 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 it's Friday So we're gonna talk about my week my weigh-in and the WWE workshop topic So if you're excited give this video a big thumbs up subscribe if you're not turn your bell on because I do a weigh-in every Friday and I actually upload five videos every single week Check out the description box down below where you will find nutrition coaching highly recommend personalized macros and calories This is how I've lost and maintain My hundred and forty pound weight loss as well as one-on-one coaching for accountability to ask your questions or talk with me Directly links and discounts to my favorite things and come join our Facebook group. It's free It's supported and we would love to have you. So let's talk about my week my weigh-in and this week's workshop topic We had a fan-tastic amazing week. I had a fantastic week this week I had a huge huge huge NSV had a few revelations had a few interesting things happen with the scale I had a good week overall I want to first tell you guys about my big NSV for the week If you follow me on Instagram or you're part of my Facebook group You already know that on Saturday me and my bootcamp group hiked what is known as Pikachu Peak here in Arizona It's a peak. It's a mountain and it is an intense hike Literally the sign at the bottom of the trail says that this is a difficult hike and let me tell you It's a difficult hike you literally climb up the side of a mountain you get to what's called the saddle Which is the top of the first part of the mountain and then you hike to the actual peak now for me based on my cosmetic surgery I was only able to go to the saddle part of the hike Which is that middle ground the rest of my group made their way all the way to the top I'll obviously pop pictures in here for you They said it was pretty intense a lot of upper body pulling yourself up Which is just not something I can do right now, but let me tell you I'm going back I'm going back and I'm going to the top of the peak and I'm so excited I know that we were planning on doing the mountain climb again Maybe in October because let me tell you it was hot. It was real hot. It was in the 90s I was just dripping dripping sweat. I was dirty. There was lots of bees I saw a rattlesnake the first rattlesnake. I've seen since moving to Arizona I'm just cruising along the trail and I glance over and there he is on the side of the trail Obviously I let him cross the trail and then I walked by but let me tell you I felt amazing hiking even to that middle ground It was so hard It was probably one of the hardest hikes that I've ever done, but I felt so accomplished up there It was it was amazing and I'm really proud of myself for doing that And I can't wait to go back and hike all the way to the top obviously. I'll share that with you guys But stay tuned it's coming. It's coming in October or November because at that point I should be fully cleared for all physical activity I can't wait, but that was a huge NSV this week for me. I also got in all of my boot camp workouts I did all of my gym workouts and in fact tomorrow I'm actually going to hike to Mamak, which is the mountain in Tucson that I love to hike up So I'll be sharing of course that on Facebook and Instagram So again follow me there to kind of keep up with me a little bit more day to day But overall between the NSVs all the good food that I ate this week Tori And I went out to dinner a couple of times. I had a really really good week overall But before I jump into my weigh-in because like I said we had an interesting week on the scale Let's talk about the workshop topic from Weight Watchers, and this is stressed take five and try this I really like when we talk about stress because if you didn't know when we're stressed out our cortisol levels increase naturally in our body Which is which can lead to weight gain. You can actually see the scale fluctuate just based on stress alone So managing our stress the best that we can is really important for not only our mental health But for our weight loss as well. So try this five take a few deep breaths Look around and name five things you see four keep breathing deeply pinpoint four things you can physically Feel three close your eyes and listen. What three things can you hear two? Inhale and exhale again Notice two things that you smell and one focus on one thing you can taste nothing sip a drink or even apply some lip balm finish with one last deep breath and then continue with your day This little five second Can really help us in stressful situations Whether that's in your personal life your family life your work life or all of the above when we're stressed out Not only does our cortisol levels increase but we generally reach for unhealthy foods It's just a natural human reaction when we're sad stressed angry to reach for food and these high levels of stress Can it affect our hormones which actually leads to excess fat storage in the abdomen? So not only are we increasing our cortisol? We're reaching for unhealthy foods We are also affecting our hormones and adding extra fat to our abdomen. None of this sounds like a good time to me So before this happens learn how to manage your stress a little bit better, and I really like taking those five little steps It'll take all of a minute or two to de-stress things like yoga are really good meditation are also good things that you can do in times of stress I know for me I like to just take a minute and I'm going to start utilizing these five little tricks from Weight Watchers But I like to just take a minute and kind of zen out close my eyes Breathe and focus on feeling less stressed out. I'm luckily am able to manage my stress pretty good I'm also lucky that I'm not a stress eater when I'm sad stress. I don't eat I have less of an appetite But I can find myself getting a little stressed out and overwhelmed at times And I think these tips and tricks from Weight Watchers are a great thing to incorporate To manage that stress manage the hunger manage the hormone fluctuation and manage the excess fat gain in our abdomen As always there's three amazing fast facts from Weight Watchers number one worrying about the past or what might happen in the future often causes stress Number two when feeling stressed you're more likely to over eat And number three pausing to anchor your thoughts in the present moment can help you reduce your body's response to stress Again taking that five-step approach to reducing stress can be really beneficial it looks like the next couple weeks topic are going to be about stress and just mindfulness and Having a successful weight loss journey, which I'm really excited about Again, if you find yourself to be someone who's a stress eater Make sure that you do your best to manage that don't derail your progress and and and Rune all the hard work you've put in this week because of stress and do your best to manage the stress that you have control of in Your life and again learn how to manage the stress You don't have control of as well rather than leaning for food find other alternatives for stress management So I really like this topic and again I think it's beneficial for everybody because every single one of us has stress in our life whether we're able to manage it more effectively or not These tips and tricks from Weight Watchers definitely help speaking of weight and weight loss and weight fluctuation Let's talk about my way in for the week this week was very very very interesting on this scale as I've went throughout my weight loss journey I'm learning more and more and more about my body if you didn't know I'm almost 48 years old I would say that I'm perimenopause. I haven't experienced any menopause symptoms yet But I but my mom actually went through full menopause at 50 So I feel like I'm definitely right on the cusp of getting into menopause and I'm noticing some interesting Weight-related things throughout the month. It's very important in my opinion to track your cycle So I use the flow app I'm able to track my cycle that way and it just helps me be more aware of what my body's doing Hormonally throughout the month which shows up on the scale. Let me tell you So what I've noticed with my body is during my ovulation phase My weight always goes up and it can go up two to three pounds during that entire week Which can be really scary when you're stepping on the scale every day in your weight is up or Maintaining at an upper higher weight It can be really really concerning and then I find that the week prior to my cycle My weight is also up generally not for the whole week But for a few days and then for me I am at my leanest up a couple of days before my cycle and again once my cycle complete So that is kind of what I notice month to month with being a woman and with my cycle And like I said, it can be really scary to step on the scale and see the weight Literally jump up overnight and then stay there and not go down. Well, I'm in ovulation phase right now So that's exactly what has happened for me this week literally overnight my scale jumped up almost three pounds But I remember is that it's just a fluctuation So there's a big difference you guys between a weight gain and a weight fluctuation This is all just a fluctuation based on hormones. You can have weight fluctuations based on anything How much sodium you consume exercise? Are you sore? Did you break down your muscles or they inflamed your cycle? You can also have a weight fluctuation based on the amount of carbohydrates that you ate before What you have to figure out is it's just a fluctuation It's not a weight gain and don't beat yourself up over it and know that chances are the scales going to go right back down Once that fluctuation is over. Did you know that it is impossible? I mean impossible to gain three pounds overnight. It's impossible You would have had to eat 3,500 calories times three above your maintenance the day before to gain three pounds overnight Please don't live and die by the scale Please focus on the scale just as a one little tool of measurement and remember that weight fluctuation is a million trillion Percent normal. It's gonna happen. It's gonna happen. Your weight isn't always gonna do this. Your weight is going to go up It's going to go down. It's going to stay the same that is normal and that is to be expected on the weight loss Journey so speaking of weight fluctuation when I got on the scale today at the end of the week of my scale being up All week my scale still up. I'm actually up 1.4 pounds from where I was last week. Am I concerned about it? No Is it a weight fluctuation? Yes. Will it go away? Yes. Absolutely. I didn't gain 1.4 pounds this week I didn't eat upwards of 6,000 calories this week over my maintenance calories. So logically, I know it's not a weight gain It's a weight fluctuation. So it is what it is I'm not worried about it at all and I anticipate next week for that to be gone For all of that to be gone the majority of that to be gone or potentially for my weight to be even lower I was actually really looking forward to sharing my weight with you guys this week because as a coach as a weight loss and nutrition coach My clients will freak out if their weight changes at all in the negative if it goes up at all And it's always just a weight fluctuation and it always just goes away So I wanted to share my experience with you and let you know that it's totally normal Don't worry about it. Stay off the scale if it bothers you weigh yourself next week And I promise that fluctuation will go away Scientifically the scale will always always catch up when that happens. I don't know but the scale will always catch up So this week I'm up 1.4 pounds. I'm not mad about it. I'm not worried about it in the slightest I'm gonna keep doing what I'm doing and I anticipate that'll be gone by the next way in let me know Do you guys understand the difference between a weight gain and a weight fluctuation? Do fluctuations bother you? Let me know down below what your thoughts are on the topic as well as how you manage your stress share your tips and tricks Down below. Also, let me know. How was your week? How was your weigh in? Did you gain? Did you lose? How are you feeling about your weight loss journey overall as we are now in the month of August? You guys this year is almost over. We're in month 8 of 12 already. Christmas is around the corner Thanksgiving Halloween all my favorite time of year is around the corner and I'm excited about it the last 90 days of The year almost here. It is time to buckle up put on our big girl panties and knock out the rest of this year strong Let me know how you guys are feeling down below and if you enjoyed another weigh-in video Of course, give it a big thumbs up subscribe if you're not turn your bell on I would love to have you here. And like I said, I share my weigh-in every single Friday Don't forget to check out the description box for nutrition coaching links and discounts to my favorite things And of course come join my Facebook group. Follow me on Instagram. Keep up with me a little bit more day to day Happy Friday friends. Happy weekend. Happy August and I'll see you in tomorrow's grocery haul. Bye