Carol Whitaker Coaching

FIBROUS FOODS FOR THOUGHT Here is a list of fruits & veggies to help you count your fiber intake. Remember you'll want to aim for at least 25 to 30 grams a day. Take 2 packets of cRave and you'll only have about 15 grams to go! Do your body a favor and don't skimp out on the fiber! :) Apple - 5 g Banana - 4 g Broccoli - 5 g Carrot - 2 g Corn - 3 g Grapefruit - 12 g Orange - 3 g Peach - 2 g Pear - 3 g Potato - 3 g Tomato - 2 g

Well, this morning I woke up happy and rearing to go... however, last night I forgot to turn off my cell phone (big mistake) it notifies me when I receive an email and it went off three times during the night! Ugh! Silly me, I won't do that again... lol . I want to touch base on a very important part of your daily diet, I'm talking about fiber! How much fiber have you had this morning? Any, a little or did you start your day off right with a bowl of Oatmeal or bran cereal? Fiber comes in two forms, soluble which dissolves in water and insoluble which does not dissolve in water, it's roughage. Your body requires at least 25 to 30 grams a day. Too much fiber will inhibit macronutrients to absorb into the body. When eating high quantities of fiber be sure to eat protein with it to aid in digestion. Another great benefit of eating high fiber foods is that fiber reduces the amount of grams in a carbohydrates per serving. For example if you eat a wholegrain pita which may have...

REPROGRAM YOUR METABOLISM Eating a small meal every three hours will literally reprogram your metabolism. By eating a protein, complex carb , veggie and good fats your body will use the fuel given for needed energy. If fed the correct portion your body will know when three hours has come and gone and will be sure to let you know it needs more fuel. Eat 3 small high protein meals with 2 protein snacks in between each meal. Eating every three hours is essential to achieving a lean, hard body. If overfed at any one meal your body will not be hungry after three hours and will store the unused fuel as unsightly fat. A helpful tip is to eat only half of your food and save the rest for your next meal. By eating every three hours you'll feel great, have more energy, and will burn fat fast! And to top it all off you'll have tons more confidence & will feel empowered! So don't forget to eat and as always be sure to drink your Liv SXinney Water all day long!

Good morning! It's a beautiful morning, the sun is shining and the birds are singing - love it! This time of year is so rejuvenating ! I wish it could stay this way all year round... How many times have you said to yourself that you're tired and don't have any energy? Are you waking up feeling refreshed and rearing to go? Or are you waking up tired from lack of sleep, proper nutrition and exercise. Many of my clients in the beginning have a difficult time staying motivated to exercise and their eating habits are not so good either. I have a list to of tips to help achieve fitness goals. CAROL'S TOP 10 WAYS TO STAY MOTIVATED 1. MAKE YOUR WORKOUTS A HIGH P RIORITY Set out your workout clothes the night before and get dressed first thing in the morning. Set time aside each morning for at least 30 to 45 minutes to exercise. 2. CHOOSE A LOCATION TO WORKOUT Choose a gym close to home or create your own home gym. All you need are dumbbells , a bench and a mirror and you hav...

PORTION CONTROL Proper nutrition doesn't have to be complicated and you don't have to count calories to achieve your ideal weight. It all comes down to portion control, it really is that simple! Eating small meals every few hours will increase your metabolism. Include Liv SXinney Water & cRave and your body will slim down even more quickly! A portion of protein is the size of your palm. A portion of carbs is the size of your fist. A portion of veggies is the size of your hand. Your body does not work well when overfed. Have you ever wondered how Sumo Wrestlers get so huge??? They skip breakfast, fast all day then in the evenings they binge for 3 straight hours before retiring. Sound familiar? Your body can only process a limited amount of calories in one sitting, any calories that's not used for fuel is stored for later use - which means it's converted into unwanted fat! Your metabolism needs constant fuel to stay burning at its optimal level. By following these ...

MY SON'S BIRTHDAY!!! Today is my oldest son's birthday! He's 14 years old!!! It's crazy I don't feel old enough to have a child that age. I have to say that I'm very proud of him. He's grown up to be such a kind, respectful, fun-loving teenager. I hear many parents complain about their teenagers, and I always think how grateful I am to have my sweet kids. Each of my children are really enjoyable to be around. We're an extremely close, loving family, the words "I love you" are heard all day long. My children tell each other they love each other everyday, it warms my heart deeply. I grew up that way too. My family always expressed our love and appreciation to each other and still do today. My siblings are my best friends. I'm one lucky girl to have been blessed with such a wonderful family. So David gets to play and relax all day long. We'll have a party for him too this afternoon with family and friends, I'm looking forward to it! Y...

DID YOU HAVE BREAKFAST THIS MORNING? Do you eat the most important meal of the day??? What is it you ask? It's breakfast! After 8 hours of fasting through the night your body requires nutrients to jump start your metabolism. Studies have proven that eating breakfast will lower your cravings during the day along with assist in burnng fat for energy. Of course your breakfast needs to be low in calories and fat. So eating 8 pancakes with loads of butter and syrup does not aid in achieving your weight loss goals. A great breakfast would be to eat 2 eggs w/ 2 egg whites with a slice of whole grain bread and SXinney Water. So do your body a favor and start your day off right!

MY DIET & EXERCISE ROUTINE :0) I'm very happy this morning! I had a great nights rest, unfortunately it's been awhile since I woke up refreshed and rearing to go. Sleep is imperative for muscle growth and recovery. Being back on schedule has helped a ton now that my kids are back in school. I'm feeling more like me again! Yeah! Lately I've had a lot of inquiries about what I eat and what I do for exercise. I've decided to share my routine along with a sample of my diet. The past few months I haven't been working out as hard as I usually do due to summertime& lack of quality sleep. However, I am now working out hard and feeling great! I have to preface my latest high intensity workouts to taking ZXoom's AWESOME PRODUCTS! I added an immune enhancer and a muscle building product called BloX & GO!!! I absolutely LOVE THE PRODUCTS!!!! I take BloX before my workouts with my multivitamins, and then take GO with my recovery drink directly after my ex...

Surround yourself with people who believe you can. -DAN ZADRA Imagination is the beginning of creation. You imagine what you desire, you will what you imagine and at last you create what you will. -GEORGE BERNARD SHAW Trust yourself. You know more than you think you do. -DR. BENJAMEN SPOCK

HORSE SHOW & LIV SXINNEY STAR EVENT Yesterday was one full day! We woke up early and headed to a horse show for my daughter's first horse show. We were all excited. I was a bit stressed I must admit because my husband didn't come home from work - literally! He worked through the night and was still at the office when I woke up. He always helps us get ready for horse shows, so needless to say, I missed him very much. But as always, my sweet, supportive little bro, Jeff, came to the rescue! He's such a stud!!! I don't know what I would do without him. I love him more than life, he's always been my best friend . So he came and helped us prepare for my daughter's big day! Lindsey also came with us, she also showed Pagie Girl. They both did very well. I was so proud of my princess, she took 1st place and 3rd twice in the english walk/trot classes, she did amazing!!! And to top it off she showed with her best friend. So it was a great way to end summer. This w...

PROTEIN & FIBER Eating high protein and fiber meals will put you on the fast track towards building lean muscles mass while shedding excess body fat. Help speed up your metabolism by giving your body the fuel it needs to accomplish your weight loss goals. Pay close attention to your portion sizes. Be sure to use a smaller plate or bowl to start out. Eat 5 to 6 small high protein meals a day. And remember to drink your Liv SXinney all day long!:)

FAMILY & FRIENDS Yesterday was a fun day, my oldest son had a pre -birthday party. His actual birthday is next week during the first week of school. He invited his closest friends and headed off with my husband and brother, Jeff, to race gocarts . They had a blast!!! Then they came home and had lunch, played all day, then had dinner and played night games until 11:00 pm. I loved watching them all laugh and joke around. I can't believe my son is almost 15 years old!!! I don't feel old enough to have a child that old... I still feel like I'm in my 20's. My sweetheart and I always talk about how amazing it is that we're already in this stage of our lives. My dear friend, Angie, moved in my neighborhood from Chicago. I love her family like my own. Her kids were here yesterday too. They're here every day, it's a bit of heaven. I love her kids so, so much. They're amazing children, her oldest is 17 and is also a horse lover. We have tons of fun with each o...

Too often we underestimate the power of touch, a smile, a kind word, a listening ear, an honest accomplishment, or the smallest act of caring, all of which have the potential to turn a life around. - Leo Buscaglia To the world you may be just one person, but to one person you may be the world. Make yourself a blessing to someone. - Josephine Billings You may be the answer to someone's prayer's. Without you, someone may not be living. Someone you don't even know exists, loves you and is grateful that you're in the world. - Mary Augustine

17 WONDERFUL YEARS!!!! XOXOXOX :) Today's our anniversary! Matthew and I started celebrating yesterday, he took the day off and we just had fun laying around enjoying each other's company. We had a lot fun getting some R&R. Then we went out to dinner with my sweet parents to celebrate their 49 th anniversary. We had a wonderful time together. My parents are such a beautiful couple both inside and out. Their a great example of the importance of keeping a happy, loving relationship. My cute daddy always leaves love notes for my sweet mother, its adorable! Anyway, my sweetheart and I are going to celebrate all day long. We have a lot scheduled today, I'm really looking forward to a day filled with horse back riding, love, laughter and good times. Our kids are excited its our anniversary too, they're so much fun!!! I couldn't imagine my life without them. I'm one proud mother... My little girl and my horse Page had their first official lesson yesterday with a p...

LIV FIT VIDEO Yesterday was a fun but crazy, busy day. I did a video shoot with Tom Jones for ZXoom's website. We had a great time and got some killer footage. It was good to be in front of the camera again too. I did a testimonial which I will post on my blog, I'm excited for the addition. I love Liv SXinney so much!!! It's awesome being part of such an amazing company in so many ways. I have to say I love the people the very most. Everyone is incredibly kind and we all share the same excitement for the product. The energy is high which I love! I'm very tired today, my construction company has been extremely busy, but its all good. I enjoy building, its highly rewarding to help people obtain their dreams. Its such a great feeling to see the families move into their dream homes, we take great pride in each home we build. We're almost finished with one and have another half way finished. I'm sooo ready for new clients, I welcome them and look forward to hearin...

THE ATTITUDE OF GRATITUDE I've stated this many times but truly living your life in the attitude of gratitude literally will shift your life into a more peaceful state of being. Each day g ive thanks for your beautiful body you've been blessed with. Write down 5 things you love about yourself and the then write down 5 positive affirmation. Put them in a place where you can read them daily and do so. Read them at least twice a day, once when you wake up and again before you go to bed. And before you realize it you'll be a happier, healthier YOU!

LIV FIT SXINNEY CLUB! Thursday evening was our first Liv Fit SXinney Club support group meeting! My dear friends Heidi, Kellyann and I put it on. My sweet mother came too, I loved having her by my side. She is such a great support in my life. The party was a great success! We had so much fun! Kellyann went over the business side and Heidi went over the products. Then I spoke for over an hour on diet and nutrition. It was awesome! Everyone was excited to learn - I loved it! I discussed how to recognize what triggers overeating and a gameplan on how to handle the situations when they arise . I explained the importance of setting small goals that they could easily obtain. I also had them write 5 postive things they liked about their body along with writing 5 positive affirmations which I asked them to read daily. I also expressed the power of keeping a gratitude journal. It was well received, those who came were absolutely wonderful! I then explain how to eat proper nutrition and how ...

TONING LEAN MUSCLES It's really important to understand the importance of incorporating resistance training when toning is your goal. To develop good muscular "tone" you need to weight train, which will build lean, defined shaped muscles. Try to lift weight at least 3 to 4 times a week preform 2 exercises per body part, 4 sets per exercise and 12 - 15 reps per set. To see your hard work more quickly, eat a low fat diet along with low glycemic index foods, and of course don't forget to drink your SXinney Water! For a list of low glycemic index foods check out http://www.lowglycemicdiet.com/gifoodlist.html

LIV FIT SXINNEY CLUB Yesterday was a Utah state holiday called Pioneer Day. We had a full day of family, friends and BBQ's . It was such a fun day, but man am I tired... We went to my parents for a family get to gether than later we had a bunch of friends and family come over for a camp fire in our back yard. We had a ball visiting and making s'mores . Then we watched fireworks from our back yard... we'll we were actually in our arena, it was seriously such a great evening. So today I'm on recovery mode... I've gone to bed past midnight almost all week and boy is it catching up to me. I got up and got my exercise clothes on against my will, I was sooo tired... but I was glad I did I had a good workout after all - thanks to my SXinney Water . Well, my dear friend Kellyann and her husband helped me make an invitation for our Liv Fit SXinney Club I've been talking about. I'm so excited to help people reach their fitness goals. It's going to be wonderful...

AEROBIC & WEIGHT TRAINING Try to preform at least 30 minutes of aerobic training at least 5 to 6 days a week. If you're also incorporating weight training into your routine, do weight training prior to doing cardio . This will ensure glycogen stores are depleted, leaving fat as the primary fuel source during and after your cardio session. Be sure to drink Liv SXinney Water before, during and after your workouts for more energy and recovery.