Carol Whitaker Coaching

How to Have a Positive Mindset  More Often Than Not “Gratitude is one of the sweet shortcuts to finding peace of mind and happiness inside. No matter what is going on outside of us, there's always something we could be grateful for.”  ~ Barry Neil Kaufman Being positive does more than just uplift your mood it is also highly beneficial for your emotional state of mind, physical health and well-being. Just as positive thinking has a direct impact on the body so does negative thinking, it weakens the immune system, causes emotional turmoil, ruins relationships and even causes weight gain. Eva Ritvo, MD, vice chair of the department of psychiatry and behavioral sciences at the University of Miami Miller School of Medicine in Florida and co-author of The Beauty Prescription, says that positive thinking improves your mental health and reduces stress.  "When you are optimistic, people are attracted to you. This leads to healthier relationships, more succe

FRIDAY FITNESS TIP How to keep a diet journal... To achieve your weight loss & fitness goals sooner log everything you eat each day. Plan ahead by writing down the night before each meal & snack and the time in which you plan to eat on the left side of a piece of paper (you can use a simple notebook for your diet journal) and then follow through with your meal plan the following day.  Then the next day when you eat write down the time and what you ate on the right side of your meal plan. Also, write a positive affirmation about how awesome you are at the top of each page and read it each time you log your meals & snacks.  At the end of the day when you see that you honored yourself you will feel empowered and proud of yourself, and soon you will be living your dreams!   ~ Carol Whitaker

EMBRACE LIFE TO CHANGE  YOUR LIFE  To Become Happier & Healthier When you want to change your life you must learn to embrace change with love and thankfulness for all the blessings in your life. You cannot expand and become a more accomplished individual without change.  Most people shy away from change which is a big reason as to why they stay “stuck”.  To transform your life in all areas, including having a leaner physique, having more energy, having more loving relationships and becoming more successful in your endeavors than you must learn to think positively and embrace life to the fullest each new day. You were literally created to have a life filled with love, joy, peace & happiness, but only if you choose to.  Living a happy life is a choice.  We were born with free agency, what a gift we all have, we have the intrinsic ability to decide just how we want in our lives.  Each of us literally has the power within to change our life & body at a ve

TUESDAY FITNESS TRIVIA  True or False Eating simple carbs after a tough strength training workout with whey isolate protein will increase protein synthesis resulting in a leaner, sculpted physique. This is TRUE! Proteins are large organic molecules that are made up of smaller units called amino acids. Linking of many amino acids in an orderly manner to form a particular protein is called protein synthesis. Simple carbs spikes insulin which is used to shuffle the much needed amino acids & nutrients in protein into your hard worked muscles. Whey protein isolate is the purest, most easily digested and rapidly absorbed protein on the market. Choose a healthy simple carb such as fresh or frozen berries or fruit. Fruit & berries contains the simple carbohydrate called fructose, which is made from one sugar molecule. Fructose is responsible for fruit's natural sweetness. Fruit comes in a variety of colors, with each color having different antioxidants a

LEAVE THE EXCUSES BEHIND Stop the chaos in your mind and leave the excuses behind... All the negative thoughts and feelings only keep you stuck in what you don't want!  So take control of your thoughts by believing in your abilities to su cceed in living a healthier, happier way of life. A happy mind creates a happy body and a happy body create happy emotions and is healthier and more energetic. This Christmas season give yourself the gift early this year, give yourself the treasured gift of health that only you can give. Learn to love and accept your life and body just as it is now to embrace a journey of self-discovery and transformation. You have what it takes to accomplish your fitness goals and dreams. So step up to the plate now and let go of all your needless excuses of why you don't have time to exercise and eat right -- if you make YOU a high priority YOU WILL find the time and you will naturally crave healthier food choices. So get up off the couch, throw