Carol Whitaker Coaching

DIET TIPS FOR  CLEAN EATING It's hard to believe that summer is almost here. I love this time of year and I love everything about summer, the warmth of the sun, the sound of children playing outside and of course the many family and friend get-togethers ~ I seriously love it all! With summertime comes fun, delicious BBQ’s which can mean unwanted weight gain as well… Here is a plan for diet success with tips on how to maintain a swimsuit ready physique while enjoying all of the wonderful backyard parties…

GET RIPPED BEFORE SUMMER! * TIP OF THE DAY * Diet is 85% of Fitness Success How many people do you know that go to the gym everyday but never change? It’s because their diet does not support their fitness goals. I can’t stress enough about the importance of proper nutrition. It’s imperative to eat small clean wholesome meals every 3 to 4 hours. Eating the right fuel is 85% of the equation. You can do sit-ups and push ups all day long but you won’t be able to uncover those sexy abs until you burn the fat that’s covering them, and that comes from proper nutrition along with regular daily exercise. If you want to be ripped before summer then commit today to working out at least 5 days a week - no excuses.  Then eat clean whole foods -  that means stay away from canned, boxed or processed foods of any kind.  Be sure to drink plenty of water, at least 60 to 80 oz and eat protein with every meal & snack.  And have your last meal of the day by 7 pm - af...

A LETTER TO MY FRIEND THE GIFT OF GRATITUDE The other day my dear friend emailed me asking for advice, she was feeling a bit low and was in need of a little TLC on how to get out of the emotional rut she was in... I gladly shared with her how to shift from a sad mood to a happy, joyful state of being. Whenever you feel overwhelmed, depressed or feel any negative emotion for that matter life can seem more difficult and frustrating. You’ll have less energy and you’ll be more fatigued than usual. By choosing to live in an Attitude of Gratitude you can literally shift your energy level from being pessimistic to optimistic. Doing so you will shift your energy frequency to a higher empowering level which in turn you’ll feel better and have tons more energy to get you through your busy day. You’ll also eat healthier, you’ll have the desire to exercise more and you’ll be much more fun to be around.

TIP OF THE DAY... GRATITUDE! Each morning start your day with the attitude of gratitude. Give thanks 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!

A HARD BODY AT ANY AGE! As a Lifestyle Fitness coach I focus on balancing the body, mind and spirit to create a powerful, positive mind-set; by doing so goals can become a reality with a well-designed fitness and LivFit meal plan. I believe to achieve ultimate health you have to begin by loving who you are right now! By focusing on and learning how to have a positive mind-set every dream can come true. I ask my clients to take time to sit down and write out what they really want. I ask them why they want to lose weight. What are reasons for change? Whatever it is I have them write it down and create a powerful vision. Then I ask them to focus on it daily. To curb emotional eating I teach how to focus on pampering oneself by indulging in what you love to do; such as reading a good book, taking a walk, calling a close friend, going shopping or getting a manicure. I also coach how to be prepared emotionally by having a mental game plan for when those emotional urges arise for cravings...

HOW TO SCULPT A SIX PACK   SIX PACK ABS I'm often asked is how to achieve a six pack.  It's a lofty goal for some but very achievable with hard work, endurance along with clean eating. You can have a tight, sexy mid-section by following my Six Pack Ab program. By committing to it you will have a killer washboard stomach within 90 days (if you don't have a lot of weight to lose and if you do it will just take you a bit longer). It's not easy but it's well worth your time and energy to work towards such a lofty goal. DO YOU HAVE WHAT IT TAKES?   First you need to look at your family's genetics. What is your physique like now? How about your family, what are your parents and siblings figures like? Do they carry most of their weight in their abdominal area or the bottom half? If you carry your weight mainly around the middle then it will take you a bit longer to see your awesome six pack than those that carry their w...

"LIVFIT FITNESS ONLINE COACHING SPECIAL" Do you want to get in the best shape of your life by summer? Do you want to be in control of your eating habits for good? Do you want to learn how to have the desire to want to exercise? If you answered “Yes” then I can help you – personally! I CAN HELP YOU! Contact me to learn how to put yourself first & take control of your life. YOU can have it all, excellent health, a fit body and true happiness! As a Lifestyle Fitness Consultant & Coach I'll teach you how to balance your body, mind & spirit to transform life! I'll teach you how to train your mind to look at food differently which will stop self sabotage once and for all! I'll teach you how to love yourself unconditionally and how to have a positive mental attitude daily.   Living the LivFit Lifestyle is a lifestyle NOT a diet! Contact me today to learn just how easy & rewarding it is to live a LivFit Lifestyle for life! As your own personal Lif...

"LIVFIT RECIPE OF THE DAY ~ CHICKEN MEXICAN SALAD" I'm so happy it Friday!!! I live for the weekends; I love having my children home and spending quality time as a family. I also enjoy cooking and baking for my family and on the weekends I make sure I have plenty of delicious foods on hand and prepared for a fun weekend... Today I prepared a family favorite, taco salad with chicken made in the Crockpot. It's delicious and highly nutritious; it's high in protein (which is a must), fiber, flavor, veggies, vitamins and minerals. And best of all ~ it's so easy to do! Carol Whitaker's Low-Fat Chicken Mexican Salad 1 can black beans (low sodium) 1- 2 16 oz jar of your favorite salsa, plus extra 16 oz of fat-free cream cheese 3/4 cup sweet white corn 1 Tsp fresh cilantro salt & pepper to taste (sea salt) optional 6 chicken breast (with all fat cut off) Place ingredients in a Crockpot on low and cook for 6 to 8 hours, mix well every fe...

"HOW TO ACHIEVE WEIGHT LOSS SUCCESS" “10 TIPS TO ACHIEVE WEIGHT LOSS SUCCESS” I'm asked a lot how to stay motivated... For me staying motivated takes determination and dedication to working towards my goals every day. I visualize how I want to be as though I've already achieved it, I stay positive and see the good in everyone & everything, love myself unconditionally and give to others daily to keep me on track and in line with that which I desire. To be successful in achieving your weight loss goals you must set goals to begin with. Having a focused mind set on your goals & dreams will surely lead you to success! HOW TO BEGIN A FITNESS LIFESTYLE To begin setting goals for fitness or weight loss you have to begin with transforming you thought process & the feelings in your heart first. You have to leave the past behind and focus on today... You have to be willing to let go of limiting thoughts and beliefs that have held you back from be...

LIV FIT, TRAIN HARD & LIV HAPPY! FREE COACHING & LIV SXINNEY WHY I LOVE LIV SXINNEY Most everyone knows how passionate I am about motivating other's to improve their quality of life through fitness & nutrition. I'm all about living life to the fullest which includes, living a happy & abundant lifestyle. I'm also a big fan of supplements; I know how healing they are for the body. I recovered from Rheumatic Fever when I was as child because of supplements. MY HERO My dear Mother is my ultimate hero for so many reasons, one of which she literally saved my health by teaching me the power of supplements. I took Penicillin to protect my heart for 6 years in my youth; it ultimately destroyed my immune system which brought on Chronic Fatigue Syndrome. From that experience I learned how to take control of my health and wellness by eating whole foods, supplementing my diet and exercising daily. Had I not been ill in my youth I would not be the fitness guru ...

"LIVE LIFE TO THE FULLEST" Living a Fit, Happy lifestyle is a gift that is ultimately brought on by your thoughts, feelings & emotions. I'm passionate about living my life to the fullest in all areas of life, that includes doing something that I love dearly every single day. My greatest treasures besides my amazing family are my precious horses. They inspire me to be better, to reach higher and to believe in my dreams. When I'm with them everything I'm worried or concerned about fades away... literally. My spirit ignites with joy, true happiness and love for them and for me! They fill my spirit with ultimate happiness every single time I'm with them and for that I am truly grateful. I'm thankful not only to Page & Flash (my horses) but to the Lord, I give thanks every single day for the bountiful blessings in my life - in all areas of my life... You too can have a Fit, Happy world around you by embracing what you Love every single day. What do...

EMBRACING YOUR MAGNIFICENCE My dear friend Amy Lindstrom and I are joining together to help woman all over the world embrace their True Essence of Magnificence. Amy is truly one of the most amazing women I know. Her love for others and her devotion to uplifting all around her truly is a gift from above.   Amy has an amazing life changing blog called Your Life Uncommon (www.yourlifeuncommon@blotspot.com) Join us each week as we inspire, motivate and teach how to live a happier, healthier way of life both on her blog as well as mine. If you feel inspired drop us a note, we would love to hear from You!

EMPOWER YOUR LIFE! Embrace life to the fullest by embracing You! Love yourself unconditionally & realize how magnificent you truly are! You can reach your goals & dreams if you believe in You! Be kind to yourself today; speak gently, think positively, love unconditionally & forgive freely. Respect your body by eating healthy foods & excising daily. Doing so you will transform your life in miraculous ways... ~Carol Whitaker To live a healthy, abundant life you need to love YOU unconditionally. Being true to you will bring you more love, joy & peace into all aspects of your life. Many people ask me how to live more passionately as well as how to truly love themselves completely. If you find that you always put yourself on the back burner, you'll become overwhelmed with life. You'll be more likely to turn to "comfort" foods more often and you'll be more tired and will have less than positive thoughts about your body images too. All of which...

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...