Carol Whitaker Coaching

How to Have Portion Control on a Daily Basis Portion control is essential to master for a health and wellness. I'm often asked what to eat to lose weight and build muscle, my answer is always the same, to eat a small balanced meal every three hours to jump start the metabolism and balance blood sugar levels. Eating a small meal is just that - smaller portions. Often time's people go all day snacking without eating a nutritious meal consisting of lean protein, complex carbohydrate and veggies. By the end of the day when they get home from work they're ravenous and end up eating the entire pantry filled with sugars, preservatives and sodium.  Before they know it an hour of overindulging goes by then soon after painful bloating and indigestion kicks in. The body can only utilize and digest a certain amount of calories in one meal which is between 300 - 500 calories (depending on size and mass) then stores the rest as unwanted fat!

TODAY'S TELECONFERENCE RECORDING Today's teleconference "You Can Create Your Life & Body of Your Dreams" was a great success.  Thank you to everyone who joined the call.  Here is the recording to the teleconference.  http://64.68.184.199/fcc/cgi-bin/play.mp3/6054754000-719817-1.mp3 Listen to Your Recorded Conference from the Phone... Dial - (605) 475-4099 Enter Access Code - 719817# Embrace Your Journey to Success With love, Carol Whitaker

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Thank you David Haas for sharing your passion and gift of helping cancer patients improve their quality of life.   I appreciate your contribution to my blog. ~Carol Whitaker Fitness Recommendations for Cancer Patients The National Cancer Institute provides a Factsheet on Physical Activity and Cancer. This resource defines the term physical activity as "any bodily movement produced by skeletal muscles". It discusses the known relationship between physical activity and certain specific cancers for which this relationship has been previously studied, such as breast, colon, and uterine cancers, and indicates that there are ongoing additional studies regarding the relationship between fitness and cancer. In short, physical fitness is all to the good and generally reduces the risk of getting cancer, reduces risk of a recurrence once it is in remission, and improves quality of life for cancer patients who are still undergoing treatment.

Carol Whitaker SIX PACK ABS BY SUMMER! Who doesn’t want a noticeable six pack?   After all, we all have it, it’s just a matter of uncovering our beloved treasure.  Having a tight midsection is more than just sexy and attractive it’s a much healthier way to be.    When you are covered with a thick layer of fat around your midsection it will affect your health in several ways, diabetes 2 could be on the horizon, you could become insulin resistant, you will be sluggish and fatigued more, it interferes with sleeping patterns and you will be more apt to want to be more stationary rather than be active.  

You Can Take Control of Your Life!  https://www.freeconferencing.com/playback_ow.html?cid=conferences%2F-17-65-6737-17-65-67-25-91-110467259-17-65-6712351-48-7844-17-65-67.mp3&e=1585720860000&cn=51-87-32-24  

EMBRACE HAPPINESS!  "It is not by accident that the happiest people are those who make a conscious effort to live useful lives. Their happiness, of course, is not a shallow exhilaration where life is one continuous intoxicating party. Rather, their happiness is a deep sense of inner peace that comes when they believe their lives have meaning and that they are making a difference for good in the world."  ~Ernest A. Fitzgeral The secret to having a happy life is to love you unconditionally.  Think about it, how can you give your best to others if you are always putting yourself on the back burner?  How can you set goals and dream if you do not think highly of yourself or forget to set time aside to nourish your body, mind and spirit?  You can't it's impossible.  Just as a chef at a fine restaurant can't present his speciality for the day if he doesn't have the right ingredients.  

BODY TRANSFORMATION TIPS THAT WORK! Weight loss is an attainable goal for anyone who has the desire and determination to improve their quality of life.  Making the commitment to transform your physique can seem overwhelming for many people, they often think about what it takes to get in shape and feel it’s just too much for them to comprehend; resulting in giving up before they even get started.   You may be one of them, confused with the plethora of information available online in addition to all of the advice given by novice fitness friends trying to help you, which are ultimately just confusing you more.

LOVING YOU Do you love yourself unconditionally?   Do you think positively and speak kind words to yourself when you make a mistake.   Who do you see in the mirror looking back at you?    We all have our ups and downs, it's part of life.  I struggle time to time with keeping my spirits up, but when I feel down I know that it's my higher self reminding me that I'm off track to receiving and creating that which I dream for.  I quickly regroup and get back on track by choosing to be happy and to look for the good all around me.  I soon become my happy, optimistic self once more.

YOU ARE MAGNIFICENT “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 frightens us most. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, and famous?' 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 people won't feel insecure around you. 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 all of us. And when 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.” ~ Maryanne Williamson Embrace all that you are! You are magnificence. You are perfection just as you are. It is your divine birthright to live life to the fullest each day by allowing yourself to ask a...

THE KEY TO ACHIEVING YOUR DREAMS Do you know what you want in your life?  What are your dreams?  Do you dream of having an abundant future filled with joy, love, good health and abunda nce?  Do you have an action plan to achieve your goals and dreams? Too often people say how much they wish their life was different but yet they keep doing what they've always done and expect life to change.  If you want to improve your quality of life you must improve your way of thinking.  Every aspect of your life is a mirror of your thoughts.  I  can look at a person in any situation and know what his/her predominate thoughts have been by the quality of life he/she lives.  You too can look at your life, ponder & connect with how and what you think of most with how you live.  Are you positive or negative most of the time?  Do you speak kindly of yourself and look f...

5 TIPS FOR FITNESS SUCCESS Body transformation is an attainable goal for anyone who has the desire and determination to improve their quality of life.  Making the commitment to transform your physique can seem overwhelming for many people, they often think about what it takes to get in shape and feel it’s just too much for them to comprehend; resulting in giving up before they even get started. 

Carol Whitaker SCULPT SEXY SOULDERS & ARMS Training shoulders & arms is my favorite muscle groups to train ~ there's nothing quite like seeing and appreciating the hard work that went into developing well sculpted, shapely arms & shoulders.   It’s an incredible feeling to look in the mirror and see defined biceps, triceps and shoulders.   Not only do I feel empowered when I'm lean but I’m able to pick up heavy items without straining my muscles, it’s an awesome feeling to say the least!

~ FALLING OFF THE WAGON ~ THE POWER OF EMOTIONS     We all fall of the wagon of health and fitness now and again, it's a part of life.  When emotions become overwhelming it is very typical to reach for foods that will literally make us feel better by increasing our serotonin, such as sugar does, but yet, in the end leaves us feeling worse when we come crashing down from the sugar high.  Emotions are a gift to bless us to want to expand our awareness and enlightenment.  Without When you are upset know that it's just your higher-self letting you know that you are off track and that you need to redirect your thoughts or let go of limiting thoughts that have been keeping you stuck.

BELIEVE IN YOUR DREAMS "As you think, so you are. As you dream, so you become. As you create your wishes, so they create you." ~ Wendy Garrett As a Lifestyle Fitness Coach I have the opportunity to assist people all over the world in transforming their lives and physiques.   People come to me for help for a variety of reasons, most of which want to be happier, they have ambitions of wanting to lose weight and get in shape, to be more successful, to improve their relationships, and to overcoming personal issues.   All of which are desires to have more inner-peace, love and joy in their lives.