 Hi friends, welcome back to my channel in 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's way today. Let's chat about my week and let's talk about this week's weight watchers workshop topic So if you're excited give this video a big huge thumbs up Subscribe turn your bell on because I do a weigh-in every Friday and I actually upload five videos every single week Don't forget to check out the description box down below for nutrition coaching I've lost and maintained a hundred and forty pound weight loss tracking macros and calories I do offer Personalized macros and calories highly recommend as well as one-on-one coaching to ask questions to talk with me directly Or if you just need a little support and accountability Links and discounts to my favorite things and my Facebook group come join us there We would love to have you are all down in that description box So let's talk about my week my weigh-in and the weight watchers workshop topic Friday friends I hope you had an amazing amazing week when you see today's video. I'm actually in Hawaii I left yesterday for a week-long trip with my girlfriends to Kauai, Hawaii I am filming this video on Thursday because when you see this like I said, I'm on my way to Hawaii It's gonna be a long day of travel My flight leaves at five in the morning and I don't actually get to Hawaii until 3 30 p.m Hawaii time, which is really like 6 30 p.m. My time so it's gonna be a long day So send good thoughts and good vibes for a positive travel day for me when you're watching today's video because I am in Hawaii There will not be a weigh-in next Friday because I will have just returned from my trip So I'll actually have a way in the following Friday for two weeks and a post vacation weigh-in Now if you remember last year when I went to Hawaii actually lost 1.8 pounds upon returning my goal this year Like I've been saying is to maintain my weight. We shall see what happens. I don't anticipate gaining weight on my vacation Maybe I'll lose weight. Maybe I'll maintain my weight. I would be happy with the maintenance But just again a reminder that there will not be a weigh-in this next Friday So my week leading up to leaving for Hawaii has been really busy It's always very chaotic for me to try to get out on a trip because I have to do a lot of pre filming and then I Have to try to get everything edited thumbnails made videos uploaded so that you have some content while I'm gone And I did that again this last week really tried to get ahead on videos and get them ready to go Luckily, I have a five and a half hour layover in Vegas on my way to Hawaii So I plan on editing and uploading and filling in description boxes of videos and things there so that I can just enjoy My vacation in Hawaii. I packed all of my healthy snacks I made sure that I packed my protein shakes for my protein coffee I did pre-film of what I eat in a day that you guys will see this next Wednesday Where I show you kind of how I navigate packing snacks and things for travel That's a question that I get asked a lot is what do I bring when I travel to stay on track and to make it through the actual Flight as well as staying on track and having healthy food while I'm on vacation So we'll talk about that in Wednesday's what I eat in a day I was able to get all of my workouts in my foot is so much better I shared in my what I eat in a day this last Wednesday that I injured my foot Getting old is rough getting hold is really rough just simply tripping over a transition strip I injured my foot, but it is a hundred percent back to normal. I was able to get back to boot camp Monday morning and Finished out my week of boot camp on Wednesday lifted weights yesterday before I headed out this morning It was a good week I feel like it was a very very busy week and I'm really proud of myself for not only getting everything done Staying on track with my food and getting in my exercise So I'm pretty proud of myself on how this week turned out and I am very much in need of a relaxing Hawaiian vacation One more thing before we jump into this week's Weight Watchers workshop topic is make sure you follow me on Instagram and in my Facebook group I am not vlogging my trip to Hawaii. I typically don't film my vacations I just want to be in the moment and I want to enjoy my time with my girlfriends We have tons of fun activities planned including something extra extra special So stay tuned for that in an upcoming video But if you follow me on Instagram and Facebook, you'll be able to keep up with me day to day I'll be posting a lot on both of those platforms on vacation Lots of pictures lots of videos. You'll get to basically go to Hawaii with me on Instagram and Facebook So make sure that you follow me there Now let's chat quickly about the Weight Watchers workshop topic before we jump into my pre-vacation weigh-in And this is how to be more aware of your eating habits and how it can help you This is such a fantastic topic. The fact is it's not only what you eat on a weight loss journey that impacts your success It's also how and when you're eating these foods. We call this an overall eating pattern What is your pattern when it comes to foods? Are you three meals a day five meals a day? Do you eat on a schedule? Do you listen to your body? We all have a specific overall eating pattern And that pattern can really help us with our weight loss journey or really hinder our weight loss journey We really need to be aware of our meals and our snacks and we want to spend some time really tuning into this I would recommend two to three days a week really tune in to how your eating patterns Are going what is your typical eating pattern like what are your days like when it comes to your snacks? And your meals and you can also try this right before you eat a meal or snack jot down the following It's been blank hours or minutes since I last ate Then your hunger level my hunger level is a Number one would be not hungry and number five would be starving like you want to eat your arm And then I feel blank content energized exhausted stress bummed out or other Eat and track your food and then 30 minutes after write it down a few more notes The amount I ate was what I planned less than planned more than planned Now my hunger level is at a one through a five The speed in which I ate was a one through a five one being slow five being super fast My mindfulness level was a one through a five one you barely remember eating in five You feel like you were dialed into every bite It's blank that I'll eat before my next plan meal or snack unlikely likely or not sure So let's dive a little bit deeper. Let's think about this in a different way Let's pretend that you're actually trying to save some money for an upcoming expense Do you think you can actually do this without paying attention to how much? When and where you're spending money probably not and that goes for weight maintenance and weight loss as well Sure tracking your food builds awareness, but it's really just the beginning You really need to deep dive and dig into other facets of food and your weight loss What's really going on when you're craving a snack a meal or what's actually happening while you consume that meal and after that meal And that's where these tips and tricks from weight watchers come in handy to really assess the situation Assess how you felt before you ate while you ate and after you ate just being more mindful and aware of when How and why you're eating and then of course tracking your food is just the cherry on top Your overall eating patterns really play a big part in your behaviors And again your success or lack of success on a weight loss journey eating slowly waiting until you're starving to eat Isn't necessarily the best thing you would rather be you would be better off fueling your body throughout the day eating every two To three hours really paying attention to those hunger cues and those cravings and really decide are you hungry? Are you thirsty? Is it actual hunger? Is it head hunger? All of this plays a part in your overall eating pattern and is really important for you to not only learn your pattern But improve your pattern for overall success and as always I want to share three fast facts from weight watchers with you Number one your eating pattern includes what you eat as well as how you eat Number two becoming aware of your eating patterns allow you to identify what's working and what changes you want to make And number three this can help you develop eating patterns that will set you up for success And that you can stick with long term and like I always say whatever you do to lose weight You have to do that exact same thing to maintain your weight loss and this includes your eating patterns Let me know down below. How do you feel about your eating pattern? Are you aware of it? Or is it something that you really need to think about and focus on so that you can be successful long term? Let me know down below now. Let's talk about my weigh in last week. I actually gained 0.8 pounds So just shy of a pound. It was an actual weight like we talked about last week I had a little bit of a weight fluctuation Most likely based on foods that I was eating and soreness and kind of where I am hormonally and in the stage of my cycle now I Unfortunately, unfortunately for multiple reasons. I have started I started my cycle right before I left for my trip Which is always a bummer when you're going to a tropical destination But it is what it is and typically leading up to my cycle, especially within the days Within the day or two before starting my cycle. I'm typically at my Leanest so when I weighed in this week because it was right before I started my cycle It was right when I started my cycle. I actually lost 0.6 Pounds so that 0.8 weight fluctuation last week is gone all of it except for 0.2, which again Can be a weight fluctuation Speaking of weight fluctuation stay tuned for sunday's video You guys have been begging for me to do a video on what's the difference between Weight gain and a weight fluctuation. So we are going to deep dive into that in sunday's video So again, make sure you're subscribed and your bells on so I've been ending out my week I'm starting my vacation with a 0.6 loss basically making up for that little bit of a weight fluctuation Last week, which pretty much means at this point. I'm continuing to maintain my weight Now I have some really exciting things coming up when it comes to my weight loss journey and my fitness journey I'll be sharing those with you guys as well in an upcoming video I'm still putting the final pieces together, but I'm starting basically a new journey I'm making some changes that are going to be beneficial for me where I'm at in my weight loss journey and my fitness journey So again, stay tuned in a future video for lots and lots of updates Now I want to hear from you guys. How was your week? Did you gain? Did you lose? Was it what you expected? And also let me know down below What do you think your eating pattern is and do you feel like it's healthy or could use improvement? Let me know everything down in the comments and if you enjoyed today's video Give it a big thumbs up Subscribe if you're not turn your bell on because again, I upload five videos every week and away in every friday Definitely stay tuned for sundays mindful eating video. I will make sure I put nutrition coaching Links and discounts to my favorite things my facebook group my instagram So you can follow me along in hawaii down in that description box for you Happy friday friends. I hope you have an amazing weekend. I hope you have an amazing next week As a reminder there will not be a meal prep on monday and there will not be away in next friday But I will have a what I eat in a day for you We'll have a grocery haul and of course i'll have another special video coming your way sun next sunday You're not gonna want to miss it the sunday after our return from hawaii is going to be epic Thank you again for watching. I love you guys and i'll see you next time. Bye