Carol Whitaker Coaching

LIVIN' THE LIVFIT LIFESTYLE DAY 5: ARMS & CHEST Today was my favorite training day of all - arms & chest. I love working arms because the results are so visible and highly rewarding. Not only do sculpted arms look attractive but it's great to be strong a mother. I remember vividly when I began feeling strong and could pick two of my children at once, I'd put one on one hip & the other on my other hip. It was awesome! I worked out hard and I'm now looking forward to a relaxing weekend with my family. The weekends are my down time, I'm more lsayed back and enjoy healthy snacks more often. My favorite snack isthat I make is popped popcorn, we enjoy it as a family when we play games or watch movies; I love spending quality time with my family. And after a long week of training, working, taking care of my family & horses I look forward to getting some much needed R&R... =) ARM & CHEST STREGNTH TRAINING EXERCISES 5 x 8-12 Single Bicep Curl

DAY 4: LEGS & BACK Affirmation of the Day: "I am fit, thin, healthy & strong! I love everything about my body!" Well, its legs & back training again... it's my toughest workout hands down. It takes a lot of hard work, sweat & energy to get the job done right, but well worth it in the end! Here is a great leg routine that get's results, but only if you eat a clean diet every three hours. If you eat junk food after a workout you'll soon get discouraged because you won't see the results you're hoping for. So remember to eat healthy whole foods every few hours and be sure to have lean protein with each and every meal & snack to supply your body with the needed energy & building blocks it requires to create lean muscle tissue. And drink plenty of water filled with Liv SXinney to lose the fat that’s covering newly defined muscles that you’ve worked so hard for. AT HOME LEG WORKOUT USING DUMBBELLS You can get ripped in the comfo

DAY 3 - ABS & CARDIO Tip of the Day:  Positive affirmations will powerfully change your life & body in remarkable ways. Each day say 10 positive attributes about yourself throughout the day. Then extend your love and compliments to your loved ones and before you know it you'll feel happier and your family will become closer. How great is that! And remember that YOU are the most important person on earth! Today was a fun day but very busy; I didn't have time to blog until now...  It was a great day filled with family, work & friends.  Day 3 of the Liv Fit, Train Hard & Liv Happy was abs & cardio!  I enjoy training abs, it's not as difficult and the results are highly rewarding. I woke up this morning, put my exercise clothes on, drank my pre-workout drink, got my kids off to school & headed down to my weight room for abs & cardio.  I did about 20 minutes of ab exercises then did 45 minutes of cardio.  I had a great workout! HOW TO GET SIX PA

DAY 2 OF LIVIN' THE LIVFIT LIFESTYLE Weight Loss Tip of the Day: "Nothing Tastes as Good as Thin Feels" Yesterday was a great day! I trained hard, ate whole foods every three hours and drank a gallon of water along with 3 oz of Liv SXinney & 2 Crave's. I eat clean most of the time; however, on Sundays I have treats with my family. It's good for me emotionally & mentally as well as for my children to enjoy yummy snacks with them when we play games or watch a movie together. Living the LivFit Lifestyle is about how to have balance in all areas of life. Life is meant to be fun! I eat clean 90% of the time but enjoy delicious treats as well. If I'm craving something sweet then I'll cook some candied (raw) almonds using 1 small packet of Truvia (a natural sweetner), cinnamon & vanilla. They're my favorite snack of all time! I also make air popped corn too and spray lightly will fat free calorie free butter spray with a dash of cinnamon al

How to Live a LivFit Lifestyle Good morning! I'm thrilled that it's Monday! I love beginning a new week with my fitness goals in place. Over the next few weeks I’m going to share my passion of fitness and what I do to LivFit day after 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 backburner? By ignoring you you’ll find that your soul’s desire for self-love & affection will be filled by turning to 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 comfort at all… eating foods high in fat, sugar & sodium ultimately ends in sadness, weight gain & frustrations. By following my blog over the next few weeks I'll teach you how to live the LivFit Lifestyle . You can regain control of your life & thoughts one day at a time... I'l

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 vanilla or almond extract 1

OUT WITH THE OLD IN WITH THE NEW Wow! Another decade has come and gone. It amazes me just how quickly time goes by the older I get. I'm so EXCITED for 2010! It's going to be a magical year filled with love, joy, health, vitality, happiness & immense prosperity! How awesome is that! Letting go of the past is truly a gift that only you can give yourself. Feelings of sadness, illness, feeling fat, self sabotage, stress and financial frustrations can literally be controlled & eliminated by your subconscious mind if you choose to let go of the old and welcome the new creative, powerful energies of the New Year. It's thrilling to know that we ultimately have the power within to create the life & body of our dreams. Most everyone I know has gained a few pounds over the holidays, if you're one of them don't stress about it, it's good emotionally to relax and enjoy comfort foods during Thanksgiving and Christmas with your family & friends.  Thankf

HOLIDAY DIET TIPS Christmas is the most wonderful time of year without question. I love everything about Christmas! The love & focus on Christ, the joy of the season, the gathering of family & friends along with all the delicious, traditional foods that warm our hearts each year. 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 are placed before us... It's like all will-power went away on Christmas vacation... LOL... I personally embrace the season full-heartedly, including indulging in the delicious, high caloire meals & desserts from family & friends. I relax and let my clean eating guard down a bit... And with good reason, it's good for my body, mind & spirit in every way to take a break and pamper myself with tasty treats a little here & there.  However, I do so with caution and use my die

MY BIRTHDAY WITH MY GREATEST TREASURES... I had such a wonderful birthday yesterday! It's hard to believe that I'm officially 40! I loved sharing my special day with my dearest family & friends. I am richly blessed to have such an amazing husband & children - they're my life! Yesterday was filled with cherished memories of which I'll never forget... =) xoxo MY FAMILY IS MY LIFE!

CREATE A LOVING RELATIONSHIP The other day I had a close friend call me asking for advice on how to improve her relationship with her husband. I was honored that she reached out to me. I gladly helped her understand the skills needed to improve her marriage by focusing on communication, understanding & forgiveness to create a more loving relationship. She expressed her frustrations as I listened I could feel her deep love she has for her sweetheart, it warmed my heart knowing that she cared enough to reach out for advice. I reflected on my own marriage as I explained that having a happy, trustworthy marriage begins by looking for the positive attributes in your loved one and to be forgiving and say the words, "I'm sorry, I love you..." often. It's so easy to be critical and judgmental when you allow your spouse to easily upset you or to criticize him/her even without knowing it. Having ego & pride are a sure way to have arguments and tension in a

"IT'S NOT WHO YOU KNOW IT'S WHO KNOWS YOU!" My good friend David Avrin's latest book "It's Not Who You Know It's Who Knows You!" is a best seller already on Amazon and it just launched today! I think the world of David, he's not only brilliant but he's authentic and a very funny guy. David is an international marketing speaker and consultant known as "The Visibility Coach". His new book: It's Not Who You Know, It's Who Knows You! – The Small Business Guide to Raising Your Profits by Raising Your Profile (© 2009 John Wiley & Sons) will hit stores shelves and the online booksellers on Tuesday, December 1st and is expected to sell-out the first press run within days. I highly recommend this book if you want to take your business to the next level of true success; it will make an excellent Christmas gift for your family & friends. You can learn more about Dave and his work at www.visibilitycoach.com. I strongly recom

THE WIN'S 12 HOUR GIVE-A-THON I had such a fabulous Thanksgiving weekend... I had family fly in from out of town and my family all spent the day at my sweet parent's home, we had a fabulous time! I love the spirit of the season so much... I wish it lasted much longer and that people were always in the spirit of giving and having more gratitude in their hearts. Well, tomorrow is a big day! I'm so excited to me a part of a very exciting event... The WIN is celebrating their official Online Launch by having a LIVE 12 Hour "Give to the Givers" GIVE-A-THON from 8 am to 8 pm. I'm one of their experts & Show Host. Paula Fellingham, the Founder, invited me to be one of the hosts for the big celebration. They're giving away hundreds of FREE Products over the next 12 days to those that sign up online to become an Affiliate (it's free). The WIN is a fabulous site focused on strengthening women and families - something I'm passionate about! I love it their

LIVFIT FITNESS COACHING 50% OFF SALE I'm so EXCITED, Christmas is my favorite time of year, so I've decided to share the joy by offering 50% off my monthly LivFit Fitness Online Coaching! I'm offering a full month of menu's, workout plans and Lifestyle Coaching 7 days a week for only $100 through the month of December. That also includes a personal 20 minute telephone call with me once a week to ensure you stay on track and highly motivated, as well as how to retrain your mind's way of thinking to ensure you will accomplish your weight loss & fitness goals. The sale ends December 31st, so call now to learn how to finally take control of your life & weight for good! You can achieve your goals! You can achieve your dream body! You can become all you can be, it's easier than you may think... Believe in yourself; I believe in YOU! Testimonials: "I have had so much success since working with Carol. She is always positive and the suggestions she's giv

BELIEVE IN YOUR GOALS & DREAMS Those that know me know that I live my life with passion to serve others and assist them in creating a life of their dreams through connecting the heart, mind & soul. To truly transform your life you must begin with powerful, positive thoughts. Having a positive mental attitude and unconditional love for self and others will create miracles daily. Aim to serve others daily and to stay focused on your goals & dreams. By doing so you literally create a life of abundance in all areas of life. So aim high, focus on success and believe that all dreams are indeed attainable. Until next time - live happy, love abundantly & train hard! ~Carol Whitaker QUOTES OF THE DAY... "The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is dedication." – Cecil B. DeMille "Many persons have the wrong idea of what constitutes happiness. It is not attained through self-gratification but

How to Create a Home Gym on Any Budget Join me on my radio show on blogtalkrasdio.com to learn how You can transform your body in the comforts of your own home. Call-in number: (347) 989-1027, feel free to call in, I'd love to hear from you!

10 TIPS TO STAY ON TRACK DURING THE HOLIDAYS The holidays are here, staying lean is up to you to achieve and sustain. You can obtain your fitness goals & dreams no matter what festive time it is in the year. You have to begin a fitness plan in order to have your dream body. Starting an exercise routine can seem like diving head first into icy cold water. It may feel overwhelming and challenging, but it doesn’t have to be. Living a 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 a fitness routine. It takes time, you don’t have to jump in with both feet; you can start off slow. 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 minutes. And in time you find that you’ll want to exercise longer than you did the day or week before. It all begins

BUILD SEXY, SCULPTED ARMS AT HOME BUILD SEXY, LEAN ARMS AT HOME   There's nothing sexier or more impressive than having toned, sculpted arms. It's not only physically appealing, but it's highly rewarding and empowering! The only way to achieve a sexy, lean arms is to weight  train regularly. The quickest way to achieve having sculpted arms is to exercise 5 to 6 days a week. Exercising has to be top on your priority list.  Set goals to do 30 minutes of cardio--preferably interval training--three times a week and weight lifting three times a week. In addition, you need to exercise regularly make eating clean a way of life. Eating clean will make your hard work in the gym visible. That means processed foods, sugars, white flour, trans fats and high sodium foods and sauces are out the door.Be mindful of eating as a way to fuel your lean body rather than giving into unhealthy foods that are feeding your emotions.  YOU CAN DO IT! Anyone can achieve their fitne

MAKEOVER YOUR METABOLISM BEFORE HOLIDAYS I can't believe Halloween is just around the corner, before we know it Thanksgiving and Christmas will be here; with the holidays come family parties, social gatherings which means delicious, tempting treats and that too often equals weight gain! This year you can literally makeover your metabolism before the holidays. Creating a fast metabolism is all about working with your body rather than against it. Having small meals throughout the day will not only give you more energy but it will also raise your metabolic rate each time you eat. Low- Carb & Carb -Loading Timing You can eat delicious foods and lose weight. To jump start a lazy metabolism you just neet to eat the right food combinations to get your metabolism burning. Rotating through carbs cycles will ensure your body does not go into starvation mode which will result in fat stores. Eating small meals often will keep your blood sugars level as well as raise your metabolic rate