 Welcome back to my channel and happy Friday. I just got to my WW workshop It's about 6 25, so I wanted to hop on before I go in and kind of let you guys know how my week went. Oh My gosh My week has been Insanely busy my real estate career has gotten off to a fantastic start I'm about to list my first home today after I leave WW I'm about to go put an offer in on my friend and clients home that she's buying So it's just been busy, you know I've been doing a lot of open houses and just trying to get clients trying to build my business It's been crazy, but I am happy to report and proud to say that Considering the craziness my food has been pretty darn good. I there were a couple days that I didn't track my entire day It just got away from me towards the end of the day and my husband And I ended up buying a pull-behind utility trailer for our home Since we have some property just to take to the dump hauler four-wheeler We have a riding mower and a snowblower that we take in for service every year And we've just been on the struggle bus trying to figure out how we're gonna Maneuver having property and take things in and clean up our yard and go to the dump so ended up buying a utility trailer and that was I don't know I think Tuesday of this last week. So we went out for dinner and I had a hamburger and a french fry I tracked it. I think I ended up a couple points over that day. So Overall my food for the week has been really good. It's been really busy. I haven't been doing my walking Like I said, it's just been busy. So I really need to focus on getting back to that I just I get up in the morning and I start working So I need to just take that half an hour 45 minutes an hour To myself in the morning and walk because I feel better when I'm doing that. I mean, I'm Active I'm running around a lot during the day, but obviously that's not the same as Exercising getting your heart rate elevated. So I need to get back to that. But overall my food was good It's about time for my favorite part of being a girl I'm feeling a little bit Crampy and you know those types of things. So that's coming as well So I don't know what's gonna happen when I step on the scale. I'm hoping for a loss I'll take a loss any loss anybody want to give a loss? So I'm hoping to have a good loss when I step on the scale So I'm gonna head into my workshop. I'll be back to share my way in and what we talked about this week Hey guys, I just got out of my WW workshop. It went really well It was a great workshop as always and the topic was something a little bit different Something that since I've been going to WW workshops We haven't talked about but definitely a topic worth discussing and that is sleep and getting enough sleep And when we don't get enough sleep how that impacts our weight loss journey So let's talk a little bit about the good and the bad and what you should get for hours of sleep And what the negative impact is on your weight loss program with a lack of sleep So how much sleep should we be getting? So science says that those people that get less than six hours of sleep per night Over the course of a short period of time that has a negative impact on your mood on your immune system And most importantly on your weight loss the average person who has a lack of sleep who's tired who's cranky eats 385 calories a day more than they should just think about that do the math on that you guys that Equals one pound a week just from that extra 385 calories that you're eating every day because you're tired For some reason when we're tired we turn to food So let me know in the comments do you guys do that because I know I'm a hundred Percent guilty of that when I'm tired not only do I not make good food choices, right? That's a given I'm not reaching for the broccoli. I'm reaching for the sweets or the chips But I'm also eating more and I don't know what it is in our body that makes us do that But I know for me that is definitely a symptom of lack of sleep for me as it states by science You should be getting seven to nine hours of sleep a day. That is what is recommended. That is what is healthy That is what helps boost your moons immune system your mood Stabilizes your body's functions your daily functions of your body gives you the energy that you need to do your exercise To make good food choices. So sleep is incredibly important Basically to the quality of our life, but really important in our weight loss So what can we do to ensure that we're getting the right amount of sleep? Quality sleep and better sleep. So 30 minutes before you go to bed pick a calming activity to do Whether that's taking a shower taking a bath reading a book listening to an audiobook But most importantly stay away from electronic devices. Don't be on your laptop your phone your tablet stay away from those that light that bright light and Concentrating on what you see on a bright screen inhibits sleep. So it's not calming for you and I again 100% guilty. I'm on my phone every night before I go to bed So I'm going to make a conscious effort to not be on my phone or any electronic device before I go to bed For me if I just lay there with my eyes open or closed just in the dark in the quiet and just breathe calmly It helps me fall asleep Faster and I feel like I get better quality sleep Another thing that I've noticed is not to eat right before I go to bed and I'm talking anything a snack Any of those things I get way less quality of sleep when I eat before I go to bed Especially if I'm eating a really late heavy dinner. It's terrible for my quality of sleep So I cut myself off from food by 6 p.m So there are nights that that doesn't always work out if I'm out showing a property or for whatever reason if I'm just not Able to get all of my meals in by 6 p.m But I like to at least have one to two hours before I go to bed to my allow my food to digest and not eat Anything else an only drink water in that one to two hour timeframe before bed So those are things that I do that help me calm down and get a good night's sleep So the second thing that suggested for you is set an alarm or something that notifies you to do that nighttime activity 30 minutes before you go to bed. So I'm in bed by 8 8 30. So 7 7 30 I'm going to have an alarm on my phone I'm going to schedule that at the end of a particular TV show that I watch every night that ends at the 7 30 Or 8 o'clock timeframe that way you remain consistent in your before bed activity Consistency is important in every aspect of our life our diet our exercise Working our WW program our sleep schedule going to work It is a well-known fact that consistency is a good thing in all aspects of our life So set a reminder for yourself to do that activity that helps calm you 30 minutes before you go to bed And third think about the reward you're getting from doing this particular Bedtime activity 30 minutes before you fall asleep It may be getting more sleep better quality of sleep. You may fall asleep faster It is a proven fact that 50% of the US population has a hard time sleeping and that's half of us you guys I mean look around the room that you're currently in whether you're at work or home or in a grocery store half of those people have a hard time falling asleep or getting good quality of sleep and we know that we make better choices Food especially when we have a good amount of sleep So highlight the reward that you're getting from that quality sleep and you doing this 30 minute before you go to bed routine So those are some tips for you to get a better quality of sleep. I love my sleep I need at least eight hours a night of sleep or I'm a little cranky I'm not really my best self if I don't get my sleep So I like to go to bed early get up early. It's my routine But do the routine that works for you but make sure that 30 minutes before you go to bed that you actually take time and calm down and Relax and ensure that you're getting a good night's sleep. So let's talk about my weigh-in. So like I said, I had an extremely extremely Extremely busy week, but overall my weigh-in went Decent so when I stepped on the scale, I am down a total of point six not very much guys But at least I'm down. I'll take it. I need to Do a little bit better. I need to be walking more. I need to be consistent in my tracking I'll start my day off Tracking I mean comment below. Do you guys do that? Do you track your breakfast? And then it falls apart the rest of the day I am making the commitment to myself for this next week to do two things number one I'm going to track every day Everything everything that goes into my mouth every single day this next week good bad and different It's going into my tracker and the second thing that I am committing myself to doing this next week Is I'm going to get back to my walking. I live in an area where we have winter. It's cold It's snowy. It's crummy and we are about to move on into September Which is the start of fall which I love fall, but my chances to walk outside are Dwindling and I'm not taking advantage of these last couple months of being able to walk outside and enjoy that morning Getaway that relaxed time watch YouTube listen to the radio while I'm walking So I am committing myself this week that I am going to walk five days Monday through Friday or I'm sorry Not Monday through Friday. I can't walk Friday. I go to Weight Watchers, but I'm committing myself to walking Monday through Thursday so four days this week I'm getting up in the morning and I'm going to walk so in order to stick to what I am saying I'm going to film myself on my walk Monday through Thursday this week And you will see that in next week's Friday weigh-in that way I hold myself to what I'm saying and I show you that I'm committed to getting back into my walking routine And I'm also which is exciting in the process of finishing setting up a little home gym Where I have a treadmill some weights so that when winter comes I can remain walking and using my treadmill and my weights throughout the winter So of course, I'll be taking you guys along and showing you my little workout space in my house So I am committed to tracking tracking tracking and I am committed to walking four days And you will be seeing that in next Friday's video So I'll insert all the clips of me walking with the date so I can show you that I stuck to what I was going to say and again, it holds myself accountable as well. So let's have a fantastic week Let's track. Let's do our activity Let's set up a nighttime 30 minute before bed routine and let's have a fantastic week And let's see a much bigger loss on the scale next week. So I want to hear how your week was Did you gain? Did you lose? Did you exercise? What do you think about setting up a sleep routine? Give me all the details down in the comments below. I want to hear how your week went So here is to having a fantastic week. We got this guys. We definitely can do this So if you're new to my channel, I'd like to extend a huge warm welcome I do a weekly weigh-in update video and workshop recap every single Friday So make sure that you subscribe hit that little bell that way you're notified each and every time that I upload a new video I'd love it if you'd give this one a thumbs up and again comment down below Let me know how your week went Let me know your thoughts on sleep and stay tuned for a clip of the recipe on the back of the weekly It actually looks really really good and I love you guys Thank you for all your love and support and for being part of my YouTube friends and family It seriously means the world to me and I'll see you guys all in the next video