Carol Whitaker Coaching

Is Intermittent Fasting More Effective for Losing Weight than Dieting? By:  Jane Sandwood Can you go from 8pm until noon the next day without eating? For most of us, that’s no problem. This is one method of intermittent fasting. But, does fasting help with weight loss? And, does it do a better job than traditional diets? We will answer these questions and more below. How Does Intermittent Fasting Work? There is a broad range of methods for intermittent fasting. One of the most popular alternatives is the 5:2 diet. This basically entails eating normally for five days out of the week and “fasting” (taking in 500 to 600 calories per day) for two nonconsecutive days. According to a  research professor of medicine, Dr. Luigi Fontana  at Washington University School of Medicine, this strategy can assist you in losing weight and cutting calories successfully if you can stick with it. He noted that fasting can cut up to a quarter of your overall calorie intake over the co

Protein Rich Alternative Foods for Bodybuilding Guest Post By: James McDuffy Contrary to what most people think, proteins don’t necessarily have to come from red meats and chicken. After all, it’s not unusual to find bodybuilders that are vegetarians, who rely completely on non-meat sources for their protein requirements. In my opinion, there’s a certain type of wisdom behind this practice. For instance: 1.        Not as expensive as meats 2.        Contain fewer calories 3.        Kinder to the environment It’s just as easy to get protein without having to resort to meat . Recently I overheard a conversation at my gym where two guys were discussing whether becoming a vegetarian would affect the muscle building process. One thing that caught my attention immediately was when one of the guys probed whether non-meat protein sources offered “complete proteins”. Around a fortnight prior to that, I read a long article discussing “complete proteins”. For those

5 Things Nobody Tells You about Successful Weight Loss Guest Post By: Evelyn Kail With the fitness craze catching up, everyone wants to lose weight and stay fit. There are diets like vegan, vegetarian, and Weight Watchers that people follow with regular workouts. So finally they either reach their ideal weight or tone up. Most of the articles on the web tell that losing weight will reduce the risk of heart diseases and diabetes. You fail to notice that they tend to focus on the obvious. People fail to mention the good and the bad things associated with weight loss. If you are looking for a resource, then Garage Gym Planner has a lot of article about fitness and general health.

8 Fat Blasting Tips That Work Living a LivFit Lifestyle is an awesome way to live! Who doesn’t want to look and feel their best physically, spiritually, and emotionally—living fit will help you do just that! To become your best-self begins from within. You must first come to love and believe in yourself. We all have our ups and downs, but it's when we get stuck in an "emotional rut" that it seems life tends to run amuck and the scale tends to go up or come to a complete halt. If you lack the motivation to workout, begin by visualizing yourself working out, even if for only 20 minutes a few times a week. Your mind is your greatest resource to get in shape and lose weight. If you don’t see yourself working out regularly and eating healthy in your mind's eye, you won’t feel the urge to take the actions necessary to accomplish having a healthier, leaner physique. When you come to embrace fitness, you will be well on your way to living a LivFit Lifestyle,

Whey Protein Power Are you getting the results you want after hours and energy you put forth in the gym? If you're working out and not getting the results you want then it's time to reconsider your diet. You may be lacking the macronutrients of protein--which are the building blocks of sculpting lean muscle mass.  Protein needs to be a staple in any fitness enthusiasts diet with each meal and snack they eat. There are several sources of protein but not all are created equal in biological value (BV) which enables the protein to broken down and used well in the body. The top of the list of best protein to have to build lean, sexy muscles is whey protein. 

GET MOTIVATED! Living my LivFit Lifestyle  doesn't  happen overnight it takes motivation, dedication and determination to follow through 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 each day, 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 to 20 minutes 4 to 5 days a week.  In time you find that you will have more energy and will want to exercise longer than you did the day or week before. It all comes down to loving yourself enough to want to improve your quality of life. 

How to Eat a Clean Diet Most everyone has heard the terminologies 'eating 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 a negative way of eating. Often you'll hear people trying to eat healthier say, “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 can improve their health and wellness dramatically.   I began eating a clean diet over two years ago and have loved the benefits for doing so. When I was young I was very sick, all throughout my teenage years and into my early 20s. It wasn't until I changed my diet from the typical adolescent diet filled with chips, soda, fast foods and sugar that my body began to heal and gain more energy and vitality.  At first it was a bit confusing and difficult to do, but as soon as I began feeling better by simply changing small aspects of

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 willpower went out the window…

  FALLING OFF THE CLEAN EATING WAGON ~  HOW TO RELEASE NEGATIVE EMOTIONS Emotions are very powerful.  Everything you do is based on emotions.  What you crave to eat is based off of how you feel.  When you are reaching for a sugary treat what you are actually doing is reaching for a “feel good” food which will increase serotonin in the brain. Sugar will indeed help you feel better for slit a moment but only to come crashing down soon after and then you will begin craving more sugar to give you the "sugar high" your emotions are wanting.  You can train in a gym for hours daily but if you don't fuel your body with the proper nutrition needed for energy to fuel and rebuild your hard worked muscles then you might as well just do aerobics and forget dreaming of having a hard-body.  Proper nutrition and weight lifting are vital keys to transforming your physique! LETTING GO If you fall off the “eating clean” wagon often and find it difficult to fol

HOW TO GET MOTIVATED TO EXERCISE Staying motivated is the key to achieving your fitness goals.  It's easy to say you want to get in shape but often somewhat difficult to get motivated to follow through with your desire to  exercise  on a regular basis. When you begin to fully embrace living a healthy lifestyle by beginning slowly you will soon begin to become more focused on your desired outcome. By being laser focused on your goals and by choosing to exercise daily, whether it’s working out in a gym, going for a  jog, swimming, riding your bike or even taking your dog out for a walk, you will not only become stronger physically, but you will mentally and spiritually as well. By having a daily exercise routine in your life you will be able to go with the flow of life easier by staying motivated and committed to excellence. Below are my 10 Tips to Stay Motivated day after day.     10 TIPS TO STAY MOTIVATED 1.    MAKE YOUR WORKOUTS A HIGH PRI

10 TIPS TO ACHIEVE WEIGHT LOSS Achieving weight loss, permanently is attainable.  Transforming your body is a reachable goal for anyone who has the desire and determination and fortitude 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. 

HOW TO SCULPT YOUR BODY “Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz YOU can have your dream body! Anyone can. It’s just a matter of believing in you and releasing limiting thoughts that are keeping you stuck emotionally. When negative feelings arise don’t try to fight them and hide them in the corner of your mind, instead make peace with your thoughts and create new empowering thoughts and beliefs that support your fitness goals and dreams. Thoughts, feelings and emotions are the footings and foundation to build the life and body of your dreams brick by brick. Your thoughts are the blueprints of your physique, your emotions are the materials needed and your beliefs are your workers bringing it all together to create the reality of your masterpiece which you planned and envisioned. So it is with negative thoughts as well, all thoughts and feelings are manifested into your reali

LOW FAT COOKING TIPS & RECIPES Low fat cooking is easy and delicious.  I can make any recipe healthier with less fat.  My simple changes add nutrition, have fewer calories, have more fiber & are very tasty.  Below are a few of my favorite healthy recipe tips that I live my LivFit Lifestyle by… Note, if you eat saturated or trans fats you will get fat.  That also goes for sugar, even though it’s fat free, don’t let labels stating “fat free” fool you.  Sugar is the nonfat high body fat producing foods that you need to stay away from if you want to be lean, fit and healthy.

TOP SUPPLEMENTS FOR A RIPPED PHYSIQUE Attaining a great body that’s lean, strong and healthy is no easy task but is definitely achievable.   Most of us want to be healthier, happier and more confident.   Living a fit lifestyle is the key to achieving your dreams in all aspects of your life.   When you are in control of your mind and body you are in control of your life.   Living a fit lifestyle will not only improve your physique but your mind and spirit as well, enabling you to strive for bigger goals to create the life & body of your dreams. Having a ripped physique is a combination of genetics, good nutrition and regular strength training and cardio.   There is no question about it, if you want a fabulous body and good healths then you have to live it faithfully daily!   There are no easy short cuts; however, consuming a proper diet, exercising, getting enough sleep, and taking the proper bodybuilding supplements will assist your efforts dramatically.   Suppl

8 TIPS TO LIVING FIT Living a healthier, happier way of life is the result of making you a high priority.  How can you fully be the best you can be by constantly put yourself on the back burner?  By ignoring your desires you will find that your emotional hunger will increase for self-love, understanding and affection, which will ultimately lead to turning to junk food, aka "comfort foods" to fill your emotional needs that have not been met by you, and in the end the foods you turned to for comfort are not comforting at all.  Eating foods high in fat, sugar and sodium ultimately ends in sadness, weight gain and frustrations. By following my blog I'll teach you how to live the LivFit Lifestyle. You can regain control of your life & thoughts one day at a time.  You can achieve fitness success if you embrace these simple tips to living a fit.

FAT BURNING FOODS TO JUMP START YOUR METABOLISM "The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results." ~ Anthony Robbins Everyone I know hits a plateau every now and again, including me... Most everyone I know either fit, slim, overweight or feeling depressed needs a bit of a push to jump-start their fat-burning machine aka their metabolism. When I have a photo shoot coming up and I don't feel camera ready I have to get my body fat down fast! To reach my weight loss goals within two weeks, which is usually lowering my body fat 3 to 5% I have to mentally prepare my winning game plan first.