Welcome to the Wellness Witness At Home program for December! I am so thankful to have you joining us in this adventure!

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Jennifer Howard
5 years ago
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1 Dear Friend, Welcome to the Wellness Witness At Home program for December! I am so thankful to have you joining us in this adventure! I am praying for each one of you and know that God has good things ahead for you. I pray that through these workouts you will learn more about who He is and what He has to say about you. I am so proud of you for stepping forward into the call of stewarding your health well. I m here if you have questions or need assistance in any way, and as always, I will be cheering you on! Love, Kara wellnesswitness@yahoo.com

2 ***Before you attempt your first workout, please take 3 and a half minutes and watch this video: g It will answer many of your questions and help start you off on the right foot. As you will see on the following pages, you will have FOUR full body workouts that you will do on three Non-Consecutive days each week. You ve also got access to a Sprint Interval video with a technique that you can add in to speed up your results. Feel free to add these sprints to your training one or two times per week. Do not attempt them any more than twice a week as they are very intense and hard on your body. Also, on the days when you are not scheduled to do a Wellness Witness workout, the best thing that you can do is to spend minutes on a leisurely walk. That s it. This is not a program where you want to do more and more exercise. More is not better, BETTER IS BETTER. If you want to see results: 1- Commit this journey to the Lord. 2- Complete the three workouts each week on non-consecutive days and use challenging weights. Once you get stronger and the weights you re using feel easier, GO HEAVIER. 3- Do some leisurely walking on your off days. 4- DRINK WATER. Goal: half your body weight in ounces each day. 5- Eat real food. Stop buying processed diet food and switch to real foods. Specifically quality sources of PROTEIN, VEGETABLES, and LOW SUGAR FRUITS. 6- Give yourself some grace. This journey will not be easy, but when taken hand in hand with the Lord, it IS possible. 7- Slow and steady wins the race. Do not drastically cut your calories or try to do more and more. What we are looking for is sustainable changes that can last for a lifetime.

3 One final note: Please know this- your worth is not determined by your weight. You have been bought with a price and God says that you are good. He says that you re beautiful. He says that you are ENOUGH. You don t have to strive any more. Now you GET to make the choice to honor Him each day with the way you choose to eat and the way that you choose to move. No guilt and no shame, just moving in LOVE. So proud of you, friend! YOU VE GOT THIS!!! *BEFORE beginning any new exercise program, be sure to consult with your physician. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kara Osborne and Wellness Witness from any and all claims or causes of action, known or unknown.

4 2015 December SUN MON TUE WED THU FRI SAT 29 Prepare for the week ahead. Prep any healthy foods that you can so that your week can start off strong! 6 Meal Prep for the week ahead! 30 Workout #1 If interested, take your measurements so that you can track your progress this month. Take again on 31 st. 7 Get in all of your daily water! Set an alarm on your phone to go off each hour to remind you to drink up! 1 Listen to some relaxing music while walking and thank the Lord for legs that can move! 8 While brushing your teeth, do standing calf raises this morning and before bed. 2 Workout #2 Send a note, , or message to someone who inspires you to live in bolder, braver ways. Encourage them! 9 Begin a gratitude list. Write down at least 10 things that you are grateful for today! 3 Find at least one new healthy recipe to try in the next week! (Ideas up on the wellness witness website!) 10 Go to bed 30 minutes earlier than normal tonight. Sleep is linked to weight loss! 4 Workout #3 Spend some time doing something you love today. Aim for at least 30 minutes of just fun/relaxation. 11 Get up 20 minutes earlier and spend time in the Word and in prayer. 5 Sprint Intervals At supper tonight, loosen up your food rules a bit and enjoy some of a favorite treat. Enjoy it guilt free, then, right back on track! 12 Sprint Intervals Get outside today and enjoy the Fall weather! (Even if it s cold and/or rainy). 13 Meal Prep for the week ahead! 20 Meal Prep for the week ahead! 27 Meal Prep Rest. Plan for the coming week. 14 OR a bonus workout from the Wellness Witness YouTube Channel (Kara Osborne) 21 OR a bonus workout Share a sweaty selfie picture after using the hashtag #w3athome 28 Be sure you ve bought your January edition of WW At- Home Workouts! 15 Read the nutrition labels on your foods today and look at how much sugar is in each item. (4g= 1 tsp) 22 Call someone today and tell them how much they mean to you. It will feel strange. Do it anyway. 29 Start making specific goals for Spent an extra five minutes after your workout stretching and in prayer and thanksgiving. 23 Add at least 10 more items to your Gratitude list. 30 Workout #2 or workout of choice 17 Stash a protein bar in your purse and in your car. The next time you re hungry and want fast food, you ll be prepared! 24 Enjoy time with your family. Relax. Make Memories. 31 Walk Don t fall into the trap of eating everything in sight and going on a diet tomorrow. 18 Tonight, no working after supper. Spend time with your family, relax with a hot bath, or any other fun activity. 25 Merry Christmas!!! Make the most of every moment today. 19 Sprint Intervals Again, fun Saturday supper! Then back on track! 26 Rest. Recover. Put away all the mess that is left from your Christmas fun!

5 TRACKING YOUR PROGRESS A good way to monitor your progress is NOT by stepping on the scale, but to consider other factors such as your energy level, the quality of your sleep, increased endurance, and even your physical measurements. I also recommend taking Pictures one day each month. On the first day of the month, take pictures from the front, each side, and the back. Next month, repeat wearing the SAME OUTFIT. You ll be amazed at the progress you can see from month to month that is maybe not reflected on the scale. Starting Data: (Complete this BEFORE you begin the first workout) Energy Level: Rate yourself from 1 to 10 with 1 being no energy at all and 10 being more energy than I know what to do with. Your rating Quality of Your Sleep: Rate yourself from 1 to 10 with 1 being I don t rest at all and struggle greatly with sleep and 10 being I sleep all night, every night and wake well rested. Your rating Endurance: Rate yourself from 1 to 10 with 1 being I m winded any time I have to move or walk up stairs and 10 being I can move, exercise, run, jump, bend and feel great! Your rating: Measurements: Use a flexible tape measure and try to measure in exactly the same place and under the same conditions each time. This is a GREAT way to track progress that may reflect changes that you can t see on the scale. Bust: Place the measuring tape across your nipples and measure around the largest part of your chest. Be sure to keep the tape parallel to the floor. Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor. Waist: Place the measuring tape about a 1/2 inch above your bellybutton (at the narrowest part of your waist) to measure around your torso. When measuring your waist, exhale and measure before inhaling again. Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor. Body Part to be Measured BEFORE Measurements AFTER Measurements BUST CHEST WAIST HIPS

6 Knee pain? Try these modifications and/or substitution exercise moves instead: (A quick YouTube search will pull up a demonstration of each of these moves for you) -Bicep Curls -Deadlifts -Jumping Jacks -Jacobs Ladder -Running Rows -Front/Side Raises -Push-ups -Reverse Crunches -Reverse Flys -Overhead Shoulder Press -Punches and Kicks -Planks (all kinds) -Crunches -Russian Twists -Mountain Climbers -Plank Jacks -Starfish Abs -Supermans -Side and Rear Leg Lifts BE SURE YOU HAVE WATCHED THE INTRODUCTION VIDEO BEFORE STARTING WORKOUT #1!

7 Workout #1: Psalm 116:10 FOCUS: I trusted in the Lord when I said, I am greatly afflicted. Video link: Written Plan: 5 Minute Warm-Up on your own PART ONE: Name of Move Split Squat + Hammer Curl Deadlift + row Split Squat other leg + Hammer Curl Plie Squat Jumps Time Length Toe Taps Step up + Overhead Press Tricep Dips Woman-Makers *Repeat this through FOUR TIMES for a total of Twenty Minutes COOL DOWN, Stretch, and PRAY!!!

8 Workout #2: Psalm 46:10 FOCUS: Be still and know that I am God. I will be exalted among the nations. I will be exalted in the Earth. Video link: Written Plan: 5 Minute Warm-Up on your own PART ONE: Squats with weights Pulsing Squats Squat Jumps Overhead Press Overhead Press Hold Overhead Press Pulses *Repeat this through THREE TIMES for a total of 10 and a half minutes *REST PART TWO: Push-Ups Push-up Hold Plank Hip Bridges with weights on hips Hip Bridge Pulses Triceps Dips *Repeat this through THREE TIMES for a total of 9 minutes COOL DOWN, Stretch, and PRAY!!!

9 Workout #3: Ps. 107:28-29 FOCUS: In their distress they cried out to the Lord. He led them from their troubles. He made the storm calm down and the waves be still. Video link: Written Plan: 5 Minute Warm-Up on your own PART ONE: Name of Move YES WE CAN Arm Burnout Routine Dancing Through the Fire Leg Burnout: Reverse lunge L, R, Squat (or Squat Jump) Samurai kickboxing song from Refit *REST Time Length PART TWO: Squat, Stand, Curl Curtsy Lunge + Around the World Arms Plie walk in and out 4 count squat drop and then hop Plank Hold PART THREE: BONFIRE Leg Burnout Song COOL DOWN, Stretch, and PRAY!!!

10 BONUS WORKOUT: Ephesians 5:20 Strength + Drums FOCUS: Giving thanks ALWAYS and in everything to God in the name of our Lord, Jesus Christ. Video link: Written Plan: WARM-UP- Included in the Video FIGHT SONG PART ONE: Lunge + Curl + Press Plank Squat + Side Raise Plank Pushup + Row each arm *Repeat this through TWO TIMES for a total of 8 minutes *REST PART TWO: Cheerleader Song Stitches River Kickboxing Drumstick Workout Drumstick Workout COOL DOWN, Stretch, and PRAYER included in the video. Bonus Video for Sprint Interval Details:

11 All material, teaching, workouts, and videos are for individual use only and should not be distributed to others. These video links are yours to keep and to enjoy, but please do not post publicly or share with others that have not purchased this At Home Program. As always, thank you for supporting this little ministry. I pray that it has been a blessing to you! For more daily encouragement, follow us over on: Instagram: Facebook: YouTube:

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