Cackling Calisthenics

Did you know laughing for one hour burns as much calories as a 30 min. workout? Well, if that isn't the most fun "Fun Fact" I have ever learned, I don't know what is!

So, I thought I would help you burn a few calories today with some of my favorite funny YouTube videos, which all happen to be from Ellen! I LOVE ELLEN! I love watching her show while I work. She cracks me up! Here are some of my favorite hilarious moments!

Don't forget to leave a comment with a link to your favorite funny video! I need a good laugh today! :) 

ENJOY!

My husband thinks that the fact that I am thoroughly entertained by people getting scared by dumb things, is just plain twisted. I can't help it! This video KILLS me! I'm not exaggerating when I tell you that by the end of this video I couldn't tell if I was laughing or sobbing....I was laughing THAT hard! Oh how I love this!



More hilarious scaring...or is it scarring? Either way, I am sure is appropriate! :)





Oh, and I love when people fall.....

Calorie Counting Snack Ideas

Remember last weeks healthier snack ideas? Did you make any of them? Did you love them? 

I just wanted to share a few more good snack ideas that I learned from that meeting. It is always good, for me at least, to have a few quick HEALTHY "go-to's" in the pantry, otherwise, my quick "go-to's" aren't so much as healthy as they should be! So let's dish this out, shall we?

This first list is for the calorie counters. Just some ideas. I like reading lists like this because it sparks my creativity. I may not like some of the things on the list, but it makes me think of something I would like.

100 CALORIE SNACK IDEAS

1. 1 c. Sliced Bananas and Fresh Raspberries
2. 2 c. Carrots
3. 3 1/2 c Air Popped Popcorn
4. 5 Melba Toast Crackers, Rye or Pumpernickel
5. 2 T of Peanuts
6. 2 Domino Size Slices of low-fat Colby or Cheddar Cheese
7. 1 Fat Free Pudding Cup
8. 1/2 c of Sugar-Free Gelatin, any flavor, and 2 T low fat Whipped Topping
9. 15 Chocolate Covered Raisins
10. 6 Animal Crackers
11. Add 1/4 of fat-free Ranch Dressing to 1 c of mixed Fresh Veggies such as Zucchini, Red Bell Pepper, Celery, Carrot Sticks and Cherry Tomatoes
12. Either 6 Saltine Crackers or Two Graham Cracker squares with 2 tsp of Peanut Butter or Fruit Jam
13. One 1/2 c of Fat-Free Ice Cream
14. A luscious Parfait: 1/2 c of Low-Fat Pudding layered into a parfait glass, alternating with two crumbled vanilla wafers and a dollop of Low Fat Whipped Topping to Garnish the top
15. Spoon 1/2 c of Salsa and 2 T of Non-Fat Sour Cream over a small Baked Potato
16. Place a Marshmallow on top of a Graham Cracker and microwave until gooey, drizzle with a tsp of Chocolate syrup
17. Cut half an apple into slices and spread with 2 t Peanut Butter
18. 1/2 c of Applesauce and 1 piece of toast cut into 4 sticks for Dipping
19. 10 Dry Roasted Cashews or 12-15 Natural Almonds
20. 26 Grapes
21. 1 two inch slice of Angel Food Cake
22. 1 Hard Boiled Egg
23. 4 Hershey's Kisses
24. 2 T Hummus with 12 Grape Tomatoes

This next list was an idea they gave at the class. This is a "build-your-own" type of list for snacks and lunches. It's a list to keep handy so we can combine different portions to keep portions and calories under control.

BREAD, CEREAL, RICE & PASTA               CALORIES

1/2 c plain cooked instant oatmeal              80

1 oz Cheerios Cereal                           110

1 c Cooked Tender Macaroni Noodles             115

1 Twisted Dutch Pretzel                         65

1 Slice French Bread                           100

1 oz Shredded Wheat Cereal                     100

FRUITS

1 c Fresh Blueberries                           80

1/2 Cantaloupe Melon                            95

1 c Unsweetened Applesauce                     105

1 medium size Banana or Pear                   105

VEGETABLES

1 c Mixed Veggies, Cooked                      105

1 Ear Corn on the Cob                           85

1 c Squash (baked acorn or butternut)          100

1 Sweet Potato Baked/Broiled and Peeled        115

1/2 c Frozen Broccoli with Cheese Sauce        116

MEAT, POULTRY, FISH, EGGS and NUTS

1 Fried Egg                                     90

1/4 c Frozen Egg Substitute                     30

1 Roasted Chicken Drumstick (1.5 oz)            75

1 T Peanut Butter                               95

5 oz Turkey Breast (roasted, no skin)          115

12-15 Almonds                                  110

2 T Pistachios (25)                             92

DAIRY, MILK, YOGURT and CHEESE

1 c Skim Milk                                   90

1 oz Bleu Cheese                               100

1 oz Cheddar or Swiss Cheese                   115

3 Fl oz Fat Free Vanilla Ice Cream             100

SWEET TREATS

1 3.5 oz Brownie (from box mix)                160

1 c Hot Cocoa (from powdered mix)              100

1 oz Hard Candy or Jelly Beans                 100

FATS, OILS and SUGARS

1 T Olive or Canola Oil                        120

1 T Whipped Butter                              80

1 T Regular Mayo                                99

1 T Light Mayo                                  44 

10 French Fries                                110

    

   

   

Eat This...Not That

                                                                              Image from PNWER

So, as of late I have been trying to get back on my schedule of getting myself back in shape and healthy again. I absolutely LOVE working out really hard! It isn't really comfortable, but I am addicted to the feeling I get afterward.

I would say that my biggest problem is making healthier food choices. I am not a crazy junk food addict, but I am a creature of simplicity. I grab what is easy, good for me or not, and usually the latter. Having PCOS means that I have to be CRAZY careful with food choices (like sugar, refined or simple carbs, etc) I'm learning or at least trying to! :)

A while ago our Relief Society had a lesson about making healthier choices in our lives. We had a fabulous taster table with some healthy treats. They were SO yummy! Each one of them were a representation of a better choice to make. For example exchanging chips and dip with a better version of chips and dip, etc. I just can't resist sharing some of the recipes with you! You MUST give them a try! You will totally love them! I know I am planning to whip up a few of these this week!

BAKED GARLIC PITA CHIPS

* Olive Oil Spray

* 4 (6inch) Whole Wheat Pita Breads

* 3 T Extra Virgin Olive Oil

* 3 Garlic Cloves, crushed

* 1/4 t Salt

*Heat Oven to 400  *Spray 2 rimmed baking sheets with olive oil spray  *Use a pair of kitchen scissors and cut along outside edge and separate each pita into 2 circles  *Cut each circle into wedges and arrange on baking sheet  *Combine Olive Oil and Garlic  *Lightly brush on to each pita triangle (only the side facing up)  *Sprinkle with Salt  *Bake until chips are lightly browned around edges and crisp (turn the pan once during baking) 8-10 minutes  *Chips can be stored in an airtight container for 3-4 days

*Makes 48 Chips: 16 Servings

Calories: 53.6  Fat: 2.9  Protein: 1.1g  Carbs: 6.2g

GUACAMOLE

* 2 Plum Tomatoes, finely chopped

* 1/4 c Red Onion, finely chopped

* 2 T Fresh Lime Juice

* 2 T Fresh Cilantro Leaves, chopped

* 1/2 t Fresh Chiles, seeded & minced

* 1/4 t Salt

* 1/4 t Ground Cumin

* 2 Small Ripe Avocados, pitted and peeled

*Gently combine the tomatoes, onion, lime juice, cilantro, salt and cumin  *Stir  *Add the avocados and use a fork to gently mash and combine with other ingredients

*Makes 2 c: 16 (2 T) servings

Calories: 43.3  Fat: 3.7g  Protein: .6g  Carbs: 2.9g

BLACK BEAN DIP

* 1 (15oz) Can no-sodium Black Beans, rinsed and drain

* 1/2 c Fresh Cilantro Leaves

* 1/4 c Chopped Red Onion

* 1 Garlic Clove, finely chopped

* 2 T Fresh Lime Juice

* 1 T Orange Juice

* 1 T Extra Virgin Olive Oil

* 1/2 t Minced Canned Chipotle Chile in Adobo

* 1/4 t Salt

*Blend all ingredients in a blender or food processor until smooth and creamy, scraping down sides of bowl as needed

*Makes 1 1/2 c: 12 (2T) Servings

Calories: 40.9  Fat: 1.2g  Protein: 2g  Carbs: 5.71g

CHOCOLATE ALMOND MERINGUES

* 3 Egg Whites

* 1/4 t Cream of Tartar

* 1/3 t Really Fine Sugar

* 3/4 t Almond Extract

* 2 oz Dark Chocolate, finely chopped

*Whip until soft peaks about 3 min  *Fold Chocolate into mixture  *Put mixture in plastic bag that has a small hole in the corner  *Pipe onto a baking sheet lined with parchment paper  *Bake for 40 minutes at 250

*Makes 20 cookies

CHOCOLATE PRETZEL BARK

* 12 oz Semi-Sweet Chocolate Chips

* 2 c Thin Pretzel Sticks

* 3/4 c Dried Sweet Cherries, chopped

* 1/2 c Pistachios, chopped

* 1/4 c Crystallized Ginger, chopped

*Place chocolate in microwave safe bowl and microwave on high 1-2 minutes, stirring after 30 seconds  *Stir in pretzel sticks, coarsely chopping with wooden spoon  *Pour mixture into 9x13 pan lined with wax paper, spreading to coat bottom of dish  *Sprinkle remaining ingredients on top, pressing into chocolate  *Refrigerate until hardened (about 20 min)  *Invert chocolate bark onto plate, carefully peel off wax paper and break or cut into pieces

*Makes about 1-1 1/2 lbs: 16 (1 oz) Servings

Calories: 175  Fat: 8g  Protein: 2.3g  Carbs: 25.8g

CHICKEN SATAY WITH ALMOND SAUCE

* 1 lb Boneless Skinless Chicken Breast

* 1/2 c + 1 t Low-Sodium Tamari

* Juice of 1 Orange

* Juice of 1 Lime

* 3 Cloves Garlic, chopped

* 1/2 c Rice Wine Vinegar

* 2 T Natural Almond Butter

* 1 T Honey

* 1 T Fresh Minced Ginger

* 1/4 t Toasted Sesame Oil

* Olive Oil Spray for Grill

*Slice chicken breast into thin strips (3-4inches long)  *Thread 2 pieces on each skewer that has been soaked in water 20 min  *In medium bowl mix the 1/2 c Tamari, orange, lime juice and 2 Cloves of Garlic  *Add the chicken slices and refrigerate at least one hour or overnight  *In a blender or food processor place vinegar, almond butter, honey, ginger, sesame oil, 1 t Tamari and remaining Garlic, blend until smooth  *Set aside until ready to serve  *Heat grill or grill pan to medium-high heat  *Spray grill with Olive Oil Spray and grill skewers for 2-3 minutes per side  *Arrange hot skewers on a platter and either drizzle with sauce or serve on the side for dipping

*Serves 4

Calories: 203.5  Fat: 5.5g  Protein: 29g  Carbs: 9.1

Hi-Ho, Hi-Ho......

It's back to the gym I go.

Before moving to Utah I had a really killer system going. I would drop my kids off at school at 8am then head straight for the YMCA in Ketchum. I had a phenominal trainer. Her name is Ali. She is crazy tough, totally motivating, extremely helpful and she is 65 years old. She is definately the type of 65 year old I want to be! This woman may be small, but she could SERIOUSLY give you a Jillian style (without the screaming) workout. She taught me to love working out. I crave it. She taught me to love that feeling of being uncomfortable, when you are really working at a good rate. I was totally addicted to it.

Why the "WAS"?

Oh man! I am off my game! Since moving to Utah I have been pretty tied up getting Mallory settled in school and us settled in our new lives here. However, my goal last week was to get a membership at the PG Rec Center, which I did. Yesterday was my first day back to the gym and I LOVED IT!

A few things that Ali taught me about working out that made all the difference:

* If your goal is to lose weight, don't workout to lose weight. If you do you will become discouraged quickly. There are so many things that can affect weight loss and a low weight loss can make you want to give up on the hard work. Instead, workout to feel good and for health. The pay off is guaranteed! Then when you feel good the desire to feed your body healthier foods follows easily because you want to accomplish more physically. When you do lose weight, it is an added bonus. It makes you feel great, adding to how great you already feel because of the exercise!

* Break up your cardio to keep from getting bored. Ali would have me cycle through different pieces of equipment in 10-15 min. intervals, on the days I wasn't working out with her. I would work on the treadmill for 15 min, then hit the elliptical for 15 and finish on the bike for my last 15. Then I would do my strength training. By the time I was finished with that I had been working out for 1hr. 15 min. and I felt fantastic! I would almost always hit my second wind and do another round of 30-45 min. of cardio. Nuts, I know, but MAN I felt great when I was done! A total high! It is not so much the discomfort you get addicted to, it was the endorphine release! LOVED IT!

*High Intensity Interval Training (HIIT) is crazy good for you...and crazy hard! Really! The elliptical machines at the Y go up to a level 25 and thanks to Ali I know what it feels like to workout on that level. I could have puked! But she is great at encouragement and quick with the recovery phase. HIIT is all about telling yourself you can do anything for a minute and pushing through it. THAT was a killer workout.

I am glad to be back to working out. It seriously makes me feel so much better! I accomplish WAY more in a day if I start it out with a good workout!

So, what are your favorite work outs? Do you work out at home or at a gym? Are you a workout with friends or alone type person?

Now that I don't have the Y, I don't have my Tues & Thurs swimming to change things up and keep it interesting. I am totally looking for ideas. Bring them on, my friends! I would TOTALLY appreciate it!

"CAN"

My sister posted a video that reminded me of the first time I heard about "Team Hoyt". Dawson was close to a year old. I knew he had cerebral palsy and I felt overwhelmed by the job. I felt completely inadequate and feared I would fail him.

My friend Kate sent the video to me. The video she sent is included in the last 4 min of the clip below. However, I wanted to show you this clip because in the beginning it explains the story behind the video, and includes Dick & Rick Hoyts feelings on their lives.

I think I watched the video at least 10 times. Everytime my ugly face cry got uglier. It was not at all a sad cry. I had never been so completely inspired by an act of love, as I was by Dick Hoyt. Something, the spirit I am sure, reached right through to my soul and infused the message of "CAN" all over it.

I could and would, in my role as his mother, do everything possible to give my Little D the very best life.

This morning Jake and I watched this video together. I could see him wondering if we could have done more to keep Dawson here longer. So we talked about the missions of these valiant and noble spirits.

We talked about the amazing spirits that inhabit these bodies. When Dick Hoyt talks about knowing that Rick was smart because of the look in his eyes....yeah, we totally get that. We could see the same. Even with Dawson being blind. There was a light and understanding in his face and eyes.

Dawsons mission was a very spiritual one. In 4 1/2 years he would survive things that would leave doctors shaking their heads in wonder. He lived against all odds. He survived over and over things that would have snuffed the life out of even the strongest of us. He did it all to teach us that God Lives and His love is consuming. To help us to learn the power of prayer and faith. The infinite and loving power of the Atonement of Jesus Christ and To show us all that miracles still happen.

His mission was successful. Our role was not to physical, it was spiritual. We were required to increase in faith. All of us, family, friends, anyone that knew him. And we did. And THAT is what gave Dawson the strength to finish his mission.

This video is so powerful and amazing! Oh I wish I could meet these two men and tell them the kind of hope they gave me! I would love to thank them in person! They are so inspiring!

Dick said that when he runs there is something that flows through him that he cannot explain that pushes him to go faster. I know of the amazing ability Dawson had to give us the extra strength when we needed it. It was a connection in our spirits. I loved that feeling!

Anyway, enjoy! Make sure you hang out for the last 4 minutes. Life Changing!

Koli and Humble Pie

(Joan- a lady I met at casting, Koli - at home winner Season 9, Me) 

Season 10 Biggest Loser is filming right now. I sent in a video to apply. Funny huh?! Well, one day about a month ago I received an email. Attached was a VIP pass. I had caught their eye. They wanted to meet me for the filming of Season 11. I went to Salt Lake last week to meet the casting directors.

I am not sure how things will go with that. However, I am so glad I was there. Koli was visiting Utah for Pioneer Day, saw the Biggest Loser casting and came by to say hi. On my way out I ran into him and we talked for a while.

We talked about all of the aftermath of The Biggest Loser. He talked about his exhausted body and his tricks to keeping the weight from coming back. I sweetly mentioned I know a girl I would like to set him up with. "Her name is Sunshine", I say. "I think you know her." Koli laughs. Then admitted that he did date Sunshine for a  bit of time. They aren't dating any longer. He gave us the inside view of what it is like to be on the ranch. Talked about the grease that seeped from his pores after eating all that food to keep Sam on the ranch and how sick he felt. He told us how he is really shy, and having people come up to him all over is kinda crazy to him.

I told him about Dawson. And this site. I told him that after the experience of Dawson's life and then death and so much more experience over the last 5 years, I have finally been able to heal parts of my spirit that had been damaged throughout the course of my life. I told him that I wanted my outside to match what I knew on the inside.

And then the humble pie.....

I told him that I speak to groups and have this website and that I worry that in sharing my passion for finding happiness in every stage of life, no matter how difficult, and to live according to our best selves, that people may see my struggle with my weight and think, "that's not what happy looks like".

Then in a gentle manner, one of gernerously serving a perfectly portioned slice of humility, he said....

"But that is just your own self perception you are putting on everyone else! If you think people think that way, you are saying that people are really shallow."

"Thanks Koli!" I say.

He immediately jumps to soften the blow. He didn't mean to offend.

But I quickly told him that I totally appreciated what he said to me! It was true. Because I feel that way doesn't mean everyone else does. Because I am shallow, doesn't mean everyone else is. Oh, I need to work on that! :)

That one moment has floated around in my mind for over a week now. The way that my beliefs or way of thinking can hold me back more than anyone else can. You know what I mean?

The other thing that hung out in my mind for a while was the people that I saw there. While talking to Koli there was a man that walked passed us. My heart broke for him. He was heavier than anyone I had ever seen. Not only weight wise, but emotionally. You could see his sadness weighing him down more.

What seemed impossible that morning, was suddenly easy. I can do this. No question!

As for doing it with Bob & Jillian or on my own....who knows, I won't know until probably the end of September. Either way.....

Carol's Monday Fitness Post: Week 7 of "LivFit, Train Hard, LivHappy"

DAY 9 OF LIVIN' THE LIVFIT LIFESTYLE

Fitness Affirmation of the Day: "NO MORE BAD DAYS!!! EATING CLEAN COMES EASILY FOR ME EACH DAY! I LOVE LIFE & IN RETURN LIFE SUPPORTS ME!"

I'm happy to report that I'm seeing amazing results thanks to training hard, eating clean & drinking Liv SXinney, Go & Crave daily...

I enjoyed training my arms & shoulders today; they’re my muscles choice to train. It's awesome to see my veins pop when lifting weights and it’s highly rewarding to see my progress in the mirror too; it motivates me even more to eat clean when my physique begins to transform.

FALLING OFF THE WAGON...

You can train all day long but if you don't fuel your body with the proper energy it craves after a tough workout then you might as well just do aerobics and forget reaching your hard-body goals. If you fall off the wagon daily with your eating then you need to sit down quietly by yourself and rewrite your positive affirmations and goals. Pour your heart & soul into YOU! You can achieve your goals, anyone can! It doesn't matter if you're 150 plus lbs over weight or 5 lbs over - YOU CAN achieve success if you put your heart and mind into reaching your dreams!

BE TRUE TO YOU!

Being true to you will increase self love, confidence and will-power. You need to regroup and tell yourself that it’s okay if you had a difficult time staying focused the day before. Today is a New Beginning to take hold of your fitness goals & dreams for Good!

I want you to do me a favor and write down in big, bold letters...

"NO MORE BAD DAYS!!! EATING CLEAN COMES EASILY FOR ME EACH DAY! I LOVE LIFE & IN RETURN LIFE SUPPORTS ME!"

Put it in a place where you’ll see it every day and then read it morning & night. And when cravings hit in the middle of the day or at night, take a packet of Crave (it's yummy & high in fiber) drink some Liv SXinney and read it again to empower you to ward off the extra calories and fats that you were craving…

*** FREE LIVFIT FITNESS CLUB MEMBERSHIP ***

I've decided to take my Liv Fit, Train Hard & Liv Happy coaching to the next level. I've received a lot of emails asking for fitness advice, which I invite freely, I'm always happy to extend a hand in helping others learn how to reach their fitness goals & dreams. However, I want to know how many of you really want to live the LivFit Lifestyle and are truly taking your health & fintess seriously.


So I've decided to continue my Liv Fit, Train Hard & Liv Happy for those who JOIN MY LivFit Team, by doing so you will receive a 2 month LIVFIT CLUB MEMBERSHIP for FREE! To join my LIVFIT CLUB for FREE all you have to do is SIGN UP for Liv SXinney under me and drink it daily. Doing so you'll lose weight easier, have more energy and you'll reach your fitness goals sooner! It's an awesome weight loss tool to keep you on track and motivated daily!

To learn more about the awesome health benefits if drinking Liv SXinney check out http://www.zxoomers.com/livsxinneygirl & http://www.livinternational.net/.

I believe so much in the Liv International products that I want you to join me in achieving ultimate health & happiness by incorporating them into your lifestyle too.

By Joining My LivFit Fitness Club You'll Receive via Email:

• FREE Lifestyle Fitness Consulting
• FREE Weekly Conference Calls with Me
• FREE Daily Workouts Routine
• FREE Daily Fat Burning Diet Menus
• FREE Fat Burning Tips
• FREE Fat Burning Food Combinations to Boost Your Metabolism
• FREE Tips on Learning How to Love YOU
• FREE Daily Positive Affirmations
• FREE Diet & Exercise Journal and much more...

If you'd like to join my LIVFIT CLUB for Free email me and I'll send you the detailed information. Remember, I'm here for YOU! I'm passionate about assisting others to improve their quality of life in all areas including Self-Love, Fitness & Ultimate Happiness!

You owe it to yourself to join my LIVFIT CLUB! If you have any questions or would like to sign up please email me at carol@liveskinnynow.com.

Happy training! =)

- Carol Whitaker

“Embrace Your Journey to Success”

carol@livekskinnynow.com

http://www.liveskinnynow.com/ 

Carol's Monday Fitness Post: Week 6 of "LivFit, Train Hard, LivHappy"

WEEK 6 OF LIVIN' THE LIVFIT LIFESTYLE

Tip of the Day: Quality over quantity! Be sure to exercise in a methotical manner. Proper form is critical during strength training. Do not rush through exercises. By focusing on the muscles being worked you'll have greater results without injury.

TODAYS WORKOUT: LEGS: Hamstrings, Glutes, Calves & Quads

Working legs takes a lot of energy and strength which burns more calories during and after my hard workouts. I give it my all everyday to ensure I get the results I’ve set for myself.

Waking up early and getting my exercising done first thing after taking "Go" is my magical formula to maintain my lean physique. By doing cardio on an empty stomach to warm up my cold muscles my body will utilize my glycogen store aka fat for energy. Before I hit the weights I have some protein to feed my muscles, I also drink Liv SXinney throughout the exercises for extra energy.

LEGS EXERCISES

Dumbbell Lower Body Workout

3 x 12-15 dead lifts

3 x 5 Single leg lunges (alternate legs after each set) forward, side and back

3 x 12-15 heavy weight leg curls

3 x 15 Squats with calve raises

2 x 25 Single leg extended squat (place back of foot on chair; take a big step forward to do lunges.)

1 x 15 slow calves raise then 15 fast with weights: feet out, feet forward, feet in

FEEL THE BURN!

Today’s workout was a whopper for sure! When lifting weights you need to feel the burn during the last 3 reps, if you don’t you’re using too light of a weight. Training Hard is the only way to sculpt the body of your dreams. If your muscles aren’t feeling it or fatigued after you workout then you’re not training tough enough.

After lifting I followed up with 30 minutes of cardio (medium intensity) on my bike. I was drenched after training this morning! I love living the LivFit Lifestyle, it’s so rewarding and improves all aspects of my life.

I hope you too are getting in the groove of livin’ fit! Remember to eat every 3 hours along with drink Liv SXinney, Go & have 2 packets of Crave to keep your muscles fed as well as to keep your metabolism in overdrive!

NEXT WEEKS TRAINING: UPPER BODY

Have an awesome week! I’ll chat more next Monday…

- Carol Whitaker

“Embrace Your Journey to Success”

carol@livekskinnynow.com

http://www.liveskinnynow.com/

Carol's Monday Fitness Post: Week 5 of "LivFit, Train Hard, LivHappy"

LIVIN' THE LIVFIT LIFESTYLE DAY 5: ARMS & CHEST

This is my favorite training of all - arms & chest. I love working arms because the results are so visible and highly rewarding. Not only do sculpted arms look attractive but it's great to be strong a mother. I remember vividly when I began feeling strong and could pick two of my children at once, I'd put one on one hip & the other on my other hip. It was awesome!

ARM & CHEST STREGNTH TRAINING EXERCISES

5 x 8-12 Single Bicep Curls with a Hammer Down

5 x 8-12 Single Bicep Curls

5 x 8-12 Single Over Head Triceps Extensions (triceps)

5 x 8-12 Dumbbell Bench Press

5 x 20 Triceps Dips

3 x 15 Military Push-ups

Optional: 20 minutes cardio

LIVFIT TIPS THAT WORK!

Everyone knows that eating a diet low in fat will shed weight as well as maintain 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 Tips

• Use Pam cooking spray instead of butter or oil.

• Use Wishbone Salad Spritzer on salads & fresh veggies, it has only one calorie per spray and zero fat.

• Use 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 as well as to help keep your blood sugar level.

• Use dark brown sugar, Xylitol, Truvia or Agave nectar in baking; white sugar is loaded with chemicals and will spike insulin. Remember sugar leads to fat! So try to stay away from the sugary snacks that will only make you self sabotage your efforts & goals.

• Use spices & herbs in place of sauces, be creative and mix various spices for more robust flavors.

• Use low-calorie Almond milk (Vanilla flavor is my favorite) 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 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 add a tablespoon of slivered almonds to top it off, it's a yummy treat!

• For a salty snack have air popcorn (Orville Redenbacher’s is my choice) with fat-free butter spray and cinnamon. It's high in fiber and also has antioxidant benefits.


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

TAKE A BREAK

I don't workout on Sundays, it's my day for peaceful inner reflection & going to church each morning with my family. It's highly important to rest after week long training; that includes getting to bed on time every night as well. After a weekend of R&R you'll be ready for Monday's hard workout lifting weights and doing cardio. During the resting period your muscles will also be recovering so the next time you go to the gym you may see more definition - it's a beautiful thing!

Living the LivFit Lifestyle will literally transform your body & life if you fully embrace it! I hope my blogging has inspired you to move a little more and to eat healthier...

Have a fantastic week! I'll chat again on Monday... =)

- Carol Whitaker

“Embrace Your Journey to Success”

carol@livekskinnynow.com

http://www.liveskinnynow.com/ 

Carol's Monday Fitness Post: Week 4 of "LivFit, Train Hard, LivHappy"

WEEK 4: LEGS & BACK


Affirmation of the Day: "I am fit, thin, healthy & strong! I love everything about my body!"

Well, its legs & back training again... it's my toughest workout hands down. It takes a lot of hard work, sweat & energy to get the job done right, but well worth it in the end!

Here is a great leg routine that get's results, but only if you eat a clean diet every three hours. If you eat junk food after a workout you'll soon get discouraged because you won't see the results you're hoping for.

So remember to eat healthy whole foods every few hours and be sure to have lean protein with each and every meal & snack to supply your body with the needed energy & building blocks it requires to create lean muscle tissue. And drink plenty of water filled with Liv SXinney to lose the fat that’s covering newly defined muscles that you’ve worked so hard for.

AT HOME LEG WORKOUT USING DUMBBELLS

You can get ripped in the comforts of your own home just as I did. All you need are dumbbells, a mirror and a bench. Use medium to heavy weight dumbbells and be sure to move slowly with proper form throughout each exercise for optimal results.

5 x 8-12 Squats with Calve Raises (quads & calves)

3 x 8-12 (3 set of 8-12 reps): Dead Lift (keep back flat - hamstrings)

3 x 20 Calve Raises: 1st set - feet out, 2nd set - feet straight, 3rd set - feet in

3 x 8-12 Alternating Lunges (hamstrings & quads)

3 x 12 Lying down Leg Curls (using a bench)

3 x 12-16 Forward Lunge

Wall Squat hold for 60 seconds

Single Leg Wall Squat for 60 seconds alternating each leg every 10 seconds

BACK EXERCISES

3 x 12 One Arm Bent Over Dumbbell Row

3 x 16 Pull-Ups

3 x 20 Push-Ups Military Style

This circuit training routine will get your heart pumping! Rotate through each exercise as you complete each set. Begin with med weights first then increase to heavy weights for the last two sets of reps. Have a water bottle filled with Liv SXinney to stay hydrated and a towel to dry off. Each exercise is designed to be done in the home or gym.

DON’T FORGET…

Always begin each workout with 5 minutes of jogging in place or on a cardio machine followed by 3 to 5 minutes of stretching each muscle group to be worked. Following workout cool down and stretch again.

• Beginner Level: Do 8 to 12 reps each exercise with light and medium weights followed by 20 to 30 minutes of cardio.

• Intermediate Level: Do 12 to 16 reps with medium and heavier weights followed by 30 to 45 minutes of interval cardio.

• Advanced Level: Do 8 to 10 reps using heavy weights for size.

To know what weight to buy do 10 bicep curls if your muscles are tired, then that’s a good medium weight, buy the next weight up needed for heavier weight

NEXT WEEKS TRAINING

Arms & Chest - my favorite body parts to workout; I'm looking forward to it!

Until next time Liv Fit, Train Hard & Liv Happy!

- Carol Whitaker

“Embrace Your Journey to Success”

carol@livekskinnynow.com

http://www.liveskinnynow.com/

Carol's Monday Fitness Post: Week 3 "LivFit, Train Hard & LivHappy" ABS & CARDIO!

Tip of the Day: Positive affirmations will powerfully change your life & body in remarkable ways. Each day say 10 positive attributes about yourself throughout the day. Then extend your love and compliments to your loved ones and before you know it you'll feel happier and your family will become closer. How great is that! And remember that YOU are the most important person on earth!

Week 3 of the Liv Fit, Train Hard & Liv Happy was abs & cardio! I enjoy training abs, it's not as difficult and the results are highly rewarding. I woke up this morning, put my exercise clothes on, drank my pre-workout drink, got my kids off to school & headed down to my weight room for abs & cardio. I did about 20 minutes of ab exercises then did 45 minutes of cardio. I had a great workout!

AWESOME ABS ARE ATTAINABLE

For starters, you can't pinpoint or isolate a specific muscle group and develop that certain area. The entire body has to burn and shed fat in order to see the beloved six pack. We all have abdominal muscles; it's just a matter of losing the padding that covers them. As you start to lose weight and strengthen your muscles you'll soon begin to see those small abdominal muscles under your skin 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 for 30 to 40 minuters and do weight lifting at least 3 days a week along with targeting your abs 2 times 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.

AB EXERCISES THAT WORK

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.

Six Pack Abs Exercises:

Do at least 25 to 30 reps of each exercise.

1. Crunches - with your legs up in the air at a 90 degree angle.

2. Twist Crunches - reach with your elbow across your body to the opposite knee.

3. Three-Up Crunches - do 3 small crunches in a row holding each little crunch as you go up.

4. Bicycles - lie on your back and raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.

5. 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.

COMMIT TODAY

Decide today to commit to following this program to see your awesome six pack abs this summer. If you want results fast then be sure to incorporate Liv Sxinney and Go into your daily supplements for maximum definition. Having a shredded six pack isn't only attractive but it's essential for optimal health & fitness.

LOVE EVERYTHING ABOUT YOU

Do yourself a favor and resolve to get in the best shape of your life this year. 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'll be more confident, feel healthier, and live a happier life. Believe that you can have an awesome six pack. If you stay true to yourself and do my Six Pack Abs program you'll have fantastic results in no time. So stay positive, focus on your goals, eat clean & exercise daily to get in the best shape of your life! Believe in yourself; dreams really do come true!

- Carol Whitaker

“Embrace Your Journey to Success”

carol@livekskinnynow.com

http://www.liveskinnynow.com/

Carol's Monday Fitness Post: "WEEK 2: "LIVFIT", TRAIN HARD, "LIVHAPPY"!

WEEK 2 OF LIVIN' THE LIVFIT LIFESTYLE

Weight Loss Tip of the Day: "Nothing Tastes as Good as Thin Feels"

 I eat clean most of the time; however, on Sundays I have treats with my family. It's good for me emotionally & mentally as well as for my children to enjoy yummy snacks with them when we play games or watch a movie together. Living the LivFit Lifestyle is about how to have balance in all areas of life.

Life is meant to be fun! I eat clean 90% of the time but enjoy delicious treats as well. If I'm craving something sweet then I'll cook some candied (raw) almonds using 1 small packet of Truvia (a natural sweetner), cinnamon & vanilla. They're my favorite snack of all time! I also make air popped corn too and spray lightly will fat free calorie free butter spray with a dash of cinnamon along with a delicious protein drink on the side.

My Typical Muscle Building, Fat Burning Meals Consisted of:

Meal 1: Cooked oatmeal mixed with almond milk & 1 scoop of whey protein powder.

Meal 2: 1/2 chicken breast (4 to 6 oz) with spinach salad, 1 T of Omega's & lots of fresh veggies

Meal 3: Protein drink with a handful of almonds

Meal 4: 3 egg whites & 1 whole egg (hard boiled & sliced) in salad with lots of raw veggies & slivered almonds

Meal 5: Hot chocolate made with almond milk, chocolate protein, cocoa & cinnamon


I love salads & fresh veggies, I eat a lot of them... If I'm a bit hungrier than usual or have munchies I reach for fresh cut veggies & dip them in a ½ cup of fat free cottage cheese mixed with salsa or Crave and wash it down with Liv SXinney, it's like eating chips and dip but it is good for me!

TODAY'S STRENGTH TRAINING

Well, I didn't sleep well at all last night; my youngest had a difficult night which made a long night for my husband and I, so on mornings like today I train easier than usual so I don't stress out my body even more. My fatigue is higher already due to the lack of sleep, but it doesn't stop me from exercising I just don't push as hard lifting weights and take it easy on my bike.

Today's strength training is arms & shoulders: biceps, triceps, forearms & shoulders. I'll warm-up & stretch before and after lifting weights. I'm going to lift medium weights with high reps. It will take approximately 40 minutes to complete. Then I'll finish off doing cardio on my bike.

HOW TO STAY FOCUSED

When beginning a new workout routine it's easy to become distracted early on in the game. Remember, stay focused by working out first thing in the morning on an empty stomach (Take a pre-workout drink like Go if available) and read your goals aloud morning and night. If you make exercise a high priority then you will see results sooner and your daily schedule won’t get in the way of attaining your fitness goals & dreams.

PLAN AHEAD

Be sure to plan your workout & a menu of your meals & snacks along with the times to eat the day before so you'll be well prepared the following day. Also say your affirmations all day & visualize yourself as you wish to be, as though you’ve already achieved your ideal body weight. And be sure to Be Happy! Happiness is a choice. If you’re happy you’ll lose weight easier by keeping stress levels down which keeps unwanted high levels of Cortisol (a stress hormone that can cause fat stores) at bay.

NEXT WEEK'S TRAINING

I'll be doing cardio & abs next week... I'm looking forward to it!

Living the LivFit Lifestyle will transform your life as well as your physique. Be true to yourself - Liv Fit, Train Hard & Liv Happy!

- Carol Whitaker

“Embrace Your Journey to Success”

carol@livekskinnynow.com

http://www.liveskinnynow.com/

Carol's Monday Fitness Post: INTRODUCTION TO LIVING THE "LIVFIT" LIFESTYLE

"LIVFIT", TRAIN HARD & "LIVHAPPY"!! 

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.

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.
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.


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!

*Contact Carol if you would like more information about products mentioned above.

- Carol Whitaker

“Embrace Your Journey to Success”

carol@livekskinnynow.com

http://www.liveskinnynow.com/

Carol's Monday Fitness Post: DELICIOUS RECIPES FOR LOW-FAT COOKING

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.

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)
• 1/4 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
• 1 tsp 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 toasted 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 Tbs 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.

- Carol Whitaker
“Embrace Your Journey to Success”
carol@livekskinnynow.com
http://www.liveskinnynow.com/