We have choices to make every day that affect our goals.

What will we eat healthy? Will be will active? Do we run or rest? Will we stay hydrated? Will we stretch and roll out our legs?

How do we decide? A new study suggests that our decisions rely on two separate networks in our brain: “one that determines the overall value, the risk versus reward of individual choices, and another that guides how you ultimately behave.

The study’s co-author Ralph Adolphs, a professor of psychology at Caltech, explains the distinction: “Your valuation network is always providing you with information about what’s rewarding around you, the things you want to do or buy, but also lots of distracting things popping into your vision.”

Glascher explains that people tend to choose immediate gratification rather than delayed reward, and we ignore risks when the reward seems large. The trick is to go with your gut feeling about whether a choice is good or bad, and to ignore distractions and impulse behaviors. It’s about making decisions that benefit us in the long run versus ones that make us feel good in the moment, but leave us feeling bad after it’s done. Ultimately, it’s about choice.

Choice is the purest expression of free will, and the freedom to choose allows us to shape our lives exactly how we wish. But choice is difficult because it also represents sacrifice. Choosing something inherently means giving up something else, something we might want tomorrow, or next week.

Life’s not about checking an item off your to-do list, although lists do make it easier to get things done. Life’s about being content with where you’ve been, honest with yourself about where you are now, and the courage to make the right choices about where you’re going. It’s about being proud of who you are, the effort you make daily, what you represent, and the impact that you’re having on others.

At the end of the day, contentment lands directly with the choices that you make. So give some serious thought to every choice you face.

“Life is a sum of all your choices.” Are you happy with the path that you’re choosing for yourself? The choice is yours.

How bad do you want it? 

Day 3 exercises: Abs – 2 sets (:30 each move)

****Click here for how to videos****

• Roll Up
• Pilates Scissors
• Bird Dog Crunch (Right Side)
• Boat Pose
• Bird Dog Crunch (Left Side)
• Side Plank (:30 each side)

Bonus: #Daily Abs 

Back to a favorite of mine. How many rounds will you choose to do today? How bad do you want trim, strong abs?

This bonus only takes about 1-2 minutes per round. Give yourself a minute to rest in between rounds, then go at it again.

Got an extra 8 minutes for 3 rounds? 10-12 minutes for 4 rounds? 15 minutes for 5 rounds?

Who wants it the most??

Speed Work: TONS of great speed work yesterday! Super proud of everyone who gets out there and tries it. No matter how well it goes today, it benefits you. Better breathing, faster leg turnover leading to a higher cadence, ultimately…more confidence. If it doesn’t go as planned, keep trying! Don’t go out too fast in the beginning and DON’T beat yourself up. Every time you try you will get a little bit better. Don’t give up! Click here and scroll down for this week’s speed work.

When you’re done, don’t blow it by making bad food choices. Think about the risk versus reward, avoid distractions and impulsive snacking. Decide now to make good choices today. Get moving, eat healthy, drink water, stretch, do everything in your power to reach the goals that are important to you.

If those goals are important, you’ll find a way. So…how bad do YOU want it?