Podcast #1 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 1- Commitment
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Tiger’s Whisker Link

The Tiger’s Whisker Story ~ Folktales Stories for Kids

Due to a very strong “Why”- Yun OK had stellar Commitment
Through pateince, gradual improvement, and an unwillingness to give up- she reached her goal
She achieved what she thought was impossible…. with small gradual progress


The difference between HOPE and COMMIT
HOPE- You want it… as long as you can do it perfect, fast, or temporary
COMMIT- You WILL get it- no matter how long it takes, you refuse to compromise on the end goal
(Example: Running in a marathon vs. Running to find anti-venum for a loved one)

Is your “WHY” strong enough that you are willing to keep going when you fall?
When you are commited, you are not willing to take excuses.

The 3 reasons why you arent commiting or following through
1 Fear of Failure- since we know from experience the diet probably wont work
2 Confidence- we have lost all out confidence since we have tried diets again and again
3 Pain- Since dieting SUCKS!!! And is restrictive.

WE HOPE FOR THAT “MAGICAL MOTIVATIONAL MOMENT” where everything clicks and your ready to commit:
It does not exist
We have become accustomed to settling with ourselves as we are- gradually allowing this to happen to ourselves

GOOD NEWS!!! You don’t need that magic moment!!!
You do not need crazy restrictions to lose weight
You can look forward to it and make it fun
THE BEST LIFE plan implements small habits for maximum results- PAIN FREE
Be willing to commit to small habits

You WILL fail sometimes- expect it, and focus on trying again

KEY to commitment
Have an intentional moment of clarity- decide its time
Decide you WILL lose weight
Have a great WHY
Decide when you fall (mess up), you WILL try one more time

Tweet: Commitment is deciding you will. And trying again when you don’t. Period

Shop, Chop and Roll Meal Plan:
Breakfast: 1/2 cup Fiber One Cereal, 1/2 cup unsweetened almond milk, 1/2 cup blue berries
Snack: Egg white Omelette in a mason jar- with cheese, spinach, pepper, onion, cheese, mushrooms, bacon bits (check out the recipe at the bottom)
Lunch: Poke Bowl (Hawaiian Protein Bowl)- Rice, lite Soy Sauce, Ahi Tuna (from Alid’s!), Avacado, sesame seeds
Snack: Mason Jar salad- red onion, tomatoes, radishes, bacon bits, carrots, & balsamic vinegrette
Dinner: Shrimp and Chicken Kabobs, baked potato and salsa, corn on the cob, green beans, chicken noodle soup
Snack: Carrot and Snap peas with Hummus
Calorie Content for the Day: 1541 Calories!


Question to consider until next week…
What are you currently commited to?
You are always commited to something…
So are you currently commited to staying the same, or changing to make your life better, thinner, & healthier you?

Don’t miss next week when we will discuss:
How the Best Life Plan was born- My Story

Show Notes Bonus Features…

Egg White Omelette in a Mason Jar:
2 egg whites (you can substitute for 1 full egg)
veggies you want (I like chopped bell pepper, onion, halved cherry tomatoes, mushrooms)
meat (I use chopped up lunch meat ham or a tablespoon of bacon bits)
cheese (I like the Aldi’s American cheese slice which I just rip up a bit and stick in)
salt and pepper
Put the lid on the mason jar and shake it up, then remove the lid and microwave for 2 minutes

Click the photo to order your mason jars today from Amazon

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Since it’s summertime- I LOVE this for lunch.
Soup is one of my favorite ‘fill up’ meals.
In the summertime warm food just doesn’t have the same ring as it does in the winter and fall
Solution… COLD SOUP…and it’s delicious!!!

This batch makes 5 wonderful pint sized mason jars full of cold soup to enjoy for lunch.
For a wonderful healthy 205 calories per mason jar if you divide it into 5 jars

It is perfectly accompanied with another mason jar (of course) of salad with goat cheese, walnuts, thinly sliced strawberries and red onion.
Top it off with a wonderful balsamic raspberry dressing

6 plum tomatoes- peel and chop
1 red onion- chopped
1 cucumber- peeled and chopped
1 red bell pepper= chopped
2 stalks celery chopped
handful of parsley or cilantro
1 tsp garlic (I use the jar)
1/4 cup olive oil
1/4 cup apple cider vinegar
1 tbsp. lemon juice
2 teaspoons sugar
6 drops tobacco sauce
15 oz can crushed tomatoes
*blend a little at a time (I divided the recipe into 3 blends)
Put in fridge and enjoy!!! Lasts over a week.

Inspirational Songs

Anytime you need a lift- these songs are sure to cheer you up!




Inspirational Songs

Imagine Dragons- Whatever it Takes

Katy Perry- Roar

Katy Perry- Rise

Pharrell Williams- Happy

The Script- Hall of Fame

OneRepublic- I Lived

Jessie James- I Look So Good

T.I.- Live Your Life

Eminem- Not Afraid

Eminem- ‘Till I Collapse

Kanye West- Power

Kanye West- Stronger

Keri Hilson- Pretty Girl Rock

P!nk- Raise Your Glass

Fifth Harmony- Worth It

Mike Posner- Be as You Are

DJ Khaled- All I Do Is Win

Alessia Cara- Scars to Your Beautiful

P!nk- Just Like Fire

David Guetta- Titanium

Green Day- Holiday

Stop and Stare- Good Life

Keith Urban and Carrie Underwood- The Fighter

Gym Class Heros- The Fighter

Switchfoot- Dare you to Move

Sia- The Greatest

Lady Gaga- Born This Way

Rachel Platten- Fight Song

Christina Aguilera- Beautiful

Carrie Underwood- The Champion

Haddaway- Life

Sublime- What I Got

Dixie Chicks- Wide Open Spaces

The Score- Legend

Hailee Steinfeld- Love Myself

Britney Spears- Stronger

Bruno Mars- Just the Way you Are

Matisyahu- Sunhine

Chapter 9 song list

Watch out- some are explicit!!!


This is my personal song list…

It is impossible to sit still while listening to these tracks…





Kevin Gates- I Don’t get Tired

Outkast- Hey Ya!

Rob Bailey- Beast

Portugal- Feel It Still

Bruno Mars- Runaway Baby

Lil Wayne- Sucker for Pain

P!nk- Just Like a Pill

Garbage- Cherry Lips

Alessia Cara- Outlaws

Rihanna- S&M

The Donnas- Dancing with Myself

Flo Rida- GDFR

Steven Tyler- (It) Feels So Good

Taylor Swift- Shake it Off

PitBull- Timber

PitBull- Time of our Lives

PitBull- Fireball

Black Eyed Peas- Boom Boom Pow

Black Eyed Peas- I Gotta Feeling

Black Eyed Peas- Pump It

Lady Gaga- Just Dance

John Legend- Love Me Now

Imagine Dragons- Thunder

Far East Movement- Like a G6

Flo Rida- Roll

Fall Out Boy- Uma Thurman