Kara

November At-Home Program now Available!!!

October 27, 2015 By Kara 2 Comments

About six months ago, God gave me the vision for launching at At-Home Workout program for those of you who want to get stronger physically, spiritually, and emotionally, but who couldn’t make it to our local WellnessWitness Workout group classes.

Last month we launched the At-Home program and today, I’ve got the November package ready for you!

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 THREE private videos of full length FAITH BASED Metabolic Workouts. These will be scheduled and repeated to last you the entire month.
-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
-Encouragement straight from the Bible about who God has made you to be
-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/w3november#

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.
–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 November? 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 4 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/w3november#

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!!!

Kara

Workout Wednesday: DRUMS! “The River”

October 21, 2015 By Kara 2 Comments

Hello, friends!

Happy Wednesday!

For this week’s workout video, I’ve got a new drumsticks song for you. This one is a leg burnout and is SO fun! It’s to the song “The River” by Jordan Feliz.

Grab your sticks or your kitchen spoons, or some old paint stick stirrers and get ready to STIR UP YOUR JOY!!! 🙂

If you’re reading this through your email, click HERE to see the video!

Hope you love it!

Tasty Tuesday: Zoodles!

October 20, 2015 By Kara Leave a Comment

Hey, friends!

I have long heard others rave about using zoodles, or zucchini noodles, as a pasta substitute.

I’ve tried them before, and they were just NOT great.

After trying some different strategies recently, I think we finally figured out how to get them to taste great, and to have the right texture without being soggy.

Here’s what I did:
1- Gathered three medium zucchini and washed them well.

2- I cut off the end of the zucchini and then used my handheld spiralizer to begin making the “noodles”.

As I would get down to where one side was extremely pointed and hard to use, I would just chop it off and start again.

My Spiralizer has two different sizes you can use for the noodles. I first started with the side that made wider, fettuccine sized noodles, but ended up switching to the end with the smaller openings to make spaghetti sized noodles.

3- I lined a large baking sheet with double layers of paper towels and then spread out the zoodles across the pan.

I sprinkled with a little salt and then put another double layer of paper towels over top.

4- I waited. I came back and checked the noodles at 15 mins, 30 mins, and at an hour.

As you can see, they started releasing a lot of water. I didn’t take a picture, but at the 1 hour mark the paper towels were completely soaked through.

5- Next, I took the wet paper towels off of the top and added dry ones. Then I took the entire bundle and rolled them up to squeeze out a little more water.

6- Heat up a skillet with some oil of your choice (I used EVOO). I added my zoodles along with some garlic, black pepper, and a little more salt. I cooked until they were tender- probably around 7-8 minutes.

These zoodles will take on the flavor of whatever you’re eating them with, so season well or use a great sauce over top. We used ours with spaghetti sauce.

I used three medium zucchini for this batch and it really wasn’t enough for my husband and I.

If you’ve followed this blog for long you know that I LOVE a good pasta alternative. I’ve used spaghetti squash, broccoli slaw, spinach, and even green beans in the past. I would say that these zoodles are probably my favorite so far now that we’ve found a way to keep them from being soggy.

I do plan to make these again but will probably make them more often in the summer when I can get fresh zucchini easily and affordably. Hope you enjoy!!!

Workout Wednesday: 12 minute full body LIVE workout

October 14, 2015 By Kara Leave a Comment

This week for your Workout Wednesday, I filmed a 12 minute full-body workout for you during one of our live classes. This one will target your whole body and only take 12 minutes.

Make sure that you warm up well first, then grab a set of challenging weights and jump right in. When you’re done, cool down and stretch and then let me know how you liked it!

Hope you all have a great day!

If you are reading this through your email and can’t see the video, click HERE to see it.

Monday Morning Motivation

October 12, 2015 By Kara Leave a Comment

A few weeks ago I was watching a periscope broadcast by Michelle Myers and she was teaching the importance of asking yourself the following question: IS THIS GOD’S BEST?

Four words that seem simple but can bring such profound clarity and wisdom: IS THIS GOD’S BEST?

This question can be applied to every area of life: our food choices, our relationship choices, our employment decisions, our use of free time, or words with friends and/or our families, etc.

I’ve used it repeatedly since I first learned it, and it has helped me tremendously.

On a stressful day where everything has gone wrong, I’m tempted to hit the nearest drive-thru that I can find to self-medicate with a milkshake. But once I stop and ask myself “Is this God’s best?”, I’m able to see it more clearly and to know that it is not the wise choice.

(If you can’t see the video, click HERE)

When choosing relationships, or determining my response in difficult situations, “IS THIS GOD’S BEST” helps me to choose a response that is more in line with God’s will.

When all I want to do is to lay around and to skip all physical activity: Is this God’s best? No. I know it isn’t. So I get up and I get moving.

When I am living in fear or anxiety instead of trusting in His plans and promises I can ask, “Is this God’s best” and I know not only is it not His best, it’s also against His design for my life.

This question helps me reframe quickly and to put things back into perspective.

I hope that it helps you!

Also, due to popular demand, the “Burpees, Squats, and a Whole Lot of Jesus” shirts have been re-listed for sale. The sale will be available for the next 7 days. To find more info or to order yours, go to www.teespring.com/wellnesswitness .

Pumpkin Protein Bread!

October 8, 2015 By Kara Leave a Comment

It’s Fall and that means pumpkin EVERYTHING, right?

I LOVE pumpkin muffins and chocolate chip pumpkin bread from local bakeries, but I don’t love the way I feel after eating it. Low energy, blood sugar dips, increased hunger and cravings…the list goes on.

I’ve tried several pumpkin bread recipes recently and have finally created a recipe that is not only healthy and fat loss friendly, but also DELICIOUS! This recipe is gluten free, dairy free, and grain free.

You can make it into muffins, you can add chocolate chips, you can take out the protein powder…and it’s all still delicious.

1. Preheat oven to 350.

2. Ingredients:
Mix together in one bowl:
1 c. almond meal/flour
1/4 c. coconut flour
1/2 tsp sea salt
1/2 tsp baking soda
1 and 1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ground cloves
1/2 tsp ginger
1 scoop vanilla protein powder

In another bowl mix together: (Note: I use a hand mixer)
1/3 c. honey (I try to use local honey)
1/4 c. melted coconut oil
4 large eggs
1/4 c. unsweetened applesauce
1 cup unsweetened pumpkin

3. Combine the dry ingredients with the wet ingredients and mix well. Again, I use a hand mixer.

4. Grease your loaf pan or muffin tin REALLY well. I use coconut oil for this, but you can use whatever you prefer.
5. Pour the batter into the pan and try to smooth out the top.

You can see here that I totally didn’t grease my pan well enough!

6. Bake.
For a loaf pan you’ll bake for around 40-50 minutes. I like mine a little more under-done, so I stick to the lower end, but some like it more done and cook it for 50 minutes or longer.

If making muffins, cooking time will be significantly less. Start with around 20 minutes and check often to see when they’re done.

My loaf makes about 10 servings, so here’s the nutrition breakdown:
(This is for the recipe as written including the vanilla protein powder and without chocolate chips).

Per slice: Carbs: 8.8g
Fiber: 3g
Protein: 7.7g
Total hormonal carb per slice: NEGATIVE 1.9

I don’t ever look at calories or fat, but wanted to know what my total hormonal carb number would be for these. If you’re not sure what I’m talking about, I plan to post more about this next week on the blog. You can catch a quick synopsis here on this recipe post:
I hope that you enjoy this recipe as much as we have. We are making between 2 and 3 batches a week as all four of us love it- and that’ saying something because my kids are sometimes not fans of my healthy recipes 🙂

Enjoy!!!