Carol Whitaker Coaching

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...

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…

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. ...

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.

DELICIOUS LOW-FAT RECIPES I love to cook for my family! Each day I make an after school snack for my children to come home to. There’s nothing like coming home to the smell of freshly baked cookies or a delicious hot meal after a long day at school or the office.  All of the cooking I do is low-fat, high in protein & fiber when possible. I can take any recipe and make it low-fat. It’s fun to be creative in the kitchen and having everyone love my cooking without adding extra calories. Below are a few of my favorite low-fat recipes for breakfast, lunch and dinner that I enjoy making and are very delicious and satisfying. Carol Whitakers' Low-Fat Recipes BREAKFAST: Protein Whole Wheat Pancakes with  3 egg whites 1/2 cup oats crushed in mixer or wheat germ 2/3 cup whole wheat flour 1 cup skim milk or low calorie Almond milk 1 tbs brown sugar or ½ tbs Agave 1/4 cup apple sauce 2 tsp baking powder 1/4 tsp salt (optional) ¼ tsp van...