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CREATE A HOME GYM ON A BUDGET


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10 HOLIDAY DIET TIPS


HOLIDAY DIET TIPS

Christmas is the most wonderful time of year without question. I love everything about Christmas! The love & focus on Christ, the joy of the season, the gathering of family & friends along with all the delicious, traditional foods that warm our hearts each year.

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
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CELEBRATING MY SPECIAL DAY

MY BIRTHDAY WITH MY GREATEST TREASURES...

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!
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LOVE & FRIENDSHIP FOREVER



CREATE A LOVING RELATIONSHIP

The other day I had a close friend call me asking for advice on how to improve her relationship with her husband. I was honored that she reached out to me. I gladly helped her understand the skills needed to improve her marriage by focusing on communication, understanding & forgiveness to create a more loving relationship. She expressed her frustrations as I listened I could feel her deep love she has for her sweetheart, it warmed my heart knowing that she cared enough to reach out for advice.

I reflected on my own marriage as I explained that having a happy, trustworthy marriage begins by looking for the positive attributes in your loved one and to be forgiving and say the words, "I'm sorry, I love you..." often. It's so easy to be critical and judgmental when you allow your spouse to easily upset you or to criticize him/her even without knowing it. Having ego & pride are a sure way to have arguments and tension in any relationship. Our emotions guide our actions, if you find that you’re anxious or depressed those limiting emotions will only cause frustrations in a relationship.

My husband & I have been married for 18 years, we have an incredibly happy marriage; he is literally my soul-mate without question. I live for my husband and family; they bring me immense joy & happiness. Many may think we've always had a great marriage and that our lives are without trials... Not so...

Being happy in a marriage is 110% a choice. Every marriage has its ups and downs; it’s what you do when you’re down that matter most. Anyone can be madly in love with their spouse if they choose to be. Take a step back and think about how you treat your spouse... Do you welcome him/her with open arms and a big kiss after work or do you find that you often complain about the kids or your bad day at work? Having an attitude of gratitude will literally transform your relationship into a dream come true. If you want your spouse to be more helpful around the house then offer praise when he/she helps you.

Life is crazy busy for all of us, being too tired to share time alone together is a recipe for disaster. I love Dr. Oz and how he teaches the importance of alone time in the bedroom. You'll not only become closer as a couple but you'll increase your longevity too! So make time for each other at least once or twice a week, do whatever you have to do to be able to snuggle and really talk about life and your feelings. Communication both mentally and physically will create a more loving and compassionate relationship.

And finally, I explained to my friend that they need to support each other in reaching their personal & couple goals & dreams. My husband is my biggest cheerleader and support; he always assists and motivates me in all that I do - including modeling. I wouldn't be who I am today without his trust, love & devotion nor would he have accomplished his goals and dreams of running his own successful IT company.

Create a relationship that you've always wanted. Decide today to appreciate and look for the good in your spouse as well as in yourself. By being kind, loving, supportive and forgiving you’ll have a lifetime of better health, love, joy & happiness.

Until next time, do something extra special for your spouse today - you’ll be glad you did… ;)

~Carol Whitaker


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DAVID AVRIN'S BOOK RELASE



"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!
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