I love this song.
I love a good bicep burnout.
And I think you’re going to love this mashup of the two.
Fitness
Body on Mission
This month, we’d like to invite you into a journey.
This journey may not look like one that you have taken before, and it certainly may not be one that you’ll see many others around you taking. However, it has the potential to bring you peace, hope, and a whole new perspective on what it could look like to live healthy AND free.
During the month of July, we are pressing in and asking the Lord to show us what it could look like to be a BODY ON MISSION instead of a body under construction.
We’re praying that we can all finally begin to grasp that we aren’t placed here on this Earth so that we can try to manufacture a better version of our physical bodies, but so that our hearts are transformed to look more like Christ’s.
Will this bring physical change? Most likely. But is it our main focus and goal? No.
We will train and feed our bodies well because we want to have the energy we need to love others well.
I have this friend named Claire who writes the most beautiful, Christ centered truths, and several years ago, she wrote this:
“The world says that in order to feel better about yourself, you must keep focusing on yourself. You try harder. Harder still. Harder. Do better. Suggest things to yourself. Repeat to yourself how beautiful you are, try to point out the good things, lift yourself up. Jesus suggests a different way. Read the Word to find out who you are. Repeat to Him the truth about He is, point out all of His never-ending goodness, lift others up. Point out their achievements and beauties and ways that they reflect their Maker.”
This is our focus in the At-Home Tribe.
Let’s stop looking at our thighs, at our scales, at our cellulite, or wrinkles in the mirror, and let’s look to Him. Let’s ask HIM to show us what it looks like to offer up ALL of ourselves to be used for His glory. Let’s pray and believe that we can be women who are ready to live on mission who refuse to be distracted by anything else. Body on Mission.
LIFE on MISSION!
In the At-Home Tribe, we believe that we are here to be ON MISSION and that our bodies doesn’t really belong to ourselves but to Him. We believe that we are not supposed to be gazed at and admired like ornaments, but instead to serve as instruments for HIS glory.
And if I’m being really honest, I forget that sometimes a lot of the time.
So this month, we’re getting back to being a #bodyonmission and we will be sharing some of it on social media with you in hopes that it will spur you on to being a #bodyonmission, also.
Normally I hesitate to share my food choices much because I truly believe that we should all be eating in the way that God teaches us to, not in the way that someone else says is THE way to eat. But this month, I’ll be sharing some snapshots of food choices and movement as we journey to reign in some habits that we need to bring back into submission so that we can live, serve, and move with the energy that we were created to.
Will you join me?
1- Make sure you’re following us on either Facebook or Instagram.
2- Post pictures of your healthy food or workouts and use the hashtag #bodyonmission
3- If you’re a Tribe member, be sure to participate in our private group page with your daily calendar tasks!
There’s a good chance I may be giving away some prizes to someone who uses this hashtag well!
We can do this, friends.
This isn’t about a bikini bootcamp, or a 5 day detox, or a summer shred- it’s about stewarding our health well for HIS name and for His glory in the way that He leads. It will look different for each of us, but it’s worth pursuing.
As always, we are IN IT WITH YOU, PRAYING for you, and CHEERING YOU ON!
(If you’re looking for some help with getting your healthy meals planned this month, check out the GOOD ENOUGH GUIDE we just released this week! https://www.wellnesswitness.com/goodenoughguide
Getting Back on Track when you REALLY don’t want to
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.
Workout Idea: Spelling Bootcamp
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!
November At-Home Program now Available!!!
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: 12 minute full body LIVE workout
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.