 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 it is Friday. So it is weigh-in day We're gonna talk about my week set some goals for next week and go over the Weight Watchers workshop Topic so if you're excited give this video a big thumbs up Make sure you're subscribed your bell notification is turned on because we do a weigh-in video every single Friday And I actually upload five videos every single week check out the description box down below for nutrition coaching where I offer personalized To you macros and calories highly highly recommend having your macros and calories done This is how I've been able to lose 140 pounds and keep the weight off I also offer one-on-one coaching for accountability to answer your questions or if you want to talk with me directly Links discounts to my favorite things and come to our Facebook group We would love to have you are all down in that description box So let's jump in to my weigh-in and you're gonna be surprised as well as the WW workshop topic and how my week went My friends, I hope you had an absolutely amazing week. I hope you had a fan at Tastic 4th of July We had a pretty low-key 4th of July. We actually ordered pizza. I made my favorite dessert pizza I actually shared the recipe over on my Facebook group. So again, if you're not part of my Facebook group We'd love to have you come join us over there. It's free. It's supportive. It's a great community to join We also did some chips salsa and guac and just had a really relaxing evening at home I made Troy pick up some sparklers because I love a good sparkler So we did those it was just truly a really good 4th of July What actually kind of put the cherry on top for me on the 4th is I went and hiked to a mock mountain with my friend Lisa Brighten early 5 a.m. 4th of July morning, which really just set my day off on a great foot I had over 7,000 steps when I got home and 65 active minutes Speaking of hiking and exercise. I had a really big MSD or super high this week I was able to go back to boot camp for the first time since cosmetic surgery I went back to boot camp on Monday. Now. I will say right off the bat I thought I was gonna die as I was driving there in the morning I'm like this can be real hard and I'm gonna be real miserable and honestly I think all of the walking that I've been doing and the hiking up the mountain that I've been doing pretty regularly Setting up for success because I actually was able to make it through boot camp just fine with a lot And I mean a lot of modifications. I had to do a lot of modifying things down I'm not able to do burpees mountain climbers bear crawls things like that quite yet I was able to do push-ups. I could do a plank. I couldn't do a walkout plank I could walk out, but I couldn't walk in. It was just kind of pulling on my incision So I just made all the modifications that I needed to make I lowered my weights from 10 pounds to 5 pounds But I still got an absolutely incredible workout. So I ended up going to boot camp Monday Wednesday and this morning so I got in a ton and I mean a ton of activity and with that being said I am sore sore sore sore I'm so sore my legs are sore my arms are sore everything is sore and that's just from getting back into a regular Exercise routine after taking several weeks off In fact, I was telling my friend Lisa when we were hiking the mountain a simple four or five weeks off of exercising I can't believe how much number one endurance I lost how much lean muscle and muscle capability I lost I actually had to lower my weights a lot and I'm just gonna build them back up And I understand that that's just naturally what's going to happen That's just part of having a procedure being out of commission of working out for a while It's just interesting how hard you have to work to get it for it to go away so quickly But I'm just really relieved that I'm back to my normal self that I'm able to go to boot camp. I'm able to hike I'm able to just be in the moment and really get back to exercising the way that I want to for my body Which again just helps get me closer to my fitness goals So I would say my week was literally fantastic My best friend her roommate and her daughter came in yesterday and they're gonna be spending the weekend here with me in Arizona I'm sure I'll be posting pictures on Instagram and in my Facebook group. So again come join me over there I think today we're gonna go shopping at the premium outlet malls. It's real hot here. It's well over a hundred and ten So our time outdoors will probably be limited We definitely want to hike to my mom while they're here So I'm gonna be really really active and I'm going to enjoy my friends being in town Which means probably not really tracking my food, but just being mindful of what I'm eating once they're gone I'll kind of be back to normal life But as I always say when I go on vacation or have friends visit or have events. I just live my life I don't worry about every little bite that I'm eating because nobody gained weight at one little party or one little event Or one little vacation So I'm just going to enjoy my time with my friends Be as active as possible drink my water because it's so hot here and just be in my normal routine as much as possible Before I jump into my way in because this is a really really interesting way And I mean you're not gonna want to miss the way in I first want to chat with you about this week's workshop topic from Weight Watchers And that's how the past can set you up for future successes. I get asked all the time. How did you lose the weight? How do you stay motivated? What would be your biggest tip? I really wish that I could give you all of the information so that you can reach the same goal that I did But it's really truly so individual and it's a lot of it is based on what we've done in the past Which leads to our future success or lack of success There are some things that you can do though to be that person to be the one that can go Here's how I got to goal or here's how I reached my goals. Here's how you can do it, too First let's talk about successes think back to the past month or months and reflect on your successes I started a new activity routine first. How did you make it happen? You cut back on TV to go to bed earlier so you can walk before work. How are the changes helping you? I now have more energy and flexibility in my budget now think about some setbacks I tend to go over budget on nights out really what's getting in your way It's hard to navigate so many high point options. How could you alter your approach? Maybe you plan to save your weekly points and pre-track your order now look ahead to a goal that you want to achieve in the next month Or so maybe it's meal prepping low point lunches. What obstacles might you face? Maybe it's a lack of time or how will you feel if you succeed? You'll be proud and glad that you have extra points for those nights out Move forward by taking one specific step towards that goal this week for you Maybe it's rethinking how you'll spend time so you can fit in meal planning and meal prepping You guys know I always say that me someone who's meal prep from the beginning of my weight loss journey has really been a big contributing factor to My success I always have healthy foods on hand so it's easy for me to grab an on-the-go breakfast lunch snack I don't have to worry about what I'm going to eat. I don't have to hit up my local drive-thru restaurant Just taking that little bit of time every week has definitely been a big factor in success for me And I know that a lot of you who plan ahead and meal prep have been really successful with that aspect as well Our journey doesn't come with an exact roadmap. I mean it's gonna hit lumps It's gonna hit bumps and it's gonna have to deviate all the time I mean all the time life happens pretty much daily So you have to figure out how to navigate that to be successful reflecting on the nitty-gritty of your Accomplishments and your setbacks figuring out what those were in making those changes. That's what's going to propel you forward That's the magic ticket That's the magic piece of advice that you can share when someone says how did you reach your weight loss goal? How do you keep the weight off? How do you stay motivated? That's what you can share You deep dive into the nitty-gritty of what works and what doesn't and you set yourself up for success Our past is the biggest indicator of our future success What we did in the past that didn't work is probably not gonna work in the future and what we did in the past That did work is probably what we need to lean on and use as a resource for future successes So I really like this topic. I think it's something that we all we need to remember and we need to reflect on I'm constantly thinking back what worked what didn't work What can I do better and that's really what has kept me motivated and propelled me to reach my 140 pound weight loss. So I enjoy I really like this topic I think it's something we really really need to focus on throughout our entire journey speaking of journey speaking of weight loss Let's talk about my weigh-in So I've been sharing with you guys over the past several weeks post op that my weight has steadily been going down And I wasn't happy about it. I wasn't happy about it because it's not fat I don't have excess fat to lose maybe a little bit maybe a few pounds of excess fat But really what was bothersome to me is that I was losing my lean muscle after I spent so long building that lean muscle So I didn't like seeing the scale go down. I also mentioned several times that as soon as I got back to a normal exercise routine I can bet the skills gonna go right back up again, and you know, I'm back to my normal exercise I'm super sore. I've been working out a lot and as predicted guess what happened the scale went right back up So I actually hit my lowest weight post op back to working out back to being sore my weight has done a lot of Fluctuation this week. I mean a lot of pounds pounds overnight my weight has fluctuated this week A lot of that's just because of the soreness when we break our muscles down They become inflamed they retain fluid so that they can rebuild So I actually had quite a big weight gain this week quite a big weight gain And I don't want to even say wait it could I want to call it maybe a weight fluctuation or a muscle gain Which nobody's ever mad about but I actually gained three pounds this week not one not two but three So I'm pretty much right back to where I like to be right between that 185 to 190 pound mark is where I really feel like my body Thrives and that three pounds of weight gain is probably a fluctuation It may stick around because I'm consistently sore now I'm consistently working out and really truly I'm not mad about a three-pound weight gain at all I feel like I'm getting back to my normal fit healthy self I feel like I can flex and start seeing muscle already, which is amazing. Whoo. I'm sore I'm still sore that kind of hurt a little bit But I feel like all of this soreness and getting back to my regular exercise routine is what contributed to that three-pound gain And I'm truly not mad about it I will go ahead and put up here on the screen my total weight loss as well as my current Weight and like I said, I'm happy to be back to my normal weight again because I know that my body is Readjusting to working out. I know that my lean muscle is slowly But surely coming back on my body and to be honest with you even though I'm three pounds heavier I feel lighter leaner and healthier than I did even last week being three pounds lighter This is why I always say don't just rely on the scale focus on measurements focus on how your body feels Focus on strength training and lifting weights and building lean muscle because that's what's going to help you sustain Your weight loss, so I'm not mad about a three pound weight gain at all I know as weird as that might sound. So now I want to hear from you guys. Let me know. How was your week? Did you gain? Did you lose? What do you think about this your past indicates your future successes? Let me know everything down in the comments And if you enjoyed another weigh-in video and give it a big thumbs up Subscribe if you're not make sure you join my Facebook group follow me over on Instagram That's how you can keep up with me a little bit more a day-to-day Those are both down in the description box along with nutrition coaching links and discounts to my favorite things Thank you guys so much for watching. Happy Friday. Happy weekend, and I'll see you in my grocery haul