Kara

Getting Back on Track when you REALLY don’t want to

November 30, 2015 By Kara Leave a Comment

Chances are really likely that you enjoyed some delicious (and probably unhealthy) food this past week. Chances are also likely that you’ve started to lose some of your motivation in your healthy living journey.

This was the focus of today’s Monday Morning Motivation Video which you can watch here:

or by clicking on THIS LINK.

I wanted to give you a few strategies and tips for getting BACK ONTO THE WAGON when you’ve fallen off and you’ve lost your motivation to get back on.

This is from my E-Book that I’ve been working on and hope to have ready in early 2016. I believe that it may be the extra boost that you need and to remind you of WHY this all matters.

Do yourself a favor and watch the video above and then read the passage below. Then spend some time in prayer and ask the Lord to remind you of what He has called you to do.

And please join me again tomorrow where we’ll talk about December- the months where diets go to die!

From my E-book:

Commitment: Staying loyal to what you said you were going to do long after the feeling you said it in has left you.

By now, you may be growing weary of making healthy changes. You might be tired of drinking water, tired of making changes that are so very opposite of what you’ve done for the past many years.

It gets hard.

Here’s what you need to do: Go back to your WHY.

Pull out your motivation journal and read through the reasons of why you decided to make this commitment. Remind yourself of what God has been revealing to you along the way. Reflect on the way that you want for things to be one year from now.

There are going to be moments that are harder than others. When you are really struggling, stop and pray. Ask God to help you through. Call a friend. Chew some gum. Go for a walk. Journal. Dance and sing. Brush your teeth. Do whatever you can to stay busy.

GETTING BACK ON THE WAGON

Statistics say that the average person who goes on a “diet” will be OFF of the diet with 59 hours. FIFTY NINE HOURS. Two and a half days. Then they throw in the towel, stuff their faces full of junk until the next week and then they start again. I LIVED this roller coaster for a few years. Maybe you have, too?

The truth is, even though we are not on a “diet” and instead trying to create lifelong change, there are probably going to be times that you blow it. I’m 99.9999% sure, and I’m 100% okay with it.

Each time that we make a poor choice, instead of beating ourselves up over it, let’s use it as a chance to gather new information about ourselves.

Did we restrict our foods/calories too greatly early on in the day that led to an evening binge? Did we get far too little sleep the night before which led to major sugar cravings at the 3 p.m. slump? Did we indulge in too many processed carbs that led to a blood sugar spike and then a drop which left us needing more? Or are we once again using food to cope with feelings that are meant to be taken to the Lord?

When you mess up, there are a few things you must do:

1– Gather Information. Stop and consider what factors could have contributed to your misstep. Now think through how you can handle it differently next time.
2- Don’t beat yourself up. Yes, you maybe blew it. It could be something small like that you chugged a bottle of your favorite soft drink, or maybe you went completely rogue and ate an entire pizza and half gallon of ice cream. It’s okay. It’s done. Your worth isn’t any different than it was before you went off track. Now proceed to step 3.
3- Get back on track. This is CRITICAL. Since we are NOT on a diet, we don’t have to wait until Monday to begin again. You can get right back to taking care of your health the very next time that you eat or drink. Once you master this skill, everything will change for you. You’ll stop living in the two extremes of either being ON a diet or OFF of a diet and instead you’ll start living in a way that is sustainable and enjoyable.

Prayer for Today:
God,
We confess that sometimes it gets hard. Sometimes we want to throw in the towel, throw our hands up in the air, and walk away from the commitments we’ve made. Help us remember, Lord. Help us to press forward even when everything in us wants to turn around. You have called us to a new way of living and although it may be difficult, we know that You wouldn’t lead us anywhere that wasn’t worth going. Remind us, Father, that we are laying down the groundwork for all of our tomorrow’s. Remind us, God, that the way we take care of our body today will affect how well we can serve those around us. And remind us, Lord, that even when we get it wrong, you love us right back to You. Thank you.
Amen.

December At-Home Program now available!!!

November 24, 2015 By Kara Leave a Comment

I had considered not releasing a December program at all, and then I started receiving the kindest emails from our At-Home members. They said things like: “I have so much more energy now! I feel stronger and for the first time in my life, I’m looking forward to exercise!”, and “I never know how much our spiritual health is tied to our physical health. I love that not only am I getting a good workout, but I’m spending time in worship with the Lord. Many workouts I cry while I’m moving because God is speaking to me so clearly.”

I know that December is typically the month where all diets die , but I also know that there are many of you who are determined to finish 2015 strong. And so because of that, I went ahead and put together a December plan for you. To know what all is included in the December plan with a printout of each, you can watch this video.

(if you’re viewing this in your email, go to https://www.youtube.com/watch?v=NVApPljrgi0 to see the video)

This is a digital document that can be purchased directly and then printed and/or downloaded to your computer.

Here’s what all is included in your DIGITAL DOWNLOAD:
-Links to FOUR private videos of full length FAITH BASED Metabolic Workouts. These will be scheduled and repeated to last you the entire month. They are yours to keep forever. This month one of the workouts includes kickboxing and some drumsticks!!!
-A PDF copy of each workout that you can print and take to the gym with you or to use at home.
-Monthly Calendar to help you know when to workout, which video to do, and that offers either a daily tip or a daily challenge.
-Bonus Sprint Interval Training video link
-Full Introduction Video link to walk you through each step of the program
-A list of my top 7 tips for SUCCESS!
-A tracking sheet so that you can monitor your physical changes from the beginning of the month to the end.
-A modification list for those that have knee pain and need to modify some of the exercises.
-Weekly emails with encouragement, recipes, bonus workouts, and helpful tips and information.

I really wanted to make this program affordable for everyone, so I set the price at $12.

$12 for a full month’s worth of workouts and encouragement!

I’ve put a lot of thought, prayer, sweat, and work into this package and am praying that it will be a blessing to you in your individual journeys towards learning to steward your health well for HIS glory. I hope that you will decide that this package may be a good fit for you, and that you’ll decide to purchase it.

If so, you can head over to: https://gumroad.com/l/JRwrJ#

and click “I Want This”. It will lead you through step by step for how to purchase and download.

In case you’re still not sure, here are some questions that you may be asking:

–When I purchase, what format will this be in? Upon purchase you will be given access to immediately download your PDF file. It will also be emailed to you and you can either download it, or access it from the GumRoad website directly. You can bookmark the workout videos on your computer for fast access.
–What type training will it be? WellnessWitness Workouts are based around the concept of Metabolic Conditioning/Training which means we are going to use challenging hand weights and do
exercises that combine multiple muscle groups at the same time. The workouts can be intense, or they can be modified for your personal abilities.
–Can I do these workouts from home? YES! When I first began my health journey, this is the exact same style workouts that I did and I would do them in my family room while my children watched a television show. You can also print out the PDF plan for the workout and do it at the gym.
–What equipment is needed? 1: A set of hand weights that are challenging. I’ll talk more about this in the introduction video, but you want to use a weight that is challenging, yet that you can still lift while maintaining proper form. 2: a yoga mat or towel, and 3: a WILLING SPIRIT. For the Bonus video you’ll want to use a set of drumsticks or a substitute for them such as kitchen spoons.
–How long are these workouts? Not including your warm-up or cool-down, these workouts are TWENTY MINUTES LONG. Because of the type training that we do, twenty minutes is as long as you need. Truly.
–Will I only have access to these videos during December? No! Once you purchase this first Volume of At-Home Workouts, the links (and the videos) are yours to keep forever! We ask that you do not post the link publicly or distribute to friends who have not also purchased the program.
–Will an Internet connection be required? If you are watching the videos and working out along with me, then YES, you will need to be connected to the internet. If that’s not an option for you, you can print out the PDF and use it as your guide. I recommend that you use the online Videos, however, so that you can get the Biblical teaching and encouragement as often as possible.
–There are only 5 workouts included. How will this last me for the entire month? You will repeat each of the three metabolic workout videos once each week. For example, you would do Workout #1 on Monday, Workout #2 on Wednesday, and Workout #3 on Friday. The following week, you would repeat this same order. Each month, I will release another set of exercise videos so that you can have new workouts! You’ll have the option to add in the bonus Sprint Interval workout one to two times per week, also. And, I’ll email out a couple bonus videos during the month that you can add in to your rotation.
–If I purchase this set of the At-Home Program am I obligated to purchase again each month? NO. This is a onetime purchase. If you determine that you love the program and want to continue on, you will have the option to purchase the next set at the end of next month. NO ONGOING COMMITMENT!
–The workouts sound great, but I’m not really into the whole “Jesus thing”. Will I still enjoy the program? Honest answer- Jesus is the point. So although you can still get a good workout using this plan, you’re also going to get a whole lot of Jesus and prayer and encouragement. The workouts are secondary to the Word of God and the truth He speaks over us while we are moving.

If you have any other questions, please feel free to email me at: wellnesswitness@yahoo.com

Again, the link to purchase is https://gumroad.com/l/JRwrJ#

Thank you for supporting this little ministry and for taking the first step in your new journey towards honoring God with ALL things- including your health! I am so very proud of you! As always, I will be praying for you and cheering you on!!!

Updates and TRIBE shirts!

November 20, 2015 By Kara Leave a Comment

Hey, friends!

Wanted to update you on our latest project here at Wellness Witness………

Yesterday I began writing our first e-Book!!!!

Crazy, right?!?! It’s going to be a 30 day devotional about finally finding FREEDOM in your heart AND your health journey, and will include scripture, prayer, recipes, healthy tips, and workout ideas.

My dream would be to have it finished up and ready to go in January, but I’m holding that loosely as I don’t want to rush it OR be stressed to the max about getting it done over Christmas if it’s not possible. But, it’s coming! I’m having to fight against all of the lies that tell me that I don’t have anything to say, and to press forward into what I’ve been called to speak.

I went yesterday and spent about 6 hours trying to begin hashing out the format, and several of the first few days worth of devotions. If you think about it, pray me through this journey and that God would use it to help people get FREE!

I also wanted to share our latest batch of tshirts, tanks, and hoodies with you. I had originally designed these just to be purchased and worn by my local classes and our At-Home TRIBE members, but realized today that many of you are very much a part of this brave, fearless, beautiful Tribe! With that in mind, I’m opening the sale up to each of you in case you wanted a shirt to ‘rep’ your TRIBE! 🙂

Here’s a picture of the options available:

There are two different styles. One says: Wellness Witness TRIBE and You Belong and the other says YOU BELONG in big font with Wellness Witness and #ilovemytribe underneath.

The sale is only open until SUNDAY, so if you’re interested, don’t delay.
To order the one that says TRIBE, go here.

To order the one that says YOU BELONG, go here.

I set the prices at the minimum that the company would allow and still print them, so I hope that helps you.

I am so grateful for you, friend.
Thanks for joining me here!

I’m also finishing up our December At-Home program videos this week and they are going to be SO fun!!! Can’t wait to share those with many of you who are participating in our At-Home tribe.

Love y’all!!! Have a great weekend!
Kara

Easy Meal Idea: Kid Approved- Quesadillas

November 17, 2015 By Kara 2 Comments

It’s Tasty Tuesday!

There are many meals that I fix that my kids just don’t like.
To be honest, sometimes I don’t blame them.

They would much rather have mac and cheese, chicken nuggets, and hot dogs every day than to eat meals like broccoli slaw, green soup, broiled fish with salads, etc.

But- this easy meal idea I’m sharing today is KID APPROVED and relatively healthy. My friend Tina fixed this for us years ago and we LOVED it.

Things you’ll need:
-A pack of low-carb tortillas. We prefer the brand Mission, but there are many options out there. Be warned, some taste MUCH better than others. We tried some really bad ones before we found one we loved.

-Whatever cooked meat you want to use. We used canned chicken this time as it was what we had, but you can use any type meat your family prefers, cooked about any way.
-Desired toppings. We used a little brown rice (can use quinoa instead), black beans, shredded cheese, jalapenos, and topped with salsa and sour cream.

Directions:
Heat up a pan or a griddle. We set our griddle temp to 350.

While this is heating up, assemble your quesadillas. For my kids I use one tortilla each and fold it in half with their toppings of choice inside. For my husband and I, I use two tortillas each and assemble them like a mexican pizza.

I always put cheese as the base layer and a bit as the top layer so that as it cooks it will melt and help hold the quesadilla together when it’s time to flip it over.

(Also, be warned that if you stuff it too full, flipping it without spilling your contents will be next to impossible).

Once you’re ready to cook, use whatever you prefer to grease your pan/griddle. We went with butter this time and then sprinkled down some sea salt.

Add your prepared quesadillas and allow to cook for several minutes. Once the cheese has begun melting, press it together with your spatula, and then it’s time to flip. This can be interesting!

Here’s a peek at the inside while cooking. Be sure both the top and bottom are on there good before you try to flip!

Cook a few minutes on the other side and then you’re all set!

We top ours with salsa, sour cream (or greek yogurt) and lettuce.

Easy, quick, and relatively healthy. Plus, both kids gave it a thumbs up!~

Hope you enjoy!

Workout Idea: Spelling Bootcamp

November 13, 2015 By Kara 5 Comments

Hey, friends!

Recently on FB I saw a picture with each letter of the alphabet and an assigned exercise for each letter. The photo said that a group fitness instructor used it with his classes and had them spell out their full first, middle, and last names. They would run to the end of the gym, see what the assigned exercise was for each letter, and then complete all of the exercises until they had spelled their entire name.

I modified his exercise list a bit and then wrote down 40 words/phrases that were either a truth about God, a truth about ourselves, or a phrase that we use to stay motivated. I had words such as:

I used a total of 40 words and wrote them each on a folded sheet of paper that I placed at one end of the gym.

The ladies divided themselves into pairs or teams and then sent one runner down to the end of the gym to grab a word. They picked one then ran it back down to their group where they looked at their exercise alphabet to determine which exercises to do. Each team/group had their own copy.

The groups worked together to ‘spell’ out their word and then a different runner would take their word back and then bring back another.

We had SO Much fun!

Hope that you can use this on your own or even with your classes. Here is the document that I used to print their handouts, as well as a list with the 40 words/phrases that I used. spelling workout

After class I got a call from my husband that my oldest came down with the stomach bug while I was gone so I had to cancel my second class. Looking forward to trying this with them soon!

Love y’all. Happy Friday!

Trading my two cents for MORE

November 10, 2015 By Kara 6 Comments

I’m home and settled back in after spending the last week in Arizona for the Revelation Wellness Instructor Training Retreat.

There are not enough words to express how grateful I was for this opportunity.

I know that the battle for which I was born, and the Call on my life is to help equip, teach, lead and encourage others in their pursuit of their Original Design and their freedom, so this week away teaching and supporting new Rev Instructors was a perfect fit for me. The Perfect fit.

I learned so much.

God whispered new truths to my heart about who He has designed me to be and how it all can fit together for His plans and purposes if I’ll just get out of the way.

I wanted to briefly share one of these truths with you today.

Our last night there, the leadership team’s mentor, Renee, spoke to us about the story of the poor widow who put her last two coins into the offering plate (Mark 12:41-44 and Luke 21:1-4). Together, their value was less than a penny, but it was all she had. She gave ALL that she had because she knew that God had MORE for her.

Renee talked about this story and how when we take our feeble amount and give it to the Lord, that He uses it to do abundantly MORE. She had us walk forward, to hand her a penny, and then she gave us back a dollar, symbolizing how God gives us MORE when we give Him what we have.

As each person walked forward they called out what they were asking for MORE of. The word that God had been speaking to me all week was PEACE. I needed more PEACE.

Peace in my heart, peace in my home, peace in my parenting, peace in my marriage, peace in my ministry, peace in my calling, and peace in my acceptance of my design.

The room was quiet and each person walked forward. They handed Renee their penny, accepted the dollar, and then hugged her and went to write on their new dollar bill what they were accepting MORE of.

When it was my turn, I walked forward, and instead of handing the penny to her, I dropped it on the floor. I stooped down to get it and then couldn’t decide where to put it. I fumbled awkwardly deciding what I should do with the coin while trying to still accept the dollar and her hug. Finally I just dropped the coin down onto the table and walked back to my seat.

That moment probably didn’t stand out to anyone else in that room, but God designed it to happen exactly that way so that He could get a message through to me that He has been trying to tell me for years.

Here’s the thing: when left to myself, I’m going to mess it up. Even offering up my small penny (insert here time, talents, gifts) can end up being a mess. All we were called to do was to give up our small penny to accept the larger gift of MORE. And still I dropped mine on the floor and had to fumble around for a few minutes.

God used this picture to remind me that He designed me exactly this way. I am going to drop things, blurt out things, catch on slowly at times, or just plain old mess things up. I can’t even hand in my penny the way that I’m supposed to.

Left to myself and my own devices, I’m a mess.

BUT- He designed me this way for a bigger purpose. My struggles and messes can be used for His glory. My difficulties that cause me to drop to my knees offer Him a type of praise and submission that wouldn’t happen if I never needed to fall to the ground to search for my offerings.

My being a mess encourages others to step forward more confidently. My way of getting things wrong a few times before I get them right may help remind those around me to keep pressing forward. My blowing it often keeps me reliant on Him, and it keeps others from elevating me at all…which leaves more and more room for Him to get bigger and me to stay small.

In that moment, instead of feeling any shame or doubt or regret, I felt FULLY accepted, FULLY loved, and FULLY prepared to be exactly the person that I am, messes and all. He whispered to me “I love you. I love that you’re a mess. I love that you are real. I love that you don’t need to get it right and that you just want to be with me.”

Talk about finding more PEACE!

Even though I struggle to just simply hand over my two cents to my Father, He still gives me the MORE than I need to go out and do His will. Amazing, right?

The same is true for you.

Maybe you get it right every single time and God uses that for His glory. Or maybe you don’t. Maybe you’re like me and tend to just never fit the space that you’re given. To you I would say, embrace it. You’re called to MORE and your shape that doesn’t fit is exactly the vehicle that God needs to get His message out.

You were designed ON PURPOSE and FOR A PURPOSE and you trying to be or do anything else isn’t doing anyone any favors.

BE the you that He designed you to be- messes and all. Offer up your two cents and accept the MORE that He has waiting for you.

Love y’all! Will post again later this week with some pictures and a quick recap of the trip.