Kara

Wellness Witness Giveaway!!!

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I’m so excited to be announcing our first Wellness Witness Giveaway!!!

First, here’s what you can win:

If you’ve followed my page for long, you’ve read about my love for a company called Cross Training Couture. This is company that sells modest, faith based workout tops with uplifting positive messages.

Here are my favorite two tops. However, they currently sell 7 tanks different ones.

Here’s some of my other favorites that I hope to own someday:

 I love these tops for many reasons, especially because they are lightweight, they don’t cling tightly and they are modestly cut. I also love that they incorporate my belief in faith being our motivation for fitness.

The winner of this giveaway will get to choose the TANK and the size that they’d like and I’ll have it shipped directly to your house. You can view all of the amazing tops at http://www.crosstrainingcouture.com/.

 To enter you need to “LIKE” the Wellness Witness Facebook Page then:

 SHARE the Wellness Witness Facebook Page. To do this:

1-  go to the Wellness Witness Facebook Page and click on the icon that looks like a wheel type thing beside the word MESSAGE or FOLLOWING, depending on your page settings.
2- Once you do that, click SHARE.
3- Enter whatever message you’d like to accompany this page being shared on your wall and then click SHARE PAGE. Make sure that the privacy setting is set to “Friends” so that they can see this post on your newsfeed.
4- Either post on the Wellness Witness facebook page or private message me and tell me that you SHARED the page. That will enter you into the drawing.

**The second option for entries into this contest is to use the INVITE option on the page to individually invite friends to like our page. You can earn additional entries into this contest for every person that posts on the page and says that YOU sent them. Each time someone tells me that YOU referred them, you’ll be entered into the drawing again. 

The contest is open from today at 1:30 p.m. until next Sunday afternoon, March 23rd at 1:30. The winner will be selected using random number generator and announced next Sunday night.

GOOD LUCK!!!! Thanks for your help in spreading the message of faith based fitness and being witnesses in ALL that we do- including our health and wellness. I appreciate every one of you!

Skillet Chicken- KID APPROVED! :)

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In our home, my kids don’t always love the meals that we
prepare.
They would rather have chicken nuggets and macaroni and
cheese than fresh cooked vegetables and roasted chicken. I get it. I do. Truth
be told, some days I would rather eat macaroni and cheese, too. But I’ve
learned that this is not a good choice for my body (except for the occasional
splurge) and that eating foods such as that make me feel lethargic later on and
they take me further away from my goals.
We do not choose to prepare more than 1 meal per night, so
our kids are faced with two choices most days: 1- eat and enjoy the healthy
food we have prepared 2- watch us eat the healthy food and be hungry. There is
some flexibility in this. For example, I always put on their plates some fruit
or vegetable that I know they will eat and enjoy. We also only ask that they
try at least 3 bites of any item on their plate. After those three bites if
they choose to not eat more, we don’t force them to. Before bedtime, if they’re
hungry we let them have a bit of natural peanut butter or another semi-healthy
snack.
This is what works best for our family. Feel free to do
whatever works best for yours.
However, we have recently found  a recipe that makes us all happy.
I’m calling it Skillet Chicken, although the site I found it
on calls it “Cracker Barrel Grilled Chicken”. You can find the full recipe with
pictures and instructions here
Basically, I put together some Italian dressing, some lime
juice and some honey and chicken breasts that I had cut into strips.
They recommend that you marinate these for an hour. I’ve made them twice now-
once when I marinated for an hour, and then last night when I only had 15
minutes. They turned out about the same both times, so if you don’t have a full
hour to marinate, it’s okay.
Once the tenders are marinated, add them to a skillet. There
will be a lot of liquid, but that is how it’s supposed to look. I messed up
last night and put too many in the same pan, so I had to move them and start a
second skillet full.
And then, you just let them cook.
I kept mine around a
medium-high heat (a 7 out of 10 on my dial) so that they stayed simmering.
Every once in a while I would stir them or flip the tenders over. I took
pictures for you in 15 minute intervals so that you could see how the liquid
absorbs.
Mine generally take between 45 minutes to an hour and there
will be times that you think there is no way that all that liquid is going to
absorb. But stick with it and just keep cooking them.
At the end, all the liquid will have transformed into a
delicious sauce that will coat each tender. The chicken is moist and tender and
the sauce is delicious.
Each kid asked for seconds and then third helpings, which
makes this Momma extremely happy.
I encourage you to visit here
and to give these a try. So, so good!
Easy and only a few ingredients means this is the perfect
Wellness Witness supper. I served ours with skillet cabbage and sweet potato
patties/fries. I’ll post those recipes soon, too! It isn’t a QUICK meal, but
it’s low maintenance and I was able to clean the kitchen, prepare our side
dishes, and help K with her homework while it was cooking. Try this recipe and
then let me know what you think!

9 years…and God sized dreams

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Today, my husband and I celebrated our 9th Wedding Anniversary.

Here we are 9 years ago:

And here we are today:

Life has been good. We have been blessed. I’m glad that this amazing man chose to love me, but even more grateful that he has chosen to love and follow Jesus. God has done such an amazing work in our lives and in our home and I am forever grateful for that.

Today, he surprised me with the most thoughtful gift.

Before I show you what it is, I should give you a bit of background.

Over the past 15 months, God has taken me (and our family) on quite the journey. He has quite literally transformed my heart and my body from the inside out. You can read more about that here.

From that experience, God has birthed in my heart a desire to create and lead a Wellness ministry. For a long time I was afraid to talk about it for fear of failing, but I’ve gotten past that. For whatever reason, I feel like this is the direction I’m supposed to walk in and so even though it’s a bit scary, I’m putting one foot in front of the other.

This website and the facebook page were the first little baby steps on the path towards getting this wellness ministry off the ground. I don’t know where God will choose to take it, and I’m okay with that.

I dream about being able to enroll in the Revelation Wellness Instructor training program. This fitness certification program is different from any other that I’ve ever heard about and involves so much more than just learning how to train someone physically. Revelation Wellness trains their instructors to lead those around them to freedom and health found in Jesus and focuses on Biblical wellness- which is the desire of my heart. My God-sized dream is that one day I would be able to lead in a ministry that helps others learn to be healthy and whole, to honor God with their bodies as well as their spirits and actions, and to learn to love the person that He has created them to be. I truly believe that Revelation Wellness instructor certification is a big part of this. I dream about being able to lead group classes at local churches, outdoor training classes, wellness workshops, online webinars…and much more.

So, I dream towards it. I save any money I make through extra projects and work to it. Each month any money that I have left over goes into my wellness ministry envelope. And I’m inching closer. I still have quite a ways to go, but I’m getting closer. And with each day, I get more excited about what I see God doing in the lives of those that are joining with me through Wellness Witness and are committing to live healthy to honor Him.

My husband is my biggest supporter and cheers me on with ALL my crazy plans. Today, he gave me a present that had a new pair of workout pants, a new workout shirt, and an embroidered jacket.

He has my ministry name put on it and told me that he picked this out so that on the first day that I get to lead one of my group fitness classes, I could wear it.

How thoughtful was that? I love that not only does he let me dream BIG dreams, but He dreams them right along with me.

What about you friend?

What are your God-sized dreams?

What is God prompting you, urging you to do?

What can you not stop thinking about?

I’m praying for anyone who reads this for BOLDNESS and COURAGE to start taking steps towards making your God-sized dream happen. It will happen in His time, and as He wants it, but you must be willing to obey and get going.

I’m cheering for you and I’m proud of you!

Used up…

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“You are responsible for the talent that has been entrusted to you.”- Henri Frederic Amiel
 
I read those words and stopped.
I read them again.
Responsible…I am responsible for any talent entrusted to me.
 
Or to put it in different terms- I am accountable for the gifts I have been given.

I am
accountable for stewarding them well. 

Accountable…to who? 

God. 
The One who crafted these same gifts into our lives and very being. 
.
There
is a  famous quote by Erma Bombeck that says: “When I stand before God
at the end of my life, I would hope that I would not have a single bit
of talent left, and could say, ‘I used everything you gave me’ “.
When
I reflect on my own life, I can’t say that this is always true for me.
 In the areas where I have been gifted, I don’t always choose to freely
share with others. Sometimes I do, but other many times, I don’t.
I
use excuses such as “I’m busy…they are fine without my help…I don’t
want to seem like a ‘know-it-all’…it doesn’t really matter anyway…they
don’t need me…someone else will do it”. 
Maybe you’ve used similar excuses. 
But, I’m responsible- No, I’m accountable for how I handle what God’s given me. 
ALL of it. 
Not just on the days that I feel like
helping, or the days that it’s a quick, simple fix, or on days when I
have nothing else going on. 
Not just some days- EVERY day, because we never know when THIS
day will be our LAST day. 
Am
I using every bit of what He has gifted me with for His glory? 
Am I
serving others in love?
 Am I equipping others to serve as I share with
them what I’ve learned? 
I’m renewed today to look for ways to use up my gifts- to pour out my talents. 
Friend, YOU are gifted and equipped to serve others. 
You have been given
something unique that no one else has. 
Will you be willing to share it? Are you willing to share it?
Will you offer it up as a sacrifice so that others can be blessed? 
Maybe
you’re gifted with
the words of encouragement, or the ability to organize and plan events.
Maybe you can teach or mentor or prepare meals. Perhaps you have been
gifted in music or drama or in doing the necessary functions of any
organization such as cleaning, opening doors and
being a smiling face to those that need it. 
WHATEVER YOU ARE CALLED TO
DO, DO IT. 
When
you feel that little nudge telling you to stop in your tracks and to go
speak to someone, that is the Holy Spirit prompting you.
 I know..I KNOW-  it
feels weird. But there is blessing in that moment when you choose to
submit and follow His leading. 
When
you feel led to encourage someone you know who is walking through a
tough time, do it. Your words may be exactly what they need to hear to
keep going. 
Maybe you’ve been praying for a “sign” or for guidance on whether or not you are supposed to move forward with a dream God has planted in your heart. Perhaps this could be the sign that you have been waiting on? 
Bottom line- what we choose to DO matters. And of equal importance- what we choose NOT to do matters. Let’s be bold and use up every bit of what we have to serve and love those around us. 
 

Fat-Loss Friendly Pancakes

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A couple weeks ago, I enrolled in a program by Leslie Ann Quillen called Fat Loss Cooking School.

Once we started eating whole, nutritious foods for fat loss instead of eating reduced calorie or reduced fat foods for weight loss, we quickly realized that we needed to come up with some new recipes. I’ve learned a LOT of great recipes from the Momsanity Sisterhood, from Beyond Fit Physiques and from Pinterest, but still needed some new ideas and techniques.

Fat Loss Cooking School has given me some great ideas so far, and my favorite one I was able to adapt a bit to fit our family perfectly. I have tried MANY protein pancake recipes and fat-loss friendly pancakes and to be honest with you, I just don’t love them. However, today’s recipe I LOVED. I wanted to share it with you in case you might like it, too.

I still make whole wheat pancakes for the kids with mini chocolate chips and whipped cream on Saturdays, but am no longer tempted at all by them. In case you’re still struggling for a good pancake alternative, you may want to try this one!

Ingredients:
1/2
c. old fashioned oats
1 large egg

1/4 c. + 1 TB Egg Whites
½ c. cottage cheese
½  tsp. vanilla extract
½  tsp. ground cinnamon
¼  tsp. baking soda
Pinch of salt
2 TB. PB2 (You can find this in the Peanut Butter sections of most grocery stores now)
1 packet Stevia in the Raw


DIRECTIONS
1.
In a food processor, grind oats until they are the consistency of flour.  I
use the small canister for my Ninja and it works great. Once ground down, Add
cinnamon, PB2, baking soda, Stevia, and pinch of salt and pulse until combined.


2.
Add egg whites, cottage cheese, vanilla extract and blend well in food
processor.  The batter may seem slightly runny at first, but will thicken
as the oat flour absorbs the moisture.

 

(If using a pancake griddle, I preheat mine at this point to 325-350 degrees)
I
grease my pancake griddle (or skillet) with butter, but you can use your
favorite non-stick cooking spray or coconut oil if you don’t prefer butter.

3.
Pour out pancake batter onto skillet and cook over medium heat until
bubbles appear on the surface and edges are set. Be prepare if these take
longer to cook than normal pancakes and don’t bubble as much as the standard
pancakes do.  Flip and cook a few minutes more until lightly browned.
 
Makes 6 pancakes. 
I eat 3 or so of them spread with Natural PB. DELICIOUS!!!They remind me a bit of french toast consistency depending on how much you cook them.

 

Sharing our Successes…Meet Cindy!

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I want to start a new series of posts for you about real life success stories of those who have made changes towards living a healthier lifestyle.

For the first success story, I’m featuring a friend I met online named Cindy. I know that after reading her story and seeing her incredible before and after pictures, you’ll be inspired and motivated as I was.

Without further ado, meet CINDY! 🙂

Background Info:
Tell us a little bit about
yourself.
I am a wife
and homeschool mom of four kids: my daughter is 8, and my sons are ages 6, 5,
and 3. Before having children, I worked in TV news (first as an assignment
editor, then as a newscast producer). I left TV and went to work for the
Australian Embassy in DC for four years, as a Public Affairs Officer. More
recently, I became a TRX instructor at my gym and hope to inspire others to become
fit and healthy.

I have always
wanted to adopt, so after we had two biological children, my husband and I
started the process to adopt a child from Taiwan. We adopted our third child
from Taiwan in 2009; about a year later, our agency contacted us to tell us our
son had a biological baby brother placed for adoption at the same orphanage. We
returned to Taiwan in 2011 and brought him home to join our family.
Your Story:
-How long have you been on this
journey?
I have been
overweight for as long as I can remember. Over the years, I have tried pretty
much every diet plan. I have counted calories and points; done the high
protein/low carbs; eaten only soup and exercised like crazy. I would typically
lose weight but as soon as I stopped “dieting” the weight would return, plus a
few pounds.

-What was the turning point for you? (What made you decide it was time to get
healthy?)
I saw a photo
of myself taken in June 2011, when we met our youngest son in Taiwan. Usually,
if someone was taking a photo of me, I could stand a certain way or make it so
you could only see my face in the photo. But this photo was a candid and I was
shocked when I saw it, at just how big I had gotten. I always thought I
“carried my weight well” but this photo said otherwise.

 

Pounds/Inches lost?
My highest
non-pregnancy weight topped out at about 186.  
 I weighed in at 140 last summer.
I now weigh 146. I have been working on lifting weights, so I expect to gain a
few pounds but the number on the scale doesn’t matter to me as much now,
because my personal trainer measures my body fat each month – that gives me a
better perspective on my body composition that the scale. Since he started
measuring it a year ago, I have lost about 9% body fat (I had already lost
about 30 lbs before he measured my body fat the first time. In the last year, I
have worked to build muscle and reduce body fat.)
Inches lost –
I have lost 8-9 inches from my waist; about 10 inches off my hips; 5-6 inches
off my bust/chest area – yes, I have dropped several bra sizes.

-Clothing size difference?
At my highest
weight, I was wearing sizes 14 and 16. I now wear a size 4 in most clothes;
occasionally a size 2 or a size 6 depending on the brand and the style. I have
always had a range of clothing sizes in my closet from when I would lose and
gain weight in the past – anywhere from a sizes 10 to 16. I have a size 8 dress
I bought on clearance that I hoped to wear one day – it’s too big now. I’m in
the process of clearing out my closet because I am not worried about gaining
back the weight this time.

-Any other medical stats that changed such as cholesterol, blood pressure,
blood sugar, etc.
I had a
check-up last year, and while I have always been pretty healthy, all of my
numbers showed a major improvement from the last time my cholesterol/blood
pressure was checked. I recently checked my “heart age” on this website: http://www.heartage.me – it put my “heart age” 13 years younger than my
current age.

-Your blog/website/instagram account:
http://www.welltrainedmama.com
http://www.facebook.com/welltrainedmama
http://instagram.com/welltrainedmama

-How did you get started? What was the first change that you made?
In January
2012, I started by setting a goal to get to the gym 3x a week. Once I was on
track with that goal, I started setting new goals each month (for instance, try
a new class at the gym, learn to jump rope, complete a push-up challenge,
sign-up and train for a race, etc). I didn’t make any changes to my diet/food
at that point – only tracked calories. In 2013, I started following a program
called Atomic Weight Loss. Through that program, I have re-learned how to eat.
I follow my personal nutrient plan and eat probably twice as much as I was
eating when I was “dieting.”

-What is your workout routine/schedule like?
I typically
participate in 3-4 group exercises each week, usually Boot camp and TRX
classes. I lift weights 3-4 times a week, and also try to run 2-3 times during
the week when I am training for a race. I just returned to running last spring
and will be running my first 10K at the end of March.

-What eating plan or food choices do you follow?

Atomic Weight
Loss – http://www.atomicweightloss.com
I eat
according to my personal Atomic Weight Loss plan, which includes the amount of
protein, fiber, carbs and fat I should be eating each day. I don’t count
calories any more, rather I focus solely on nutrients instead.


-What helped
you the most on this journey to be successful?
I have been
successful at losing weight in the past; the nutrition has been huge for me –
and the reason why this time around, I have been so successful. I finally
understand how my body processes food; I try to “eat clean” most of the time.
This has become a complete lifestyle change for me – but I had to do it in
small steps. If I had tried to do it all at once, it would have been too
overwhelming.

-What words of advice do you have to give those who are ready to get started?
 Set small goals
that are measurable and attainable. Maybe set a goal for a week or a month.
Stick with making small changes one at a time.


-What words of advice do you have for those who think they will never be able
to turn things around in regards to their health or that may be discouraged?
 Philippians
4:13: “I can do all things through him who strengthens me.”

You must
change your mind set. One day at a time. One step at a time. Capture those
negative thoughts and tell yourself the truth: You are more than just a number
on the scale. You are stronger than you think. You are created in the image of
God, to glorify Him. I would never say to someone else what the little “voices”
in my head used to say to me. It’s going to take time to reach your goals, but
it is worth it and you can do it.

-How do you make time for fitness/healthy eating in an already busy schedule?

 The
gym/working out is part of my daily schedule. I mark my workouts on my calendar
like an appointment, so I don’t overbook myself. I have learned to say ‘no’ and
limit extra activities in our schedule. I participate in online Bible studies
that allow me to stay on track with the kids’ school work during the day. And I
do my grocery shopping and other errands in the evening when my husband is
home.

-Any other
info you would like to share?

I had a bad accident in college where I fell about 20 feet
from a lift while videotaping a football game. Because of my injuries, every
doctor since then has told me running is bad for my lower back. I have suffered
from back pain for the last 15+ years. I let that be an excuse for why I
couldn’t work out and why I had such a hard time losing weight. But by God’s
mercy and healing, I have been able to get back into running – I ran two 5K’s
last year and an 8K, and will be running my first 10K later this month. When I
run now, I praise God because He has given me the ability to run and I love
that time where I can listen to praise music and mentally list all the
blessings for which I am grateful.

I will celebrate my 40th birthday this year and
feel healthier than I did at age 30.

Check out these awesome before and after shots!

Wow, huh?!?!?

Friends, YOU can do this. Use her story as your motivation and encouragement today. And head over to her page and show her some love 😉 So proud to know you, Cindy!

If you’ve got a Success Story that you’d like to see featured here, please email me.