Carol Whitaker Coaching

HOW TO RAISE YOUR METABOLISM Achieving lifelong weight loss is a goal that most people want to achieve whether its 5 to 100 plus pounds, it’s all the same desire—to feel healthier and happier about our bodies and life in general.  Everything that you do in regards to your diet and exercise is based on emotion.  The more positive you are the more optimally your body functions.  It’s virtually impossible to release fat and maintain a lower body weight when you are sad, depressed, worried or stressed out all of the time. When you are stressed your hormones become imbalanced and cortisol levels increase which causes weight gain from the “fight or flight” energy in the body.

SIMPLE TIPS TO TRANSFORM YOUR LIFE Today can be a New Beginning of You!  Isn’t that an exciting thought!  You are on your way to becoming all that you dream of, including having better health, more wealth and pure happiness!  You are about to learn simple yet incredibly powerful tips which will enable you to shift your energy frequency from low vibrations of feelings of frustration and powerlessness to high energized vibrations of cheerfulness and joy!  You can become all that you desire to be when you have a positive mindset.  When you feel enthusiastic about life you are in the right energy vibration of creation.  Happiness cannot be obtained, bought, or found, true happiness comes from within. 

HOW TO CREATE A HOME GYM ON ANY BUDGET There's nothing more empowering than feeling and looking your best. Having a lean physique is not only attractive but it's uplifting to your body, mind & spirit. You can do so much more when you're stronger and in shape. If you struggle with finding time to go the the gym then creating your own home gym may be the answer.  The only way to achieve a fit physique is to thoroughly commitment to living my LivFit Lifestyle. Exercising 5 to 6 days a week is critical to enable you to accomplish your fitness goals and dreams. By doing 30 to 45 minutes of cardio each morning, weight lifting and eating a clean diet you can transform your physique. Anyone can achieve their fitness goals and dreams - including YOU!

How to Lose Weight Naturally Weight loss is an attainable goal for anyone who has the desire to improve their quality of life. You can have a slim physique regardless of age, gender or size.  If you're tired of be overweight and exhausted all the time then now is the time to take your health & happiness into your own hands. It all begins with the desire for change. To take the first step on your weight loss journey you must dig deep and answer the question "Why?"

BEST BODYBUILDING SUPPLEMENTS Attaining a great body that’s lean, strong and healthy is no easy task but is definitely achievable.  Living a fit lifestyle is the key to achieving your dream of having a lean physique.  When you are in control of your 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 fit body 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 then you have to live a fit lifestyle it faithfully! 

Carol Whitaker FAT BURNING TIPS TO TURBO-CHARGE YOUR METABOLISM Achieving lifelong weight loss is a goal that most people want to achieve whether its 5 to 100 plus pounds, it’s all the same desire—to feel healthier and happier about our bodies and life in general.  Everything that you do in regards to your diet and exercise is based on emotion.  The more positive you are the more optimally your body functions.  It’s virtually impossible to release fat and maintain a lower body weight when you are sad, depressed, worried or stressed out all of the time. When you are stressed your hormones become imbalanced and cortisol levels increase which causes weight gain from the “fight or flight” energy in the body. To turn your body into a fat burning machine you need to have an attitude of gratitude for your life as it is now in addition for our miraculous body. What your mind can conceive it can, in fact, achieve!   Believe in yourself that you can achieve that which you set you

8 SWIMSUIT READY FITNESS TIPS FOR WOMEN It’s that time of year again--swimsuit season!   We all want to feel confident in a swimsuit, but it takes a bit of preparation to look our summer best on the beach or at the pool. Looking your best begins from within. Use the power of your mind to create the life and body of your dreams.   Visualize how you want your physique to be.    Be happy and think positive thoughts about your body to ensure you’re mindset is in the right place to be swimsuit ready all summer long.    Below are 8 fat burning fitness tips to assist you in reaching your fitness goals to be swimsuit ready 24/7.    Learn to embrace and enjoy exercise, the sooner you do your body will transform faster and with less effort rather than exercising begrudgingly.    8 SWIMSUIT READY FITNESS TIPS 1.      Weight Training & Intervals:   Doing a weightliftin g program coupled with intervals—alternating high-intensity bursts of riding a stationary bike or running

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

HOW TO ACHIEVE WEIGHT LOSS SUCCESS "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."   ~ Vincent T. Lombardi 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 – eating smaller portions.  

8 TIPS TO LIVING A FIT LIFESTYLE  Beginning a fitness endeavor may seem daunting at first, there's so much to learn and a lot of effort is required to reach success.  It doesn't have to be overwhelming, it simply takes committing to living healthier each new day.  Living a healthier, happier life is the result of putting YOU FIRST in your life.  How can you fully care for your loved ones if you constantly put yourself on the back burner?  By ignoring you you’ll find that your soul’s desire for self-love & affection will become emotional  hunger which will spark cravings fort junk food, aka "comfort foods" to fulfill your emotional needs that have not been met by YOU! And in the end the foods you turned to are not comforting at all… eating foods high in fat, sugar & sodium ultimately ends in sadness, weight gain & frustrations.

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.

8 FAT BURNING FITNESS TIPS FOR WOMEN It’s that time of year again ~ swimsuit season is just around the corner.  To transform flabby under arms and a saggy behind lifting weights is a must.  You don’t need to go to a fancy gym to workout, you can create your own gym at home. All you need are an assortment of dumbbells, a bench, a mirror and a cd player to play music that will pump you up for a good solid workout. Here are 8 tips to assist you in reaching your fitness goals.  Learn to love strength training as you do your body will transform easier than doing it begrudgingly.  Be happy and think positive to ensure you’re mindset is in the right place to achieve success!  And most of all have fun!  Make working out fun and exciting, talk nicely to yourself and look forward to your workouts, your body will thank you for it by releasing fat store easier and build muscle sooner.

HEALTH BENEFITS OF DRINKING WATER Water is often overlooked as an intricate part of the fitness equation.  Too many people run around all day and forget to drink water.  Drinking at least 80 to 100 oz of water daily has many health benefits, not only does it keep your cell hydrated and your organs cleansed by removing toxins and waste but it also  curbs cravings and raises the metabolism, inducing weight loss.  Water hydrates the skin which will make you look younger and youthful.  When the body is well hydrated it has more energy and vitality as well.  

"I CAN" ACHIEVE FITNESS SUCCESS!   YOU CAN ACHIEVE YOUR FITNESS GOALS & DREAMS You can achieve fitness success!  Anyone can, including YOU! Believe in your innate ability to being able to master your thoughts, feelings and beliefs.  When you believe in YOU fully, you have nowhere to go but up!   Let go of negative, limiting thoughts that life is unfair, hard, and that you're not good enough to have a fit, lean physique.  You were created to be a fit, lean, sexy machine!  It doesn't matter what your past has been.  You can take control of your life now by living in the present and having an attitude of thankfulness and appreciation.  You were not created to be over weight, sad, lethargic, depressed or unhappy... You were created to live life to the fullest  joyfully by embracing all that you are to enable you to achieve your goals and dreams now! 

TRANSFORM YOUR BODY BY BELIEVING IN YOU! “Hold a picture of yourself long and steadily enough in your mind's eye, and you will be drawn toward it.”  ~ Napoleon Hill 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. 

BURN FAT NOW! If weight loss is your main fitness goal, cardiovascular training is essential to accomplish your fitness dreams. 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, that’s the goal!

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

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.  

Carol Whitaker TURBO-CHARGE YOUR METABOLISM   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. My modeling weight loss secrets are actually not secrets at all... It all comes down to hard work in the gym, eating right and having a positive mental attitude. I begin by writing my short-term goals, making powerful success affirmations and creating a fitness plan to create rock hard abs and glutes - it all comes down to self mastery, willpower and discipline.