This time of year can be tricky however when it comes to eating healthy & staying on track with a clean eating meal plan. It's crazy how easy it is to forget your healthy diet when comforting foods are placed before us... It's like all will-power went away on Christmas vacation... LOL...
I personally embrace the season full-heartedly, including indulging in the delicious, high caloire meals & desserts from family & friends. I relax and let my clean eating guard down a bit... And with good reason, it's good for my body, mind & spirit in every way to take a break and pamper myself with tasty treats a little here & there. However, I do so with caution and use my diet secrets to make it through the holidays without gaining weight. Here are my simple secrets to ensure I enjoy the holidays guilt free!
10 HOLIDAY DIET TIPS
• Take a packet of cRave & a drink a glass of Liv Sxinney before going to parties. cRave has a pre-biotic that will ensure my body will process the foods optimally, it also fills my stomach with fiber so I won't be very hungry when I go to a party. Liv Sxinney also aids in digestion and increases willpower and satiety (feeling of feeling full) when combined with cRave, which makes it easier to turn down the high calorie desserts.
• Exercise each morning after taking Go for at least 30 to 60 minutes is a must! You have to workout to raise your metabolism and to increase lean muscle tissue; not only will you feel better about yourself & have more energy but you'll raise your Basal Metabolic Rate (the calories burned at rest) - so don't forget to exercise even if you're too tired - No excuses - Exercise! (And don't forget your post-workout protein shake.)
• Eat on a smaller plate & use a small salad fork. Filling a smaller plate will keep extra calories at bay without feeling deprived. And eating with a small for will enable you to take smaller bites making your meal last longer. Taking small bites also allows you to relish each morsel, enjoy each bite and embrace the pleasure of delicious foods.
• Eat protein with every meal - including treats. Protein aids in keeping blood sugar levels balanced, it also is more filling and will sustain your lean muscle tissue by nourishing your muscles with needed amino acids to stay lean & strong. Select treats with the least amount of fats, you can indulge in moderation; don't go hog-wild, if you do your body will quickly remind you why it doens't like high-fat, high-calorie foods... You'll soon feel tired and bloated if you're not careful...
• Fill your plate with lean protein, fresh salads & veggies. And visit with family & friends away from the tempting treats. When going out to eat opt for lean protein, salad & extra steamed veggies instead of rice or a potato. Stay away from the kitchen or meal area when socializing, studies have shown that when we visit around food we eat mindlessly and consume up to hundreds of extra unwanted calories.
• Drink extra purified water before a party or social gathering. Water is my favorite beverage of choice (filled with Liv Sxinney). It not only aids in raising your metabolic rate but it is also filling. It will squash hunger if you drink more than usual and it aids in removing toxins as well.
• Take enzymes before your meals. Taking digestive enzymes will aid your body in digesting properly therefore you will have less weight gain and more energy to workout each day.
• Embrace the joy of the season. Keeping a positive mental attitude will literally assist in keeping fat away... When you're stressed the body creates a hormone called Cortisol which increases belly fat & unwanted weight gain. That's another great reason to exercise daily - it will lower your stress level too.
• Eat every three hours to keep your blood sugars levels and hunger pangs away. When you eat every three hours you won't have an insulin drop which induces binging... If you go hours without eating you'll be more likely to come home after a hectic day and eat the entire pantry & then some ! You're more likely to eat way more than usual which willl ultimately end up as energy stores - a.k.a. unwanted fat! So eat a small meal with protein every few hours to stay in control of your eating habits.
• Have your last meal of the day by 7 pm, eat only protein & veggies. Eating carbs at night will equal fat gain while you sleep - yuck! Have your carbs earlier in the day when you're most active to ensure you use the needed energy as fuel to get you through your busy day.
By following these simple diet secrets to holiday eating you can sail through the holidays without gaining weight. So embrace your Christmas gatherings with your loved ones with a smile on your face... Make this year your best Christmas ever!
xox ~Carol Whitaker
I had such a wonderful birthday yesterday! It's hard to believe that I'm officially 40! I loved sharing my special day with my dearest family & friends. I am richly blessed to have such an amazing husband & children - they're my life! Yesterday was filled with cherished memories of which I'll never forget... =) xoxo
MY FAMILY IS MY LIFE!
"IT'S NOT WHO YOU KNOW IT'S WHO KNOWS YOU!"
My good friend David Avrin's latest book "It's Not Who You Know It's Who Knows You!" is a best seller already on Amazon and it just launched today! I think the world of David, he's not only brilliant but he's authentic and a very funny guy.
David is an international marketing speaker and consultant known as "The Visibility Coach". His new book: It's Not Who You Know, It's Who Knows You! – The Small Business Guide to Raising Your Profits by Raising Your Profile (© 2009 John Wiley & Sons) will hit stores shelves and the online booksellers on Tuesday, December 1st and is expected to sell-out the first press run within days.
I highly recommend this book if you want to take your business to the next level of true success; it will make an excellent Christmas gift for your family & friends. You can learn more about Dave and his work at www.visibilitycoach.com. I strongly recommend that you go online and buy your copy of David Avrin’s book today!
THE WIN'S 12 HOUR GIVE-A-THON
I had such a fabulous Thanksgiving weekend... I had family fly in from out of town and my family all spent the day at my sweet parent's home, we had a fabulous time! I love the spirit of the season so much... I wish it lasted much longer and that people were always in the spirit of giving and having more gratitude in their hearts.
Well, tomorrow is a big day! I'm so excited to me a part of a very exciting event... The WIN is celebrating their official Online Launch by having a LIVE 12 Hour "Give to the Givers" GIVE-A-THON from 8 am to 8 pm. I'm one of their experts & Show Host. Paula Fellingham, the Founder, invited me to be one of the hosts for the big celebration.
They're giving away hundreds of FREE Products over the next 12 days to those that sign up online to become an Affiliate (it's free). The WIN is a fabulous site focused on strengthening women and families - something I'm passionate about! I love it their vision & mission.
If you'd like to join the awesome women community you can do so here... http://www.kickstartcart.com/app/?af=1097073
Take time to relax and share the day with me and The WIN Tomorrow... I'll be giving away Free LIV products as well as my Lifedstyle & Fitness Coaching. I'm thrilled to be a part of the celebration.
So tomorrow will be a fun & exhilarating day for sure! I'm deeply grateful for the opportunity to share my love of serving others to assist them in improve their quality of life through the WIN along with my love of the LIV products. It's going to be an amazing day! =)
Until next time live well, laugh often & love much...
LIVFIT FITNESS COACHING 50% OFF SALE
I'm so EXCITED, Christmas is my favorite time of year, so I've decided to share the joy by offering 50% off my monthly LivFit Fitness Online Coaching! I'm offering a full month of menu's, workout plans and Lifestyle Coaching 7 days a week for only $100 through the month of December.
That also includes a personal 20 minute telephone call with me once a week to ensure you stay on track and highly motivated, as well as how to retrain your mind's way of thinking to ensure you will accomplish your weight loss & fitness goals.
The sale ends December 31st, so call now to learn how to finally take control of your life & weight for good! You can achieve your goals! You can achieve your dream body! You can become all you can be, it's easier than you may think... Believe in yourself; I believe in YOU!
"I have had so much success since working with Carol. She is always positive and the suggestions she's given me have made huge differences in my success. I have lost 6 pounds and 8 inches in the two weeks I have been working with Carol. Carol's workout and eating plans are simple yet extremely effective. Carol has helped me with accountability but always helps me feel encouraged. Thanks for helping me Liv Sxinney Carol!!" - Debi Larsen
I am now down 11 pounds in 3 weeks. I walk every day now for 45 minutes to 1 hour (started that 3 days ago). I feel so much better and the pounds come off faster. I am watching my body shrink. I have my 5 people signed up under me hopefully they will see the results that I have been seeing, but only time will tell. I am really excited about the product and can't understand why people don't try it on the spot...but then again I laughed at Angie for 3 months. You should have called me and explained everything to me. I wish I had started in March too. Oh well, I am on the right track now. - Amy E 10/08
Love it Carol!! You are truly a light!! I can't tell you how great I am doing. It was so good to have your love & support in the beginning of my journey in February. I am now 33pds lighter, feeling good and love love love to work out!! I am also doing something I never thought I would, run! Here's to CAROL! Love ya girl! ~Jennifer Davis
Living my LivFit Lifestyle will change your life in remarkable ways! Email me at firstname.lastname@example.org to learn more. Remember, I'm here for YOU! Live well, Love much & Train hard!
BELIEVE IN YOUR GOALS & DREAMS
Those that know me know that I live my life with passion to serve others and assist them in creating a life of their dreams through connecting the heart, mind & soul.
To truly transform your life you must begin with powerful, positive thoughts. Having a positive mental attitude and unconditional love for self and others will create miracles daily.
Aim to serve others daily and to stay focused on your goals & dreams. By doing so you literally create a life of abundance in all areas of life.
So aim high, focus on success and believe that all dreams are indeed attainable.
Until next time - live happy, love abundantly & train hard!
QUOTES OF THE DAY...
"The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is dedication." – Cecil B. DeMille
"Many persons have the wrong idea of what constitutes happiness. It is not attained through self-gratification but through fidelity to a worthy purpose." – Helen Keller
"What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal." – Albert Pike
The holidays are here, staying lean is up to you to achieve and sustain. You can obtain your fitness goals & dreams no matter what festive time it is in the year.
You have to begin a fitness plan in order to have your dream body. Starting an exercise routine can seem like diving head first into icy cold water. It may feel overwhelming and challenging, but it doesn’t have to be.
Living a LivFit Lifestyle doesn’t happen overnight, it takes motivation, dedication and determination to follow through with your goals.
Unfortunately too many people lack the motivation needed to commit to starting a fitness routine. It takes time, you don’t have to jump in with both feet; you can start off slow. Starting is half the battle; you can begin by walking briskly for 20 minutes 5 days a week or jogging on a treadmill for 15 minutes. And in time you find that you’ll want to exercise longer than you did the day or week before.
It all begins with loving yourself enough to want to improve your quality of life. Living a healthy lifestyle makes for a happier life, everyone around you will benefit. You’ll feel happier and healthier, you’ll have more energy to play with your family and friends and you’ll have a sense empowerment.
Motivation is the key to success! Staying motivated will boost your determination to live a healthier lifestyle. Here are 10 motivational tips that have helped me stay on track year after year. These tips have also been highly beneficial for my clients who used them to achieve their weight loss goals and dreams.
TOP 10 FITNESS MOTIVATIONAL TIPS
1. MAKE YOUR WORKOUTS A HIGH PRIORITY
Schedule your workouts on your calendar as you would a business meeting. Pack your gym bag and have it ready to go or place your workout clothes on your dresser the night before. If you can workout first thing in the morning that’s perfect! You’ll have it done for the day and you’ll feel proud of yourself for accomplishing your goal, it’s a great feeling. You’ll also have extra energy to get you through your busy schedule.
2. SET ATTAINABLE GOALS
Write down 5 short term goals in the present tense. Write goals that you know you can achieve within a week or a month time period. Create a detailed plan for success. Be specific such as "I workout 30 minutes each day" or "I eat a small balanced meal every 3 hours." Place your goals where you can read them often. Keep your goals in mind at all times. See yourself as though you have already accomplished your goals and dreams. Feel what it feels like to be at your ideal body weight, imagine your physique as you want it to be.
3. LOVE AND BELIEVE IN YOU
Loving yourself unconditionally will open your heart to believing in you! I always say "Dream big dreams because dreams really do come true!" If it’s your dream to be fit and thin then believe you can be. Visualize yourself lean and strong. Our minds are very powerful in creating our habitual thoughts. So think uplifting thoughts throughout the day. By loving and believing in you all things are possible.
4. CHOOSE A LOCATION TO WORKOUT
Choose a gym close to home, you’ll be more inclined to make it to the gym more often if it’s convenient. Or create your own gym, all you need are varies sizes of dumbbells, a bench and a mirror to watch your form (always lift weights in front of a mirror) and you’ll have your very own gym in the comforts of your own home! Make your gym a place where you want to be. Make it fun, have a fitness poster to motivate you, have a TV & a DVD player to follow along with your favorite workouts, or a radio/CD player to play upbeat music loudly to add energy to your workouts.
5. STAY POSITIVE & HAVE AN ATTITUDE OF GRATITUDE
Be grateful for your body as it is now. Give thanks for all that it does for you. Visualize yourself as though you have already accomplished your fitness and wellness goals. With gratitude in your heart imagine yourself as the size, shape and weight as you aspire to be. Your body will literally transform more easily by focusing on love and appreciation. The more you are grateful for the more you'll have to be grateful for!
6. KEEP A FITNESS JOURNAL
Journal keeping is imperative for fitness and weight loss success. Having a journal for your meals and exercise routines is a great way to track your accomplishments and improvements. Log your workouts by writing down how much weight you used and how many reps you did. Also write how you felt that day. You’ll be able amazed at how rewarding it is to keep a record of your fitness journey.
Plan your meals ahead of time. Write down your meal plan the night before and prepare your meals ahead of time so you’ll be ready to go the next day. Using a diet journal holds you accountable for everything you eat & drink, it will help you immensely. Be honest and write down everything you eat. You'll begin to think twice about what you put in your mouth.
7. CREATE A SUPPORT GROUP
Having a buddy system is a huge benefit to assist you in your weight loss efforts. Tell all of your family and friends of your weight loss goals and then you will feel less likely to overeat at a family gathering and social events. Exercise with a close friend, it’s so much more fun to workout with a friend. Surround yourself with people that believe in you and that will support you in your fitness goals and dreams. Avoid pessimistic people and choose to spend time with those that inspire you to be a better person.
8. HIRE A FITNESS COACH OR PERSONALTRAINER
Hire a fitness guru to help you learn how to properly chart your meals and exercise routines. Be selective; follow your heart in choosing the right coach or trainer. There are all sorts of trainers and coaches from yoga to bodybuilding. Having a coach or trainer will educate, motivate and inspire you. You’ll have more self-confidence in the gym and needed will-power at home. Being accountable to someone whom you look up to will skyrocket you to success.
9. GET ENOUGH SLEEP
Getting enough Zzz’s is essential to achieving a lean, shapely physique. Your body repairs worked torn muscle tissues from your earlier workout during sleep. Try to get to bed by 10:30 pm each evening so your body can fully recover. You’ll not only have more energy for your next workout but you’ll feel stronger too!
10. FOLLOW THROUGH
Start your fitness plan today! Take action and follow through with your goals. Be sure to implement journal writing and daily exercise to ensure success. Write down a timeline on your calendar when you will reach your goals, then reward yourself when you do. Get a massage, go to a movie, or read a good book; do what makes you happy.
Commit today to living a healthier lifestyle. If you follow these simple motivational tips and incorporate them into your daily routine you'll soon discover that fitness will become a way of life. Staying motivated is a mindset. Be true to you; exercise often, eat healthy foods and believe you can achieve anything you set your mind to.
Until next time... Embrace Life, Love Much & Train Hard!
There's nothing sexier or more impressive than having toned, sculpted arms, it's not only physically appealing but it's highly rewarding being strong.
The only way to achieve a sexy arms is to wight train regularly. The quickest way to achieve having sexy, sculpted arms is to exercise 5 to 6 days a week which includes 45 minutes of cardio - preferably interval training, weight lifting 4 times a week and eating a clean diet -- that means processed foods and sauces are out the door.
Anyone can achieve their fitness goals and dreams - including YOU! I attained my fitness goals & dreams by working out in my home gym using dumbbells, I haven't stepped foot in a gym since I got married which was over 20 years ago.
To create your own home gym all you need are some dumbbells, a mirror and an incline bench, and to make it more enjoyable a sound system of some kind to play music to pump you up during training.
Fitness Tip: If you want size do 3 to 5 sets of 8 to 10 reps with heavy dumbbells; if you want toned do 15 to 20 reps with medium heavy dumbbells.
Fitness Tip: Focus on each muscle group, feel it getting stronger with each rep.
In & Out Bicep Curls: Move slowly throughout the exercise.
MAKEOVER YOUR METABOLISM BEFORE HOLIDAYS
I can't believe Halloween is just around the corner, before we know it Thanksgiving and Christmas will be here; with the holidays come family parties, social gatherings which means delicious, tempting treats and that too often equals weight gain!
This year you can literally makeover your metabolism before the holidays. Creating a fast metabolism is all about working with your body rather than against it. Having small meals throughout the day will not only give you more energy but it will also raise your metabolic rate each time you eat.
Low-Carb & Carb-Loading Timing
You can eat delicious foods and lose weight. To jump start a lazy metabolism you just neet to eat the right food combinations to get your metabolism burning. Rotating through carbs cycles will ensure your body does not go into starvation mode which will result in fat stores. Eating small meals often will keep your blood sugars level as well as raise your metabolic rate as you digests the food. And eating low-carb will induce deep fat stores to be burned for energy. So combining low-car & carb-loading during the week will ensure that your metabolism will burn at it's optimal level.
Here's a rundown of how to rotate carbs throughout the week. Four days a week eat 1 complex carb a day, I recommend having oatmeal and a why protein drink for breakfast; eat lean protein and salads & fresh veggies the rest of the day; that's considered low-carb eating. Two days a week have 2 to 3 complex carbs before 3 pm with your small meals. And 1 day a week do carb-load eating which means you can have complex carbs all day long with your meals, including eating a yummy dessert, this is considered a free day. Each day have at least one tablespoon of good fats such as olive oil, flax seed or omega's, it will assist in burning fat, building muscle as well as digestion.
Portion Control is a Must
Portion control is critical in jump starting your metabolism. Have 30 percent protein, 30 percent complex carbs (on carb-load days) and 40 percent fresh veggies and salads. You can also have whey protein shakes for between meal snacks. Use the palm of your hand as a portion guideline to keep you on track.
Hydrate for Metabolic Rate Increase
Along with eating a healthy diet aim for drinking at least 60 to 80 oz of purified water with Liv Sxinney daily, staying hydrated will increase your metabolic rate along with keeping hunger at bay. I recently did my own little Liv Sxinney test, I stopped using Liv Sxinney for two weeks without changing my clean eating or exercise routine. I gained weight and went from a ripped physique to a lean physique - needless to say I was NOT pleased!
Thankful I'm using the Liv Sxinney products again and I'm already feeling fitter and leaner. I literally can't believe how fast my body changed... I will never go without using Liv Sxinney, Go & Crave daily. I love the products and have benefited not only by getting ripped but my health has improved too!
So you can indeed super charge your metabolism before the holidays, if you follow these simple guidelines and drink Liv Sxinney daily you can lose weight, enjoy holiday treats and have a happier holiday season this year.
LIVFIT TIPS & TRICKS
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. 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 and tricks to get you through the holiday season without the extra baggage around your waist, hips & thighs...
TIPS THAT WORK!
Everyone knows that eating a low fat diet and exercising daily will shed fat as well as keep a lean physique. But a lot of people don't know how to cut down on fat & extra calories. Here are a few examples of how to eat smarter without sacrificing taste.
- Use Pam cooking spray instead of butter.
- Use Wishbone Salad Spritzers on salads & fresh veggies, it has only one calorie per spray and zero fat.
- Use 1 Tbs of Extra Virgin Olive Oil & balsamic vinegar for salad dressing, it has the good fats that your body needs.
- Rather than using sugar in your baking us Agave Nectar, it's a low glycemic index food that's sweeter than sugar! And you only need 1/2 the amount of the sugar called for in a recipe.
- When baking always use butter in place of Crisco (your body knows how to process butter) and use only 1/4 to 1/2 the fat called for in any recipe.
- Use applesauce in place of butter when baking, it makes for a light fluffy texture.
- Use whole wheat flour in place of all flour called for in recipes. You'll have more flavor and extra fiber and nutrients to keep your system moving.
- Use Cinnamon to add flavor and keep your blood sugar level.
- Use dark brown sugar or Agave nectar in baking, white sugar is loaded with chemicals and will spike insulin. Remember sugar leads to fat! Period! So try to stay away from the sugary snacks that will only make you self sabotage your efforts and goals.
- Use spices and herbs in place of sauces, be creative and mix various spices for more flavors.
- Use low-calorie Almond milk in place of milk, it has fewer calories as well as less sugar.
- Use fresh salsa mixed with fat-free cottage cheese or canned tuna or chicken and use fresh cut veggies for chips and salsa, it's delicious and filled with protein, fiber and nutrients!
- Eat clean lean meats in place of high-fatty meats. Cut off all excess fat off of chicken and red meats. Cook hamburger in water and drain off all the fat and rinse; add spices and sea salt to add flavor.
- For a sweet tooth snack have frozen berries mixed with vanilla protein powder or low-fat yogurt. If you are craving crunchy foods too add a tablespoon of slivered almonds, it's a yummy treat!
- For a salty snack use air popcorn with fat-free butter spray and cinnamon. It's high in fiber, light and also has antioxidant benefits.
These are just a few examples of how to eat fewer calories without feeling deprived. You'll not only lose weight and feel great but you'll find that you'll begin to feel younger too. Many foods mentioned are anti-aging foods that improve your skin, hair and vitality. Use these simple tips & tricks and you'll find that you can enjoy the holidays without gaining weight!
DIMENSIONS Weekly Cover Girl
I was asked to be the cover girl for an online men's fitness magazine written by women called DIMENSIONS Weekly.
I was honored to be featured as well and look forward to doing a workout routine article for next weeks magazine. Craig & Erica were incredibly nice and great to work with. Visit http://www.dimensionsweekly.net, click on my image to read their article.
I'm passionate about motivating others to improve their quality of life through proper nutrition and fitness. Living a LivFit Lifestyle effects all aspects of live.
I encourage people who want to start a fitness program to start off slow if necessary otherwise it could be too overwhelming and they'll give up before they even get started.
If you want to improve your heath and don't feel like you have the time to exercise daily then start with just 2 to 3 times a week 20 minutes each day. As you do you'll find that you'll begin to have more energy and you'll be able to workout longer each week.
And be sure to eat whole foods. Processed foods and sugars = unwanted fat! Literally! So if you want to shed a few pounds or if you want to see what your six pack actually looks like then stop eating mindlessly and stay away from empty calories found in candy and most comfort foods. Reach for a delicious crisp apple and a handful of raw almonds instead. By taking charge of your health and wellness you can turn back the clock - you'll look younger, feel stronger, and have a better love life too! What more could you want???
Choose today to eat clean whole foods, exercise and see yourself as already had accomplished your fitness dreams. Before long you'll actually see desired results and that is my friends is a great feeling! So train hard, eat well & be grateful for all that you are!
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Most everyone I know who wants to lose weight fast goes on a crazy diet for a few weeks hoping the scale will drop dramatically. Some reach they're goals only to gain the pounds back and more only a few weeks later, while others give up within the first couple of days.
Diets don't work! They may at first but in the end the fat soon ends up right where it started and then some... That becomes a vicious cycle of self sabotage and deep frustrations.
Losing weight isn't as difficult as it may seem, it all comes down to understanding how the body works to supercharge your metabolism to blast fat fast.
Eating whole foods every few hours will keep your body running at optimal levels. By eating lean protein, a complex carb, fresh veggies and salads you'll turn your body into a energy efficient machine.
Eating at least 5- 7 servings of protein, 1 fruit, 1 complex carb, 5 -7 servings of veggies & salads along with 1 T of Omega's will jump start your metabolism and will fuel your body with proper energy to restore glycogen, balance blood sugar levels and build muscle throughout the day.
Eating on a schedule will also aid in burning fat. Studies have shown that eating a small meal (that means practicing portion control) every 3 to 4 hours the same time each day will burn energy stores faster and build muscle which will burn more calories at rest.
Log your meals and workouts, doing so will eliminate the guessing game of what did or did not work. Also keep track of your emotions and write down how your feel. You'll find that when you're down your meals are also down in nutrition.
So get moving, eat more and believe in yourself. You can lose weight. You can have more energy. You can exercise. The choice is yours... Decide today to take charge of your health. You deserve a happier, healthier way of life!
Today was a wonderful day... I woke up to rain hitting the windows, it was a perfect day to sleep in and snuggle... It was heavenly to wake up to the sounds of our children talking and laughing as they made a hot breakfast together.
Generally on Sundays we go to church, but today we stayed home and watched General Conference on TV. I love learning from our church leaders, I always feel uplifted and inspired to improve my life to become the best I can be. I also love General Conference weekend (they're held each Oct & April) because we spend the weekend together as a family. We stay in our pj's all day playing games and baking delicious meals together, it's a bit of heaven on earth. =)
Today my youngest wanted to bake pumpkin chocolate chip cookies, (he loves to bake) so we made our favorite cookies, and I must say that they turned out yummy! I always use fresh whole wheat flour that I grind with a grinder, it makes for extra nutritious cookies and best of all my kids love them as much as I do.
Sundays are also one of my favorite days because I eat more freely. I don't eat as clean as I do throughout the week, it's so nice to enjoy sweets with my family and to know that my body is restoring its glycogen stores to ensure I have the needed energy for my workouts the following week.
I re-create all recipes to be more healthy & nutritious. I use natural ingredients that the body can process, half the fat and high fiber whenever possible. For those of you that love pumpkin as much as I do this time of year here is my Pumpkin (low- fat) Chocolate Chip Cookie recipe. If you make them let me know how you like them.... I absolutely love them!!!
Carol's Whole Wheat Pumpkin Chocolate Chip Cookies
1 stick soft butter (can substitute 1/2 c applesauce with 1/4 stick butter)
1 c dark brown sugar
1/2 c agave
4 egg whites
1 1/2 c pumpkin puree
2 c whole wheat flour
1/2 c wheat germ
1 tsp vanilla
1 1/2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp allspice
1/2 tsp ground cloves
1 c dark chocolate chips (optional)
1/2 c walnuts (optional)
Mix butter, sugar & aguve. Mix in eggs and pumpkin. Add flour and wheat germ mix well. Add baking powder, baking soda and spices, and optional ingredients. Mix well.
Grease cookie sheets. Drop batter by spoonful. Bake at 400 degrees for 10 minutes, yields about 24 cookies. Serve warm and enjoy!
Join me on my new show "LivFit with Carol Whitaker" Live Blog every Saturday at 12 noon MST. My co-host Kathy Hamilton & I specialize in how-to create a happier, healthier, more abundant lifestyle. Call-in Number: (347) 989-1027
Learn how to take charge of your live now! We spur action and inspire others to improve their quality of life. We welcome participation! Feel free to call in and talk to us Live!
If you would like to be interviewed please email Carol directly at email@example.com for more information. "LivFit Now with Carol Whitaker" focuses on positive, powerful life changing tips to assist you in taking charge of your life to become the best you can be.
MOTIVATIONAL FITNESS QUOTES
If you find it difficult to stay motivated to exercise daily use motivational quotes to keep you focused on your goals.
After all, YOU are the most important person on earth! You deserve the very Best in life. So get moving today and believe in YOU! ~ Carol Whitaker
QUOTES OF THE DAY
"Those who do not find time for exercise will have to find time for illness." ~ Earl of Derby
"True enjoyment comes from activity of the mind and exercise of the body; the two are united." ~ Alexander von Humboldt
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." ~ Carol Welch
"Eat, Train, Rest, = Growth." ~ Karen Sessions
"Above all challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish." ~ Cecile Springer
Have you noticed that when you’re extra stressed your pants are a bit more snug than usual? If so, you’re not alone.
Stress causes unwanted weight gain. It causes a stress hormone called cortisol which then causes our middles to enlarge. When we’re under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones that cause fat stores and depression, both of which have an emotional rippling effect on the body.
WHAT DOES STRESS DO?
Stress can cause a long list of health issues. It affects your metabolism to slow down even if you’re exercising and eating a low calorie diet. Too much cotisol slows down the metabolism causing you to gain weight faster and more than you normally would. Stress is a major reason for emotional eating or binging which will guarantee a wider waistline.
Stress also causes you to not sleep well. People who get less than 7 to 8 hours of quality sleep will have more cravings and will be too tired to stay on a healthy diet. When you’re stressed you’ll also crave sugary comfort foods which are higher in calories and fat.
Stress can also alter your blood sugar levels which can make you tired, depressed or lethargic and fatigued. If stress is unmanaged and leads to chronic stress it can lead to metabolic syndrome, a more serious health consequence.
Extra stress causes abdominal fat! Yuck! Not only is abdominal fat unattractive but it is much higher health risk than other fat stores in different parts of the body. The fat will wrap around organs and can cause diabetes and heart disease.
People under major stress also reach for fast foods; obesity is a major epidemic which is contributed to stress. People that are constantly stressed are usually too busy to stay home and make a healthy meal.
Stress also interferes with finding time to exercise which makes for a sedentary lifestyle. Without daily exercise our bodies can’t handle stress as well, thus in turn it makes you fat!
R&R TO THE RESCUE
If you are over stressed take time to slowdown and smell the roses. Having quality rest & relaxation daily will release stress and will allow you to regroup and restore energy.
Make time for meditation even if you only do it for 5 to 10 minutes. Exercise slowly if you’re just starting an exercise routine; try to get at least 30 minutes of cardio or strength training in daily. And get to bed on time, aim for at least 7 to 8 hours every night.
Doing these simple changes along with eating healthy meals and focusing on the positive you will be able to keep stress & fat at bay and you’ll lose weight easier too!
Reduce stress by taking time for you. Read a good book, take a walk with your pet or call a close friend who makes you laugh & smile. Living in a state of happiness will make for a healthier way of life!
Studies done by Dr D. C. Jarvis, M.D., call for the taking of one or two teaspoons of ACV in a glass of water before each meal. Patricia Bragg recommends adding 1 or 2 teaspoons of raw honey to this mixture.
I love these quotes and the inspiration it ignites to live & give abundantly. Live Well, Laugh Often & Love Much makes for a beautiful life & body!
That man is successful who has lived well, laughed often, and loved much, who has gained the respect of the intelligent men and the love of children; who has filled his niche and accomplished his task; who leaves the world better than he found it, whether by an improved poppy, a perfect poem, or a rescued soul; who never lacked appreciation of earth's beauty or failed to express it; who looked for the best in others and gave the best he had.
— Robert Louis Stevenson
I recently started a BlogTalkRadio show with my dear friend, Kathy, that will be Live every Saturday at 12 noon MST. We will specialize in motivating people around the world to improve their quality of life through connecting the body, mind & spirit. My co-host, Kathy Hamilton, and I are excited to share our time with those seeking to live a happier, healthier way of life.
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Join us in learning how to Take Charge of Your life Now! I look forward to hearing from You! We welcome caller's live participation as we discuss how to live a joyful, LivFit Lifesyle in a fun, entertaining way! ~ Carol
Avoid ALL processed foods. Watch out for hidden High Fructose Corn Syrup, Hydrogenated Oils, High Sodium & Preservatives. Drink 80 to 100 oz of purified water daily. Eat meats with only seasoning, stay away from sauces high in sugar.
By eating LivFit Power Foods consistently YOU WILL turbo-charge your fat-burning machine!
Green Leafy lettuce (red, green, romaine) Broccoli, Asparagus, String Beans, Spinach, Bell Peppers (Green or Red) Brussels Sprouts, Cauliflower, Cabbage, Celery, Cucumber, Carrots (steamed), Eggplant, Onions, Pumpkin, Garlic, Tomatoes, Zucchini
Mixed Berries, Oranges, Apples, Grapefruit,Peaches, Strawberries, Blueberries,
Omega’s 3, 6 & 9, Natural Style Peanut Butter, Olive Oil, Safflower Oil, Flax seed Oil, Fish Oil, Avocado
Mustard Garlic Mushrooms Onions - raw, Dry Seasonings, Fresh Herbs, Scallions, Sea Salt, Pepper
Choose today to be successful in all areas of your life. Be all you can be by living your life on purpose! Have a definiteness of purpose is a must to accomplish any dream. Know what you want both in health & wealth. Have a burning desire to achieve your dreams then set a plan on how you will accomplish your dreams. Believe in your dreams, have a powerful desire to succeed and then allow your dreams to come true! You can have it all; living a fit lifestyle filled with joy, happiness & great abundance!
“Success is a mindset, a choice, a desire. Success comes to those willing to act upon their dreams, willing to sacrifice, willing to overcome objectives. Success is a journey not a destination. Decide now to embrace Your journey to success.” – Carol Whitaker
"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger, more and more skilled, more and more self-confident and more and more successful." --Mark Victor Hansen
"Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be." --Zig Ziglar
Are You Stuck In Quicksand?
I believe to achieve ultimate health and fitness you have to begin by loving who you are right now! By focusing on and learning how to have a positive mind-set dreams can come true!
To curb & ultimately vanish emotional compulsive eating you need to learn how to cope with stress. I teach how to focus on pampering yourself instead of indulging in high fats, sodium and sugar packed foods. When you binge you're actually reaching for comfort, not nutrition.
Living my LivFit Lifestyle is how I live my life everyday! I have loads of energy for my tough workouts and have maintain my lean physique for almost 20 years . To assist my muscle building, fat burning goals I take supplements twice daily. I take high quality supplements to aid in muscle recovery and fat burning that work all day long.
Healthy eating is a vital key to fitness success. Without proper nutrient you can do all the crunches you want but will never see the desired 6 pack.
Below is a link to Cigi's online interview with me of ForeverYoung.org. I wanted to personally thank her for asking me to do the interview, she is a delight & treasure. ForeverYoung.org offers life changing articles and products. Below is a link to her site, I'm sure you will enjoy visiting it as I do...
Have a fabulous holiday weekend everyone!
I started my fitness career over 15 years ago. I struggled with Chronic Fatigue Syndrome after years of antibiotics due to Rheumatic Fever in my youth. I wanted to be a strong, vibrant wife and mother so I started researching health and nutrition like crazy. I began exercising regularly, I soon realized that I felt healthier and my self-esteem improved as well – I felt empowered! From there I was hooked! My family was thrilled with my improved health & wellness. I was happier and had more patience; it was literally a divine gift in my life. I did all I could to learn and become the best I could be. I continue to strive each day to improve my physique, it’s fun & highly rewarding when I reach my goals & dreams.
2. How long have you been living this lifestyle?
I’ve been living a healthy lifestyle for over 15 years. As I started seeing my physique change I become more passionate about fitness.
3. How do I begin an exercise program?
Starting an exercise program may be overwhelming to some people, but it doesn’t have to be. If you’re a beginner then take baby steps, you can begin with a brisk walk 10 to 20 minutes a day. You will soon have more energy, as you do increase your time and pace. Exercising is a joy to embrace! Once you are living a more active lifestyle you’ll find that you’ll have more energy, will-power and unconditional love for yourself & others.
4. What are the best exercises to maximize fat loss?
High Intensity Interval Training (HIIT) along with weight lifting. Interval training is going from low to high intensity on any cardio machine every 5 minutes. For example, start out at a slow jog and each minute for 4 minutes increase your intensity, at minute 5 sprint for 1 minute, then repeat 3 or 4 more times. By doing HIIT you will reach the deep fat stores for energy. Strength training is also a must to maximize fat loss. Muscle burns more calories than fat, so the more muscle tissue you have the higher your metabolism. Each form of exercise has to be accompanied by a proper muscle building, fat burning diet – otherwise known as “clean eating”.
5. What is your secret to your healthy diet?
I look at my way of eating as a lifestyle – NOT a diet! (I don’t believe in dieting.) I eat a small nutritious meal I know my body wants and needs every 3 to 4 hours. Each meal & snack consists of lean protein (at least 25 grams), a complex carb, fresh fruit & veggies. The subconscious mind will do everything possible to get what the conscious mind says it can’t have. That is why when people say they’re going off of sugar they suddenly feel huge cravings for sugar. By thinking “I desire to eat lots of delicious fruits and vegetables” the subconscious agrees and the sugar cravings stop. It really is all about having a positive mindset, a happy disposition and unconditional love for oneself.
6. How do I get a six pack?
I am very blessed with good genetics to start with; I take after my father who is tall and thin. I’ve had a six pack for 15 years now. I work out hard almost daily it to sustain my six pack. I do my abs only twice a week. I keep my core tight during all weight lifting exercises which creates tight abs without out doing endless crunches. I could easily lose my six pack if I didn’t maintain my healthy LivFit Lifestyle. My routine is to work out 5 to 6 days a week, eat a small meal every 3 hours, drink a gallon of water daily and get plenty of sleep.
7. How to build a lean physique?
Building a lean physique takes time, energy and a positive mindset. I exercise almost daily consisting of HIIT & weight lifting. I alternate upper and lower body parts when lifting weights. I do high reps (15 to 20) with medium to heavy weights. I use dumbbells for most of my strength training exercises. I also have to eat clean; a couple of days of eating “off the wagon” will create a week’s worth of “damage control”. I like to say, “Nothing tastes as good as thin feels.” It’s so true! Eating clean truly is 85% of the lean physique equation.
8. How to build shapely arms?
Building shapely arms is an art. I have to eat high protein meals, lift weights 4 to 5 days a week and take the proper supplements to sustain muscle growth and fat burning. I’m big into nutrition and supplements. I take supplements morning and night. I found the greatest benefits in taking BCAA (Branch Chain Amino Acids), L-Carnitine, L-Glutamine, VitaOne (an excellent multivitamin pack), Liv Sxinney (a weight loss supplement made of Chlorophyll and fulvic mineral), Go (L-arginine supplement) and Calcium & Magnesium. I also drink LIMUPlus for my immune system and digestion. I’ve had phenomenal success using these products in addition to living my LivFit Lifestyle. I’m known for my shapely arms actually, I have people come up and touch them in “awe” at stores, it’s pretty funny…
9. How to live a fit lifestyle?
By maintaining a positive mindset daily with regards to regular exercise and healthy eating. I look at exercising as “my time”, I work out alone in my home gym. When I exercise I study fitness & nutrition during cardio on my bike and I focus on my body, mind control while lifting weights. I love it so much! I also share my knowledge freely with others which is highly rewarding to see them implement what I teach and watch their lives change… I’m passionate about fitness so living a fit lifestyle is easy; it’s a way of life.
10. How to set goals and change the way of thinking to a positive mind-set?
Setting goals creates change. Thinking in a powerful creative way is a gift that only you can give yourself. I teach my clients to begin with writing a list of all the things in their life past and present that causes them to overeat. I then have them throw that paper away, which is releasing it from the subconscious mind. They then replace those limiting thoughts with a new list of “all the good and bountiful blessings” they’ve been blessed with and receive daily. I teach them to love every inch of their body and to think and speak only loving, kind thoughts. I then ask them to write down 5 short term goals and affirmation in the present tense and to place them where they can read them with enthusiasm aloud daily. I teach more techniques in addition as well… Having a positive mindset is imperative to creating the body & life of your dreams.
11. What is your best kept secret that has made you such a success?
I wouldn’t call it a secret, more like an honor… I serve others daily. I gladly offer my fitness tips and tricks to anyone who asks. I also have a blog dedicated the health and fitness (http://liveskinnynow.com/). I began my fitness & speaking career talking to ladies in their homes with their family & friends. As I shared my experiences and gifts that I had learned along the way my world opened up in miraculous ways.