 Take two friends. Welcome back to my channel and welcome. If you're new here, my name is Jen I'm a certified weight loss and nutrition coach and I am on the WW blue plan. This is take two of today's video I actually filmed it earlier Uploaded it and one of my lovely subscribers reached out via Instagram and let me know that after about the three minute mark My video went completely black. I don't know what happened. It was there when I uploaded it Originally, so I'm not sure what happened. I did a read look at the file and she was correct It was black. There was no saving the footage So this is take two a re-record of a video that I already recorded so no big deal I know exactly what I need to say in today's video So before we jump in again if you are new to my channel and you love these Friday weigh-ins Please give my video a big thumbs up. It really really helps out my channel And of course it means a lot to me Also, if you're new or not yet subscribed, please hit the little subscribe button and the bell next to it Help me hit my 30,000 subscribers by the end of the year. I'm this close Make sure you're checking out that description box down below where you're going to find my nutrition and coaching website I do personalized macro and calorie calculation as well as one-on-one coaching in both 30 and 60 minute sessions Hey macro and calorie calculation and coaching is actually a great gift Take advantage of it for yourself and for your loved one So definitely check that out over on my website links and discount codes to all of my favorite things are also in the description box Along with my Facebook group. We'd absolutely love to have you We are 17,000 members strong and there is a lot of fun coming your way in the new year on my Facebook group So head on over and join us happy vlogmas. It is vlogmas. We are in full swing So make sure you're checking back here on my channel every day for a new video So let's jump in to a re-record of my WW way in and the workshop topic recap if you happen to miss last week's way in video I shared with you that I decided I needed a little bit of a break a break from dieting a break from tracking And I decided to finish out the rest of 2020. I was not going to be tracking. I know my body I know what I need to eat I kind of know the foods that I choose throughout the day that helped me reach my protein goal and stay Within my calorie deficit, and I just honestly needed a little bit of a break from recording everything that I ate So this was actually the first full week of no tracking for me And you know what it went really well. There were some positives. There were some negatives as far as no tracking So first let's talk about positives. So some of the positives were it was very freeing I really truly felt free free of having to track all of my food But with that freeing feeling I was still mindful and again I knew what I needed to eat every day to hit my protein goal and to be in a calorie deficit now Do I know a hundred percent that I was in a calorie deficit? No, do I know that I hit my protein goal every day? No, because I didn't track But I'm pretty confident that I did well this last week and a negative for me was in the beginning of the week With the freeing feeling I kind of felt myself wanting to slip back into old habits where I just kind of ate whatever and I Luckily caught myself after about the first day and said absolutely not just because you're not tracking doesn't mean your body doesn't Track your body knows what you're eating So make sure that you're eating like you would if you were tracking and by telling myself that I kind of snapped out Of it and went back into eating healthy eating a lot of protein staying in my calories staying in my points And I was able to snap right back into it So I feel really good about my last week to be honest with you. I got in my exercise I did Jazzercise three times last week, which is always my goal It was a pretty busy week and like I mentioned we have a bathroom renovation going on. So that's just busy There's people in my house all the time. We can't go work out in studio right now So I have to do it at home and let's be honest who wants to work out in front of construction people So I tried to do my best to work around that and still get my three workouts in so overall I would say that it was a win I'm definitely going to share with you what the scale said and let's see if the scale agreed with me that it was a win This last week, but before we jump into my way and let's talk about what we talked about at this week's workshop The fan favorite series is over. They're no longer doing that So they have a new topic for us this week and I actually really like it. It is called a fresh Perspective winter can be daunting and frustrating and tiring and depressing. It's cold outside It gets dark ten hours after the light came up for the day and it can just really throw us off course If you're someone who likes to walk outside, maybe that time is over for you for me There's snow on the ground. So if my form of activity was walking, it's a little more challenging in the winter I find myself wanting to cozy up at home and be a little more lazy if that's the term During the winter month So we need to really think about a fresh perspective when it comes to winter and how we can make winter as Successful as the nicer times of the year So WW is sharing five tips on how to give winter a fresh perspective and actually all of these tips in my opinion are Excellent tip number one if you are someone who needs fresh air if you are someone again who likes to do your physical activity outside Maybe you just enjoy taking a little walk every single day The best time of the day to still do this no matter what climate you're in is around lunchtime That's generally the warmest part of the day. It's still light outside If the sun is gonna shine it's generally shining around lunchtime So that's a great time to go out and take a little breather of fresh air Take a little walk even if it means down the block around the block Depending on the weather you can take a full walk outside But if you're going to take advantage of the fresh air the sunshine in the warmest part of the day That's generally around lunchtime tip number two is create a designated indoor workout space Even if it's small even if it's literally the rug in your living room create a designated space to work out every day It's going to help keep you motivated to continue doing your workouts And you can fancy up the space by getting a really cute basket to hold your yoga mat or your handweights or your Or your towel or your water bottle Maybe grab a cute little table to put your fan on and to store your water bottle during your workout Just make an indoor workout space That's inviting that makes you want to work out and something that when you're at home It's their front and center so that it motivates you and ignites that spark in you to get your workout in tip number three Is before you go to bed take a little bit of time for self-care It is so important right now especially with everything going on in our world and it being winter to get in a little bit Of extra self-care. Maybe that means turning the TV off putting your phone away 30 minutes to an hour before bed and Reading a good book or maybe just sipping on a cup of warm tea or Low calorie hot chocolate or something that just makes you feel warm and cozy and comfortable for me That would most likely involve snuggling diesel and Lola that brings me so much joy and happiness And it does help me relax before I go to bed every night But take some time for yourself 30 to 60 minutes before bed without TV and without phones laptops or computers Tip number four is set a new wake-up time. It stays dark later into the morning It gets dark earlier in the evening So this is a perfect time to actually catch up on your sleep If you are someone who feels pretty sleep deprived This is a great time to just set your alarm clock for an hour later Especially on the weekends or if you can swing it during the week give yourself that extra hour of sleep if you feel like you're getting in a good amount of sleep then take a little bit of time every morning to Meditate or to breathe deeply or to really focus on your goals and strategies for out the day I got a little bit of self-care every single morning It could be for ten minutes if you feel like you're getting enough sleep Just give yourself five to ten minutes in the morning to set yourself up for a successful day And tip number five is get creative with your indoor workouts You have this great indoor workout space or maybe you don't so what do you do to get in a little bit of activity? While you're stuck at home some great tips are take the stairs you can even run the stairs in your home now for me I don't have stairs But what I have been known to do and what I continue to do is I will house walk I will walk a lap throughout my entire home Sometimes I've even been known to just walk laps around the island in my kitchen But you can get in some activity at home another great tip is to stand up more than you're sitting down So if you're on a zoom call or a work call or you're on the phone with a friend or a family member Stand up instead of sit down It takes our body more energy to stand and it helps burn a little more calories by standing versus sitting So I think these five tips from WW are great. I think it is important to have a fresh perspective I think every month or two you should get a fresh perspective on life on your weight loss goals on your healthy lifestyle On your food just always keep it fresh and exciting That's what keeps us committed to a program or committed to a diet is by keeping it fresh and exciting Taking diet breaks is okay kind of like what I'm doing right now. I'm still trying to remain in a calorie deficit I'm just taking a break from tracking and those types of things are okay It's okay to take breaks as needed Remember to focus on self-care and give yourself a little bit of extra love during the winter So I shared with you guys how my week went. I felt good. I felt 85% good about my week There was a few things that I could work on like I mentioned and I plan on doing that moving into this next week But when I hopped on the scale today, I am up point one So essentially I maintain my weight, which is exactly what my goal was for the next few weeks up until the new year Now I have some great goals coming your way for 2021 I'm just giving myself a little bit of a break during the holiday season So I think that my successes last week resonated on the scale. I maintained my weight now What are my goals for this next week? I am planning on continuing to exercise I would like to get an even an extra day maybe four and I'm going to be even more mindful of what I'm eating to ensure I am in a calorie deficit because honestly, I'd like to see the scale go down Just maybe a slight bit this next week point this point that is completely fine with me But I think I do want to see a little bit of movement on the scale just to see if I really truly know my body and know that Basically intuitively eating still can produce positive results for me. So now I want to hear from you guys How was your week? How are you feeling moving into the holidays? Are you feeling energized and motivated about your weight loss journey or your healthy lifestyle or working out? Just let me know down in the comments how you're feeling. I absolutely love Interacting with you guys down in the comment section. Also, let me know what your goals are What are your goals moving through the rest of 2020? I have so many great things coming your way in 2021 So definitely definitely make sure that you are subscribed. You're not gonna want to miss some of the fun Also head over and join my Facebook group. There'll be lots of fun announcements there as well Give this video a thumbs up if you enjoyed it and you like these chit chats Talking about the workshop topic sharing my way in and kind of how my week went and of course check out that Description box for nutrition coaching and all of the links and discount codes to my favorite things Happy Friday. Happy vlogmas. I hope you guys are doing well Giving yourself a little bit of extra love this season because I love each and every one of you so much Thank you for all of your love and support this last year and of course, I'll see you in tomorrow's grocery haul We have a good one. Have a great day you guys. Bye