at-home program

The Fitness Cliff: And Why I Need You to Not Jump

February 14, 2017 By Kara Leave a Comment

Last February, I saw an article on USA Today that said that deemed Tuesday, February 9th, as “Fitness Cliff day”.

It’s the “day of doomed resolutions” according to many gyms, fitness facilities, and wellness professionals.

It’s the day that the majority of people have thrown in the towel, said that it is simply too hard to create change, and have walked away from healthy living goals.

A little further research led me to a statistic that said that by this point in the year, 70% of you have given up on your healthy living resolutions for the year. SEVENTY PERCENT.

That means out of our Facebook followers, over 6,032 have given up. Out of the 160 At-Home TRIBE members, 161 have given up. Of our Instagram followers, 2055 have given up.

And I just can’t come to grips with that statistic.

See, I choose to believe that we walked into this journey knowing it was much more about our hearts than our bodies…more about our habits than our moment by moment happenings…more about our purpose than our pleasure.

The article said that “people become frustrated when they can’t do exactly as they set out to do on January 1st”, so they simply quit.
THEY QUIT.

Maybe you’re one of those 70%.

Maybe you started out the year with an unattainable goal of dramatic lifestyle change with huge weight loss results. Maybe you tried a new eating plan where you cut out dairy and gluten and sugar and expected miraculous change in a couple weeks. Maybe you determined you would only eat organic foods and spend an hour a day working out.

I don’t know what your specific plans were, but I do know this: LIFE HAPPENS.

Right?

In an ideal world, we could plan ahead, we could find plenty of time to exercise, have enough money to buy perfectly healthy foods all the time, we could have the hours in our day to prepare fresh, local foods, and we would all have success.

But that’s not the world that we live in.

And friends, we have a lot more at stake than worrying over our specific physiques and pant size. [ctt template=”4″ link=”heDsr” via=”no” ]WE ARE ON A MISSION and THAT should change everything.[/ctt]

See, I choose to believe that we are a people united for a greater cause than just fitting into smaller clothes or looking good in a bikini. I believe that if you’re sitting and reading this post right now, you KNOW the importance of taking good care of your body and you want to do so for one reason: HIS GLORY.

You have realized that perfection is unattainable, but you’re ready to follow Him into deeper waters and into learning how to fuel your body well both physically AND spiritually so that you can pursue the calling you’ve been given.

Here’s what I know:

I believe that it’s NEVER too late to start over and that we can get right back on track even if we threw in the towel on January 2nd.

I believe that there is freedom to be found that has absolutely NOTHING to do with a number on the scale, but in the posture of our hearts.

I believe that we can decide to press on even when it’s difficult, due to our faith in knowing that the way we steward our health matters and that we are accountable for doing so.

I believe that although there will be setbacks, that you CAN and you WILL change your life because you’re not walking through this thing alone.

I believe that you’ve come too far and know too much to turn back into being misled, persuaded, and overwhelmed by any of the fitness gimmicks out there that promise you a short term result but are often followed by long-term defeat.

[ctt template=”4″ link=”34UGc” via=”no” ]I believe that He who calls is ABLE and that if He called you to this, He will see you through it.[/ctt]

BUT- I also know that the enemy of your soul wants nothing more than to make you feel defeated.
To whisper to you that you aren’t enough and you’ll never be strong enough to beat these habits.
To convince you to buy into the lie that this same cycle of defeat is the one that you are meant to walk and that you’ll keep hustling for your worth then hiding in shame for the rest of your days.

Sometimes, we have to call him out and bring to light the lies that we have believed. And friend, if you’ve believed any lie that says something that contrasts what you KNOW the Lord has told you, then it’s time to CAST IT DOWN.

It’s time to link arms with one another and march forward.
It’s time to SET YOUR GAZE on Him and remember the call.
REMEMBER the promise.
REMEMBER WHO it is that you are seeking to please.
REMEMBER the truths that He has whispered to you on the mountain top so that you can sing them back when you’re walking through the valley.
REMEMBER TODAY who you are.
REMEMBER TODAY WHOSE YOU ARE.

AND WALK ON.

His strength. His purposes. His calling.

This may look different than you imagined. It may mean that your scale hasn’t moved one single pound and yet He is asking you to continue on. It may mean that you have to set down some of the food plans, nutrition guides, or hard-core workouts that you’ve clung to as an idol for years. It may mean that He calls you to go in a completely different direction than you ever anticipated.

He is asking you, “Will you obey me regardless?”
“Will you trust ME with the results?”
“Will you love me enough to follow where I’m leading even if it doesn’t look like you thought it would?”

Friends, I’ve grown weary of watching so many walk away defeated. Those who base their worth and their value on a stinking number on the scale. And I’ve also grown tired of watching others swing to the complete opposite end of the spectrum who say “He loves me anyway, it doesn’t really matter if I take care of myself or not.”

See, neither of those two extremes is following where we’ve been called.

Stewardship falls right in the middle between Obsession and Neglect.

Throwing in the towel and falling off the “fitness cliff”, is not where He is calling you.
Becoming obsessed with your weight and food and counting every single pound as an indicator of worth, also not where He is calling you.

Today, be reminded.
[ctt template=”4″ link=”wNMly” via=”no” ]THERE IS FREEDOM TO BE FOUND in the journey.[/ctt]

I need you to not quit.

I need you to trust that just around the corner could be the Promised Land that He has been preparing for you. You may be just around the bend from it, and if you turn back now, you could continue wandering in the desert for years and years.

Aren’t your tired?
Aren’t you sick of the cycle: diet, quit and binge, diet, quit and binge, etc.

He is calling you to a better way- HIS way.

Let’s be those who refuse to fit into the statistics and who keep going even when we don’t want to. Let’s be those who choose to move forward into our PURPOSE instead of pursuing temporary pleasures.

If you need support, we are here to cheer you on! Be sure to follow along on the social media sites, or for those who want more daily encouragement and accountability, consider the At-Home TRIBE.

We’re ready to beat the statistics. We’re ready to walk forward as FREE WOMEN who refuse to give up and to turn back when the Lord is leading.

We are pressing on.

Will you join us?
“Our health–as a Believer in Christ–is so much more than what society says it to be. For us–it is about stewardship. It is about obedience and full submission, turning this gift of life and the tool He uses to do His work, back to Him…If it’s been a while since you’ve asked God what He may want you to do in regards to your health, then I encourage you to do that. Just like the areas of parenting, marriage, finances, schooling etc–it will look different for each of us, but it’s our duty to ask, listen, and then obey…” Quote from: ”Discipline: The Glad Surrender” by Elisabeth Elliot.

(This post first appeared on Wellness Witness on 2/11/16. This is the updated version).

November At-Home Program now Available!!!

October 27, 2015 By Kara 2 Comments

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.

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

FREE WORKOUT and final reminder!

September 30, 2015 By Kara Leave a Comment

Hello, friends!

I’ve had such an incredible response to our At-Home program! I am so grateful for each of you that you that have purchased, for those that have shared the link with friends, and those that have sent me emails with such sweet, amazing feedback!

I’ve loved hearing how you’ve enjoyed the workouts and how God spoke to you through them. Please keep emailing and letting me know! You can easily reach me anytime at wellnesswitness@yahoo.com .

For those who still are on the fence about the program, I wanted to share with you a sample workout that you can try from home.

This is a 10 minute full-body sampler of what you can expect from the At-Home workout program. As you probably know, there are many different types of free workouts on my YouTube Channel that you can access anytime, but for the newest full length, metabolic total body workouts, you’ll want to join the At-Home program for $12.00. (This is a one time purchase, not a reoccurring one. Each month you can choose to purchase the program or not- no obligation!)

In case you missed it earlier, you can get all the details on the at home program HERE.

To try out the free 10 minute total body workout, see the video below.

If you are having trouble seeing the video, click HERE to view it.

Feel free to share with friends that you think would enjoy.

Thanks to all of you who stick with me through these new adventures. I’m so grateful for you and I FULLY believe that the best is yet to come. So many good things ahead, friends!!

Praying for you and cheering you on-

At-Home Program NOW AVAILABLE!!!

September 24, 2015 By Kara 2 Comments

It’s finally here!!

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.

I’ve worked for several months to put together a plan that I think will be both beneficial and also totally doable, and today, it’s finally ready for you!

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.
-Sample Workout Calendar to help you know when to workout, which workout video to do, and when to rest!
-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.

For this first month of the At-Home Workout program, I really wanted to keep the price low so that you could try it out and see if it was a good fit for you. So we decided to set this first package’s price at only $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/wellnesswitness 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.
–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 October? 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 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.
–If I purchase this first 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/wellnesswitness

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