LIV FIT, TRAIN HARD & LIV HAPPY!!!

LIVIN' THE LIVFIT LIFESTYLE

Good morning! I'm thrilled that it's Monday! I love beginning a new week with my fitness goals in place. Over the next few weeks I’m going to share my passion of fitness and what I do to LivFit day after day.

Living a healthier, happier life is the result of putting YOU FIRST in your life. How can you fully care for your loved ones if you constantly put yourself on the backburner? By ignoring you you’ll find that your soul’s desire for self-love & affection will be filled by turning to junk food, aka "comfort foods" to fulfill your emotional needs that have not been met by YOU! And in the end the foods you turned to are not comfort at all… eating foods high in fat, sugar & sodium ultimately ends in sadness, weight gain & frustrations.

By following my blog over the next few weeks I'll teach you how to live the LivFit Lifestyle. You can regain control of your life & thoughts one day at a time... I'll post straight for 30 days to ensure you'll have motivation to create a new LivFit Lifestyle Change for good!

MY INTENTION...

My intention behind Liv Fit, Train Hard & Be Happy! is to motivate & inspire people all over the world to learn how to eat right and make exercise a daily part of life. This is not a challenge or a competition but an educational tool to help you learn how to live a healthier, happier way of life. We all know that it takes about 21 days to form a habit - I'm taking it a step further and will be blogging fitness tips & tricks for 30 days to assist you in committing to living Fit so you can create a habit living a higher quality of life to last a lifetime! =)


YOU CAN DO IT!

I've struggled with Chronic Fatigue Syndrome for over 15 years which was actually a gift in my life; had I not suffered with severe fatigue I would not have studied health, fitness & nutrition religiously over the past 18 years. I still study fitness & nutrition daily, I want to improve all I can each new day.  Over the years I learned to love me completely, to embrace eating whole foods, to have the desire to exercising daily and to have a positive mental attitude. Doing so I literally transformed my life in everyway – YOU too can transform your life - the choice is yours...

Living the LivFit Lifestyle is just that... it's a way of life!  It's not a diet, I don't believe in diets - diets only end in weight gain after the body has been in depravation mode week after week.  If you want to have a treat now and again, that's okay, just be sure to eat healthy whole foods most of the time and to give unconditional love to your body each day.  By embracing the LivFit Lifestyle you'll not only lose weight but you'll have more energy and feel empowered too... And before long, your family & friends will be asking what you've been doing as they see the New You shine through! 

HOW TO BEGIN LIVIN' THE LIVFIT LIFESTLE

To begin you must LOVE EVERYTHING ABOUT YOU Now! Give love & praise to your beautiful fat-burning machine that gives it's all for you every day. Then follow the LivFit Routine below full-heartedly and watch your life body transform!

1. Each week set 3 short term goals and 3 affirmations regarding diet & exercise. Place them where you can read them aloud with energy morning & night and be sure to write then in the present tense.

2. Visualize Success! Find a picture of the physique that you want. Post it where you see it every day to keep you on track!

3. Plan your exercise routines & meals a few days in advance. As the old saying goes, "If you fail to plan, you plan to fail..." Plan your road map to success; take it seriously every day.

4. Diet & exercise journals are a must! Keeping track of everything you eat & your exercise routines holds you accountable to you! Track everything you put in your mouth & what exercises you do daily.

5. Drink up! Filtered water is a powerful tool to aid in weight loss. Aim for 80 to 100 oz a day, especially if you're training hard. I suggest drinking 2 oz of Liv Sxinney in your water throughout the day to detox the cells for faster recovery, for energy and weight loss.

6. Eat every few hours. Plan to eat every 3 hours consisting of Lean protein, complex carb & fresh veggies for three main meals and 2 to 3 protein snacks in between. Doing so will keep your metabolism fired up and you'll have more energy.

7. Get your Zzzz's. Sleep is imperative to repair and rejuvenate the body. Muscle growth happens during sleep, so if you want to see results from your hard work in the gym get to bed by 10:30 pm each night.

MONDAY'S TRAINING

Today I did legs & back followed by 30 minutes of cardio. I started with 10 minute warm-up & stretching followed by 5 minutes of cool-down and stretching before I jumped on my bike.

I always take Go (an L-arginine supplement) and drink Liv Sxinney before, during & after I exercise to aid in muscle nutrition and recovery.

I follow my exercising with the most important meal of the day, my post workout meal which is breakfast for me. I have a Crave packet, (it’s high in fiber & has pre-biotic’s) then oatmeal mixed with almond milk & micro filtered whey protein concentrate & isolate, egg albumen & milk protein isolate to insure my muscles are well nourished now & in the hours to come.

I'll eat a small meal or snack every three hours consisting of lean protein, fresh veggies & good fats along with drinking water all day long. I keep track of my meals throughout the day to keep me on track and motivated. Keeping a diet journal not only helps me be accountable but it also helps me know what worked and what didn't work so I can fine-tune my diet to see results sooner.

Living the LivFit Lifestyle is truly a gift! I love it sooo much! I hope you choose today to take control of your health now.  Join me each day to learn more tips & tricks to become healthier & happier! I know you can do it, I believe in You! Happy Training!

~Carol Whitaker

You have read this article Goals / Leg Exercises / Motivation with the title . You can bookmark this page URL https://antsonafarm.blogspot.com/2010/01/liv-fit-train-hard-liv-happy_18.html. Thanks!

DELICIOUS RECIPES FOR LOW-FAT COOKING

DELICIOUS HOT LOW-FAT RECIPES

I love to cook for my family! Each day I make an after school snack for my children to come home to. There’s nothing like coming home to the smell of freshly baked cookies or a delicious hot meal after a long day at school or the office. 

All of the cooking I do is low-fat, high in protein & fiber when possible. I can take any recipe and make it low-fat. It’s fun to be creative in the kitchen and having everyone love my cooking & baking is highly rewarding.

Here are a few recipes that I enjoy making and always have rave reviews from my family & friends. Each of which are comfort foods to warm heart & body on these cold winters days…


CAROL WHITAKER'S LOW-FAT RECIPES

BREAKFAST:

Whole Wheat Pancakes

3 egg whites
1/2 cup oats crushed in mixer or wheat germ
2/3 cup whole wheat flour
1 cup skim milk or low calorie Almond milk
1 tbs brown sugar or ½ tbs Agave
1/4 cup apple sauce
2 tsp baking powder
1/4 tsp salt (optional)
¼ tsp vanilla or almond extract
1 tsp cinnamon (optional)
1 scoop vanilla whey protein powder (optional)
Garnish with 1/4 cup diced apples or blueberries (can incorporate into mix as well)

Mix above ingredients well. Cook in pan/griddle on medium heat, spray with non-stick cooking spray. Pour into pan using 1/4 cup measuring cup. When air bubbles pop, turn once. Serve with low calorie jam or low sugar syrup. Garnish with diced apples or blueberries if desired. Enjoy!

LUNCH:

Whole Wheat Chicken Salad Sandwich

1 can chicken breast (all white meat) drain & rinse
1 stock diced celery
1tsp almond slices
1 tbs diced apple with skin
1 tbs walnuts
2 tbs plain low fat yogurt
1/2 tsp dried basil
Sprouts
Salt & pepper to taste

Mix together and stuff toassted ½ whole wheat pita, whole wheat bread or ezekiel bread, top with spouts and Wishbone Balsamic BreezeVinaigrette salad spray if desired. Serve with fresh spinach salad and 1/2 cup fresh fruit.

DINNER

Baked Raspberry Chicken

Crushed whole wheat bread crumbs with 1 tsp dried basel, dash of salt & pepper
1 egg white whipped
6 halves boneless skinless chicken breasts

Sauce

1 cup fresh or frozen raspberries divided (1/4 cup set aside)
1 /2 cup low sugar raspberry jam
1 tbs of low sugar maple syrup or 1/2 tbs Agave or honey
3 T red wine vinegar
1/8 cup water
¼ tsp of ginger & curry

Place chicken breast halves between sheets of plastic wrap, gently pound to flatten until even in thickness. Coat each breast in egg whites in one bowl and then in another bowl coat on both sides with the mixture of salt, pepper & bread crumbs and place in prepared baking dish sprayed with non fat cooking spray. Place in oven on 350 degrees for 25 to 45 minutes or until well done. *

Clean berries or let thaw and put a 1/4 cup aside for garnish. In a saucepan, combine berries, jam, vinegar, ginger, curry and bring to a boil. Reduce heat to low and simmer for about 5 minutes, stirring frequently. Pour over baked chicken and garnish with remaining strawberries. Serve with a beautiful green salad and brown rice for a delicious well balanced meal.

* You can also cook the chicken & sauce ingredients together in a slow cooker for 6 to 8 hours; this dish has a delicious aroma your family will love!

ENJOY!

 These meals are low in calories and will keep you full for hours along with keeping your digestive track happy too.  Each recipe is low in fat and high in protein & fiber (the breakfast & lunch recipes). I hope your family comes to love these meals as much as my family does. 

And remember to drink Liv Sxinney throughout the day & take Crave between or before meals to lose weight along the way.  Cooking and baking at home together as a family is an absolute treat! Bon Appetite!

You have read this article Diet / Fat Burning Foods / Low Fat Recipes / nutrition with the title . You can bookmark this page URL https://antsonafarm.blogspot.com/2010/01/delicious-recipes-for-low-fat-cooking.html. Thanks!

HAPPY NEW YEAR!

OUT WITH THE OLD IN WITH THE NEW

Wow! Another decade has come and gone. It amazes me just how quickly time goes by the older I get. I'm so EXCITED for 2010! It's going to be a magical year filled with love, joy, health, vitality, happiness & immense prosperity! How awesome is that!

Letting go of the past is truly a gift that only you can give yourself. Feelings of sadness, illness, feeling fat, self sabotage, stress and financial frustrations can literally be controlled & eliminated by your subconscious mind if you choose to let go of the old and welcome the new creative, powerful energies of the New Year. It's thrilling to know that we ultimately have the power within to create the life & body of our dreams.

Most everyone I know has gained a few pounds over the holidays, if you're one of them don't stress about it, it's good emotionally to relax and enjoy comfort foods during Thanksgiving and Christmas with your family & friends. 

Thankfully it's that time of year again to live the LivFit Lifestyle - yea! When I reflect on how I felt after eating high calorie, sugar foods it's refreshing to know that I can feel great again by making healthy food choices. You can lose weight easier by eating whole foods every few hours and exercising at least 30 to 45 minutes daily. It feels sooo GOOD after the holidays~ I love it!

PLAN FOR SUCCESS

Start today by writing down your intentions, affirmations & New Year's Resolutions; be sure to include all areas of your life that you want to improve this year. Write down both short term and long term goals, be specific and give yourself a deadline for achieving Success. And remember it's not about the destination but rather the journey. It will truly be magical if you look for the good continually as your reach goals.

Feel the emotions of joy & excitement as though you've already achieved your goals! Feel what it feels like, smells like & looks like. Write a game plan with detail and then follow through daily. Post your goals & affirmations where you can see them and read them aloud daily with energy morning & night. It will be the beginning of creating the new You!

Also post pictures of how you want to look and imagine that the photo is indeed You! To stay on target keep a diet & exercise journal to laser in on your fitness goals, being accountable to you will keep you on target which will be a sure way to attain your goals sooner then you may anticipate.

Embrace the New Year with joy & gratitude and do your best to keep a positive mental attitude. And before you realize it your life & body will begin to transform in remarkable ways… Make 2010 your best year ever!

You have read this article Back Exercises / Goal Setting / Inspiration / Motivation with the title . You can bookmark this page URL https://antsonafarm.blogspot.com/2010/01/happy-new-year.html. Thanks!