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Tabata Exercise 101 - Walking Step Push Up: This will work your core, shoulders, abs, and legs. Plus get your heart rate elevated. 

Tabata is a type of HIIT (High Intensity Interval Training).

Tabata is taking a simple exercise and exhausting your body during a period of at least 8 minutes up to as long as 20-30 minutes.

The K.I.S.S. ~ DO the Walking Step Push Up!

1. Do the Walking Step Push Up for 20 seconds. 
2. Rest for 10 seconds.
3. Repeat the Walking Step Push Up for 20 seconds.
4. Rest for 10 seconds. 
5. Continue for a TOTAL of 8 cycles = 4 minutes.

This is a great way to become breathless and give it your all at the end or in between your circuit! You got this!!!

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It’s time to Create Your Now and become Your Best Selfie!

Be inspired to become Your BEST Selfie with Lifestyle, Nutrition, Fitness & Mindset Tips! We promise according to our hopes; And we perform according to our fears!  Are you ready to transform yourself from the inside out and the outside in? Whether you want to lose weight, get healthy, set goals, overcome adversity, stronger family relationships, fashion tips, or become a better YOU, it's time to REDISCOVER, REJUVENATE, and RENEW who you are in mind, body, and spirit. Let's train for life and love your journey! Be Present. Be Incredible. Be YOU!!!

 

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FIT 004 Tabata Exercise

Detox is an action that can impact your health and wellness for the better. The question remains though. Is it time for a detox? You might have heard of drinking these awful concoctions that make you visit the bathroom way too often in a day. Or taking something out of your diet to clean it up. Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact Maybe juice cleanses, Whole30, or even drinking bone broth might be your go to.&nbsp; Some of the detoxes out there are more appealing than others. Who really wants to drink something that looks like mud? With a world that is growing ever more toxic, detoxing is very much a concern when it comes to optimal health and wellness.&nbsp; Regardless of what types of detoxes are available, the real question remains.&nbsp; Is it time for a detox? Listen to your body! It's telling you secrets. The K.I.S.S. ~ Listen to your body! It's telling you secrets. If you are experiencing any of these, it's a good time for you to start considering a detox, researching it, and doing it properly. When you do a detox, you want to make sure the reason behind what you're doing. Also, you need to be aware to how your body responds in certain circumstances. Caution Flag: Enter at your own risk and be wise. Do your research and understand the detox process for you specifically. Seek professional counsel and guidance when it comes to making any health and wellness decision. What are the situations that would constitute you doing a detox? 1. Digestion Complication(s)&nbsp; Diarrhea, bloating, constipation, and gas. These things are not normal if everything is working properly. Plus, they're uncomfortable and a little embarrassing. Hit the reset button. Detox and give your gut a break! 2. Sugar cravings OFTEN! When you constantly have insatiable cravings, this is a&nbsp;humongous sign that something is not right with your body! If you are eating a lot of processed foods, you can mess up your blood sugar and leptin hormones. You are on a roller coaster of a ride searching for more what? JUNK!! When you do a detox focusing on REAL foods (God made it, you can eat it), then it allows your body to heal from the inside out and reset itself. 3. Regularly occurring seasonal allergies Think of this more as sinus related. Your gut health (your microbiome) has an effect on your immune system. If one is weak, typically the other is weak too.&nbsp; 4. Feel yucky even when eating healthy No matter how clean you eat, your body can benefit from taking a break (or detox) from your "norm". Eliminating certain foods for a period of time. This allows your body to rest and repair.&nbsp; 5. Blemishes One way our body shows build up of toxins is how it appears on our skin. Your skin being the largest organ of the body, you have to know that what you put in and on your body affects your performance of your skin. We sweat through our skin ridding it of toxins. It's an inside outside effect.&nbsp; 6. Persistent fatigue You're always tired and it doesn't make sense as to why. It can be a problem with how your body is communicating between the brain and the adrenal glands (adrenal fatigue). You can have increased cortisol levels due to stress, inflammations, gut issues, and&nbsp; toxins. 7. Foggy and Groggy&nbsp; You have a difficult time focusing. Some call it brain fog. You want to flush out the toxins in the hypothalamus to relieve that oxidative stress.&nbsp; 8. Consistent ongoing joint pain If you are waking up feeling achey like you ran a marathon, but you haven't done anything close to that (your muscles are stiff and sore), this is a good indication of inflammation. Time to get rid of it! 9. STRESS If you are in constant stress, you might not only be experiencing internal inflammation and imbalance, but you may need to give your external self a break. It's the outside stimuli/influence. For example, social media break, negative people in...

1481 Is It Time For A Detox?

Are you prepared to live, showing up filled up? You get out of your day what you put in. Fully live today! Be present with a heart ready to serve. Be present with a heart ready to love. Be present with a heart ready to be kind. Be present.&nbsp; Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact Too much of your day is wasted on worrying and focusing on what everyone else is doing. You talk about everyone else's problems, but leave yours to simmer untouched. The tension continues to build day by day. What do you think you could accomplish if you focused on what you were meant to do in your day? That means....  No more mindless perusing the social media feeds. No more comparing yourself even for the tiniest little thing. No more wishing you were a different size. No more complaining with lack of action behind your complaints. No more worrying about what you can't control. No more fussing at the children because your day wasn't what you thought it should be. No more shouting at your husband because he just happened to walk in the room. No more living for your excuses.  Rewind back to this morning. How did you begin your day? What was the first full sentence you said to yourself? What was the first full sentence that you said out loud? With just that basic information, how would you define the way your day began? You see, each morning when you rise, it's a gift. You have breath in your lungs to rise up. Your day isn't meant to be spent looking down. You can only rely on bandaids for so long. Eventually, they lose their stickiness. And the wound gets bigger. Stop surviving and start thriving. Fully live the day you've been given.&nbsp; So you have a past and wish things were different. The past is there for you to respect. And what about tomorrow? Tomorrow is filled with fear, anxiety, and the unknown. You don't have a way to control that which hasn't come. But today? Today is your gift. Be present where you stand. The K.I.S.S. ~ Fully live today!&nbsp; Create Your Now Declaration The Gift of Today! written by Kristianne Wargo Today you stand for your best selfie. Fearless, courageous, curious and fine. Struggles induce your personal growth, While challenges become the springboard to your progress. You think empowering thoughts. You speak words of wisdom. You hear tones of greatness. You feel energized. You practice strategies to stretch yourself. You live a life of joy and gratitude. You are a victor not a victim. You are a leader not a follower. You are a lover not a hater. You are present. You are incredible. YOU are the gift of today! Dance a little, sing a lot; Throw your hands up and take the shot. Don't drown now, but take a stand; Today, you have the upper hand. "Fully live today!" &nbsp; #Inspiration #CreateYourNow #Motivation "Show up filled up." quote by Kary Oberbrunner TAKE A.I.M. ~ Action Ignites Motivation&nbsp;&nbsp;- This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward. Live. Love. IMPACT!&nbsp; "One step at a time leads to miles of greatness!" Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you&nbsp;TAKE A.I.M. ~ Action Ignites Motivation.&nbsp;This is FREE for you. Stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose. &nbsp; ANNOUNCEMENT:&nbsp;Ready to shine your light and tell your story. Please click on&nbsp;MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations&nbsp;as who you would like to hear. This is going to be a beautiful series! &nbsp; Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Listen to Create Your Now on Spotify. Listen to&nbsp;Create Your Now on iHeart Radio....

1482 Fully Live Today!

We always think that as parents, we have to have all the answers. But what happens when you're at a loss for words? We even think that we have to have the answers when it comes to being a good friend or an amazing spouse. Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact When you are at a loss for words, what happens with you? Do you sit there and try to stumble and fumble your way through to make something up that sounds good, feels good, appears that you have it all under control? You can't not have anything to say. And yes that was a double negative. Sometimes being at a loss for words opens up a dialogue instead of having a conversation that's a monologue. It gives the other participant in the conversation an opportunity to stand up and to be strong. Sometimes our children need that opportunity to stand up and be STRONG. Sometimes you have a feeling that because somebody has lost someone that's close to them, someone who has experienced a tragic heartache, that you still have to have all the answers; all the right words to make things better. But sometimes that's not enough. And we have to be comfortable with having our words not be enough. So when you're at a loss for words, what can you do? Well it's all about the PULP of the conversation! The K.I.S.S. ~ PULP of the conversation! It's the meaty part of the conversation. The meaningful part too. M&amp;Ms.&nbsp; PULP: The presence to understand and listen to their perspective.  Presence Understand Listen Perspective  Maybe it's simply a touch of the hand, a hug in the middle of the school day, a sweet note left in the lunchbox, or a simple smile. Maybe it's the text with a simple emoji. When you're at a loss for words, maybe there's actually a divine reason; something greater than you having all the answers. Maybe it's simply just to be present, to understand, to listen to the person from their perspective. If we're always doing the talking, feeling that we've got it all under control, and having all the right things to say, it stifles our growth personally and their growth too. We think we have it all that sometimes we miss the God winks in our life. Those opportunities. The quiet that becomes the bomb! Today, I encourage you to pull back the covers for just a moment, look into your life and see what opportunity God has for you in a simple conversation. "If you're at a loss for words, maybe the answer is in the PULP!" &nbsp; #ConfessionsOfAnUpsetMama #CreateYourNow #TodaysParent TAKE A.I.M. ~ Action Ignites Motivation&nbsp;&nbsp;- This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward. Live. Love. IMPACT!&nbsp; "One step at a time leads to miles of greatness!" Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you&nbsp;TAKE A.I.M. ~ Action Ignites Motivation.&nbsp;This is FREE for you. Stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose. &nbsp; ANNOUNCEMENT:&nbsp;Ready to shine your light and tell your story. Please click on&nbsp;MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations&nbsp;as who you would like to hear. This is going to be a beautiful series! &nbsp; Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Listen to Create Your Now on Spotify. Listen to&nbsp;Create Your Now on iHeart Radio. Click here. The&nbsp;Create Your Now Archives&nbsp;are LIVE!!&nbsp;You can subscribe and listen to all the previous episodes here. &nbsp;http://bit.ly/CYNarchive1&nbsp;and&nbsp;http://bit.ly/CYNarchive2&nbsp;and&nbsp;http://bit.ly/CYNarchive3&nbsp;and&nbsp;http://bit.ly/CYNarchive4&nbsp;and&nbsp;http://bit.ly/CYNarchive5 Contact me...

1483 At A Loss For Words

What do you think is a long time to be married? Growing up, it used to be 50+ years. But now it seems if you make it past 10 years, it's nothing short of magical. And then I look at it compared to the Super Bowl. Yes, marriage and the Super Bowl goes hand-in-hand. Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact Regardless of what team you are rooting for, did you ever think Tom Brady would be playing in his 9th Super Bowl? Some might say the same about you and your marriage. Nothing short of magical. But that's what we are missing when it comes to marriage and living a lifetime with one person. Most people will agree that marriage takes work. But what does that work look like? Did you ever think in your lifetime you would see a quarterback go to the Super Bowl 9 times with the same team? A few interesting facts and stats about Tom Brady.  He was 24 years olds when he won his first Super Bowl. He was the second youngest quarterback to win a Super Bowl. Brady was the 199th pick in the NFL Draft. During the 2018 season, Tom Brady has averaged 2.6 seconds between the time the ball is snapped and the time he released the ball,&nbsp;per NexGen stats. He has served as team captain for 17 years. He has been a captain since 2002. There were only 5 interceptions out of 357 attempts in all eight Super Bowl appearances. WOW!! The were 2,576 passing yards in all eight Super Bowl. (Kurt Warner holds the No. 2 spot in three trips at 1,156 yards.)  People are quick to look at Tom Brady and judge his success. But Tom didn't start out that way. If people looked at your marriage, would they be quick to judge? Maybe you've had more valleys than mountains, but everyone only sees the good. Or it could be the reverse. Everyone sees only mountains, and there's nothing but loneliness, hurt, and brokenness. When you said "I do", did you ever think working on your marriage would take as much effort on your part? Probably not. Unfortunately, many fall into that same camp. In fact, no one works as hard on their relationship except prior to the marriage. We tend to forget that marriage is a team sport. It takes two! If you are wanting to have a Super Bowl marriage, it takes a team.&nbsp; So how do you create an incredible marriage? The K.I.S.S. ~ Make a play daily! Taking it right out the Tom Brady's playbook, you need to make a play daily. Coach Belichick was interviewed regarding what Tom brings to the team. You might be surprised by what you can learn from a 5 times Super Bowl champion. (Quotes from CNBC) 1. COMMITMENT - Strong work ethic.  Willing to do the work even when life happens. Coach Belichick said, “Tom works very hard. He wasn’t all that good when we got him. He mechanically wasn’t anywhere near where it eventually has ended up.” We all have work to do; personal development, attitude adjustments, new lifestyle strategies, compromise, etc. Marriage takes work.  2. AWARENESS - Thinks strategically.  You can't be in a marriage and assume everything will work out for itself. You need to learn on the field, in the field, and off the field. It's a vision and an understanding.&nbsp;  3. PRESENCE - Stay in the moment.&nbsp;  In marriage, it is vital to be present just like on the field or you will miss the pass.&nbsp; So much of marriage is planning. You plan to get married. You plan the family. You plan to buy a house. You plan to buy a new car. You plan for a career advancement. You plan for retirement. There is so much planning that you can easily forget about the present. Be present so you don't miss out on the greatness in your marriage.  Now you probably never thought a quarterback could teach you something off the field regarding marriage.&nbsp; So during this Super Bowl weekend, think how you can engage more in your marriage. "It's time to show up and make a play daily! Nothing short of magical!" &nbsp; #RelationshipBuilders...

1484 Nothing Short of Magical

How much of your day is guaranteed? Your success. Your failures. Your smiles. Instead of surviving, it's time for thriving. What's life without a little risk? This is a time of reflection; an intrinsic look as to how you see things, why you feel things the way you do, and the path that you're walking.&nbsp; Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact If you want to think deep, we are not guaranteed anything. We're not guaranteed today or tomorrow. We have this minute in a moment.&nbsp; As I was reorganizing my books, I started looking at the titles. In all these titles were promises or problems faced from the perspective of the author.  Loving Him Well 5 Minutes with Jesus Siriously Delicious  And then I looked at my library of Bibles. It simply has Bible written on them. Maybe a reference to the version, but otherwise Bible. In life, we learn through taking chances. But who and what we put our faith into either increases or decreases our chances of success or failure. It's a risk we take. As much as I like shortcuts, doing life longhand has its benefits. But in giving more thought to life and risks, I began to question if I was trying to shortcut what God was designing longhand. How much of your life are you trying to cut corners? Businesses do it. Government does it. You may have even had friends do it. Some shortcuts can be beneficial. (Look at the processed food. But that's for another episode.) But others only complicate the "system" for success. What's life without a little risk?&nbsp; Risk involves doing something without knowing the outcome for sure. There's no guarantee. But we all need that guarantee! We gravitate towards that guarantee. So why don't we gravitate more towards God? The K.I.S.S. ~ What's life without a little risk? Some would say faith is a risk. You are not guaranteed anything; not what you pray for, not what you hope for, not what you strive for. However, God has given you many promises written in the book without a title of promises or problems faced to lure you in. It's a book of hope. A book of faith. A book of risk that breathes eternal life. Every story you read defines a period of time where someone faced trials and tribulations. They didn't have the answers and took risks to find what they were searching for with no guarantees. The similarities in all the stories are the fact that it led them back to their faith. Believing in what they couldn't see. Taking a risk on God. Walking in faith. Are you trying to live your life with book titles? Trying to take shortcuts in order to get ahead of the game. Or maybe you're doing it to play catch up for all the time missed while being a mom of five children? God doesn't play catch up! His timing is perfect. And in your journey, you must be willing to take a risk. Because what's life without a little risk? SELF CHECKUP: How are you walking daily?  Are you trying to do everything by yourself, praying when it's convenient? Are you relying on your own strength in good and bad times? Are you figuring out life as it comes?  OR Are you willing to take a leap of faith, and walk in faith? "So do not fear,&nbsp;for I am with you;&nbsp;do not be dismayed, for I am your God.&nbsp;I will strengthen&nbsp;you and help&nbsp;you;&nbsp;I will uphold you&nbsp;with my righteous right hand." ~ Isaiah 41:10 NIV What's life without a little risk? This is a great reminder that you can't allow yourself to get caught up in all the pomp and circumstance, all the roller coaster of rides, all the promises and guarantees. You have to walk in faith. It doesn't matter who wins the Super Bowl. It doesn't matter who get the raise first. It doesn't matter who has the bigger house. It doesn't matter who is the healthiest.&nbsp; This is your life. You are training for life. God is right there with every step you take. "Yet I am always with you;&nbsp;you hold me by my right...

1485 What's Life Without A Little Risk?

Making decisions can be overwhelming and keep you stuck. Rise up! Stop playing small with your decisions. In order to keep moving forward, you have to be willing to make tough decisions. Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact But life is SO complicated. People are demanding your attention at every turn. Dreams get put on the back burner, because other pressing commitments become the priority. Time slips away from you; there's not enough hours in the day. Children are great, but require more of you than you ever thought now that your in the middle of raising them. Projects pile on more than they are completed.&nbsp; So many decisions. Exhaustion is your middle name! How can you keep moving forward when all your actions make you feel like you're moving backwards? You have to figure out how to stop playing small with your decisions. Move from strength to strength! The K.I.S.S. ~ Move from strength to strength! "They go from strength to strength,&nbsp;till each appears&nbsp;before God." ~ Psalm 84:7 When you move from your strength to strength, it propels your goals and keeps you moving forward. No more quicksand!  Do what is obvious.  What aligns with your values and life now?   Ask questions.  Seek out knowledge and wisdom from others.   Discern what is right now.  Prioritize your reasons. Think about the pros verses the cons.    ***BONUS*** Ultimately, your strength comes from DAD, your Heavenly Father. God wants to be with you in your decision. Do, ask, discern with Dad! What you do in your life matters. Staying stuck because of too many decisions is just another excuse to hold you back from where you are suppose to be headed. The journey your on requires daily steps. "One step at a time leads to miles of greatness!" Refusing to make decisions, freezing up for fear of making the wrong decisions, and talking yourself in circles only punishes you. Take a stand today. Think specifically about what you have been putting off regarding various projects  around your home, in your business, in your church, with your children, with your spouse.  You are made for more. Let the excuses go! Cling to what God has already declared yours. This is the day! This is your year! "Don't quit till you have nothing left. Give your very best!" Facing the Giants movie from 2006 "Rise up! Stop playing small with your decisions." &nbsp; #Mindset #CreateYourNow #PersonalDevelopment TAKE A.I.M. ~ Action Ignites Motivation&nbsp;&nbsp;- This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward. Live. Love. IMPACT!&nbsp; "One step at a time leads to miles of greatness!" Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you&nbsp;TAKE A.I.M. ~ Action Ignites Motivation.&nbsp;This is FREE for you. Stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose. &nbsp; ANNOUNCEMENT:&nbsp;Ready to shine your light and tell your story. Please click on&nbsp;MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations&nbsp;as who you would like to hear. This is going to be a beautiful series! &nbsp; Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Listen to Create Your Now on Spotify. Listen to&nbsp;Create Your Now on iHeart Radio. Click here. The&nbsp;Create Your Now Archives&nbsp;are LIVE!!&nbsp;You can subscribe and listen to all the previous episodes here. &nbsp;http://bit.ly/CYNarchive1&nbsp;and&nbsp;http://bit.ly/CYNarchive2&nbsp;and&nbsp;http://bit.ly/CYNarchive3&nbsp;and&nbsp;http://bit.ly/CYNarchive4&nbsp;and&nbsp;http://bit.ly/CYNarchive5 Contact me at&nbsp;YourBestSelfie@CreateYourNow.com THE NO FUSS MEAL PLAN Instagram...

1486 Stop Playing Small With Your Decisions

There's no reason not to go after what you want in life. Power up! You have what it takes. Make it happen! How much of your day is spent on things you really wish you didn't have to do? Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact We spend so much energy on things that don't speak to our hearts. And you wonder at the end of the day, "What have I accomplished?". It's all because your energy and focus is on the things that distract you from what really matters to your heart. You're missing the passion that fills you up. Instead, you're stuck in the middle of the messes of just getting through the day. Yes, we must be responsible in taking care of basic necessities in our day to day activities. But that doesn't mean you have to give up your dreams and goals.&nbsp; The K.I.S.S. ~ Power up! This is the opportunity to RECHARGE in your day with something that has more meaning than bills, vacuuming, and cooking dinner for the family. Not that those things need to be ignored.&nbsp; It's finding the harmony of what you've been gifted with to what you must do regarding responsibilities. Power up! The last thing you want to do is give up that which is yours to enjoy. So each day, give yourself a power up moment.&nbsp; This moment is your time to RECHARGE your heart with doing something specifically for YOU! Power up! That might be a moment between sitting down for dinner and going to bed. It might be a moment at lunch where you use 20 minutes to explore more of your passion than piddling waiting for the clock to say go back to work. It might be early in the morning where you rise early to write your few hundred words for your book. It might be a sitting down at the piano 2 or 3 times a day to play a familiar tune. Power up!  To feel stronger as the hours pass To ignite your passion daily To feel accomplished no matter what shows up in your day  "Power up!" &nbsp; #Inspiration #CreateYourNow #DailyMotivation TAKE A.I.M. ~ Action Ignites Motivation&nbsp;&nbsp;- This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward. Live. Love. IMPACT!&nbsp; "One step at a time leads to miles of greatness!" Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you&nbsp;TAKE A.I.M. ~ Action Ignites Motivation.&nbsp;This is FREE for you. Stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose. &nbsp; ANNOUNCEMENT:&nbsp;Ready to shine your light and tell your story. Please click on&nbsp;MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations&nbsp;as who you would like to hear. This is going to be a beautiful series! &nbsp; Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Listen to Create Your Now on Spotify. Listen to&nbsp;Create Your Now on iHeart Radio. Click here. The&nbsp;Create Your Now Archives&nbsp;are LIVE!!&nbsp;You can subscribe and listen to all the previous episodes here. &nbsp;http://bit.ly/CYNarchive1&nbsp;and&nbsp;http://bit.ly/CYNarchive2&nbsp;and&nbsp;http://bit.ly/CYNarchive3&nbsp;and&nbsp;http://bit.ly/CYNarchive4&nbsp;and&nbsp;http://bit.ly/CYNarchive5 Contact me at&nbsp;YourBestSelfie@CreateYourNow.com THE NO FUSS MEAL PLAN Instagram @CreateYourNow @Kristianne Wargo Twitter @KristianneWargo @CreateYourNow Facebook www.facebook.com/TheKISSCoach www.facebook.com/CreateYourNow &nbsp;  PERISCOPE USERS!!! Click here for ANDROID Users / GOOGLE&nbsp;&nbsp;https://play.google.com/store/apps/details?id=tv.periscope.android Click here for APPLE Users&nbsp;&nbsp;https://itunes.apple.com/app/id972909677 &nbsp; Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes,...

1487 Power Up!

Nothing is more disheartening when you feel like you've lost the battle for optimal health. When enough is enough, there's still hope. You can win the battle of optimal health with simple changes. And those simple changes may surprise you. Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact However, there is a warning to this information. You may be asked to do things you really don't want to change If that's the case, understand that you are choosing to stay where you are. And that's okay. But don't keep revisiting your frustration with your health if you're not willing to put in the work that will impact your life forever. Okay, with that disclaimer, let's talk about one area we all can work on. SLEEP!! According to data from the National Health Interview Survey, approximately 35 percent of US adults sleep fewer than six hours a night, and a growing body of evidence has linked reduced sleep duration and quality with a shockingly wide range of health problems. So if you want optimal health, it must include sleep. Time to sleep like a PRO! The K.I.S.S. ~ Sleep like a P.R.O.!  PRIORITIZE  Aim for eight hours of sleep to start. Go to bed earlier, as most people usually have less control over when they can wake up. Movement  Get daily physical activity, move your body Limit your "sit" time     REGULATE&nbsp;  Reduce exposure to artificial light at night  Avoid using computers, tablets, and phones within three hours of your bedtime Dim, cover, or remove anything that emits light in your room such as an alarm clock Use blackout shades to make your room as dark as possible Wear a face mask when sleeping   Increase exposure to natural light during the day  Drink your coffee or tea outside in the morning Take a 20- to 30-minute walk outside at lunchtime Buy a light machine that emits 10,000 lux of light and sit in front of it for 15 to 20 minutes   Regulate your nervous system  Manage your stress levels through the day     OPTIMIZE  Nutrition  Try different approaches to eating before bed Some sleep better after eating only a light dinner, while others do better with a snack before bed It’s best to be neither overly full nor hungry when you go to bed Experiment with macronutrient ratios Some people find that a low-carb or ketogenic diet interferes with sleep, while others find it improves their sleep   Ditch the Stimulants Create an environment conducive to sleep  Use your bedroom only for sleep and sex Avoid working in your bedroom Avoid using electronic media in your bedroom (especially near bedtime) Don’t bring your phone into the bedroom Be aware that even a good book can hook you and prevent you from sleeping as easily Create a pleasant and relaxing environment Control the temperature Make your bed as comfortable as possible Avoid emotionally upsetting conversations or activities Use earplugs or a white noise app to block out noise      Sleep must be a priority in your life. It doesn't always come as natural as you think it should.&nbsp; Take time to figure out what works for you. And then partner with your spouse to understand what they need to. Time spent on creating good sleep patterns will lead you to many nights of greatness. "When enough is enough, sleep like a PRO!" &nbsp; #WellnessWednesday #CreateYourNow #HealthAndWellness TAKE A.I.M. ~ Action Ignites Motivation&nbsp;&nbsp;- This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward. Live. Love. IMPACT!&nbsp; "One step at a time leads to miles of greatness!" Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you&nbsp;TAKE A.I.M. ~ Action Ignites Motivation.&nbsp;This is FREE for you. Stop trying to do it by yourself. Put YOU first! Become your best...

1488 When Enough is Enough

Life never seems to slow down until you run into a brick wall and are forced to slow down. What are you waiting for? Rest and restore! As I was scrambling through my day, all I could do was hope that a moment of calm would reach my mind. That my body would relax enough to get an extra surge of energy to get past dinner. Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact But what kind of life is this. Rest and restore. Don't wait for the unthinkable to happen; the brick wall. There's no reason not to listen to your body and give yourself a break. Yet, are you one who believes that if you are resting, you are not working? Today, change that thought!  When you are sitting, your muscles are still firing. When you are reading, your body is still showing up in your day. When you are napping, your body is still breathing.  So if you need to feel accomplished, your mind and body are doing it ALWAYS! Drop the excuses and take care of you! Listen to your body. Pick a time to rest in your day. Take a nap. Restore that which you are burning. "Come to me, all who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls." ~ Matthew 11:28-29 The K.I.S.S. ~ Rest and Restore! Come to Me and rest. I am all about you, to bless and restore. (Jesus Calling with Sarah Young, pg. 39) Your mind, body, and spirit needs time to rest so it can restore that which is yours. You can't walk in your greatness if you are stumbling around with barely enough energy to do the simple tasks.&nbsp; Clarity will not be discovered if you are tired and worn. Balance will be a fierce battle to fight. Living out your purpose will be a long race to run. Will all of it be worth it? Yes! But the key is you want to be your best selfie in order to walk in your greatness. "One step at a time leads to miles of greatness!" Your greatness deserves your attention. Rest and restore. "Get your R 'n R! Your mind, body, and spirit need to rest and restore!" &nbsp; #Inspiration #CreateYourNow #DailyMotivation TAKE A.I.M. ~ Action Ignites Motivation&nbsp;&nbsp;- This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward. Live. Love. IMPACT!&nbsp; "One step at a time leads to miles of greatness!" Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you&nbsp;TAKE A.I.M. ~ Action Ignites Motivation.&nbsp;This is FREE for you. Stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose. &nbsp; ANNOUNCEMENT:&nbsp;Ready to shine your light and tell your story. Please click on&nbsp;MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations&nbsp;as who you would like to hear. This is going to be a beautiful series! &nbsp; Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Listen to Create Your Now on Spotify. Listen to&nbsp;Create Your Now on iHeart Radio. Click here. The&nbsp;Create Your Now Archives&nbsp;are LIVE!!&nbsp;You can subscribe and listen to all the previous episodes here. &nbsp;http://bit.ly/CYNarchive1&nbsp;and&nbsp;http://bit.ly/CYNarchive2&nbsp;and&nbsp;http://bit.ly/CYNarchive3&nbsp;and&nbsp;http://bit.ly/CYNarchive4&nbsp;and&nbsp;http://bit.ly/CYNarchive5 Contact me at&nbsp;YourBestSelfie@CreateYourNow.com THE NO FUSS MEAL PLAN Instagram @CreateYourNow @Kristianne Wargo Twitter @KristianneWargo @CreateYourNow Facebook www.facebook.com/TheKISSCoach www.facebook.com/CreateYourNow &nbsp;  PERISCOPE USERS!!! Click here for ANDROID Users / GOOGLE&nbsp;&nbsp;https://play.google.com/store/apps/details?id=tv.periscope.android Click here for APPLE...

1489 Rest and Restore

Everyone needs a hero. But where that hero shows up is in the most unlikely places. Right in your reflection! Life can be such a drag. Just getting through the day doesn't seem like your living your dreams. Responsibilities are no fun. Desire to be supported and encourage by other like-minded women? Join us at&nbsp;Women of IMPACT.&nbsp;http://facebook.com/groups/thewomenofimpact Who wants to wait around 4 hours for the repairman to come and tell you what's wrong with the freezer? Who wants to do homework that you didn't understand when you were in school? Who wants to do all the stuff that is part of life, but doesn't ignite your passion? And that's just you! You look at what your children need from you on a daily basis. They expect you to show up ready to take care of them. No sick days for mom (or dad). I can't imagine what I put my mother through; and still to this day what I put her through. But one thing I've learned is that our parents can't give us everything we need. As much as we think we do, there is still much to be accomplished from the child's perspective. And that is believing in themselves. Everyone needs a hero.&nbsp; Sometimes as parents, we get trapped in staging our children's lives, including our own. We try to be everything to everybody. However, there comes a day when our children need to realize that they have all the potential within themselves. We raise them up and then the discovery happens. I can do this! Gman was telling me about his STEM class and how there was a boy who was being very difficult. He's a student who doesn't do his work, goofs off, and some would call him a troublemaker.&nbsp; To say the least, Gman couldn't believe he was put in his group again.&nbsp; "Mom, now I have to worry about him and whether he'll do his work or not." I immediately stopped him before he continued to complain.&nbsp; I said, "Maybe what he needs from you is love. Maybe he needs something you can give him because he doesn't get it from home." SILENCE struck the room! Talk about crickets. But I got him thinking! Everyone needs a hero. Staging our children's lives do not serve them. God doesn't stage our life. He teaches by example and discipline; He's the disruptor. Everyone needs a hero. The K.I.S.S. ~ Be the disruptor! Be the disruptor in your child's life; in your own life.&nbsp; Banish the question marks in your child's head. Ignite within them exactly what they need to discover in their reflection. When they look in the mirror, they need to see what you see in them. What God sees in them.&nbsp; EMP of life...electromagnetic pulse that says I'm worthy of much more! Meaning our children short change themselves. We do it too. So we have to create the EMP and be the disruptor.  Encourage with truth. Motivate with goodness. Propel with worth.  "Everyone needs a hero. Be the hero for your child. Be the hero for yourself." &nbsp; #ConfessionsOfAnUpsetMama #CreateYourNow #TodaysParent TAKE A.I.M. ~ Action Ignites Motivation&nbsp;&nbsp;- This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward. Live. Love. IMPACT!&nbsp; "One step at a time leads to miles of greatness!" Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you&nbsp;TAKE A.I.M. ~ Action Ignites Motivation.&nbsp;This is FREE for you. Stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose. &nbsp; ANNOUNCEMENT:&nbsp;Ready to shine your light and tell your story. Please click on&nbsp;MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations&nbsp;as who you would like to hear. This is going to be a beautiful series! &nbsp; Subscribe to&nbsp;Create Your Now TV&nbsp;on YouTube. Listen to Create Your Now on Spotify. Listen to&nbsp;Create...

1490 Everyone Needs A Hero

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MOMS - Be inspired to become Your BEST Selfie with Lifestyle, Nutrition, Fitness & Mindset Tips! We promise according to our hopes; And we perform according to our fears!  Are you ready to transform yourself from the inside out and the outside in? Whether you want to lose weight, get healthy, set goals, overcome adversity, stronger family relationships, fashion tips, or become a better YOU, it's time to REDISCOVER, REJUVENATE, and RENEW who you are in mind, body, and spirit. Let's train for life and love your journey! Be Present. Be Incredible. Be YOU!!!

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