Carol Whitaker Coaching

LOSE BODY FAT FAST The quickest way to lose unwanted fat fast is to drink Go and Liv SXinney . Go is an l- arginine product that is a precursor to nitric oxide (NO). NO increases blood flow which delivers essential nutrients to muscle tissue when under stress from weight lifting, which in turn aids in building leaner, faster, stronger muscle mass. It is also proven to burn fat resulting in weight loss. It give you tons more energy in and out of the weight room. If you want results then drink Go twice a day along with Liv SXinney all day long. By doing so you'll have lean, sexy muscles before you know it!

I'VE LOST 5 LBS!!!! YEAH!!! I had such a fun weekend, I played with my family and rode my horses a lot. Then yesterday I bought a new dressage saddle! I'm excited for it to come, it's very nice . I'm anxious to try it on Flash. He's going to look absolutely stunning. My dear, dear friend Irene (also my Sxinney Sister) is a world famous dressage trainer. She trained 4 Olympic dressage horses and guess what??? She's going to start training me and Flash!!! How lucky am I!!! I feel incredibly blessed to have her in my life. We have such great times together. Then yesterday I did a video shoot for Zxoom's hook video. They did a rough draft of it, you can check it out at http://www.livfitcafe.com/HVrough.wmv . The final copy will be much better, but this version of it was still great and full of high energy. It's going to be an awesome tool to send out to everyone, I'm looking forward to seeing the finished product. And to top it all off, I've los

BUILD POWERFUL MUSCLES WITH PROTEIN Did you know that eating quality protein builds strong, beautiful muscles? A good rule of thumb is to eat at least 20 to 25 grams of pure protein with every meal - including snacks! For example you can eat salmon, tuna, lean red meat, tofu, chicken breasts, turkey, protein powders, protein bars (low carb ), fat free cottage cheese & egg whites. Add a complex carb , veggies and some good fats (i.e. flax seed oil, egg yolk, extra virgin olive oil, fish oil, avocado or almonds & walnuts) and you'll have a LivFit meal. Extra Tip: Always remember to exercise portion control with each meal. A typical portion size is the size of your fist for your three main meals and half that for your snacks.

Yesterday was so fun! My daughter cantered in her english saddle for the first time and in the rain to boot! She was at her lesson when she did it, her trainer was just as proud of her and I was! She was on cloud 9! Pagie Girl is doing extremely well with her. I'm tickled they love each other so much. This morning we woke up to a raining overcast day. It's been a long time since we've had a rainy day like today. It makes me want to stay home and read a good book. It also makes me want to make homemade wheat bread, chicken noodle soup and snuggle with my kids when they get home from school. I'm typically a sunshine girl, but it's kind of fun to have rain for a change. My kids love it too. I want to touch base on the importance of eating a clean diet. My typical diet consist of whole foods with about 10% snacks, or some type of comfort foods. For me a snack would be my home made no-bake cookies made with skim milk, peanut butter, cocoa and oatmeal - it's highly

MY LIV SXINNEY VIDEO! We had such a fun time last night at our Liv Fit Party. My good friend, Kristen, signed up to be a distributor! She's going to do awesome!!! I'm so excited for her. She's not only going to feel better but she'll be able to make a lot of extra income as well. Who doesn't want to be thinner, healthier and richer! Life doesn't get better than that! She's adorable and will do very well for sure! I did a Liv SXinney video for ZXoom, Tom Jones put it together for me; he did an awesome job. I'm telling you what, everyone related to ZXoom are simply the kindest, most enjoyable people to be around - literally! I am so blessed to have so many new friends, I love them all so much! Anyway, here it is! ;0) - P.S. I'll be making more video's of various exercises for my blog - so keep your eyes out for them! They'll all be exercises you can do in the comforts of your home.

Today has been such a great day already. I've got my house cleaned, my yard is being done even as I type and the sun is shining. And to top it all of its FRIDAY!!! Yeah!!! I love the weekends! Its heaven to be with my family all day long, especially on Saturdays & Sundays, we have so much fun hanging out to gether . Well tonight I'm having a LivFit SXinney Club party tonight at my home. I'm excited to have everyone over, we're going to have a lot of fun. Heidi, Irene, & Kellyann are hosting it with me. I love them all so much! I have to say it again... I'm incredibly passionate about Liv SXinney , I really do want to help everyone I know who wants to lose weight and improve their health. It has helped me in many amazing ways. I sincerely feel very blessed to be a part of such an outstanding company from the very beginning! We're going to go over the products, business and fitness tips and trick for successful weight loss. I love sharing what I have le

HEALTHY MOVIE SNACKS Having your pantry stocked up with healthy snacks is a great way to start a weekend. So when you want to watch a movie or a favorite TV show after a busy week you can make a yummy low calorie snack to help you relax and unwind. Snacking is an emotionally satisfying. Just be wise and kind to your body by choosing healthy snacks that will make you feel good at the end of the day. HEALTHY SNACKS 1. My favorite! Air-popped popcorn. Use low calorie butter spray and a dash of cinnamon and you've got my favorite treat! It's low in calories & fat and high in fiber & also has protein, so you can enjoy it without guilt. 2. Hummus. Another great healthy snack. Cut up your favorite veggies for chips and you've got a crunchy, delicious treat. 3. Blended beans and salsa. I love fat free refried beans or blended black beans mixed with salsa. For chips I cut up Mission wholegrain tortillas (that are high in fiber and protein) and bake them in my toaster oven

When beginning a lifestyle change like the LivFit Lifestyle it's important to understand when your body is truly hungry. Did you know that often times when you feel a hunger pang your body is actually telling you its dehydrated? Or even more often its an emotion; you may be board, lonely or stressed which makes you crave comfort foods to help soothe your feelings. Here's a few rules to go by to keep your hunger in check: 1. Eat often . Eat a SMALL meal every three hours - without any snacking between meals. 2. Wait 10 minutes . When you feel hungry get a tall glass of SXinney Water and a packet of cRave then wait ten minutes. If you're still hungry eat a handful of nuts, but don't over indulge and give in to extra unwanted calories, especially if it's between meals. 3. Stay hydrated . Drinking at lest 64 to 100 oz of Liv SXinney Water a day will keep you full and will elevate your metabolism. You won't desire as much food when you're well hydrated. 4. Ch

BELIEVE IN YOURSELF The greatest gift you will ever receive is the gift of loving and believing in yourself. Guard this gift with your life. It is the only thing that will ever truly be yours. -TIFFANY LOREN ROWE We all have gifts that we've never opened. It's time to open yours. Find your wings. -DAN ZANDRA There is something in every one of you that waits and listens fort he sound of the genuine in yourself. -HOWARD THURMAN

What a fun weekend we had as a family. We celebrated Labor Day by having a family barbecue , we had yummy food, wonderful company, and a lot of relaxation. I have to admit that I ate way to much fruit!!! I literally felt like I was going to pop! I was so frustrated with myself... but it at least I didn't eat anything processed or with sugar. Still the same, I had way too much of a good thing. So now that I've recovered I'm back on track! Yeah! Often times I see people staring at me in a grocery store or at dinner. At first it used to bother me but now I just ignore it. It's because I feel good about myself and people are drawn to a positive person with a high self- esteem (not an arrogant attitude). I've even been approached with questions of how I stay looking young. I thank them then tell them how I live my life. I am richly blessed with a loving family fist and foremost which makes for a happy life. And in return I reflect happiness and security . Anyone who r

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