Carol Whitaker Coaching

Getting Back on Track! "Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."  ~Lou Holtz YOU CAN DO IT! Getting back on track with your fitness and weight loss goals after a festive holiday of overeating with family and friends can be overwhelming for some people. If you ate too much yesterday don’t worry you can regroup and attain your goals! Typically at social gatherings there is plenty of high calorie foods and desserts to tempt and tantalize your taste buds. Often self discipline and control seem to go out the window the moment you step through the door.  If you overindulged this past Easter weekend, don’t despair, there is nothing wrong with indulging a bit by eating succulent foods; in fact, it’s good for the body and mind to have a high calorie meal now and again after weeks of eating clean. Unfortunately, many people have negative self talk in the aftermath of ove...

May the Love of Christ fill your heart & home with love, joy & peace knowing that He Lives!

FITNESS TIP OF THE DAY MOTIVATION! The Power of Progress Photos Are you finding it difficult to stay on track with your fitness goals?  Staying motivated is essential to achieve any fitness or weight loss goal.  A great way to stay focused is to take weekly progress photos of yourself.  It's highly rewarding to see the results of your dedication to living a fit lifestyle.  We look at ourselves differently in photos than we do when we look in the mirror.  It's an awesome feeling to see your progress and to keep you laser focused on your goals.

WHAT TO EAT Recently I posted an article on Facebook titled Lose 10 to 15 lbs in 30 days! I received several emails asking for samples of my LivFit meal plans of what to eat throughout the day to lose fat, maintain muscle mass and create a anabolic (muscle building) environment in the body, which raises the metabolism and burns fat faster. For those of you that missed my weight loss article, here it is…

WEEKEND FITNESS WARRIOR Just because it's the weekend doesn't mean you have a green light to pig out. If you want a fit & sexy physique by summer you have to stay focused on your fitness goals 24/7! You have to be a weekend fitness warrior by not allowing junk food temptations to overpower you. Plan your workouts and meals in advance, write them down then follow through by honoring your goals. You'll be happier and will feel empowered by keeping your promises. Be the master of your mind, don't let random uncontrolled cravings & lack of interest to exercise control your life!

BURN FAT!  BUILD MUSCLE! Before hitting the gym, about 30 minutes prior to lifting weights, eat a small pre-workout meal consisting of a slow digesting carb such as oatmeal, an apple, banana or an orange with a high quality whey protein drink (aim for about 30 grams) to increase stamina and strength in the gym.  Be sure to stay well hydrated before, during and after you train.  Drink a L-Arginine based supplement during your workout to ensure your muscles have the nutrients and energy needed to get you through your tough workouts.  Within 30 minutes of training eat a post-workout recovery meal consisting of a complex carb such as oatmeal and about 30  grams of whey protein.  Take another serving of L-Arginine on an empty stomach before bed to build and repair muscle tissue while you sleep. An excellent L-Arginine product that gets results fast is Liv International's product, GO Nitrimax .  Wh...

BURN FAT FASTER If weight loss is your main fitness goal, cardiovascular training is essential to accomplish your fitness dreams. Doing cardio first thing in the morning on an empty stomach will burn your fat stores for energy since your glucose in the blood (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts.

THE ART OF VISUALIZATION "The moment of enlightenment is when a person's dreams of possibilities become images of probabilities." - Vic Braden It’s empowering to know that you can literally alter your life experiences & physique by the power of your mind. By having positive thoughts and feelings your mind will be able to create the world of your dreams. Your thoughts are like a magnet, a simple thought will have a weak magnetic pull just like a small magnet does. A powerful thought of emotion such as joy or fear will have a much greater magnetic pull, thus it will magnetize much more of what you are thinking & feeling into your life. Our thoughts are magnetic on every level, that is why “like always attracts like”, it’s a universal law—the Law of Attraction. Being mindful of your thoughts through the power of prayer, visualization, yoga, mediation, goal setting and affirmations you will increase your inner-peace and willpower to stay focused on you...

YOU ARE AMAZING!

Dreams Really Do Come True! I recently received an endearing letter from one of my former fitness client's that I had the privilege to coach over a year ago.  Her powerful LivFit testimonial of her weight loss success touched my heart deeply. My client achieved her fitness goals and dreams by wholeheartedly implementing my LivFit Lifestyle Program.  To begin a transformation journey it begins from within... By connecting & balancing your body, mind & spirit your body will begin to desire exercise and will crave healthier foods, as a result you will reach your goals much sooner.  By living my LivFit Lifestyle you too can achieve your fitness goals & dreams.   

Are You Really Hungry? It’s that time of year again to try to lose the unwanted fat gained over the holidays. Millions of people have scribbled down their New Year’s Resolutions, most of which have “weight loss” as one of the top three goals. Millions of people wake up extra early to exercise, they sweat & grown as they push their body’s limits in the gym,  they workout hard day after day yet within a few short weeks they become discouraged because they’re not seeing the results they were hoping for and quit within a month. The desire to be keep ones New Year's Resolutions lasts on average for two to four weeks at most, many of us find ourselves lacking the inter-strength  to have the motivation and willpower needed to continue to accomplish our goals & dreams. Have you ever wondered why this happens year after year? You may be in this same boat, or perhaps you do stick with your resolutions and achieve your goals only to gain back all the weight...

THOUGHTS ARE POWERFUL Your habitual thoughts of the past have created your current reality. Our minds are extremely powerful! Our thoughts literally create the world around us.  ALL THOUGHTS ARE ENERGY All thoughts, good or bad, have an energy frequency. The energy frequency flows vastly from each of us and reaches those people, circumstances and events that are needed to manifest your thoughts into your reality. You literally attract everything into your life by your dominant thoughts and emotions. Choosing on a conscious level to choose your thoughts wisely is one of the most powerful lessons to learn while on this earth. Your thoughts literally create your life experiences. Your consistent thoughts create intense emotions & feelings which ultimately creates your life experiences.

FAMILY FITNESS I'm passionate about assisting others in achieving their fitness, weight loss goals & dreams.  I receive emails with questions almost daily from people wanting advice on how to improve their quality of life through diet & exercise.   Today I received a question regarding how to introduce fitness to a child and what they can do to incorrporate exercise into their lives.   Here is my reply... Thank you for your kind words, it's my pleasure to connect with you. Congratulations on your daughter's great success at such a young age. I wouldn't push her too much into doing serious workouts at the tender age of 12. If she truly has a desire & a passion to workout then you're goals for her are commendable; however, if it's your idea then it may cause body image issues for her in the future, of which, could be detrimental to her health in the long run. I recommend to my clients to ...

LivFit Fitness Lifestyle Fitness Consulting & Coaching Are you struggling with weight gain, stress, anxiety or lack of interest about life in general? If you answered YES to any of the health ailments listed then you would greatly benefit having a Lifestyle Fitness Coach to assist you in creating your life dreams ~ I can help You! LivFit Fitness Personal Coaching I Offer Three Life-Changing Lifestyle Fitness Packages Learn how to balance your body, mind & spirit to create the body & life of your dreams! LivFit Silver Package ~ $100 4 Weeks Online Lifestyle Fitness Coaching • Power Tools Needed to Begin to Take Control of Your Life • How to Connect with Your Higher Self • How Balance Your Body, Mind & Spirit to Lose Fat Faster • Emotional Release Tools Powerful Visualisation Tools • How to Keep a Positive Mental Attitude of Gratitude • How to Have More Joy, Peace & Happiness • How to Properly Set Short & Long Term Goals to Reach Success...

MERRY CHRISTMAS TO YOU Your mind is extremely powerful, your thoughts and emotions are what ultimately create your life experiences. It's not your circumstances that makes you, it's how you choose to handle what comes your way.  Take control of your mind and you will be in control of your life.  Keeping a positive mental attitude will skyrocket you to success.  It's not always easy but if you continue to try and live in an attitude of gratitude your life will shift in miraculous ways. This Christmas give yourself the gift of health & happiness, the gift that only you can give...

THANKSGIVING I cherish this time of year, Thanksgiving is one of my favorite holidays. The warmth of the energy that fills the air of giving, gratitude and unselfishness is absolutely wonderful! I relish time spent with my loving husband, children, extended family & friends, my heart overflows with love & gratitude, I am richly blessed beyond measure. I adore gathering with my family as we give thanks for the infinite abundance Heavenly Father has blessed us with. I thoroughly enjoy & savor the delicious feast that's made with love, it fills my heart and soul with delight. It's a glorious day in every way! It's also a day to forget all the clean eating rules. You don't need to worry about the weight that you'll gain, you can lose it within two weeks (by living the LivFit Lifestyle), unfortunately it comes on much quicker than it comes off. You don't need to worry about the fat grams or the high sugar desserts that you'll most likely pig out ...

LOSE WEIGHT BEFORE THE HOLIDAYS Would you like to lose 5 to 10 lbs before the Holidays?  Eating clean is 90% of feeling great & the key to losing weight even more so then exercising alone. Don’t get me wrong exercising is essential as well but eating clean will make or break your fitness goals & dreams.   You can do crunches, lift hard, ride the bike until your want to puke but if you turn around and eat junk food or high in fat, refined, processed foods you won't see the results you desperately desire. HOW TRANSFORM YOUR PHYSIQUE To transform your body from flabby to fit & tone you don’t have to workout hard 7 days a week you just need to workout at least 30 to 60 minutes 5 to 6 days a week. Building a lean physique is attainable.  To live the LivFit Lifestyle is simply making exercise part of your daily routine, eating healthy, whole foods and keeping a powerful positive attitude. You can lose 5 to 10 ...