Monday, May 31, 2010

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”

Saturday, May 29, 2010

Special Memorial Day Post: SENDING BALLOONS TO DAWSON

I wanted to re-post this from off of my family blog. It is Memorial Day on Monday. Since losing Dawson and understanding the concepts below, I get that this great holiday IS a time for us to feel closer to those that we love who have passed on. In our faith we believe that the body is there, but the spirit is not. However, we also believe that the spirits that have gone on before us are all around us. Then if we couple that with the theory below about the sacredness of the grave and the body that resides there, how can we not also believe that when we are visiting the graves of those we love they are there with us. Not in the ground, but by our side. Feeling our love. Through our remembering we also open the doorway to feel them.

I have felt Dawson around a lot. Not as much as at first. He is busy. He is working on the other side of the veil. However, in a moment he will swoop in and nearly knock me off my feet with his presence.

This Memorial Day, if it is your tradition to visit the graves of loved ones, think about this. I know you will FEEL them there. I KNOW IT!

If it is not your tradition, which really, it hasn't been mine, until now, to go from cemetery to cemetery leaving flowers or just stopping by to spend a quite moment remembering, I encourage you to do it.

Now, I will leave you to the rest of the post. At the bottom, after the pictures, a profound lesson about the purpose of these graves was taught to my son. Something that changed my feelings and brought comfort to my heart!

Mallory was not at Dawsons funeral. She was really struggling with anxiety. We haven't talked to her much about spirit and body separation. It is a bit beyond her. Right now she knows that Dawson is in Heaven. We have tried to show pictures or explain what Heaven is. I think she is getting it a bit more now.

Aunt Deanne Lindstrom, an amazing woman and inspiration to me, came the day that Dawson passed away. We talked about trying to help Mal understand. Deanne gave me the idea of sending balloons to Dawson. Let them go and watch them until you can't see them anymore and tell Mal they are going up to D so he can play with them. We loved the idea! Then, on the day of Dawson's funeral I noticed a huge basket of beautiful flowers with balloons attached...from Deanne of course! She is so wonderful!
On Sunday morning we were heading home and we stopped by the cemetery with balloons.

I don't think Mal had any idea what the flowers on the ground meant or why we were standing right there, but one day, when she can understand, we will show her these pictures, and many more that were taken at the funeral.


The kids both drew pictures on their balloons for Dawson.....


Jake wrote him a cute little note!


First Mal let hers go....


Then Jake.





We watched them until they were gone. Mal, of course, wanted hers back as soon as it was gone, but she was alright when she thought that Dawson might be playing with it.


A couple of days before Dawson passed away Jake asked Ryan why people have to be burried. Kind of a hard thing to understand and a little bit difficult to think about up until that point for me.
Ryan's answer provided insight to me and a great comfort. He talked to Jake about how bodies are placed in a special bed called a casket. It is soft and clean and very special. Then that casket is placed in a vault. The vault is a box that seals and holds that casket safe. The vault, we found later, is 2,000 lbs. The lid weighs 500lbs. It fits on top of the box like a puzzle and seals and protects the casket. Then that vault is burried deep in the ground. That ground is dedicated, by the power of the Priesthood, and becomes sacred. It is a sacred place holding a sacred body safe until the Savior comes again and Dawson's body will be called from that sacred place and his spirit and body will be rejoined in the Resurrection. 

How great is that thought? I was so afraid of this part of the whole process. How could I bear it?! However, with the thought of putting my sweet Dawson's sacred body in a sacred place, to be held until we can be together again in the flesh...What a comfort! It certainly changed my perspective of the cemetary! This sacred ground holds a treasure for me. When we were able to dress his little body, we did it with the thought in mind that we were dressing his sacred little body for our next meeting! And he is wearing a white suit! Suit coat and all, thanks to his Dad, who would not give up the search until we found one! Oh, he looked so handsome! I can't wait for that day! This day is not an "if it happens" but a "When it happens", that brings a lot of comfort to me and makes me even more grateful for our Savior! Because he overcame death, we too, every one of us, will receive the same blessing!

Alright, now go put some flowers by the headstone of someone you know and love! While you are there, think of what that dedicated piece of land represents! No, their spirits are not there, but their sacred bodies, are! Think about how grateful you are for the Savior and the Resurrection and then make a few goals for yourself, just little changes that help you stick to the course back to our Father in Heaven! Then think a bit about what that amazing day of reunion, in the flesh, will be like! Amazing! 

Friday, May 28, 2010

"HOW Do I Love Thee"


This week I want to share a few things I have read and heard about marriage.

My husband is easily my very best friend, greatest passion, one of my greatest sources of joy and the greatest blessing in my life. I gush over him. Too much sometimes. Just ask our friends and family! :)

I wanted to share this with you. Something I love. I LOVE Elder Holland. What a WISE man!
This week I will share a bit of my feelings on the subject, but for now.....

Thursday, May 27, 2010

A FUN QUILT from Suzi

My super fun and cute Sister in Law sent me pictures of a quilt she made. I LOVE IT! There is nothing quite like the weight of a jean quilt! Plus, really, they are SO DARN FUN! I wanted to share hers with you, along with what she had to say about it! ENJOY!

Tam(my Mom) had a bunch of Tyrel's (my brother) old jeans and I had a few of my old jeans and this is what came of it. 


I started the project when I first found out I was pregnant and finished it a few days before I had Julia.  It took a lot of work and a lot of sewing, but I think it turned out pretty great.  I still need to wash it a few more times to get better fraying.

In this picture you see a pocket that I constructed out of a bunch of different pocket pieces.

This picture shows a close up of one of the patches I made.  I felt like the front side didn't have enough color so I made these to tie in with the back. Tyrel chose the colors because they are "old Utah Jazz colors"






And because I can't post without bragging on Ty & Suzi's little girl...my newest niece, here you go: 
I MEAN, SERIOUSLY!! Could she be any cuter?! I think not!

Tuesday, May 25, 2010

{INSPIRATIONAL WOMEN} Tana Parke


TANA PARKE
by: Amy Lindstrom

 

I LOVE Tana! She is one of those people that everyone just seems to be drawn too. I don't think I have ever heard her name mentioned without someone saying, "I LOVE TANA". It's true. She is TOTALLY lovable. 

 Tana is: fun. creative, caring, REAL, beautiful, kind, honest, a great listener, smart, an amazing mom, able to see the best in everyone, quick to give everyone the benefit of the doubt, quick to serve and offer her help whenever and where ever she can, quick to look past anyone's faults so she can see the good in them, love them for it and then help them see and love that in themselves, always organizing a reason for everyone to get together and do something fun. Spiritual, insightful, inspirational...and MY FRIEND! 

I am glad I know you Tana! You make me better! 

LOVE YOU! 

**PLEASE submit an "Inspirational Woman" that you would like to share, email your description and a picture, if you have one to yourlifeuncommon@gmail.com. Submissions will be posted in the order they are received. Tuesday's are "Inspirational Woman" days, so be sure to have it turned in as early as you can! THANKS!

Monday, May 24, 2010

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”

Saturday, May 22, 2010

Friday, May 21, 2010

It's RAG TIME!


This last Christmas I decided to make each of my kids a quilt. Thanks to the genius ability of my dear Sister in Law JoJo, I was set up with the perfect fabric for the job.

Aren't they cute?!



They each got a pair of PJ pants to match their blanket. Jake's was made from the brown dotted material and Mal's from the yellow flower material. SO FUN!

Rag quilts are a super fun and SUPER easy to make! If you can sew a straight line....you can make a rag quilt!

When picking out the material my Sister In Law would tell you to make life easier by picking a design "family" at the material store. A family is a group of fabric designs made to coordinate with each other. Pick about 5-6 fabrics that you love from one family and you are on your way!
I used dotted minky for the back. Minky is that super soft, kind of furry-ish material.

JoJo would also tell you to invest in a pair of spring loaded scissors. Rightfully so! Those things are well worth their weight in gold! And would remind you that if you are using Minky, pick up some washable spray fabric adhesive at your fabric store. That will save you A LOT of headache working with the slippery back side of minky!

I found a great tutorial that will give you detailed step by step instructions! (HERE)

If you make, made or end up making a rag quilt I TOTALLY want to see the fruits of your labor! Send pictures please! :)

Rag quilts, by the way, are a great gift idea for anyone! Find a great flannel or other material for the front and back and you can whip out a lap quilt in no time!

HAVE FUN!


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Thursday, May 20, 2010

"My New Life": A little FOOD for your THOUGHTS today.

Oh, don't miss this! I almost did. I have read NieNie since the day after her accident. I have found so much strength from her experience. THIS is beautiful! 
    

"I am not my body". Oh, in my moments of picking apart who I am because of the shape of my body I hope I remember these wise words. Then, I hope I remember that all things in life fall in place, perfectly or not, when I remember WHO I am and focus on that. THEN there is peace and an ability to change for the better!

This video seems to hit every part of my heart that needs a bit of salve. It makes me want to seek more the "tapping" moments and let them remind me the purpose of this life and the many blessings that come from a LOVING Father in Heaven and our Savior Jesus Christ!

Tuesday, May 18, 2010

{INSPIRATIONAL WOMEN} Courtney Price


COURTNEY PRICE
By: Amy Lindstrom

{Courtney and her son Russell}

First, I must say that I miss her...A LOT!

Courtney and I lived in  Jerome together. We were inseperable, really. When we were together we laughed like teenage girls. It was SO much fun! We got together to scrapbook, play in the sun, sit around and watch my first ever viewing of  "Gone With the Wind", can just about anything we could get our hands on, tease her silly hubby :) and anything else that required having a blast. 

When I had the twins prematurely she came to my hospital room to visit while we waited for Life Flight to come and get me. I was scared and my hubby was already in Utah. She was the best friend a girl could have! THEN, while I lived for nearly 8 months in a hospital in Utah, she was Jake's second Mom. On the days Ryan had to go into the office, he dropped Jake off at Courtney's house at about 5:30 am! Now that's when you know it is love! :) She would take Jake to school in Twin Falls and pick him up when he was done. She was a huge part of what made all of this managable. 

Now she is livin it up in Washington. I think Washington runs through her veins. I hated (an understatement to out-do all understatements) to see her go, but to see her happy and in a place that she loves is worth it. 

I have thought a lot about Courtney lately. She inspires me to no end. She is not a talk about what you want to do, she is a DO what you want to do person. 

I remember Courtney telling me how much she loves photography. Then I went to visit in Washington. She was researching and getting ready to purchase her first professional camera. She was going to turn her hobby into a business. Within no time she was booking appointments and working hard at perfecting her skill. I remember looking through her photography website one day totally overflowing with love and excitement for her. She said she wanted to do it, so she was!

Then, there is also Courtney's passion for writing. She graduated with a degree in English Lit. She wanted to write a book and so she just starts doing it! She makes a daily goal for words written and then goes for it. Before long she had characters and story line and she is well on her way to her first novel. 

All of this done while teaching piano lessons, being a mother to 4, soon to be 5, spending every spare minute playing outside with her family, playing piano for her little girls' first play, serving in her church callings, etc. etc. She is one busy lady. However, she balances her life SO well! She has an amazing ability to just focus. Get in, get it done and move on. She is good at everything she does because she works hard at it. Her husband loves her totally and her children adore her. It is really quite something to sit back and watch! 

So, what I hope Courtney inspires in all of us is the ability to JUST DO IT! Don't put anything off for a less busy day, progress is still progress! AND be true to yourself and don't let anything stop you from following your dreams!  

Learn more about Courtney on her fabulous website full of creativity, photography and fun:

**PLEASE submit an "Inspirational Woman" that you would like to share, email your description and a picture, if you have one to yourlifeuncommon@gmail.com. Submissions will be posted in the order they are received. Tuesday's are "Inspirational Woman" days, so be sure to have it turned in as early as you can! THANKS!

Monday, May 17, 2010

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”

Thursday, May 13, 2010

The Most Fun You Will Ever Find In A CAKE

{R A I N B O W}

Making FOOD fun!



My friend Brooke is CRAZY creative!
About a year ago I saw this cake on her blog, asked for the details. She dished. And now I am passing them on!

Thanks BROOKE!

(2) Boxes of White Cake Mix
Sprite Zero
And a WHOLE lotta food coloring
(Follow the instructions on the back of the box, to get the colors you want!)
Piled just so, a cup at a time, in a greased and floured pan....

 
Baked at 350 degrees for 28 min
(or until it passes the "toothpick" test)
and.....

(Thanks for the pics Brooke!)

VIOLA!!
We called it SPRING BREAK RAINBOW CAKE! It rained all day, on top of snowing all night. The weather stunk and we were stuck inside, but we weren't sad about it at all. We made this cake and 24 cupcakes (don't use papers, the cake will stick to it. Grease and flour for best results) for Visit Teaching ladies. The cake is really quite good! No Oil, No Eggs, just sprite in place of the water! That's it! PERFECTION! Next, we shall venture into Pink and Purple striped cupcakes....just for FUN! {THANKS BROOKE!}

Tuesday, May 11, 2010

{INSPIRATIONAL WOMEN} Jeni Rideout



JENI RIDEOUT
by: Amy Lindstrom

Jeni & her baby girl, Shayne

I know I am not alone in this one! Anyone that knows Jeni, LOVES JENI! One second she has you crying because she is telling you how much she loves you in a moment you need it most, the next...your crying because she makes you laugh WAY too hard at things like Leapster's Winnie the Pooh game called "Pooh Gets Stuck". Oh Jeni!

Jeni and I had an immediate kindred sort of connection. We immediately clicked. We so totally get each other. I love when you make a connection like that. We can sit on the phone for hours and just laugh at nothing. I love that! She calls to tell me when she can't stop laughing because of a memory of me calling her when I was stuck in a deep skating bowl at the skate park, and only made it harder to get out (in front of gobs of people, mind you) when she made me laugh even harder!

Jeni is the sort of Mother I would like to be. She is fun, kind & loving. She ALWAYS laughs with her girls. They love and respect her so much! We were all thrilled to find out that Sammi & Maci would be getting a new sister. Shayne is about 8 years younger than Maci. Needless to say Shayne is one spoiled little girl!

Everytime I hear Jeni talk about her Shayne, it makes me think about how Jeni was with Dawson. D couldn't see, but he recognized the voices of the people he loved. He knew Jeni almost immediately. He knew he was about to be loved and tickled and that he would here her laughing and telling him how much she loves him. She did love him! He loved her. A LOT!

Jeni moved back to Utah a couple of years ago. It was heartbreaking to see her go. However, we are still super close! Jeni is one of those people that would do anything for anyone and is always so in-tune with the people she loves. It never fails, if I am having a bad day, she calls. She always knows what to say to make me feel better!

When I found out from a friend that Jeni had gone to Pleasant Grove (she lives in SLC) to see my sweet Dawson's grave on Mother's Day, because she had me on her mind and what I must be feeling on the first Mother's Day since Dawson's passing, and to take flowers to him because I couldn't, I was reminded again why I love her so darn much!


She LOVES! She loves with her whole heart!

She is constantly finding ways to lift others around her, by a simple phone call or a riotous laughing session.
She knows just how to make anyone around her feel how much she really loves them! That is a gift!

I LOVE YOU Ms. JENI!
Thanks for sending a little love D's way!
He knows you were there and he loves you too!


 

Monday, May 10, 2010

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”

Saturday, May 8, 2010

OUR DEEPEST FEAR....and The Greatest GIFT!

Words to ponder, I mean REALLY ponder: 

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

-Marianne Williamson 

Now, I am going to let you chew on that over the weekend, while I am busy working away at setting our "ADVENTURE" in motion. You will learn about it soon! IT IS BIG!

Happy Mothers Day to all of you! A little something to chew on, something I can't seem to get off my mind the last couple of days....READ THIS POST.

When we start to get WHO they are, we get a glimpse of WHO WE MUST BE, simply because of the trust that has been placed in us to be their Mothers! We are never alone in our position! We have someone to guide us that loves them, EVEN MORE THAN WE DO!

For Mother's Day, think about the children in your life that have already given you the greatest gift....
the gift of MOTHERHOOD!

Thursday, May 6, 2010

INSPIRE CREATIVITY...."Anything You Can Imagine Is Real"

My Jake wants to be an artist. My Mally, with her developmental delays in the fine motor skills catergory, NEEDS to be inspired to create.

So, with an idea in my head for such a thing, I called our cousin JILL and asked for a saying or some vinyl that would wrap up just what I intended with this project.

She came up with the PERFECT saying! Oh, she is good!


How is that for inspirational?!

Now apply it to THIS.....

And you have a 4' x 8' canvas for all the art projects the kids can come up with! PERFECT!

Here is the step by step.....


  • Call your local Heating & A/C guy.

  • Ask for a sheet of galvanized or ungalvanized, if you would like, sheet metal. They usually come in 4'x8'.

  • Go get (4) boards and cut them using a miter saw. Super easy! Miter Saws are way cheap!

  • Cut boards so frame will cover the sheet metal, but not leave any sticking out. Just over 4' x 8' should work.

Using corner angle brackets, secure corners together.


Caulk the seams for a nice finish.


Paint the color of your choice, 2 coats should do.


Sand lgihtly with a low grit sand paper. Give a little extra sanding to the edges.


Brush on and wipe off dark brown stain.


Seal with a low-med gloss spray sealer, if you would like.


The sheet metal will be heavy.


I screwed the sheet metal directly to the wall.


Screw frame to the wall over the top of the sheet metal.


Apply vinyl, if you would like.

VIOLA!

A perfect magnet board canvas to give the kids a place for their projects.

When they run out of space, have them choose some projects to take down. You can choose to keep a few or toss them. That is our deal. It is CRAZY to try to keep everything. However, this gives it adequate showcasing time without cluttering the front of the fridge!
PERFECT!

If you would like any vinyl or any vinyl crafts, believe me, you won't find a more creative person than Jill! She is amazing! Email her at: jill_harris@hotmail.com

Want a couple of my FAVORITES she created for me?

"Princess: Daughter of a King"

and

"Family Home Evening" assignment board




Tuesday, May 4, 2010

{INSPIRATIONAL WOMEN} Brooke Sevy

BROOKE & WILL
By: Amy Lindstrom

Sadly, I do not have even one picture of my beloved friend Brooke. However, I want to share her sweet little boy with you!

This is Will.

Sometimes there are just people in your life that you are Divinely directed to. Brooke is just that, for me.

My dear hubby and I lived in Lehi, Utah for just a short amount of time. However, that is all it took. I met Brooke and I WANTED TO BE Brooke! She is unbelievable!

She is smart, beautiful, kind and one of the most amazing women I know.

When we moved from Lehi I was so sad to leave Brooke behind. We didn't spend a lot of time together, but there was a deep bond we wouldn't fully understand until the day of my little Dawson's funeral.

I called Brooke to let her know when I was expecting my twins. She was expecting also! We were pretty darn close in due dates. We were both excited!

I then called her to let her know that my Twins were born really early. She didn't return my call for a couple of weeks. When she did, it was to let me know that HER baby was also born 3 months early. We wouldn't get to spend much time in the hospital together, but the few times we were together I watched her and her husband with Will.

Will had gone into Cardiac Arrest and lost the majority of his brain when it was deprived oxygen for so long. Doctors suggested they cut Life Support. That was NOT the answer for them. Brooke knew it. So they started stretching, stimulating, testing and working Will's muscles. I watched in awe. Again this woman was showing me the way I was supposed to be. Full of faith AND works.

We went our seperate medical ways. We talked from time to time about similarities and things that seemed to help. I can't tell you how many times I thought, in the very hard moments, of the strength of my friend. I would recommit to be better and try harder. I would follow her example. I love her for inspiring that in me.

THEN....I called to let her know that Dawson had passed away. We cried.

Something profound happened when she walked into Dawson's viewing pushing Will. I hadn't seen him since he was in the hospital. There was a certain electricity that happened between us 4, Me, Brooke, Will and Dawson. He was there suddenly and VERY excited. So was Will. You could feel it!

Then I knew.

Will & my Dawson, before they came to this earth, were valiant and noble spirits. Their mission would be a sacred one. It would be difficult. They would suffer pain, almost constantly. However, through their sacrifice MANY people would come to understand MUCH about faith, trust, love, answered prayers & miracles, Oh the miracles!

They knew that the care they would require would at times be a heavy burden, a burden gladly carried, but at times overwhelming. Their Moms would need help. And so, we were directed to each other so that we could help each other. These boys, these very very best friends with a bond that is deep and eternal, wanted to make sure that their Mom's could help each other through the hard times, because they love us.

When I held Will, standing next to my sweet Dawson's body, Dawson let me know that Will was extremely important to him. I held Will and sobbed. I have a love for that boy like I could never describe. His mannerisms, big brown eyes and so much about him reminds me totally of Dawson. He is good for my soul!

Recently Brooke shared some experiences with me about talking to Will about Dawson. Will can't talk, but he can communicate. Dawson is with him A LOT! It brings comfort to both Brooke & I.

I love Brooke so dearly. We both know there will come a time when her Will will leave this earth too. My heart aches for her already. However, she is full of faith and strong. She is determined to make Will's life the absolute best and longest it can be. She is for certain one of my heroes!

There is nothing quite so inspiring as a woman that selflessly gives so much of her life to her children, because she KNOWS who they are and she knows the sacred nature of her calling as their mother!



Monday, May 3, 2010

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”

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