Homemade dog food
x3 frozen turkey ground frozen section
x3 cups dry white rice
x2 cans carrot slices
x2 cans peas or green beans
x1 or 2 cans pineapple chunks
x6 tbsp. oil (coconut or sesame)
x6 tbsp. flax seed
baggies

– in the instant pot- cook 3 cups rice with 4 cups water- on the rice setting
meanwhile=

in wok or skillet- cook the 3 lbs ground turkey
get out 2 large bowls
empty 1 can each of pineapple, peas, and carrots in each, plus:

1/2 the meat
1/2 the rice
3 tbsp. oil and 3 tbsp. flax seed

for my dog who is 55- 60 pounds, I place 1 cup of the food mixture into a ziplock bag, and feed him one in the morning and one at dinner time per day.
I keep in the fridge and microwave for 13 seconds right in the bag before serving
it lasts 2 weeks in the fridge
if you have a smaller dog you may need to reduce the amount in each bag
you can store in freezer up to 3 months
___________________________________________

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #19 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 19
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Blind Girl
Link: https://academictips.org/blogs/moral-tale-the-story-of-a-blind-girl/
Moral:
Appreciate what you have
Your reality is what you focus on
if you are frustrated, angry, or hopeless throughout your day-
look back at your thoughts- your focus on the frustrating, angry or hopeless things
change it up
focus on what you are thankful for, what you appreciate
and enjoy your life thoroughly
give yourself another point of view
if there are always 2 sides (at least) to every story
there are 2 points of view
chose the best view
chose the best attitude

If you were in the market to buy a house
and you had a 300k budget
and you had 2 choices in the particular market you were looking in
one was a gorgeous pristine brand-new home with all the amenities you could ask for and a reputation for having the best view in the city
and one was right next to the town dump, run down and falling apart. You could smell the trash when the wind picked up
And both were in your budget- which would you choose?
the trashy dump or the brand-new best view in the city
LOCATION LOCATION LOCATION right?
remember this throughout your day
the best things in life ARE free
and that’s our own ability to control our thoughts and attitude
it doesn’t cost a thing to have a great attitude, or focus on what you appreciate
And if you need an attitude adjustment,
think location location location… and change the location of your focus
in order to get the best view and enjoy

OK I’m off my soap box. This week I have decided to answer some of your amazing questions you have sent in.
Thank you everyone that has sent in questions. If you don’t hear yours, you may be on the next
q & a podcast which I believe may be episode 24. Keep the questions coming.
I love hearing for you all. IT appears we have listeners now in 28 different countries around the world.
Which is amazing and so much more than I ever expected when starting this podcast
But we still have room to grow so if you haven’t- tell friends about us and the best gift you
can give me is to rate me on iTunes so that we show up in searches

And so, question #1 comes from Marie from the Keys
1 “Do you do a cheat day or a cheat meal throughout your week?”
The answer- Not really
I don’t participate in cheat days because I never feel deprived or the need to
I’m eating 5-6 times a day usually- what I like. What else would I want?
that is still being in a deprivation diet type mentality and remember we can eat whatever we want on our plan
that being said- I also allow myself flexibility and I don’t beat myself up if I go over
so, if I’m at a birthday party and there is cake and I want a piece- I have it. I write it down. And its ok
AND if I go over, I write it down and I don’t feel guilty anymore because it’s one day
it’s not an issue. Some days I’m less
If I notice my weight goes up slightly I scale back for a couple days and readjust.
next week- overeating episode I will discuss options for when you crave certain foods

2 From Diana in NY
What do you think about Keto? My coworker tried it and lost weight.
In my honest opinion-
I’m not a big advocate of eliminating food groups- doing anything short term
if that is how you lose weight- it will come back after you add it back in
just common sense
always about calories in vs calories out
budget your calories
find your ideal weight
determine how many calories you will require at that ideal weight if you were sedentary
then that’s your calorie budget to aim for
it will be less than you eat now
common sense- if you weigh more than you would like- you are eating over your budget
scale back- but eat what you want- just track it
every diet plan out there is the same thing-
calorie deficit.
3500 calories in the hole, less than what you need to function, and you are 1 pound less
500 calorie deficit per day, lose 1 pound a week
1000 calorie deficit per day, lose 2 pounds a week
weight watchers, Atkins, hcg, master cleanse, south beach, Mediterranean- they are all
calorie deficit.
Keto no different
If I am going to lose weight by being in a calorie deficit
I may as well have whatever I want along the way
I personally love starch and feel my meal isn’t complete without it
now if you eat it and have ill effects- which is why we track how meals and food makes you feel in your tracker-
and if it’s your choice to eliminate starch due to your own personal wants and needs- by all means
we can keep our eye on our end goal, and stay flexible in our approach
some people chose to do weight watchers along with my plan
whatever works for you
I don’t recommend going below your recommended calorie intake for your ideal weight at a sedentary activity level
it’s not enough food
you will feel hungry and deprived
and likely will quit
we are leaning to eat for our body we want
creating a habit about how much and what to eat
lower calorie foods are naturally healthier choices
when we are budgeting our calories, we tend to make healthier choices
I am hardly 5′ tall and can have 1500 calories
If I had to stick to a 1200 calorie plan
I would not be here, doing this podcast because I would have quit a long time ago and never stuck to it

3 Stephanie from Kansas City
asked about philosophy on how many times a day should eat- worried about diet rule… metabolism
She goes on to say she has lost 17 pounds so far and s eating once a day because she gets super busy during the day at work
if that’s what works for you great-
like intermittent fasting
body is feeding on itself for periods of the day
still boils down to calories in vs calories out
if you want to spend them all at once or spread them throughout your day- your choice
make sure to track how your feeling- the best life journal you can write don throughout your day your hunger scale
I wouldn’t be worried about metabolism but maybe blood sugar levels if you are sensitive to the ups and downs
So, a good rule of thumb- if you’re feeling hungry, eat
you just want to make sure you aren’t creating an atmosphere for yourself where you are feeling deprived- and go into that diet mentality
through tracking, I’ve learned what to eat to make me feel satisfied or full for 2-4 hours throughout my day
that’s what works for me
learn to eat certain times, be satisfied for a certain time, then eat again
remember to stay committed to the end goal and flexible in your approach.
It might work for a while then become unsustainable or not work as well later
be open to try something else if you hit a plateau

4 from Sharon, Toronto
Sharon asked what to do about being scared to go out to eat due to not knowing how food is prepared, especially if it’s not a
chain restaurant where calories may be available online or plugged into MyFitnessPal
Sharon- I get you. But here is where we will use our best guess
we can find the ingrediants to write in
if something is greasy or I think it was prepared in butter- I write in an additional 100 calories for the oil
it won’t kill us
might make our hair shinier
you can always ask how its prepared and ask it to be prepared different-
what’s the worst that can happen?
get a no
add it to your no list for the day and congrats you just put yourself out there
I LOVE going to restaurants
I find it incredibly inspirational in my healthy journey
I try to pick healthy foods then if I fall in love with the dish I research how I can make it at home and make it healthier if need be
call it research
don’t stay in and be afraid to go out there and try new things
don’t be afraid to ask questions
call ahead and get the restaurant’s menu or specials and plan ahead or just chose healthy in the moment
most likely unless it’s a chocolate and cheese fondue restaurant
you will not go over on your calorie budget by 3500 calories and gain a pound
enjoy yourself, write down what you can, allow yourself to be inspired and give yourself a break.

5 Daniel Colorado
I downloaded your free journal page and it seems a bit girly for a guy to use, sorry to sound negative- just stating the obvious. Will you consider
a more masculine version for your testosterone-infused listeners.
Oh, Daniel I’m so sorry.
And yes- I am working on a pdf version of the 8-week journal plan that Is for sale now on the website Wlmotivation.com
Currently it is only for sale in the US and Canada for shipping reasons- Australian request almost twice as mush for shipping and the book cost
for that reason- I am working on a pdf downloadable version
you can print out the journal, either a half page day timer type size or a full-page size and put in a notebook
I will work on a more masculine version as well
Thank you pointing that out Daniel
get on the VIP list and you’ll get an email when the pdfs are ready and on the website

6 Angie in Seattle
You mentioned making your dog food and I know you have recipes on your website- can you please post your dog food and share the recipe?
Absolutely- I will share it and also put a recipe on Wlmotivation.com and in the show notes
A couple podcasts ago I shared my dog has allergies- allergic to chicken and a few other things
we would buy the expensive dog food, lamb, salmon, etc.
would like a dog food for a week or 2 then refuse to eat it
got my instant pot and started researching dog food
my dog was allergic to chicken
got all ingrediants from Aldi
x3 frozen turkey ground frozen section
white rice
x2 cans carrot slices
x2 cans peas or green beans
x1 or 2 cans pineapple chunks
oil (coconut or sesame)
flax seed
baggies
in my instant pot- 3 cups rice
4 cups water
on rice setting
meanwhile=
in wok= 3 lbs. turkey cook
2 large bowls
empty 1 can each of pineapple, peas, and carrots in each
1/2 the meat
1/2 the rice
3 tbsp. oil and flax seed
divide into baggies and store in freezer up to 3 months,
fridge up to 2 weeks
1 cup in each for my dog- 55 pounds
microwave 13 seconds
2x a day

7 Amy from Tallahassee
Do you have any tricks or suggestions to wake up early in the morning?
I would like to get up in order to start out my day early and walk. I feel like it will set up my whole day.
I plan to every morning, then morning comes, and I just can’t get up. any suggestions?
GREAT QUESTION!!!
I struggled with this for like- almost my whole life
morning person I was not
I love staying up late, having my “me time” watching mediocre TV
treating myself .. By..binging… this was my old lifestyle
I started to get up a little earlier once I started my healthier lifestyle
but it wasn’t until I reached my first plateau that I realized how important sleep was
see I was getting up a little earlier- most of the time… but not going to bed earlier
I had a sleep deficit
calorie deficit= good for weight loss
sleep deficit= bad for weight loss
As an adult it is almost impossible to get the 8 hours of sleep you hear about
I aim for 7
but as always listen to your body for ques on what feels right for you
in the best life journal- there is a place to track when you wake up, when you go to bed and your sleep hours
there is an entire chapter in the best life book dedicated to sleep- as one of the basic habits we need for weight loss and a healthy lifestyle
sleep, regardless of when you get up or go to bed is important
the reason I’m bringing up sleep- is if you are going to bed at midnight- do not expect to be able to pop out of bed at 5am
or 6am
so, suggestion #1= make sure you are setting your morning up for success by ensuring you have gotten at least 7 hours of sleep by the time you wake
by going to bed early enough
hormones in our body go bonkers if they don’t get this and it will be twice as hard to lose weight.
You will feel hungrier and your body won’t have enough time to complete its filtering cycle to get rid of the fat
If you don’t believe me- next time you get up before your bedtime or in the middle of the night- weight yourself
go back to bed then weight yourself again once you wake up…
Ha! See what I mean?
Give it time to do what it needs to do
develop a sleepy time routine BEFORE you start developing a morning routine for your new wake time.
this is not chicken or the egg… bedtime comes first.
spend a week working on this habit
get a warm bath, have hot tea, do yoga, walk your dog then cuddle in bed, read a bedtime story, – develop whatever you need in order to customize your evening
to go to bed at a decent time to allow for your earlier wake time
once you have this down-
you may or may not need to work on your morning wake time.
sometimes this is enough, and you wake at the time you set, and you jump out of bed ready to go.
I didn’t
I needed extra help in this department as well
I used to daydream of blanket alarm clocks that poked you, warmed up or became freezing in order to wake me up enough to get up
I don’t feel like I have a reasonable frame of mind when I’m half asleep and I always chose “keep sleeping”
I saw this as a weekly challenge many weeks and didn’t give up
I even googled how to get up early and found a great article
which uses repetition
suggested on a day when your available- to set your alarm, take a nap and wake up to this alarm
jump out of bed and take a cold shower immediately
then repeat this all day long, taking naps, setting the alarm, then jumping out of bed and taking a cold shower
like 10 times until when your alarm goes off you know exactly what to do- jump out of bed and get a cold shower
well this wasn’t going to work exactly the same for me cause I wanted to jump out of bed and write, or get on my treadmill
I tried this a few times, jumping out of bed, and getting right on the treadmill and I will say it did help
when my alarm went off- the first thing I thought about was my treadmill.
But it was the reason attached to getting on the treadmill which I think was my winning ticket
that was my Netflix show that I only allowed myself to watch while I was on the treadmill
I started out with scandal, then Gilmore girls. Shows that I couldn’t wait to see the next episode
if you are just starting to get up early- make sure you love what you are going to do first thing
it might not be working out and that’s ok
it might be writing in your journal
making your to do list
cleaning you house before the rest of the family wakes up and messes it up again
whatever it is you are going to do first- make it compelling enough to get you excited to get up
if it isn’t compelling- attach something to it to make it compelling- like Netflix on the treadmill
or a recorded Kelly and Ryan during a cleaning session
can you guys tell I’m a boob tube junkie here?
or a great weight loss tiki podcast during a run
do things you love first thing. At least at first until you get used to it and get the momentum and habit started
of getting up at this time
what’s things that you LOVE doing?
if it means you are up at 5am baking a cake every day for a week until it becomes habit- so be it
or maybe you will be painting or watching sex in the city reruns while planking? GREAT!
it’s all about repetition
make sure you get in your needed sleep
at first pop, up and do what you love….
work on perfecting your actual morning routine after you master he art of getting up at this new fine hour
if someone told me a couple years ago I needed to get up 2 hours earlier than my norm to go run
nope- not happening
maybe later
not at all at first
wake up and watch great show
have your me time
scrap book
give yourself a break
maybe not wake up right away and walk- or run- or clean
maybe wake up and do something you really really like for an hour- like read
write
I find my clearest thinking first thing in the morning
cook- precook your meals
or straighten your hair and do your make up like a freaking warrior princess
something you will look forward to
do this at first- then layer in the stuff you want to add
so, I hope that helped
so funny- full circle answer is still the same rules over and over again
one at a time- to develop habit and not get overwhelmed
being flexible
being kind to yourself
having fun

8 Hanna Atlanta
Will I always have to count my calories?
no, you will memorize them after a while they don’t change.
okay only slightly kidding
creating a habit
as far as what kinds of food we eat and how much of it we can eat
we need to track it at first
find out our optional amounts
optimal foods that leave us feeling good and satisfied
if we eat a certain food and crave things we will begin to stay away from it or tweak when or how we eat it or what we pair it with in order to give ourselves the best experience
and we are becoming aware of how our bodies react to all different scenarios.
once to your goal weight- don’t need to be the tracker Nazi
but you can be if you want
you may have collected enough data and know yourself pretty well by then you don’t need to
if you start to gain- naturally this may happen as we age- the older we get the less calories we need
so, we may want to start tracking just to see where our body is.
If we are eating 1700 calories a day and gaining .25 pound every week- scale it back to 1600 until you hit that perfect spot again
where you don’t gain or lose
If you stop tracking- you can always start again if you need to- and you already have the expertise and know how to do it
it is a very scientific common-sense controlled environment
meaning if you stop counting your calories and just try to eat the portions and foods you have become accustomed to
and you’re not measuring your cereal and milk and sunflower seeds out exactly anymore- what is the worst thing that can happen?
you have a calorie surplus
in order to gain an entire pound- you need to have a surplus of 3500 calories.
to gain one pound in 1 week, that’s 500 calories extra eaten per day above and beyond what your body needs
so, if your scale raises slightly-
start counting again, figure out where your surplus is coming from- tweak it and live your gosh darn life without anxiety that you may gain a pound
If you do- scale back a little, create a calorie deficit to make up for it.
easy peasy
we make it difficult with our anxiety
we become unreasonable- thinking we will gain 10 pounds in a week from not having control
all you have to do is keep your focus. Make sure your physique is important to you and it will be in the back of your mind throughout your day in the decisions you make
when we get out of control- is when we turn our back on our own awareness. When we put away the scale and the mirrors and don’t look at our habits
you are learning how to be completely 100% aware. You are learning how to have the habits you want on purpose
you will not lose control unless you do it on purpose

9 Carmella from Springfield
Thank you for putting this podcast out, I have struggled with my weight for as long as I can remember and need help getting started
I find your technique easy to follow and makes sense. I was wondering if there is anything else you offer besides the weekly podcast?
Do you provide coaching?
several of you asked this
Thank you for asking
it is very flattering
I will email the VIP list once group classes start for the best life book
which will be offered in a group setting once every 6 weeks
for those that want extra help, following along with the book
limited space
make sure you’re on the VIP list-
get on it by going to Wlmotivation.com
sign up for the free 24-hour kickstart journal page and you’re on it
you can always opt out if it gets annoying
that’s the best I can do right now- not taking on anymore one on one clients- at least for now

10 What is your favorite treadmill shows?
Amazon-
goliath
mad dogs
sex in the city
Animal kingdom
The Royals
True Blood
Sons of Anarchy
hand of god

Netflix-
The killing
The OA
Glow
insatiable- good weight loss one
vampire diaries
Riverdale
13 reasons why
stranger things
call the midwife
schitts creek- funny
bates motel
hemlock grove
hart of Dixie
girl boss
scandal
breaking bad, Dexter?
bloodline
Ozark
the magicians and series of unfortunate events- kind of harry potterish
friends from college

Well that Is it for today- I will do more Q +A’s so keep your questions coming
I love to hear from you all and so far I’ve been good about answering everyone personally-
and now I have figured out how to IM over Instagram which is my social media of choice
WL.motivation, the website is Wlmotivation, Instagram has a dot between WL and motivation.
if you haven’t heard your question yet I either have it on the next Q+A- which I believe will be #24
or I have made it into its own podcast- Jeanette, and Brittany-
on overeating & dieting on a budget

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Dunkin donuts egg white flat bread
Snack: Tim Horton’s turkey and wild rice soup
Lunch: outback- chicken on the barbie with steamed veggies and a jacket Idaho potato
Snack: red robin ceaser salad
Dinner:applebees grilled tilapia with mango salsa and rice pilaf and steamed veggies with a side salad with light ranch

Calorie Content for the Day: 1626
_____________________________________

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Question to consider until next week…

what happens when you give into your craving? After you eat- are you satisfied, angry, or crave even more? Click To Tweet

Don’t miss next week when we will discuss:
overeating and cravings

——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________

Homemade dog food
x3 frozen turkey ground frozen section
x3 cups dry white rice
x2 cans carrot slices
x2 cans peas or green beans
x1 or 2 cans pineapple chunks
x6 tbsp. oil (coconut or sesame)
x6 tbsp. flax seed
baggies

– in the instant pot- cook 3 cups rice with 4 cups water- on the rice setting
meanwhile=

in wok or skillet- cook the 3 lbs ground turkey
get out 2 large bowls
empty 1 can each of pineapple, peas, and carrots in each, plus:

1/2 the meat
1/2 the rice
3 tbsp. oil and 3 tbsp. flax seed

for my dog who is 55- 60 pounds, I place 1 cup of the food mixture into a ziplock bag, and feed him one in the morning and one at dinner time per day.
I keep in the fridge and microwave for 13 seconds right in the bag before serving
it lasts 2 weeks in the fridge
if you have a smaller dog you may need to reduce the amount in each bag
you can store in freezer up to 3 months
___________________________________________

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

____________________________________________

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get the journal page today:

Podcast #18 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 18- Recommitment
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: You Have to buy a Ticket- from Taste Berries for Teens

moral:
Just really wanting something- even if you want it really really bad
no matter what it is
isn’t enough
you gotta buy the ticket
you gotta take action to get what you want

This podcast was made due to your requests by popular demand
I wanted to quickly thank all the listeners who wrote in about what you want to hear about.
next week we will have a q+a podcast where I will get to a lot of your other questions
it not too late you can still send me anything you want
but by far one thing I heard over and over in your amazing stories, was how you wanted more information on
hearing about re-commitment…

We’ve all been there
when you were on the healthy bandwagon and getting great results and all of a sudden
something happens
then you’ve fallen off that healthy train and can’t seem to catch it again
and now you’re in the guilty, shameful, defeated zone
you’ve lost motivation
you cant understand why
you were doing so good
and you feel almost worse-
because you know you loved your results
so how can you get that same motivation back?
what’s different?

First thing- you are different
something happened
means:
you lost your focus
you focused on something else
which caused your actions to do something else
then your momentum went another direction
new temporary habits were formed that were not part of the healthy lifestyle you had been aiming for and focused on previously

don’t worry- we can fix this
we have totally got this
rest assured- my goal is by the end of this podcast you are recommitted and ready
DEAL?
OK let’s continue

this exact same thing happened to a couple friends of mine
however their situations greatly differ from each other.
we are gonna peek into their situations like weird scientists and asses what challenges they faced and how they can
tweak it and be successful when they try ONE MORE TIME
let’s call them Betty and Veronica

Now Beautiful Betty,
Betty is 45 years
Betty has a family and a life and is… as almost everyone I know… Busy
Busy Betty has been searching for a weight loss cure for the last 15 years
Again… like almost everyone I know as well
Betty recently tried a diet plan
Not naming any names
But it restricted certain foods.
Let’s just say Betty lost bread
As in the food…not the money
Betty had incredible motivation, although it was really hard
but she prided herself on the fact that she could go out to eat
and watch everyone else enjoy things like rice and potatoes and pasta and bread… and alcohol
and Betty used her incredible fantastic will power to pass
Betty was also diligent on writing in her food journal
Until
she had a stinky day
and there just happened to be a birthday at work and cake was involved
Betty allowed herself to eat a piece of cake.
Betty thought the cake made her feel so good and she felt she already blew today so….
she decided to get seconds, then ate the rest of another co workers cake they left on their plate
Betty felt like she was treating herself, she deserved it afterall watching people eat all around her for 3 weeks
Betty didn’t write the cake in her journal- and figured she would start over again the next day
And the next day was Saturday and her family ordered a pizza.
Betty figured one more day would be ok- Plus this way could enjoy an adult beverage Saturday night
she would pick it right up the next day.
Then the next week.
Betty had lost 14 pounds. And gained back 15 after a couple months
And just cant seem to get that recommitment back

Now Veronica had a different approach to her weight loss
Veronica didn’t want to diet or exclude any food groups
Veronica decided to try to eat healthier, add in more fruits and veggies
and protein
and added in walking in the evening with her friend
Veronica was overweight for as long as she could remember
Walking was challenging and over a 2 month period,
went from just being able to walk around the block, to walking all around her neighborhood
Veronica was steadily loosing weight and proud of herself
she really enjoyed the new healthy lifestyle and looked forward to her walks
Until- her friend got an injury and was not able to walk with her anymore
Veronica stopped walking also
And allowed herself to use her friend not walking as an excuse
Slowly, Veronica stopped her good eating habits because
she felt what’s the use
she spiraled into a self pity state
and gave up on her healthy lifestyle

Now- 2 very different situations
But both were losing weight
each had some great stuff going on
Can you tell what happened in both situations as to how the focus changed?

In Betty’s situation-
It was bound to happen
limiting entire food groups is not a long term solution
IT takes massive amounts of motivation to continue to deprive yourself of something
eventually you will “Fail” due to either your body requiring certain nutrients
or your will power finally giving in
Betty did great for as long as was humanly possible-
Had she put that effort into a plan that was sustainable like Veronicas-
and allowed herself to sometimes not have a perfect day- but still keep track of everything
she would already be at her goal weight right now.

Veronica had the right idea
she was having fun, making small changes
and slowly making improvements
however, she lacked personal ownership of her actions and results
by blaming someone else- using them as an excuse
she quit on herself
Could she have walked alone?
or walked in a mall, or on a treadmill? Or at a gym?
found another friend or neighbor to walk with
Could she have tried yoga or something inside until her friend recovered?
She failed to use flexibility in the approach
which is sometimes needed to get to our end goal

Now mind you- both girls had originally lost weight
Do you know why?
Both had a calorie deficit.
All diets that work and lifestyle plans that work, and weight that is lost
is due to one thing…. A calorie deficit It’s just science
I don’t care what diet your talking about…
weight watchers
keto
slim fast
atkins or low carb
master cleanse
south beach
paleo
macro-based
caveman
intermittent
They all create a calorie deficit
period

When they work- its because there is a calorie deficit
you don’t have to limit entire food groups or create strange rules in order to create a calorie deficit
you just have to have awareness.
of what you are eating
and so my point here is- if the end goal is the same= losing weight
and the main idea is the same= calorie deficit
why not find the best way possible to create the calorie deficit?
And the answer is not to limit entire food groups.
that reason alone is why many people do not look forward to getting back to their “healthy” lifestyle

We need a plan we look forward to- that brings fun along with it
This is what the Best Life Plan excels in

If you haven’t listened to podcast 3- I strongly recommend it- IT goes through 5 rules of successful weight loss in detail
the dramatically reduced overall idea is:
1 only adding in one focus (or habit) at a time- to prevent overwhelm
2 no restrictions- including food groups, alcohol, etc.. It has to be something we would be willing to do forever
3 we are to be kind to our self throughout 4the process
4 making sure to have fun
5 and being flexible when needed

If Betty and veronica were following these rules- they would both be already at goal
it is fail proof- make sure these 5 rules are imbedded in your head
focus on one thing- not 14
you will get there- you don’t have to jump right in where you left off
it will take a minute to build back up your momentum
do what you can with what you have
do what you want
don’t deprive yourself
in our plan
you will not be taking anything away from yourself , no deprivation
you will be adding to it
adding habits
focusing weekly on something else wonderful to add into your life
and even when you get to week 3- this is not a very low calorie diet
this is a lifestyle- where you eat for the body you want
you have been eating too few calories on these other diets- no wonder you aren’t motivated

So in order to get ourselves hyped up to begin a lifestyle change
we need to take a minute to stop our current thinking and behavior

Most likely you are looking to jump right back into where you were when you quit
that’s sabotage
that’s overwhelm
and normally not even physically possible
no wonder its hard to re start- we are expecting WAY too much from ourselves

I have a friend, Melissa, who has an administrative office job in the health care world.
25 years ago she was a waitress
she got an opportunity to take a once in a lifetime vacation- and was determined to go
Melissa is a friend who has that natural born dedication, perseverance and motivation
Melissa got a 2nd job- as a waitress in the evenings to earn extra money for this trip

Her first day of work, walking in after not waitressing for over 2 decades
Do you think she walked in:
having the menu memorized
knowing what sides go with what dishes, extra options,
menu prices
ingrediants in each of the dishes in case an allergy question comes up
abbreviations for each item on the menu to write in her ticket to give the cook
cash register expertise for entering orders
history of the restaurant
plus knowledge of all retail products sold that the location
how to make the salads and deserts and soups that were her responsibility to get together
remember to check on every customer at the perfect time so no one wanted for anything or was annoyed of being checked on too much
making sure every drink never had to be asked to be refilled
SHE is amazing- but this is impossible

She started out learning the menu
then the codes to put in her ticket pad
then how to make the additional items like the salads and soups to serve
she followed around another server for a couple days to learn the ropes
she learned a lot as she went like what condiments to automatically bring out with each meal
and when to check on her customers
and she got help along the way for things like the cash register and dish ingrediants
think of everything you do in your job, or at home-
could someone just come in tomorrow and replace you and do everything 100% the way you do now?
or would you need to train them, systematically. With a certain order to the chaos.
what happens If you expect 100% of everything to be known and executed before its taught or tried?
OVERWHELM STRESS QUITING
definitely not fun
definitely not something you would want to do for your entire life
you would want a break from that environment immediately
it is too much.

95% of the time- this is why you are not yet recommitted…
your are looking at the whole picture
the 100% area- and not ready to jump back in to THAT.
BEST NEWS YOU’ll HEAR ALL DAY- you don’t have to
you shouldn’t!!!
Start slow, I know you’re excited… but I also want you to succeed!
Can we agree that this time around, after trying restrictive diets that cause us to lose and gain and gain
we will be open to trying the lifestyle approach? Don’t worry you have time… no research involved…. I will teach you how.

So we KNOW what it looks like to lose focus
Now we just gotta get it back

This is the tricky part
because we already have momentum going in another direction
if you have done any research on neuro associations- its fascinating
But basically our brain is working in the most efficient way possible-
it likes momentum, repetition, and routine
which is absolutely to our benefit once we start adding in our healthy habits
but when we are trying to stop an undesired behavior or thought-
we need a little extra

ENTER stage right… pattern interrupt
So what is a pattern interrupt??
Pattern Interrupt is a technique to change a particular thought or behavior

pattern interrupt’s purpose is to interrupt our normal routine and
give us another perspective, another point of view, stop that neuroassociation
that pattern. That behavior. Derail the trail.
give us different thoughts
out of the 50,000 thoughts we have per day, 95% are the same thoughts
that’s insane
I mean literally… insane
I’m talking about Einstein’s quote: “Insanity is doing the same thing over and over again and expecting the same results”
Now as I mentioned… this CAN be good.
In fact this works in our favor once we have those habits implemented that we WANT in our life
But when our behavior is one that we currently want to change and re-route in the right direction—
we need something to stop that negative behavior momentum
In all it’s glory- what a pattern interrupt does is
give you a new thought, a fresh perspective.
Some describe it as it being like seeing something in a new light or for the first time
Best Example of a pattern interrupt: VACATION
You stop your normal routine
get to see new places and do different activities than your normal day to day.
You find inspiration and creativity in the different environment
And usually there is some kind of life reflection which normally ends up
being either refreshing and ready to return to your normal life or longing to do something different after an epiphany
NOW- you do not need to book and plan and go on vacation in order to have your pattern interrupt. Nice try though
You could take an afternoon to do something different- go to the park
bring a notebook and write yourself a letter or do a goal setting exercise like podcast 10
just do SOMETHING DIFFERENT

You gotta buy the ticket… figure out your pattern interrupt.
I will tell you what to do next
first of all- week one day one is right now
and week one’s focus is tracking
if your serious about getting back on track. You can prove it to yourself like this
write down what you have eaten so far today
yup. No warning. It’s show time
right now- grab your journal. If you don’t have it- grab a notebook or your phone evernote or a napkin
or the back of that fast food receipt you just swung through while listening to the recommit podcast episode
write down everything you have eaten so far
you can transfer this to your journal later
write down everything you have eaten and drank so far today
and let out a breath because…
The first week- we aren’t interested in counting calories. Just writing down items
that’s it
don’t even write down the calories yet
I know it will take everything you have not to write them down-
if you are having trouble getting back started- this WILL work
don’t write down those calories
week 2 don’t write them down still
are you feeling tension?
like we are breaking every diet rule imaginable?
Do you feel like you wont be able to write down the food without counting calories or fat or macros or points?
good!
that means #1- you are in my perfectionist category
which will help you later in this program
and #2- that its working
we are interrupting your pattern
week 2
as you are STILL not writing down calories, but tracking what you eat
you will add another focus: water.
your daily water focus- to get in 1/2 of your body weight in ounce every day
YES! I am telling you that you ARE NOT allowed to start focusing on your calories until week 3
so knowing what you know right now-
do you think you can do it?
Best Life challenge
week 1- just write down what you eat
week 2- drink 1/2 your weight in ounces per day- so if you weight 300 pounds you will drink 150 ounces of water
btw you can still drink other things too- but in addition to the other things you drink- get your water in
alcohol, coffee, even soft drinks- whatever it is its ok- but drink that water
you can even add things to your water if you currently hate water like
crystal light sugar free powders, the squirt stuff, lemons, limes, cucumbers and oranges like they have in the spas
my favorite is amino energy
ill have a link to it on the show notes
you can drink it with ice or warm, with a straw or in a wine glass- whatever keeps you tipping that cup up!
OK- so you now have a challenge. And I’m telling you- you aren’t even allowed to start
writing down you calories until you have completed 2 weeks of focusing on other stuff (tracking and water)
Do you think there is a chance by week 3 you will be ready to start digging in to your nutrition again?
I’m going to go out on a limb and say I’ll be you lose weight without even trying the first 2 weeks-
even more of a bonus
in 3 weeks from now- you can be still wishing you would catch that magic motivation again…. Or
you could already have healthy habit forming momentum and
be actually excited to be starting the good stuff
looking forward to it
all we need to do, is get that momentum going… starting our engines to be unstoppable
it takes a minute to get momentum going
starting slow
taking away the diet mentality
NOW… HERE COMES the best PART…
It’s your turn.
IT doesn’t work unless you INTERRUPT THAT PATTERN
buy that lottery ticket
So I’m going to give you a little push….
How about this…

START RIGHT NOW—
If you haven’t done it yet, do it! write down everything you have ate and drank so far today
don’t wait till tomorrow when your journal page can be prettier
I don’t care if you don’t have a journal
you can get one and transfer it over later
just write it down. Start immediately
That’s different that what you are doing now- right?
You’re driving?
Pull over.
That’s a big pattern interrupt, right?
Where ever you are going and whatever you are doing right now is not more important that your
health, happiness and vitality
be 5 minutes late
Make this important
have your pattern interrupt and commitment all packaged in one
Just went through the drive through?
Great then you have a receipt you can write on the back of
what you ate should be fresh in your mind
don’t want to write it down cause it wasn’t the best choice you could have made?
even better!
we WANT to capture those imperfect decisions. Your only focus right now is to write it down. I don’t care how many calories you ate.
Your FOCUS is tracking. Nothing else

start right where you are
expect imperfections
YOU writing it down even when it’s not perfect- is a great pattern interrupt.
It’s a quit-free lifestyle change if you aren’t afraid to show your flaws
think about that
you wont have a reason to quit this time
expect imperfections

Go on and have responsible tracking… and have fun with it! There is no pain associated with writing down food items.
be kind to yourself this week. If you write down your food- you won! That’s your only focus
don’t care what it is you wrote- not looking at calories- inly the habit of writing it down no matter what it is
I am proud of you for interrupting your pattern- listening today… and being willing to try something NEW for YOU

And as a side note- 8 week Best life habit journals are now for sale on Wlmotivation.com
If you are not in the continental US- email me directly to find out shipping prices for your particular region if you want one of your very own

MAKE it an extraordinary day!!!!!

_____________________________________
Shop, Chop and Roll Meal Plan:
Breakfast: Sweet potato Breakfast Burrito
Snack: egg and english muffin
Lunch: 2 oz mozzarella, roma tomato cut up with salt, pepper and balsamic vinaigrette
cut up banana
cut up green apple
Snack: peach
Dinner: 2 hot dogs- in the rolls with mustard and relish, baked chip bag 2 miller 64 beers

Calorie Content for the Day: 1542
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Question to consider until next week…

What would you want the answer to be when the people closest to you are asked to describe you in 3 words

How would you describe me in 3 words ? Click To Tweet

Don’t miss next week when we will discuss:
your questions answered- where I will read listeners questions and discuss
——————————————-
Show Notes Bonus Features…

Recipes:
____________________________________________
Sweet Potato Breakfast Burritos- 226 calories
(serves 4)

ingrediants-
– 2 tsp olive oil
– 1 small sweet potato- peeled and diced
– 1 small yellow onion- chopped
– 3/4 cup frozen tri-colored bell peppers, thawed
– 2 cups baby spinach- roughly chopped
– 1 tsp chili powder
– 2 eggs
– 2 egg whites
– 4 extreme wraps (see below)
– 1 ounce shredded cheddar cheese

On a medium skillet over med heat- heat oil

Add potato, onion and bell peppers- sauté 8 minutes

Stir occasionally until potatoes are tender and onions translucent

Add spinach + Chile powder. Sauté 2 minutes more

Increase heat to medium high heat

Add eggs and egg whites- cook 3 minutes, stir occasionally

turn off heat and let cool 10 minutes

divide egg mixture evenly in 4 wraps on tin foil

sprinkle with cheese, wrap in tin foil or parchment then tin foil

**You can place wrapped burritos in zip lock and freeze up to 3 months, to serve place in oven at 400 degrees for 35 minutes

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

potato cooker bag

Extreme Wraps

water bottle

____________________________________________

Podcast #17 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 17- Happiness
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: Harriet Cooper’s story about “The Little Voice”, In Chicken Soup for the Soul Power of Positive Thinking
Link:

Moral of the story:
We can motivate ourselves from a place of kindness and positivity
or we can shout at ourselves, call our self broken and be miserable
how are you self motivating?
what’s been your tone with yourself thus far?
99% of us have been talking negatively to ourselves
And do you know what- whatever we have been doing so far-
it hasn’t worked
let’s be open to try something new
be open to trying it out…
it’s about time to get our Happy on
Lesson
we’ve talked the last 16 weeks about
how to implement habits into your life that you are willing to do the rest of your life
repetition leading to on purpose automatic behavior
focusing on one habit at a time to prevent overwhelm
making it fun
being kind to yourself along the way
taking ownership of your results
putting yourself out there., expecting to get no’s some times
Looking at no’s as challenges or obstacles, then
how to overcome obstacles you face along the way
Now- we are going to look at our own happiness.

Many people want to be happy
and think becoming thin will create this happiness in their life
or getting that job, or meeting that guy, or completing that task..
Try to start to notice how many times you hear “I’ll bet you’ll be happy when…”
or you tell yourself even… “I’ll just be happy when….”

first, we need to look at WHAT actually makes you happy?
and When you feel happy- why is it?
Would you say it’s when a certain season hits, or your favorite sports team wins, or when you’re in the presence of a certain person?
maybe when you step off the plane at vacation, or give someone you love a great present, that you wrapped with love, while watching lifetime or hallmark movies
when you realize that last recipe was a keeper and went over well with the whole fam.. And they don’t realize it was actually healthy
or your favorite song or movie just happens to be on?
You have unexpected happiness sometimes when you are least expecting it due to a great experience or activity or surprise
or maybe just enjoying a nice day, and afternoon without plans, or perhaps playing monopoly with your family
you notice happiness usually most after having sore sides due to fits of laughter you almost can’t control in moments you share with others
and speaking of others- Do you notice what makes others around you happy-
my favorite example of this I get to enjoy every day- with my dog
we have a little routine
every morning- I let him out to potty
while he’s outside I microwave his breakfast and put it in his bowl
ok back up I should probably explain…
my dog has major food allergies so I started making his food about a year ago- in my instant pot believe it or not
it’s healthy and he goes crazy for it.
I mean we could eat it- it’s got rice and turkey, canned veggies, coconut oil, flax seed and more yummy stuff
I make it ahead for 2 weeks at a time and he gets about a cup in the morning and a cup in the evening- I keep his rationed cups in baggies in my fridge and
the microwave it for 13 seconds then put it in his bowl
he comes in from going potty and is SO EXCITED almost dances all the way to his bowl where his homemade doggie food is waiting for him
I cant help but to laugh every time I see him happily run over to his bowl- it’s precious and it makes me happy EVERYTIME
and laughing an being happy at 5:15am is always a good thing

SO- what if we could be in charge of our own happiness?
and could be 100% happy immediately, right now… at any given moment
Congratulations for listening to this podcast because today you are going to find out how to do exactly that.
And it’s OK
you don’t have to worry.
being happy right now will not negatively affect your motivation
or the ability for you to obtain your goals
in fact
I give you permission to go after your goals- without pain
You can allow yourself to enjoy the entire journey
it is possible
it’s not only possible- it’s preferred.
And SO many people can’t do it.

that negative talk gets in the way
and we feel we have to be in pain or punish ourselves thin
when in fact- that’s what got us in this predicament in the first place
NEGATIVE SELF TALK… doesn’t work
kindness, having fun, opting in for experiences and enjoyment and joy
this is what life is about.
we seek pleasure. We avoid pain. Because we are Human and Smart
a life style change has to be enjoyable or the first second we get- we will quit and never look back
almost anyone can suffer through something short term
for long term results- permanent results- we need to change our perception and slowly implement habits to become part of our life.
if done correctly, and while enjoying the process… we temporarily fall off the wagon for a week or 2 due to vacation, illness, or another life challenge that pops up-
we will look forward to getting back to our system, to our routine
because it makes us feel good.

Being happy right now and enjoying the daily progress we make
will only make the process that much faster- cause you’re having fun
you’re changing and improving your life
this is not a dress rehearsal
your life does not go on hold while your working on you
in fact- if you really learn how to let go, have fun, and enjoy the process
you will find that improving yourself is addictive- and you wont ever be done
every week if yo improve just 1%
it can be exhausting… if you look at it as hard work that you don’t enjoy
and your just counting down until its done
But if it is fun to you, and you allow yourself to enjoy it- you will look at it as a passion
not hard work
it will just be a part of who you are- a goal achiever, a go-getter, a positive role model
a truly happy and fulfilled person
You CAN be
100% happy right now

I’ve got to tell you the story of when I realized I could be 100% happy right now for the first time… it was like a religious experience. The most amazing realization
It was the middle of a very long cold winter- I am a summer person
Ohio Winters can be brutal- less than 0 degrees Fahrenheit
snow on the ground
trees without leaves and no flowers in site
vegetation looks dead
driving is difficult and dirty due to the salt all over the roads and sidewalks
and to top it off- I had just been told by my employer that I was no longer needed-
my company was downsizing- based solely on my position’s zip code
and my zip code wasn’t the right one
I had spent the last couple weeks of my life feeling sorry for myself, pissed and angry I was I this unexpected circumstance
I felt deflated, unwanted, and nervous about my future

But there I was with my sweet amazing husband
in our hot tub
in our backyard- amongst the dead trees
it was dark- and we have lights strewn up in the trees- creates a magical aura
We had adult beverages
great reggae music streaming from our phones

we had a fire in the fire pit
and we were just talking and enjoying each others company
I was in a bathing suit- still not to my goal- but I was in a bathing suit and proud of my progress so far!
and I realized right then- we made the most of what we had
I was, right then, 100% happy
I appreciated everything about that moment, I was really enjoying myself
And I was looking forward to the future whatever it may bring

I realized right then…
no matter what happened or what was next in my life- I could always at any point be 100% happy if I so desired.
If I were in Fiji or Hawaii (or any warm tropical place), with a fruity drink (instead of my light domestic beer)
and a band was playing this song live while fanning us with palm leaves and making us towel animals
it I was in a bigger more extravagant hot tub, maybe a zero gravity tub right on the ocean
and it was summer, warm out, daytime, and I had my ideal body already
that would be good too
but I would still be this happy
I can be 100% happy right now
I don’t have to have unlimited money
or tropical climates, 5 star hotels, or a perfect body. I Can be happy now-

There is no happier than I was right then.
I was warm, laughing, with my love, truly enjoying the moment.
It was all about what you allow yourself to focus on.
Remember – depending on what you decide to focus on- you can always find answers to the questions you seek
If I asked myself why my backyard was better than a Fiji resort-
I COULD find answers to that question
no plane ride
I don’t have to pack
my backyard is free
my family is here
my dog would miss me if I went away
I CAN find answers
I could also find answers to another question if I chose- like why I hate winter
why this winter will never end
Why we need a new hot tub, to shovel more snow,
or how I need to lose 20 more pounds
but I didn’t even notice those things
because my focus was elsewhere
Call me Pollyanna is you want.
I prefer to be pollyanna than
negative Nelly
I mean, when is the last time you heard…. “Wow I really wish I could be more negative like you”
NEVER…. Because nobody ever said it…. Or Ever will
focus on good
appreciate what you have to work with
enjoy the moment you have right now
it is all you have
your past is just a memory and your future hasn’t yet been written
stop telling yourself that you will be happy when….
you deserve to be happy starting right now
no- stop it. I know your resisting. Remember be kind to yourself. I mean it,,,, right now. Be happy and enjoy the ride
remember…. this is not a dress rehearsal

And when you catch yourself focusing on the wrong question-
you simply need to give yourself an attitude adjustment
Yes- that’s right. This is going to be attitude adjustment class 101.
I do this to myself at least once a week. Sometimes once a day.

This is the best way I have found to give yourself an attitude adjustment…
when you catch yourself feeling yucky- ask yourself why, who cares, and so what until you understand why you are feeling yucky
many times we don’t even know why we feel yucky and we cant understand why we just let something go or get ourselves out of a bad mood
we begin to feel frustrated or bitchy- and it sometimes feels like it’s coming at us out of seemingly out of nowhere sometimes
ask yourself WHY and keep going, keep asking until you get to the emotion that is making you feel yuck.
Undeserved hurt… misunderstood… guilt… rejection… shame… disgust
are you making yourself into a victim? Do you feel like you need to explain your side or yourself?
are you seeking validation for being upset? If so- podcast 8- to find out why victim mentality is not helpful
acknowledge what your feeling. And figure out why you are feeling this way

For example- if a customer at work complained about you to your boss
you know It makes you upset, and you know your boss isn’t upset- but you are and you cant let it go
You understand they are one person out of hundreds, and you know it shouldn’t matter- you know this intellectually
So why cant you move on?
you realize after you keep asking yourself why and you answer it- you can get down to the issue… Ask yourself once of these 3 questions till you get to your answer 1. why, 2. so what, and 3. Who cares?
Just like this….
You know your upset
why?
I’m upset that a complaint came through about me
so what?
I’m not worried what my boss will think, he has taken my side. I know I’m not upset because I am fearing getting into trouble
why?
because I take pride in my work and my employer knows that
why?
because I care about my clients and want to give them the best experience possible
why?
because I believe in my product, and I try very hard to make sure every customer has a remarkable experience
who cares?
I do- I want to make sure everyone leaves feeling they had a good experience and I over delivered
so what?
So I know I explained it well and I’m upset because It’s an undeserved complaint against me
I feel wrongfully accused.
or I’m hurt someone would feel I rushed or didn’t care
or possibly- I feel embarrassed because maybe I didn’t give them the best customer service I could have
Whatever the outcome is- whatever you have found to be the root of why you are feeling yucky- acknowledge it.
Now wonder I feel horrible, I felt completely undeserved criticism which hurt my feelings and was frustrating,
OR= Now wonder I feel horrible, I felt embarrassed I wasn’t on my A game and they felt I could have done better
sometimes this is enough to let it go- just understanding why you feel awful
but when it’s not- there are a few more steps we can add in to help shake the undesired negative feeling

this is where I ask you to think of a person you wish you could emulate at a time like this.
someone you look up to, the way they handle their emotions and reactions
They are now going to be your emotional compass.
It could be Jesus, Oprah, Nelson Mandella, Gandhi, or your 3rd grade teacher
Fill in your own WWJCD with their name… and use it when you need it…WHAT WOULD GANDHI DO?
I like using Audrey Hepburn or Jackie Kennedy- because they were understated, sweet, but classy and poised and powerful in every situation
how Audrey react? How would she feel in this situation?
would they laugh? Handle it with poise and empathy, apologize or stand their ground?
You get to chose the way in which you act and react to things that occur in your life.

most likely- unless you chose a serial killer, the person you chose as your emotional guru wouldn’t go off the deep end and get upset
They also most likely will not require the complaining customer’s permission to feel good about themselves
in fact, I’ll bet they would genuinely apologize and wish the customer well,

plus- you have NO idea what that customer is going through
no one really knows what others are going through that day

now- what else can you focus on in this situation?
instead of the negative feeling, or how unfair it is
what can you appreciate right now.
your boss stood up for you, and believes in you
you can appreciate the fact that it did hurt your feelings- because complaints don’t come your way often and thank goodness for that
maybe it was eye opening- and you realize you may need to slow down when explaining certain things, check for understanding,
or create a customer checklist take some responsibility, then move on

No matter where you are- you can always look around and look for something to appreciate, something beautiful
doesn’t have to be expensive or brightly colored or symmetrical
maybe its an old man at a bus stop with the most exquisite smile lines- that just fell asleep sitting up and snored for a second
maybe it’s a kitten playing in a paper bag
or maybe its something Siri says that you weren’t expecting and caused you to gasp and laugh

take a moment to take it in
a beautiful day
a mystical storm cloud formation
birds gliding in the air or singing to each other in the trees

We have all have crap days.
Where it feels like everything goes wrong. Then we focus on what else goes wrong that day
do you call yourself murphy because you feel your life is a living murphys law
or do you hear yourself complain about your day and even get disgusted with your own voice/ words?
have you ever asked someone how their day was and gotten an earful?
don’t be that person
their negativity Is almost contagious and most definitely exhausting
no one wants to hear how awful your day or life is
what if we focused right then on what’s right.
take your life into perspective
are you going to let a rain shower, a spill on your top, or a lost sports game ruin your day
or the loss of a job you hated anyways?
There is always something to be happy about

so back to the attitude adjustment
you’ve changed your focus
you’re trying to think positively
but your still are hanging onto that yuck feeling…
at this point… consider bringing in reinforcements…
I have 4- you may have others
1. music
something about music can uplift my mood. I have an inspirational music list on Wlmotivation.com you can check out
but some examples are:
Life a G6= ok you cant sit around and sulk when that tune comes on- you are gonna get up and boogey
how about ALL I Do is win by DJ Khaled
Hey Ya! By outkast
feels so good by steven tyler

2. look up and smile hard for 30 seconds- tricks your body into being in a better mood
it sounds weird but it’s a scientifically proven fact
you can trick your body into being happier by going thorough the motions of smiling
just try it- let me know
3. which brings me to #3- humor
even if you are crazy mad you cant help but to smile cause you feel so goofy if you try #2
and laughter is really a great medicine
what makes you laugh? Is it talking to a certain person, there’s a couple people that all I have to do is look at them and I crack up
when is the last time you laughed so hard you or someone you were laughing with cried? Or snorted? Or farted? You thought I was gonna say peed didn’t you?
OMG that just makes it funnier!!! When our bodies make unexpected secondary noises due to violent laughter
I can almost laugh that hard watching the show Practical Joksters which completely cracks me up
or anything with Will Farrel
I don’t think its physiologically possible to be laughing and be in a bad mood
How many arguments have you been in that immediately end with a good laugh- intentional or not?

4. we are full circle back to what if eating healthy and exercising actually was like taking a magic happy pill
guess what- it is
do 10 jumping jacks- get the endorphins flowing- its good for you and is scientifically proven to put you in a better mood and make your body excited and happy

THE way I remember the self attitude adjustment 101 is by the synonym= AWFUL… Because that’s how you start out feeling… awful, right?
A- acknowledge. Acknowledge your in a bad mood
W- understand why, give your self a break= keep asking yourself “why” and “so what”, and “who cares” to get to the bottom of why you are feeling a certain way
set a timer for 10 minutes if you need to and sit down with paper and have at it. Keep writing until you get to the goods
F- consider other alternative thoughts/ points of view- This is where you plug in your emotional compass into the “What would ___ do??
Your answer always starts with changing your focus- (Focus on what’s good- on what you are appreciative about or thankful for)
U- use reinforcements to help uplift your mood = music, laughter, movement (dance, look up at ceiling and smile)
L- learn- What have you learned? If you were going to write a Confucius statement based on this attitude adjustment- what would it be?
Such as- Not every customer is always gonna be in love with me. A complaint here and there will keep my ego in check.
if can be silly- but remember we are ok with silly. Silly makes us laugh or smile

Now you have the secret to giving yourself an attitude adjustment. It takes more effort the first couple times you do it but you will get better at it
You do not have to be a slave to a crappy mood
You can chose you mood everyday and chose to be happy
100% happy NOW.
What are you focusing on throughout your day? Is it helping uplift you? Or giving you verification to rename yourself murphy?

according to psychology today posted on June 11th, 2012, the average person complains 15-30 x per day
they go on to describe “to complain” as: expressing pain, grief, or discontent
what do you complain about?
how many times per day
how many times per day do you focus on pain or grievances as opposed to what you appreciate?
the weather, traffic, a sore back, your weight, lack of abundant funds, the work you need to still accomplish or customers your dealing with?
so in psychology today, they go on to suggest wearing a bracelet on one wrist, then moving it to the other arm when you catch yourself complaining.
try this for one day with a friend or family member
try to catch each other and help each other become more aware of your negative thoughts and focuses that you don’t even realize you have
then try to refocus to the positive- and look at the good in your lives
keep track of how many times you need to switch your bracelet
it doesn’t have to be a bracelet you can use a hair band or rubber band

if you realize you have some more work to do to get this down-
consider adding positive thinking as your habit focus this week.

today… I CHOOSE happiness

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Shop, Chop and Roll Meal Plan:
Breakfast:light english muffin- 1/2 sugar free jelly- I like the raspberry, and the other half a couple tbsp of pizza sauce and piece of melted american cheese
Snack: in mason jar= 1/2 c fiber one, dollar tree Tupperware almond milk (1/4 cup), and one with blueberries
Lunch: 6″ veggie sub with mustard
Snack: 1/2 cup low fat cottage cheese, 1/4 cup black beans and 2 tbsp salsa
Dinner: beef and quinoa stir fry
1 cup rice
salad with: bacon bits, hot bacon dressing, mushrooms, green pepper, yellow bell pepper, green onion, mushrooms, and a hard boiled egg made in the instant pot
Snack: sugar free jello with 2 tbsp fat free whipped topping
Calorie Content for the Day: 1520
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Question to consider until next week…

What is your spirit animal? Click To Tweet

Don’t miss next week when we will discuss:
recommitment (when you fall off the wagon- how to get back on)
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Show Notes Bonus Features…

Recipes:
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*From the MyFitnessPal Blog

Beef & Quinoa Stir Fry- 377 calories
serves 4

ingrediants:
1 cup quinoa
1 tbsp olive oil
1 cup yellow onion- chopped
3 cloves garlic minced
1 each yellow, organge, and green pepper chopped
1 lb lean beef tenderloin cut into thin strips
1 cup beef broth
1/4 cup chopped basil
salt and pepper to taste

– Cook quinoa according to package directions- set aside

– In wok or skillet on med-high heat- add onion & garlic- cook 2 minutes

– Add peppers- cook 2 minutes

-Add beef- cook 2 more minutes, stirring frequently

– Add broth- bring to simmer (2 min)

– Cook until steak cooked through

– Remove from heat, stir in basil
Serve over quinoa

1 serving = 1 1/2 cup beef stir fry and 1/2 cup quinoa

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Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Fiber One

wide mouth mason jars

dressing tupperware

Instant pot picture/ link

cooler

Wok

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Click below to get the journal page today:

*From the MyFitnessPal Blog

Beef & Quinoa Stir Fry- 377 calories
serves 4

ingrediants:
1 cup quinoa
1 tbsp olive oil
1 cup yellow onion- chopped
3 cloves garlic minced
1 each yellow, organge, and green pepper chopped
1 lb lean beef tenderloin cut into thin strips
1 cup beef broth
1/4 cup chopped basil
salt and pepper to taste

– Cook quinoa according to package directions- set aside

– In wok or skillet on med-high heat- add onion & garlic- cook 2 minutes

– Add peppers- cook 2 minutes

-Add beef- cook 2 more minutes, stirring frequently

– Add broth- bring to simmer (2 min)

– Cook until steak cooked through

– Remove from heat, stir in basil
Serve over quinoa

1 serving = 1 1/2 cup beef stir fry and 1/2 cup quinoa

____________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Wok