Nobody likes a flake. They are hard to rely on and you can almost never trust them to do what they say they’ll do because they don’t have a history of showing up. Sadly, we are sometimes the flakiest person we know. It’s not that we flake out on everyone else around us, but that we flake out on ourselves. On our dreams, our goals, and our deepest desires. Maybe it’s the fear of failure that stops us in our tracks or maybe it’s because we keep waiting for motivation to come knocking on our door.
I hate to be the one to tell you this, but you will NEVER feel motivated…that is not until you decide to do something about your current situation.
Motivation is like a muscle. The more reps you do, the stronger the urge or the feeling of motivation becomes. The problem is, we often wait to do anything until we feel like it.
Why is motivation so hard to come by? Because we are rarely ever excited about change. Even if we know that the change will be good for us, it’s still hard.
You’ve got to draw a line in the sand and decide you’re done with where you are and then take the next step. That one small action of going against the grain, doing something different sets off a chain reaction in your mind. It’s the wake up call you’ve been waiting for.
With that one action, you begin to feel more empowered, have more belief in yourself, and you eventually get hooked on the feeling of being there for yourself.
Think about it, if you had a friend that was notorious for flaking (let’s be real, we’ve all had them…maybe we were that friend) you would eventually lose faith they would actually follow through, and stop trying all together. Sound familiar? Hello New Year’s resolutions I’m talking to you..
We start to believe and feel the same way about ourselves when we are constantly starting a new diet or workout program and only stick with it for a few days before we go back to our old ways. I’m not at all saying that’s your fault. In fact, I think it’s the other way around. The diet and fitness industry is to blame. The major focus on weight lost and muscles popping doesn’t leave much room for variety. We’re taught fitness and health look a certain way, but we aren’t really ever talking about the dark side of what it takes to reach that ‘ideal body’. So time and time again we set out on the same journey to lose the same 15-30 pounds, using the same method, getting the same result. No wonder, motivation is lacking.
The more you show up, the more motivated you are. Especially when you are not so focused on the immediate results–they take time.
So, you don’t have a good record of showing up for yourself…
Let me guess, you’re usually the one that shows up for everyone else, but have a much harder time showing up for yourself. It’s so much easier to keep our word to others because we dont’ want to let them down or disappoint.
We might also find it easier to show up for others more than ourselves if we don’t value ourselves enough to see we are worth investing in too. Low self-esteem was the culprit of my dreams for years. I didn’t feel worthy of my goals or dreams, and as a result it was easier to just not show up than face the painful feelings of not being ‘enough’.
If you’ve ever attempted to s set and reach personal goals before, but have always failed you can start to feel defeated, tired of letting herself down, and you may start to wonder what’s the point. So it just becomes easier NOT show up.
Here’s why you’re not showing up for yourself like you do everyone else.
Guilt, shame, people pleasing. These are all major reasons we have a hard time staying consistent when it comes to creating habits we know will move us in the direction we want to go.
First thing to learn is that it’s OK to prioritize what you want for yourself. Especially understanding that it usually makes you better for everyone and everything else you are doing in life. It’s not selfish or sinful to make your goals important enough to show up for.
Sometimes we put off showing up for ourselves because we think we have time. This is one of the reasons I’ve gone from setting annual goals to focusing on a smaller number of goals to hit in 12 weeks. You have to create a sense of urgency and desire for your dreams, goals, and vision. No one else will for you, and no one else will make it important, you have to do that for yourself. This means putting your goals in your calendar and scheduling the time to take the necessary action. So, if you’re set on creating healthier habits–like eating better or working out/ moving your body more you have to create the space in your planner and your schedule for it to actually happen.
Then you have to hold yourself to it. Just like any other important appointment or meeting.
Whether you know it or not, you hold deeply rooted beliefs about yourself, others, and the way the world ought to be or about the way the world is. These beliefs are hard to break and it’s impossible to get rid of the part of your brain that holds these beliefs–the subconscious.
The good news? You can learn from your subconscious and even begin to harness its power. But you have to be willing to do the work. Reaching your health and fitness goals are about the mindset and your thoughts about yourself, food, exercise, just as much as it’s about actually doing the workouts or choosing to eat healthier. Make sure your mind isn’t the thing sabotaging all your efforts in your workouts or your diet.
You know what you should be doing to get healthier , but you just can’t make yourself do it
For most of us, we know exactly what we need to do in order to create a healthier mind, body, and soul. But we still don’t do it. The typical way we are taught to create healthier lives is usually through adding in more food rules, more exercise (that we may not even like), and doing it perfectly.
Think about all the times you’ve told a kid NOT to touch something and how much stronger the urge gets almost immediately to touch that thing. We are the same way.
As soon as you tell your brain carbs are off limits and bad for you. What do you think about? Carbs. And eating them. All day long. Or if you decide you have to cut out sugar in order to lose those last 10-15 pounds it seems like sweets are everywhere and even harder to resist than usual.
Of course I don’t think you *have* to cut either of those things out or anythign else you enjoy eating. But I do think you need to become more aware of your choices and why you’re making them. I do believe in self- control, moderation, and discipline. Those are the backbones to reaching your fitness goals this year and any other year. However, those often get confused with food rules and restriction. They are not the same thing. The difference? The heart behind it. You’ve got to become good at discerning your heart and your internal motivations behind every action you take. This is the piece of the health and fitness puzzle that seems to be missing from every other workout program or meal plan on the planet.
We usually don’t have a knowledge problem when it comes to our health. We have an implementation problem.
With a simple google search you can come up with diets, workouts, and meal plans all promising the body of your dreams. You’ve probably even tried a handful of them a time or two.
More information isn’t going to help you feel motivated to take action. You need to understand why the things you’ve tried haven’t worked in the past. This way you can learn from those past experiences and figure out what adjustments you can make moving forward.
What if I’m too busy to commit to working out and eating better?
We make time for what’s truly important to us. Plain and simple. The things we value are the things we follow through on. It’s ok to acknowledge you may value comfort over pushing yourself. We all do. But at some point you will either have to lean into the pain of change or live with the pain of regret. I used to feel too busy too. I would put my workouts off until the end of the day, and most of the time they wouldn’t happen. Or I would say I’ll start eating better, and wouldn’t actually take any steps towards making that a reality.
Not only did I not feel good in my skin at that point, but I also didn’t feel good about how I was showing up in the world around me. Your body isn’t the end all be all. And there are goals more worthy than weight loss or fat loss that is for sure. However, when I finally started showing up consistently to take care of myself my whole demeanor changed. I started to believe in myself again–or perhaps for the first time ever. It was pushing myself outside of my comfort zone through exercise and nutrition that I started to see my confidence rise. I became more courageous in other areas as well–regardless of what was happening on the outside.
Why it’s so much harder to create ‘good or healthy’ habits
We are hard wired for pleasure and comfort. Instant gratification will lure us in every single time unless we are intentional about exercising self- control or discipline. Im not 100% against seeking pleasure and comfort at times, but to give into those desires and temptations all the time ins’t going to lead anywhere good–mentally, emotionally, or physically. There’s a sweet spot that lives right in the middle of rules and restriction aka diet culture and have whatever you want-whenever you want it anti-diet culture.
I don’t see self control and restriction in the same category. One is helpful, the other isn’t.
The ‘bad’ habits come easier because they are usually the ones hitting the reward center in our brains. That’s why its often easier to grab for the bag of chips or the tub of ice cream than it is for the apple or the carrot.
At first you will have to manually override your urge for intstant gratification. Holding onto the vision and the goals you’ve set for yourself is one powerful way to do this. The more you do this, the easier it becomes. It does take sacrifice. It does take discipline. It will take you actively choosing to do the harder thing time and time again. But it does get easier.
Keep yourself in check though. Stay curious and ask why you’re making the decision you are at that moment. Is it out of punishment or from the dieting perspective? Or are you making those choices to soothe and comfort yourself in a way that may actually be doing more damage than good. Eating your feelings only solves the problem temporarily.
“Life happened and now I have to start all over..”
Life gets in the way. There will never be a way around that. There have been so many times I set out to start a new diet or a new workout program in the past only to get sick or to have one of my kids sick. It threw me off. I was unable to keep going because I wasn’t able to follow the rules perfectly.
Trying to follow diet rules or workout programs you don’t like is really only a recipe for disaster. When we can’t follow the rules and we haven’t formed new habits to replace the old ones it is so easy to slip back into our old patterns and routines. Instead of creating more rules around food or exercise, create new habits. Habits will stick no matter what life throws at you.
How to get more motivated without flaking out on yourself:
Strategies to start showing up for yourself consistently to help you create habits and reach your goals.
- Do the work to figure out what your deep seeded beliefs or thoughts are about yourself, food, your body, exercise. Usually in this busy, fast paced life we just go through the motions day after day even if they aren’t producing the results we want. It’s time to wake up, sister! Start asking yourself WHY you just did what you did.
- Pick 1-2 things to work on at a time. Make them small changes, and action items that make you feel excited inside. If you pick things that bring up feelings of fear, anxiety, or dread, you’re not going to be very motivated to stick with it. So pick things that make your heart leap with joy. Even in the action items seem small and insignificant. Remember, you’re simply trying to build trust in yourself and your ability to follow through and create a new, healthier habit.
- Create a schedule or routine. You have to schedule those actions from step 2 into your calendar or they won’t happen. LIfe will get in the way. You won’t feel motivated in the beginning, so you have to rely on discipline and desire at first. You have to create the motivation to stick it out by action. Treat these commitments with yourself as important appointments that cannot be broken–just like you would if the appointment were with someone else. If you schedule time to move at 11 am, then that is when you are going to move your body even if you don’t feel like it, at least at first. You can work on creating more flexibility later. For now, you need to build the habit of showing up for yourself.
- Motivation boils down to discipline, action, and commitment. The more consistent action you take, the more motivated you will feel. Staying consistent will require discipline at first. Which can be uncomfortable or feel restrictive in some ways. Keep your eye on the prize–what do you want that you don’t currently have? Remember: You will never feel motivated until you commit to taking action each and every day. That means taking action even when you don’t feel like it.
- Focus on creating new habits that will fuel the healthier lifestyle you want to create for yourself instead of following rules. It’s important to emphasize the importance of creating habits you know will move you in the direction of you want to go and that align with your values and priorities. If you try to set goals or create habits that don’t align with your core values or the things you truly value, you will have a hard time sticking with them.
- Have fun. This is often overlooked when it comes to working on our fitness goals or any goal for that matter. But this might be the most important tactic of them all. If you’re not having fun while you’re reaching your goals, you’re doing it wrong.
Don’t let this information sit on ice. Do something with it starting today. Take one small action before you feel motivated. Then keep going. Commit yourself to showing up and start thinking like the version of yourself you want to be now. Work on creating motivation from within and you will be unstoppable.
What is one thing that helps you stay motivated even when you don’t feel it?
Be sure to subscribe and share this with a friend that needs a little pep talk today.
I don’t blame you for feeling burned out on your workout program or you meal plan.
It’s easy to get to that place of frustration and wanting to throw in the towel, when you feel like you’re doing *all the right things* and aren’t getting any of the results. I’ve been there.
For years, I tried all the workout programs promising a bikini ready body in six weeks. Little did I know in order to have a bikini body, you literally just have to put a bikini on your body. Or I’d read diet book after diet book thinking starting a new diet would be the answer I’d been looking for. After all, nutrition is 80% of your results.
After trying and failing so many times, nobody blames you for losing belief in yourself. But maybe the problem isn’t that you lost the belief in yourself. Perhaps it was never there to begin with. This would be completely reasonable if you grew up thinking you were a failure because you had a fixed mindset. It could also be completely possible for you to not believe in yourself because that is the way mainstream fitness is designed.
If the diets and the workout programs actually worked long-term, the fitness industry would be in big trouble.
You don’t need another diet, meal plan, or workout program.
You need consistency. When we fail to reach our goals it’s usually because we aren’t consistent enough, long enough to elicit the results we want. And most of the time, the reason we suck at consistency is because of our deep-rooted beliefs–some of which you may not even be aware you have.
Your mindset is crucial in what you end up achieving. If deep down you don’t believe you can ever achieve your weight loss goal or if you associate losing weight with any sort of negative feeling, emotion, or thought you will subconsciously sabotage yourself.
It’s easier to think negative than it is to be positive. Optimism is learned and strengthened through practice much like motivation…
If you have a habit of always thinking about things in a negative light, you can change that. Whether we are naturally more pessimistic or optimistic is largely influenced by our environment. This means it can be changed. The process of changing the pattern your thoughts may not come easily, especially when we are trained to see the flaws in ourselves. But it can be done none the less.
One simple way you can start doing this is through gratitude. Start appreciating what you do have and what you have accomplished so far than what you don’t or you haven’t.
Reflect on your actions, do they line up with the goals you’ve set for yourself or not–be honest here. Then ask yourself how can you course correct. Your thoughts drive your emotions and your actions. If you want to change your actions, you must first change your thoughts.
We think it is in reaching our goals that we will be happy, but we have the opportunity to live ‘as if’ (does this remind anyone else of Clueless- or is it just me?) WAY before we reach our goals. You don’t actually want your goals. You want the feelings you believe reaching those fitness goals will bring you. Why not work on cultivating those feelings now?
The health and fitness industry wants us to believe in order to *feel* confident, attractive, and beautiful we have to look a certain way. You don’t. You can start to create those same warm and fuzzy feelings right now.
Learn how to improve your body image while reaching your fitness goals with these tips:
Remember all great things take time and a consistent effort to build. Rome wasn’t built in a day, but it was built every day. Habits are grounded in consistency and they are they key to creating long-term, lasting change whether in nutrition, fitness, or otherwise.
Start slowly and start simply. Either by replacing one habit at a time or by creating one new positive habit at a time. Instead of going all in on a meal plan, focus on changing one thing at one meal until it becomes so easy you don’t even have to think about it. If you’re not used to working out, don’t commit to 5 days of working out start with 1 and do that one day consistently until it’s a part of your life. After the new habit becomes easy and automatic you can add to it or make it more challenging. They key is to go slow.
Whatever positive habit you pick to start creating or whatever negative habit you’re committed to changing you want to ask yourself how likely you believe you are to achieving it. Pick the habit and the change in your routine, then rate it on a scale of 1-10 how likely it will be to be consistent in working on it. Anything lower than an 8/9 needs to be made easier.
When you do fail or fall down, don’t waste your time or energy beating yourself up. Self-condemnation doesn’t motivate us to work harder or to persevere. It usually has the opposite effect. Get in the habit of giving yourself grace and pep talks. When a baby is learning to walk and they stumble we don’t make fun of them or call them names for falling. We encourage them to get up and try again. Practice that same kind of grace and compassion for yourself too.
Harness the power of your thoughts through visualization.
Often times by thinking about all the ways something could go wrong, we end up creating that exact reality with our minds. If you think you’re going to fail at your new workout program or you think you’ll only stick with your nutrition habits for a few days, then you will. Likewise, you can begin creating a new reality for yourself by visualizing different outcomes.
- Know what you want and why: make sure you are chasing goals that line up with your values. Get a clear picture in your mind of what you want, how you believe it will make you feel to have that, and why you want it. Ask yourself: if you had no limits on what you could have, be, or do what would you have, be, and do?
- Create a detailed image: this is where vision boards or Pinterest come in handy. Find images of the life you want to be living and put it somewhere you will see it often. If you could wave a magic wand, what would your life look like?
- Start visualizing and create the feelings now: start to actually visualize your dream life as if. What are the smells, sounds, sights. Tap into the emotions and the feelings you believe reaching those goals will bring you. Practice creating your dream life now in your mind.
- Take action every day: You won’t get where you want to be in a day, week, or even a month–most likely it will take time…and consistent action. Settle in for the journey and commit to showing up each and every day. What action can you commit to taking daily, weekly to move you closer to your health and fitness goals?
- Learn how to have grit and perseverance: Challenges will arise along the way. Give yourself the upper hand by preparing for them in advance with a little extra planning. Practice overcoming the obstacles beforehand through visualization. See yourself successfully overcoming the challenges ahead of time, so that when they do come, you’re already confident and prepared to handle them like a boss.
You have what it takes to reach your goals, whatever they are and I believe in you. It’s time for you to believe in you too. Learn to see the world through a more optimistic lens by practicing positive thinking. Give yourself grace and compassion when you stumble just like you would someone you love. And get in the habit of seeing yourself succeed.
Don’t wait to put this to work for you. Your mindset about yourself, fitness, and health is just as important as eating vegetables and exercising. Take the time to get your mind right, otherwise all the hard work you put in to reaching your goals will be in vain.
If you need a little help getting started, grab the PDF I created to get you started.
Cheers to creating food freedom, finding joy in movement, and making peace with your body long before you reach your goals!
2019 is right around the corner and if you haven’t already been bombarded with messages about creating a ‘New You in the New Year’ Or any other promise of quick and easy weight/fat loss strategies—hold on, they’re coming. But before they hit your news feed, I wanted to tell you a little story.
I had these two friends. One, was always working out, ‘eating clean’, and tracked all of the food she put in her mouth.
The other ate when she was hungry, stopped before she was full, and focused on nourishing her body with healthy and whole foods first. She allowed herself to enjoy treats and the occasional happy hour.
My first friend was always starting a new diet or constantly had to start over because she’d usually binge on the weekends and around the holidays.
The second friend never seemed to be stressed around food or exercise. She enjoyed the healthy foods and the treats and her weight didn’t seem to fluxuate all that much. In fact, she seemed to relaxed and chill around food.
The friends in those stories above are both me. One was before-when I was heavily stuck in diet culture. Trapped by diet mindsets. And continually restricting what and how much I ate all in the name of a 6 pack. Which I regret to say I never had anyway.
How many diets or lifestlye changes have you tried?
You don’t have to really answer that. But think about it. Most of the weight loss products/ diets ont he market are designed to get you the quickest, most extreme results possible. The lucky few who actually do get results usually cannot hang on to them for long, and the others? They quit before they even finish. Why?
For most people they aren’t making lifestyle changes they can or even want to maintain. Who really never wants to eat their favorite food again?! I can’t even tell you how many times I swore off sugar, carbs, or alcohol. Ok, so I guess those are all essentially the same thing..but you get the idea. Restriction aka dieting doesn’t work long term. And it makes you miserable in the process.
Girl, what you need is a friend…someone who has been there before
Having people in your corner who have been in your shoes can help you see what you don’t. The right friends and coaches see your blindsides and they are committed to helping you overcome them.
Not to mention when you and your friends go in on a fitness adventure together or you and your besties vow to make some lifestyle changes together you get the effect of positive peer pressure. Sheesh, where were those friends back in high school?
Inviting a few trusted friends on your journey gives you the sense of being known.
Which, let’s face it, being known is a big deal. For most of my teen and young adult life I just wanted to be seen. To be known. To be wanted. I am convinced that is why I spent so much of my time chasing the perfect body, trying to catch the attention of the cute guy I was crushing on, and why I negotiated bits and pieces of who I was.
When you blab to you friends about what you’re doing, it puts you on the hook.
It’s easy to let your goals and the big dreams you have for yourself slink off to die a slow, quiet death when you keep them quiet.
A word to the wise: Be choosy with the friends you invite to join you on your health and fitness journey. Find someone (or a group of women) that are excited for you and not threatened by your desire to change.
Focus on small changes daily rather than big extreme ones that don’t last
My rule of thumb: the more extreme the measure, the less sustainable the result. If you can’t see yourself living life ( as in a healthy, vibrant, and full life) on salads and shakes then it won’t work. If you can’t see yourself committing to the gym 6 days/ week for 2 hours a day until you die, then that’s not the right answer for you. Pick a few small changes to make and start slow. Practice those changes for a few weeks consistently before adding anything else to your plate.
Can you do whatever it is you’re currently doing to get in shape forever??
Right now ask yourself on a scale of 1-10, how likely are you to stick to your current lifestyle?
Anything less than a 9 means you’re not going to stick with it long enough to see change forever.
I want to let you in on my secret…it should almost feel too easy. Like so easy, you don’t see results in a couple of weeks. The changes will be subtle and that will be frustrating no doubt, because we have been conditioned to demand quick results.
Hold on to hope
If you stay consistent, you WILL get the results you’re after. And you’ll be able to keep them forever. Seriously. But you’ve got to be relentless–kind of like my dog when she gets her sights set on a squirrel.
Fight the good fight. Choose foods that nourish your mind, body + soul. Move your body with indulgent joy. And take a moment to evaluate your current game plan going into 2019. Does it look the same as it did last December? If you were less than thrilled with the results, it might be time to do something a little (or a lot) different.
Did this resonate with you? Share this with one person who needs this message and leave me your thoughts below.
Cheers to women creating food freedom, finding joy in movement, and making peace with their bodies long before they reach their goals!
I stepped on stage in a teeny weeny bikini, a tan, and 4 inch heels.
I honestly loved it. I loved the rush of showing off all the hard work and discipline the last 12+weeks had produced. I loved the challenge of changing my body– It was just as much of a mental game as it was a physical. There was so much about that sport that I loved.
It wasn’t until I took a step back and saw just what it cost me to get up on that stage and to prep for the next shows.
I was a full time student in 2012 with 2 kids under the age of 5. I was still breast feeding, training 2 hours/ day 6 days week, counting every morsel of food I put in my mouth like it was my job. I was happy. Or at the very least thought I should be. I did have my ‘dream body’ after all.
What I didn’t realize during competition prep was how much my choices were impacting my kids and my marriage.
During prep, my 3 year old would parade around the house in my heels and a teeny bikini, cute right?! Right up until she started turning down all of her favorite foods so that she could eat steak and rice like mama. That was the last straw.
I felt convicted. I knew that I had let this get out of hand. At the time though, I didn’t see the full effect of what I was doing to my body, my mind, or my family. I thought I was being healthy–
I looked the part, and treated my body like a temple.
But I was emotionally, mentally, and spiritually sick. And I didn’t want to pass that on to Kenadie or KB for that matter.
I didn’t want them growing up thinking there was only ONE right way to have a body. And that anything outside of that was wrong or broken.
I knew I was done with competing. And while it might have felt sad for a moment giving up that thing for myself, I was relieved. –
Disordered eating comes in many packages, the least of which looks like a healthy lifestyle.
What’s the craziest thing you’ve ever done? Stepping on stage in a bikini and heels tops the list for me…join the conversation below.
Cheers to all the ladies out there just trying to create food freedom, find joy in movement, and make peace with their bodies long before they reach their goals. I’m here for you!
We’ve all sworn them off. Well, at least we thought we did. I’m stumped though as to why we still have so many women working their butts off and still not living in a body they are totally in love with.
It’s not you, it’s them..
Diets are pretty sneaky. I mean it is literally the only product that continually fails over and over and over, yet we keep coming back for more.
We usually just chalk a diet not working up to us not trying hard enough, not being disciplined enough, not being focused enough, or dare I say not wanting it bad enough.
For some reason this twisted mindset is widely accepted as being the truth. I know I’m not the only one that beat myself up when I couldn’t stick to my 1200 calorie diet of mostly veggies, almost zero carbs, and chicken.
What if it really isn’t you or me, but it’s the methods we are using to try to lose weight that is the real problem.
Diets set you up to fail by creating standards that aren’t realistic or even all that healthy
Have you ever googled ‘fit woman’ or ‘healthy woman’? In less than one second you will see over one billion images all portraying a similar ideal of what a healthy woman ought to look like.
They are all roughly the same size, not too muscular and not too thin. Long hair and about the same age range, eating a salad, and of course smiling (so if you have RBF even if you are the poster child for health in every other way, you might be out of luck on this one..)
There isn’t much wiggle room. What happens to all of the women that don’t fit that ideal? Are you simply out of luck? Will you never be health and fit? No.
Healthy bodies come in all sizes and shapes
You almost never hear of any fitness program promising to get you to your own healthy, natural weight. Or advertising their programs ability to enhance your body’s natural shape or size.
If you’re defeated and discouraged because no matter how hard you work or what you do, you still can’t seem to reach your goal body–it might be because you’re just chasing someone else’s goal body. Not the one you are meant to live in.
Diets were designed to make you feel crappy about yourself
This is a multi billion dollar business that was created to keep you feeling bad about yourself. IF ‘diets’ aka ‘wellness’ aka ‘healthy lifestyles’ actually worked long term, the fitness and wellness industry would be out of business.
There are ways you can go about creating a healthy lifestyle or pursuing wellness that is not entangled in diet culture or diet – y mindsets. You just have to do a little leg work and a whole lot of self exploration to discover your heart and your motives for any of the actions you’re taking.
For all the women out there done with dieting. Done with feeling crappy about themselves. And done sabotaging themselves with sneaky food behaviors–grab your copy of my FREE guide
. This guide walks you through 5 of the sneakiest diet-y behaviors and mindsets you might not even know you are still doing PLUS it gives you practical strategies and tips you can start using today.
Here’s to women creating food freedom, finding joy in movement, and making peace with their bodies long before they ever reach their goal body!