TOP 10 FITNESS TIPS TO ACHIEVE YOUR GOALS

TOP 10 FITNESS TIPS TO ACHIEVE YOUR GOALS

“Hold a picture of yourself long and steadily enough in your mind's eye, and you will be drawn toward it.”  ~ Napoleon Hill

I love this time of year, spring is in the air and summer is nearly  here. It's the perfect time to get ready for summer so you'll look and feel your best. If you want to lose weight before summer then begin today to live my LivFit Lifestyle. 

Living fit is highly rewarding, who doesn't want to feel be healthier, stronger and happier? Living fit improves all aspects of life, from being more confident to having more loving relationships. 

THE POWER OF FITNESS JOURNALS

THE POWER OF FITNESS JOURNALS

Logging your fitness success is incredibly motivating to help you stay on track day after day. There are several ways to log your success, the best of which is keeping a diet/fitness journal and taking progress. I kept fitness journals for years, it helps me stay laser focused on my goals and keeps me in the "fitness zone".

Taking progress photos is empowering! To see your body transform little by little is highly motivating.  It’s a great way to stay focused on your fitness goals week after week.

5 BEST NATURAL WEIGHT LOSS SUPPLEMENTS

 5 BEST NATURAL WEIGHT LOSS SUPPLEMENTS

With swimsuit season around the corner now is the time to get back in shape and lose the extra weight gained over winter. The quickest way to lose weight is to eat a clean, exercise daily for at least 30 to 45 minutes and take natural weight loss supplements. 

By adding these supplements to your daily nutritional regimen you'll be see the scale go down sooner as your body becomes leaner faster. Below are 5 of the best weight loss supplements to help you get rid of the stubborn fat around your belly and hiney. 

CHANGE YOUR MIND TO CHANGE YOUR LIFE

CHANGE YOUR MIND TO CHANGE YOUR LIFE

It doesn't matter what area you want to improve life using mind power will sure change that which you desire. From having more loving relationships to making more money, your mind is your greatest tool of creation. It deliberately putting the Law of Attraction into action ~ like always attracts like. 

By thinking on purpose with clarity and intention you will shift your dominate vibration to that of faith, confidence and belief.

The mind is an extremely powerful instrument of creation; in fact, everything in life that is attainable begins with a thought first—including a hard body! 

That’s because all thoughts are energy which goes out into the Universe and organizes matter which is then attracted back to you—in all areas of life.

MANIFEST YOUR DREAMS WITH ENERGY OF THOUGHT

 MANIFEST YOUR DREAMS WITH ENERGY OF THOUGHT

I love that we can innately create and manifest our lives intentionally with purpose, passion and conviction. All thought is energy which has a vibrational frequency that vibrates out into the universe organizing unorganized energy matter which then is attracted manifested back to our experiences as the Law of Attraction is in action. 

Happy, blissful thoughts bring about happy feelings and high vibrations which then creates a happy life, and so it is with having negative thoughts, it too has energy; however, it's a low daunting energy which attracts back to you more reasons to be negative about. When you let go of negativity you open your heart and mind to that of spirit which brings about love, contentment and serenity.

HOW TO SCULPT SEXY LEGS AND GLUTES

HOW TO SCULPT SEXY LEGS & GLUTES 

With swimsuit season just around the corner it’s time to crank it up a notch or two in the gym to sculpt lean, sexy hamstrings, glutes, calves & quads by summer.

Doing lower body training is tough but highly worth every ounce of energy you use. To get results it takes motivation, dedication and determination to achieve the results of looking in shape in a swimsuit. Who wants to jiggle as the walk along the pool, I sure don’t! J

WHAT DOES CLEAN EATING MEAN?

WHAT DOES CLEAN EATING MEAN? 

We've all heard the terminologies 'eat clean' or a 'clean diet'. To the fitness enthusiast it's a way of life and not a ‘diet’, yet too many people think of eating clean as, “I can’t have this or this or this…” which is deprivation in the mind as they think of it as restrictions rather than as a powerful diet which fuels the body optimally.  

Think of eating clean as a way of life rather than as a diet. The subconscious mind doesn't like lack or deprivation in any way, shape or form, resulting in falling off the ‘clean eating wagon’ before you give yourself a real chance to attain awesome results such as weight loss and feeling great. 

LOW FAT COOKING TIPS AND DELICIOUS RECIPES

LOW FAT COOKING & BAKING TIPS & DELICIOUS RECIPES

I love to bake and cook for my family; however, I don’t love high fats and sugar in the meals and deserts I make for my family. You too can love cooking without all the extra calories.

I can make any recipe healthier with less fat and sugar without compromising taste. My simple changes add nutrition, have fewer calories, have more fiber & are just as delicious as a standard recipe. 

Below are low fat cooking & baking tips and delicious recipes.

FAT LOSS TIP

FAT LOSS TIP

Living a fit lifestyle doesn't mean you can't enjoy your favorite treats every now and again, it's a part of carb cycling when eating a clean diet.

Did you know that your body actually needs a break from eating clean at least once every week or so. As fitness enthusiasts like refer to it as a 'cheat' meal or 'cheating'. Prolonged dieting drops the body's leptin levels. Leptin is a hormone that helps your metabolism burn efficiently, so having in increase in carbohydrates and calories really does do the body good.

Having a cheat meal or even a day of eating freely once every week or so will surprise your body which will aid in raising stagnating leptin levels, this metabolic boost will help you to burn more fat.

Sundays are my days off from all training and eating a clean diet. It's a day worship and lots of R&R with my family and it's also my free eating day. I eat more carbs than usual on Sundays to restore my glycogen stores to keep my muscles fueled and ready to go once Monday morning comes.

I'm not one for sweets so I eat more fruit, berries, Ezekiel bread and nuts, especially almonds and sometimes I'll have pudding with my family after dinner. My muscles love it when I go overboard a bit in eating and so does my metabolism.

Try eating a cheat meal or two once a week for a month, each Sunday eat more fruit, have pancakes for breakfast, a big sandwich for lunch or a brownie after dinner, eat what it is you crave during the week. Your muscles will become fuller and you'll have more energy for your tough workouts during the week resulting in a higher metabolism and added fat loss... it's a beautiful thing!

Liv Fit! Train Hard! Liv Happy!

Carol Whitaker
carolwhitaker.com

TOP 10 FITNESS MOTIVATION TIPS

 TOP 10 FITNESS MOTIVATION TIPS

Getting in shape take desire and passion for change, it takes belief if your abilities, motivation to get started, and determination and dedication to reach your goals. It also takes perseverance and fortitude by having a positive mental attitude to achieve success. 

Anyone can have a lean, tight physique, it's just a matter of staying motivated long enough to achieve success. I didn't get in shape overnight; it took months to get in shape and years fine-tuning my physique to that which I dreamed of having. It doesn't matter how old you are, what gender you are or what your past is, if you're well enough to get dressed, run errands, and live a productive life then you're well enough to accomplish your dreams. 

BELIEVE IN YOUR DREAMS!

BELIEVE IN YOUR DREAMS

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

– Cecil B. DeMille

"Many persons have the wrong idea of what constitutes happiness. It is not attained through self-gratification but through fidelity to a worthy purpose." – Helen Keller

"What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal."

– Albert Pike

BELIEVE!

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

To truly transform your life you must begin with powerful, positive thoughts, conviction and belief. Focusing on your goals with laser focus intensity will change your life in remarkable ways.

Think positively and don’t give up even when it gets tough, hang in there, the more you strive for success the sooner it will come. Having a positive mental attitude and unconditional love for self and others will create miracles daily. It’s the little things that make a big difference!

Aim to serve others daily and to stay focused on your goals & dreams and then follow through with fortitude and determination. You literally can create a life of abundance in all areas of life. So aim high, expect success and believe that your dreams are indeed attainable.

Below is a powerful video to help you get stoked in believing in your dreams!

http://www.youtube.com/watch?v=Z2GIbG21g6o  

(there's a swearword in the longer quote, so just listen at that point.)

You can do it! 

To your success!

Carol Whitaker

carolwhitaker.com

16 BEST SUPERFOODS TO LOSE WEIGHT

16 BEST SUPERFOODS TO LOSE WEIGHT

Superfoods are called super for a reason; they’re full of nutrition which keeps you going strong and keeps you lean. Foods that are nutritional powerhouses earn their superfood title because of their amazing health benefits that keep the body running strong and aid the metabolism. 

Superfoods help build muscle, keeps bones strong, improve immune system, aids in eyesight, improve skin tone, hair and nails and prevent chronic diseases. They also aid in living a vibrant more youthful way of life. Not only does do superfoods help you feel better but the wonder foods help you lose weight and maintain a leaner, healthier physique as well. 

BEST FITNESS MOTIVATIONAL TIPS

BEST FITNESS MOTIVATIONAL TIPS 

Getting in shape take desire for change, belief in you, motivation to get started, and determination to reach your goals, it takes perseverance and a positive mental attitude to achieve success.   I’m often asked how I stay motivated after all these years... I have been a fitness enthusiast for nearly 25 years. 

For me staying motivated takes fortitude and dedication to working towards my goals every day.  I visualize how I want to be as though I've already achieved it.  I stay optimistic and see the good in everyone & everything that I do.  I love myself unconditionally and give to others daily, this enables me to balance my body, mind & spirit daily, which keeps me on track and in line with that which I desire to accomplish in all areas of my life.

MOTIVATIONAL THOUGHT OF THE DAY

MOTIVATIONAL THOUGHT OF THE DAY

 ONE POUND AT A TIME 

Attaining the body of your dreams can, in fact, be a reality. Don't give up before you give yourself a real chance to get started. Losing weight and body transformation takes time, perseverance and fortitude. 

Don’t focus on how much you want to “lose”, your subconscious doesn't like deprivation. Instead, focus on feeling “lighter” each new day. Let your body do what it does best and it will begin to burn fat rather than storing it. Take it a day at a time, a pound a time. 

Love the skin you're in. Your body is your greatest gift from above; treat it as though it were your best friend. Love it, care for it and think positively about how miraculous it is and all it does for you each new day. 

Today's a new day, a new beginning of you! Relish in the joy of life by exercising and moving more today. Eat foods that God made just for us to live a vibrant, healthy life which are rich in nutrition. 

THINK TWICE ABOUT YOUR THOUGHTS  

Be mindful of your thoughts and emotions, it will have a direct reflection in the foods you eat. The more stressed you are the more your body will crave sugars and sodium. Emotional hunger will sabotage the best of intentions to eat clean. Have a positive mental attitude and give thanks for all that you are blessed with each new day and soon you will actually want to eat healthier naturally.

Always look for the silver lining in life and your body will reward you for it. The body doesn't like to feel fear, it only causes chaos and health issues. So give your body the gift of health. Learn to love exercising and eating clean, it really is such a wonderful way to live and will improve all aspects of your life. Keep a thankfulness journal and write in it each night before bed this will aid your subconscious mind to process and create new beliefs that life really is so good!

YOU CAN DO IT!

By making these simple changes you will have more willpower to succeed and you will begin to feel the spark of empowering desire deep within to believe that you really can do it, one step at a time — one pound at a time. Living my LivFit Lifestyle is awesome! Believe in your innate abilities to create the life and body of your dreams!

RAVEN'S CLOSET TALK SHOW RECORDING

RAVEN'S CLOSET TALK SHOW 

RECORDING WITH GUEST CAROL WHITAKER

"New Year, New You: Lifestyle Wellness"

http://www.talkshoe.com/resources/talkshoe/images/swf/lastEpisodePlayer.swf?fileUrl=http%3A%2F%2Frecordings.talkshoe.com%2FTC-114208%2FTS-698993.mp3  

LOVIN' MY LIVFIT LIFESTYLE

LOVIN’ MY LIVFIT LIFESTYLE!!!

Happy Monday! I hope you’re off to an excellent start to your day!

Unlike many people, I love Mondays! It’s a fresh start to a new beginning to recommit to my fitness goals and dreams. I love my fitness LivFit Lifestyle journey that never ends... It's an awesome way to live!  

If you're tired of feeling out of control with your life and eating habits then start today commit to leaving your past behind by embracing an awesome fit future! Each day this week make it your top priority to exercise for at least 30 to 45 minutes on an empty stomach, doing so will force your body to use your body’s fat stores for energy. 

RAVEN'S CLOSET WITH SPECIAL GUEST CAROL WHITAKER

RAVEN'S CLOSET TALK SHOW PROUDLY PRESENTS 

"New Year, New You: Lifestyle Wellness"

With Special Guest, Carol Whitaker

"Would You Like To Learn How To Live The Life Of Your Dreams? - How About Learn To Lose Weight Without A lot Of Effort? - Do You Want To Truly Connect & Be The Real You?" - - Join Us Thursday January 24th With Our Special Guest Speaker Carol Whitaker, Author/Lifestyle Wellness Coach

Join me as I speak on Sonya's awesome show, Raven's Closet tonight at 5 pm MST & 7 pm EST. 

HOW TO LOSE BELLY FAT FAST

HOW TO LOSE BELLY FAT FAST

If weight loss and body sculpting is your main fitness goal, cardiovascular training is essential to accomplish your fitness dreams. During the cold winter months is natural for the body to store belly fat to protect your vital organs. If you're ready to lose that extra padding that's covering your beloved six pack abs then you've come to the right place. 

You can lose belly fat faster by doing what I'm about to teach you. Doing cardio first thing in the morning on an empty stomach will burn your fat stores for energy since your glucose in the blood (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts.

  

AVOCADO THE AWESOME SUPER FRUIT

AVOCADO THE AWESOME SUPER FRUIT

One of the most powerful super fruits is the awesome avocado. It’s not only delicious on sandwiches and in salads but it is loaded with powerful nutrients which support the body enabling it to be healthier, more youthful, vibrant and energized.

Most people today do not get enough good fats in their diet. Eating fat has brought about visions of weight gain throughout the years due to the “fat free” diet craze in the 1990's. The problem with having a diet striped of healthy fats is good cholesterol is compromised and the brain is prone to emotional illness due to the lack of proper and much needed healthy fats that is required for a highly functioning brain.

BEST AMINO ACIDS SUPPLEMENTS

BEST AMINO ACIDS SUPPLEMENTS 
to Sculpt the Body of Your Dreams

If you want to transform your physique then you need to feed your body the building blocks it requires to become the hard body you're striving for. One of the most important aspects of living a LivFit Lifestyle is proper nutrition. 

You can work out each day and have little results if you're not feeding your body what it requires to build and maintain muscles mass. If you're ready to get it the best shape of your life then you need to be serious about your diet! Leave all your useless excuses behind, limiting thoughts only gives your power away, who wants that? I sure don't! If you want to be thin and fit then you have to make living a fit lifestyle a top priority in your life.

Amino acids are one the most important aspects of any fitness enthusiasts diet, that's why protein is a must to transform and sculpt you body into a lean, sexy machine. Just as a high end race car requires racing fuel you too require racing fuel which is eating a clean diet free of processed foods, sugar, dairy, sodium and bad fats. YOU are deserving to have all your dreams come true, including having a kick-butt body! 

The foundation of any bodybuilder or fitness guru diet is amino acids.  Amino acids or otherwise known as Branch Chain Amino Acids or BCAA's can be purchases as a supplement in addition to eating a protein rich diet. 

WHAT TO EAT TO LOSE WEIGHT

WHAT TO EAT TO LOSE WEIGHT

I don't know about you but I love to eat healthy whole foods! I love how my body feels when it's fueled with the foods it craves and I love having a trim waistline. 

Having a pantry full of healthy foods makes it easier to stay on track with your fitness and weight loss goals along with losing weight easier and with less effort. You can train all day long in a gym but if you don't eat clean you will become highly frustrated and give up before you give yourself a real chance to see transformation in your body.  Your body desires foods it can actually process. 

TOP 10 FITNESS MOTIVATIONAL TIPS

TIPS TO GET MOTIVATED TO GET FIT

After the holiday’s it’s easy to lose the motivation to get back to the gym to lose the extra weight gained over the festive holiday season. I’m asked often how I've stayed in shape for over the past 20 years, it’s because I stay motivated.

It takes motivation, determination and dedication to working towards your fitness goals every day. Visualize how you want to be as though you've already achieved it. Stay positive and see the good in everyone & everything, love yourself unconditionally and give to others daily to keep me on track and in line with that which I desire.

To be successful in achieving your weight loss goals you must set goals to begin with. Having a focused mind set on your goals & dreams will surely lead you to success!

HOW TO BEGIN A FITNESS LIFESTYLE

To begin setting goals for fitness or weight loss you have to begin with transforming your thought process & the feelings in your heart first. You have to leave the past behind, forgive and forget if necessary and then focus on the present moment.. You have to be willing to let go of limiting thoughts and beliefs that have held you back from believing in your abilities to accomplish your dreams.

A great way to start is by setting attainable goals to begin any fitness or weight loss endeavor. Creating a clear road map to reach your desired weight is critical to accomplish your goals & dreams.

ARE YOU MOTIVATED?

Living a LivFit Lifestyle doesn't happen overnight it takes time and patience by following through daily with your goals. Unfortunately too many people lack the motivation needed to commit to starting or staying on track with a fitness routine day after day. It takes time, you don’t have to train long and hard, you can start off slow. If you start off too fast you'll feel exhausted and may lose the desire to stay on track...

Starting is half the battle you can begin by walking briskly for 20 minutes 5 days a week or jogging on a treadmill for 15 minutes. In time you find that you’ll have more energy and will want to exercise longer than you did the day or week before.

It all begins with loving yourself enough to want to improve your quality of life. Living a healthy lifestyle makes for a happier You! You’ll feel more vibrant, have better health, have more energy to play with your family and friends and you’ll have a sense of well-being, inner-peace and empowerment.

Motivation is the key to success! Staying motivated will boost your determination to live a healthier lifestyle. Here are 10 Motivational Tips that have helped me stay on track year after year. These tips have also been highly beneficial for my clients to reach their goals and maintain their ideal body weight.

TOP 10 FITNESS MOTIVATIONAL TIPS

1. MAKE YOUR WORKOUTS A HIGH PRIORITY

Schedule your workouts on your calendar as you would a business meeting. Pack your gym bag and have it ready to go or place your workout clothes on your dresser the night before. If you can workout first thing in the morning that’s perfect! You’ll have it done for the day and you’ll feel proud of yourself for accomplishing your goal, it’s a great feeling. You’ll also have extra energy to get you through your busy schedule.

2. SET ATTAINABLE GOALS

Write down 5 short term goals in the present tense. Write goals that you know you can achieve within a week or a month time period. Create a detailed plan for success. Be specific such as "I workout 30 minutes each day" or "I eat a small balanced meal every 3 hours." Place your goals where you can read them often. Keep your goals in mind at all times. See yourself as though you have already accomplished your goals and dreams. Feel what it feels like to be at your ideal body weight, imagine your physique as you want it to be.

3. LOVE AND BELIEVE IN YOU

Loving yourself unconditionally will open your heart to believing in you! I always say "Dream big dreams because dreams really do come true!" If it’s your dream to be fit and thin then believe you can be. Visualize yourself lean and strong. Our minds are very powerful in creating our habitual thoughts. So think uplifting thoughts throughout the day. By loving and believing in you all things are possible.

4. CHOOSE A LOCATION TO WORKOUT

Choose a gym close to home, you’ll be more inclined to make it to the gym more often if it’s convenient. Or create your own gym, all you need are varies sizes of dumbbells, a bench and a mirror to watch your form (always lift weights in front of a mirror) and you’ll have your very own gym in the comforts of your own home! Make your gym a place where you want to be. Make it fun, have a fitness poster to motivate you, have a TV & a DVD player to follow along with your favorite workouts, or a radio/CD player to play upbeat music loudly to add energy to your workouts.

5. STAY POSITIVE & HAVE AN ATTITUDE OF GRATITUDE

Be grateful for your body as it is now. Give thanks for all that it does for you. Visualize yourself as though you have already accomplished your fitness and wellness goals. With gratitude in your heart imagine yourself as the size, shape and weight as you aspire to be. Your body will literally transform more easily by focusing on love and appreciation. The more you are grateful for the more you'll have to be grateful for!

6. KEEP A FITNESS & DIET JOURNAL

Journal keeping is imperative for fitness and weight loss success. Having a journal for your meals and exercise routines is a great way to track your accomplishments and improvements. Log your workouts by writing down how much weight you used and how many reps you did. Also write how you felt that day. You’ll be able amazed at how rewarding it is to keep a record of your fitness journey.

Plan your meals ahead of time. Write down your meal plan the night before and prepare your meals ahead of time so you’ll be ready to go the next day. Using a diet journal holds you accountable for everything you eat & drink, it will help you immensely. Be honest and write down everything you eat. You'll begin to think twice about what you put in your mouth.

7. CREATE A SUPPORT GROUP

Having a buddy system is a huge benefit to assist you in your weight loss efforts. Tell all of your family and friends of your weight loss goals and then you will feel less likely to overeat at a family gathering and social events. Exercise with a close friend, it’s so much more fun to workout with a friend. Surround yourself with people that believe in you and that will support you in your fitness goals and dreams. Avoid pessimistic people and choose to spend time with those that inspire you to be a better person.

8. HIRE A FITNESS COACH OR PERSONAL TRAINER

Hire a fitness guru to help you learn how to properly chart your meals and exercise routines. Be selective; follow your heart in choosing the right coach or trainer. There are all sorts of trainers and coaches from yoga to bodybuilding. Having a coach or trainer will educate, motivate and inspire you. You’ll have more self-confidence in the gym and needed will-power at home. Being accountable to someone whom you look up to will skyrocket you to success.

9. GET ENOUGH SLEEP

Getting enough Zzz’s is essential to achieving a lean, shapely physique. Your body repairs worked torn muscle tissues from your earlier workout during sleep. Try to get to bed by 10:30 pm each evening so your body can fully recover. You’ll not only have more energy for your next workout but you’ll feel stronger too!

10. FOLLOW THROUGH

Start your fitness plan today! Take action and follow through with your goals. Be sure to implement journal writing and daily exercise to ensure success. Write down a timeline on your calendar when you will reach your goals, then reward yourself when you do. Get a massage, go to a movie, or read a good book; do what makes you happy.

Commit today to living a healthier lifestyle. If you follow these simple motivational tips and incorporate them into your daily routine you will soon discover that fitness will become a way of life and you’ll actually want to hit the gym each morning, it’s an awesome feeling!

Staying motivated is a mindset. Be true to you! Exercise often, eat healthy foods and believe you can achieve anything that You set your mind to!

Thanks for reading. Make 2013 your best year ever by committing to living a fit lifestyle! YOU CAN DO IT!

Carol Whitaker

HOW TO KEEP A POSITIVE MINDSET

HOW TO KEEP A POSITIVE MINDSET

“Gratitude is one of the sweet shortcuts to finding peace of mind and happiness inside. No matter what is going on outside of us, there's always something we could be grateful for.” ~ Barry Neil Kaufman

Being positive does more than just uplift your mood it is also highly beneficial for your emotional state of mind, physical health and well-being. Just as positive thinking has a direct impact on the body so does negative thinking, it weakens the immune system, causes emotional turmoil, ruins relationships and even causes weight gain.

Eva Ritvo, MD, vice chair of the department of psychiatry and behavioral sciences at the University of Miami Miller School of Medicine in Florida and co-author of The Beauty Prescription, says that positive thinking improves your mental health and reduces stress. "When you are optimistic, people are attracted to you. This leads to healthier relationships, more success, and decreased emotional stress. And of course, we know that emotional stress can lead to physical illness."

FRIDAY FITNESS TIP ~ HOW TO DO A DIET JOURNAL

FRIDAY FITNESS TIP

How to do a diet journal...

To achieve your weight loss & fitness goals sooner log everything you eat each day. Plan ahead by writing down the night before each meal & snack and the time in which you plan to eat on the left side of a piece of paper (you can use a simple notebook for your diet journal) and then follow through with your meal plan the following day. 

Then the next day when you eat write down the time and what you ate on the right side of your meal plan. Also, write a positive affirmation about how awesome you are at the top of each page and read it each time you log your meals & snacks. 

At the end of the day when you see that you honored yourself you will feel empowered and proud of yourself, and soon you will be living your dreams! 

 ~Carol Whitaker

EMBRACE LIFE TO CHANGE YOUR LIFE

EMBRACE LIFE TO CHANGE 

YOUR LIFE 

To Become Happier & Healthier

When you want to change your life you must learn to embrace change with love and thankfulness for all the blessings in your life. You cannot expand and become a more accomplished individual without change.  Most people shy away from change which is a big reason as to why they stay “stuck”. 

To transform your life in all areas, including having a leaner physique, having more energy, having more loving relationships and becoming more successful in your endeavors than you must learn to think positively and embrace life to the fullest each new day.

You were literally created to have a life filled with love, joy, peace & happiness, but only if you choose to.  Living a happy life is a choice.  We were born with free agency, what a gift we all have, we have the intrinsic ability to decide just how we want in our lives.  Each of us literally has the power within to change our life & body at a very deep level. 

TUESDAY FITNESS TRIVIA

TUESDAY FITNESS TRIVIA 

True or False

Eating simple carbs after a tough strength training workout with whey isolate protein will increase protein synthesis resulting in a leaner, sculpted physique.

This is TRUE!

Proteins are large organic molecules that are made up of smaller units called amino acids. Linking of many amino acids in an orderly manner to form a particular protein is called protein synthesis.

Simple carbs spikes insulin which is used to shuffle the much needed amino acids & nutrients in protein into your hard worked muscles. Whey protein isolate is the purest, most easily digested and rapidly absorbed protein on the market.

Choose a healthy simple carb such as fresh or frozen berries or fruit. Fruit & berries contains the simple carbohydrate called fructose, which is made from one sugar molecule. Fructose is responsible for fruit's natural sweetness. Fruit comes in a variety of colors, with each color having different antioxidants and minerals to aid in repairing your muscles and increasing energy.  You can make a delicious post workout shake with frozen berries & whey isolate vanilla protein; it's like a treat and is very satisfying.

So don't forget to feed your muscles a highly nutritious post workout meal after each training session, and have fun creating the life & body of your dreams!

Happy Training! 

~Carol Whitaker

Lifestyle Fitness Coach

http://CarolWhitaker.com

LEAVE THE EXCUSES BEHIND

LEAVE THE EXCUSES BEHIND

Stop the chaos in your mind and leave the excuses behind... All the negative thoughts and feelings only keep you stuck in what you don't want! 

So take control of your thoughts by believing in your abilities to su

cceed in living a healthier, happier way of life. A happy mind creates a happy body and a happy body create happy emotions and is healthier and more energetic.

This Christmas season give yourself the gift early this year, give yourself the treasured gift of health that only you can give. Learn to love and accept your life and body just as it is now to embrace a journey of self-discovery and transformation.

You have what it takes to accomplish your fitness goals and dreams. So step up to the plate now and let go of all your needless excuses of why you don't have time to exercise and eat right -- if you make YOU a high priority YOU WILL find the time and you will naturally crave healthier food choices.

So get up off the couch, throw away the chips and GET MOVING! Relish in the joy of the season by exercising daily and eating a healthy diet rich in proteins, fresh veggies, fruits & good fats.

YOU CAN DO IT!!! :)

~Carol Whitaker
Lifestyle Fitness Coach & Life Success Coach
http://CarolWhitaker.com/

5 KEYS FOR A HAPPIER LIFE

5 KEYS FOR A HAPPIER LIFE

In today's world life is beyond busy, as a wife, mother & entrepreneur I know how crazy life can be.  It is truly a balancing act to care for my family, home, horses, work and me... If I'm not careful it's easy to fall into the feelings of being overwhelmed with all I have to do each day.

Women come to me often asking for assistance, they tell me their struggles and issues, it always touches my heart to hear their heartfelt stories.  As I listen I take in every word and energy of emotion expressed and unexpressed.  When I ask them what they do for themselves each day, most of them say, "I don’t have time for me, I have too much to do..."

It's easy to put yourself aside and only care for your family, friends and loved ones, but when you do that you're not honoring "you" which causes more stress and emotional hunger deep within.  Taking time each day to exercise or read a good book or meditating alone will empower you emotionally, spiritually and physically.  Setting time aside to do what brings you joy if even for only 10 to 30 minutes each day will dramatically increase more inner-peace and contentment. 

10 DIET TIPS TO ENJOY THE HOLIDAYS GUILT FREE

10 DIET TIPS TO ENJOY THE HOLIDAYS GUILT FREE

Christmas time really is the most wonderful time of year! I love everything about Christmas! The love & focus on Christ, the joy of giving and gathering with family & friends.

This time of year can be tricky, however, when it comes to eating healthy & staying on track with a clean eating meal plan. It's crazy how easy it is to forget your healthy diet when comforting foods that tantalize our pallets are placed before us, it's like all will-power went out the window…

YOUR HEALTH JOURNAL GUEST BLOG

 Your Health Journal

By Len Saunders – Health, Fitness, Nutrition, And Wellness

I was honored to be a guest blogger on Your Health Journal you can read my article at the following link below. "10 Tips to Transform Your Physique"

http://www.lensaunders.com/wp/?p=7220

THOUGHT OF THE DAY

THOUGHT OF THE DAY 

Letting go...

Did you know that you are the only one standing in your way of achieving that which you desire? When we have negative, resentful feelings of ourselves or of others it is a power low energy of resistance to that which is wanted. 

If you want more love in your life then you need to let go of the past, and forgive those that hurt you. By playing the negative memories over and over in your mind you become the victim and the perpetrator, you become a prisoner in your own mind. Replaying hurtful movies continually only cements fear beliefs in your subconscious mind which causes you to mentally create bigger and stronger walls around you energetically which only brings about more loneliness, heartache and pain. 

Break free of the horrible "ball & chain of resistance" to become FREE and have inner-peace once again to attract back to you the all the beautiful magic life has to offer. YOU deserve to be happy, YOU deserve to be loved, and YOU deserve to have immense abundance of every kind in your life. Today choose to let go of the past once and for all to embrace a joyful future filled with love, joy, peace, prosperity and happiness. 

~Carol Whitaker
Life Success Coach

6 TIPS TO GET BACK ON TRACK AFTER THANKSGIVING

5 TIPS TO GET BACK ON TRACK AFTER THANKSGIVING 

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."  ~Lou Holtz

YOU CAN DO IT!

If you're like me you most likely woke up to having to deal with post Thanksgiving "damage control"- not fun! Getting back on track with your fitness and weight loss goals after a festive holiday of overeating with family and friends can be overwhelming for some people. If you ate too much yesterday don’t worry you can regroup and get back to exercising daily and eating clean.!

Typically at social gatherings there are plenty of high calorie foods and desserts to tempt and tantalize your taste buds. Often self discipline and control seem to go out the window the moment you step through the door. If you overindulged this past Easter weekend, don’t despair, there is nothing wrong with indulging a bit by eating succulent foods; in fact, it’s good for the body and mind to have a high calorie meal now and again after weeks of eating clean.