7- why you’re not taking action or following through. How to stick to a plan. And more meal plan ideas

Podcast #7 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 7
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Dot
Moral: Think outside the box, YOU decide what you focus on. Chose well

Are you having an issue following through?

If you are it is most likely due to one of the following reasons:
1. Fear of Failure
2. it’s not fun enough
3. Overwhelm

All 3 boil down to a lack of Focus
Everything was impossible until someone did it once- Nelson Mandella Click To Tweet

Remember the questions you are asking yourself you WILL find an answer to,
whether it is why you will fail
or how you will succeed

If you aren’t following through due to it not being FUN ENOUGH, here is what you do:
You are going to create an obstacle and solutions worksheet for yourself
–Get out a pen and paper and your thinking cap–

Recognize you have a challenge
AKA: an excuse you tell yourself, an obstacle, a problem
1. Write down your problem/ challenge/ obstacle
2. Brainstorm solutions & alternatives
3. Think outside the box (or outside the dot)
4. Find compelling solutions that you look forward to
5. Integrate fun things- what motivates you? USE that!!!

What if I fail? Oh, but my darling...what if you fly? Click To Tweet
If you aren’t following through due to FEAR OF FAILURE:
Listen to Podcast #4 if you have not already- it is all about fear of failure
Excuses are normally predictable and you know yourself well enough to know what excuses you normally use
Write down the excuses you KNOW you will use this week
Then use the Challenge/ Solution method to think of ways to overcome these “excuses” or issues that may come up

Make sure to keep doing the NO/FAIL challenge from episode 4
Practicing everyday at getting your No’s or fails and keeping your eye on the prize
you will get better and better at not taking every little failure so hard
and it will not seem like failure after awhile- more like a challenge
track this daily- if you are already a “BESTIE” you already tracking this in your BEST LIFE journal
If you aren’t yet, sign up to have a sample journal page sent to you below, or at WLmotivation.com
You are learning and growing and getting stronger
The best way to get over FEAR- is by ACTION
schedule ACTION towards your goal
Do something RIGHT NOW towards your goal
ACTION reduces fear, strengthens your commitment, and starts the process of repetition and habit making Click To Tweet

If you aren’t following through due to OVERWHELM:
you may be trying to add in too much at a time
scale back, don’t stop
focus on one habit at a time
baby steps
write down a list of things you need to do- get it out of your head
this is an action towards your goal
schedule it
Do something RIGHT now towards your goal

Forget all the reasons why it wont work, and believe in the one reason why it will Click To Tweet
Shop, Chop and Roll Meal Plan:
Breakfast: 1/2 avacado with boiled egg inside
Snack: 1/2 cup cottage cheese with 1/2 chedder stick mixed in
Lunch: Caesar salad with homemade dressing (see recipe below), crutons, shredded mozzerela
& falafels (see recipe below)
Snack: chicken salad wraps wrapped in grape leaves (see recipe below)
Dinner: Pasta with veggies & spaghetti sauce, italian meatballs, garlic bread
Snack: handful of frozen grapes
Calorie Content for the Day: 1305 (Sorry I forgot to mention the calorie content on the podcast!)

Question to consider until next week…

What is your story about? Is it an inspirational story, a love story, a sad story? How do you tell the story of your life? Click To Tweet

Don’t miss next week when we will discuss:
– What to do when it’s not your fault
– Attitude Changes
– Taking personal responsibility

Show Notes Bonus Features…

Chicken Salad Wraps
(makes 8 servings, each serving is 2 wraps for 93 calories total)
2 c spinach
1/5 c cooked chicken breast (8 oz uncooked)
1 c chopped fresh tomatoes
1 c shredded carrots
1 c corn
2 tsp garlic herb seasoning
1/4 c reduced fat or light mayo
16 grape leaves or romaine leaves or cabbage, etc

Combine all in large bowl except leaves
spoon 1/4 c in each lettuce leaf and fold

Caesar Dressing
1 tbsp= 61 calories

64 calories for 1 tbsp.
1 tbsp. is plenty if eating in a mason jar- shake until blended throughout all lettue

3 tbsp lemon juice
1 1/2 tsp dijon mustard
3-4 anchovies finly chopped
1/4 c extra virgin olive oil
1/4 tsp pepper
2 tbsp parmesan cheese
2 tbsp garlic

in bowl whisk together lemon juice, mustard, anchovies, and garlic
slowly whisk in oil until combined and thickened
whisk in salt, pepper, and grated cheese
add lettuce

Mini Healthy Falafel
makes 24 cakes, 3 cakes = 102 calories

1 can (15 ounces) chickpeas- rinsed and drained
1 c shredded carrots
1/3 c breadcrumbs
1/4 c reduced fat creamy italian dressing
1 egg

PReheat oven 375
spray a baking sheet
mash chickpeas in medium sized bowl with a potato masher
stir in carrots, bread crumbs, 1/4 c salad dressing and egg
mix well
shape into 24 patties, using 1 tbsp mixture for each
place on baking sheet
Bake 15-18 minutes until cakes lightly browned on both sides, turning half way through
serve with hot sauce or italian dressing on the side


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