METABOLISM MAKEOVER

MAKEOVER YOUR METABOLISM BEFORE HOLIDAYS

I can't believe Halloween is just around the corner, before we know it Thanksgiving and Christmas will be here; with the holidays come family parties, social gatherings which means delicious, tempting treats and that too often equals weight gain!

This year you can literally makeover your metabolism before the holidays. Creating a fast metabolism is all about working with your body rather than against it. Having small meals throughout the day will not only give you more energy but it will also raise your metabolic rate each time you eat.

Low-Carb & Carb-Loading Timing

You can eat delicious foods and lose weight. To jump start a lazy metabolism you just neet to eat the right food combinations to get your metabolism burning. Rotating through carbs cycles will ensure your body does not go into starvation mode which will result in fat stores. Eating small meals often will keep your blood sugars level as well as raise your metabolic rate as you digests the food. And eating low-carb will induce deep fat stores to be burned for energy. So combining low-car & carb-loading during the week will ensure that your metabolism will burn at it's optimal level.

Here's a rundown of how to rotate carbs throughout the week. Four days a week eat 1 complex carb a day, I recommend having oatmeal and a why protein drink for breakfast; eat lean protein and salads & fresh veggies the rest of the day; that's considered low-carb eating. Two days a week have 2 to 3 complex carbs before 3 pm with your small meals. And 1 day a week do carb-load eating which means you can have complex carbs all day long with your meals, including eating a yummy dessert, this is considered a free day. Each day have at least one tablespoon of good fats such as olive oil, flax seed or omega's, it will assist in burning fat, building muscle as well as digestion.

Portion Control is a Must

Portion control is critical in jump starting your metabolism. Have 30 percent protein, 30 percent complex carbs (on carb-load days) and 40 percent fresh veggies and salads. You can also have whey protein shakes for between meal snacks. Use the palm of your hand as a portion guideline to keep you on track.

Hydrate for Metabolic Rate Increase

Along with eating a healthy diet aim for drinking at least 60 to 80 oz of purified water with Liv Sxinney daily, staying hydrated will increase your metabolic rate along with keeping hunger at bay. I recently did my own little Liv Sxinney test, I stopped using Liv Sxinney for two weeks without changing my clean eating or exercise routine. I gained weight and went from a ripped physique to a lean physique - needless to say I was NOT pleased!

Thankful I'm using the Liv Sxinney products again and I'm already feeling fitter and leaner. I literally can't believe how fast my body changed... I will never go without using Liv Sxinney, Go & Crave daily. I love the products and have benefited not only by getting ripped but my health has improved too!

So you can indeed super charge your metabolism before the holidays, if you follow these simple guidelines and drink Liv Sxinney daily you can lose weight, enjoy holiday treats and have a happier holiday season this year.

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FITNESS TIP OF THE DAY

LIVFIT TIPS & TRICKS

As the holiday's creep upon us it's a time to have a few diet tricks up our sleeves to ward of the unwanted holiday weight gain. Did you know on average people gain anywhere from 10 to 15 lbs during the sweet season of family parties and social gatherings? That's a lot of fat!

But you can be ahead of the game by using these tips and tricks to get you through the holiday season without the extra baggage around your waist, hips & thighs...

TIPS THAT WORK!

Everyone knows that eating a low fat diet and exercising daily will shed fat as well as keep a lean physique. But a lot of people don't know how to cut down on fat & extra calories. Here are a few examples of how to eat smarter without sacrificing taste.

Low-Fat Cooking

• Use Pam cooking spray instead of butter.
• Use Wishbone Salad Spritzers on salads & fresh veggies, it has only one calorie per spray and zero fat.
• Use 1 Tbs of Extra Virgin Olive Oil & balsamic vinegar for salad dressing, it has the good fats that your body needs.
• Rather than using sugar in your baking us Agave Nectar, it's a low glycemic index food that's sweeter than sugar! And you only need 1/2 the amount of the sugar called for in a recipe.
• When baking always use butter in place of Crisco (your body knows how to process butter) and use only 1/4 to 1/2 the fat called for in any recipe.
• Use applesauce in place of butter when baking, it makes for a light fluffy texture.
• Use whole wheat flour in place of all flour called for in recipes. You'll have more flavor and extra fiber and nutrients to keep your system moving.
• Use Cinnamon to add flavor and keep your blood sugar level.
• Use dark brown sugar or Agave nectar in baking, white sugar is loaded with chemicals and will spike insulin. Remember sugar leads to fat! Period! So try to stay away from the sugary snacks that will only make you self sabotage your efforts and goals.
• Use spices and herbs in place of sauces, be creative and mix various spices for more flavors.
• Use low-calorie Almond milk in place of milk, it has fewer calories as well as less sugar.
• Use fresh salsa mixed with fat-free cottage cheese or canned tuna or chicken and use fresh cut veggies for chips and salsa, it's delicious and filled with protein, fiber and nutrients!
• Eat clean lean meats in place of high-fatty meats. Cut off all excess fat off of chicken and red meats. Cook hamburger in water and drain off all the fat and rinse; add spices and sea salt to add flavor.
• For a sweet tooth snack have frozen berries mixed with vanilla protein powder or low-fat yogurt. If you are craving crunchy foods too add a tablespoon of slivered almonds, it's a yummy treat!
• For a salty snack use air popcorn with fat-free butter spray and cinnamon. It's high in fiber, light and also has antioxidant benefits.

These are just a few examples of how to eat fewer calories without feeling deprived. You'll not only lose weight and feel great but you'll find that you'll begin to feel younger too. Many foods mentioned are anti-aging foods that improve your skin, hair and vitality. Use these simple tips & tricks and you'll find that you can enjoy the holidays without gaining weight!

~Carol Whitaker

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DIMENSIONS WEEKLY MAGAZINE COVER

DIMENSIONS Weekly Cover Girl

I was asked to be the cover girl for an online men's fitness magazine written by women called DIMENSIONS Weekly.

I was honored to be featured as well and look forward to doing a workout routine article for next weeks magazine. Craig & Erica were incredibly nice and great to work with. Visit http://www.dimensionsweekly.net, click on my image to read their article.

LIVING FIT

I'm passionate about motivating others to improve their quality of life through proper nutrition and fitness. Living a LivFit Lifestyle effects all aspects of live.

I encourage people who want to start a fitness program to start off slow if necessary otherwise it could be too overwhelming and they'll give up before they even get started.

If you want to improve your heath and don't feel like you have the time to exercise daily then start with just 2 to 3 times a week 20 minutes each day. As you do you'll find that you'll begin to have more energy and you'll be able to workout longer each week.

And be sure to eat whole foods. Processed foods and sugars = unwanted fat! Literally! So if you want to shed a few pounds or if you want to see what your six pack actually looks like then stop eating mindlessly and stay away from empty calories found in candy and most comfort foods. Reach for a delicious crisp apple and a handful of raw almonds instead. By taking charge of your health and wellness you can turn back the clock - you'll look younger, feel stronger, and have a better love life too! What more could you want???

Choose today to eat clean whole foods, exercise and see yourself as already had accomplished your fitness dreams. Before long you'll actually see desired results and that is my friends is a great feeling! So train hard, eat well & be grateful for all that you are!

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Take Charge of Your Health & Wellness by Loving You

Take Charge of Your Health & Wellness by Loving You

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Burn Unwanted Fat by Eating More

Blast Fat Fast

Most everyone I know who wants to lose weight fast goes on a crazy diet for a few weeks hoping the scale will drop dramatically. Some reach they're goals only to gain the pounds back and more only a few weeks later, while others give up within the first couple of days.

Diets don't work! They may at first but in the end the fat soon ends up right where it started and then some... That becomes a vicious cycle of self sabotage and deep frustrations.

Losing weight isn't as difficult as it may seem, it all comes down to understanding how the body works to supercharge your metabolism to blast fat fast.

Eating whole foods every few hours will keep your body running at optimal levels. By eating lean protein, a complex carb, fresh veggies and salads you'll turn your body into a energy efficient machine.

Eating at least 5- 7 servings of protein, 1 fruit, 1 complex carb, 5 -7 servings of veggies & salads along with 1 T of Omega's will jump start your metabolism and will fuel your body with proper energy to restore glycogen, balance blood sugar levels and build muscle throughout the day.

Eating on a schedule will also aid in burning fat. Studies have shown that eating a small meal (that means practicing portion control) every 3 to 4 hours the same time each day will burn energy stores faster and build muscle which will burn more calories at rest.

Drink Up

Also, drinking plenty of purified water will enhance your health and wellness along with raising your metabolic rate. Have your last meal by 7:30 pm to ensure your body does not store carbohydrates as glycogen (fat) during the night.

Exercise Daily

In addition to eating more often be sure to get your daily exercise in. If you want to blast fat then you have to get your heart rate up each day. Alternate cardio and weight lifting during the week.

Log your meals and workouts, doing so will eliminate the guessing game of what did or did not work. Also keep track of your emotions and write down how your feel. You'll find that when you're down your meals are also down in nutrition.

So get moving, eat more and believe in yourself. You can lose weight. You can have more energy. You can exercise. The choice is yours... Decide today to take charge of your health. You deserve a happier, healthier way of life!

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My Whole Wheat Pumpkin Chocolate Chip Cookie Recipe

Sunday's My Favorite Family Day

Today was a wonderful day... I woke up to rain hitting the windows, it was a perfect day to sleep in and snuggle... It was heavenly to wake up to the sounds of our children talking and laughing as they made a hot breakfast together.

Generally on Sundays we go to church, but today we stayed home and watched General Conference on TV. I love learning from our church leaders, I always feel uplifted and inspired to improve my life to become the best I can be. I also love General Conference weekend (they're held each Oct & April) because we spend the weekend together as a family. We stay in our pj's all day playing games and baking delicious meals together, it's a bit of heaven on earth. =)

Today my youngest wanted to bake pumpkin chocolate chip cookies, (he loves to bake) so we made our favorite cookies, and I must say that they turned out yummy! I always use fresh whole wheat flour that I grind with a grinder, it makes for extra nutritious cookies and best of all my kids love them as much as I do.

Sundays are also one of my favorite days because I eat more freely. I don't eat as clean as I do throughout the week, it's so nice to enjoy sweets with my family and to know that my body is restoring its glycogen stores to ensure I have the needed energy for my workouts the following week.

I re-create all recipes to be more healthy & nutritious. I use natural ingredients that the body can process, half the fat and high fiber whenever possible. For those of you that love pumpkin as much as I do this time of year here is my Pumpkin (low- fat) Chocolate Chip Cookie recipe. If you make them let me know how you like them.... I absolutely love them!!!

Carol's Whole Wheat Pumpkin Chocolate Chip Cookies

1 stick soft butter (can substitute 1/2 c applesauce with 1/4 stick butter)
1 c dark brown sugar
1/2 c agave
4 egg whites
1 1/2 c pumpkin puree
2 c whole wheat flour
1/2 c wheat germ
1 tsp vanilla
1 1/2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp allspice
1/2 tsp ground cloves
1 c dark chocolate chips (optional)
1/2 c walnuts (optional)

1 scoop vanilla whey protein powder (optional)

Mix butter, sugar & aguve. Mix in eggs and pumpkin. Add flour and wheat germ mix well. Add baking powder, baking soda and spices, and optional ingredients. Mix well.

Grease cookie sheets. Drop batter by spoonful. Bake at 400 degrees for 10 minutes, yields about 24 cookies. Serve warm and enjoy!

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BlogTalkRadio Share Show Widget

"LivFit with Carol Whitaker" on BlogTalkRadio.com
Join me on my new show "LivFit with Carol Whitaker" Live Blog every Saturday at 12 noon MST. My co-host Kathy Hamilton & I specialize in how-to create a happier, healthier, more abundant lifestyle. Call-in Number: (347) 989-1027

Learn how to take charge of your live now! We spur action and inspire others to improve their quality of life. We welcome participation! Feel free to call in and talk to us Live!

If you would like to be interviewed please email Carol directly at carol@liveskinnynow.com for more information. "LivFit Now with Carol Whitaker" focuses on positive, powerful life changing tips to assist you in taking charge of your life to become the best you can be.


http://www.blogtalkradio.com/LivFit

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QUOTES OF THE DAY...

MOTIVATIONAL FITNESS QUOTES

If you find it difficult to stay motivated to exercise daily use motivational quotes to keep you focused on your goals.

After all, YOU are the most important person on earth! You deserve the very Best in life. So get moving today and believe in YOU! ~ Carol Whitaker

QUOTES OF THE DAY

"Those who do not find time for exercise will have to find time for illness." ~ Earl of Derby

"True enjoyment comes from activity of the mind and exercise of the body; the two are united." ~ Alexander von Humboldt

"Movement is a medicine for creating change in a person's physical, emotional, and mental states." ~ Carol Welch

"Eat, Train, Rest, = Growth." ~ Karen Sessions

"Above all challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish." ~ Cecile Springer

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THOUGHT OF THE DAY...

HAPPINESS

Living a happy life filled with abundance of love, joy & good health is literally up to you to achieve.

I'm passionate about motivating others to improve their quality of life by assisting them to balance the body, mind & spirit.

Living in a state of gratitude and having a positive mental attitude will literally transform your life as well as your physique. Your body is truly a reflection of your daily thoughts & feelings you have about yourself.

Decide today to create powerful thoughts of gratitude and love for all the goodness in your life, including your greatest gift, your body. Think of all the phenomenal things it does for you day after day. Feelings of appreciation and unconditional love will improve your quality of life.

Take 30 minutes for you to get your heart rate up each day. Doing so your body will release endorphins which will make you feel happy & energized. Then be sure to take time to do something that you love to do such as a hobby. I love spending time with my horses, I'm with them everyday to renew and recharge my spirit - they fill my heart with pure love & joy.

Below are a few quotes to ponder and internalize to create more happiness & success. Until next time, "Embrace Your Journey to Success".

QUOTES by NORMAN VINCENT PEALE

Watch your manner of speech if you wish to develop a peaceful state of mind. Start each day by affirming peaceful, contented and happy attitudes and your days will tend to be pleasant and successful. --Norman Vincent Peale

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. --Norman Vincent Peale

If you paint in your mind a picture of bright and happy expectations, you put yourself into a condition conducive to your goal. --Norman Vincent Peale

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