factor. Many individuals, especially children are being diagnosed with Diabetes and have no genetic link what so ever. It is essential to realize that while genetics is a contributing factor diet is still of the utmost importance.

When you think about avoiding diabetes it is essential to be sure that you are not only reducing the amount of refined sugar that is in your diet but that you're also limiting the amount of carbohydrates that you are ingesting each and every day. Diet is ever so important in helping to avoid diabetes and if you are willing to put in the effort to keep your carb intake down than you can effectively reduce your risk of diabetes even if you do have a family history of this disease.
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Join Us for a FREE Teleconference
with Lifestyle Fitness Coach
& Life Success Coach

"You Can Create the Life & Body
of Your Dreams"

Date: Tuesday, February 28, 2012
Time: 12:00pm - 12:30pm MST
(with Q & A session immediately following the call)
With Host: Carol Whitaker
Expert in fitness, health, happiness and balancing
the body, mind & spirit.
On this call you will learn how to:

  • Love you completely & unconditionally to balance your body, mind & spirit to enable to become the very best you can be. Learn how to honor all that you are.
  • Shift your energy vibration into that of love, peace & happiness which is the foundation of creating and manifesting your dreams.
  • Embrace your true magnificence by learning who you really are to be able to reclaim your power.
  • Release limiting thoughts & beliefs that are keeping you stuck. How to let go habitual thoughts and feelings. How to forgive and forget.
  • Set goals & an action plan for achieving great success in all areas of your life by tapping into the power of your mind.
  • Live in an attitude of happiness, love and appreciation. Learn about the power of Happiness in creating your dreams.
  • Live my LivFit Lifestyle to create the body of your dreams through understanding the power of the mind to want to exercise and eat clean. Learn how your body is a direct manifestation of your beliefs and feelings.

If you have specific questions that you would like Carol to answer on the call, please send them to or just simply ask them LIVE during the call. She will read and answer questions at the end of the teleconference. All questions sent in will remain anonymous.
What other's are saying about Carol Whitaker's Coaching:
"Carol is a beautiful ray of sunshine that touched me on my journey to heal and release the deepest parts of grief, suffering and pain that I held within for so long. Her love and insight took me through this difficult process and uplifted me so that I may live the life I have always dreamed. I will always be grateful for finding her." ~Pamela Jo McQuade
Author and Award Winning Finalist for Spiritually Rich and Sexy: A Woman's Guide to Becoming Infinitely Attractive
"It is my pleasure to recommend Carol. There are very few people in life that balance career, family, and personal priorities like Carol. She seems to find energy from a source that has no end. She lifts everyone around her. She is talented and committed to making a positive difference in this world. I am proud to call her my friend." ~ John McLelland
Team Elite Nu Skin / Chief Ambassador with Nourish the Children / at "AgeLOC Vitality" the billon dollar brand. Past ~ Co-Founder and CEO of
Reserve your spot now for:
"You Can Create the Life & Body
of Your Dreams"
 The Free Teleconference Dial-in Number is:
(605) 475-4000, PIN Code: 719817#

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Diet Foods That Help To Quickly

In previous articles we have to say that exercise and diet is a good combination to get your weight loss program. And maybe some of you have been doing so and to do the exercise routine that suits your diet program. You can do it at home as well training activities you can do in the gym and another gym. You may also have felt the results you want, but if you are getting the most from exercise combined with diet with which you run, you should note the following. There are some people who find it very difficult to perform exercise due to busy and others. Which is really the only sport to support your diet program. And when you want to choose a food that is suitable for your diet program, then the following are foods that could be a recommendation in your diet program. Hopefully this can help you conduct your weight loss program with fast and secure.

Tip 1
Firstly when choosing the right foods to aid weight loss, it's essential to choose ones that are low in calories and high in fiber, such as fruit, vegetables and legumes. Examples include, avocados, tomatoes, beans, broccoli, lettuce, asparagus, spinach, herbs and my favorite bok choy. Keep in mind, it's important to also avoid foods, including some fruit/vegetables that are high in carbohydrates. These tend to be sweeter and starchier like bananas, grapes, mangoes, pears, peas, potatoes and corn. Many people are completely unaware of this due to the misconception that "all fruit and vegetables are good for you".

Tip 2
Next, eating lean meat or other forms of protein is perfectly fine. In fact, having lean protein in your diet is very important. It's all about choosing the right protein foods to aid weight loss that makes the difference. Boiled chicken (breast or thigh) and turkey are great, as well as lean beef and pork. Egg whites are a good source of protein and you can add one egg yoke in a meal once in a while. Finally, include fish into your diet. Not only is it a good fat source of protein, it contains Omega-3 fatty acids that helps reduce your total blood cholesterol.

Tip 3
Last but not least, drink plenty of water and other calorie free beverages. Water is absolutely essential and should be included with your new foods to aid weight loss effectively. Drinking 7 cups of water per day is ideal. It keeps your body hydrated throughout the day and increases the metabolism, instantly boosting your weight loss. It's important to do this consistently each day. Simply drinking more water alone will reduce your weight within 2-3 weeks.

Just by eating these types of foods to aid weight loss is sure to make a difference when you check yourself out in the mirror over a few weeks. As long as you are consistent and committed, you will improve your health and fitness dramatically with these foods.
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Popular Hebal Suplements

The present time we meet so many different kinds of health supplements to support human health. Various brands and packaging circulate freely in stores drug stores. But behind all that there is an excellent supplement used by us everyday. Supplement called herbal supplements. More than 3,000 years of herbal supplements have been used by people around the world. Acceptable reason is because the supplement is used to treat certain health problems from home. Much knowledge can you learn about these herbal supplements, and once you know a few things that are important in the science of herbal supplements, then you will fall and consume this herbal supplement as well.
Above all, you need to get a better idea of the most popular herbal supplement. When you start collecting this information, it will be easier for you to see what has been lost.

Here are some of the most popular herbal supplements: St. John's Wort, Saw Palmetto, Hawthorn, Green Tea, Goldenseal, Ginseng, Gingko Biloba, Evening Primrose, and Garlic among many others.

Do any of these herbal supplements sound familiar? Have you used any in the past?

Before taking any supplement you should do a few things. First and foremost, read the label to get a better idea of what it has to offer. From here, consult with your doctor to discuss the benefits and potential drawbacks of the supplement. If you do both these things, you will be in position to treat your ailment with a high level of success.

Many of the herbal supplements listed above are used by millions of people every day. At the very least, you should search for something that can help treat the issue you are currently dealing with. You never know what you are going to find.
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Diet And Exercise For Weight Loss

When you go on a diet for your weight loss program, and you are doing by constantly then you would really hope for maximum results. And may begin to doubt when the program you are doing less than the maximum, there are many factors that can affect the success of a diet program such as motivation, consistency and support of the environment is needed. And sometimes diet alone is not sufficient to make your weight decreases. Then you should start thinking about and looking for solutions weight loss sharing.
There is a practical solution that you can do to support your diet program. That solution is exercise. Combination of diet and exercise is a combination of the perfect weight loss. This is if you do well you will get the results you want in a relatively quick period of time. But here also require some experimentation with some kind of diet and exercise regimen. This was done to determine the type of diet and exercise that suits you so you feel safe and comfortable in doing your diet program.
The next step is you have to start monitoring the results of your actions. Do the results indicate the direction towards what you want what is not. If idolatry is not to do, then you will find it hard to determine what should and should not be done when you do your diet program.
To make things easier, you may want to consult with a certified dietician and/or personal trainer. While not necessary, this could be your ticket to professional advice that can point you in the right direction. Of course, there is plenty of free information available online.

When you combine diet and exercise you may find that losing weight is easier than ever before. The mistake that many people make is doing one or the other. They either go on an extreme diet or decide to get involved with "over the top" exercise. Instead of this approach, combine the two for the best of both worlds.

If you are looking for a way to lose weight in a healthy manner, consider fine tuning your diet and exercise regimen.
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Thank you David Haas for sharing your passion and gift of helping cancer patients improve their quality of life.  I appreciate your contribution to my blog.

~Carol Whitaker

Fitness Recommendations for Cancer Patients

The National Cancer Institute provides a Factsheet on Physical Activity and Cancer. This resource defines the term physical activity as "any bodily movement produced by skeletal muscles". It discusses the known relationship between physical activity and certain specific cancers for which this relationship has been previously studied, such as breast, colon, and uterine cancers, and indicates that there are ongoing additional studies regarding the relationship between fitness and cancer. In short, physical fitness is all to the good and generally reduces the risk of getting cancer, reduces risk of a recurrence once it is in remission, and improves quality of life for cancer patients who are still undergoing treatment.

It is a good resource to check out, especially if your interest is in one of the more common forms of cancer. But even if you are dealing with something less common, for example if you are going through mesothelioma treatment, the general consensus is increasingly in line with the notion that it is best for cancer patients to avoid a sedentary lifestyle and, instead, get with the (fitness) program. Prestigious institutes, researchers, doctors and patients are all getting on the pro fitness bandwagon, and with very good reason. The evidence increasingly indicates this is the way to go -- for your health, for your improved odds of survival, and for your psychological well being.

Generally speaking, it is recommended that you pursue an aerobic activity at least three to five times per week, for at least twenty to thirty minutes each time, assuming you are well enough. Additionally, muscle building exercises and stretching exercises should be part of your weekly routine. Your age and medical condition should be taken into account when deciding just how much to tackle. If you simply aren't well enough for that level of activity, it is better to do something, no matter how little, than to do nothing. Further, the type of cancer you have and the type of treatment you are receiving should be taken into consideration when determining the specifics of a fitness program while undergoing treatment.

If steroids are a part of your treatment, as can be true with breast cancer, the odds are high you will be putting on unwanted pounds. Not only is excess weight hard on your self-image at a time when it is already under assault but it also increases the risk that your cancer will eventually come back. Now would be an excellent time to start on a sensible diet and fitness plan geared towards trying control your weight. No, that does not mean you should starve yourself. Instead, you should eat healthier and focus on exercises known to promote weight loss, like cardio workouts. 

–David Haas
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Carol Whitaker


Who doesn’t want a noticeable six pack?  After all, we all have it, it’s just a matter of uncovering our beloved treasure.

Having a tight midsection is more than just sexy and attractive it’s a much healthier way to be.  When you are covered with a thick layer of fat around your midsection it will affect your health in several ways, diabetes 2 could be on the horizon, you could become insulin resistant, you will be sluggish and fatigued more, it interferes with sleeping patterns and you will be more apt to want to be more stationary rather than be active. 

 Having a larger midsection is really hard on your organs as well.  Imagine being an organ and trying to function and perform proficiently when you have weighted fat covering you and incorporating its way inside of you.  It would not only be uncomfortable but downright dangerous!

Everyone can have a six pack, it’s just a matter of being in alignment with who you really are to have the willpower and dedication to believing that a six pack is indeed obtainable.   You are no exception to the rule that what the mind can conceive it can achieve.  Believe in yourself and reach for your dreams.  You will not only shift and transform your mind and body but your spirit will soar!  You are a creator!  So take control of your life today and begin creating and manifesting your dreams of tomorrow.

You can have a tight, sexy mid-section by following my Six Pack Ab program.  It will take time, dedication and perseverance, but it will be well worth your time and dedication to achieving your dreams.   Commit to it living a fit lifestyle--you can 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 takes work but it’s highly rewarding beyond your own comprehension of attaining.


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.


6  x 40-50 Crunches - With your legs up in the air at a 90 degree angle.

6 x 50 (25 each side) Twist Crunches - Reaching with your elbow across your body to the opposite knee.

6 x 25 Three-Up Crunches - Do 3 small crunches in a row and as you up holding hold each little crunch for a few seconds then go back down slowly.

6 x 60 Bicycles - Lay on your back and raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.

6 x 20 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. Do yourself a favor and resolve to get in the best shape of your life by summer.  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 will be more confident, feel healthier, and live a happier way of life.

 Believe that you can have an awesome six pack abs.  If you stay true to yourself and do my Six Pack Abs program you will have fantastic results in no time.  Stay positive, eat clean & exercise daily to get in the best shape of your life!  Believe in yourself ~ Dreams really do come true!

Thanks for reading, until next time... Liv Fit! Train Hard! Liv Happy!

 Carol Whitaker
Lifestyle Fitness Coach & Life Success Coach
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Jackie Christiansen Midweek Call with Lifestyle Fitness Coach & Life Coach, Carol Whitaker

You Can Take Control of Your Life!

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"It is not by accident that the happiest people are those who make a conscious effort to live useful lives. Their happiness, of course, is not a shallow exhilaration where life is one continuous intoxicating party. Rather, their happiness is a deep sense of inner peace that comes when they believe their lives have meaning and that they are making a difference for good in the world."
 ~Ernest A. Fitzgeral

The secret to having a happy life is to love you unconditionally.  Think about it, how can you give your best to others if you are always putting yourself on the back burner?  How can you set goals and dream if you do not think highly of yourself or forget to set time aside to nourish your body, mind and spirit?  You can't it's impossible.  Just as a chef at a fine restaurant can't present his speciality for the day if he doesn't have the right ingredients.  

Happiness is not a destination, something to bought or found in the approval of someone else.  Happiness comes by loving you.  When you embrace all that you are you will naturally be embracing happiness--Happiness is within you!  You can create and manifest your dreams if you are constantly following your bliss and be thankful for your blessing you receive each day.

Without a happy disposition you will not be able to attract that which you desire.  Life is meant to be filled with joy!  Not resentment, contention and judgement.  When those around you are less than respectful or judgmental towards you realize that what they are trying to desperately to point out in an negative way towards you is in all actuality is how they feel about themselves deep inside.  Rather than lash out at them, have pity on them and let it go... they are obviously dealing with other energies that are not of their higher-self ~ which is pure positive energy.

You are magnificent!  Live life to the fullest by believing in all that you are!  Let go of the past so you can create a beautiful future.  Forgive and forget when needed and look for the goodness in all that you do and see.  Life truly is a journey... Embrace your magical journey each step of the way...

With love,

Carol Whitaker

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Weight loss is an attainable goal for anyone who has the desire and determination to improve their quality of life. Making the commitment to transform your physique can seem overwhelming for many people, they often think about what it takes to get in shape and feel it’s just too much for them to comprehend; resulting in giving up before they even get started. 
You may be one of them, confused with the plethora of information available online in addition to all of the advice given by novice fitness friends trying to help you, which are ultimately just confusing you more.


You can have a slim physique regardless of age, gender or size.  If you're tired of being overweight and exhausted all the time then now is the time to take your health & happiness into your own hands.  It all begins with an inner desire for change. The first step to begin your weight loss journey is to dig deep and answer the question "Why?" 

 Why do you want to live a healthier life?  Do you want to lose weight for “you” or is someone else pushing you to lose a few pounds?  If you're trying to lose weight because someone is pressuring you to, it will be next to impossible.  You may lose weight in the beginning, but you will most likely gain it all back plus a few more pounds in the end.

Here are 10 Fitness Tips to assist you in getting started on the right foot in creating the body of your dreams.



The first step to successful weight loss is to truly believe that you deserve to have a healthy strong body.  You must acknowledge this and realize that you are perfection.  You have to believe in you to attain your goals, doing so you will literally be able to lose weight with less effort. Believe that you are praiseworthy of achieving greatness. 


You need to set goals that reflect your own personal desires ~ not your parent's, spouse or friends. You need to discover your own truth and beauty that you were born with.  Set short-term goals that you know you can achieve.  Write down how you will accomplish your goals each day.  If it’s to exercise for 20 minutes a day then write down exactly when and where you will exercise.  Then follow through!

When you keep your promises to yourself it will empower you to create even bigger goals and dreams.  Be true to you!  Honor all that you are by keeping your word throughout the day. Once you reach your goals, celebrate by doing something that you love that doesn’t have to do with food.  Then create new short-term goals to achieve or the following week.


Change comes from within.  By having loving thoughts of yourself, rather than negative self-talk you will begin to reclaim your power, and you will find your inner-strength to have the willpower to create the body of your dreams.

We all have our ups and downs, I do too.  When I'm really fatigued I can easily fall into a self pity party mentality and can mindlessly let my "eating clean" guard down.  It's not a fun road to be on that's for sure. When I fall off the clean eating wagon I don’t beat myself up; I realize it, then regroup my emotions, and get right back on track immediately to enable me to accomplish my fitness goals and dreams. 

If you eat too much in one meal, don’t throw your day away and all the hard work you’ve accomplished and binge the rest of the day.  Look at it as just a slip up for tat NE meal. Then eat smaller meals the rest of the day.


Emotions are very powerful in many ways.  You can either make or break your fitness diet plan with just your emotions and attitude alone.  It's important not to brush your feelings under the rug, take note of how you feel and deal with them. 

If you have jealousy, resentment, anger, fear or frustrations towards yourself or anyone else, these emotions will block your energy fields which will make you feel tired, stressed and depressed.  Let those feelings go!  Having negative feelingsonly harms you, not the person you are mad at.  

Instead of having yucky feelings all the time for something that happened in the past, see those whom you perceived to have hurt you in one way or another as a gift in your life to teach you what you don't want. 

See the good in them, then forgive & forget.  Choose to allow the memories that upset you to subside.  As you practice this daily you will find that your spirit will be lifted, you'll have tons more energy and you will be friendlier to those you come in contact with. 

Your energies will shift from a low, negative frequency to a high, vibrant full of life frequency, which creates feelings of love, joy, gratitude and empowerment. YOU need to consciously choose to be happy and to have thoughts of creation and gratitude for your life and body as it is now.  By being thankful and positive about yourself you will have a firm foundation to reach your weight loss and fitness goals.  It truly all begins from within. 


I have a dear friend who recently contacted me explaining that she and her sweet husband took my LivFit Lifestyle to heart and decided to be more positive, eat healthier foods and to exercise daily.  They improved their lives in remarkable ways.  Their decision to lose weight together and eat healthy foods has improved their health and personal happiness immensely.  Here is what she had to say...

Read transformation success stories often. has hundred of success stories to choose from.  They will inspire you and give you added strength to accomplish your goals.  It's an awesome feeling to set fitness and weight loss goals and then achieve them.  Always remember it's not about the destination but the journey and the beautiful life lessons learned along the way.  It's truly the most amazing gift that only you can give yourself.


If losing a lot of weight seems too overwhelming then begin with baby steps.  You don't have to start off running, just take one step at a time. 

Start with your food choices and practicing por
tion control.  Eat frequently, aim for 5 to 6 small meals a day consisting of a lean protein, complex carb and a fibrous veggie or salad.  Eat every 3 hours to jump-start and keep your metabolism burning optimally. 

A portion size for p
rotein & complex carbs (not simple carbs) is about the size of the palm of your hand.  Try to have lean protein such as whey protein powder & bars, chicken breast, turkey breast, tuna (packaged in water), fish, lean red meats or egg (whites) with each meal.  And eat oatmeal, yams, brown rice and fibrous vegetables or your complex carbs. Always drink water throughout the day to keep your metabolism burning and to cleanse the body.

Stay away from sugars, sodium and processed foods.  Read the labels!  Many foods have hidden sugars and sodium; always, always make it a habit to read nutritional labels.  By eliminating these foods alone you'll lose weight quickly, even without exercise.

Sugar is toxic to your body.  Sugar not only spikes your insulin level but it can damage your heart and it creates belly fat as well.  It also causes your body to crash soon after eating it, leaving you feeling tired and lethargic, which ultimately will cause a viscous cycle of wanting more high carbs and sugar for energy.

 Watch for hidden sugars in fruit juices, sauces, condiments, soups and in boxed cereals to name a few.  Always read nutritional labels, if it has more than 5 grams of sugar per serving, don't eat it!

Be more active and try to move more.  You don't have to do cardio and lift weights right off the bat, you can move more in your everyday life.  Park farther away from your destination and take the stairs when you can.  Moving more will increase your metabolism and you'll feel better too.


Begin today to believe in you!  Believe that you are worthy to attain your goals. Believe that you can do it!  Then set 3 small short-term goals each week, make a game plan and then follow through. 

If you fall off the "healthy eating" wagon, that's okay, just brush yourself off and reassure yourself that you ate poorly for just ONE meal! Don't give up, just regroup and move forward keeping your mind laser focused on your goals. Before you know it you will be much closer to reaching your weight loss & fitness goals, then at last you will be victorious!


Keeping a fitness log of your success is highly motivating.  Keeping a special fitness journal is a fantastic tool to aid you in reaching your goals.  Keep a log of your workout routines and meals daily.

You wouldn't try to drive to California from New York without a map, setting and planning your fitness goals is a road map to achieving great success.  When logging your meals write down your emotions you felt that day.  Pay attention to when you have cravings; was it when you were stressed or tired? Keeping track of your emotions will help you pinpoint what triggers cravings and knowing is half the battle.  When you know what causes you to want to overeat you can create a solution to resolve the emotional issue before it happens again.

Also write positive affirmations about how amazing you are at the top of each page. Writing positive affirmations will shift your subconscious mind to believing that what you write is real now, it will literally shift your way of thinking to do what is needed to accomplish that which you see and believe to be true. You'll soon find that you'll begin to crave healthier foods rather than junk food.

Your body is very smart and gives you exactly what you think and feel about most.  So have positive loving feelings to create the life of your dreams.


Post photos of your "thin" self or someone that inspires you, post photos of exactly how you want to look after you reach your fitness goals.  See yourself as though you have already achieved your goals, use all 5 senses, see, feel, touch, hear & even taste how awesome you will feel when you are in the best shape of your life.

Visualize is a powerful tool to reprogram your subconscious mind into bringing to fruition that which your heart desires.  Each day take a few minute to visualize.  Look at the photos everyday and visualize it as though the physique is yours now. 

Take progress photos of yourself each week and post them in your workout log so that you can see your progress along the way.  Photos speak much louder than words. 

I took the photos above yesterday, it's highly rewarding to see the results of my hard work and dedication to living a my LivFit Lifestyle.  We see ourselves differently in photos than we do when we look in the mirror. By keeping a log of your progress photos it will help immensely to keep you on track with your fitness goals.


Believe in your success!  YOU can achieve your goals no matter how big or small by taking one step at a time.  Do not overwhelm yourself with lofty goals that seem truly achievable before you even get started, by doing so you will only set yourself up for failure.  Set short term goals that you know you can keep and achieve. Then set a game plan to achieve your long term goals and then follow through daily!

Logging your way to success is a sure fire way to accomplish your goals, and it is an excellent way to keep a history of what did and did not work for you.  After a few months of keeping a log you will soon find that living a fit lifestyle will becomes easier and easier... it will indeed be a way of life!

Have fun training and enjoy the journey along the way. Believe in YOU! YOU CAN DO IT!!!

Embrace Your Journey to Success! 

Carol Whitaker
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