Carol Whitaker Coaching

7 Natural Remedies for Better Sleep by Kay Carter According to the CDC , more than a third of American adults are not getting enough sleep on a regular basis. This lack of sleep (less than seven hours per day) is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress. Here are seven natural remedies that can help you get better sleep. 1. Having a consistent bedtime routine To prepare your mind for sleep, develop a consistent routine that starts about an hour before your designated bedtime. This routine can include dimming the lights in your bedroom, soaking in a warm bath, lowering the bedroom temperature, and sitting down with your favorite book. Whatever your routine, make sure you follow it every night to get into a consistent habit of preparing for bed.

How to Meditate to Quiet Your Mind If you have constant chatter in your mind it is virtually impossible to hear divine revelation and intuition. By quieting your mind, you will be able to receive and better understand inspiration. And, you will have more harmony, joy, and love in your heart and soul. Meditation is a powerful tool to quiet the mind and balance your body, mind, and spirit. It’s simple to do and is highly rewarding. It's a mental exercise that will help you to lose weight, be less stressed, have more self confidence, be happier, be compassionate, be forgiving, attract abundance, and be healthier. 

The Power of Momentum & Having Balance In Your Life Momentum is a beautiful gift in life that brings about outstanding results. Momentum comes from being diligent in creating new habit of self-growth. When you move forward intentionally aiming to improve your life, you will have more balance and clarity. Balance creates synergy, certainty, progress, peace, contentment, and joy. All of which, creates momentum for thriving joyfully. But you can’t have balance if you don’t know exactly what you want in your life and the reasons why. And you can’t create momentum if you don’t know where you’re going. It’s necessary to focus on your reasons why you want to improve your quality of life succeed — it’s the psychology behind your wants and desires. Your habits are a manifestation of the emotional state you’re constantly in. It’s what you do on a daily basis that has gotten you where were you are today. You can look at your body and know what your daily routine is—you eithe

  Ginger Weight Loss Drink If you're like me, and overindulged during the holidays, not to worry, you can lose any unwanted weight gain by simply drinking a delicious weight loss ginger drink (which I'll share below).   Ginger has a long list of health benefits to aid in your weight loss and health goals. Ginger is a wonderful way to detox, it 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. 

Healthy Tips to Help Ward Off Addictive Behaviors Guest Post by Tim Stoddart In a world where overdose is the leading cause of death of people under 50 , we all need to be cautious. The truth is that some people are more susceptible to addiction than others. We need to see more research done on the topic, but we do know that there are genetic, demographic and socioeconomic factors at play. Here’s the thing: If you can take an objective look at your behavior, you probably know whether you’re prone to addiction or not. Do you tend to eat way too much of a good thing? Does someone have to pry you away from the slot machines when you're at a casino? Have you ever been a smoker? If you have recognized that you have trouble with willpower and self-control, it’s best to steer clear of addictive substances and behaviors.

Is Intermittent Fasting More Effective for Losing Weight than Dieting? By:  Jane Sandwood Can you go from 8pm until noon the next day without eating? For most of us, that’s no problem. This is one method of intermittent fasting. But, does fasting help with weight loss? And, does it do a better job than traditional diets? We will answer these questions and more below. How Does Intermittent Fasting Work? There is a broad range of methods for intermittent fasting. One of the most popular alternatives is the 5:2 diet. This basically entails eating normally for five days out of the week and “fasting” (taking in 500 to 600 calories per day) for two nonconsecutive days. According to a  research professor of medicine, Dr. Luigi Fontana  at Washington University School of Medicine, this strategy can assist you in losing weight and cutting calories successfully if you can stick with it. He noted that fasting can cut up to a quarter of your overall calorie intake over the co

The Importance of Taking Care of  Your Nerves at Any Age Many people neglect the health of their nervous systems, especially if they feel perfectly okay. For most individuals, the lack of illness symptoms is the same as being healthy. But, that is far from the truth. Good health includes your emotional, physical and, social well-being, and these are greatly affected by the nervous system. This system is important in ensuring that the functions of the body are carried out normally. For example, it allows blood to flow naturally and also helps in the regulation of blood sugar levels. In addition, the nervous system helps in maintaining the normal breathing pattern. People with conditions such as diabetes, migraines, and asthma have disorders in their nervous systems. The drugs prescribed to patients with such conditions are meant to correct the functioning of the nervous system as a way of bringing about relief. Besides helping with the normal body functions,

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 mind to beli

  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 fortnight prior to that, I read a long article discussing “complete proteins”. For those

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 kee

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.