January 6, 2024 • 12 mins
OUTWEIGH: In this 4th and final episode of the "Redefine to Align" Series, Amy and Leanne talk about the dynamics of redefining results, and they explore the nuanced relationship between time, intensity, and sustainable change.
In this episode, they shine a light on the common pitfall of succumbing to the "Short-Term Gratification Trap", where the allure of immediate pleasure often overshadows long-term well-being...AND your long-term happiness.
They dissect the unconscious choices that lead to a pattern of trading short-term happiness for longer-term discontent, examining the underlying mental and emotional things that are also at play.
By unraveling the interplay of time and intensity, Amy and Leanne simply want to empower you to grasp a new understanding of results—-- one that prioritizes sustainable growth over short-term goals that "suck you in", so that you can break free from the Short-Term Gratification Trap and redefine the very essence of results in your own life.
HOST: Amy Brown // RadioAmy.com // @RadioAmy
HOST: Leanne Ellington // @leanneellington // StresslessEating.com
To learn more about re-wiring your brain to heal from the all-or-nothing diet mentality for good....but WITHOUT restricting yourself, punishing your body, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) check out Leanne's FREE Stressless Eating Webinar @ www.StresslessEating.com
See omnystudio.com/listener for privacy information.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I won't let my body out be outwait everything that
I'm made done, won't spend my life trying to change.
Speaker 2 (00:08):
I'm learning to love who I am again. I'm strong,
I feel free, I know every pardon me, it's beautiful.
Speaker 1 (00:19):
And then we'll always out way if you feel it,
but your hands in here, She'll some love to the
why get there?
Speaker 3 (00:28):
Take you one day? Anita?
Speaker 2 (00:31):
Did you and die out way?
Speaker 3 (00:35):
Happy Saturday, outweigh Amy Brown here alongside Leanne Ellington. This
is week four of our Redefined to Align series. So far,
in the last three weeks before this we covered redefining success,
then redefining boundaries. Last week was redefining stress, and now
here we are with week four redefining results and also
(00:59):
Happy New.
Speaker 2 (00:59):
Year, woo.
Speaker 3 (01:00):
Happy to do You a time of year where a
lot of people are focused on results, So Lan, why
is it important for us to redefine results, especially this
time of year?
Speaker 1 (01:12):
I mean, I know this is the time of year
that is notorious for the you know, get rich quick,
get thin quick, get whatever quick kind of thought process.
And hopefully you haven't fallen into the traps that a
lot of people fall into over the holiday season because
you've been redefining success, and you've been redefining boundaries, and
you've been redefining your version of stress. But that being said,
(01:36):
any time of year is just as important to talk
about this definition of results because it is a sticky,
slippery slope. So what happens is if you learned anything
like the way that I learned, it really is, when
we think of results, it's in this short term way
of thinking. And if we're talking about the time, the
duration of something, and the intensity of something. Okay, if
(01:57):
we are just thinking in this short term results mindset,
the intensity has to be so high, right, or it
tends to be so high because we're like so gung ho,
or what we're committing to is so you know, steep
on the intensity curve by extension. The time that we're
able to do it is going to be short lived.
It's just how the human brain works when we're talking
(02:18):
about time in relation to intensity. As intensity goes up,
time has to go down. But what we really want
is a long term goal. We want this long term transformation.
We want sustainable results, but we're not thinking about that,
so inevitably we fall into that trap of like okay,
go go, go go, go zero to sixty, harder, faster, more,
and inevitably we flop. We can't sustain it very long
(02:41):
because based on that time intensity curve and graph, so
to speak, time is very short lived versus if we
think about it, and I'll here's my disclaimer, the long
term results game is not as sexy.
Speaker 2 (02:54):
I get it.
Speaker 1 (02:55):
It is very seductive to want really quick results, really fast.
But what would you rather have now right Would you
rather work really hard in the short run only to
have to give your results back, which of course we
redefined results, but to give them back because you can't
sustain them, Or would you rather put in the work
right now and have your results be a little bit
(03:17):
more incremental or you know, not so radical, but be
able to sustain it, be able to endure it, and
be able to keep it and become the version of
yourself that would have that end goal. So, if we're
coming back to this relation of intensity versus time, now,
if your intensity is you're still you know, working hard
(03:38):
and putting in the reps and doing what you air
quotes need to do to get to where you want
a head, But now the intensity isn't so crazy, the
time can be more sustainable, more sustainable, more sustainable, and
then the results are capable. Right. But again, what happens is,
and I've fallen into it so many times, is we
fall into that short term gratification trap where we allow
(03:59):
this you know, idea of short term pleasure or short
term goals essentially like outvote our long term health and
happiness as in like time goes on and we're unconsciously
choosing unhappiness in the long run because our brain can't
seem to say no to that instant gratification in the
short run. So when we're talking about this idea of
redefining results again, I know it is so seductive to
(04:23):
say just lee and I really just want to feel
better faster. I really want to get those results quickly.
Or what a lot of women say I hear it
all the time, is like I just want to lose
weight and then I'll focus on healing my relationship with food,
which we know doesn't work in the long run. Right,
But I really want to invite you to flip it
to this long term way of thinking, but becoming the
version of yourself that has it forever and just can
(04:43):
keep it so that you're not up down on off
black white, that bounce back effect that happens when you're
playing that short term like crazy intensity game.
Speaker 3 (04:51):
Yeah, I mean rewiring my brain for recovery. When I
think of the results from that, it took so much time.
And even last January, I was starting a meditation practice
and I went a little too hard in the beginning.
I mean I was being guided through it. But then
(05:11):
I thought, oh, well, I can up this a little more.
And I was trying to do some longer meditations that
I wasn't ready for, and then that felt defeating, and
then I would back off of it, and then I
had to sort of just get back into it by
doing five minutes a day, five minutes a day, and
then whenever I could do the long ones, I did,
(05:33):
but I wasn't forcing myself into them. And then I
had more of a practice and it came at me
with ease. So if my results weren't like, oh, I
couldn't do the thirty minute meditation, then I redefined it
of like, oh but I meditated today it was five minutes.
The results of that this is so great. And then
over time, if I look back at twenty twenty three,
(05:56):
the first year I'd ever meditated. I would say my
meditation results and what that did for me, my prayer
time in there and everything. It was a game changer
for me.
Speaker 2 (06:07):
But it took the year.
Speaker 3 (06:09):
I couldn't just cram it all in to January. So
results can be for just anything you have going on
in your life. But I think grace and patience, those
two things are huge whenever you're working towards any type
of goal.
Speaker 1 (06:26):
Yeah, and it comes full circle back to the first
week in this series where we redefine success. You know,
can you imagine if you define success for your meditation practice,
that you had to do those longer meditations the whole
year instead of saying, no, I'm committed to my meditation.
Some days it's going to be shorter, some days it's
going to be longer. There might be a couple of
days where I don't meditate at all, but that doesn't
dictate failure. You know, you had to redefine success and
(06:48):
what you said about grace and just accepting where you
are and being kind and gentle with yourself and really
knowing what you're here to do this for. Like meditation
was just the content. The end for you was being
a more peaceful grounded, calm, relaxed, grounded version of yourself.
Speaker 2 (07:05):
Right.
Speaker 1 (07:06):
And so when you're committed to that as your definition
of success, it doesn't matter how you get there, you're
going to stay committed to it, right. And that's where
it's so cool that there's this crossover that was such
a perfect example because it's this crossover of redefining results,
really redefining success, so that you could also redefine stress.
Speaker 3 (07:25):
Ah, I see what you did there, And I just
think too, making sure that you've got a mind, body
spirit connection as you go into the new year. I
feel like it's super important to be in tune with
yourself and doing things that nurture all three of those,
because I honestly don't know how you can really do
(07:48):
it without. And I never always put those three together.
It was like twenty twenty that I really started to
focus therapeutically on mind, body, spirit and making sure all
three were being recognized or being nurtured, acknowledged, taken care of,
tended to however you want to look at it. And
(08:09):
so that's where real results come in, whatever it is
that you're looking for, when you're tending to all three
of those.
Speaker 1 (08:19):
Yeah, I want to actually double down on something you
just said. I'm going to make a bold statement and
this is definitely my opinion. I'm not telling you like
I am right, but I strongly invite people to just
try this on, especially for people that are listening to
this podcast. Your definition of results and definition of goals
have probably more so been a strict physical type of outcome.
What if it was imperative that you actually started at
(08:43):
the mental, emotional, spiritual and brought that with you into
the physical. What if the physical was only going to
be as successful as much as you're putting into the mental, spiritual, emotional.
So what if it wasn't just like it has to
be three dimensional? What if it started like what if
taking the physical out of the conversation was what was
going to yield you the most physical results. Ironically, that
would be my invitation to try on. And again I'm
(09:05):
not saying I'm right, I'm just inviting you if you've
never tried it on in that kind of thought process,
like just see how that feels.
Speaker 2 (09:12):
Yeah, and no too.
Speaker 3 (09:13):
I think that because outweigh is it started off with
being about a life without disordered eating.
Speaker 2 (09:19):
Outweighs everything.
Speaker 3 (09:20):
So we're focusing on disordered eating, eat disorders recovery. But
since it's the new year and this is redefining results,
I also want you to know, and we've we've had
different guests on that have talked about it, and even
Leanne too, But having goals in recovery is okay. But
(09:40):
I hope that depending on where you are in your journey,
if you have someone that you can work alongside, if
you've got a trainer or coach that specializes in eating disorders,
or you know, you have a registered dietitian that you're
working with that specializes in eating disorders, maybe a therapist,
depending on the tea that you need or the resources
(10:02):
you're going to, just make sure that they have that
background in mind, especially as you're headed towards any kind
of results, because especially in the beginning, if this sort
of stuff is new to you, it can be really
muddy and you're vulnerable and you don't want to like
fall back into things. So I think that knowing that
(10:24):
it's okay for you to have goals when it comes
to working out for your body or your health, your
overall health, that is okay. But I think Leanne is
totally right. I guess I should say, and Leanne is
totally right in that. Starting with the mental and spiritual side,
I think that'll be a game changer for how you
even view yourself. And then maybe some of those goals
(10:48):
that you think you have for yourself, they might even
fade away because they're not actually what you need.
Speaker 2 (10:55):
So that's my little soapbox on that.
Speaker 1 (10:58):
I love it. Your soapboxes are so great all the time.
Speaker 2 (11:01):
Well, so there you go.
Speaker 3 (11:02):
We've covered four weeks of redefining success, boundary, stress, and
today results also that you can find more alignment. That's
the goal I think, especially going into.
Speaker 2 (11:13):
A new year.
Speaker 3 (11:14):
How can you feel more in alignment with yourself? And
what does that look like for you? And the beauty
is you get to come up with that. You get
to define it. Nobody else, not me, not Leanne, not
anybody else in your life, not someone on social media.
Speaker 2 (11:30):
You get to do it.
Speaker 3 (11:32):
So redefine all these things for yourself. If you miss
the first three weeks, encourage you to go back and
listen to those again. It was redefining success, boundary, stress,
and then results and all four go together nicely so
that hopefully you can navigate life a little bit easier.
(11:52):
And some of these tools and insights will help you
in your relationship with yourself and your relationship with your
body and food and all the things, and it'll help
ensure that your journey ultimately is dictated by you. And
Leanne had some fabulous tips over the last four weeks, So.
Speaker 2 (12:10):
Thank you Leanne for redefined to align.
Speaker 1 (12:14):
Amen.
Speaker 2 (12:14):
Absolutely tell everybody where they can find you.
Speaker 1 (12:17):
I am at Leanne Ellington over on socials And if
you want to learn more about rewiring your brain, redefining
a new paradigm for your health journey, you can check
out stresslessading dot com. There's a free masterclass on there
that lays it all out.
Speaker 3 (12:30):
I love a good free masterclass. I am at Radio
Amy on socials and I hope y'all are having the
day that you need to have.
Speaker 2 (12:39):
Bye Bye
I won't let my body out be outwait everything that
I'm made done, won't spend my life trying to change.
Speaker 2 (00:08):
I'm learning to love who I am again. I'm strong,
I feel free, I know every pardon me, it's beautiful.
Speaker 1 (00:19):
And then we'll always out way if you feel it,
but your hands in here, She'll some love to the
why get there?
Speaker 3 (00:28):
Take you one day? Anita?
Speaker 2 (00:31):
Did you and die out way?
Speaker 3 (00:35):
Happy Saturday, outweigh Amy Brown here alongside Leanne Ellington. This
is week four of our Redefined to Align series. So far,
in the last three weeks before this we covered redefining success,
then redefining boundaries. Last week was redefining stress, and now
here we are with week four redefining results and also
(00:59):
Happy New.
Speaker 2 (00:59):
Year, woo.
Speaker 3 (01:00):
Happy to do You a time of year where a
lot of people are focused on results, So Lan, why
is it important for us to redefine results, especially this
time of year?
Speaker 1 (01:12):
I mean, I know this is the time of year
that is notorious for the you know, get rich quick,
get thin quick, get whatever quick kind of thought process.
And hopefully you haven't fallen into the traps that a
lot of people fall into over the holiday season because
you've been redefining success, and you've been redefining boundaries, and
you've been redefining your version of stress. But that being said,
(01:36):
any time of year is just as important to talk
about this definition of results because it is a sticky,
slippery slope. So what happens is if you learned anything
like the way that I learned, it really is, when
we think of results, it's in this short term way
of thinking. And if we're talking about the time, the
duration of something, and the intensity of something. Okay, if
(01:57):
we are just thinking in this short term results mindset,
the intensity has to be so high, right, or it
tends to be so high because we're like so gung ho,
or what we're committing to is so you know, steep
on the intensity curve by extension. The time that we're
able to do it is going to be short lived.
It's just how the human brain works when we're talking
(02:18):
about time in relation to intensity. As intensity goes up,
time has to go down. But what we really want
is a long term goal. We want this long term transformation.
We want sustainable results, but we're not thinking about that,
so inevitably we fall into that trap of like okay,
go go, go go, go zero to sixty, harder, faster, more,
and inevitably we flop. We can't sustain it very long
(02:41):
because based on that time intensity curve and graph, so
to speak, time is very short lived versus if we
think about it, and I'll here's my disclaimer, the long
term results game is not as sexy.
Speaker 2 (02:54):
I get it.
Speaker 1 (02:55):
It is very seductive to want really quick results, really fast.
But what would you rather have now right Would you
rather work really hard in the short run only to
have to give your results back, which of course we
redefined results, but to give them back because you can't
sustain them, Or would you rather put in the work
right now and have your results be a little bit
(03:17):
more incremental or you know, not so radical, but be
able to sustain it, be able to endure it, and
be able to keep it and become the version of
yourself that would have that end goal. So, if we're
coming back to this relation of intensity versus time, now,
if your intensity is you're still you know, working hard
(03:38):
and putting in the reps and doing what you air
quotes need to do to get to where you want
a head, But now the intensity isn't so crazy, the
time can be more sustainable, more sustainable, more sustainable, and
then the results are capable. Right. But again, what happens is,
and I've fallen into it so many times, is we
fall into that short term gratification trap where we allow
(03:59):
this you know, idea of short term pleasure or short
term goals essentially like outvote our long term health and
happiness as in like time goes on and we're unconsciously
choosing unhappiness in the long run because our brain can't
seem to say no to that instant gratification in the
short run. So when we're talking about this idea of
redefining results again, I know it is so seductive to
(04:23):
say just lee and I really just want to feel
better faster. I really want to get those results quickly.
Or what a lot of women say I hear it
all the time, is like I just want to lose
weight and then I'll focus on healing my relationship with food,
which we know doesn't work in the long run. Right,
But I really want to invite you to flip it
to this long term way of thinking, but becoming the
version of yourself that has it forever and just can
(04:43):
keep it so that you're not up down on off
black white, that bounce back effect that happens when you're
playing that short term like crazy intensity game.
Speaker 3 (04:51):
Yeah, I mean rewiring my brain for recovery. When I
think of the results from that, it took so much time.
And even last January, I was starting a meditation practice
and I went a little too hard in the beginning.
I mean I was being guided through it. But then
(05:11):
I thought, oh, well, I can up this a little more.
And I was trying to do some longer meditations that
I wasn't ready for, and then that felt defeating, and
then I would back off of it, and then I
had to sort of just get back into it by
doing five minutes a day, five minutes a day, and
then whenever I could do the long ones, I did,
(05:33):
but I wasn't forcing myself into them. And then I
had more of a practice and it came at me
with ease. So if my results weren't like, oh, I
couldn't do the thirty minute meditation, then I redefined it
of like, oh but I meditated today it was five minutes.
The results of that this is so great. And then
over time, if I look back at twenty twenty three,
(05:56):
the first year I'd ever meditated. I would say my
meditation results and what that did for me, my prayer
time in there and everything. It was a game changer
for me.
Speaker 2 (06:07):
But it took the year.
Speaker 3 (06:09):
I couldn't just cram it all in to January. So
results can be for just anything you have going on
in your life. But I think grace and patience, those
two things are huge whenever you're working towards any type
of goal.
Speaker 1 (06:26):
Yeah, and it comes full circle back to the first
week in this series where we redefine success. You know,
can you imagine if you define success for your meditation practice,
that you had to do those longer meditations the whole
year instead of saying, no, I'm committed to my meditation.
Some days it's going to be shorter, some days it's
going to be longer. There might be a couple of
days where I don't meditate at all, but that doesn't
dictate failure. You know, you had to redefine success and
(06:48):
what you said about grace and just accepting where you
are and being kind and gentle with yourself and really
knowing what you're here to do this for. Like meditation
was just the content. The end for you was being
a more peaceful grounded, calm, relaxed, grounded version of yourself.
Speaker 2 (07:05):
Right.
Speaker 1 (07:06):
And so when you're committed to that as your definition
of success, it doesn't matter how you get there, you're
going to stay committed to it, right. And that's where
it's so cool that there's this crossover that was such
a perfect example because it's this crossover of redefining results,
really redefining success, so that you could also redefine stress.
Speaker 3 (07:25):
Ah, I see what you did there, And I just
think too, making sure that you've got a mind, body
spirit connection as you go into the new year. I
feel like it's super important to be in tune with
yourself and doing things that nurture all three of those,
because I honestly don't know how you can really do
(07:48):
it without. And I never always put those three together.
It was like twenty twenty that I really started to
focus therapeutically on mind, body, spirit and making sure all
three were being recognized or being nurtured, acknowledged, taken care of,
tended to however you want to look at it. And
(08:09):
so that's where real results come in, whatever it is
that you're looking for, when you're tending to all three
of those.
Speaker 1 (08:19):
Yeah, I want to actually double down on something you
just said. I'm going to make a bold statement and
this is definitely my opinion. I'm not telling you like
I am right, but I strongly invite people to just
try this on, especially for people that are listening to
this podcast. Your definition of results and definition of goals
have probably more so been a strict physical type of outcome.
What if it was imperative that you actually started at
(08:43):
the mental, emotional, spiritual and brought that with you into
the physical. What if the physical was only going to
be as successful as much as you're putting into the mental, spiritual, emotional.
So what if it wasn't just like it has to
be three dimensional? What if it started like what if
taking the physical out of the conversation was what was
going to yield you the most physical results. Ironically, that
would be my invitation to try on. And again I'm
(09:05):
not saying I'm right, I'm just inviting you if you've
never tried it on in that kind of thought process,
like just see how that feels.
Speaker 2 (09:12):
Yeah, and no too.
Speaker 3 (09:13):
I think that because outweigh is it started off with
being about a life without disordered eating.
Speaker 2 (09:19):
Outweighs everything.
Speaker 3 (09:20):
So we're focusing on disordered eating, eat disorders recovery. But
since it's the new year and this is redefining results,
I also want you to know, and we've we've had
different guests on that have talked about it, and even
Leanne too, But having goals in recovery is okay. But
(09:40):
I hope that depending on where you are in your journey,
if you have someone that you can work alongside, if
you've got a trainer or coach that specializes in eating disorders,
or you know, you have a registered dietitian that you're
working with that specializes in eating disorders, maybe a therapist,
depending on the tea that you need or the resources
(10:02):
you're going to, just make sure that they have that
background in mind, especially as you're headed towards any kind
of results, because especially in the beginning, if this sort
of stuff is new to you, it can be really
muddy and you're vulnerable and you don't want to like
fall back into things. So I think that knowing that
(10:24):
it's okay for you to have goals when it comes
to working out for your body or your health, your
overall health, that is okay. But I think Leanne is
totally right. I guess I should say, and Leanne is
totally right in that. Starting with the mental and spiritual side,
I think that'll be a game changer for how you
even view yourself. And then maybe some of those goals
(10:48):
that you think you have for yourself, they might even
fade away because they're not actually what you need.
Speaker 2 (10:55):
So that's my little soapbox on that.
Speaker 1 (10:58):
I love it. Your soapboxes are so great all the time.
Speaker 2 (11:01):
Well, so there you go.
Speaker 3 (11:02):
We've covered four weeks of redefining success, boundary, stress, and
today results also that you can find more alignment. That's
the goal I think, especially going into.
Speaker 2 (11:13):
A new year.
Speaker 3 (11:14):
How can you feel more in alignment with yourself? And
what does that look like for you? And the beauty
is you get to come up with that. You get
to define it. Nobody else, not me, not Leanne, not
anybody else in your life, not someone on social media.
Speaker 2 (11:30):
You get to do it.
Speaker 3 (11:32):
So redefine all these things for yourself. If you miss
the first three weeks, encourage you to go back and
listen to those again. It was redefining success, boundary, stress,
and then results and all four go together nicely so
that hopefully you can navigate life a little bit easier.
(11:52):
And some of these tools and insights will help you
in your relationship with yourself and your relationship with your
body and food and all the things, and it'll help
ensure that your journey ultimately is dictated by you. And
Leanne had some fabulous tips over the last four weeks, So.
Speaker 2 (12:10):
Thank you Leanne for redefined to align.
Speaker 1 (12:14):
Amen.
Speaker 2 (12:14):
Absolutely tell everybody where they can find you.
Speaker 1 (12:17):
I am at Leanne Ellington over on socials And if
you want to learn more about rewiring your brain, redefining
a new paradigm for your health journey, you can check
out stresslessading dot com. There's a free masterclass on there
that lays it all out.
Speaker 3 (12:30):
I love a good free masterclass. I am at Radio
Amy on socials and I hope y'all are having the
day that you need to have.
Speaker 2 (12:39):
Bye Bye
Feeling Things with Amy & Kat News
Host
Amy Brown
Popular Podcasts
True Crime Tonight
If you eat, sleep, and breathe true crime, TRUE CRIME TONIGHT is serving up your nightly fix. Five nights a week, KT STUDIOS & iHEART RADIO invite listeners to pull up a seat for an unfiltered look at the biggest cases making headlines, celebrity scandals, and the trials everyone is watching. With a mix of expert analysis, hot takes, and listener call-ins, TRUE CRIME TONIGHT goes beyond the headlines to uncover the twists, turns, and unanswered questions that keep us all obsessed—because, at TRUE CRIME TONIGHT, there’s a seat for everyone. Whether breaking down crime scene forensics, scrutinizing serial killers, or debating the most binge-worthy true crime docs, True Crime Tonight is the fresh, fast-paced, and slightly addictive home for true crime lovers.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.