 Hi friends, welcome back to my channel and a very special welcome if you're new here. My name is Jen I'm a certified weight loss and nutrition coach, and I'm on WW personal points. Happy Friday It is Friday. It is the first weigh-in of the month of November We're gonna talk all about my week my weigh-in the WW workshop topic and set some goals moving into next week and moving into the month of November So if you're excited give this video a big huge thumbs up Make sure you're subscribed and your bells turned on because I do a weigh-in every single Friday And I upload five videos every single week check out the description box down below for nutrition coaching I do offer personalized to you macros and calories. I cannot stress enough How important this is to see success whether you're on WW or not You've got to know your macros and calories to make sure you're eating enough to lose weight in a healthy sustainable way I also offer one-on-one coaching if you would like to chat with me Direction directly you'll find links discounts to my favorite things and come join our Facebook group We would love to have you so let's jump into my week my weigh-in the WW workshop topic and set some goals Happy Friday friends. I hope you had an incredible amazing wonderful week. I had a much better week than last week I'm over my cold. I'm over my injury. I'm over my cycle So things are pretty much back to normal and I'm honestly feeling really good. I'm so incredibly happy to be back to my regular Workout it's so interesting how you can develop a habit of working out and it becomes just part of your life And when you can't do it or when you're forced not to do it you crave it even more It's kind of like when we eliminate or restrict foods We want them even more which we never want to do same goes for fitness for me when I'm Unable to do my workouts. I want to do them more like I think I think about them all the time And I get really excited to get back into my routine now Of course, this isn't a bad problem to have to have an actual fitness routine that you look forward to so I'm back at it I have went I went to boot camp my three days this week. I lifted weights at the gym twice I walked the other two days of the week. I have actively moved my body seven days in a row which feels absolutely Amazing not only does it really help my mindset my mental health my clarity But it's really good to move my body every day I just feel better overall and honestly when I work out is sets my day up for more success I don't want to go off the rails or eat poorly because I just sweated for an hour or did boot camp or I'm sore or Tired or my muscles hurt. I don't want to screw it up with food So not only do I get all the endorphins and the good energy from fitness I also stay on track a lot better when I incorporate regular exercise this week was Halloween. I'm not gonna lie I had some Halloween candy. I just worked it into my day. I tracked it. I moved on We had so much fun handing out candy to the kids We had about 325 pieces and I was out by 7 15 p.m Lights off in the house getting ready for bed at 7 15. So next year. I'll be buying even more This is our first year handing out candy in Arizona in our community in our new house My neighbor she warned me but next year. I'm definitely going to be picking up even more So the candy was gone on Halloween So we don't have a single stitch of Halloween candy in our house, which I'm really not mad about I enjoyed a few pieces the night I handed it out and it's gone out of sight out of mine No more Halloween candy until next year. I did really good with my water this week I got it almost a gallon every single day I stayed on track and I hit my protein goal every day and if you follow me here If you're new here, I have a lot of new subscribers from my collab with Nikki gets fit or we did our top 10 snacks I'll link my video down below for you. I have lost about a hundred and thirty pounds on WW and tracking calories and macros the majority of that weight loss has come from staying in a calorie deficit and hitting my protein goal Every day now when I do your personalized macros and calories for you as part of being a weight loss and nutrition coach again I'll link my nutrition website down below if you're interested in having yours done by hitting that protein goal that I have every day It's really really expedited my weight loss. I'm full I'm satisfied and I'm seeing the biggest results I've ever had which of course it makes me really happy and knowing that I hit my protein goal and Calorie goal and water goal every day this week. I knew I knew I was gonna have a good way in this week But before I share with you this week's weigh-in, let's talk about this week's WW workshop topic Which is something I really like, you know if you follow me I say fail to plan plan to fail all the time here on my channel and this week's WW workshop topic Goes hand-in-hand with this saying and that's how to hack your home your office and your car for success How to plan ahead and set the space that you're in every day up for your weight loss success You can actually tweak the spaces that you're in every day Whether it's your home office your office at your place of employment your home itself your car You can set all of those places up for success So I want to share with you a few tips and tricks from WW on how to do just that first thing You want to do is create visual cues for what you want to do So swap out your countertop candy dish for a bowl of fresh fruit or bring zero point foods or low-calorie foods to The front of your refrigerator so you see those when you open it up Help out the future you store your meal prep tools where they're easy to access all your meal prep containers bowls measuring cups food scale and while cleaning up dinner take out everything you need to make breakfast set your kitchen up for success For a busy morning designate rooms or places in your space for healthy behaviors Move screens out of the bedroom so you can focus on sleep not TV or tick tock and make your table The only place you eat when you're home not the couch not standing at your kitchen counter Not wandering around around your house make sure that the table is where you focus all of your meals We all have habits that we wish we didn't do or habits that we wish that we could change if you have habits that you want to stop Disrupt your default so some things that you can do is store foods You may see and then mindlessly overeat and rarely used cabinets or in the back of your fridge or freezer or put them in a cabinet that only your husband can Reach move your alarm clock across the room to avoid snoozing through your morning workout as an added bonus set your Workout clothes next to your alarm clock Stash healthier grab-and-go treats in your car or at work so you aren't tempted to make a drive-thru Detour this is really important. I say a lot here on my channel how I always have healthy snacks in my purse now I live in Arizona. It's hot here So you can't have protein bars or things that will melt in your car or your purse But I always always have little individual packs of nuts meat sticks beef jerky trail mix those types of things in My person in my car. So I'm always set up in that space for success Have you ever been going on about your day working away doing really well? And then all of a sudden you see some candies or cookies and you just pop one in your mouth without even thinking to see it Eat it is a real thing. We see food and we eat it This can really derail our progress research shows that your environment plays one of the biggest parts in your overall success So set your environment up for success plan ahead a little bit and get yourself set up to lose weight Not to gain weight and not to choose unhealthy foods throughout the day. Make healthy choices visible I always have a bowl of fruit out on my counter. I always have things in the front of my fridge Like non-fat Greek yogurt yogurts in general cheese sticks hard-boiled eggs cut up fruits and vegetables Those are what's in the forefront of my fridge So when I open my fridge, that's the first thing I think I see and that's the visual cue to eat that Versus the stuff that's stashed away in those cabinets. We're moving in to the trifecta of waking Halloween Thanksgiving Christmas New Year's it's even more important now to set yourself up for success Make sure you have your alarm clock far away So you get up and do your workouts put those healthy foods in the forefront swap out the Halloween candy with a bowl of fruit on Your counter all of these really simple things that we can do that Just plan ahead a little bit can lead to huge success with weight loss Let me know down in the comment Do you struggle with the see it and eat it approach and if so, how do you combat that? Share your tips and tricks down below. We want to finish the year strong and by planning ahead a little bit We can do just that Speaking of finishing the year strong. We are in the last two months I can't even believe it of 2022 and the last two months really really reach the goals that we set at the beginning of the year I had quite the list of goals on my vision board as always I'll be doing a 2022 goal recap and a 2023 setting some new goals as we move closer to the end of the year But I want to finish the year out strong. One of my goals was to reach my goal weight by the end of the year I'm on my way. I'm doing while I'm making steps and strides towards that. Do I know if it's gonna happen? I don't know but I'm doing really well and whether it happens or not I'm really really proud of the progress that I've made this year because it's been Huge I have lost a lot of weight this year and I want to continue losing weight through the end of the year I don't want the holidays to derail my goals that I set in January We have to keep our goals as a constant Reminder constantly in the forefront my vision board is right here in my office when I'm sitting at my desk It is to the left and I see it every single day Not only does my vision board help me the goals that I've set But so does the scale and stepping on the scale regularly helps keep me on track and keep me moving towards my goals So what happened when I stepped on the scale? For the first weigh-in of the month of November drinking my water moving my body eating the right foods hitting my protein goal Led to success on the scale when I stepped on the scale my first weigh-in for the month of November I lost one point four pounds one point four Which is amazing coming off of over a pound loss last week as well I'll go ahead and pop up here on the screen my total weight loss I'm over 130 pounds inching closer and closer to a hundred and forty pounds lost and my heart is so full and So happy and this is just the motivation that I need to finish out 2022 strong. I can't wait to see what happens the last couple months of the year. Am I going to enjoy the holidays? Absolutely am I going to indulge in foods that I wouldn't normally indulge in absolutely No food is better good. Nothing is off limits and I am absolutely enjoying the holidays But I'm keeping all my goals right here and I'm going to set my house my car my workspace up for success to Reach those goals by the end of the year. So I'm happy. I'm thrilled. I'm excited for November Let me know down in the comments. What are your what were some of your goals for 2022 and have you achieved them? Or are you on your way to doing so and also let us know your tips and tricks for setting your space up for success? I can't wait to hear from you guys down in the comments And if you enjoyed today's weigh-in video, don't forget to give it a big thumbs up It really helps out my channel and of course subscribe turn your bell on so you don't miss any of the five videos That I upload every single week. Don't forget to stop by the description box for nutrition coaching Links and discounts to my favorite things and don't forget come join our Facebook group It is full of motivation to finish the year out strong and we would love to have you Happy Friday friends. I hope you have an amazing amazing weekend Let me know how your week was down in the comments and I'll see you in tomorrow's grocery haul. Bye