3816 Just Commitment And The Right Moves

Release Date: 09/10/2025

Create Your Now with Kristianne Wargo

When life pounds hard and hope feels distant, despair and discouragement can grip tightly. It’s easy to believe the story has ended, that the mess and pain will define us permanently. Yet our God is not just the God of beginnings—He’s the God of do-overs. God is constantly moving, always creating new paths where none seem to exist. Desire to be supported and encouraged by other like-minded women? Join us at the . Isaiah 43:19 holds a powerful promise: “See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the...

3819 Rest Does Your Heart Good

Create Your Now with Kristianne Wargo

When you’re sprinting through life’s endless to-do list, hopping from one task to the next, your brain turns into a cluttered mess. Forget keeping everything straight — even keeping love alive for your spouse can feel like a heavy lift. It’s no surprise emotions run high, patience runs low, and connection takes a hit. So here’s a truth that might sound too simple but can change everything: rest does your heart good. Imagine being so rested that your emotions don’t hijack you. Desire to be supported and encouraged by other like-minded women? Join us at the . You catch yourself...

3818 When Your Words Feel Small

Create Your Now with Kristianne Wargo

As parents, it's hard to know if what we are saying is sticking. Sometimes, we talk in circles and nothing seems to change. Whatever you do, don't give up when your words feel small. You know what it's like to talk in circles, replay the same conversations, and wonder if any of it actually lands. Those moments when your words feel small—like they barely ripple the surface—can shake even the most confident parent. Desire to be supported and encouraged by other like-minded women? Join us at the . Because that's when it matters most. When your child needs you, it’s not about your mood,...

3817 One More Day

Create Your Now with Kristianne Wargo

Why is it that we rise to the complaints of yesterday only to find ourselves seeking what we want for tomorrow, yet we forget about today? There are new mercies every morning; don't take one more day for granted. Too often, we take this gift for granted, letting it slip through our fingers like water. Desire to be supported and encouraged by other like-minded women? Join us at the . It’s easy to get stuck in the trap of frustration—wishing for different circumstances, a different outcome, or a different life. We convince ourselves that if only things were different “then” we’d be...

3816 Just Commitment And The Right Moves

Create Your Now with Kristianne Wargo

Starting roughly in your 30s, your body starts losing muscle mass every year. This isn’t a cosmetic problem—it’s a quality of life issue. Less muscle means lower strength, reduced mobility, slower metabolism, and a higher risk of injury and chronic illness. Muscle isn’t optional; it’s essential if you want to keep living actively and fiercely. All it takes is just commitment and the right moves. So, how do you build muscle? And how do you do it right, especially if fat is more of your story right now? Desire to be supported and encouraged by other like-minded women? Join us at...

3815 Celebrate Today's Joys

Create Your Now with Kristianne Wargo

Too often, we let the shadow of what might happen tomorrow steal the sunshine of today. Fear of the unknown, worries about future setbacks, or anxieties over “what ifs” take up residence in our minds—and in doing so, they rob us of moments worth celebrating right now. So celebrate today's joys. Because life isn’t waiting, you don’t get a replay of today’s joy tomorrow. If you don’t celebrate the wins you have today, you’re losing ground. Desire to be supported and encouraged by other like-minded women? Join us at the . Fear is a natural reaction. It’s a survival...

3814 The Score Does Not Matter

Create Your Now with Kristianne Wargo

In a world obsessed with metrics, likes, followers, promotions, or dollar signs, it’s easy to get trapped measuring your worth by numbers you don’t control. But here’s the truth no one tells you loud enough: The score does not matter; the win does. What’s the difference? Desire to be supported and encouraged by other like-minded women? Join us at the . The score is the snapshot of progress, often shallow and fleeting—the social proof, the paycheck, the applause. The win is the deep-rooted success that comes from showing up, breaking your limits, and moving forward even when...

3813 The Wait Is Over

Create Your Now with Kristianne Wargo

Walking in step with God isn’t just a stroll in the park—it’s a gritty, often grueling journey that challenges your patience more than the external chaos of the world. The hardest part isn’t what comes at us from outside, but wrestling with the timing of God’s plan. The truth is, God has already prepared a way before you. He has a place destined for you. But here’s the catch: So when He knows you are ready, the wait is over. We know the feeling all too well. A dream seeds itself deep inside, and you see the vision crystal clear—a powerful calling, a life meant for more. Yet, why...

3812 Remember What You Forgot

Create Your Now with Kristianne Wargo

Wouldn’t it be something—waking up tomorrow and seeing your spouse with the same excitement and admiration you had when you were dating? That feeling you had when you first said “I do” wasn’t accidental. Something real, compelling, and valuable caught your attention—remember what you forgot. Let’s be honest: daily life grinds us down. The demands of jobs, kids, bills, and endless distractions dull the sparkle in any relationship. Desire to be supported and encouraged by other like-minded women? Join us at the . We get stuck expecting love to always feel fresh and viral,...

3811 Speak Your Child's Language

Create Your Now with Kristianne Wargo

Talking to your child like you do your friends or spouse isn’t going to cut it. Kids aren’t little adults—they process, feel, and need communication on completely different levels. If you want them to truly hear and respond, you have to speak your child's language. Parenting isn’t about one-size-fits-all advice. Desire to be supported and encouraged by other like-minded women? Join us at the . It’s about tuning in to who your child is and meeting them where they are, head-on, heart-first, and in ways that make sense to them. And all this comes from the parent...

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Starting roughly in your 30s, your body starts losing muscle mass every year. This isn’t a cosmetic problem—it’s a quality of life issue. Less muscle means lower strength, reduced mobility, slower metabolism, and a higher risk of injury and chronic illness. Muscle isn’t optional; it’s essential if you want to keep living actively and fiercely. All it takes is just commitment and the right moves.

So, how do you build muscle? And how do you do it right, especially if fat is more of your story right now?

Desire to be supported and encouraged by other like-minded women? Join us at the Kairos FREE Online Community. https://createyournow.com

The Core: Muscle Comes From Protein and Stimulus

Muscle growth relies on two things—breaking down muscle fibers through resistance training and feeding those fibers the right nutrients to repair and grow stronger. Protein is your raw material. Without enough protein, your efforts at the gym or with bodyweight moves won’t yield results.

What Nutrition Builds Muscle?

Nothing magical here—it’s about enough quality protein, combined with balanced carbs and fats.

Protein: Aim for about 1.2 to 2.0 grams per kilogram of body weight daily, depending on your training intensity. Sources like lean meats, fish, eggs, dairy, legumes, and protein powders work.
Carbs: Don’t fear carbs—they fuel your workouts and recovery. Think whole grains, fruits, and veggies.
Fats: Healthy fats support hormones that regulate muscle growth—avocados, nuts, seeds, olive oil.

Fat Loss and Muscle Gain: How Do You Shift the Ratio?

First, fat does not directly turn into muscle. That’s science fiction. What actually happens is you lose fat and gain muscle separately. The key principle is body recomposition:

Caloric balance: To lose fat, you need a slight calorie deficit. But to gain muscle, you need enough nutrients. The trick is cycling your calories and macros strategically.
Training: Resistance training is your fat-burning, muscle-building engine.
Patience: Fat loss and muscle gain happen on different timelines. Focus on consistency over quick fixes.

The K.I.S.S. ~ Commit and move!

What are you doing now? In order to make a change, you need to know where you are starting from. All too often, we get stuck in the outcome and forget the importance of knowing what is and what is not!

Where to Start? The 3 Focus Areas That Actually Move the Needle

Move with Purpose
Build muscle by engaging in resistance training 3–4 times a week. It doesn’t require a gym membership; bodyweight exercises, resistance bands, or weights at home work fine. Focus on compound movements that hit multiple muscle groups—think squats, push-ups, rows, and deadlifts.
Eat Enough Protein, Regularly
Make protein your main priority at every meal. Don’t just “eat clean”—eat smart. Spread your protein intake throughout the day to fuel muscle repair and growth.
Track Progress, Adjust, Repeat
Don’t guess. Track your training, nutrition, and body changes. If you’re not gaining strength and muscle or losing fat, you need to adjust your meals, workouts, or recovery. Consistency and feedback beats motivation every time.

Bottom line: Muscle loss isn’t inevitable—it’s a choice you get to refuse. Build strength, fuel your body, and reclaim your quality of life. No fluff, no shortcuts—just commitment and the right moves.

"Be present. Be incredible. Be YOU!!!"

#WellnessWednesday #CreateYourNow #HealthAndWellness

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Cover Art by Jenny Hamson

Photo by Canva.com

Music by Mandisa - Overcomer

http://www.mandisaofficial.com

Song ID: 68209
Song Title: Overcomer
Writer(s): Ben Glover, Chris Stevens, David Garcia
Copyright © 2013 Meaux Mercy (BMI) Moody Producer Music (BMI)
One Songs (ASCAP) Ariose Music (ASCAP) Universal Music -
Brentwood Benson Publ. (ASCAP) D Soul Music (ASCAP) (adm. at CapitolCMGPublishing.com) All rights reserved. Used by permission.

The Core: Muscle Comes From Protein and Stimulus

What Nutrition Builds Muscle?

Fat Loss and Muscle Gain: How Do You Shift the Ratio?

The K.I.S.S. ~ Commit and move!

Where to Start? The 3 Focus Areas That Actually Move the Needle

Bottom line: Muscle loss isn’t inevitable—it’s a choice you get to refuse. Build strength, fuel your body, and reclaim your quality of life. No fluff, no shortcuts—just commitment and the right moves.

"Be present. Be incredible. Be YOU!!!"

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