 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 today it is Friday, so it is weigh-in day. We're gonna chat about my week I had a pretty exciting week. We're gonna talk about this week's Weight Watchers workshop topic and set some goals for next week So if you're excited give this video a big thumbs up again Subscribe if you're not turn your bell on because we do a weigh-in every Friday and I actually upload five videos every single week You're not gonna want to miss them. Also, make sure you check out the description box down below where you will find nutrition coaching I offer personalized macros and calories This is how I've lost a hundred and forty pounds and kept the weight off long term As well as one-on-one coaching for accountability or if you just want to ask questions or talk with me directly Links discounts to my favorite things and my Facebook group. It's free. It's supportive come over and join us We would love to have you is also linked down in that description box So let's talk about my week my weigh-in and the workshop topic I hope you had an amazing week. Like I said, I had a really good week I actually had a soul fulfilling Exciting week, which is something that I haven't had since plastic surgery. I am officially just over six weeks post-op Although six weeks is a long time. It definitely feels longer I mean more like six months nine months a year It definitely feels longer than six weeks, but I've turned a corner in my recovery I would say that I'm feeling about 95% back to normal. I'm in the healing stage now So all of the incisions are itchy and scabby and a little bit uncomfortable I am still having to wear my support garment for my breasts for about another two weeks She recommended about eight weeks, which is fine by me because it's pretty uncomfortable without it And I definitely need that added support to help fluff those implants and drop them into place One thing that I've noticed since my surgery is that I'm having a little bit harder time sleeping Organically I can often fall asleep, but again I'm having a hard time staying asleep and then I'm waking up in the morning not as refreshed and normal So I've really heavily been relying on this delays now a lot of you guys have reached out to me this week Alone I've gotten several DMs comments on my YouTube channel in my Facebook group asking if I still utilize delay sleep supplement And the answer is yes. This little guy right here is my baby This is how I not only fall asleep But I stay asleep and I wake up refreshed because I need to be refreshed because I am Extremely busy and I need the best sleep possible not to mention inadequate sleep doesn't benefit our weight loss journey A little bit about the lace night capsules. They help you drift to sleep Stay asleep and wake up in your natural flow They contain bio active Aptogens new tropics and botanics to engage every part of sleep health made for a sustainable sleep cycle. They're vegan There's no artificial colors or flavors. They contain valerian root and hops and Melatonin you simply take two capsules about 45 minutes before you go to sleep and I sleep like a baby I actually forgot to take these when I traveled to Mexico for surgery and regretted that decision and since I've gotten home I've really been relying on these for good quality peaceful sleep I do have a discount code for Stelix. I'll link it down below for you You can purchase a month supply what I do is just get on their auto ship Where I just get a bottle delivered every single month because this has absolutely changed my life and changed my sleep game Which like I said sleep actually plays a huge part in weight loss Definitely check this out if you're someone that struggles to go to sleep stay asleep Or you just wake up feeling like you didn't sleep you definitely need Stelix in your life Stelix has really come in handy this week for me because like I said, I have had a really exciting Week I am not cleared to work out or go back to normal life really until tomorrow July 1st However, I'm not quite sure that I'm ready now. I'm ready to go back to the gym and lift weights I'm going to obviously have to modify my workouts a little bit I am actually able to lift my arms over my head a little bit more on that here in just a second And then I think I'm ready to go back to boot camp, but again, I'm just going to have to make several modifications I don't see myself doing burpees. I don't see myself doing a lot of over-the-head movements with weights yet We'll just kind of have to see I'm going to be listening to my body and making any adjustments or modifications that I need to make But I have been able to really get out and move my body I've been walking at least six days a week sometimes seven days a week and this week I've had quite a big nsb or quite a big milestone in my recovery So on Monday, I got up bright and early and headed to Tucson to hike to Mamak Hill Which is basically a mountain I climbed to the top of to Mamak Hill on Monday and it was glorious It was absolutely beautiful. It was just under 80 degrees, but there was a little slight breeze She was warm, but it was absolutely stunning and the views made it worth it entirely I climbed all the way to the top enjoyed the views and then walked back down at the top of to Mamak You actually touch the gate, which is a sign a rite of passage basically that you made it to the top And then I was able to take this photo here where I raised my arms over my head for the first time Sent surgery and it was a huge huge milestone. It was a huge nsv for me I haven't been comfortable putting my arms over my head until just this week Which is kind of in line with what the surgeon said for recovery But it was just amazing to be able to go and be extra active to be sweaty to get my heart rate elevated And to really feel like myself again and to be honest with you that little trip to to Mamak that hike up That mountain really filled my soul and made me excited and motivated to see what I can do with my body post-op I also got to see some friends this week. I feel like the only friend I've seen is my husband really since I had my surgery I went next door to visit my neighbor. I got to hold her baby Ireland for the first time Ireland is about six weeks old. She actually had her baby two days before I had surgery So me and Ireland were on the same schedule. She's about six weeks old So I spent some time over there visiting with her and then Tuesday of this week I got to go to taco Tuesday with all of my friends my neighbor I've become friends with my neighbor and my neighbor's friends. They're now my little friend group So we all went out for taco Tuesday and then tomorrow I'm actually going to coffee in the morning with my mother-in-law And then tomorrow night is girls night with boot camp and I haven't seen my boot camp friends for about two months So I am so excited. We're going to an outdoor market in Tucson Kind of shopping food trucks just enjoying outdoors in this outdoor market now side note It's hot here. We're actually under an extreme heat warning. It's been anywhere from about 110 to about 115 I'm hoping that it's at round 80 when we go to this outdoor market rather than in the hundreds But it's going to be amazing and I can't wait to see them And really between hiking to mama kill and seeing my friends and just being out of my house Really truly has made my heart so happy and that's really led me to feeling like I'm 95 back to my normal self Which is so exciting before I talk about my weigh-in for the week Though let's talk about this week's workshop topic because this is a good one And that is a surprising way to be a little bit more active having trouble staying active when your usual routine is thrown off Let's be honest. All of my routines have been thrown off. This is totally normal We as human beings naturally take the path of leech resistance And when our routine is thrown off, especially when it comes to activity Sometimes we just throw in the towel and we don't remain active and we don't do our normal Activities, but there's some things that you can do even when your routine is thrown off to stay active Consider an activity You do instead of being active Maybe instead of taking a walk in the morning you sleep in or your evening walk gets filled with watching tv or scrolling TikTok think about how your environment makes it easier to do that thing I quickly press news and fall back asleep in a dark room Or the couch the pillows and the soft blanket always looks so cozy My phone is practically glued to me and I open tiktok whenever I crave a break Brainstorm ways to make the behavior harder to do then pick one to try this week I'll sleep with the curtains open to let in morning light and plug my phone in across the room Right next to my fitness clothes walking shoes and Headphones sometimes when our regular routine is thrown off We find a new routine that isn't always Healthiest and isn't always best for us and I'll tell you that once you stop doing your regular fitness routine Whether it's just taking a walk or going to the gym or attending a class It's really easy to fall out of that quickly and stay out of that and really really hard to get back into that routine And we find ourselves having these excuses like oh, I overslept or oh I was too busy on my phone or there's this tv show that I have to watch And none of these are going to help us with our weight loss journey Moving your body not necessarily exercise because you can lose weight without exercising But moving your body and staying active is really important for weight loss and overall health Remember a body in motion stays in motion a body at rest stays at rest You need to make these sedentary or these unhealthy behaviors harder Kind of like the example if you find yourself not being able to go to sleep because you're scrolling on your phone Plug your phone in across the room I'll tell you when I was sleeping on the couch for about five weeks before we purchased our adjustable bed My phone actually had to be plugged in in the kitchen because there was not a plug in near my couch That was really the best thing that really could have happened because when I went to bed I went to bed I wasn't scrolling my phone because it was literally in another room All of these little hacks that you can do to keep your routine healthy and beneficial for your weight loss Do them think about something that you struggle with Some excuse that you have to not be active remove your body And think what you can do this week to change that up to try to get into a healthier more normal routine I also want to share three fast facts from weight watchers with you Number one fuel is what behavioral scientists call anything that makes a behavior easier to do Friction is anything that makes a behavior more challenging to do Humans tend to do things that require the least amount of friction Again human nature We're going to take the path of least resistance and that's sleeping in sitting on the couch watching tv and scrolling tiktok And these are all habits that we want to get out of to be successful in our weight loss journey And become really truly the healthiest version of ourselves So think about and maybe one of the more unhealthy habits that you do in your routine And how you can change that up to maybe a little bit healthier one this week Let's talk about my weigh-in. I know that's what a lot of you are here for Like I mentioned last week, my weight has steadily decreased since returning from plastic surgery And like I also said last week I feel like I'm losing my lean muscle and that's why my weight is decreasing Because I'm at the stage in my weight loss journey where I really don't have fat to lose So when I see weight drop or when I see the scale drop It's probably an indication that I'm losing something other than fat, which has never ever been my goal So I actually lost over a pound last week and I mentioned in last week's weigh-in that I really wanted to up my calories Up my carbohydrates in hopes of maintaining my weight this week One other thing that I had going for me when it comes to weight maintenance is I am currently on my cycle I'm actually just wrapping up my cycle and that generally inhibits weight loss And typically for me either leads to a little bit of a scale bump up or a maintenance So when I stepped down the scale today, I actually am Exactly the same weight as I was last week. So I didn't gain any weight So that loss last week was a true loss But I'm really relieved that the scale isn't continuing to go down that it's kind of studied itself out And I attribute that to like I said being on my cycle Really upping my calories upping my carbohydrates because I was pretty active this week With taking that big hike and then moving my body and taking a walk Every single day with the exception of Tuesdays, which has really always been my rest day It's my filming day and it's been Lola's chemo day And it came in really handy this week since I took that big hike on Monday. So I'm thrilled Absolutely thrilled with the maintenance and that is my goal moving into this next week maintain maintain maintain Now it'll be interesting to see what happens when I get back to the gymnast next week And when I get back to boot camp, I think I may see that scale number go up a little bit Maybe from soreness or inflammation or just the extra activity I'm going to continue with the higher calories continue with the higher carbohydrates hitting my protein goal every day And let's just kind of see what happens It's all really just trial and error with our bodies and so and like I always say the scale isn't the only indicator of success It's other pieces of our journey that in my opinion are even more important that number on the scale than that number on the scale So now I want to hear from you guys. Let me know how was your week? Did you gain? Did you lose? Was it what you expected? And what is one maybe unhealthy part of your routine that you're going to swap out this week for something a little bit More healthy. Let me know everything down in the comments. I absolutely love hearing from you guys And if you enjoyed another weigh-in, give it a big huge thumbs up Subscribe if you're not turn your bell on because I upload five videos every single week Don't forget to check out the description box for nutrition coaching Links and discounts to my favorite things and of course come join our facebook group We'd love to have you happy friday friends. Have a wonderful friday, and I'll see you in tomorrow's massive massive grocery haul We did our stock up haul from cosco. It's been a hot minute since I've been to cosco So I have a big haul for you tomorrow. See you in the next one. Bye