Exercises and Workouts

Wellness Witness Workout #6 (with Video!)

September 6, 2014 By Kara Leave a Comment

I try to post a workout for you each week or two that you can do from home. These are typically ones that I have used in one of my group fitness classes.

I’ve had many questions from some of you who weren’t sure quite how to perform a move, so I’ve decided to upload a video with them from here on out when possible.

I’ll list the workout first, and then upload the video link afterwards.

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Wellness Witness Workout #6

The only equipment you need is a
set of moderate hand weights/dumbbells (heavier=better).

*Remember, the style of workout is called REST BASED TRAINING. That
means you will push until you can’t keep going, and then you rest until
you’re ready to start back. You should be breathless, have burning
muscles, and be hot.

*Attempt these exercises at your own risk. Wellness Witness is not
liable for any injuries sustained while attempting these workouts.

*Do a full warm-up before getting started!

Set 1: (Each move should be done for 30 seconds, then you move on to the next move in the set. Once at the end of the set, repeat TWO more times for a total of three times through).

Low/High Wide Run
Plie squat with tricep extension
Plank with hip drop
2 pushups/hop up to squat position/stand

*After the third time through this set, rest 30 seconds.

Set 2: (Each move should be done for 30 seconds, then you move on to the next
move in the set. Once at the end of the set, repeat TWO more times for a
total of three times through).

Squat/Bicep Curl/Overhead Press
Switch Jumps (jumping lunges)
Row on 1 leg (switch legs at 15 seconds)
Crazy Crunches
Curtsy Lunges with knee up on side (Switch legs at 15 seconds)

*After the third time through this set, rest 30 seconds.

Set 3: (Each move should be done for 30 seconds, then you move on to the next
move in the set. Once at the end of the set, repeat TWO more times for a
total of three times through).

Running Rows
Jump Front/Back/Open Squat/closed
Wide Leg Situp with 1 heavy weight
Plank with alternating shoulder taps

*After the third time through this set, rest 30 seconds.

FINISHER: 1 time through HIGH KNEES for 30 seconds

*Stretch, cool-down and spend some time praising God for a body that can move!

Here’s the link to today’s video. This will take you through each exercise and explain how to complete it. GOOD LUCK!!!

(*If you’re reading this post by email subscription, you may need to visit the blog and/or YouTube to view the video. )

Two Percent + At Home Workout Ideas

September 2, 2014 By Kara Leave a Comment

I shared this image today on the Wellness Witness Facebook page and on my Instagram account.

In case you don’t follow either, I wanted to share it with you here.

Think about that for a second…

By spending 30 minutes moving our bodies, we have only invested a measly 2% of our daily allotment of time. 2%!!!

Your return on investment for that 2% is magnified ten-fold.

On days when you exercise, you will:
*Have more energy
*Have more clarity of thought
*Be more focused on the tasks at hand
*Will have improved mood/emotional well being
*Be better prepared to handle stress
*Will be more conscious of food choices that you make

Not only that, regular exercise:
*Lowers the risk of developing or dying from heart disease, stroke, or diabetes
*Has been proven to prevent certain types of cancers
*Improves bone density and strength
*Can expand lung capacity
*Helps with balance and therefore can help prevent falls and fractures as you age
*Can improve sleep quality

And these are just a few of the more commonly accepted benefits!

Our bodies were made to move. Regular physical activity is essential for those that are able bodied enough to do it.

I know for me, exercise used to not be possible because I didn’t “have time” for it. I work, am raising two small children, serve in my church, volunteer at various functions, and was busy serving in other capacities.

Until I realized that I had to make exercise a priority. I decided to commit 30 minutes a day.

30 minutes is the most I spend at a time exercising. And as you read above, that’s just 2% of my day.

If being honest, I think you could agree with me that we spend far more than 2% of our time on activities that certainly have less benefits to our bodies or our minds including: social media, television, and lounging around.

The hard part for me to accept (and possibly for many of you) is that we DO have the time, we CHOOSE not to make the time for exercise.

It doesn’t have to be complicated or involve a lot of expense. To find the best workout activity for you, you must first decide on something you ENJOY doing.

Do you prefer to be indoors or outdoors? Participate alone or with a group? In a facility such as a gym or at home?

It can be walking or running, a sport such as basketball or volleyball, dancing, swimming, weight lifting, group fitness classes, zumba…anything that gets your heart rate up and pushes you to challenge yourself.

If you’re like me and you’re in a super busy season of life, at-home workouts are the way to go. I started by finding a corner of my family room and utilizing my computer and a set of hand weights. It didn’t take much room, and it didn’t require me to pay for an expensive gym membership or to leave my kids with someone else. I invested no more than 30 minutes 3 times per week and after faithfully plugging away week after week, change happened. I began to not only see physical transformation, but emotional, and spiritual as well. As I pressed in further and asked God to help strength me to do this in HIS name, He gave me the endurance I needed to press on.

And it changed everything.

If you are looking for a good place to get started, here are some of my favorite options:

(Some are free online resources, others are subscription based. I am not being compensated or recognized by any of these organizations, I just want to ‘share the love’ as I feel they are GREAT resources!)

Refit Revolution YouTube Channel –
These three ladies are LEGIT and feature amazing dance based workouts that will have you up and moving, smiling and dancing. Seriously fun stuff.

Revelation Wellness At-Home Workout #1
10 minute at-home workout

Revelation Wellness At-Home Workout #2
10 minute at-home workout

If you love the RevelationWellness workouts, I encourage you to check out RevelationWellness VIP-TV where for $10 a month you have access to an entire library of workouts, work-ins (devotion type videos), and a facebook group.

PrayFit At-Home Workout DVD– this is a 33 day program led by Jimmy Pena, the founder of PrayFit. I have not done this one myself, but I trust Jimmy’s knowledge, expertise, and most of all his heart for Christ.

Momsanity YouTube Labor Day Workout– this is a free 10 minute workout on YouTube.

Momsanity LowerBody Workout– another free 10 minute YouTube workout from Momsanity.

If you love these Momsanity workouts, I encourage you to check out the Momsanity Sisterhood, where for $20 a month you have access to multiple workouts, a monthly scripture calendar, recipes and a facebook group.

JillFit Physiques Metabolic Effect Type Workout– this is a free 20 minute workout from JillFit Physiques, one of my favorite metabolic effect style workouts.

If you really like Yoga, I cannot recommend Holy Yoga strongly enough. They take yoga and redeem it for Jesus. POWERFUL STUFF. Here’s a link to their DVDs for purchase.

There are many at-home workout DVDs that you can purchase from companies such as BeachBody. There are many great BeachBody reps out there including: Michelle Myers ,
Choose Health Kelly, and Well Trained Mama.

Another favorite of mine is a company called Faithful Workouts. In fact, Michelle, the founder, just launched an entire program including workouts, recipes, menu plans and more FOR FREE!!! More info here.

There are MANY, many great resources out there, and a large portion of them are free. The bottom line: FIND ONE YOU LOVE AND THEN COMMIT TO DOING IT!

And if you’re one of those people that just don’t love it, keep pressing on anyway. Eventually, you will start to enjoy it and even to crave it.

You CAN do this in His strength and for His glory. This is kingdom work, friends, and it’s worth it.

As always, I’m praying for you and cheering you on!!!!

Choose your HARD.

August 7, 2014 By Kara 2 Comments

My alarm went off at 5:17 (I have this weird thing about waking up
at odd minues- I could never do a 5:15 or a 5:20- it’s always an :11 or :17, :47,
etc).

I immediately thought about how much I wanted to continue
sleeping.

I considered how busy the day ahead was going to be.

I thought about all of the day’s demands: taking care of my kids,
my husband, my students, my home, my body.

I didn’t want to get up. It was hard.

But I knew that a group of twenty some ladies were counting on me.

And I knew that they were experiencing the same thoughts and
having to CHOOSE to get going even when everything in them said to stay put.

So I got up.

I put on my workout clothes, spent a few quick minutes with
Jesus, and then hopped in my car to drive to the park to meet my workout group.

I Showed up.

And even as I arrived, I still wasn’t ready. I had a bit of a grumpy attitude
and questioned if I really should be doing these classes three times a week. I
began to doubt the calling that I had been given.

But then the first lady showed up. And then another, and another,
and still more. Twenty one brave souls showed up, and even though several were
brand new and we were missing a few of our regulars, we had a great time.

When it’s dark, and the responsibilities of the day lie ahead, it
can be difficult to face the day with enthusiasm. It can be hard to KNOW that
the benefit is going to outweigh the cost.

But then, we begin.

We consciously CHOOSE to start off our days by honoring Him with
our health.

We lift our weights and cheer each other on,
and as we do, we lift our spirits.

We push through when tired, and in turn, we are given energy.

We persevere when we want to quit, because we know that what we are pursuing
through these workouts goes way deeper than a number on the scale or a clothing
size label.

And before I can believe it, the workout is done. We stretch and
then close in prayer, praising God for bodies that move, for hearts that are
willing, and for the sunrise we have watched.

And then, the day begins.

For the next 16-17 hours, someone else is going to need my
attention, and will be making requests and demands from me. In order for me to
be able to do all that I have ahead of me, putting my quiet time and exercise
time first is CRITICAL.

Do I ever want to get up that early if I had the choice? NO. But I do it
because it is a matter of survival during this busy stage of life.

Some things that help me:
1- Tell a friend (or schedule to meet one) that you plan to get up and workout.
Ask them to hold you accountable. Even consider setting up a check-in that you
can do by text, email or Facebook post to let each other know that you’re up
and moving.

2- TRY to go to bed at a decent hour. I know, I get it. Late
evenings are the only time I have to myself, but I know that if I stay up
really late, I will NOT make myself get up and the rest of my day will suffer.

3- Move your alarm clock away from your nightstand. Set two
alarms. If you have to physically get up out of the bed to turn it off, you’re
more likely to stay up.

4- Lay out your workout clothes the night before OR SLEEP IN THEM.
Yes, it’s true, I do this at times.

5- Pack or lay out any items you will need for your workout the
night before. For me this means finding my car keys so I’m not frantically
searching in the morning, packing my basket with weights, my workout list, my
speaker, a sweat towel, my mat, my water bottle, my donation bucket, and my
liability forms.
For you, this may simply be getting your workout DVD loaded into the DVD player
or setting up your mat/weights wherever you will be working out.

6- Put your workout on your calendar. Seriously. Schedule it into
your day before it even begins. It also helps me to write down HOW I feel after
a workout and the thoughts I have about how good I feel so that when it’s
another day and I don’t want to get up, I can REMIND MYSELF of the benefits.

7- Keep records of the progress
you are making. Document how many days in a month you made it up, write down
the length of time you spend exercising, or the mileage you cover, or the
amount of weight you are able to lift. Also consider how you feel- with each
passing week, are you feeling stronger? Have more energy? Are you more patient
with your children and/or spouse? Are your clothes feeling looser?

Getting up early is a practice that will take a while to develop.
They say a habit takes 21 days to form. Some say this is not the case and it
actually takes much longer. It WILL take time and there will be times you will
blow it.

It IS hard to sacrifice your sleep to try to honor God with your
body through exercise, and there are indeed seasons in life when this will not
be possible. Give yourself grace for those times and keep telling yourself that
‘this too shall pass’.

But know that even if it IS HARD to get up to exercise, it’s also
HARD to not do so. When I don’t exercise, I am tired. I am grumpy. I don’t have
energy to tackle the tasks that God sends my way. And if I stopped exercising
and taking care of my body, I would gain back the weight I have lost, slip into
my old patterns of medicating with food, and THAT would be hard. You get
to choose your hard.

Here’s evidence: The picture on the left was taken before I had to leave for a workout a couple weeks ago. I did NOT want to get up and going, but the picture on the right tells you why I did. It was taken right after finishing the 30 minute workout and I was a NEW woman.

I’m praying for you and cheering you on, friends! What you do with
your body MATTERS. I know there are some that can’t get up and exercise, ones
who have physical limitations and or illnesses. I never want to take for
granted this gift of a healthy body. If you can move it for the glory of God,
you should.

love y’all!

*Please note before sending me any comments, I understand that
exercising early in the day is not the only time that matters. Some of you have
to do so at night, and that is great. Whatever works best for you is what you
should do. If you’re looking to gain more energy, impact, and endurance in your
day, however, early morning is best for 99% of us.

My Workout Playlist

August 5, 2014 By Kara 2 Comments

For me, a workout is improved 100 times when I’ve got energetic
music. It’s improved 1000 times when that music is delivering a Gospel
message and one that encourages me to push harder both physically,
emotionally, and spiritually.

I was asked last week on
the Wellness Witness Facebook Page to share my workout playlist, so
here it is! I hope it gives you some new ideas for your workouts.

Some
of these songs are several years old, and some are newer. I got many of
my ideas from your suggestions as well as from the Revelation Wellness
playlist ideas shared by instructors.

These songs get me MOVING in worship and I know they will you, too!

Boomin’- TOBY MAC

Breakdown- GROUP 1 CREW

Chase That- LECRAE

Fight Another Day- ADDISON ROAD

Ignition- TOBY MAC

Rock What You Got- SUPERCHICK

Shackles- MARY MARY

Shine On- NEED TO BREATHE

Shut us Down Ft. Lecrae- SHO BARAKA

Time For You to Go- BARLOW GIRL

Warrior (Team USA Edition)- NELLY

You- 21:03

Make a Move- ROYAL TAILOR

Got That Fire- ROYAL TAILOR

Making Me New- ROYAL TAILOR

Reckless- JEREMY CAMP

Let It Roll- GROUP 1 CREW

Joy Unspeakable- MANDISA

Today is a New Day- LOFTLAND

Everything Must Go- ACQUIRE THE FIRE

On Top of the World- IMAGINE DRAGONS

Let’s Go (Feat. Ne-Yo) Radio Edit- CALVIN HARRIS

Wanted- DARA MACLEAN

Transformed (Feat. Toby Mac)- SHONLOCK

I Like to Win- SHONLOCK

God of Hope- ACQUIRE THE FIRE

Ground Zero- BRYRON “MR TALKBOX” CHAMBERS

God Victorious (feat David Duffield)- ACQUIRE THE FIRE

At Home Workout Idea…Tabata Style

February 8, 2014 By Kara 1 Comment

Tabata workouts allow you to get in a QUICK burn in a short amount of time. They are difficult workouts, but can be done anywhere, even if you have limited space or equipment. Here are some basic ideas to get you started:

WARM-UP PROPERLY BEFORE BEGINNING!

Set #1:
20 seconds burpees
10 seconds rest
20 seconds mountain climbers
10 seconds rest
REPEAT FOUR TIMES
REST ONE MINUTE

Set#2:
20 seconds Squat Jumps
10 seconds rest
20 seconds jumping lunges
10 seconds rest
REPEAT FOUR TIMES
REST ONE MINUTE

Set #3:
20 seconds pushups (drop to knees if needed)
10 seconds rest
20 seconds bicycle crunches
10 seconds rest
REPEAT FOUR TIMES
REST ONE MINUTE
15 minutes and you are DONE!!!!

Cool down and stretch.

You can DO THIS!!!!!

Want another idea? Here’s a video link that you can do a short tabata workout with direction:
http://www.youtube.com/watch?v=YQqQ_Wipz3E

And here’s one that’s a bit slower paced:
http://www.youtube.com/watch?v=axydnGTufOs

"Getting Started with Weights" Workout

January 29, 2014 By Kara Leave a Comment

When I first started incorporating weights into my workouts, I didn’t know where to begin. I found a basic full body workout and then tweaked it to meet the equipment that I had, the time that was available, and the space in my home. For me, that means something that I could do in a confined space, something that used no more than a few sets of dumbbells, and something that I could complete in the family room while my kids were watching one television show. I no longer do this style of workout since I have started to incorporate more Metabolic Effect principles, but this is a GREAT starting point for those of you that want to begin working with weights, but have little experience.

I’ve included links with each exercise in case you aren’t sure how to correctly perform one of the moves. Please note, I am NOT a personal trainer, nor am I a licensed exercise instructor. This is simply what I found worked for me and has helped some friends that I have shared it with. Hope you enjoy!!

The “Getting Started with Weights” WorkoutThis is set up to be a three day/week workout with dumbbells. Perform each exercise back to back with as little rest as you can stand. Aim for two sets your first week and then after that try to add in a third set. I can usually complete three rounds of this within 30 minutes at the most.

*Monday and Wednesday Workout (Exactly the same both days)

*CLICK ON THE NAME OF THE EXERCISE TO BE TAKEN TO A WEBSITE TO WATCH A VIDEO TUTORIAL*
Squats with weights

Pushups

Bent Over Rows

Military Press (I do this seated on exercise ball or on table to engage the abs also)

Upright Row

Triceps Pushups on Wall

Ab Work (Combination of moves to target upper, lower, transverse and obliques) For ideas, look on YouTube.

Friday workout: Mostly the same exercises as on Monday and Wednesday, but adding in more leg exercises.

Step-ups with hand weights and a shoulder press

Triceps Pushups on Wall

Squat Jumps (if these are too difficult, just do a set of squats with dumbbells)

Bicep Curls

Bridges

Jumping lunges (If these are too hard on your knees, simply do a Reverse lunge with dumbbells )

Saturday Workout:AB FOCUS plus interval day
(Do a mix of any type of ab exercises you can find. I usually get my ideas from YouTube or from Pinterest. Make sure you target all the abs, not just upper abs).
My favorite intervals are on the treadmill. I do 30 seconds going the absolute fastest I can go (my treadmill maxes out at a 10.0, but you can do whatever speed feels like your maximum), then recover. You can also do this on any other type of equipment, or outside. Some days in the backyard I’ll just do sprints. I’ll run as quick as I can from one side of the yard to the other, then walk back to my starting point. I repeat 8-10 times. This is a super fast cardio workout that keeps burning fat for up to 48 hours if you really push it hard during the intervals.
Here’s a quick video describing them:

This workout will get you started working with weights and will help you begin to change your strength and your body shape. As the weight you are working with gets easier, increase the amount of weight you are using. Use the Metabolic Effect Principle here- push as hard as you can until you can’t, then rest until you can.