RECORDED TELECONFERENCE ~ 5 STEPS TO MANIFEST YOUR DREAMS

5 STEPS TO MANIFEST THE 

LIFE OF YOUR DREAMS 

"You Can Create Your Life & Body of Your Dreams" 

Recorded Teleconference

Below is the recording of a powerful life changing teleconference that I did earlier in the year that will give you the tools to trans

form your life to live your dreams. 

http://64.68.184.199/fcc/cgi-bin/play.mp3/6054754000-719817-1.mp3

Listen to Your Recorded Conference from the Phone...

Dial - (605) 475-4099

Enter Access Code - 719817#

If you have any questions please feel free to post here or contact me personally by going visiting my site at http://CarolWhitaker.com/ 

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10 SIMPLE TIPS TO IMPROVE YOUR SELF ESTEEM

10 SIMPLE TIPS TO IMPROVE YOUR 

SELF ESTEEM & SELF WORTH

We all struggle with lack of self confidence now and again, unfortunately many of us feel this way constantly. 

If you struggle with a low self esteem and feel less than worthy of having a happy, successful life -- think again!

You too can be highly successful and become all that you wish to be. Self confidence is often perceived and acknowledged when attached to a calling, job or by material things in your life.  

Believing that self confidence is gained by what your title sis, have or do – but that’s not how to have self confidence at all, those believes stem from ego.  

True self confidence come by loving you 100% just as you are; it’s by knowing who you really are -- a magnificent being of pure energy and light. 

Below are 10 simple tips to help you understand how to improve your self-worth and esteem beyond what your bank account says or what you do for a living.  

Being powerfully connected with your higher-self is the pathway to establish an everlasting means of having self love and respect which raises your self-esteem to a new level of being happy with who you are now.  

10 SIMPLE TIPS TO IMPROVE YOUR SELF ESTEEM

1.   Say “I Love You” Often

Each day wake up and look in the mirror and say “I love you”.  Say a positive complement about yourself each time you see a reflection of yourself, including when you look in your car mirrors.  As you continue to practice this you will soon come to find that your habitual thoughts will become naturally positive about yourself and then you will notice that your life experiences are also more positive.

2.   Respect Your Body

Respect your body by feeding it the fuel it needs and deserves.  Make proper nutrition a high priority.  It’s worth making the time to ensure that you eat a varied, nutritious and tasty diet filled with fresh fruits, vegetables, good fats and lean protein. 

What you eat reflects not only in your physique but in your energy as well.  Clean wholesome foods have a higher energy frequency than low vibrational junk food.  Respect your body eating healthy foods you really are what you eat, so eat smart.

3.   Wear Flattering Clothes

What you wear expresses how you feel about your body image.  If you want to lose weight and feel fantastic then you need to dress the part in wearing clothes that flatter you rather than trying to hide it.  When you dress your best you will feel more empowered and successful. 

The more confidence you have the more you will want to dress nicely every day.  You can look and feel your best 7 days a week if you choose to.  Wear clothes that flatter your gorgeous figure no matter what size you are.

4.   Stop Negative Self-talk

What thoughts do you say most often to yourself? Are you more positive or negative?  If you put yourself down when you make a mistake or think negatively when you look in the mirror then “Stop it!” 

Your body is a direct reflection of your continual thoughts.  The more you think kindly of yourself the more you body will naturally let go of fat.  Being overweight most often stems from a low self-worth and unkind thoughts.  Change your thoughts and you will change your life in miraculous ways!

5.   Take Pride in Your Accomplishments

Take pride in all that you do.  Relish in your ability to accomplish that which you set out to do.  The more positive reinforcement you have about yourself the more you will accomplish your dreams.  You can be, do or have anything you set your mind to if you believe that you can indeed reach your goals.

You don’t need to brag in a prideful way, but rather take pride in all that you do.  Do not downplay your accomplishments or apologize for them. When you have good news to share do so only with those that support you and are your cheerleaders. 

The more you share your accomplishments in your actions of self love and acceptance the more you will have to share your passions of living life with others that are like-minded—like always attracts like in all things.  So think and embrace your accomplishments with love and thankfulness. 

6.   R&R is a Must

Rest and relaxation is often overlooked from having an over hectic schedule from day to day; however, R&R is a must for optimal health and wellness. Sometimes we get so overloaded by taking on everything anyone asks us to do to help them. 

If you do not honor yourself by honoring your time then you will become overwhelmed and stressed out.  

Respect yourself by telling people "No".  When you spread yourself too thin you will become overwhelmed and stressed out which ultimately leads to cravings of junk foods and simple carbs. 

Recognize your needs are just as important as everyone else’s and put yourself first by doing what is best for you.

Make time for the things that relax and refresh you by doing something that you love for at least 30 minutes a day.  Make time for your body, mind and spirit to become balanced. 

7.   Radiate Your Light Within With a Smile

When you are happy and joyful you radiate your light within more powerfully than you can ever imagine.  

You are a magnificent being of pure energy and light.  Allow your higher self to shine brightly by being in control of your thoughts and actions by living in the moment. 

Take pride in knowing that your happiness is infectious, your smile will brighten another’s day just by looking at you.  Be your authentic self by embracing your truth fully by sharing your light and love with all those you come in contact with.

8.   Have a Positive Motto

Having a positive motto is commanding!  When you have a motto that reflects your desires for a better life you will be radiating positive energy to attract back to you more of what you want.  

Create a motto which uplifts you and support your goals and dreams of wanting a happier, healthier, more abundant life.  My family motto is “I love life! It only gets better! The BEST is yet to come!”  I say it daily and so do my children, and guess what?  Each day really is the best ever!

9.   Surround Yourself with Optimistic People

You attract what you are so be optimistic in all that you do and say.  Surround yourself with people that believe in you and that are positive and have goals and dreams as you do.  

Let go of negative energy friends that leave you feeling exhausted after spending time with them, they do not serve you, and in return be the kind, caring friend to those you keep in your circle of influence.

Be the friend you want to have. Be there for others during their times of need.  Have a heart filled with charity.  Give as you feel prompted to give. 

Be the best friend you can be and in return you will attract powerful new friends that will uplift you and support you in your goals and dreams.

10.                Have an Attitude of Gratitude

Have an attitude of gratitude in all that you do.  Even through the rough times in life give thanks for the life lessons learned along the way.  

The more you are thankful the more you will have to be thankful for.  Choose to be happy.  Choose to have an attitude of gratitude.  The more you give thanks the more people will want to help you in return.

These simple tips will improve your self-esteem if you implement them into your way of life daily.  Believe in all that you are -- you can do it!  

Carol Whitaker

Embrace Your Journey to Success

Lifestyle Fitness Coach & Life Success Coach

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FAT BURNING TIPS TO RAISE YOUR METABOLISM

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 your mind to.

Below are 5 tips to help you better understand how your body burns glycogen stores a.k.a. fat and how it prefers one source of energy over another.

Knowing how your body uses ingested calories for fuel and energy can make a difference in how you approach your weight loss goals.

Physical energy sources come from fat, carbohydrates and protein.  However, it’s not as easy as eating a potato smothered with butter and think that going for a brisk walk later the calories from the baked potato you ate will be used for fuel and will be burned for energy by being active.   If you are running a marathon then yes, you will burn up the calories for needed energy; however, that is generally the case.

Our bodies draw from energy depending on the level of energy excursion during physical activity and exercise.  Most people want to use their stored fat for their energy source; unfortunately, it’s not that simple.

Understanding the best way to burn fat and jump start a lazy metabolism starts with some basic facts about how our bodies utilize stored energy:

5 TIPS TO BURN FAT & RAISE YOUR METABOLISM

·         FATS & CARBS:

The body reaches for fats and carbs for its primary energy sources to energize your active lifestyle. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise during the after burn of training as well as during sleeping hours at night when your body rejuvenates and repairs itself from your tough workout earlier in the day.

·         HOW MUCH WILL YOU BURN?

How much fat stores you burn during exercise depends on the level of intensity.  Exercising on your target heart-rate zone will burn more stored fat than just going for a walk.  The ratio of burned energy will shift depending on the activity you're doing.

·         CARBS FOR FUEL

For higher intensity exercise such high intensity interval training or tough strength training the body will rely more on carbs for fuel than fat that is why it’s best to do cardio on an empty stomach first thing in the morning.  The body turns to carbs because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown for energy.

·         DAILY ACTIVITY FUEL RESOURCES

The body prefers fats for long slower exercise activity for energy rather than carbs.  That’s why eating healthy fats is essential to have during the afternoon when you’re not quite as active as earlier in the day.

·         NOT ALL CAROIES AR THE SAME

Not all calories are the same fat, carbs and protein all have various amounts of calories per gram.  The body will draw upon the most easily converted energy for fuel.  That’s why when you’re exhausted you naturally want to reach for simple carbs for a quick raise in blood sugar.

When it comes to weight loss fueling your body with wholesome clean foods such as fresh veggies, fruits, healthy fats and protein will increase your strength and energy in addition to burning more fat stores as it utilizes fatty acids more efficiently in the body.

Stay active as you can during the day and get plenty of quality sleep to aid in your ideal weight and fat loss goals.  You can reach your goal weight by following these tips daily.

Commit to living a LivFit Lifestyle by exercising regularly and eating clean to turbo-charge your metabolism that will last a lifetime.

~Carol Whitaker

Lifestyle Fitness Coach

Life Transformation Expert

http://carolwhitaker.com

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HOW TO SCULPT THE BODY OF YOUR DREAMS

HOW TO SCULPT YOUR BODY

“Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz

YOU can have your dream body! Anyone can. It’s just a matter of believing in you and releasing limiting thoughts that are keeping you stuck emotionally. When negative feelings arise don’t try to fight them and hide them in the corner of your mind, instead make peace with your thoughts and create new empowering thoughts and beliefs that support your fitness goals and dreams.

Thoughts, feelings and emotions are the footings and foundation to build the life and body of your dreams brick by brick. Your thoughts are the blueprints of your physique, your emotions are the materials needed and your beliefs are your workers bringing it all together to create the reality of your masterpiece which you planned and envisioned.
So it is with negative thoughts as well, all thoughts and feelings are manifested into your reality in all areas of your life, including your body; your body is a manifestation of your inner thoughts and feelings. Do you like what you have constructed so far? If not, go back to the planning board and redraw your plans & blueprints to enable you to fully accomplish your goals and dreams. 

THINK THIN

It’s no wonder millions of people are overweight and unhappy; they don’t think and speak kindly about themselves which creates feeling of depression and sadness. The end result is emotional pain which in turn increases emotional eating & binging.

The body is very smart, it always manifest exactly what you think and feel about most. The body is a reflection of how you truly feel deep down. By thinking powerful, positive thoughts you will be creating a firm foundation to begin any fitness goal, by speaking and thinking loving thoughts you will literally improve your life and physique in remarkable ways.

Having a positive mental attitude of love and gratitude is life changing. By seeing a glass as “half full” you will have the desire to eat healthier foods naturally, and you will find that you will have more energy to be active throughout the day resulting in a happier, healthier way of life!

EAT CLEAN

To be able to transform your body eating a clean diet is required. Your body craves high performance fuel as apposed to junk or dead fuel. Begin by clearing out your pantry and refrigerator of all junk foods, white flour foods and sweets ~ they will only make you gain weight, which will then cause you to be frustrated, which will then trigger emotional eating. Get rid of packaged foods that are processed with sugars, sodium & trans fats, all of which are toxic to your body.

Read the labels! If you don’t know what an ingredient is or can’t pronounce it or if it has preservatives, throw it out! Along with any foods that tempt you to binge should also be out the door. Our bodies don’t know what to do with processed chemicals, so it stores it as unwanted fat – Not Good!

Get rid of all sugary drinks too, including fruit juices. Have a piece of fruit or berries instead. Fruits and berries are loaded with fiber, vitamins, minerals and antioxidants; however, not all fruits are created equal on the Glycemic Index scale, many have too much fructose that cause an insulin spike and will most likely spill over as fat if not used as energy.
The best time to eat fruit is before noon when you’re most likely to burn off the calories. Your pre and post workouts meals are a great time to eat a piece of fruit in addition to your protein shake. My favorite low GI fruits are apples, pears, mixed berries, grapefruit, peaches, grapes, oranges and bananas.

MUSCLE  BUILDING DIET

The best way to build muscle and lose fat is to eat lean protein, a complex carbohydrate & a veggie(s) with each meal & snack. Complex carbs are essential to building a sculpted physique. Unfortunately the high protein diets have given clean clean carbs a bad rap.

Complex carbs are macronutrients that every successful bodybuilder and fitness enthusiast includes as a intricate part of their diet. Complex carbs with protein are the building blocks to building lean, sexy muscles. Carbs shuffles needed nutrients into the muscles for repair and growth.

My must have carbs in my clean muscle building diet consists of old fashioned oats, wheat bran, yams, apples, (small) bananas and brown rice and lots of fresh fibrous veggies.

Remember lean muscle burns more calories at rest, when you have a lean physique your BMI (Body Mass Index) is higher which increases your metabolism big time! Who doesn’t want that?

WHEN TO EAT THE RIGHT KIND OF CARBS

If weight loss is a high priority in reaching your fitness goals then the timing of when to eat carbs is essential. Not all carbohydrates are thee same, simple carbs such as white bread, pasta, sugar, refined foods turn to glucose, or sugar, quickly once digested which spike insulin.  Eating complex carbs on the other hand are slow to digest, such as brown rice, whole grain and oatmeal.  Complex carbs are a macronutrient and is essential to have as you train, it fuels your muscles and your brain.

The body can only digest a certain amount of carbs in any one meal because carbs are high in calories. It’s scientifically proven that if you eat too many calories in one meal and do not burn it off by doing rigorous exercise or activities then the body will store the unused energy as fat, creating a soft figure with unsightly cellulite.

Carbs are the body’s preferred source for energy. If you eat a small amount of complex carbs, around 20 to 30 grams with each meal at the first part of the day and stay active you’ll burn the calories for energy ~ not as fat. If you eat most of your carbs at dinner time when you’re most likely prone to want to relax after a busy day the overload of calories will be stored as fat for future energy. Timing is everything. Eat a small portion of complex carbs with protein and fruit or veggies the first few meals of the day, aim for eating about every 3 hours to keep your blood sugar level, to increase your metabolism and for sustained energy to keep you on the top of your game.

SIZE DOES MATTER

A portion size of protein and carbs in each meal is about the size of the palm of your hand. To increase fat loss, have a small portion of a complex carb with each meal until 2 or 3 pm, and then eat protein with salad and fibrous veggies the rest of the day. You can eat all the fresh veggies your heart desires; veggies are high in nutrients and fiber which will also aid in weight loss. Also be sure to drink approximately a gallon of purified water a day along with clean diet to keep your metabolism in high gear.

MUSCLE BUILDING MEAL MENU (SAMPLE)

Here is a sample of what to eat to build muscle and lose fat. Eat 30 grams of protein, 25 g complex carbs & raw veggies with each meal before 3 pm.Meal 1 (breakfast): Old fashioned oats. Cook in water and light almond milk, mix in 30 g vanilla whey protein powder, dash of cinnamon & nutmeg or have 4 egg whites with 1 yoke.

Meal 2 (snack): Whey protein shake made with water, light almond milk & a piece of fruit (low GI), dash of cinnamon

Meal 3 (lunch): Lean chicken breast with a spinach & romaine salad with fresh veggies, mix with 1 tsp to 1 T of omega 3, 6 & 9 blend & balsamic vinegar

Meal 4 (snack): Fat free cottage cheese or whey protein drink, 8 raw almonds

Meal 5 (dinner): Fish, steamed broccoli & a salad with fresh fibrous veggies, Omega oils & balsamic vinegar for salad dressing

Meal 6 (optional): Whey or Casein protein drinkBe sure to drink about a gallon of water a day. If you drink Liv Sxinney, mix 2 oz in a gallon of purified water & keep in the fridge so it’s ready & cold when you need it. Also have 1 scoop of the powerful l-arginine supplement, GO Nitrimax, around 30 to 60 minutes before bed for optimal muscle building and fat loss (l-arginine is also an excellent libido enhancer.)

MAKE EXERCISE FUN

Exercise doesn't have to be hard and difficult mentally.  Make it fun! Do what you love, if you love to jog go each morning, look at exercise as a gift that only you can give, because ultimately, that's exactly what it is.  It's impossible to transform your physique without exercise.  So make it a part of your every day life by having a positive attitude about exercising each day.  Embrace daily exercise! To be able to transform you physique your exercise routine should consist of weight lifting with moderate to heavy weights four times a week and/or at least 20 to 30 minutes of HIIT cardio completed each morning Monday thru Friday on an empty stomach.

Weight lifting builds beautiful muscle definition for both men and women. Women, don’t be afraid to train hard and lift heavy, it’s the only way to tighten & build lean muscle. It’s necessary to exercise regularly to transform your physique into a sexy machine. Always follow up with a post whey protein shake to ensure proper muscle recovery to attain your body transformation sooner.

By being positive, eating a clean diet along with daily exercise YOU CAN reach your fitness goals! If you incorporate living my LivFit Lifestyle daily you will be able to maintain a fit physique for life!

Thanks for reading... Until next time... Liv Fit! Train Hard! Liv Happy!

Carol Whitaker

Embrace Your Journey to Success
Lifestyle Fitness Coach & Life Success Coach

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