 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 WW or the Weight Watchers Blue Plan. Happy Friday friends! It's Friday so it's another weigh-in day. It's the second weigh-in of the month of June so I'm here today to share my weigh-in result, the WW workshop topic. Talk to you a little bit about my week and we'll set some goals moving into the next week. So if you're excited for another Friday weigh-in give this video a thumbs up and don't forget if you're new or you haven't yet subscribed I'd love to have you here. Hit the subscribe button and click that little bell right next to it so you never miss a single video. I do upload most days of the week and Friday is always a weigh-in day. Check out the description box down below for nutrition coaching. I do offer personalized 2U macros and calories. Super super important to be successful really on any weight loss plan whether it's WW or not. If you want to chat with me directly I offer one-on-one coaching as well. Links, discounts to all my favorite things and of course my Facebook group are also down in that description box. Head on over and join us on Facebook. We have a fun summer challenge starting July 1st that you're gonna want to take part of. So let's jump into this week's weigh-in workshop topic. Set some goals for this next week and I'll chat with you about how this week went. I hope you guys had an absolutely fan-tastic week. I had a pretty good week. I'm still suffering with some electronic woes. As of today things are much much better but I did struggle a little bit this last week with my new camera and having to swap out lenses. Still having to film on my phone so that was a little bit frustrating this last week but I am finally officially set up. I'm filming on my new camera. I'm not so up close and personal as I was last week and I'm really happy with how it ended up working out overall and what lens I ended up choosing. Let me know down in the comments what you think of the clarity, the color, all of that with my new camera and my brand new lens. Besides from the camera issues I had a really really good week. I was able to get in Jazzercise two times instead of three. I was actually showing houses on Tuesday so I had to cancel my Tuesday night workout which is just fine. I ended up having it to work. My food was fantastic this last week. I didn't even go over my calories at all. Not a single day and I hit my protein goal every single day. For the month of June on my Facebook group we have a tracking challenge and then in my spring challenge group we have a protein challenge. So I'm having to not only track all my food but hit a protein goal every day which has been really really good for me because it's kept me on track. Had me choosing the right foods and it's just been really truly a great week. I drank all of my water a gallon every single day. I didn't miss a single day this last week of drinking my gallon. So I would say that overall this last week besides the camera issues went really well for me. So before I share this week's weigh-in let's chat a little bit about the workshop topic. We're still in that Getting Stronger series. So this week's topic is about goals. How to create goals that you'll actually do. Whenever we think of these new goals or these new things that motivate us it's better if we break these down into smaller pieces so that we can number one make sure that the goal we're choosing is doable and something we'll actually stick with but also to make sure that we have everything in order to be successful in whatever goal we've chosen. So the first thing we need to do is get laser focused on that goal. There's three questions that you can ask yourself to make sure that you are laser focused. Number one what is your goal? What is your specific goal? Maybe it's getting out and taking a walk every single day. Maybe it's tracking all of your food. Maybe it's drinking your water. Then think about when and where will you do this goal. So for example if your goal is to take a walk every day when during the day are you planning on taking your walk and where? Are you going to walk your neighborhood? Are you going to drive to a park and walk there? When and where are you going to do this goal? And the third piece is will anyone be with you? Are you planning on having a walking partner? Are you planning on going on this walk by yourself? Secondly think about how many steps do you need to take in order to reach your goal. If there's only one or two pretty simple steps that you need to take to get there then you're ready to move on to step three. Now if there are three or four maybe five steps that you need to take in order to reach that goal you'll need to break that down a little bit further. Take those three four or five steps and divide those down into smaller less complex steps so that it's easier for you to put it together and also to complete those small steps to reach that big goal. Now how do you think you'll feel when it's go time to get moving on that goal? If you think that you're going to be too tired stressful or busy to really reach this school especially our example goal of taking a walk every day make tweaks so that it's something that is doable for you and also so that it's something that you actually want to do. And if that doesn't work for you then maybe think about another goal that may be a little bit more doable for you and start with step one and break that down just like you did with taking that walk every day. And step number four is think about any barriers that make in your way. On a scale of one to ten ask yourself how confident am I that I'm going to be able to reach the school? How confident am I that I'm going to be able to take a walk every single day? If you rate yourself on the lower end say a one to three on that one to ten scale then maybe it's time to really think about if that is the right goal for you. Maybe you need to modify that bigger goal into those smaller steps to make it a little bit more doable. If you fall in the middle between a four and six on the scale tweak your goal make little changes until you're feeling seven or above on that scale in confidence that you're going to be able to achieve that goal. And if you fall between the seven and ten you go. You go for it. You start that goal. You get a move on to make it happen. Sometimes we have all these great big lofty goals but sometimes we just can't get there. It's not doable. It's not achievable. It's not realistic. This is called the intention action gap. That's the disconnect between what we want to do our intentions and what we're actually able to achieve. So make sure that whatever goal you're choosing doesn't fall in that intention action gap. That is actually something that's doable and achievable because nothing is more frustrating and unmotivating than not even being able to reach any of the goals that we've set up for ourselves. So make sure that whatever goals you're choosing you're setting yourself up for success. So now let's jump into this week's weigh-in. Like I said I had a really really good week. The only part that was lacking for me was missing one day of Jazzercise but whenever I show houses I get a ton of steps. In fact on Monday I cleaned my house and had over 8,000 steps from cleaning the house and going in and out with the dog so I feel like I'm getting in quite a bit of movement just in my day-to-day life as well. So if I miss a workout it's not the end of the world because I don't work out to lose weight. I work out to build endurance, strength, and to keep my body healthy and strong. So when I stepped on the scale I'm happy to report I am down an additional 1.2 pounds. If you watched my Wayne video last week it was in the middle of my cycle and I was only down 0.2 and like I said last week I was hoping it would make up for itself this week and it most certainly did. So with a loss of 1.2 I'm so excited for that moving in to the third week of the month of June. I truly believe that these challenges in my Facebook group have really made a huge difference in my success. Having that extra accountability and that support network in my Facebook group spent absolutely game-changing for me. So if you're looking for a challenge a little bit of extra support and networking and accountability definitely head over to Facebook and check out the couple of challenges that we currently have going on. So now I want to hear from you guys. How was your week? Did you gain? Did you lose? Was it what you expected? And most importantly what's the goal that you're setting for yourself for this next week, this next month, or the next goal overall for you? So definitely let me know down in the comments. Check out the description box for nutrition coaching, personalized macros and calories, and one-on-one coaching are available. Links discounts to my favorite things and of course my Facebook group. Again come on over and join us if you want to take part in these challenges. Thank you guys so so much for watching and I'll see you all in tomorrow's grocery haul. Bye!