Ok, so you dove head first into eating better, exercising like crazy, and drinking more water but you’re still feeling frustrated about your results… Maybe, after several weeks of killer workouts and spot-on nutrition, you recently hopped on the scale and expected to see more progress and a much smaller number staring back at you or you thought you’d be rocking your 6-pack abs or you’d finally be cellulite free by now.

Frustrating, right? Not so fast…

I know you’re in a hurry to get fit, healthy, and end your war with body image — maybe you’re even still dreaming about getting that summer beach body. But if you’re serious about making lasting changes this time…

…If you’ve dedicated yourself to break free from yo-yo dieting that destroys your metabolism

…If you’re hoping to transform not only your body but also your mindset

…If you’re tired of fighting an internal battle with yourself that leaves you feeling worthless and stuck…

Then you may want to press pause on being so hard on yourself when it comes to making progress.

Cliché for the Day:

Transformation Takes Time.

You didn’t get “here” overnight and you won’t get “there” in a day or even a week, but if you’ve made changes, then you are changing. Trust in the process and use these 3 Smart Tips to help you see that results are more than skin deep:

  1. Remember what you have been doing – Celebrate all of the steps you have taken, even teeny tiny ones, toward your health and fitness goals. Celebration and Acknowledgment are pivotal for adherence to a new habit. Accentuate the awesome fact that you have been drinking more water, moving your body more regularly, saying no to soda, getting enough sleep, or eating the right amount of food at each meal because it’s in these little daily changes that big results become a reality.
  1. Observe how you are feeling – Health and fitness improvements start on the inside. Scary as it may be, shifting your focus away from the scale and the tape measure can actually accelerate physical changes. As energetic beings, our bodies respond to every thought we have. A positive outlook on taking care of yourself triggers the biochemicals that reduce stress and keep you motivated toward reaching your goals. Begin to note the positive improvements in your energy, mood, and behaviors. When you notice how good it feels to meet your own needs you become fueled with the energy to follow through with lifestyle habits that align with your goals.
  1. Recognize where you have made changes that you never thought you would – Did you ever think you would get up to work out in the morning? Or carve out time at lunch or after work to mediate? Did you scoff at the idea of planning meals ahead of time but now enjoy packing your lunches and snacks? Are you surprised by your ability to remain self-aware during times of stress? That’s progress. These are all areas many of us think we’ll never be able to change even though we express a strong desire to master them – but you have begun to do exactly that. Recognize that you are on the right path, doing the right work for the right reasons. Again, progress.

Once you’ve begun to celebrate and recognize your efforts then you can begin to dig a little deeper into how to take this journey to the next level. Sometimes transformation is just one little shift away.

Next week we’ll dive into the exact questions you need to be asking yourself so you can determine where to create those little shifts that lead to big results.

For now, use these 3 Smart Tips to remind yourself that you are making progress, you are changing, and your diligence is paying off.

In Love & Gratitude,

Signature missi

Missi Holt

P.S. Here’s a great mantra to help you connect gratitude for what is right now:

“Stop right now. Put down the task at hand. Recognize what is great about your life and your health right now. Carry this gratitude like a badge of honor.”

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How to Trick Your Brain into Making Better Decisions (Backed By Scientific Studies)

What are some tools to use for effective decision making? originally appeared on Quora – the knowledge sharing site where questions are answered by people with unique insights. This answer was shared by Charles Duhigg, staff writer for the New York Times and author of Smarter Faster Better, on Quora:

Here is what scientific studies say will help you make better decisions:

Thinking through various, contradictory possibilities, and then trying to force yourself to figure out which ones are more or less likely, and why. (This is known as probabilistic thinking, and studies show that it significantly increases the quality of people’s decision making.)

Say, for instance, that you are trying to decide whether your group of rebels should attack the Death Star. Seems like an easy decision, right?

After all, the Death Star is filled with jerks, and it has a big glaring weakness (that apparently no architect considered when designing the ship): one well placed shot can blow up the entire thing.

If you are some hillbilly from Tatooine, you’ll charge off into space. You’ll think about this decision in binary terms (“The Empire=bad. The rebels=good. What can go wrong?”)

But, if you are practiced at decision making, you’ll probably do something a bit differently: you’ll sit down with Adm. Ackbar, and you’ll try to envision the dozens of different outcomes that are possible. (“We could get defeated before we make it to the ship. We could make it to the ship and not have enough X-wings.

We could have enough X-wings but then miss the shot. We could make the shot but our intel could be wrong. We could have good intel and make the shot and the Death Star blows up, but our reward is Jar Jar Binks…” You get the point.)

Now, here’s the thing: you aren’t going to be very precise at assigning probabilities to all those possibilities. (“What are the odds that our intel is bad?”) But forcing yourself to think through all the possibilities and then simply TRYING to assign odds will be really helpful in revealing what you do and don’t know.

So, maybe you are pretty certain that your intel is good, and maybe you are pretty certain that, if they can get close to the Death Star, your pilots will hit the target (because, after all, you’ve got the force on your side), but you aren’t particularly certain that you have enough X-wings to make sure that you’ll get close to the Death Star.

Now you know which parts of your plan are weakest, you know what you need to learn more about and what problems you need to solve to increase the odds of success.

Our brains, left to their own devices, prefer to think about choices in binary terms. (And, from an evolutionary standpoint, this is really efficient.)

But to make better decisions, we have to force ourselves to think probabilistically – AND THEN WE NEED TO GET COMFORTABLE WITH THE FACT THAT PROBABILISTIC THINKING TENDS TO REVEAL HOW MUCH WE DON’T KNOW.

It is scary to confront uncertainty. It can make you crazy and anxious. That’s why it is so much easier to look at choices as binary options (“I’ll either succeed or fail”) or deterministic outcomes (“I ended up married to her because she was my soulmate.”)

But if you genuinely want to make better decisions, you have to fight that instinct, and make yourself think about multiple possibilities – both the good and the bad – and be really honest with yourself about what you do and don’t know (and what is knowable and unknowable.)

And then you have to take a leap, and make a decision, and see it as  an experiment that gives you data, rather than a success or failure that you should congratulate yourself on/beat yourself up about.

Because, unfortunately, the force doesn’t really exist. But probabilities do.

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