Carol Whitaker Coaching

Is Your Breakfast Sabotaging Your Diet? Are you eating a breakfast of champions each morning? Many of my clients begin their coaching thinking they're healthy eaters, and for the most part they are. However, when I ask what their typical breakfast consist of, it’s common to hear, “I have oatmeal, orange juice, and toast for breakfast.” Little do they know that eating a high carbohydrate breakfast with little to no fat or protein actually is not a healthy breakfast—it’s a simple carb loaded breakfast, which spikes insulin and causes weight gain. They're correct that each food group is healthy, but coupled together without protein isn't as healthy as they may think.  

How to Eat a Clean Diet Most everyone has heard the terminologies 'eating clean' or 'a clean diet'. To the fitness enthusiast it's a way of life and not a ‘diet’, yet too many people think of eating clean as a negative way of eating. Often you'll hear people trying to eat healthier say, “I can’t have this or this or this…” which is deprivation in the mind as they think of it as restrictions rather than as a powerful diet which can improve their health and wellness dramatically.   I began eating a clean diet over two years ago and have loved the benefits for doing so. When I was young I was very sick, all throughout my teenage years and into my early 20s. It wasn't until I changed my diet from the typical adolescent diet filled with chips, soda, fast foods and sugar that my body began to heal and gain more energy and vitality.  At first it was a bit confusing and difficult to do, but as soon as I began feeling better by simply changing small aspects of

  SUPERFOODS FOR ANTI-AGING & LONGEVITY We all want to live longer, healthier more fulfilling lives.  But we can't if we're filling our bodies with processed foods, sugars, high sodium and trans fats all the time. To turn back the hands of time choose wisely what you feed your body.   Just like a race car, if you put in poor fuel you will have poor results from your car's engine; however, if you fuel your race car with racing fuel your car will utilize it's engine optimally.

LOW-FAT COOKING & BAKING TIPS As the holiday's creep upon us it's a time to have a few diet tricks up our sleeves to ward of the unwanted holiday weight gain. You can enjoy the festivities without the extra needless calories that will just add to your waistline. Did you know on average people gain anywhere from 10 to 15 lbs during the sweet season of family parties and social gatherings? That's a lot of fat! But you can be ahead of the game by using these tips & tricks to get you through the holiday season without the extra baggage around your waist, hips & thighs...

WHAT TO E AT TO LOSE FAT FAST "The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results." ~ Anthony Robbins Everyone I know hits a plateau every now and again, including me. W hen I have a photo shoot coming up and I don't feel camera ready I have to get my body fat down fast!  To reach my weight loss goals within two weeks I have to mentally prepare my winning game plan first.   My modeling weight loss secrets are actually not secrets at all... It all comes down to hard work in the gym, clean eating and having a positive mental attitude.  I begin by creating a game plan and eat only power foods that are in my LivFit Power Foods list.  I also create powerful success affirmations and creating a fitness plan to create rock hard body in prep for the photo shoot, it all comes down to self mastery, willpower and discipline.   Eating

Carol Whitaker FAT BURNING TIPS TO TURBO-CHARGE YOUR METABOLISM Achieving lifelong weight loss is a goal that most people want to achieve whether its 5 to 100 plus pounds, it’s all the same desire—to feel healthier and happier about our bodies and life in general.  Everything that you do in regards to your diet and exercise is based on emotion.  The more positive you are the more optimally your body functions.  It’s virtually impossible to release fat and maintain a lower body weight when you are sad, depressed, worried or stressed out all of the time. When you are stressed your hormones become imbalanced and cortisol levels increase which causes weight gain from the “fight or flight” energy in the body. To turn your body into a fat burning machine you need to have an attitude of gratitude for your life as it is now in addition for our miraculous body. What your mind can conceive it can, in fact, achieve!   Believe in yourself that you can achieve that which you set you

How to Have Portion Control on a Daily Basis Portion control is essential to master for a health and wellness. I'm often asked what to eat to lose weight and build muscle, my answer is always the same, to eat a small balanced meal every three hours to jump start the metabolism and balance blood sugar levels. Eating a small meal is just that - smaller portions. Often time's people go all day snacking without eating a nutritious meal consisting of lean protein, complex carbohydrate and veggies. By the end of the day when they get home from work they're ravenous and end up eating the entire pantry filled with sugars, preservatives and sodium.  Before they know it an hour of overindulging goes by then soon after painful bloating and indigestion kicks in. The body can only utilize and digest a certain amount of calories in one meal which is between 300 - 500 calories (depending on size and mass) then stores the rest as unwanted fat!

CREATE YOUR DREAM BODY “Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz A clean diet is everything when living a fit lifestyle. People often reach out to me for weight loss advice, they complain about not being able to lose weight. They say that they try to exercise, but are just too busy or that they don’t have enough energy. They also say that they’re eating healthy, yet the weight just won’t budge!

BUILD SEXY, SCULPTED ARMS AT HOME BUILD SEXY, LEAN ARMS AT HOME   There's nothing sexier or more impressive than having toned, sculpted arms. It's not only physically appealing, but it's highly rewarding and empowering! The only way to achieve a sexy, lean arms is to weight  train regularly. The quickest way to achieve having sculpted arms is to exercise 5 to 6 days a week. Exercising has to be top on your priority list.  Set goals to do 30 minutes of cardio--preferably interval training--three times a week and weight lifting three times a week. In addition, you need to exercise regularly make eating clean a way of life. Eating clean will make your hard work in the gym visible. That means processed foods, sugars, white flour, trans fats and high sodium foods and sauces are out the door.Be mindful of eating as a way to fuel your lean body rather than giving into unhealthy foods that are feeding your emotions.  YOU CAN DO IT! Anyone can achieve their fitne