Podcast #11 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 11
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Cracked Pot
Link:http://www.rogerdarlington.me.uk/stories.html#Story75
Moral: Even if you don’t see it right now, everything has a purpose
you are not perfect. I’m an not perfect. No one is perfect.
That’s what makes us unique and beautiful
it’s what makes life interesting
your journal pages are no exception.
they will not show day after day of perfect food plans followed
if they do- they aren’t real
be willing to capture your messy moments and unpleasant binges
be open and willing to change- by allowing yourself to capture the bad with the good
you are the only person who has to see it
if you don’t write it down… it still happened. You may as well make it a learning experience, right
pretending it didn’t happen and refusing to write it down shows your aren’t willing to change.
try again one more time- when you ARE willing to change
Remember: perfect is a unicorn doing the splits in the corner- it does not exist
Perfect fake journals do not end up in 1st place in life
it’s the messy, real, useful journals that can help mold us into the version of ourselves we want to be
you can have pretty journal pages, or a pretty body
successful fake journal days, or a successful life
you must be willing to learn along the way
and you must have the real uncensored authentic data to learn from
after all …if you had nothing to learn- you would already be thin

NOW before we jump all the way into the lesson===
AND Since we are now 10 podcasts in- I thought it would be beneficial to do a quick review
of what we have learned so far.
In case your just joining us- this may also help you check point which podcasts you may want to go back and listen to
or refresh yourself with

Podcast 1-
We learned that being committed to your goal is imperative
the difference between try and commit
and the “trick” is to be just committed to try one more time…

Podcast 2-
I shared my past diet history, how I went from a size 18 to a size 4, losing 75 pounds
and I spilled the beans on all my cringe worthy moments of being overweight which you may have resonated with

Podcast 3-
My favorite podcast.
talked about the unmagical motivational moment you need where you walk through that threshold and finally commit
go over the Best Life Weight Loss plan- exactly how I lost 75 pounds
5 rules that we need in order to lose weight

Podcast 4-
We talked about fear of failure
We realized most of what we avoid or procrastinate is due to fear of failure
that perfectionism is actually fear or failure
and we learned why failing is good sometimes, in fact needed,
and accepted a challenge that we would set out to get 2 no’s or fails per day-
by putting ourselves out there and getting good at sometimes doing the uncomfortable.
planning to fail, and keep going anyways

Podcast 5-
We got our magic #. Our calorie budget amount custom designed just for you
we learned what we can eat and when
and how much

Podcast 6-
We leaned how to use that # to our full advantage-
we learned what, when, and how to track what we eat for full optimal results
which is different than any way you have ever tracked before
did a brain storm about meal planning and prepping

Podcast 7-
we learned how to overcome challenges and come up with fantastic solutions
again to try one more time
and how to make things fun that we don’t wanna do
think outside the box

Podcast 8-
this was our mental week
how to not be a victim
or blame others or situations for our failures or success
that it’s always just us who decides to think a certain way about each situation in our life
We can go thru life blaming others and miserable.
OR we can wave our freak flag and be proud of who we are, where we are, and what we are doing
our mood, success and failure, weight, time, thoughts, and daily activities are ALWAYS controlled only by us.
and we can Own that, or we can change it

Podcast 9-
this is my second favorite podcast I think
we went through the to 10 most popular excuses for weight loss…
and debunked each one.
and BTW- side note…I’m putting out there a challenge to anyone who can stump me.
If you can come up with an excuse you think I cant debunk, or a challenge you cant think of solutions for
email me at Kary@wlmotivation.com… I double dog dare ya!
I’ll bet you cant stump me!

Podcast 10-
We talked about having goals versus being stagnant and coasting
we had an interactive goal setting workshop-
we started out remembering past goals, and check marked off everything we set out to achieve and slayed-
remembering how we ARE achievers and have thrived in the past
We opened up our mind to the possibility that there may be more out there that we want to accomplish
and we allowed ourselves to dream a little- looking into the future at our ideal life
we may have even set a new goal
_____________________________________________________________________________________________________________
So this brings us up to date and current with Podcast #11- self assessment by tracking your results, self awareness
We all know how to lose weight
it’s more of an issue actually DOING what we know we should be doing, right?
The best life breaks it down into bite size pieces, adds in accountability, assessments and tweaks until we reach success.
organized common sense in baby steps with flexibility
bite sized pieces aka: one weekly focus that when mastered and repetition will turn into
to habit and eventually essentially effortless
adds in accountability (AKA: journal pages to track your results and actions)
and then at the end of the week we go through assessing that week and adding changes where needed
aka: self assessment and flexibility in your approach to get to the committed end goal

Knowing all of this, assessing is #3 and 4 of the plan… VERY IMPORTANT
it is also impossible without #2- tracking our results
1 focus- action
2 track
3 assess
4 flexibility, tweaks

in order to self-assess our results- we need to have tracking information to review:
We learned a brief portion in podcast 5&6, of what we are to be tracking
and of course if you are a best life reader you have the customized journal pages you need to follow along
if not yet- you can come on over to Wlmotivatin.com and sign up to get a free sample journal page
you can use for now- or if you are artistic create your own bullet journal type page to follow along

IT has been proven again and again and again in every study performed over the last 30 years that tracking what you eat,
journaling your food intake helps aid your weight loss by double!!!
this is a large reason why the best life book is like 1/2 book and 1/2 interactive journal- for this purpose
In the plan, habit #1 that you learn and implement- is how to track what you consume.
before we even talk about what you consume or how much- just getting into the habit of tracking what you eat
is #1

and I can not stress enough… responsible tracking is KEY
if we make a mistake, we need to have the data to be able to learn from it
we must write it down
if we make a mistake and hide it and don’t write it down and pretend it didn’t happen
we will keep making that same mistake, hiding it, and never learn how to avoid the mistake
then we will get frustrated when the scale doesn’t move as fast or as much as we would like
sound familiar?
instead of learning from that mistake, in a kind way as to not beat ourselves up but to find it a challenge
in our journey that we can come up with solutions for…
instead of fixing the obstacle that prevents us from having the body and life we deserve…
we blame the plan… doesn’t work
we blame ourselves calling ourselves broken
we blame our period, age, hormones, or that one piece of cake at a birthday party
I can promise you right now- you are not overweight because of one piece of cake
you are overweight because you have not been willing until now to really look at your habits and actions
and have the guts to acknowledge it, track it, view it as a challenge you can overcome,
and implement alternative solutions to those actions that are holding you
back from your ideal life
If I could jump up and down right now without knocking over my microphone I would because I am SO
serious that if you learn nothing else from me ever… and only ever implement one habit of my 12 habit program…
CHOSE responsible tracking.

So this is what we track
throughout your day, you will write down __5__ things to begin
1 food ate, time, what, how made feel
if you are on the best life plan- you are filling out your journal pages and have all the data
you need to start your assessments, including your assessments which are in the book as well
If you are not, make sure you are writing down all your meals (I love myfitnesspal) but also writing
down more than that
your also writing down how you feel after you eat
this is a bit confusing- “feeling” can mean emotion, or physical sensation.
The physical sensation is what I am looking for.

Examples are things like:
full/ satisfied/ gassy/ bloated/ lethargic/ hyper/ jittery/ buzzed/ refreshed
once you get good at this, you can go a bit further
to more specific detail, something like satisfied for 3 hours
or the “satisfied only for an hour”
or “hungry again in an hour”
and you may notice these most… the next time you write in your journal when you are tracking your next meal
because you are also writing in the time you eat each time. And you are writing in the journal
every time you eat- not just trying to selectively remember at the end of the day
When you start to track this way, which Is what I refer to as responsible tracking,
you will begin to notice patterns…
incredibly interesting
uncover things that you can’t believe you didn’t know about yourself
for me- when I eat fruit before noon- hungry all day- the sugar makes me crave more and more sugar-
endless pit syndrome
this is also how I noticed my kryptonite’s- like chips and salsa, or pasta
and whenever I eat them it makes me MORE hungry… and causes cravings for more.
I can never eat a small bowl of pasta and get a “satisfied” feeling.
Once you notice a pattern- you can adjust to figure out another approach and customize it for you
I began to notice my stomach hurt if I ate an apple
but if I had 2-3 cups of water that day before eating the apple- I was fine
if I eat red pasta sauce I know that needs to be accompanied with a tums
yellow part of eggs makes me gassy- uncomfortable. I don’t love egg yellows- I’m ok with that
I’ll ask for egg whites (less calories and more of a bonus)
I realized my pasta intake would cause cravings for more pasta- so I only eat a small
serving of past along with something I KNOW will fill me up like a large salad and soup
IF I eat late- usually wake up hungry… so I try to avoid that
leaning how your body reacts to food is super helpful
if you have ever tried yoga- and were kinda overwhelmed by the feelings of self
awareness of your body, your breath, your mind… its kinda like that but better
and more useful
Each new thing you notice, may be a coincidence… or it may be a pattern
This is why we track- to figure that out. We will begin to notice these patterns as we assess every week

2 We are also tracking the challenges and solutions we face
we are doing this as they pop up, day to day, trying to find a solution to do better next time or to presently
make a good decision
and we are also doing this in a pro-active fashion… before they pop up in some instances, since we know ourselves and
our excuses better than anyone else
we have self awareness enough to write out challenges we expect to face that week and brainstorm
a myriad of solutions, remembering to make the solutions fun, compelling enough they are better than
whatever the undesirable current response happens to be. Tying a reward to it if needed, and thinking
outside the box on occasion for optimal results
My most favorite and best example of this- is getting in my steps by watching a show on Netflix
I pick one show that I really look forward to, then I only allow myself to watch it while I’m
on the treadmill

3 No’s building our confidence and getting more comfortable at being uncomfortable
we know that putting ourselves out there,
sometimes failing,
and always trying again- is the key to success in everything

the more put yourself out there, get better at trying again
you WILL fail sometimes. We want to fail sometimes so we have that opportunity to try again
it doesn’t matter how you go down, getting back up always gets a standing ovation.
if you start getting better and better at not being afraid to fail, to get a no
to have a daily # of “fails” or “no’s” you actually expect to get…
the more likely you are to go after what you really want in the world-
expect to have flexibility, some setbacks and obstacles, not be afraid of
them and in fact have more tools and confidence to overcome them and keep
at your goal
the real secret here- is that this works in your life for more than just weight loss
the key is to start out slow
I recently read, for network marketing… think
MK, Avon, pampered chef,
essential oils, vitamins, and countless weight loss products
the % of sales people who quit after they get their 1st or 2nd NO. is astonishing… like 80-%
most new customers don’t buy till they are asked the 5th time. Only 8% of sales people
make it that far cause most cant
take the rejection- amazing
if we get good at getting the NO and being able to adjust, adapt, FLEXIBLE and try again
how would your life be different If you could not fail….
or if you could fail sometimes yet still try again

as far as assessing your no’s for the week-
if you have been participating… you get an A for effort
Have you been putting yourself out there?
if you have not- try an entire week with just this as your focus.
At the end of your journey, when your at your ideal weight and stronger with more energy and confidence
you will be proud of many things this journey had taught you and you have learned about yourself along the way
But I will promise you right now-
the #1 favorite thing you will gain is the ability to LIVE your IDEAL LIFE…
and to live your life full out
you will not get there without sometimes being uncomfortable
you will get better at putting yourself out there
you have to practice it. Again and again.
this is a learned NEEDED skill. Essential to success in anything that requires effort

4 Speaking of uncomfy- Your also tracking your weight
if weight daily- you are being kind to yourself
I have a 4 pound variance throughout my week- which is why I use happy scale with averages out your weight
salty foods- popcorn, canned soup, alcohol, water intake
weight every morning or every other, butt naked after morning pee pee
if you are a morning regular #2 go-er, weight after that of course.
once a month- measurements also .
fabric tape measure

5 and of course you are tracking your water intake…
we really haven’t talked about this a lot before, but my rule is:
drink 1/2 your weight in ounces- OF WATER per day
the more water you drink- the better you are to flush out the fat
if you aren’t drinking enough water chances are you are somewhat dehydrated and
therefore somewhat constipated and heavier than you should be right now

not so 6 dependent upon how far along you are in the best life program- you may also be tracking other things
like activity, energy, etc but we are not getting into that today- that’s more of an advanced class

next week we will pick right back up with self assessing these 5 journal sections we track
and remember if you are just starting out- don’t try to do everything at once. Work in one at a time. Add one habit,
or journal section at a time until it feels automatic then add in another
until next week- track responsibly
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Shop, Chop and Roll Meal Plan:
Breakfast: non-fat vanilla yogurt with 1/4 avocado, 1/4 cup blueberries, 1 tbsp granola, and 1/2 banana and coffee
Snack: 1/4 avocado mashed on 1 piece 35 calorie toast and 1/2 banana (the rest of the banana from this morning)
Lunch: chilled strawberry peach soup, and mason jar salad with lettuce, bacon bits, halved cherry tomatoes, and calorie free raspberry dressing
Snack: 35 calorie bread (toasted) with lettuce leaf, mustard, turkey, and cheese
Dinner: Grilled chicken with foil pack veggies (squash, zucchini, onion, mushroom, salt & pepper and coconut oil), baked potato with 2 tbsp lite sour cream and salsa, and salad with shredded mozzerela, croutons, radishes, carrots, and italian
Snack: 2 sugar free popsicles
Calorie Content for the Day: 1341
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Question to consider until next week…

What makes you most proud to track in your journal? What do you enjoy most writing down? Click To Tweet

Don’t miss next week when we will discuss:

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

Recipes:
____________________________________________
Strawberry Peach Soup:
serves 4- 146 calories per serving

5-6 strawberries washed and cut in a couple pieces
dash of cinamon
1/2 cup mango peach V8 juice
2 cans sliced peached in water- no sugar added
2 tbsp lite sour cream
1 can pears in juice

Blend in Ninja Blender (or another good blender) until desired consistancy-
I like mine a little on the thicker side. Divide among 4 mason jars and put in fridge for 2-3 hours until chilled. Can last all week in fridge
____________________________________________
Foil Pack Veggies:
2 servings- 160 calories per serving

Cut up 1 vidalia onion
handful of mushrooms
1 squash chopped into bite size pieces
1 zuchini chopped into bite size pieces
* optional= potato chopped up or baby potatoes halved. This will increase the cook time
1 tbsp coconut oil dallop in middle of foil pack
salt and pepper to taste

Put all in middle of foil
fold up foil pack so that edges are creased together and top has some air between food and foil
put on grill or next to fire pit 25-30 minutes
check veggies and put fork in potato to check cooking status

(If it’s raining or you dont have access to a grill… you can also cook these on the George Foreman)
___________________________________________
Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Ninja Blender

scale

tape measure

wide mouth mason jars

raspberry calorie-free dressing

dressing tupperware

water bottle

35 calorie Bread-

____________________________________________

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:

Foil Pack Veggies:
2 servings- 160 calories per serving

Cut up 1 Vidalia onion
handful of mushrooms
1 squash chopped into bite size pieces
1 zucchini chopped into bite size pieces
* optional= potato chopped up or baby potatoes halved. This will increase the cook time
1 tbsp coconut oil dollop in middle of foil pack
salt and pepper to taste

Put all in middle of foil
fold up foil pack so that edges are creased together and top has some air between food and foil
put on grill or next to fire pit 25-30 minutes
check veggies and put fork in potato to check cooking status

(If it’s raining or you dont have access to a grill… you can also cook these on the George Foreman)

Strawberry Peach Soup:
serves 4- 146 calories per serving

5-6 strawberries washed and cut in a couple pieces
dash of cinnamon
1/2 cup mango peach V8 juice
2 cans sliced peached in water- no sugar added
2 tbsp lite sour cream
1 can pears in juice

Blend in Ninja Blender (or another good blender) until desired consistency-
I like mine a little on the thicker side. Divide among 4 mason jars and put in fridge for 2-3 hours until chilled. Can last all week in fridge

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

Ninja Blender

wide mouth mason jars

____________________________________________

___________________________________________
Asian Veggie Rolls with Soy-Lime Dipping Sauce

6 rolls plus 2 tbsp dipping sauce= 50 calories
Makes 3 servings

– 1/4 cup reduced sodium spy sauce
– 2 tbsp line juice
– 1 garlic clove- minced
– 1 teaspoon honey
– 1/2 teaspoon ginger (fresh-chopped)
– 1/4 teaspoon dark sesame oil
– 1/4 teaspoon red pepper flakes
– 1/2 cup grated cucumber
– 1/3 cup grated carrot
– 1/4 cup sliced yellow bell pepper- 1″ long
– 2 tbsp thin sliced green onion
– 18 small lettuce leaves or grape leaves
– sesame seeds to sprinkle

combine soy sauce, lime, garlic, honey, ginger, oil and red bell pepper flakes in small bowl

combine cucumber, carrot, bell pepper and green onion in medium bowl, stir in 1 tbsp soy sauce mixture

place 1 tbsp vegetable mix on each lettuce leaf

roll up leaves

sprinkle with sesame seeds

serve with remaining sauce for dipping
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Recipe found at geniuskitchen.com

Podcast #10 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 10
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Eagle who never looked up
Link:https://betterlifecoachingblog.com/2012/01/06/the-eagle-and-the-chickens-a-story-about-being-who-you-are-meant-to-be/

Moral:
go after your dreams, don’t live life looking down
what if I fail? Oh but my darling- what If you fly?
there is no bigger waste than playing it safe

LESSON:
Interactive goal setting workshop
what did you want to be when you were little?
how many times did it change as you grew up?
are you currently doing what you thought you would be
if you had training or schooling- are you doing what you trained for?
if you went to college, or technical school or completed an apprenticeship
what’s the last goal you set for yourself?
What goal are you working towards now?
this can be diet related or otherwise
So unless your brand new to the podcast- you have gotten through quite a bit and most likely
have an ideal weight you are working towards

do you currently have a goal?
or have you already achieved them all?
or have you stopped making them
not talking about- just getting the kids up on time and clean and to school in 1 piece
a real goal- that you worked at achieving.
weight loss or otherwise
Or did you stop dreaming… like I had?
because you were overwhelmed at everything you were already focused on
I was feeling overwhelmed because I was focusing on what I didn’t have control over
asking myself the wrong questions like-
why is my employer expecting so much from me, don’t they know its impossible for one person
to get everything done that is expected
why are my customers upset with me about something not my fault
worried at what someone who doesn’t even know me at all is thinking about who I am
or because there was no energy at the end of the day to start to dream about anything else,
let alone take action towards something new
I was physically and mentally drained at the end of the day
or did you stop dreaming cause you have worked all your life and pretty much have what you want and feel you can coast now?
maybe 10-20 years ago you got the job or promotion you wanted.
maybe you got married and already have your soul mate
already bought that big house with the picket fence
or took that tropical once in a life time vacation
maybe you have the kids you dreamed of having and they are almost out of the next or off on their own
maybe they are still young and you are all about making their dreams come true now and feel your time has come and gone
Can you remember what dreams you had right out of school?
say right out of high school- before kids, before the house payments and day to day reality hit of your professional future
how about right after college if you went- around 22 years old. Educated and trained and thirsty for it all
before you had “it all” what did “it all look like to you?
If you are currently working on a goal- congratulations.
Tony Robbins- if your not growing and improving your dying
we can always improve upon ourselves
I just heard the other day Steve Jobs has had 150 Patton’s since he died.
Patton’s in the making upon his death
after he was a billionaire he didn’t stop
he kept improving
So let’s try an exercise about goal setting-
This will be an interactive podcast- grab a pad of paper and a pen.. Or your lap top or ever note or whatever you use
now if you are driving or biking or running this may be difficult- so I suggest listening to the podcast all the way through then
coming back to it once you are able to do this exercise. IT can be very powerful
try to think back when you were about 5-6 and just getting into elementary school
what was your goals in life?- Rockstar? Nurse? Astronaut? Write it down
put a check mark next to it if you achieved it
No think of when you were maybe around middle school age- hit puberty, what were your goals then?
marry Christian Slater or Johnny Depp
get through the talent show without falling on your head?
someday have a dog? Or a horse?
maybe ride in a limo and have a date for prom?
now go through and check mark everything you completed- did you go to prom?

Fast forward to high school
freshman year- I’ll bet you dreamed of getting your license… and a car
did you know what you wanted to do when you grew up?
did you want kids someday?
did you want to move near the mountains or the beach?
Did you want to see NKOTB in concert?
did you want to marry your high school sweat heart?
what was your goals then?
write them down- remember what you wanted
check off the things you really wanted and achieved
Now go to around 22- getting started in your career if you work
what were your goals?
did you want to buy a house?
have kids?
get a certain job or get into a certain company
did you want him to propose?
Now depending on how old you are we may be getting warmer-
go a bit beyond 22=
did you want a certain promotion
that fun car
a boat
did you want your kids to be on the honor roll
make that home run
dance her little heart out at the recital without throwing up or falling off the stage
by the time middle age comes around- let’s face it, there is less natural life changing events to look forward to and to dream about
As you grew up, your goals changed most likely. You were flexible and your needs changed
So entering middle age life…
but this is where it CAN get really good.
you’ve most likely checked all the reasonable things off your list already
you can check off the things most people get and achieve- the basics
Now you can dream and really hon in… specialize on what you really thrive on for the future.
Not everyone can change laws
or design apps
or educate others about clean living
not everyone can travel to Mexico and help orphans
or learn the violin while going through hormone therapy
not everyone can donate precious time to listen
or sing
or make amazing items with their hands.
or go out of their way to give away blankets to those that need them most
or correspond with fellow cancer survivors
not everyone will
but you can if you want to.
What do you WANT?
If you found out today that you had 1 week to live, what is it that you regret not doing?
because you never know
One of my goals is to not have regrets when its my time.
to live full out while I’m here.
maybe your goal is just to be comfortable where you are at
but I would like to offer this though to consider… my gut feeling is that eventually you will hit a wall
get into a rut
you will feel unfulfilled knowing you aren’t achieving what you are capable of
what it is you could offer the world
the stagnant progress will turn to resentment
apathy set in
and apathy turns to depression
leaving things undone that you could have achieved is a waste of talent, love, and all out disservice
for all those that could have been effected positively by your success
If your not ready yet- put this on your calendar to reconsider in 90 days.
then really consider it once you hit it on your calendar
but for now- go ahead and do the exercise and you can give yourself this disclaimer:
I am not ready for this yet, but if I were, and if this were my time…
then this… and answer the questions for the future you that IS ready.

OK TIME TO- grab a pad of paper and a pen..or your laptop
now if you are driving or biking or running this may be difficult- so I suggest listening to the podcast all the way through then
coming back to it once you are able to do this exercise. IT can be very powerful

imagine you are on that death bed- be in in a week or 50 years from now… it is going to happen,,, fast forward
what would you regret not doing when you had the chance
what you really want in your life
go back to- if you could not fail- what would you do/ want
be realistic, but also know that everything was impossible until it was done… so realistic is relative
this can be weight or health related, professional, maybe you want to pay off debt- whatever it is. Write it down.
take a good 10 minute pause to get it all down
top of mind
you know what you dream about
maybe you secretly want to move to the top of a mountain.. Or live on a farm
play dolly Parton records all day and own a goat yoga studio
if you only live once… now is your time
write down everything you think of
just cause you write it down doesn’t mean you are married to it- so just get it out of your head and on your paper for now
it doesn’t have to be pretty
you are just capturing out all your desires
brain storm, brain dump, whatever you want to call it
don’t just write down what you think you can achieve easily
write down everything you would want If there were no caps/ no restrictions/ no time limits
is there anywhere you really want to go?
is there someone you really want to reach out to
is there something you have been meaning to say
is there something you are really good at that you would want to start a side business about
or since you cant fail- a full tie business
is there a book in you waiting to come out
a song ready to be sung
a career path wanting to be explored
a child out there ready to get to know you as a mentor, or friend, or big sister, a mother?
maybe your ready to clean out a room and give it another meaningful purpose
like a sewing room, an office for your new business or a dance room
maybe you want to start a podcast and share your expertise in the world… we are ready for you.. We are listening

So you should have your goals down…
Now I want you to step into the future-
if you couldn’t fail, and it is your ideal world
what is your life like in 5 years?
pick the things you want most from your list
how is your life different?
what do you do on a typical day?
from the time you get up till you go to bed
are you at your ideal weight?
where do you live?
what are you wearing?
what’s your hair cut look like?
who do you spend your time with?
what do you spend your time doing>
how do you get around?
your new car?
subway?
plane?
surfboard?
how do you treat people and how do people treat you?
what feelings do you feel?
happiness?
pride?
grateful?
inspired?
curious?
love?
what are you achieving everyday?

So let me ask you this…. If you could dream again, and if you wanted to pick one thing from your list to focus on for now.
could you?

And also consider, if you are doing this for future you since current you is not ready=

remember (if you have kids) saying your not ready, that you will be ready when…
your never ready.
its always taking a leap of faith
everyone who ever started a business or achieved something great always says they started before they were ready… never ready
if you waited until you were ready and all the cards were aligned
you will be the one on your death bed with regrets
keep this in mind
As Tony Robbins says, When would NOW be a good time…

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Shop, Chop and Roll Meal Plan:

Breakfast: Faux waffle house hash browns- with a fried egg and toast
Snack: cutie orange
Lunch: Asian Sensation- Asian Zoodles & Faux Japanese onion soup and
Snack: Seaweed snack
Dinner: Japanese Steak house Meal= onion soup, salad, Chicken teriyaki Meal with yum yum sauce, stir-fried veggies and white rice
Snack: 2 Miller Lite’s
Calorie Content for the Day: 1419
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Question to consider until next week…
What foods do you eat that makes you feel most satisfied? Click To Tweet

Don’t miss next week when we will discuss:
How and what to track
Assessing your weeks
being flexible
customizing your results
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Show Notes Bonus Features…

Recipes:
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Faux Japanese Steak House Onion Soup >20 calories

-broth (I use the k-cups and put them in my Keurig)- see below
-thinly sliced mushrooms
-thinly sliced green onions
-a couple fried onions (like French’s)

Add all together
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Waffle House Copycat hash browns- 248 calories

smothered, covered, peppered, diced, capped

– frozen shredded hash browns
– slice of american cheese
– hot sauce (if desired)
– chopped mushrooms
– chopped tomato
– chopped onion
– chopped jalapenos

cook 1 cup shredded hash browns in wok or frying pan per directed
Add in peppers, onions, mushrooms the last few minutes
Once cooked- add tomatoes and cheese slice over top

Serve with fried egg (you can use same pan- once hash brown mix removed), and slice of toast to dip your yolk into
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Asian Zoodles 77 calories

1- zucchini and spiralizer (or zoodles packaged)
1 tbsp teriyaki sauce
1 tbsp low sodium soy sauce
pinch of sesame seeds
thinly sliced green onion if desired

make zoodles with a zucchini and a spiralizer (or buy them pre-made- found in the produce section)
place zoodles and sauces in wok and cook 3-4 minutes
sprinkle sesame seeds and green onions as garnish
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Asian Veggie Rolls with Soy-Lime Dipping Sauce

6 rolls plus 2 tbsp dipping sauce= 50 calories
Makes 3 servings

– 1/4 cup reduced sodium spy sauce
– 2 tbsp line juice
– 1 garlic clove- minced
– 1 teaspoon honey
– 1/2 teaspoon ginger (fresh-chopped)
– 1/4 teaspoon dark sesame oil
– 1/4 teaspoon red pepper flakes
– 1/2 cup grated cucumber
– 1/3 cup grated carrot
– 1/4 cup sliced yellow bell pepper- 1″ long
– 2 tbsp thin sliced green onion
– 18 small lettuce leaves or grape leaves
– sesame seeds to sprinkle

combine soy sauce, lime, garlic, honey, ginger, oil and red bell pepper flakes in small bowl

combine cucumber, carrot, bell pepper and green onion in medium bowl, stir in 1 tbsp soy sauce mixture

place 1 tbsp vegetable mix on each lettuce leaf

roll up leaves

sprinkle with sesame seeds

serve with remaining sauce for dipping
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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 😉

35 calorie Bread-

Spiralizer

Keurig k-cup broth

seaweed snacks

WOK

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