 Hi friends, welcome back to my channel and a very special welcome. If you're new here, my name is Jen. I'm a weight loss and nutrition coach. I follow weight watchers and I track macros and calories. Happy Friday, it is Friday, it is weigh in day. We're gonna talk about my week. I actually just came back from a huge vacation girls trip in Upstate New York. So we're gonna talk about how that went, how food went, how my weigh in is going to go right after returning from that trip. We're gonna talk about this week's WW workshop topic. And of course, I'll chat with you guys a little bit more about my goals moving towards the end of 2022. Can you believe we're literally just a couple of weeks away from Christmas and a couple of weeks away from the end of the year? So if you're excited, give this video a big, huge thumbs up. Make sure you're subscribed and your bell notification is turned on because I do a weigh in every single Friday. Check out the description box down below for nutrition coaching where I offer personalized to you macros and calories. I cannot recommend this enough. This is how I've lost over 130 pounds. I also offer one-on-one coaching for accountability. And if you would like to talk with me directly, links and discounts to my favorite things and my Facebook group, come join us there. We have a lot of fun stuff going on as we round out the year is all down in the description box. So let's jump into my week, my vacation, my weigh in and let's talk about finishing the year out strong. Friends, I hope you had an amazing, amazing week. Thank you to everybody who commented and liked all my photos on my Facebook group from my trip to New York. I did make a little girl's trip to Rochester, New York with three of my girlfriends. We had an absolutely amazing time. I mean, I can't tell you how much fun we had. We had such good food. We ate all the holiday foods, all the snacky foods. I ate what's called a garbage plate which is a thing, I guess, in upstate New York. Delicious. It was a hot dog, hamburger, french fries, macaroni salad with like a meat sauce. I know it sounds weird, but it was so incredibly delicious. We went to a keg tree lighting. We went to Niagara Falls, to Corning, New York which is to a glass museum. I mean, we really truly had an absolutely amazing time. I'll go ahead and pop up a few pictures here for you of my trip and some of the fun things that we did with my girlfriends Amy, Michelle R. And Michelle from Australia. So Michelle was the same Michelle that was here visiting me from Australia. I met up with her again in New York and we just really truly had such an amazing time. It was something I needed for my soul. I just needed a little bit of a girl's trip for my soul. It was cold. This Arizona girl with Arizona blood, it was cold but it was such an amazing time that I wouldn't take one single second of it back. And like I said, my heart and my soul just needed it. While I was on my trip, I did not track my food. I was mindful as always what I was eating but I didn't intentionally track my food. I didn't really worry too much about what I was eating and honestly, I probably overindulged quite a bit of my trip and ate foods outside of what I would normally eat. But on a positive note, we did go to a water aerobics class. My friend Amy is an instructor so we went to her water aerobics class and it was killer. I mean, it was a really, really good workout. And I also decided to take a walk around the pond outside of my hotel one morning. It was so beautiful. I mean, it was cool but it was beautiful and I walked for a good solid 30 minutes. Every day, I at least got 10,000 steps just from sightseeing and walking. So I feel good about activity and I like I said, didn't track my food, didn't really worry about what I was eating but still as always was mindful of how much I was eating, especially of those higher point, higher calorie foods. I came home on Sunday and got right back on track. So it's been several days since I returned home from my trip, several days before I actually had to weigh in today which was good because when I got off the plane, I definitely felt the travel bloat. Now I know it's bloat. I know I didn't gain fat on my trip. I mean, maybe a few ounces potentially, potentially but I definitely was up on the scale a little bit from travel bloat which is to be expected. It never upsets me. I just know that it's going to happen but I've had several days to kind of get rid of that, get right back into my routine of eating good food, drinking my water, back to boot camp, back to the gym and I feel really, really good about enjoying my trip and then getting right back on track the day I returned home. But before I jump into my weigh in, let's talk about this week's topic because this one, this one is really important and something I've been talking about for weeks now and that is to how to set a year end intention and follow through. How to finish this year out strong. We can feel a little bit off kilter with our weight loss journey the month of December. I mean, there's so many things going on from holiday parties and holiday foods and of course the holidays in general. It can kind of throw us for a whirlwind and we can often give up our 2022 goals the last month of the year and we don't want to do that. We want to stay focused on our goals. So there's some tips and tricks from WW on how to set really good intentions and stick with them. Figure out what's most important to you as you close out this year. Think about this, I value this. How can you show up in a way that aligns with your value? I intend to blank. What actions will help you follow through on that intention? I can blank. So here's an example. I value how good I've been feeling. So I intend to keep up my progress. I can prioritize food tracking even when I get busy. So this is how we can set an intention that's realistic and something we can stick with to finish out the year. Another thing that you can do is focus on the STAR method. This is something we've talked about through WW multiple times and this is to specify truly doable, actionable and relevant goals. Set yourself a STAR goal to finish the year. So here's an example. At my office holiday party I'll snap a picture of my plate and track it when I get home to prioritize my progress. You notice that we're not skipping the holiday party. We're not worrying about what we're eating at the holiday party, but we're being mindful and we're taking a picture so that we can track it to the best of our ability when we get home. This isn't a perfect journey. We're gonna track to the best of our ability. Will it be 100% accurate? Probably not, but the fact that we tracked is a huge win. Like I always say, this can be the trickiest, hardest time of the year. So by setting some intentions that we can actually stick with we can stay with our goals and maybe even lose a little bit of weight in the month of December. For me, my goal for December is to maintain not gain. If I can lose some weight, fantastic. But my intention that I've set for myself is to maintain my weight for the month of December. Now I started December off with a loss. I'll let you know what this week's weigh-in was, but maintaining is the goal. Think about your values. Think about the big picture. How do you wanna finish out 2022? How do you wanna go into 2023? What are your goals for next year? Those goals need to align with the goals that we have for 2022 and we need to stick with those goals to finish this year out. Use your internal GPS to navigate you. Use the goals that you've set. Use your intentions to enjoy the holiday, but not so much that you're off kilter with your goals and not so much that, so instead of maintaining your weight, if that's your goal, you end up gaining weight. We wanna be the, we wanna not be the norm and not gain weight over the holidays. I know for me that's 100% my intention. This is a great topic and falls perfectly in line with the finishing the year out strong. And like I said, my maintain not gained goal is full in force. Let me know down in the comments, what's your plan for the month of December? Are you planning on maintaining? Would you like to still lose? What are your intentions? Let us know down in the comments. So now let's jump in to my weigh-in. Like I said, I returned from my girl's trip on Sunday, felt a little fluffy, felt a little bloated. The scale was up a little bit on Sunday and I just got back on track. I just did what I normally do day to day. Vacation is over. It's a holiday, not a holiday month. I actually have a Christmas party tomorrow with boot camp. I have a lot of sweet treats in my house that I brought back from New York, but I just stayed the course. I just did what I would normally do with it wasn't the holidays. And when I stepped on the scale, I actually did have a loss this week. Not a big loss, but a loss nonetheless. I am down 0.4 pounds. Like I said, maintain not gain is my goal and the fact that I was down in weight a little bit, I will absolutely take it. I will take 0.4, it's a loss and for me a loss is a win. So I'll go ahead and put here on the screen what my total loss is so far. And then of course we'll talk more about my goals for 2023 in my upcoming goals video. So definitely stay tuned for that. Let me know down in the comments. How was your week? Did you gain? Did you lose? What's your plan for the month of December? Even give us some of your tips, tricks and strategies that you're utilizing to finish 22 hour with a bang. And of course, if you enjoyed another weigh-in video, give it a big thumbs up. Make sure you're subscribed and your bells turned on so you don't miss any of my fun videos coming out this month. And of course my goal video in a recap of 2022. Don't forget to check out the description box for nutrition coaching, links and discounts to my favorite things. And of course come on over, join our Facebook group. We love to have you. I hope you have an amazing, amazing weekend and I'll see you in tomorrow's grocery haul. Bye. Jingle bells ringing.