Carol Whitaker Coaching

Simple Tips to Release Stress Fast We all experience stress, it’s a part of life; however, unaddressed stress can play havoc on your body. When you’re feeling tense and overwhelmed with life in general or while at work, doing exercises to release stress quickly  will not only improve your peace of mind but will also improve your health and wellness in the long run. A simple, yet powerful, exercise can help reduce anxious feelings quickly and easily. It’s called mirror work . Mirror work is the most effective method for learning to love yourself and to see the world as a safe and loving place, according to Louise Hay, an American self-help author and founder of Hay House . How to Do Mirror Work Mirror work is done by looking in a mirror and vocally speaking positive affirmations to yourself with affectionate conviction. You can use it to release worry or to improve your self-confidence. Over time, doing mirror work often will reprogram your subconscious min...

  How to Use Tech to Enhance Your             Wellness Program For a long time, technology has suffered from a poor image in terms of supporting our health. Most of us associate it with large amounts of sitting, looking at screens and general malaise. Despite that perception, we accept the trade off  as worthwhile in exchange for the many conveniences technology provides us. But what if there were another way? What if technology could actually prove beneficial to our health and wellness rather than serve as an impediment? Utilized correctly, that’s exactly what modern technology can and does do. Quality of life needn’t be a tug of war. With the right tools, a suitable plan and the proper state of mind, technology can be a tool to enhance your wellness program in ways previous generations may never have imagined. Here’s how you can get the most out of your tech when it comes to health.

6 Simple Tips to Stress Less During the Holidays As delightful as the Christmas season is, with all the decorating, shopping, family get-togethers, office and friend parties, gift wrapping and gift delivering’s, the holidays can be a bit overwhelming, to say the least! I used to get all frazzled with all I had to do when the holidays came around each year until I realized how damaging “stressing out” all the time was on my body. You, too, may feel the way I use to. But, not to worry, I have some easy tips that can make the holiday season stress-free and joyful! Having an endless Christmas to-do list to top off your already busy schedule can cause unnecessary stress and anxiety; which is the last thing you want during the most wonderful time of the year . When you feel overly stressed it’s difficult to appreciate and take part in the magical spirit of Christmas and look forward to a happy and prosperous New Year.

CRIO BRU – My New Hot Cocoa Love!!! I'm a big fan of Crio Bru ! If you haven't heard of it, let me in on a delicious little secret... It's a form of hot chocolate that is made from roasted ground cacao beans from different parts of the world that have robust flavors and subtle aromas to die for!  It comes in several flavors, however, my favorite it Ghana French Roast & Venezuela Medium Roast (I mix them together in my French Press). Each flavor of cocoa is harvested from the name noted on the packaging--there are 8 flavor varieties to choose from--each has a subtle unique taste. Ghana French Roast is their most full-bodied flavor, which I adore! You can drink it straight (like I do) or add creamer and a sweetener. My family prefers it with vanilla (unsweetened) almond milk and stevia.  

Protein Rich Alternative Foods for Bodybuilding Guest Post By: James McDuffy Contrary to what most people think, proteins don’t necessarily have to come from red meats and chicken. After all, it’s not unusual to find bodybuilders that are vegetarians, who rely completely on non-meat sources for their protein requirements. In my opinion, there’s a certain type of wisdom behind this practice. For instance: 1.        Not as expensive as meats 2.        Contain fewer calories 3.        Kinder to the environment It’s just as easy to get protein without having to resort to meat . Recently I overheard a conversation at my gym where two guys were discussing whether becoming a vegetarian would affect the muscle building process. One thing that caught my attention immediately was when one of the guys probed whether non-meat protein sources offered “complete proteins”. Around a...

How to Improve Your Quality of Life Quickly You are about to learn simple yet incredibly powerful tools that will enable you to shift your energy frequency from low vibrations of feelings of frustration and powerlessness to high energized vibrations of cheerfulness, abundance, and joy! Your mindset is your ticket to success or failure—you have the power to choose what you think about and how you feel. We were blessed with the gift of free agency, which entitles us to create greatness in our lives if we choose. You can become all that you desire to be when you have a positive mindset. When you feel enthusiastic about life, you are in the energy vibration of creation. That’s why you feel good, and want to expand and become that of your dreams. You can have a happy, fulfilling life no matter what your past is or what your current circumstances are. You can become all that you wish to be by simply believing you can, setting goals, taking action and then living up to your go...

5 Things Nobody Tells You about Successful Weight Loss Guest Post By: Evelyn Kail With the fitness craze catching up, everyone wants to lose weight and stay fit. There are diets like vegan, vegetarian, and Weight Watchers that people follow with regular workouts. So finally they either reach their ideal weight or tone up. Most of the articles on the web tell that losing weight will reduce the risk of heart diseases and diabetes. You fail to notice that they tend to focus on the obvious. People fail to mention the good and the bad things associated with weight loss. If you are looking for a resource, then Garage Gym Planner has a lot of article about fitness and general health.

10 Tips to Cultivate a Higher  Self-Esteem Cultivating a high self-esteem is the key to improving all aspects of your life. Your life as it is now is an expression of your deep rooted self-beliefs, inner thoughts, emotions, and feelings. As is your body, it is constantly articulating whether or not your thoughts are for your highest good or not by how you feel. Take a moment to notice what is your body telling you right now; how do you feel? Do you feel pleased and full of life or do you feel exhausted, worn down, or lack hope? How you feel physically is directly influenced by your psychology. For instance, if you wake up feeling well and then you go to work and your co-workers tell you that you look ill and ask you if you’re okay, soon your mind would shift to questioning how you feel which would directly affect your body. Within a short amount of time, your body would begin to feel unwell. On the flip side, if you woke up feeling tired or unwell and your coworkers...

8 Fat Blasting Tips That Work Living a LivFit Lifestyle is an awesome way to live! Who doesn’t want to look and feel their best physically, spiritually, and emotionally—living fit will help you do just that! To become your best-self begins from within. You must first come to love and believe in yourself. We all have our ups and downs, but it's when we get stuck in an "emotional rut" that it seems life tends to run amuck and the scale tends to go up or come to a complete halt. If you lack the motivation to workout, begin by visualizing yourself working out, even if for only 20 minutes a few times a week. Your mind is your greatest resource to get in shape and lose weight. If you don’t see yourself working out regularly and eating healthy in your mind's eye, you won’t feel the urge to take the actions necessary to accomplish having a healthier, leaner physique. When you come to embrace fitness, you will be well on your way to living a LivFit Lifestyle, ...

How To Do Mirror Work to Learn to Love YOU! Self-love is the core of having a high self-image and self-respect, it is an important aspect of self-development and improvement. Many of us struggle with feelings that we aren’t good enough, or have feelings of self-doubt, or catch ourselves mumbling unkind words when we make a mistake far too often.  I’m no acceptation, I, too, have down days now and again and have to do my best to get back on track with having love and adoration for myself. But, luckily, there are several tools we can use to enable us to come to love and accept ourselves at a profound level, one such tool is doing an exercise referred to as mirror work.  

Burn More Fat in Less Time with HIIT If weight loss is at the top of your list for your fitness goals, then cardiovascular training should be part of your workouts regularly. Cardio is essential to burn unwanted fat stores to enable you to see your awesome defined muscles.  The best fat burning cardio method is high-intensity interval training (HIIT).  An HIIT session is tough, it’s not easy, but the results and benefits are more than worth it. You can literally burn fat with less time doing HIIT cardio, that means you will have more time to accomplish your "to do list" for the day by incorporation interval training into your fitness program.

10 Tips to Attract More Goodness in Life    Do you want to attract more goodness into your life? Well, you can. It is your inherent gift from above to receive all the goodness that life has to offer that you long for, from love and well-being to abundance and success. Life has a limitless abundance of every kind to fulfill our lives with the richness of health, wealth and happiness. All the goodness in life is yours for the taking. God created everything for us to thrive joyfully. We were meant to create our lives intentionally by the energetic frequencies of our thoughts, feelings, and emotions.  

Living Your Life’s Calling Each of us was born to fulfil a calling in life, unique and individualized, just as we are each individual in nature. When we embrace our truth and resonate with our divine power within, we are able to feel and harken to the still, small voice that whispers to us, which is leading us to understand what it is that God put us on earth to do.  Living your life’s calling is what your destiny is made of, it is the thread that weaves the beauty of your life’s tapestry. It is the color of the rainbow that sparkles within you. It is what makes you special, valued and needed. Your life's calling is that which calls to you to do. It's what inspires you to dream big dreams and to want to change the world--even if that world is within the walls of your own home. Your calling is that which is meant for you to fulfil while on this earth. 

      Ultimate Waistline Makeover Event Happy New Year!  I hope you and yours had a joyful and blessed holiday season! And are looking forward to an amazing new year . If you gained weight over the past month with all the festive treats and delicious meals with family and friends, you’re not alone, millions of people gain up to 10 pounds on average during the holidays. But you’re in luck, the upcoming summit I participated in has answers to help you get back to your ideal weight. I’m happy to share with you another awesome summit to help shed those unwanted pounds gained over the holidays. I, along with other top experts, will give you excellent tips and advice on how to shrink your waistline.  

Delicious Ginger Detox Drink for Weight Loss I hope you had a joyful Christmas! If you're like me, and overindulged this past weekend and gained water weight, not to worry, you can lose it by simply drinking a delicious weight loss ginger drink (which I'll share below). Ginger has a long list of health benefits, a few of which include: weight loss, detoxification of the body, increases metabolism, gastrointestinal relief, increases immune system, anti-inflammatory, enhances satiety, increases energy, and it's a natural diuretic--all of which aids in weight loss. 

Workout at Home without Weights Who says you need a gym membership to get in shape! You can get in great shape training at home—without using weights! Yes, you can get a great workout by using your own body weight. Below is a full body workout without lifting up a single dumbbell. Do what you can, if your body doesn’t do well with a particular exercise, don’t do it. Always listen to your body and stretch and warm up before doing resistant training. You can jog in place or ride a stationary bike and then stretch for the first five to ten minutes, then enjoy your exercising.

Self-Love Revolution Series Sit with me for a sec? I have something I want to talk to you about, because I care… and I think you should hear this. How often do you feel sick? Or that your health is suffering from the late nights, bad food choices, stress and serious lack of self-care in your life? How often do you go to work and say to a co-worker or friend, “I am soooooo tired today” as you reach for the second or third caffeinated drink, or worse, an energy drink?