 I wanna be in the video. So I'm gonna be in your weigh-in video, mama. See, look how big I am, I'm 24 pounds. Yeah. Yeah. Welcome to my channel and welcome. If you're new here, Palmer says welcome as well. It is a Friday, so it is a weigh-in day. We're gonna talk all about this week's WW workshop. I'll share with you how my week went. We'll set some goals moving into next week and of course I'll be sharing this week's weigh-in. So if you're excited, give this video a huge thumbs up. And if you're new or you haven't yet subscribed, I would love to have you here. Hit the subscribe button and click the bell right next to it so you never miss a single video. Check out the description box down below for nutrition coaching. I do offer personalized to-you macros and calories as well as one-on-one coaching if you wanna chat with me directly. You'll also find my newly released lunch e-book packed with 15 lunch recipes, a WW, all points, plans included, as well as calories and my breakfast e-book. If you missed out on that one, it is still available as well. Links, discounts to all my favorite things and of course my Facebook group. Come on over, join us there or also down in that description box. So we have a week to talk about, a workshop topic to discuss a weigh-in to do, so let's jump in. Hope that you had a fantastic week. I had another stressful construction-induced busy week. If you missed my post that I put out in my Facebook group, I did post an update on our flooring. It looks amazing, but you guys, it has been a huge struggle. In Wednesday's, what I eat in a day, I did a little story time and told you about the horrible experience that we've had with our flooring. So I'll make sure that I link Wednesday's video down below if you haven't seen it, but we're moving along. We should be done the first part of this next week, so it's taken a little bit longer than we expected, but things are going a lot more smoothly now than they were the last week. They're also working on a part of our house that doesn't impact my kitchen. So this week I was able to make dinner, make good food choices, and not be on the hunt for food out to eat or fast food. I was able to actually cook in my own kitchen, which was a huge win. I also was able to go to Jazzercise three times, three days in a row, and I'm still a little bit sore from my class yesterday. I barely have time in between my classes to recover, but Jazzercise has been just a great stress relief considering everything that's been going on in my construction zone of a house. So overall, I had a really good week. I tracked my food, I stayed in my calories. So yeah, I had a great week. Don't mind the dogs in the background playing, but before we jump into this week's weigh-in, let's chat a little bit about this week's workshop topic, which is disrupt emotional eating habits with a five minute break. Now, I don't know about you, but I'm definitely an emotional eater. I'm a board eater, so this topic was right up my alley. Do you find that when you feel overwhelmed or sad or frustrated that you reach for food, this is called emotional eating. A lot of us do this. Maybe even the majority of us struggle somewhat from some type of emotional eating. What we need to do is learn those emotional patterns that lead us to eat, whether it just be a small snack, whether we eat an entire bag of chips, we go on a binge eating session, we need to be able to recognize the triggers that lead us to emotional eat. Next time that you feel yourself a little emotional, whether it's positive or negative, and you're wanting to reach into your snack cupboard, there's a few things that you can do before grabbing that snack. Number one is to set a timer for five minutes, and during that five minutes, do whatever you want to do, but do something other than eating that keeps your mind off of that emotional hunger. Once that timer goes off, check in with yourself, how did it go? How were you feeling during that five minutes? Did you notice that maybe you weren't wanting to have a snack any longer when you did something different with your time for that five minutes? Check in with yourself and do a little bit of reflection. Also after that timer goes off, do you still feel the urge to have a snack? If this is the case, think about, is there anything that you can do to take your mind off of that urge? Maybe go on a walk, call a friend. If the answer to this question is yes, then go do it. Call your friend, take a walk. If the answer is no, then it's totally okay to get a snack. Just do your best to make it a healthy one. Now if you ask yourself when that timer goes off, if you still feel the urge to eat and the answer is no, then carry on with your day. That little five minute distraction stopped you from emotional eating when you really truly weren't snacky and you weren't hungry. Take notes of how you felt during that five minutes and how you felt after when you realized that you no longer had that urge to eat. Take notes of that so next time you're feeling emotionally hungry, you have some notes to look back on and some reflection that you can do before reaching into the snack cabinet. Sometimes all we have to do when we're feeling emotionally hungry, not true hunger, where we have hunger pangs or we haven't eaten a meal and we're truly hungry, but when we're feeling any emotion, positive or negative, and it makes us wanna reach for the snack cabinet, that's when we just have to take time to double check in with ourselves, to make sure we're truly hungry or are we feeding that emotion with food? And honestly, that's not going to satisfy that emotion, especially if it's a motion of loneliness or sadness. We need to do something that brings us up, that makes us happy. And unfortunately, this little bit of gratification we get from eating that snack isn't going to fix the emotional issues that we're having. So that's why it's important to set that timer and check in with yourself before you're reaching for a snack and I know I need to take my own advice. I definitely find myself being more of a board eater than an emotional eater. So when I'm watching TV or when I'm editing videos or when I'm doing nothing, which isn't very often, but when I am, I find myself wanting to get a snack then. And I'm not hungry, it's only because I'm bored and that's going to fill that void of boredom. So it's just important to self-reflect and to be self-aware enough to know if you're emotionally eating or if you're eating because you're truly hungry. I really like this topic. I think it's truthfully relevant for most people. Now I know everybody's not an emotional eater or a board eater, but we all struggle with food and some type of food addiction or we wouldn't be on WW or at our goal weight from WW or continuing to lose weight on whatever program we're on whether it's WW or calorie counting, we have an issue with food. So I like this topic and I think it's extremely relevant in some fashion for just about everybody, myself included. So let's go ahead and jump into this week's weigh-in. Like I shared with you guys last week, my goal up until I leave to go to San Diego, which is the 22nd of September, is to see a loss on the scale every week. I don't care what that number is. I don't care if it's point this, point that. I just wanna see the number go down up until my trip to San Diego. So I'm happy to report that when I stepped on the scale today, that exact thing happened. I am down 0.6. So I have lost weight the last two weeks. My two little point this weight losses have added up to over a pound already for the month of September and I couldn't be happier. That's why I always tell you guys point this and point that adds up to a pound. So even though you step on the scale and you lost 0.4, 0.6 or 0.8, remember that if you lose that same amount next week, now you've lost well over a pound. That's how I look at the scale and that's how I look at the number on the scale and how much I'm losing every single week. So I'm thrilled, I'm happy, I'm going to continue doing what I'm doing. I'm so glad to have my kitchen back. I actually can't wait to have my whole house back after this construction is over, which should be any day now. We love our floors, they turned out beautifully, but anytime you have any type of construction in your home, it's hard. So I'm just going to go into this next week feeling happy and looking forward to the week, getting in my Jazzercise workout, tracking my food and hoping to see another point this or point that on the scale next week. So now I want to hear from you guys. Let me know how your week was, did you gain, did you lose? What do you think about this topic? Are you an emotional eater or a board eater? And if you have any tips or tricks to combat that, leave it down in the comments. We could all use some information from all of you. I'm one person and you guys collectively can come up with way better ideas than me. So definitely leave those down in the comments. If you enjoyed this weighing video, don't forget to give it a big thumbs up. And if you're new or you haven't yet subscribed, I'd love to have you hit the subscribe button and click the bell right next to it so you never miss a single video. We do away in day every single Friday. Don't forget to check out the description box for nutrition coaching, the two recipe ebooks, breakfast and lunch, links, discounts to all my favorite things. And don't forget to join us over on Facebook. Happy Friday friends. I'll see you all in tomorrow's grocery haul. Bye.