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Episode 3963, fuel, like a champion.
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Moms, it's time to rediscover, rejuvenate,
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and renew whom you are in mind, body, and spirit.
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Welcome to Create Your Now, Your Best Selfie,
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the show that help you do just that.
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Here's your host, Certified Life Coach,
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Personal Trainer, and Nutritionist, Christian Wardo.
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Happy every day, I hope you're having a fabulous time.
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This weekend, staying warm, I hope.
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I don't know, we're still getting out of the frozen tender,
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our schools are so close, it's kind of crazy in our area,
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but you know what, we take a deep breath and we say,
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okay, we've got to find this God of Winx and we can do it.
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But today, it's all about healthy living.
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Come on, fuel, like a champion.
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For those of you who are brand new to Create Your Now,
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welcome to the So Got Up A Family.
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I'm so delighted of your presence.
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If you already even had the opportunity,
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you want to head on over to CreateYourNow.com,
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where you can learn more and sign up for the Kids' Newsletter.
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To keep it simple strategy, everyday solutions,
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to live, love, and impact.
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Okay, are you ready for this?
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I mean, you just kind of have to take a deep breath.
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Because you know what, this episode is brought to you by AIM,
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Inspiring Connection, and Community.
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All right, you know, we just have to throw things in every once in a while
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and throw us off because that's what life does to us.
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It's like, we try to walk within we trip.
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We try to run and then we fall, right?
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And it's like, gosh darn it, why can't I just get into a rhythm?
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Why can't I just get into a routine?
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Why can't life be easy?
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Why do I have to gain 12 pounds and only lose five and then gain two pounds
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and then lose 20 and then gain 50 pounds and then lose 20?
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You know, you're just kind of on that roller coaster.
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And then you factor in life and things happening and stuff you can't control
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and you're like, I just don't get it.
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Then you have stuff that's happening in your city
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and you wonder, gosh, you know, what will tomorrow look like?
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But then you take a deep breath and you're like, okay, I can get past this.
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But how do I take care of myself?
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How are you taking care of yourself?
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Have you ever really stopped to think about it and got off that bandwagon of,
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oh, I got to have that New Year's resolution.
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I'm going to lose 20 pounds this year.
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I'm going to do it this time.
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No, instead I gained seven or whatever it is for you.
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Maybe you did lose a little bit, but maybe you did lose as much.
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Maybe you're still in that and that's why you've got another New Year's resolution.
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And now you're in your February and you're like, huh, next thing you know, it's going to be March.
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Next thing you know, it's supposed to be bikini season and I don't even want to wear a swimsuit.
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I don't care about a bikini.
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I don't even want to be seen in shorts.
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So I want to give you hope today.
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Because I think sometimes we come here and we're like, gosh,
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life is a little bit crazy if you can see my schedule.
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If you just understood where I was going, maybe you've got to run to that big box store because
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you've been kind of stuck in the frozen tendra.
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You really don't want to go, but you know you've got to because you've got to get a few of
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just those essentials.
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You don't need to clear out everything.
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You want to leave stuff for other people, but you got to have a few of the essentials.
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What about the essentials for our own body?
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Think about what's happening this weekend.
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Come on, I know you know it.
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That's what you got to go to the big box store too.
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You got to get those big bags, right?
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So you can have the chips and salsa.
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So let me ask you this question.
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Do you want to play like a champion?
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If the answer is yes, then you got to start treating your mind and body like they actually matter.
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Stop talking about it.
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Stop just saying, oh, I've got to get on this bandwagon of the New Year's resolutions.
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And I'm just going to join in because everybody else is.
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It's like I want to be in the chorus, but I don't want to be the soloist.
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But if you're honest with yourself,
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talent and hustle can only carry you so far when your fuel tank is running on empty.
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Your brain is fogged or your body is begging for rest.
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The power of peak performance is not just for the field.
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So you got to fuel like a champion.
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I mean, honestly, that's what the elite football players are doing, right?
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At the Super Bowl, did you happen to watch the Pro Bowl yesterday?
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I wasn't really sure who would get it.
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AFC or NFC, NFC ended up winning.
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I think it was like 60 to 52-ish or something like that.
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Don't quote me on the actual score.
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But NFC, I know one.
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And it was interesting because it's flag football.
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And I'm like, it's just so strange.
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The Mama Sports Center here is going to kind of beep in and say, why?
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What happened to the traditional football?
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I could tell you the traditional pro football isn't happening because they're afraid
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that their million dollar players are going to get hurt because they're not playing football
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the way they should.
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They play to injure.
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But that's for another episode.
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You can tell I thought that one through a few times.
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Now, some would argue too.
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Well, no, they're just preparing for the 20-28 flag football season.
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So they're like, we're kind of gearing up for that.
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Now, I will say this.
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I enjoyed watching the women's flag football.
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That was awesome to see.
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The men, they could have waited, didn't need them.
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Think about the real Super Bowl that you want to watch.
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It was just kind of for whatever.
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It didn't even need to happen in my opinion.
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It's just a waste of time, waste of media coverage, just a waste.
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Yeah, it's just kind of like boys on the field
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just kind of playing out in their backyard.
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Which if that's what they want to do, then why not do that?
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You know what I mean?
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But you see, if we want to have that peak performance in our life,
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to lead our families well,
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to be the mom that we were called to be,
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to be the grandma, to show up as the best auntie,
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to be the career and the leader in our workforce,
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and whatever you're doing,
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and whatever you're the expert of.
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You got to show up like a champion,
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which means you have to fuel like a champion.
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Because those elite football players
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that's going to be playing the game,
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and New England Patriots,
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they don't just show up to practice.
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They obsess over how they eat,
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how they sleep, and how they recover.
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That's their secret weapon.
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But here's the thing.
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It's not all about the plays on the field.
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Yes, it helps you score points.
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But you have to be able to score for it to really matter.
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If your body cannot do it, you're not going to win.
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So what if you took that same approach?
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And this isn't about turning your life upside down overnight.
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It's about making smart, deliberate choices
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that build a strong, healthy foundation.
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Because health isn't a bonus,
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and it's not just something
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you just get to have.
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It's the bedrock of everything you want to conquer,
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whether on the field,
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or in the office, or at home.
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All the more reason why,
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you must fuel like a champion.
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That is your kiss to keep a simple strategy.
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Fuel like a champion.
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Now, first off, though, before we go into all of that,
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I want you to think about what you're currently doing.
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Are you trying to win the game of life with minimal energy?
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Okay, just think about what I just said there.
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Because I bet you said yes to one of those three.
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You got minimal energy, little rest, and lots of sugar.
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Is any of that showing up in your life?
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But if we're honest, I think it comes into play.
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Or are you being strategic in the manner in which you care for your mind and body?
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There are some grand events happening this week.
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We've already talked about one, right?
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It says, Super Bowl.
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I'm having a party with my grandbabies.
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It's going to be a blast.
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And the family and all of that, it's going to be fun.
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But it's also the start of the Olympics.
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Are you going to watch?
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Who doesn't want to celebrate with good food and drinks?
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But we can do so in a manner that won't tear apart your insides
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or your outsides, right?
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So give yourself permission, though, to celebrate with kindness.
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And I think that's the key here when we look about what we're doing to our bodies.
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We can go off the rail a little bit, but do it with kindness.
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Give your body a break.
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Like, if you're going to drink, like seriously, alcohol drink, not just like tea
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or your sodas or things like that, I'm talking about alcohol.
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If you're going to drink, I'm going to make a suggestion.
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I'm not telling you how to drink, but I'm suggesting.
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If you have an alcoholic drink, then in between those have a full glass of water,
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then have another alcoholic drink.
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Now, I'm going to say this.
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Don't sit there and be stupid and drive if you can't, especially if you've got this crazy
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Right now, as I look out on my streets like I wouldn't want anybody driving out
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there, let alone drinking and driving out there, okay?
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Be real with where you are in the manner that you are loving your body.
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Okay, so if you're not loving it well and you've had a little too many,
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then be wise with your decisions and make those decisions before.
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Now, I'm not your mother.
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I get that, but we all need these reminders because we get caught up.
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You know, what happens when your kiddos get a little bit older?
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Oh, you don't have to be as responsible.
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You have to be responsible, but maybe not as much.
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So maybe you're like, oh, well, two drinks and then maybe just a half a glass of water.
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And then three more drinks.
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That's not going to do anything bad to me.
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And then you're like, oh, I do not got this.
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I'm not feeling real well.
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Now, this can happen with food too.
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In our family, we call it the food baby.
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You feel like, oh, I'm about ready to be sick.
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Too much pizza, too much chips and salsa, too much whatever it is.
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I just, whatever it is.
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Maybe you're cooking hamburgers and hot dogs.
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I'm not grilling outside.
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Thanks supposed to be a little bit warmer, but not that much warmer.
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But if we eat too much, that can also do damage to our insides.
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And maybe move it into next week.
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But think about where you are.
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And really where you want your body and mind to go.
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Okay, over the next week, then the next week, then the next week.
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Take it one week at a time.
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So if this week you're saying, okay, well, I'm already committed to the party
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and I'm already not eating well.
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Okay, but still celebrate with kindness.
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Okay, I just want to throw that out there.
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Celebrate with kindness.
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Maybe we should do an episode on that tomorrow.
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Celebrate with kindness.
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But seriously, and then I want you to think about, okay, how can I shift
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what I'm doing to give myself the strength and the focus and the resilience
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that I know my body needs?
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Okay, if I can give you just a peek-a-boo into my life here for a moment,
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I am traveling a lot this year.
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And I think I mentioned that earlier, a couple episodes or so ago.
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And it's going to be a travel.
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Like every three or so days, I'm traveling.
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And there's nothing wrong with that.
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Don't get me wrong.
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I know what I'm doing.
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It's a season that I'm in.
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But in that, I know I'm going to have to celebrate with kindness,
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treat myself with kindness.
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Make sure I'm getting good protein,
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making sure I'm having good food, not just always eating on the road.
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So literally, I'm going to the store later today and I'm packing exactly what I need.
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So I can take it with me.
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When I get to the destination, whichever destination I'm coming or going from,
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because I'm always coming and going, I'll have exactly what I need.
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I take my mixer with me.
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No, they're not a sponsor, but they really should be my Vitamix.
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If you want to know what a great mixer is,
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up, hands down, go get a Vitamix.
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I don't even have a code to give you.
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Honestly, an affiliate code.
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I don't, but I should because I love my Vitamix.
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Like, that is my go-to.
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It makes shakes like none other, soup like none other.
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I mean, it is, it's a beast, literally.
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We could be here for hours.
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I could tell you all that I do with my Vitamix.
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But I literally pack it with me.
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If I have to stay in a hotel for a conference,
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that Vitamix comes with me.
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Even my grandbabies know,
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Grandma's gonna fix shakes.
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Why? Because I bring my Vitamix, okay?
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So prepare what you need.
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And so that's what I'm doing.
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I'm already setting myself up for success.
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Even though I know my travels are going to be constant,
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I'm going to make sure I have what I need.
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So then I don't feel bad later.
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Because I've got a lot to pack in to these next couple months.
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We're doing a lot here at Creature Now.
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And I've got to stay on top of things.
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And quite frankly, I was having a conversation
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with my mom and then one of my good girlfriends.
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And it was interesting because I was like,
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oh, I need to look at this, this, this, and this.
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And I know this sounds like a lot.
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But I believe I can do it within this period of time between now and May.
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And I'm sure they're like, yeah, yeah, yeah, you can.
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But you remember how much you're traveling.
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You remember what you're doing.
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You remember all this other stuff you have too.
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Like, yeah, I know.
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But I also know that I can do it if I treat my mind and body well.
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So what does it look like to feel like a champion?
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Come on, we can do this.
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Number one, you got to do a sleep audit.
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I know I've been doing mine.
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Start tracking your sleep for a few nights.
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Use an app if you want to.
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Maybe you have something on your wrist.
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You can do that too.
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Or go old fashioned.
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I'm going to bed here at this time.
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I'm laying in bed at this time.
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And then the morning, don't do it in the middle of the night if you wake up.
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Just remember the last time you looked at the clock and make note of that.
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You may not know exactly when you fell asleep.
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If you're not using a watch or something like that to tell you or a particular band or whatever.
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You can get generalizations if you wake up in the night.
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How often did you wake up?
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For me, I look at my, you know, my clock when I wake up.
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That's just what I do.
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So when I actually am fully awake, I can make notes as to, okay, I woke up at 238.
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I woke up at 535 and I decided just to stay up or whatever it was.
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So commit though to getting at least seven hours of sleep a night at least.
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And then kind of judge, okay, do I need a little bit more sleep or a little less?
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Do that for at least a week and see how you feel.
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And then adjust accordingly.
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And don't settle for less, right?
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Optimal sleep is where recovery begins.
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It's when your muscles rebuild, where your brain clears out the mental cobwebs
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and your energy tanks refill.
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Think of it like this.
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Sleep is the car wash for your body.
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It's taking care of all the free radicals.
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Anything and everything you've come in contact is like, it's this ocean wash.
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It allows you to reset.
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And let me tell you, back in the olden days,
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I could go three, sometimes if I had two, four days without sleep.
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Yes, I am guilty as charged in college.
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Not because I was a part of your, because I was not.
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I just had a lot to do.
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And there would be days, not a lot of them, and I did three or four days.
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Now, it wouldn't be difficult for me to have only three to four hours of sleep a night.
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That was pretty much normal for me.
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And if it was a lot happening and performances or tests,
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I might only get two hours of sleep if I was lucky.
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I can't do that anymore now.
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Well, that's not true.
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I can, but I should not, because I don't do it well when I don't get my sleep.
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I really need my five and a half hours.
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That's my sweet spot.
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Maybe it's into six.
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But if I can get seven, I've just calmed rest, even if it's not sleep,
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but I'm just in my restful moment, that helps me too.
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So take a look at your sleep.
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What are your patterns right now?
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Start tracking it so you know how you need to change it.
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Number two, time for nutrition swap.
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So identify one processed or sugary item that you grab daily
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and replace it with a nutrient dense alternative.
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What does that look like?
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You know, maybe it's a candy bar, so switch it out for a handful of nuts,
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or an apple or banana.
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Replace soda with infused water or herbal tea.
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What is it for you?
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Now, I know these might seem very small, but they add up fast over time.
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Your body and brain will reward you with more stamina.
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You'll have sharper focus and instead of your mood swings,
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it won't be a roller coaster like I'm all over the place.
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You won't crash at that two o'clock or three o'clock like,
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oh, I just got to have something and you grab the wrong thing, right?
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You feel like that weird thing that's going after the refrigerator.
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What is it that I need?
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Okay, I know it's kind of sound a weird didn't it.
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But truly, that's what happens.
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And we get into this mind and it's like, oh,
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and you just grab anything and we're always grabbing the wrong thing.
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Stop, don't grab the wrong, right?
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Set yourself up for success and say, you know what?
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I can grab something that's better for my body and make good choices.
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And then finally, number three, mindful moments.
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I really, really do.
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And the reason why is I have my own that I do every morning,
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actually in every night.
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So dedicate 10 minutes each morning.
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For me, sometimes depending upon when I wake up in the mornings,
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it can be a 30 to 45 minute process.
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And my evening, I do it, but it's really,
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I do it and I usually fall asleep.
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So it's a different process.
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It involves the same thing, which I'm going to tell you two of my secrets,
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my pillow that I use and then also my heating pad.
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Those are the two that are required for the morning and the evening.
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Doesn't matter the temperature outside.
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That's what I have.
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And so maybe for you, it's deep breathing, meditation,
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Maybe it's reading, you know, maybe it's reading your Bible.
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Whatever it is for me, it's a little bit about everything.
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It just depends on what happened during the day.
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Because sometimes in the morning, I start usually with praise
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and I have my prayerful morning at that point.
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And it's just my focus and thinking about what's next.
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And I'm gearing up and it's like, okay, time to get up
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and I'm ready for the day and I hit the floor running.
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Like it's full speed ahead.
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But in the evening, I'm like, no, no, no, no, no, time to wind it down.
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Time to be a little calmer.
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Time to take in some deep breaths.
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And sometimes it is reading and other things,
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but I'm not sitting there scrolling.
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I'm trying to keep myself off of things.
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So this isn't about the Zen mastery, right?
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It's about clearing your nervous system so stress doesn't pile up
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and cloud your performance.
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Consistency here keeps you calm, centered, and ready to execute.
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All right, it's a regular talks about fearing guilt, right?
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If you live with integrity, then you don't have to worry about fearing guilt.
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And I'm putting words into his mouth by saying it this way.
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Then you can lay your head on the pillow and go to sleep.
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And you can truly rest.
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Because you don't fear and you don't have fearing,
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you don't have guilt because you're living with integrity.
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That's a great mindfulness trick.
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It's like, okay, it's not a trick.
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It's the way of living.
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And if you can live with integrity, then
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no, you can't control everything in life.
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But you can make decisions that, okay, I can't control it.
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But if I respond this way, okay, great.
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I can get some sleep.
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And then I'll be refreshed for tomorrow to attack it on another level.
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So even though life kind of throws us
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for different loops all the way around,
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we don't always have to be on that roller coaster
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in the manner that everybody else is doing.
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Think about how you're living.
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Think about your mindfulness throughout your day.
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Think about your attitude.
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Remember I talked about kindness?
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Yeah, celebrate with kindness.
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Same type of thing here.
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What are those mindful moments?
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Because let's be real.
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Ignoring this is just playing with fire.
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If you want peak performance,
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then show yourself the same respect the champions do.
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So this week, as you look at things,
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start leaning into these steps.
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Track your progress.
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And watch what happens when you treat your mind and body
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like the true MVPs that they are.
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Because if we do that,
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oh my goodness, you're going to be a different person.
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Seriously, you're going to feel different about yourself.
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You're going to start looking different.
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And I'm not talking about the numbers on the scale.
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I mean, yeah, those are bonuses, right?
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If they go down and you need them to go down.
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But it's not just about that.
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There's more to the story and health
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than the number on the scale or the number on the hanger.
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To look further, look deeper.
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Maybe for you, it's integrity.
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Maybe you're hanging around the wrong people.
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Maybe you need to make some different choices
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in what you're doing.
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Maybe you're in a career change.
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Maybe you're looking at options of saying,
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I've really been doing this for a long time.
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But that's not where we're headed.
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Or wait, the kids are growing up.
22:32
And now I get to make some choices.
22:34
Maybe I'm going back to school.
22:36
What does it look like for you?
22:39
You see, you don't want to have anything
22:42
about this fluffy stuff, right?
22:43
It's not about the snow, definitely.
22:45
But the fluffy stuff, like, oh, it just,
22:48
it's got to look a certain way.
22:49
No, don't try to, you know, cut it all short.
22:54
Just real fuel for real results.
22:56
What are you doing to your body?
22:59
When you figure out what you want to do,
23:01
then take that next step.
23:03
One step at a time leads to miles of greatness.
23:07
And when you do that step,
23:09
that's when you're taking aim, right?
23:11
Action at night's motivation.
23:13
That keeps the momentum going.
23:15
And you know that you're getting stronger.
23:18
You're more focused.
23:19
And guess what, you're undefeated.
23:22
And not very many people can say, hey,
23:26
come to my showroom, my scoreboard, my game of life,
23:32
Because you're playing it the way your mind,
23:34
body, and spirit needs it.
23:41
I love you so very much.
23:42
I cannot wait to see you on the other side.
23:44
Blessing tags and lots and lots of love.
23:46
We'll talk to you real soon.
23:47
Have a glorious, blessed, healthy day.
23:50
Feeling inspired and ready to train for life and love your journey,
23:54
visit createyournow.com for more incredible resources to help you along the way.
23:59
We'll see you next time on Create Your Now Your Best Selfie.
24:03
And remember, always be sure you consult your physician
24:05
before beginning any health and fitness plan.