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“Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz

YOU can have your dream body! Anyone can. It’s just a matter of believing in you and releasing limiting thoughts that are keeping you stuck emotionally. When negative feelings arise don’t try to fight them and hide them in the corner of your mind, instead make peace with your thoughts and create new empowering thoughts and beliefs that support your fitness goals and dreams.

Thoughts, feelings and emotions are the footings and foundation to build the life and body of your dreams brick by brick. Your thoughts are the blueprints of your physique, your emotions are the materials needed and your beliefs are your workers bringing it all together to create the reality of your masterpiece which you planned and envisioned.
So it is with negative thoughts as well, all thoughts and feelings are manifested into your reality in all areas of your life, including your body; your body is a manifestation of your inner thoughts and feelings. Do you like what you have constructed so far? If not, go back to the planning board and redraw your plans & blueprints to enable you to fully accomplish your goals and dreams. 

It’s no wonder millions of people are overweight and unhappy; they don’t think and speak kindly about themselves which creates feeling of depression and sadness. The end result is emotional pain which in turn increases emotional eating & binging.

The body is very smart, it always manifest exactly what you think and feel about most. The body is a reflection of how you truly feel deep down. By thinking powerful, positive thoughts you will be creating a firm foundation to begin any fitness goal, by speaking and thinking loving thoughts you will literally improve your life and physique in remarkable ways.

Having a positive mental attitude of love and gratitude is life changing. By seeing a glass as “half full” you will have the desire to eat healthier foods naturally, and you will find that you will have more energy to be active throughout the day resulting in a happier, healthier way of life!


To be able to transform your body eating a clean diet is required. Your body craves high performance fuel as apposed to junk or dead fuel. Begin by clearing out your pantry and refrigerator of all junk foods, white flour foods and sweets ~ they will only make you gain weight, which will then cause you to be frustrated, which will then trigger emotional eating. Get rid of packaged foods that are processed with sugars, sodium & trans fats, all of which are toxic to your body.

Read the labels! If you don’t know what an ingredient is or can’t pronounce it or if it has preservatives, throw it out! Along with any foods that tempt you to binge should also be out the door. Our bodies don’t know what to do with processed chemicals, so it stores it as unwanted fat – Not Good!

Get rid of all sugary drinks too, including fruit juices. Have a piece of fruit or berries instead. Fruits and berries are loaded with fiber, vitamins, minerals and antioxidants; however, not all fruits are created equal on the Glycemic Index scale, many have too much fructose that cause an insulin spike and will most likely spill over as fat if not used as energy.

The best time to eat fruit is before noon when you’re most likely to burn off the calories. Your pre and post workouts meals are a great time to eat a piece of fruit in addition to your protein shake. My favorite low GI fruits are apples, pears, mixed berries, grapefruit, peaches, grapes, oranges and bananas.


The best way to build muscle and lose fat is to eat lean protein, a complex carbohydrate & a veggie(s) with each meal & snack. Complex carbs are essential to building a sculpted physique. Unfortunately the high protein diets have given clean clean carbs a bad rap.

Complex carbs are macronutrients that every successful bodybuilder and fitness enthusiast includes as a intricate part of their diet. Complex carbs with protein are the building blocks to building lean, sexy muscles. Carbs shuffles needed nutrients into the muscles for repair and growth.

My must have carbs in my clean muscle building diet consists of old fashioned oats, wheat bran, yams, apples, (small) bananas and brown rice and lots of fresh fibrous veggies.

Remember lean muscle burns more calories at rest, when you have a lean physique your BMI (Body Mass Index) is higher which increases your metabolism big time! Who doesn’t want that?


If weight loss is a high priority in reaching your fitness goals then the timing of when to eat carbs is essential. Not all carbohydrates are thee same, simple carbs such as white bread, pasta, sugar, refined foods turn to glucose, or sugar, quickly once digested which spike insulin.  Eating complex carbs on the other hand are slow to digest, such as brown rice, whole grain and oatmeal.  Complex carbs are a macronutrient and is essential to have as you train, it fuels your muscles and your brain.

The body can only digest a certain amount of carbs in any one meal because carbs are high in calories. It’s scientifically proven that if you eat too many calories in one meal and do not burn it off by doing rigorous exercise or activities then the body will store the unused energy as fat, creating a soft figure with unsightly cellulite.

Carbs are the body’s preferred source for energy. If you eat a small amount of complex carbs, around 20 to 30 grams with each meal at the first part of the day and stay active you’ll burn the calories for energy ~ not as fat. If you eat most of your carbs at dinner time when you’re most likely prone to want to relax after a busy day the overload of calories will be stored as fat for future energy.
Timing is everything. Eat a small portion of complex carbs with protein and fruit or veggies the first few meals of the day, aim for eating about every 3 hours to keep your blood sugar level, to increase your metabolism and for sustained energy to keep you on the top of your game.


A portion size of protein and carbs in each meal is about the size of the palm of your hand. To increase fat loss, have a small portion of a complex carb with each meal until 2 or 3 pm, and then eat protein with salad and fibrous veggies the rest of the day. You can eat all the fresh veggies your heart desires; veggies are high in nutrients and fiber which will also aid in weight loss. Also be sure to drink approximately a gallon of purified water a day along with clean diet to keep your metabolism in high gear.


Here is a sample of what to eat to build muscle and lose fat. Eat 30 grams of protein, 25 g complex carbs & raw veggies with each meal before 3 pm.Meal 1 (breakfast): Old fashioned oats. Cook in water and light almond milk, mix in 30 g vanilla whey protein powder, dash of cinnamon & nutmeg or have 4 egg whites with 1 yoke.

Meal 2 (snack): Whey protein shake made with water, light almond milk & a piece of fruit (low GI), dash of cinnamon

Meal 3 (lunch): Lean chicken breast with a spinach & romaine salad with fresh veggies, mix with 1 tsp to 1 T of omega 3, 6 & 9 blend & balsamic vinegar

Meal 4 (snack): Fat free cottage cheese or whey protein drink, 8 raw almonds

Meal 5 (dinner): Fish, steamed broccoli & a salad with fresh fibrous veggies, Omega oils & balsamic vinegar for salad dressing

Meal 6 (optional): Whey or Casein protein drink
Be sure to drink about a gallon of water a day. If you drink Liv Sxinney, mix 2 oz in a gallon of purified water & keep in the fridge so it’s ready & cold when you need it. Also have 1 scoop of the powerful l-arginine supplement, GO Nitrimax, around 30 to 60 minutes before bed for optimal muscle building and fat loss (l-arginine is also an excellent libido enhancer.)

Exercise doesn't have to be hard and difficult mentally.  Make it fun! Do what you love, if you love to jog go each morning, look at exercise as a gift that only you can give, because ultimately, that's exactly what it is.  It's impossible to transform your physique without exercise.  So make it a part of your every day life by having a positive attitude about exercising each day.  Embrace daily exercise! To be able to transform you physique your exercise routine should consist of weight lifting with moderate to heavy weights four times a week and/or at least 20 to 30 minutes of HIIT cardio completed each morning Monday thru Friday on an empty stomach.

Weight lifting builds beautiful muscle definition for both men and women. Women, don’t be afraid to train hard and lift heavy, it’s the only way to tighten & build lean muscle. It’s necessary to exercise regularly to transform your physique into a sexy machine. Always follow up with a post whey protein shake to ensure proper muscle recovery to attain your body transformation sooner.

By being positive, eating a clean diet along with daily exercise YOU CAN reach your fitness goals! If you incorporate living my LivFit Lifestyle daily you will be able to maintain a fit physique for life!

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

Carol Whitaker
Embrace Your Journey to Success
Lifestyle Fitness Coach & Life Success Coach

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