Carol Whitaker Coaching

LOW FAT COOKING & BAKING TIPS We all enjoy a tasty meal.  I love to cook and bake for my family; however, I don’t like gaining weight.   Through the years I've come to love low fat cooking, in fact, when I eat unhealthy fats such as butter,  vegetable  oil, etc. I get sick to my stomach and get a headache.  I have conditioned my body to eating wholesome foods to maintain my lean physique.  When we eat unhealthy fats and sugar we get fat--plain and simple. Cooking smart is the key to maintaining a slim waistline.  Below are tips for low fat cooking that won’t take away delicious flavoring of your favorite meals. Low Fat Cooking & Baking Tips Always use ½ the fat or less when baking.  Replace butter with applesauce in cakes and cookies.  If you have to use butter then use always use real butter in place of Crisco, margarine or oil when baking.  Use Pam cooking spray in place of oil or butter. Cut off all fat from meats. Animal fat will only add fa

HOW TO GET MOTIVATED TO EXERCISE Staying motivated is the key to achieving your fitness goals.  It's easy to say you want to get in shape but often somewhat difficult to get motivated to follow through with your desire to  exercise  on a regular basis. When you begin to fully embrace living a healthy lifestyle by beginning slowly you will soon begin to become more focused on your desired outcome. By being laser focused on your goals and by choosing to exercise daily, whether it’s working out in a gym, going for a  jog, swimming, riding your bike or even taking your dog out for a walk, you will not only become stronger physically, but you will mentally and spiritually as well. By having a daily exercise routine in your life you will be able to go with the flow of life easier by staying motivated and committed to excellence. Below are my 10 Tips to Stay Motivated day after day.     10 TIPS TO STAY MOTIVATED 1.    MAKE YOUR WORKOUTS A HIGH PRI

FITNESS TIP OF THE DAY...   Everything has energy--EVERYTHING!  Your thoughts, feelings and emotions all have an energy frequency.  Happy, cheerful thoughts have high powerful high energy.  Sad, resentment, anger, contention all have a very low vibrational energy frequency.   Even food has energy.  Whole foods are high in energy while processed foods are basically dead energy foods.  You will naturally crave foods that match your emotional state of mind and energy you are radiating out which will attract like people, experiences and events into your life to validate that which you are thinking…  (If you would like to learn more about the energy of food visit this site, it will explain in further the energy in food is,  http://energyfanatics.com/2009/09/29/raise-your-energy-vibration/ ) Take a moment to contemplate how you feel right now… What is your body telling you?  What are you craving?  A high positive mindset will only crave healthy foods because it is a v

8 SWIMSUIT READY FITNESS TIPS FOR WOMEN It’s that time of year again--swimsuit season!   We all want to feel confident in a swimsuit, but it takes a bit of preparation to look our summer best on the beach or at the pool. Looking your best begins from within. Use the power of your mind to create the life and body of your dreams.   Visualize how you want your physique to be.    Be happy and think positive thoughts about your body to ensure you’re mindset is in the right place to be swimsuit ready all summer long.    Below are 8 fat burning fitness tips to assist you in reaching your fitness goals to be swimsuit ready 24/7.    Learn to embrace and enjoy exercise, the sooner you do your body will transform faster and with less effort rather than exercising begrudgingly.    8 SWIMSUIT READY FITNESS TIPS 1.      Weight Training & Intervals:   Doing a weightliftin g program coupled with intervals—alternating high-intensity bursts of riding a stationary bike or running

HOW TO BEGIN LIVING A FIT LIFESTYLE I'm often asked how I have stayed motivated after all these years. For me feeling fit and thin is what keeps me motivated day after day--I began my fitness journey over 20 years ago and I still love my LivFit Lifestyle. Staying motivated takes daily determination and dedication of which all begins with using the power of the mind.  Mind power is our greatest asset in reaching our goals.  I visualize my physique as though I already achieved my desired weight and size. I set goals and follow through and I stay positive even when life is frustrating or when I’m not feeling my best. To be successful in achieving your weight loss goals begin by setting 5 short term goals that touches base on all areas of your life, have a goal for your body, mind, spirit, love/relationships and finances. Having a focused mindset on your goals and dreams will create a beautiful pathway before you to more easily achieve your goals.   TAKE CONTROL OF Y

10 TIPS TO ACHIEVE WEIGHT LOSS Achieving weight loss, permanently is attainable.  Transforming your body is a reachable goal for anyone who has the desire and determination and fortitude to improve their quality of life.  Making the commitment to transform your physique can seem overwhelming for many people, they often think about what it takes to get in shape and feel it’s just too much for them to comprehend; resulting in giving up before they even get started. 

BEST FAT BURNING EXERCISE If weight loss is your main fitness goal then you've come to the right place. Fat is a stored energy to be used to fuel the body.  Cardiovascular training is essential to accomplish your fitness and weight loss 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 and liver (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. HIGH INTENSITY INTERVAL TRAINING    The best fat burning cardio method is high intensity interval training (HIIT).  A HIIT is just that--high intensity. A HIIT is tough, it’s not easy, but the results & benefits are highly rewarding.  You can literally burn more fat with less time doing HIIT cardio over aerobic exercise, that means you will have more time to tackle your day by incorporation interval training into

THE ART OF VISUALIZING YOUR DREAM BODY "Dream lofty dreams, and as you dream, so shall become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil." ~James Allen It’s empowering to know that we can literally alter our life experiences & physique by tapping into the power of your mind.  By having thoughts and feelings that are positive, the mind will be able to create the world of your dreams in great detail. Your thoughts are like a magnet, a simple thought will have a weak magnetic power just like a small magnet does. A powerful emotion such as joy or fear will have a much greater magnetic pull, thus it will magnetize more of what you are 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, mediation, goal set