Carol Whitaker Coaching

LIVIN' FIT! What a fabulous week it's been! I've trained hard daily and I'm thrilled to say that my hard work it definitely paying off. I was tired yesterday and a bit too fatigued to do cardio, so I only did 10 minutes of cardio warm up & stretching followed by a cool down with stretching. Listening to your body will ward off overtraining and will keep you psyched for training - if you're too tired take it easy that day and eat a low-carb diet filled with more protein & fresh veggies for fuel. You'll be able to give your all the next day after a good rest which will allow your body to recover properly. THANK YOU TEAM! I'm excited to share my daily routine & clean eating menus with my LivFit Team who has joined my Liv SXinney Team. Thank you to everyone who has committed to living the LivFit Lifestyle. I've enjoyed getting to know everyone better and for the opportunity to share my passion of health & fitness. Anyone can join my...

DAY 9 OF LIVIN' THE LIVFIT LIFESTYLE Fitness Affirmation of the Day: "NO MORE BAD DAYS!!! EATING CLEAN COMES EASILY FOR ME EACH DAY! I LOVE LIFE & IN RETURN LIFE SUPPORTS ME!" I'm happy to report that I'm seeing amazing results in just a week in a half of training thanks to training hard, eating clean & drinking Liv SXinney, Go & Crave daily... I lost some definition a bit over the holidays; I always take December & the first part of January off to give my body & mind a much needed rest and regroup my thoughts & goals. I'm always stoked to start training again; taking the needed break from training is well deserved and highly needed both physically & mentally. I'm happy to report that I'm back 120% and lovin’ every minute of it! I enjoyed training my arms & shoulders today; they’re my muscles choice to train. It's awesome to see my veins pop when lifting weights and it’s highly rewarding to see my progress in ...

LIVIN' MY LIVFIT LIFESTYLE Tip of the Day:  Quality over quantity!  Be sure to exercise in a methotical manner. Proper form is critical during strength training.  Do not rush through exercises.  By focusing on the muscles being worked you'll have greater results without injury. TODAYS WORKOUT: LEGS: Hamstrings, Glutes, Calves & Quads Today’s workout was tough! After a couple of days off of strength training I raring to go when I hit my gym. Working legs takes a lot of energy and strength which burns more calories during and after my hard workouts. I give it my all everyday to ensure I get the results I’ve set for myself. Waking up early and getting my exercising done first thing after taking Go is my magical formula to maintain my lean physique. By doing cardio on an empty stomach to warm up my cold muscles my body will utilize my glycogen store aka fat for energy. Before I hit the weights I have some protein to feed my muscles, I also dri...

TIP OF THE DAY... Each morning start your day with the attitude of gratitude. Give thanks to Heavenly Father for everything in your life including your miraculous body that you have been blessed with. I'm sure you've heard the saying having 'an attitude of gratitude' - it’s a powerful way of being. Give thanks for your beautiful body and how wonderful it is. By doing so you will feel happier, you'll attract fabulous people & experiences into your life and you’ll lose weight faster too. And you'll soon discover how much more you have to be grateful for! ENJOY YOUR DAY OFF   Sunday's are the best!  It's a day of rest & relaxation with family & friends.  I enjoy Sundays fully with my family.  After church we have a big dinner & have fun talking & laughing as we spend time together at the dinner table.   I hope you all have an amazing weekend, especially after a long, hard week of training.  By the end of next week if you're ex...

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 ...

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 car...

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 van...

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....

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 ...

"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 ...