Kara

Workout Wednesday and Bold in the Soul Challenge Details

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Hey, friends!

Happy Wednesday!

First, here’s your Workout Wednesday video of the week:

If you’re seeing this in your email, click HERE to watch the video.

This is a SQUAT CHALLENGE video that is super simple and super tough! Try it and enjoy a great little quad burn. 🙂

Also, wanted to share with you some information about a challenge I’m partnering with Revelation Wellness on.

It’s called BOLD IN THE SOUL and will run for the entire month of May.

Here’s a short video describing it:

(If reading this in your email, click HERE to view Video)

So
stop and ask yourself, “What is different about me because of Jesus?”
Your answer MIGHT be YOUR Bold in the Soul word today. Or maybe not.
Maybe it’s a trait that you’ve worked your entire life to learn to love.
Or maybe it’s something God’s been working on in your heart lately.
Whatever it is, we want you to post it and share it with the world.

Head over to find out more details on the Facebook Page or my Instagram Account.

The official rules:
-You must Like/Follow both Revelation Wellness and Wellness Witness on Instagram and/or Facebook.
-Your account must be a public account (Instagram) at the time of contest winner selection.
-You
must post a picture of your #boldinthesoul word using the hashtag
#boldinthesoul and ALSO tagging both Revelation Wellness and Wellness
Witness in the main body of your post.

I can’t wait to see what you come up with! Here are some that have been posted already:

May Calendar Printable and new Healthy Habit!

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Hello, friends!

Can you believe it’s the first day of May??? 2015 is surely flying by quickly.

May is my busiest month of the year at work and so I’m trying my best to start off the month organized and committed to my goals.

May also brings with it our newest Back-to-Basics Healthy Habit #5.

If you’re new to this page, you can catch up on the past Habits by reading these posts:For the first three weeks we worked on
drinking water (find those posts here, here, and here), then we spent three weeks working on moving our
bodies (find those posts here, here, and here) and then we began working on Sleep. Read
those posts here and here. And here.
Our fourth healthy habit was reducing sugar and you can find that post here.

Today we start our 5th habit and it is: ADDING PROTEIN to our daily snacks and meals.


Why Protein?

Protein is an ESSENTIAL building block to cell growth and regeneration as well
as in your diet. It can aid in blood circulation, skin regeneration, muscle
repair and bone strength as well as in fat loss.

According to a study published in the American Journal of Clinical Nutrition in
2010, those that ate diets high in protein had reduced insulin levels, less
hunger, decreased food cravings and were able to maintain their current muscle
mass when losing weight which means LESS rebound weight gain down the road.

When we eat a protein-heavy meal, we will feel full for longer and resist the
urge to snack much easier. In fact, for every 1 percent increase in protein intake,
people naturally decreased their calorie intake by 32 to 51 calories a day!

It also requires more calories for your body to process protein as compared to
fat or carbohydrates. Protein requires TWO TIMES more calories to breakdown
than carbs!

High protein intakes can also increase bone density and
decrease the risk of osteoporosis.

Studies have shown protein consumption can contribute to
better sleep, better brain function, lower blood pressure, more energy, and
even better skin, hair and nails!

For the next month, look for ways to increase the protein in your snacks and
meals. You’ll feel fuller, have less cravings, more energy and possibly a
smaller waistline!

I’ll try to share some ideas on this page, also.

Now, here’s your monthly calendar to print off and use to stay accountable. I changed it this month as the way I instructed you to do it in April was just too overwhelming in my opinion.
For this month’s calendar, I’m going to just use TWO ways to mark each day.


IF I have met my healthy eating goals for the day (including water and the habits we have covered so far), then I’ll put a vertical line down that day’s box. If I have moved my body in exercise, then I’ll put a horizontal line across that day’s box. If I’ve done both, then I’ll have a CROSS over that day.
The goal? As many crosses as you can get for the month.

To print yours, go here.

I’ve also included 3 daily challenges per week. If you do those, bonus points for you!

You can do this!

And just in case you haven’t yet seen the items I listed in the store, go check them out by clicking HERE.

There are some super cute items at great prices. STORE closes Sunday night 10 pm EST.

Happy Friday!

Workout Wednesday! 20 minute full body workout with video: James 1:12

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Hey, friends!

This week I’ve got a full body 20 minute workout for you that is TOUGH!

I filmed it at home with my kids and we had a GOOD time filming this one for you.

Be sure to warm up before you begin and then when you’re done, stretch and cool-down.
All you’ll need is a set of hand weights and a willing spirit.
Remember it’s rest based training, so the goal is to go all out with full effort, stop and rest when you need, and then start back when you’re ready.
YOU CAN DO THIS!

Here’s the video:

If you’re reading this in your email, click HERE for the video.

Go try this one and then let me know what you think!

And because I have to state this for liability purposes: As always, consult with a doctor before beginning any exercise program. WellnessWitness and Kara are NOT responsible for any injuries sustained while attempting these workouts.

Start with LOVE

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I work as a School Counselor at a public high school. On a
daily basis I am confronted with challenging situations and do my assist students in dealing with a variety of personal, social, and academic needs.  Each day is a new
adventure and requires that I help students (and adults) come up with valid
solutions to their current situations. 

Today, though, a quick, valid solution was hard to come by. 

I had multiple
conversations with students and faculty members that are completely overwhelmed
with the amount of work that needs to be done. Not just assignments, projects,
and deadlines, but the REAL WORK in life- the hard, messy work of
loving those around us, of dealing with difficult people, of feeling like you
can’t swing the tide of all the negative things going on in society, and of
trying to make a change in life when everything is going against you.
And friends, there are no easy answers.

If I allow myself to
dwell on the enormity of a task, I’ll become too overwhelmed to tackle it.

So I begin with what I know- 

I don’t KNOW how to change all of society, but I DO know how
to change MY little corner of it.

I don’t know how to change the people around me that so
vehemently want to use hate and hurt to wound and destroy, but I CAN react in a
different way than they have experienced before. 

Instead of looking at how big the work is, I just begin by doing what I can.  

Changing the world starts by changing the space that I am a part of. And the
same is true for you.


Want to bring about change? Love the person beside you.

Want to see more grace
and peace in the world? Then show grace in your own relationships.

Change begins with love.


It doesn’t mean forfeiting convictions but it does mean welcoming everyone to
the table and beginning with love.

I can’t do everything, but I can do something. And so can you. 

Maybe you’re feeling overwhelmed today, too. Maybe it all just seems too hard
so it’s easier to just give up and stop trying.

JUST BEGIN THE WORK. 

 
Start with love.

I don’t know the answers to our very serious, very divisive societal problems currently,
but I DO know WHO holds the answers.

And I know how the story ends.

He wins.

And that’s enough for me.

Speak up today, friends.

In matters that matter, stand strong. But let love be the foundation you build from.

John 13:35 “By this everyone will know that you are my disciples, if you love one another.”

And regardless of our personal beliefs and differences of opinions, extend
grace.

You’ve got this because He’s got you. Praying for you and cheering you on!

Monday Morning Motivation Video

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Good morning, friends! Happy Monday.

Here’s this week’s Monday Morning Motivation video. In case you’re new to joining us, each week I post a short video on our Facebook Page with some encouragement to start your week off with.

This week we’re looking at doing YOUR best vs. THE best as well as running YOUR race to win (1 Cor. 9:24. )

Hope this helps encourage your heart this morning!

 
If reading this in your email, click HERE to view the video. 
 

Press on today. Praying for you and cheering you on!

Workout Wednesday- 2 quick videos you can do anywhere!

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Hey, friends!

I’m deeming today “WORKOUT WEDNESDAY” and sharing with you two of the videos from the WellnessWitness YouTube page.

The first is an upper body routine to the song “Yes We Can”. All you’ll need is a set of moderately heavy handweights.

(If reading this in your email, click HERE to see the video).

The second is a lower body routine to the song “Keep Goin'”. No equipment needed for this one- just a willing spirit!
(If reading this in your email, click HERE to see the video).

 

Make this your time of freedom and worship- Have FUN and celebrate the fact that you have a body that can move today!

Love y’all!
Let me know what you think!

As always, please exercise at your own risk and consult your physician
before beginning any new exercise program. Wellness Witness is not
liable for any injuries sustained while exercising.