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641 Take It Up a Notch
It's that time of year when the air is getting crisper. The leaves are changing to brilliant colors. Your new season to make an impact of your healthy living goals is here! Take it up a notch.
You probably have been working to really have a healthy body especially during summer. But now you are dragging.
Desire to be supported and encourage by other like-minded women? Join us at Women of IMPACT. http://facebook.com/groups/thewomenofimpact
Some of those reasons come from the shift of your schedule and the sun. Daylight is becoming limited and that drives us to not want to (or feel like) do as much. We are already beginning to hibernate.
If you are wanting to keep away that extra hibernation comfort fat, it's time to take it up a notch.
And you start with your fitness! Change up what you are doing.
FOR ALL EXERCISES (even the ones you are currently performing): Be sure you are always keeping your shoulders back and down. Knees soft (no locking the knees). Core engaged (abdominals and glutes tight). Tuck under at your hip to protect your back.
RUNNER: Incorporate some weight training into your routine. You can add these simple exercises to the end of your run.
- Walking lunges - Keep your feet spread wide performing a deeper lunge, never allowing your knee to go over your foot.
- Squat with overhead press - Do a squat and at standing, press your hands & arms over your head. You do not need weights to do this.
STRENGTH TRAINING: Maybe you enjoy weight training, but don't really like cardio. Take it up a notch by...
- Walking daily - Start at 20 minutes everyday and increase it to 1 hour a day. And that includes non-strength training days.
- Alternate running and walking - Run for 10 minutes, walk for 10 minutes. You can slowly increase your time where you are running only, with a walk for a cool down. Please only run every other day. Walking can be done on a daily basis.
BEGINNING: You might be grumbling at me because you want to be healthier, but it hasn't been a priority. That's ok. Start today. Take A.I.M. (action ignites motivation). Perform each exercise for 1 minute each (rest when you need to during that minutes), then repeat the entire SET of exercises. Do this 4-6 times depending on your time available.
- Planks (wall/floor)
- Leg Kickbacks - Focus on tightening of the glutes. This is not a large movement. Very isolated movement.
- Squats - Do NOT do these if you have knee problems!!! Knee should not go over your knee.
- Hip Thrusters - Lay down on your back. Raise your glutes in the air, pushing your hips upward toward the ceiling. Squeeze your glutes while keeping your core, shoulders and back in proper form.
- Jumping jacks - You can use walking jacks if you have knee issues.
FYI....You walk about 2,000 steps per mile (depending on your stride). So in order to walk 10,000 steps, you would be walking 5 miles. If you desire to be at your optimum health level, you need to be intentionally moving for 10,000 steps above what you normally move.
The K.I.S.S. ~ Take it up a notch!
You can continue to shape your body when you take it up a notch. If you want to get a different result, you must take it up a notch.
Join in the conversation: What exercises are you focusing on to keep you happy and healthy? Send me an email at [email protected]
You want to level up your health. Let's work together and find the power of simplicity for you. The HAPPY HEALTHY STRATEGY SESSION. This is a FREE 20-minute call where you discuss a your story and figure out how to jumpstart your healthy lifestyle. We will break it down and focus on 3 fast action strategies that will springboard you to the next step. Let's do this together!
If you would like to go deeper and explore this further, let's get on a DISCOVERY CALL. Go to createyournow.com. This is free for you and for those serious about working with me! You will walk away with one new action to move you closer to your goals. You are worth the time!!!
Would love to hear what you are working on.
Send your challenges and celebrations to [email protected]
TAKE A.I.M. ~ Action Ignites Motivation - This is a complimentary 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!"One step at a time leads to miles of greatness!"
Subscribe to Create Your Now TV 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 TAKE A.I.M. ~ Action Ignites Motivation. 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.
ANNOUNCEMENT: Ready to shine your light and tell your story. Please click on MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations as who you would like to hear. This is going to be a beautiful series!
Subscribe to Create Your Now TV on YouTube.
Listen to Create Your Now on iHeart Radio. Click here.
The Create Your Now Archives are LIVE!! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1 and http://bit.ly/CYNarchive2 and http://bit.ly/CYNarchive3
PERISCOPE USERS!!!
Click here for ANDROID Users / GOOGLE https://play.google.com/store/apps/details?id=tv.periscope.android
Click here for APPLE Users https://itunes.apple.com/app/id972909677
THE NO FUSS MEAL PLAN
Twitter@KristianneWargo@CreateYourNow
Facebookwww.facebook.com/TheKISSCoach www.facebook.com/CreateYourNow
Contact me at [email protected]
Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes, and She Owns It.
https://addicted2success.com/success-advice/5-things-to-do-while-waiting-for-success-to-manifest-in-your-life/
http://www.huffingtonpost.com/kristianne-wargo/
http://bit.ly/9amHabits
https://journal.thriveglobal.com/how-to-configure-a-sleep-pattern-fit-for-you-d8edd3387eaf#.sniv275c3
sheownsit.com/when-failure-is-your-middle-name/
DOMESTIC BEAUTIES (Announcements)
1. Come and let's connect on Facebook - Women Of IMPACT http://facebook.com/groups/thewomenofimpact
2. Create Your Now ~ Your Best Selfie can be heard on iHeart Radio!
3. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1
4. Create Your Now Archive 2 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive2
5. Create Your Now Archive 3 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive3
6. NEW Website! Go check it out and tell me what you think. http://www.createyournow.com
7. Sign Up for The A.I.M. Academy! You will be the first to learn all about it. http://createyournow.com/m-academy-2
8. Schedule a Discovery Call. This is a free 30-45 minute call for those serious about coaching with me.
9. Newsletter and Library: If you desire to get weekly emails,be sure to sign up here so you can stay connected. http://createyournow.com/library
Music by Mandisa - Overcomer
http://www.mandisaofficial.com
Cover Art by Jenny Hamson
View all episodes
By Kristianne Wargo
4.3
33 ratings
It's that time of year when the air is getting crisper. The leaves are changing to brilliant colors. Your new season to make an impact of your healthy living goals is here! Take it up a notch.
You probably have been working to really have a healthy body especially during summer. But now you are dragging.
Desire to be supported and encourage by other like-minded women? Join us at Women of IMPACT. http://facebook.com/groups/thewomenofimpact
Some of those reasons come from the shift of your schedule and the sun. Daylight is becoming limited and that drives us to not want to (or feel like) do as much. We are already beginning to hibernate.
If you are wanting to keep away that extra hibernation comfort fat, it's time to take it up a notch.
And you start with your fitness! Change up what you are doing.
FOR ALL EXERCISES (even the ones you are currently performing): Be sure you are always keeping your shoulders back and down. Knees soft (no locking the knees). Core engaged (abdominals and glutes tight). Tuck under at your hip to protect your back.
RUNNER: Incorporate some weight training into your routine. You can add these simple exercises to the end of your run.
- Walking lunges - Keep your feet spread wide performing a deeper lunge, never allowing your knee to go over your foot.
- Squat with overhead press - Do a squat and at standing, press your hands & arms over your head. You do not need weights to do this.
STRENGTH TRAINING: Maybe you enjoy weight training, but don't really like cardio. Take it up a notch by...
- Walking daily - Start at 20 minutes everyday and increase it to 1 hour a day. And that includes non-strength training days.
- Alternate running and walking - Run for 10 minutes, walk for 10 minutes. You can slowly increase your time where you are running only, with a walk for a cool down. Please only run every other day. Walking can be done on a daily basis.
BEGINNING: You might be grumbling at me because you want to be healthier, but it hasn't been a priority. That's ok. Start today. Take A.I.M. (action ignites motivation). Perform each exercise for 1 minute each (rest when you need to during that minutes), then repeat the entire SET of exercises. Do this 4-6 times depending on your time available.
- Planks (wall/floor)
- Leg Kickbacks - Focus on tightening of the glutes. This is not a large movement. Very isolated movement.
- Squats - Do NOT do these if you have knee problems!!! Knee should not go over your knee.
- Hip Thrusters - Lay down on your back. Raise your glutes in the air, pushing your hips upward toward the ceiling. Squeeze your glutes while keeping your core, shoulders and back in proper form.
- Jumping jacks - You can use walking jacks if you have knee issues.
FYI....You walk about 2,000 steps per mile (depending on your stride). So in order to walk 10,000 steps, you would be walking 5 miles. If you desire to be at your optimum health level, you need to be intentionally moving for 10,000 steps above what you normally move.
The K.I.S.S. ~ Take it up a notch!
You can continue to shape your body when you take it up a notch. If you want to get a different result, you must take it up a notch.
Join in the conversation: What exercises are you focusing on to keep you happy and healthy? Send me an email at [email protected]
You want to level up your health. Let's work together and find the power of simplicity for you. The HAPPY HEALTHY STRATEGY SESSION. This is a FREE 20-minute call where you discuss a your story and figure out how to jumpstart your healthy lifestyle. We will break it down and focus on 3 fast action strategies that will springboard you to the next step. Let's do this together!
If you would like to go deeper and explore this further, let's get on a DISCOVERY CALL. Go to createyournow.com. This is free for you and for those serious about working with me! You will walk away with one new action to move you closer to your goals. You are worth the time!!!
Would love to hear what you are working on.
Send your challenges and celebrations to [email protected]
TAKE A.I.M. ~ Action Ignites Motivation - This is a complimentary 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!"One step at a time leads to miles of greatness!"
Subscribe to Create Your Now TV 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 TAKE A.I.M. ~ Action Ignites Motivation. 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.
ANNOUNCEMENT: Ready to shine your light and tell your story. Please click on MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations as who you would like to hear. This is going to be a beautiful series!
Subscribe to Create Your Now TV on YouTube.
Listen to Create Your Now on iHeart Radio. Click here.
The Create Your Now Archives are LIVE!! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1 and http://bit.ly/CYNarchive2 and http://bit.ly/CYNarchive3
PERISCOPE USERS!!!
Click here for ANDROID Users / GOOGLE https://play.google.com/store/apps/details?id=tv.periscope.android
Click here for APPLE Users https://itunes.apple.com/app/id972909677
THE NO FUSS MEAL PLAN
Twitter@KristianneWargo@CreateYourNow
Facebookwww.facebook.com/TheKISSCoach www.facebook.com/CreateYourNow
Contact me at [email protected]
Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes, and She Owns It.
https://addicted2success.com/success-advice/5-things-to-do-while-waiting-for-success-to-manifest-in-your-life/
http://www.huffingtonpost.com/kristianne-wargo/
http://bit.ly/9amHabits
https://journal.thriveglobal.com/how-to-configure-a-sleep-pattern-fit-for-you-d8edd3387eaf#.sniv275c3
sheownsit.com/when-failure-is-your-middle-name/
DOMESTIC BEAUTIES (Announcements)
1. Come and let's connect on Facebook - Women Of IMPACT http://facebook.com/groups/thewomenofimpact
2. Create Your Now ~ Your Best Selfie can be heard on iHeart Radio!
3. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1
4. Create Your Now Archive 2 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive2
5. Create Your Now Archive 3 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive3
6. NEW Website! Go check it out and tell me what you think. http://www.createyournow.com
7. Sign Up for The A.I.M. Academy! You will be the first to learn all about it. http://createyournow.com/m-academy-2
8. Schedule a Discovery Call. This is a free 30-45 minute call for those serious about coaching with me.
9. Newsletter and Library: If you desire to get weekly emails,be sure to sign up here so you can stay connected. http://createyournow.com/library
Music by Mandisa - Overcomer
http://www.mandisaofficial.com
Cover Art by Jenny Hamson