 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. Let's chat about my week and let's talk about the WW workshop topic. So if you're excited, give this video a big, huge thumbs up. Subscribe if you're not, turn your bell on because I do a weigh-in every single Friday. Down in the description box you will find nutrition coaching. Highly recommend personalized macros and calories. This is how I've lost 140 pounds and maintained that weight loss. I also have one-on-one coaching for accountability. If you have questions or just wanna talk with me directly. Links, discounts to my favorite things and come join my Facebook group. 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. An amazing week. I had a fantastic week. I have a lot to share with you but before I jump into my week let's just take a notice of the lighting in the background. I decided to invest in some back, some lights for my background. I can actually change the color of these. I can adjust the height of these. These are super fun just to add a little bit of depth and lighting to the background. Let me know what you guys think of the new background lighting. I know for me I'm absolutely loving it. I digressed a little bit but let's talk about my week. You guys, I had such a great week. If you follow me on Instagram or you're in my Facebook group you know that my girlfriends came in from San Diego this last weekend and we had such a fantastic weekend. We hiked Tumamoc Mountain. Rachel and I went to boot camp in the morning. We went shopping. We went to Tubac which is a cute little kind of Mexican town about 20 minutes from me. Rachel and I actually went into Nogales, Mexico for a hot minute to become some medication for her and honestly we ate out for every single meal over the weekend except for one. Every other meal we ate out and that was kind of a big NSV for me. I was able to make healthier choices eating out. I never ate my full meal. I always asked for it to go box in the beginning and put half of my meal aside and I was able to navigate eating out for multiple meals for multiple days and that was something I was really proud of this last week. Now of course I ordered what I wanted off the menu that's something that's really important to me. I'm not going to restrict or eliminate any foods especially eating out. I'm going to order what sounds good to me. I'm just going to make healthy swaps with that meal. For example, if I got a burger maybe I ate half the bun or skipped the bun so that I could eat some of the french fries. I actually have a whole video on how I navigate losing weight and eating out regularly. I'll link it down below for you if you missed it but I just utilized those tips that I shared with you when I was eating out over the weekend and I feel like I did really, really well. I was very active while they were here. I drank lots of water because it's well over 100 degrees and it was just everything my soul needed was to have my friends come and visit and just have a really, really wonderful weekend. I'm continuing to go to boot camp three days a week. I'm back to lifting weights in the gym still having to modify some of the exercises that I do both at boot camp and in the gym but I'm feeling more and more like myself every day. In fact, I was eight weeks post-op as of Wednesday of this week, two months post-op. Now let me tell you it's been a long two months but as time goes on like I said I feel more and more back to normal even though I know that I still have several months of recovery. Speaking of boot camp and working out I've actually been getting a lot of messages from you guys about smart watch options. Now I have an Apple watch. I know that these are really pricey and if you don't have an Apple phone you can't have an Apple watch. There's the Fitbit out there. There's a Samsung watch as well but all of these are really on the expensive side. Now I did share a fitness tracker in the past unfortunately that fitness watch that tracker is no longer available but I wanted to share with you guys another lower price point fitness watch because it's really important to track your activity. Track your steps, track your heart rate, track what movement you're doing so you kind of know what works for you with weight loss what types of movements offer the biggest calorie burn the highest heart rate. So I went on to Amazon and did a little bit of research to find an affordable fitness watch. This is actually an Alexa built in fitness watch and the price you guys cannot beat the price of this. I wore this to boot camp all week and I also wore this when we took our hike up the mountain and when I was going to the gym because I really wanted to test it out to see if it was worth it. I picked mine up in the color pink and I honestly really liked this watch. I wanted to compare it to my Apple watch and I feel like this one even has some features that I like more. So this is a smart watch made for women. You can actually answer and make calls. It has Alexa built in and monitors your heart rate, sleep, blood oxygen, as well as being waterproof with a hundred different sports modes. It's going to record your steps and calories burned. You can use this with both iOS and Android phones. It comes in pink, which is the color I have black and purple and everything is done through the app. So you simply download the app, create an account and enter all of your information. Now again, this watch allows you to make an answer phone calls. So with your driving or working out, you're able to decline or answer calls. It does have Alexa built in and text message notification, 24 hour healthcare, so it provides health monitoring such as real time heart rate, blood oxygen level and sleep monitoring. It is waterproof, which is great if you are someone who sweats when working out and it has a 1.8 inch full touch screen, which is in full color. The smart watch lasts about seven to 14 days of daily use and can reach about 20 days of standby time. It is simply charged using any USB port. Juan Ligo commits itself to providing you the best quality product. So if you're not satisfied, you can simply return the watch to Amazon. This watch is purchased off of Amazon and is about a sixth of the price of most fitness trackers. It has music control, again 100 plus sports modes, Bluetooth calling, the 1.8 inch screen monitors your heart rate, sleep, blood oxygen is waterproof, helps you with breathing training, gives you text notifications, even the weather. In alarm clock, find your phone and a sedentary reminder reminding you to stand similar to a Fitbit or an Apple Watch for the fact fraction of a price. I will tell you that the band is pretty long. I was on almost the last notch so it should fit most wrist sizes. Again, you can purchase this right off of Amazon. I will link it down below with an additional discount code for you. Making healthy choices isn't always the easiest. Sometimes we eat more than we plan. Sometimes we go out to dinner or go out for meals more than planned. This topic came at the perfect time post my little staycation and I think this is a great topic as we move through summer because this is when a lot of people take vacations, go to a lot of cookouts, eat out because they don't wanna cook at home because it's so hot. This really just falls at the perfect time. It's the perfect time to learn an effective strategy to navigate making healthier choices when there's a lot of unhealthy options out there that sometimes are easier to make than the healthy choices. Here's some things that you can try. Pin point a situation where you often make choices you wish you didn't. Whenever my family orders pizza, I tend to eat too much. It's hard to resist. Decide on a doable alternative that better aligns with your goals. I'll have two slices and lean on some zero point foods. Now combine into one, if then guideline for handling the situation. If it's a pizza night, then I'll serve myself two slices plus some carrot sticks or popcorn. It's not about eliminating or restricting foods or telling yourself you can't have pizza. It's about making healthy swaps. Still eat the pizza but put in some of those low calorie, high density foods like the carrot sticks to help fill you up so that you're not reaching for an extra slice of pizza. You might feel like you have a lack of willpower in these situations and it's really not about willpower. It's about making healthier choices. And like I said, the unhealthy choices are often easier to make than the healthy ones. What really works is setting those if and then guidelines. If I eat two slices of pizza, then I do this to balance it. Then I have the carrot sticks, then I have a side salad instead of a third slice of pizza. Just make sure that the then is doable. Don't say I'm not gonna eat pizza on family pizza night because that's really unlikely that you're going to avoid the pizza altogether. But instead add that then that is doable for you alongside the pizza. Saying you're never going to have pizza again or skipping every family pizza night, number one isn't sustainable but you're also missing out on life and we should be enjoying life. Food should fit into our life. Our life shouldn't fit into food. We wanna still eat the foods that we love and live our life but still reach our weight loss goals. And that's where the if and then situation really comes into play. In fact, let me share three fast facts with you from Weight Watchers. Number one, research shows that simply saying you'll do something doesn't mean that you'll do it. Number two, planning all the details of what you'll do and how ahead of time increases the chances that you'll actually follow through. And number three, planning also helps you make choices that better align with your goals. Especially when outside influences nudge you in a different direction. Have a game plan, build a plan, plan to fail. That is 100% true. I say that all the time because it is one of those sayings that rings true for everybody. You still wanna live your life and enjoy family pizza night. Just navigate it the best way you can to reach your weight loss goals. I think this topic is really good and honestly comes again, like I said, at the perfect time when summer is planned with cookouts, barbecues and unexpected food. So now I'm ready to jump into my weigh-in. Like I mentioned, I did my regular exercise this week. In fact, over the weekend and eating out for every meal, I was extremely active. Every day we did some type of movement whether it was climbing the mountain, going to boot camp, getting in lots of steps. In fact, Rachel and I even walked to the gym, lifted weights and walked home on Sunday which is my normal exercise routine. I still ate what I wanted eating out. I just watched my portions, made those healthy swaps that I talk about in the video. And when I stepped on the scale, I actually lost one pound. Now if you missed last week's weigh-in, I gained three, which was to be expected after going back to working out. I'm still pretty sore this week which is probably partially why that weight loss maybe wasn't more but I am so happy with the one pound loss after eating out for three days for every single meal. Once my friends left, I just got back to my normal routine and that's the best thing that you can do. When you have a vacation, a barbecue, a cookout, friends in town and you feel like you over-indulged, just get back to normal as soon as possible, eating your normal foods, moving your body, drinking your water and I promise you whatever weight fluctuation you had because it's a fluctuation, not a gain, will quickly go away. So I couldn't be happier with losing one pound. I'm right where I wanna be with my weight. I will go ahead and put up here on the screen how much I've lost total as well as my current weight which falls right in the window that I like to stay in for my weight. So I feel like overall I navigated having friends in town really, really well and I'm actually really proud of myself. So now I wanna hear from you guys. How was your week? How was your weigh-in? What do you do to navigate these situations and make healthier choices easier for you? Definitely let us know down in the comments. And if you enjoyed today's video, don't forget to give it a big thumbs up. Subscribe if you're not, turn your bell on because I do a weigh-in every Friday and I do upload five videos every single week. Don't forget to check out the description box for the tips and tricks on eating out and losing weight video, nutrition coaching, links and discounts to my favorite things. And of course, if you haven't already, come join our Facebook group. We would love to have you. Thank you for watching and I'll see you in the next one. Bye.