8 SWIMSUIT READY FITNESS TIPS FOR WOMEN

8 SWIMSUIT READY FITNESS TIPS FOR WOMEN

It’s that time of year again--swimsuit season!  We all want to feel confident in a swimsuit, but it takes a bit of preparation to look our summer best on the beach or at the pool.

Looking your best begins from within. Use the power of your mind to create the life and body of your dreams.  Visualize how you want your physique to be.  

Be happy and think positive thoughts about your body to ensure you’re mindset is in the right place to be swimsuit ready all summer long. 

 Below are 8 fat burning fitness tips to assist you in reaching your fitness goals to be swimsuit ready 24/7.  Learn to embrace and enjoy exercise, the sooner you do your body will transform faster and with less effort rather than exercising begrudgingly.  

8 SWIMSUIT READY FITNESS TIPS

1.   Weight Training & Intervals: Doing a weightlifting program coupled with intervals—alternating high-intensity bursts of riding a stationary bike or running with a recovery period—is the best way to burn fat faster and transform your physique.  You can do them on separate days or combined to save time and burn more calories.

2.   Stay Hydrated: Drink plenty of purified water with branch chain amino acids (BCAA’s) before, during and after exercise.  Keeping the body hydrated will fuel your muscles and give aid in warding off fatigue as well as remove toxins from the body.

3.   Strength Train Often: Alternate doing upper body and lower body exercises at least 3 days a week, every other day is best.  Be sure to do intervals after strength training to burn the deep fat for energy and fat loss. Use free weights to use more muscles and effectiveness.  Free weights cause you to use more muscles than using machines that are designed for one muscle group.

4.   Lift Heavy to Sculpt: Women often choose light weights because they’re afraid they’ll get too big.  The truth is only professional women body builders have the brute strength to lift heavy enough to add major size and volume.

5.   Increase the weight or Reps: Choose a weight that you can definitely lift eight, maybe 10, but definitely not 12 times.  Do 10 reps in a set the first time, then 12, then 15, and once you're doing sets of 15, increase the weight and go back to 10 reps per set.

6.   Form is Everything: Proper form is everything when lifting weights. Always lift in front of a mirror.  If you aren’t sure how to lift correctly look up the exercise online there are tons of articles and images to choose from, print them off and place then were you can referred to them easily, or hire a fitness coach to help you.

7.   Fuel Your Body with the Foods it Needs:  If you truly want to look lean by summer then eat what your body craves--good, whole nutrition. Eat plenty of lean protein, fresh fruit, veggies and clean fats such as flax seed oil or fish oil and raw almonds. 

     As I always say, "If God did not make it don’t eat it."  Processed foods are filled with toxins, stay clear of all junk food, it will only make you tired, stressed, fatigues and you will have to workout harder in the gym to see little progress if any.  Proper nutrition is essential when living a LivFit Lifestyle.

8.   Log Your Success: Keep a diet and fitness log in addition to a gratitude journal. Each day write what you ate and what exercises you did, along with how you felt and how proud you were of yourself.  

     And there you have it, simple tips to achieve amazing results.  As with all goals, follow through ~ consistency is key to achieving fitness success! 

     If you commit to working out then workout! Leave the excuses behind and hit the gym each weekday morning.

     By following these fitness tips along with having a positive mental attitude about how awesome your body is now your subconscious mind will create new beliefs which support your heart’s desires of achieve fitness success. 

By doing these fitness tips you will be able to transform your physique and feel confident in and out of the pool. 

Plan ahead make your workouts count and eat smart and before you know it you will be stronger, leaner and more confident in your swimsuit than ever before! 

Carol Whitaker

Embrace Your Journey to Success

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DON'T GIVE INTO THE HOLIDAY 10 LBS!

DON'T GIVE INTO THE DREADED HOLIDAY 10 LBS!

~ Carol Whitaker ~

EMBRACE YOUR FITNESS JOURNEY TO SUCCESS EVEN DURING THE HOLIDAYS

I love the holidays, most everyone is more giving, kind and forgiving as they focus on Christ, it's truly the most wonderful time of the year! 

This holiday season rather than throwing in the eating clean and exercise towel, commit to staying on track with your workout and fitness game plan.  Try to exercise at least 5 times a week for at least 30 to 45 minutes.  You don't have to spend hours in a gym to achieve a hard body, just enough to work up a good sweat and fatigue your muscles. 

 Eating clean is 85% of the fitness recipe for success.  Embrace a fit lifestyle by prioritizing "you" first every day.  Plan your workouts and meals in advance and then follow through.  Think positive, loving thoughts about your amazing body throughout the day.  See and feel yourself thin as though you were already at your ideal body weight and size. 

You don't need a fancy gym membership either, you can workout in the comfort of your own home.  I haven't stepped inside a gym since I got engaged to my husband over 20 years ago.  All you need are dumbbells, a bench, a mirror and some type of cardio machine or a DVD player to do your favorite style of aerobics. 

I started out just working out in a room in my basement, and then soon came to love lifting so much that we built a weight room.  I have been a fitness guru for over 15 years, it's not rocket science to be able to attain a hard body, it just takes motivation, determination and dedication to achieving your fitness dreams.

Believe that you can have the body of your dreams by releasing negative self talk and emotions that are keeping you stuck.  Once you learn to think and speak correctly your body will literally transform with less effort in the gym and with ease.  Your mind is your greatest tool in transforming your physique.  

Try your best to think and create happy, joyful thoughts as you embrace your fitness journey to success, soon you will come to discover that you really are happier and that you're losing weight, you'll also discover that you'll begin to crave exercise.  It's highly rewarding and empowering to set a goal and then to attain it.  Believe that you can achieve anything which you set your mind to and then have a ball following through. 

So have fun this holiday season by honoring your goals and dreams by being true to you as you aspire to achieve your fitness goals and dreams.  Enjoy the festivities with your family and friends along with delicious goodies now and again, but by all means, don't give up!  You can continue to lose weight and get in shape even during the holidays!

Merry Christmas! xoxo

~Carol Whitaker

Lifestyle Fitness Consultant & Coach

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THOUGHT OF THE DAY

THOUGHT OF THE DAY

"The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is dedication." – Cecil B. DeMille

BELIEVE IN YOUR GOALS & DREAMS

 Those that know me know that I live my life with passion to serve others and assist them in creating a life of their dreams through connecting the heart, mind & soul.

To truly transform your life you must begin with powerful, positive thoughts. Having a positive mental attitude and unconditional love for self and others will create miracles daily.

Aim to serve others daily and to stay focused on your fitness goals & dreams every day. Write down your goals, create a plan of action and then follow through with a vision of accomplishing your goals. Think positive, happy thoughts to enable you to create your dream physique with less effort & ease.

 So aim high, focus on success and believe that all dreams are attainable.

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

 ~Carol Whitaker

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HOW TO REACH YOUR GOALS

GOAL SETTING

As many of you know I'm a firm believer of setting and accomplishing my goals. When I was a teenager I was diagnosed with Rheumatic Fever. I was on penicillin for 6 years which ultimately destroyed my immune system. Soon after I became very ill and was in bed for most of the day struggling with Chronic Fatigue Syndrome. I wasn't as happy as I could have been, I didn't have the needed engery to raise my beautiful family as I should. I often look at life as a struggle because of my poor health.


Then one day an answer to my prayers came to my mind as clear as day, I was told to begin exercising daily and to learn all I could about health and nutrition. At first I thought, "How can I? I don't have the energy..." But I knew prompting was divinely given, so I began to study all I could on health and wellness. I researched about energy, diet & exercise. I read tons of books, bought countess DVD'S and CD's, I took classes and wrote in my journal often about what I had learned and how my life and health had improved so dramatically. I couldn't get enough... I soon became a health nut. My family couldn't believe how much healthier I had become - they were amazed and thrilled to have me back on my feet again. I was happier, felt empowered and my self confidence soared. I exercised daily and ate as healthy as I knew how. I also studied all I could about the benefits of supplements and vitamins. I incorporated lots of supplements in addition to eating whole, clean foods to properly fuel and heal my body. I was amazed at how my quality of life improved so dramatically - it was truly miraculous to me.

I was deeply grateful for Heavenly Father's guidance. By following the promptings of the Spirit I regained my life back! My world became bright again, the earth became more radiant, I had tons more energy! I was truly living my life on purpose. Family and friends began asking me what I was doing... they could see the difference in me and wanted to learn how to improve their life too. I began teaching groups of people in my friends homes on how to improve their health and wellness through positive energy and diet. I loved assisting other's and became passionate about it. I soon learned that my life's mission is to motivate, educate and inspire other's to live a happier, healthier life. After all, that's how we were created to be.

That was many years ago... Since then I've been blessed with many wonderful people that have come into my life, I love each one of them and am grateful for their light in my life.

I am passionate about setting attainable goals, believing in positive affirmations, and allowing my dreams to come true. I dream BIG DREAMS! I live my life on purpose, I have an attitude for gratitude in my heart and know that I never walk alone. And for this I am thankful. Life is meant to be joyful, filled with great abundance in all areas of our lives. And without good health one can't fully embrace and enjoy all the bountiful blessings life has to offer.

One of my goals was to be a cover girl; to motivate and inspire other's to live their best life. I created a vision board and put a small picture of a fitness magazine cover on it. I set my intention that I was a cover girl and gave thanks for it. I visualized my face on a fitness magazine and believed I was deserving. A couple of months later I was asked to be a cover girl for PERFECTIFY Magazine, I was honored & thrilled by their generous offer and accepted their kind invitation. I'm now a cover girl! My heart and soul are filled with thankfulness and love. I give thanks for yet another goal & dream that has come to fruition. (You can see read the article written on me at http://www.perfectify.com/)

You too can have your dreams & goals come true if they are meant to be. Dreaming big dreams is a gift. Believe that you are deserving, set clear, laser focused goals and allow your dreams to come true. Always start your dreams, goals & positive affirmations in the present tense, starting with "I am so grateful now that..." Then set a date when you will accomplish them. Read them aloud several times a day with enthusiasm and belief. Remember, everything is energy and the strongest feelings (energy) always wins.

If improving your health and wellness is on your list of to-do's then begin today to love yourself enough to do something about it. Set goals, give thanks often for all the miraculous gifts in your life, then feel the feelings of accomplishing your goals. All things are possible if you only believe....

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