 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 way in day if you didn't notice I didn't have a way in last week like I mentioned in the previous week's weigh-in video I had some friends in town, so I didn't do a weigh-in so today is a two-week weigh-in And it is a very very interesting weigh-in really really Interesting, 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 I do offer personalized to you macros and calories This is how I myself have lost and maintained a hundred and forty pound weight loss As well as one-on-one coaching if you would like to chat with me directly Ask questions or get support. You'll also find links and discounts to my favorite things and come join my Facebook group We would love to have you so let's talk about my week my interesting weigh-in and this week's Weight Watchers workshop topic Before we jump into today's video, I have to share this outfit with you guys. I actually picked this up off of Amazon I have been wanting a jogger set for a long time something that was a little bit more lightweight That was the perfect transition into fall and into winter So I went on to Amazon and I found this set you're not going to believe how affordable and how Adorable this Senate from the brand Nim's rug. This is the women's two-piece casual sweat suit I picked mine up in the purple it comes in size a small all the way through to XL it a hundred percent fits true to size. I love the purple color I want to pick up the coffee brown color as well You know that I love anything brown this two-piece suit actually comes in 33 different colors So the possibilities are endless. It's great to be able to pick up more than one color I love that it has the white accents It has a drawstring waist with a tie and functional ties on the sweatshirt as well It also has a hood it's made from 95% polyester. They're going to receive both the jacket and the joggers This is perfect for working out day-to-day life grocery shopping running errands You can also wear this on your daily walks. It is just a super versatile two-piece set I've worn this already several times. I've washed it. I've dried it and the quality is outstanding I highly recommend this and I love that there are 33 color options and for me I plan on picking up at least one or two more colors I really love the mustard yellow and the coffee brown color and for the price like I said You can't beat it for a two-piece set. That is such fantastic Quality so I will go ahead and link it down below directly off of Amazon free shipping to your doorstep and a Discount for you. I ended up using a discount on Amazon as well So I paid even less than the already super affordable price So this whole little ensemble for today will be linked down below for you So like I mentioned, I had friends in town my friend Michelle who is originally from Sydney, Australia Won the green card lottery several months ago almost a year ago Actually and in the last month has moved to Atlanta, Georgia She came to visit in November of 2022 and left a suitcase here Just so she would have less suitcases to haul from Australia So she came to pick that up and then we spent a few days together We ended up going to Phoenix and had such an amazing time. We went to a butterfly exhibit the Phoenix aquarium the Phoenix zoo we went swimming in the pool at our hotel We ate at Cracker Barrel Michelle had never experienced Cracker Barrel We actually ate there twice and then my friend Henry also came in from San Diego He flew in to see Michelle and I for a couple of days as well And we made our way to Apache Junction, Arizona and went to the most amazing ghost town I told Troy. We are a hundred percent going together I really want to take him and it's only about a two and a half hour two hour 45 minute drive from our house So that is on mine and Troy's date day bucket list We did all-time photos, which was so much fun We drove around Superstition Mountain aided this saloon that had dollar bills all over the wall They've been putting dollar bills on the wall since 1904 and there was over $700,000 bills. I remember I told Michelle and Henry I hope this place never burns down because that's a lot of dollar bills on the wall It was just such an amazing amazing trip. I ate lots. I enjoyed all the foods. We had fudge. We had Dessert every day we went to crumble cookie because Henry had never been to crumble cookie We just had an amazing time lots of food lots of fun lots of friendship It was exactly what my soul needed And that is why I didn't have a way in last week because they were actually here on Friday when I typically film my way in video So before we talk about my weight because like I said, it was a very interesting I do want to chat with you about this week's Weight Watchers workshop topic And that is how to use movement to boost your mood when you're sad when you're stressed when you're angry When you are snacky or just feeling blah moving your body can take away all of those feelings and really boost your mood Here are some things that you can try number one pick an activity think about what you actually Enjoy, maybe it's walking yoga dancing pickleball all movement is fair game Number two decide where to move if you can't stand at the gym on a good day Don't go there. Maybe head to the park or stay at home number three really plan your intensity Your activity doesn't have to be punishing to get the perks find a pace or level of effort that feels right for you Any movement is good movement any movement is better than no movement. You don't have to go sweat in the gym for hours You don't have to run a marathon you can simply take a walk and in fact walking is the best exercise for boost Boosting your mood and for weight loss. It doesn't have to be intense Just move your body having a go-to movement plan is really important a lot of people always ask me How do you stay motivated to get up at 4 a.m. To go to boot camp or to go to the gym three days a week? Or to hike all the time. It's not really about motivation. It's about building a routine and a habit Movement exercise is just part of my daily habit if I miss it. It feels really weird It's kind of like brushing your teeth if you don't do it. It's like something is off That's exactly what can happen when you move your body on a regular basis and like I said It doesn't have to be intense It doesn't have to be six or seven days a week Really truly taking a walk a couple times a week is really beneficial for weight loss and boosting your mood You can get out into the fresh air for me taking a walk is my me time I typically don't listen to music or anything I just walk and I enjoy the sounds the sights of nature and just focus on it being one with myself It's very relaxing for me and it's a great way to burn some extra calories So leisurely walk stretching going to yoga playing pickleball I can attest how much pickle fun pickleball is and it is a killer workout Don't let anyone tell you that pickleball isn't a good workout I can burn upwards of six or 700 calories in a couple hours of pickleball You can also do a sweaty hit workout like I do at boot camp. Whatever works for you Just remember whatever movement you choose is needs to be something you enjoy So you'll stick with it long term. That's how you build healthy habits Moving your body regularly is so good for weight loss so good for your health overall and so good for your mood So find something you enjoy and do it regularly So now let's talk about my weight. If you saw the title of today's video We had a massive massive weight gain now I debated on whether I wanted to say weight gain or weight fluctuation But as the last week has went on since my friends left Since I got back to my normal eating. That's really the key takeaway here I want I want to stop there for a minute If you over indulge if you go on vacation if you feel like you overdid it Just get back to normal. Just get back to your normal foods You don't need to restrict anything. You don't need to eliminate anything You don't need to eat less because you ate more the week before just get back to normal And a lot of that weight gain aka weight fluctuation will go away rather quickly once you get back to normal So when I came home from my trip Remember I was I was in phoenix out of town for most of their visit here So I didn't have access to my scale when I got home. You guys I had I was up on the scale five Pounds that is the biggest influx on the scale that I've ever seen on my weight loss journey ever ever ever Up five pounds in just a few days was insane. Now my immediate thought was holy You know what and then I immediately course corrected and thought there's no way I gained five pounds I did not eat 3,500 calories times five which is 17,500 calories above my maintenance calories That didn't happen you guys. I wasn't eating 5,000 calories every day of my trip. So logically I thought there's no way I actually gained five pounds. This is a weight fluctuation It could be a mix of multiple things not getting in as much movement as normal Eating out for every meal, which means more sodium less control over what's in my foods Not drinking the same amount of water that I always drink really being in a hot climate Can cause swelling and inflammation and just water retention. I mean it could have been a multitude of things So I didn't beat myself up. I just got back on track and within About four days my weight had dropped four out of those five pounds So it took a few days for a lot of that weight fluctuation to come off and that was you know Getting back to drinking my water getting back to eating my foods My 80 whole real food and just focusing on those whole foods instead of the more Processed foods not going out to eat just really cleaning things up and getting back on track So when I weighed in today, I'm actually still up one pound So what that tells me is that I had about a pound gain which makes sense I mean I definitely ate very differently than I normally do. I ate a lot more than I normally did I wasn't as active now ground and I did get in a lot of steps every day did a lot of walking Been back to working out since the day they left But I can see that a one pound weight gain makes sense And I'm not mad about it because listen I had a fantastic time with my friends and I can tell you also that by next week that should be gone Getting back to normal getting back on track I should be able to shed that one pound gain and maybe even have a little bit more of a loss Next week. So this is your friendly reminder to enjoy yourself on vacation and not beat yourself up If you over indulge or if you eat foods you normally don't eat Typically what you see on the scale is a weight fluctuation not a weight gain So just get back on track move your body boost your mood And I promise you the scale will be right back to where it was prior to that vacation So we shall see what happens next week. I am back to my normal weekly weigh in so we'll see what happens I'm not upset about gaining one pound. It's well deserved and I had a fantastic time doing it So, you know what it's water under the bridge and we are moving on now. I want to hear from you guys How was your week? Did you gain? Did you lose? What do you think about moving and boosting your mood? And let us know down below. What is your favorite way to move your body? Maybe you'll strike some inspiration for our friends here on youtube and find different activities that they can do To boost their mood their weight loss and their health And if you enjoyed today's video give it a big huge thumbs up Subscribe turn your bell on because again, I do a weigh in every friday And I also upload five videos every single week. I will link my outfit down below for you Highly recommend pick up a few colors. Also, this would make a fantastic gift with the upcoming holidays I'll also have nutrition coaching links and discounts to my other favorite things and come join my facebook group We would love to have you all down in that description box Happy friday friends, and i'll see you in tomorrow's grocery haul. Bye