0:00Episode 3935, winning the wrong race. Moms, it's time to rediscover, rejuvenate, and renew who you are in mind body and spirit. Welcome to Create Your Now, Your Best Selfie, the show that help you do just that. Here's your host, Certified Life Coach, personal trainer, and nutritionist, Kristian Warno. Happy happy day, I hope you're having still a fabulous start to your first four week in a new year. Can you believe we're already midweek? Yes, it is, and it's all about health. Did you set a healthy New Year's resolution? Well, if so, you want to stay tuned because you just might be winning the wrong race. For those of you who are brand new to Create Your Now, welcome to this incredible family. I'm so delighted of your presence. If you already even had the opportunity, you want to head on over to CreateYourNow.com where you can learn more and sign up for the Kisses newsletter. To keep it simple strategy, everyday solutions to live love and impact,

1:01where this episode is brought to you by aim, inspiring connection, and community. Now, you know this, right? Every new year, millions write down the same resolution. Lose weight, get healthy. Maybe it's finally take control of their lives. It's like, yes, I can do this. Yet, by spring, and usually it's about 14 to 21 days into it, actually. Those goals often wilt like forgotten gym memberships. They go by the wayside. You thought you were going to lock in some change by saying, I'm committing here's my money, but nope, didn't happen. Why? Because too often, we're winning the wrong race. Bad habits are the easy path. They require no thought, no discomfort, no extra effort. They just are. And you don't have to wrestle with tough choices or push through resistance, right? They're there. You just do what you've always done. Reach for convenience, skip the workout, indulge the craving. It's like, oh, I'll start again, Mende. I already fell off. It went to have my wonderful Mexican dip in my queso and my salsa and my chips,

2:04and I just overdid it on Friday night. So it's okay. I'll just kind of coast to the weekend, and I'll start on Mende. Mende becomes Tuesday, Wednesday, Thursday, next thing. You know, you're back to Friday, and you're like, oh, and now three weeks later, you're like, what happened? And now it's not January anymore. It's May. And you're freaking out going, I'm supposed to be getting into a swimsuit. I'm supposed to be looking like this. And you're not. You look in the mirror and you keep having those same conversations with yourself. You're aging faster. You don't like the way you look. You walk into your closet. You have nothing to wear. You look at the scale. You hate the number on the scale. You look at, you know, and you go shopping. You look at the numbers on the hangars, and you're like, I don't like those numbers. But yet, you keep doing the same thing over and over and over again. And as for a result, everything you say you want slips further from reach. That's the wrong race. Racing toward temporary fixes while ignoring what really drives lasting change. Living fully alive isn't about hitting some number on the scale,

3:06or squeezing into last year's genes. It demands deliberate, confident decisions and pulling your weight in the long haul. That hard work is exactly where most tumble though. Life's daily chaos throws distractions your way, and it's tempting to retreat to what's easy. Why not? Because what if you had a what if? Okay, yeah, hang in there with me. What if you said, what if I could really get rid of those bad habits? Yeah, they're going to, you know, kind of say peekaboo every once in a while, but what if you could refuse the easy path, those bad habits? What if you could break free from the habitual trap and live fully alive on your terms? How do you think you'd feel? That is your kiss to keep a simple strategy. Live fully alive. I was having a conversation with some absolutely good friends who I do life with. It's our mastermind. It's a small but very intimate group, and we love each other through thick and thin.

4:07We celebrate the good, bad, and the ugly. I mean, we just go through life together. And these people have been in my life for a very, very long time. And we were going over, you know, what we were doing in the past 30 days and kind of giving a check in, and then we talked about some goals we had for the new year. And basically almost everybody touched on health some way or another. And I thought, you know, a couple people used a number and others kind of used like the weight say we're lifting and things like that. And as I was listening to it, I was like, you know what? I don't want to put a number. I mean, yeah, I have an idea in mind. I mean, I don't want to just lose five pounds. I want a lot more than that, probably more like 20 pounds, seriously, or maybe even more, but I want to feel comfortable in my skin. And what that looks like now versus when I was 20 years old or 35 years old, or now over the hill of 50 years old. Yeah, I'm over a half century.

5:08And life looks different. Your body looks different. And so for me to put a number on it, I was like, that just doesn't make sense. Now this is all going through my mind. And I was like, how do I really want to live? Like, how do I define healthy living? And I'm not always about like slapping on a number. I wouldn't lose 20 pounds and three months or whatever. This time I said, no, I want to live fully alive. That's what I want. Because isn't that what it's all about is feeling fully alive? I mean, don't you want to be able to wake up going like, yes, this, this is how I feel. This is good. You have energy. You're like, yeah, I may not actually get everything done, but I know I can do what I need to do today. My joints don't ache as much. You know, my back is, well, I've had five kids, but that's all right. It's still I can get up and I can move. And it feels awesome. Because see, here's the thing. If you continue self sabotaging your efforts and making excuses for your bad habits, because that's what we're doing.

6:08When we slip away and we've had all that wonderful food, that not chosen the queso and the salsa and the chips and everything, and we're like, oh, well, I've just fallen off the wagon. It's okay. I'll just wait till Monday. What happens is you're going to stay confined within the old habitual habits that cause you to fail more. And you're going to be living out your excuses more than living fully alive. My friends, you can do better. Literally, you can do better. However, that means you're going to have to make some changes to live fully alive. And then you're like, great. I've done this. I've heard it. I mean, how does this really make sense? Well, let's try to look at three things today to live fully alive and what it looks like in real life. Number one, define health as vitality. Not just weight. Okay. We do it a lot, right? We obsess about our pants lost. Or calories burn. It's like, yes, I'm burning 500 calories. But how much did you eat? Right? So we're calorie counting.

7:09Calories burn. Oh, if I walk on the treadmill, you do realize when you're walking on that, the figures that you use are on average. So you may not be actually doing what your body needs because do you fall in the average? You know, human being calculation that they do with the studies and research of all this exercise equipment. I know I don't. It's really ridiculous. The average person can do much better than I can. So if they're like, oh, you'll burn 500 calories if you walk for an hour. Okay, that sounds great. I have no idea if that's correct. I'm just throwing that number out there just for fun. For me, I'd have to walk basically two hours to burn the 500 calories. I don't know why. I'm just saying, meaning that my body doesn't respond the way the average person does. How does your body respond? Right? But if we keep obsessing about the pounds lost or the calories burned, yeah, we can celebrate that. But what happens when we get behind? Or we're not doing what the average is doing. And we begin to beat up ourselves and we say, gosh darn it. I'm just not good enough. What's wrong with me?

8:10To instead zero in on how you feel. More energy. A clear mind. Like, wow, you actually wake up and you feel alive. Maybe it's a stronger body. Who cares that you're using five pound weights? If you're getting stronger and you're seeing muscle definition and your biceps and triceps, celebrate that. It doesn't matter. You don't have to lift 30 pounds worth of stuff on each arm doing your bicep curls or tricep pushes out, right? I mean, if you want to do the basics, you don't have to do that in order to make a difference in your body. You have to do what's right for you. Maybe it's even getting something as simple as better sleep. How much would it mean to you to get solid sound sleep? At least five to six hours. You may stop to wake up depending upon your age. You know, maybe you have to go to the bathroom because you drank too much water, whatever it is. But when you're focused shifts from a number to a state of being motivation deepens. You got more skin in the game. You want to feel alive, right? Not just lighter.

9:11You're gaining what matters and losing what doesn't in the long run. So look at your health as vitality, not just weight in a number. Number two, choose one habit to master before adding more. When you take the oath to yourself saying, I'm going to do this. I'm all in. I am masterful. I've got this. And it's like your own hero and you're making this stuff up in your mind. I'm not saying you're not a hero. Okay. But we're sitting here trying to overhaul our entire life overnight. Well, let me tell you this. It's a surefire shortcut to burnout. You're not going to make it. You're going to fail more than you'll succeed. So take a deep breath. Pick the one habit that will move the needle the most. What is that for you? Just one. And honestly, just think of it. If you're going to do that one habit for one month straight, that's it. Four weeks.

10:12Maybe it's drinking more water. That's a lot to do. But let me tell you, that impact is so big. You know why? Because when your cells are hydrated, they can receive the nutrition that you're giving it. You can be sitting here trying to feed your body good stuff. But if your cells are dehydrated, they're like, I can't take this. And so what does that good nutrition go? It goes to storage. Goes to fat. Takes it into your glucose area. And then you're like, oh, man, why? Because you're not hydrated. You're dehydrated. And honestly, most of us are walking around like that. So maybe your one habit is drinking more water. Maybe it's just walking, walking 15 minutes a day. You know, maybe it's 10 minutes in the morning, 10 minutes at night or 10 minutes in the morning, 10 minutes in the afternoon, whatever it is. Now, here's a big one. I thought about this because, well, let's just say I had a few sugary drinks, not alcoholic drinks, but just sugary drinks, over the holidays. Well, maybe you need to cut those out. And you say, well, that's not a big deal. It is if it was an old habit,

11:13because you've introduced it back again. And your mind has already gone to, oh, I liked it when I could go in the refrigerator and grab that cold can. Now, you know how it is, right? That carbonated drink that fizzes when you just pop open the can and it just feels like, and then all of a sudden you're like, oh, I feel so better. I feel good. I feel connected. I'm alive. And the next thing you know, you have two. And the next day you're having two. And the next day you're having three. And the next day you're having two. And pretty soon you're back into old habits, which you dropped maybe two years ago. But now, just because you had a hard holiday, or it was just stressful, or you were traveling, whatever it is, it doesn't have to be hard. But it was easy to grab onto again. You know, it is hard to break old habits. It just is. So you got to nail it with stubborn consistency. So start with the one. One habit, master the one. And I would encourage you to do one a month. Because if you did that,

12:14guess how many new habits you would have by the next time the ball drops. In the new year, right? Think about that. You'd have 12 new habits. That's pretty awesome. And you might have more, because if you can actually build it to be to the point where they're automatic, then you can layer on the next one. So some of it might be easier, okay? Maybe you had an old habit. You went back into it, but man, after two weeks like your spot on, there's no problem. You can do this. Then you can layer on the next. You see success builds momentum. But remember success comes in little steps with greater impact. So take that small one step at a time, that leads to miles of greatness and choose the one habit. And then layer on. Then finally, number three, own your why every single day. Yep. Why do you want health? Have you ever really asked yourself that question and said, not because, oh, I want to wear a size two, but I'm going to size 10, okay? I'm not talking that kind of look.

13:14I'm talking about why do you want health? Is it because you want to live a long, vibrant life? And you want to be around not just for your kids, but for your grandkids. Maybe your career would actually do a little bit better. I know that kind of sounds weird, but maybe you need more energy. Maybe you also need more confidence and with good health, you feel better about yourself. So your confidence rises. That's awesome. Maybe it's about your future. All right? How are you going to live in the next 20 years and next 40 years of your life? What does it look like? Keep that reason, front and center every single day. Now, I know what has worked for me. Now, you think about what works for you, but put a reminder on your refrigerator. Like wherever your hang-up is, the trigger in your life, put a reminder there. Whether it's a picture of, I was almost there, but then I broke away and went back to my old habits. Maybe it was, no, I need to put up a picture of that's what I want to look like.

14:16Then great, do it. I wouldn't use AI, though. The reason being, your mind is going to say, that's not real. And when something isn't real to you, you're going to discount it. You're going to be falling back into the self-sabotage and saying, no, well, you know, it's not really real. So it's okay, I can still do it. If I fall short a week or two, or maybe three or not, two months, yeah, no, you won't. So don't use AI. Use a real picture, seriously. And maybe you don't like the way you look now, but for you personally, having a picture of what you look like now, is motivating. For some people, it's not. But if it is for you, then take that picture. Don't do a self. We have someone else take it for you. It's going to look different. I'm telling you it does. There's different cameras on your phones and all of that. Even if you take a picture of yourself in a mirror, let me tell you mirrors are done differently. Mirrors distort things. And so did you know that when you go in dressing rooms, back in the day when they had malls and all that,

15:17they would have mirrors that actually, when you look into them, they make you look thinner. And when that, and when you see that, and you're like, oh, I look good in this outfit, then you go home, and you put it on and you look in a mirror that's like a real mirror, you're like, oh, what was I thinking? Like, was it the lights? Was it me? No, it was the mirror. Literally, it was the mirror. So keep the reason front and center every single day. When your why is bigger than your cravings or excuses, your hard work feels purposeful instead of painful. And when you are on point, and knowing that if I do this, the pain is going to melt away, slowly, it may take some time, because remember, this isn't going to happen overnight. You're not going to lose the weight. It's not going to fall off, because how long is it going to take you to get here? And if you've been holding this weight for a long time, let me tell you this, your body will remember. And so it's much easier to gain back the weight. So it's important to look at this as a lifestyle. And remember,

16:17the race you want to win isn't against some external standard, or even the scale. It's against the old habits that keep you stuck. It's about gaining your health back in a way that, well, sticks, right? You want the sticky stuff to be the right stuff. So the right race demands patience. The right race demands persistence. The right race demands a refusal to settle for good enough. You were created on purpose for a purpose. You were created for more. And maybe for your life to change, for things to happen, for your dreams to unfold, for your goals to actually come to fruition. Your dreams to be, oh my gosh, it's not just about my earthly dreams, but it's about my heavenly dreams. Then this is the year. Don't just write down a resolution. Choose to win the right race. Make every choice count toward feeling fully alive, no matter what the scale says.

17:19Because now, I promise you, my friend, you're ready to win the right race. Go in peace. Be present. Be incredible. Most definitely be you. I love you so very much. I cannot wait to see you on the other side. Blessings, hugs, and lots and lots of love. We'll talk to you real soon. Have a glorious blessed day. And remember, train for life. Love your journey. We'll talk to you soon. Bye-bye. Feeling inspired and ready to train for life and love your journey, visit createyournow.com for more incredible resources to help you along the way. We'll see you next time on Create Your Now Your Best Selfie. And remember, always be sure you consult your physician before beginning any health and fitness plan. And remember, always be sure you consult your physician before beginning any health and fitness plan.