 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 I'm on WW personal point. Happy Friday, it is Friday, so it is way in day. We are going to talk all about my week. This week's WW workshop topic, I'll share my way in and then we'll set some goals moving into this next week. So if you're excited, give this video a big huge thumbs up. Make sure you're subscribed and your bell notification is turned on because we do a weigh in every Friday and I upload five videos per week. Check out the description box down below for nutrition coaching. Highly, highly, highly, highly recommend having your macros and calories done because that is how you're going to know what to eat to lose weight. I also offer one-on-one coaching if you would like to chat with me directly. Links, discounts to all my favorite things and last but not least, don't forget to come on over, join our Facebook group, we would love to have you. So let's jump in to the WW workshop topic, my week and my weigh in. I hope you had an absolutely amazing week. Happy Friday, happy weekend. We love a good weekend. We always get excited when it gets closer and closer to the weekend. And Friday is probably one of my favorite days of the week because not only does it start the weekend but it ends out usually a really busy week. This week was no exception to the busyness. I had an extremely busy week. I am really focused on nutrition coaching. I have a lot of fantastic clients. I'm helping so many people reach their goals. It's really, it really warms my heart and it's nice to know that that piece of my business is thriving. So if you've been considering nutrition coaching, take the investment in yourself. It is well, well worth it. Everything from your personalized macros, coaching for accountability and me setting you up for success, it's really a great investment in yourself and I've been enjoying having that piece of my business grow. It's been really fulfilling for me. So if you're on the fence about nutrition coaching I really can't recommend it enough. So I've been busy with that. I've been working out seven days a week. I do have a little bit of a different workout plan now. After my check in this last Friday with my coach she decided to up my cardio once again. In the beginning I was strictly walking. Then we added in two days a week of structured cardio which means on the elliptical for 30 minutes with my heart rate well above 125. Now we've added an additional 15 minutes of structured cardio in the form of the Stairmaster. The Stair stepper, the stairs, whatever they're called at the gym, they're horrible. They're evil. It definitely zaps you 15 minutes on that, feels like an hour on the elliptical. So I know why she added it in because it's a great form of structured cardio. My heart rate 100% was elevated between like 150 and 165. So I see why she added it but I don't love it. I know that it's good for me and I've been incorporating it into my workout on Saturday because I am also strength training four days a week now as well, two days lower body, two days upper body. So on Saturdays I actually walk to the gym, do the Stairmaster for 15 minutes, do upper body and walk home. So it's like a two hour, one and a half, two hour workout day and it just starts my Saturday off on the right foot. It helps keep me on track over the weekend because I don't wanna exercise that vigorously for that long just to blow it with bad food choices on Saturdays. So it's really been good for me even though I hymn and haw about it, even though I complain about it, I appreciate the added exercise, I appreciate the added movement. And again, I'm just seeing huge noticeable differences in my body which helps keep me motivated. I get asked all the time, how do you stay motivated? How do you want to keep moving forward? How do you stay on track? Results is what drives motivation, especially for me. When I'm seeing results, whether it be weight loss or body changes, that's what motivates me to keep going. And in order to get those results, I have to stay on track and be consistent. So it's kind of a trifecta of different pieces that result in motivation. So if you're struggling with motivation, be consistent, stay on track, you'll see results and I promise you the motivation will come. I drank my water this week, I ate some really good food this week. If you missed Wednesdays what I eat in a day, Troy and I made our first trip to crumble cookie. Those cookies are delicious. And did you know, did you know that each one of those cookies is four servings? Four, four, not one, not one serving, but four. 600 calories-ish per cookie, well worth it. They are so incredibly delicious. And to be honest with you, I had a little bit of crumble cookie every single day this week. I ate a little piece every day, I tracked it. It fit into my day and I moved on with my life and they are absolutely delicious. It's all about balance and crumble cookies to me is balance. In fact, this Sunday we are going to my in-laws for dinner and my in-laws have never even heard of crumble cookie. I was like, where have you been? But you haven't even heard of it. So we are going to make another trip back and pick up some more to take over to my in-laws. But this time I'll be leaving any leftovers with them. They won't be making their way back to my house. Even though I'm really proud of myself and the fact that I didn't overeat them, I didn't binge on them, I enjoyed them all week. That's one great thing about having a good relationship with food is to know that I don't have to eat all the cookies today because I can have a little bit of cookie every day. And that's really, really helped me stop the binging and the overeating and is a big piece of healing my relationship with food. So it was a good week. It was a busy week. I had crumble cookies. I mean, what could be better? But before we jump into this week's weigh-in, let's chat about this week's WW workshop topic. And it actually goes hand in hand with what we were just talking about and that is fitness. How to fit in fitness only if you have a few minutes. I will tell you that that is the number one thing slash excuse that I hear from my coaching clients is I don't have time to exercise. I can't be like you and exercise seven days a week. I don't have time for that. I'm too busy with jobs, kids, pets, husbands, wives. You can still get in a little bit of fitness even with a few minutes. Exercising isn't meant for weight loss. You cannot out-exercise a bad diet. You do not have to exercise to lose weight, but exercise and fitness in general just makes us a healthier person overall. It helps relieve stress. I know for me that my walk or my gym time is my time. It is the only thing I'm focused on. I'm not worrying about anything else going on in my life. I'm just focused on living a healthy lifestyle, getting in my workout. And honestly, my walk is really my zen out, relaxed time every day. You don't have to stress about how much fitness or how much exercise you're getting in. You just have to move your body whenever you have time to move your body. So let's talk about what to focus on, where to start, and how to stretch after exercise. It is so important to stretch before and after any exercise. So starting with what to focus on. If your focus is your core, you can start by sitting in a chair, slowly rotating your torso and head left to right, and then repeat. That's going to stretch out your body sitting in a chair and getting in some fitness that way is really a great start for your core. If your goal is your back and your hamstrings, you can do these things seated or standing, lift your arms over your head, hinge at the waist and reach for your toes. That's really going to stretch out your body and also stretch out your back and hamstrings. What if your goal is your lower back and your glutes? Try laying on your back, draw your knees into your chest and then lower them to one side as your torso rotates. Hold for a few seconds, repeat on the opposite side. Now maybe your goal is your chest. You can do these stretches standing or seated, lift your arms out to the side, reach back, clasp your hands at your lower back and straighten your arms, drawing your shoulders back. And lastly, maybe you want to focus on your inner thighs. You can do this seated on the floor with your back against a wall. Bend your knees and holding your ankles or shins, bring the soles of your feet together to touch or as close as possible, let your legs relax into the butterfly position. And maybe you only have five or 10 minutes. You can open the Obey Fitness app in the WW app, scroll to stretches and choose a full body session. If you already have stretches that you love and that your body loves, you can go ahead and lean on those as well. There's a lot of really quick stretching exercises and fitness exercises in the WW app. So if you do have a regular exercise routine like myself, you've probably worked your you-know-what-off to get that routine in place. It doesn't just happen overnight. It's something that you have to stick with and be consistent about and eventually a routine is developed. But there are times when life gets in the way. There are times when we just can't get in our fitness even if we have a routine in place. What you have to do in this case is get flexible, literally and figuratively. Stretching is an ideal plan B, C or D. If you can't get in plan A, which is your structured fitness, say going to the gym, taking a walk, running, doing the Peloton, getting in some stretching like we just talked about for different parts of your body is a great way to get in fitness that only takes a few minutes and is really, really good for your body. It increases flexibility, it makes you feel good and it's really essential pre and post workout as well. You also have to be flexible in your routine. Sometimes life happens and we can't get in the exercise we want to get in and that is okay. Just focus on what fitness you have time for and make sure if you're injured or been injured in the past or you're starting with an exercise or fitness routine, please, please talk to your doctor or physician first before beginning any exercise routine. We want to make sure that it is safe and going to be effective for you. So I really like this topic. It's all about not only fitness and exercise but also about living a flexible lifestyle because life is flexible, life doesn't always go as planned, fitness doesn't always go as planned and I like the option of having just some super fast, easy stretches that help with fitness and flexibility. So let's jump into my weigh-in. Like I mentioned, I upped my fitness this week which also means that I upped my calories a little bit, upped my protein a little bit more, upped my carbs a little bit more, all which goes hand in hand with upping any type of exercise or fitness routine and generally when that happens, my scale hates me. It hates me. It hates moving. It usually stays completely stagnant when I'm upping weights, reps, activity in general which is pretty much what happened this week. Starting from my weigh-in last Friday through the majority of the week, my weight again was exactly the same. Now I did go down 0.2 from last Friday's weigh-in and that stayed throughout this entire week and so when I stepped on the scale today, I kind of anticipated a 0.2 loss because that is what the scale had read all week but instead of a 0.2 loss, I actually lost 0.4 this week. So it went down just a little bit more between Wednesday and Friday when I stepped on the scale for this week's weigh-in. Now is 0.4 a lot? Absolutely not but 0.4 plus 0.4 plus 0.2 plus 0.6 adds up to pounds which overall leads to losing, in my case, over 119 pounds which I'm really, really proud of. I anticipated the scale not moving this week just because of adding in extra activity. I've been a little bit more sore because I'm lifting heavier weights, doing more reps, doing more cardio but I feel really good and one thing I've noticed this week which has been really a big NSV for me. Actually, two things. Number one, the collarbone. The collarbone is poppin'. She is out there. She is here to show herself and that is something I haven't seen in I don't know how long years so that was a huge NSV and secondly, I've been feeling really strong and really lean. I can visibly, physically feel my body changing. Even though the scale's not moving, I feel my body changing. In fact, I put on a workout top that I picked up from Buffbunny before I lost anyway so it was already oversized on me. It used to fit me super snug and then as I've lost so much weight it's become a little bit oversized. Well, I haven't worn it in a few weeks and I put it on to go to the gym on Monday and it was so loose on me that I had to tie it in a knot in order for it to even be functionable to wear to the gym. It was literally like a dress on me which it was not two weeks ago and if you know the last couple of weeks I haven't really lost any weight so the fact that my body is changing that much in measurements and physically made me so happy that I didn't care. I didn't care one bit what that dumb scale had said the entire week. So I'm really proud of my mindset shift when it comes to the scale because you know that it really annoyed me when the scale wasn't moving because I'm focusing on non-scale related things I'm feeling a little bit better and even more motivated even though the scale isn't showing all of my hard work. So when someone tells you not to focus on the scale or when I tell you not to focus on the scale don't focus on the scale because there are so many other things happening that are so much more exciting than that number on the scale. So now I wanna hear from you guys. How was your week? Did the scale like you this week? Let me know your thoughts on your relationship with the scale. Did you gain? Did you lose? Let me know everything down in the comments and let me know what your plans are for the weekend. If you enjoyed today's video give it a thumbs up. Subscribe if you're not. I would love to have you here and don't forget to check out the description box down below for nutrition coaching, links and discounts to my favorite things and of course come on over, join our Facebook group. We would love to have you. Happy Friday, happy weekend. I'll see you in tomorrow's massive grocery haul. It is Costco time, so it's gonna be a big one. Thank you for watching friends. Bye.