 Hi 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'm on the WWE blue plan. It's Friday, so it's way in day. So I'm going to be sharing with you how my week went. If you didn't know, I have been in no tracking mode since the beginning of December. I made the decision to not track for the entire month to learn how to eat a little bit more intuitively and see if I've developed some good habits when it comes to my food choices and portion sizes. So I'm actually in week three of no tracking. The first week I maintained my weight. Last week I was actually able to lose a little bit of weight and we'll see how this week played out. So I'm going to share with you how my week went. We'll set some goals for the following week and then I'm going to share the WWE workshop topic with you as well. So if you're excited for today's video, please give it a big huge thumbs up. It really helps out my channel and lets me know that you love these Friday weigh in videos. And if you didn't know, I have a goal of reaching 30,000 subscribers by the end of 2020. We are now just a couple of weeks out and I still have a little bit to go. So if you're not yet subscribed, it would be in the world to me if you would take a moment and hit the subscribe button and of course just ring the bell next to it so you're notified whenever I upload new videos. That way you're not missing out and it's vlogmas. So I'm uploading every day through Christmas. So you definitely want to make sure you're subscribed. Check out that description box down below where you're going to find my nutrition coaching website. You will also find where I can do your macros personalized to you to help you move into the new year a little bit more successfully. You'll also find 30 and 60 minute coaching sessions. If you need a little bit of one-on-one support, of course I would be honored to help you. You'll also find links, discount codes to all of my very favorite things as well as my Facebook groups. So definitely, definitely join us there. There are so much fun stuff coming your way in 2021 on my Facebook group. I actually just made quite a large announcement on Tuesday of this week. So we'd love to have you join that supportive community as well. So we have a way in to do. We have a workshop topic to discuss and some goals to set. So let's jump in. Update you guys on how my week went. So this week went pretty good. Unfortunately, I didn't get in as much jazzer size or exercise that I wanted. This was a pretty busy week. I had a lot of appointments. I had a lot of YouTube work to do because like I mentioned, we're in the middle of Vlogmas. And it's literally editing, uploading a video every single day. And it's a lot of work not to mention my second nutrition channel that I have to create content for twice a week. So I've just been really busy with that. I've got quite a few real estate clients right now as well as nutrition coaching clients. So it's just been a busy week. So instead of my normal three to four days of jazzer size, I actually only got in two days, which, hey, it's a win. Two days of working out during Christmas during Vlogmas. In my book is a huge win. As far as my food choices went, it was pretty good. Now I had a couple of days where I struggled a little bit with being extra hungry. And then one day where I actually filmed a video, the one that went up yesterday with the gingerbread cookie bars where I maybe ate a little too many gingerbread cookie bars. But overall, I had a decent week. It wasn't a stellar week, but it was a decent week. So I feel good about it. I still am really, really enjoying not having to track my food. If I'm being completely honest, I'm enjoying the freedom of just eating mindfully and intuitively and just watching my portion sizes. Like I've mentioned the last couple of weeks, I don't know if I'm staying within my points or calories. And at this point, that's not really my main concern. My main concern is to take a little bit of a diet break, enjoy my crazy busy month of December, and of course enjoy the holidays coming our way this next week. So before I give you my way and results and talk about some goals for next week, let's talk WW workshop topic. So unbeknownst to me, last week started a four week series about setting boundaries. So last week, we talked about learning how to say no, when to say no, how to eloquently say no in situations. So this week, we are piggybacking on last week's topic and we're talking about Jomo, the joy of missing out and how this plays a part in choosing to say no. We've all had to say no to second helpings or we've chosen to say no to second helpings of food. Sometimes we have to say no to events and holidays that we're invited to. But when we have to do these things, we naturally tend to focus on what we're missing out on. We're missing out on that second serving of our favorite dish or we're missing out on that event or that holiday party. It can even lead to the feeling of constantly having to avoid situations or events or say no just to stay on track on our weight loss journey. So we want to shift our thinking a little bit from what are we missing out on by saying no to what are we getting out of saying no. So the next time that you have to say no, let's pause and think about what are we actually saying yes to. So I have three different scenarios and three different things to think about when it comes to Jomo, the joy of missing out. Number one is make a list in your head of all the reasons why you had to say no. So for example, let's go back to turning down a second helping of your favorite dish at a holiday party or over the holidays. So what are you getting out of saying no? Well, you're probably staying closer to your point goal or your calorie goal and therefore you're actually staying on track when it comes to your healthy lifestyle goal. Tip number two is take a moment and notice how saying no actually helps you. After your first serving of that dish, do you feel satisfied? Are you somewhat full? Are you energized? Do you feel content and that you were able to enjoy the first helping of your favorite dish? And when you say no, you may start to feel pretty darn proud of yourself for being able to control your portion size and what you're choosing and how much you're choosing to eat in these situations. And tip number three is connect why saying no connects with what's important to you. So if you're on a weight loss journey, say no to seconds. Again, keeps you in your point school, keeps you in your calorie goal, helps prevent you from slipping maybe back into bad habits where you're overeating and indulging because of the joy of missing out. It's not going to be here tomorrow. I can't have this next week. This only comes around once a year. What about just savoring and doing the first helping that you had and remembering how this benefits you is staying within your goal and maybe just maybe seeing some results on the scale even during the holidays. So I really like this topic. I know that myself, I think about that a lot. I think about missing out. And when I am 100% on track, I find myself often wanting to skip invitations to things or setting up gatherings and events around Saturday. The day that I eat my weeklies, the day that I have higher calories. And I find myself feeling like I'm missing out. And what happens when we feel that way is we don't stick to our diet because we don't want to feel like we're missing out all the time. We want to live a normal life. We want to be able to go out with friends on a Wednesday or maybe go out to dinner on a day that we're not using weeklies or higher calories. So I like this topic a lot. It's nice to put into perspective what you're actually gaining out of saying no sometimes. So now let's jump into my way and in some goals for this next week. So like I said, I had a pretty good week, not 100% week, but a pretty good week. So when I stepped on the scale today, I actually stayed exactly the same. There wasn't even a fluctuation of an ounce, which is exactly what I wanted to do. So overall, this whole non tracking has been really beneficial for me. I had a maintain. I had a loss and now I have another maintain. And I also mentioned in the beginning that my goal over the holidays is to maintain my weight. And if I can see a little bit of a loss, heck yeah, I will take it. Now moving into this next week, it's Christmas. So I know that I'll have some indulgent days on both Christmas Eve and Christmas Day. So I'm not really thinking it's going to be a great week overall, but my goal is to weigh in on Wednesday. Christmas Eve is on Thursday. So I'll actually be weighing in early this next week, but you won't see the video until Friday Christmas Day. I'll be able to wish you guys a merry Christmas on Christmas Day, which makes me really happy. So I will be weighing in early. So it'll be really interesting to see how that plays out before the indulgences that come with Christmas Eve and Christmas Day. And then moving into the following week and into the new year, the new year 2021, that will be kind of a true test of how Christmas ended up on the scale for me. So my goal is to continue to not track, to eat mindfully, to enjoy the holidays and then get back to tracking come January 1st. And I have gotten a lot of comments from you guys about taking a break from tracking and how it's really hard to get back to tracking. I can assure you that come January 1st, your girl is back to tracking and 100% on plan. And speaking of January 1st, I have some videos coming out after Christmas with goals for 2021, favorite foods of 2020, and wait until you hear what I have in store for you and myself moving into the new year. So now I want to hear from you guys, how was your week? How are you doing navigating the holiday? What is your goal moving into Christmas Eve and Christmas Day? And how do you feel overall about how the month is going for you? So definitely leave all that down in the comments. I can't wait to hear from you guys. Also, if you are new to my channel and you're not yet subscribed, again, help me reach my goal. I'm super close and hit join the subscribe and hit the subscribe button and of course the bell next to it so you're notified whenever I upload. Thumbs up this video if you enjoyed the tips and tricks from the workshop and my weighing in, of course. And don't forget about the description box for nutrition coaching, especially important right now as we move into the new year and 30 and 60 minute one-on-one sessions, links and discount codes to my favorite things. And of course, if you do anything, join my Facebook group because I'm telling you, there's lots of fun in store for the new year. Thank you guys so much for watching. Merry Christmas. Happy Vlogmas. Happy Friday. And I'll see you all in tomorrow's grocery haul. Bye.