 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 weigh-in day. We're gonna talk about my week my weigh-in and she was interesting as well as the Weight Watchers workshop topic So if you're excited give this video a big thumbs up Subscribe if you're not 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 where you will find nutrition coaching Highly recommend personalized macros and calories This is how I've lost and maintained my hundred and forty pound weight loss as well as one-on-one coaching for Accountability to talk with me directly and to ask your questions Links to discounts to my favorite things and my free Facebook group come join us We'd love to have you so let's chat about my week my interesting weigh-in and this week's Weight Watchers workshop topic. I Hope you had an amazing amazing week I had a pretty darn good week. I'm gearing up for my trip to Hawaii. I actually leave in one week from today I can't even believe it. I remember posting on my instagram the countdown for six months to Hawaii and now it's one week away I definitely need this little girls trip this little vacation I love hawaii taking this trip last year was one of the most amazing beautiful trips I've ever been on so i'm very much looking forward to spending some time with my friend rachel and my friend kelly And again just having that little girls trip to hawaii. So of course i'm going to be packing my protein shakes to make my protein coffee every morning I'm going to be packing protein filled healthy snacks We already discussed going to the grocery store and buying all of our breakfast food so that we can create breakfast in the hotel We did this last year when I went to hawaii because we're already there in the morning We might as well eat breakfast there and make sure we're starting our day off with a healthy protein packed breakfast So we have plans in place for the trip and if you remember last year when I went to hawaii I actually came home and lost almost two pounds. My goal this year is to maintain my weight I'm going to focus on eating at maintenance calories getting in my protein moving my body We are going to work out. We are going to try to go to oil water aerobics class We're actually taking a hike. We're kayaking. We're snorkeling. I'm always really active on vacation So my goal on this one is to maintain my weight I've been really busy pre-filming getting ready to go for this trip. I also have a really fun collab coming up I'm not going to spill the tea on the collab yet. You guys are going to be super excited though That is coming mid-october. So I've been prepping and preparing for that I've been getting in my workouts bootcamp. I actually hiked to mamak mountain this last sunday For something a little bit different again working on that endurance I'm also gearing up for my Tucson meetup, which is right after I get back from hawaii It's just been busy and sometimes when we're busy, it's hard to focus on our weight loss goals Right in our health goals It's hard to put ourselves a priority when we have all these things over here demanding our attention But I've been very mindful these I've been being very mindful this last week and leading up to my trip To still make my workouts and my self-care a priority So I feel honestly really good about my week. One thing I did want to share is that on monday september 25th Was the six month anniversary of diesel my labs passing So that day was a little bit rough for me I spent a lot of time reminiscing and remembering all the funny things diesel did And then I spent a lot of time crying and missing him as well I did make a post in my instagram stories remembering diesel It's just crazy to think it's been six months because it's still so raw and fresh in my mind But it has been a solid six months since we lost him and there isn't today that goes by that We don't think about him and miss him So I wanted to share that with you guys because I know that he was such a special part of your life as well Okay, let's talk about happy things. Let's talk about happy things Let's talk about the weight watchers workshop topic before we jump in to this week's weigh-in And this topic is a good one and this is how saying no can actually benefit your weight loss journey Another slice of pizza the keep watching button on net flick a last minute happy hour Sometimes saying no is a good thing when it comes to weight loss The next time you politely decline or say no to something think about what you're actually saying yes to try this List all your reasons to say no. These are actually your yeses Be specific if you turn down more pizza Is it to stay within your points budget to avoid feeling overly stuff? No reason is too big or small Ask yourself what you might gain by saying yes to these things Consider the ripple effect. You'll keep your in-budget streak going have energy for a walk later instead of feeling full and sleepy And feeling proud and in control Connect your gains to what's important to you or to your why the connection may be obvious But if not create a link if you skip an after-work event use the time to do what is clearly important Like walking with a friend the fact is it's never easy to say no and really we don't want to say no Just because we're on a weight loss journey. There is a delicate balance between saying no and doing things that bring us joy Oftentimes we suffer from fomo the feeling of missing out and we dwell on the fact that we can't do this or we can't do that Or we can't have more pizza or go to happy hour, but in reality, we're saying yes to our weight loss schools We're saying yes to our health We're saying yes to maybe taking a walk instead of having another net flick show So focus on joe mo the joy of missing out instead of fomo the fear of missing out The whole point of this isn't to say no to things, right? Like I said, we want to still enjoy life We want to go to parties. We want to have pizza. We want to watch netflix But we want to do it in a balanced way where sometimes when we say no to something We're actually saying yes to reaching our goals and that is really really important Not to dwell on the fact that sometimes you say no But really focus on the fact that by saying no you're often saying yes to reaching your goals I want to share with you three fast facts from weight watchers You often need to adjust your priorities when working towards a new goal When you say no the natural tendency is to focus on what you're giving up or missing out on Focusing instead on what you gain by saying no can help you feel more inspired and Committed like I said, we don't want to say no all the time But we want to say no when it doesn't benefit our weight loss journey And again by saying no we're saying yes to reaching our goals When we take that negative no and spin it to a positive Yes, it's much easier to say no when needed. But of course we want to enjoy our life as well It's all about providing a delicate balance. I really like this topic I think it's important to not focus on the negative But focus on the positive as much as possible in your weight loss journey. I promise it makes it so much easier Speaking of weight loss journey. Let's talk about my way in and like I said, she was an interesting one So I've actually mentioned here a few times on my channel how I track my monthly cycle in the flow app The flo app. It is a free app. I track my cycle just so I kind of know what my body's doing What hormonal changes am I going through when I see those weight fluctuations on the scale? What is it caused by because I do fluctuate daily on the scale? I'm a daily wear I weigh myself every morning So I kind of get to see those fluctuations which actually works really well for me I understand that they're just fluctuations and you know, I don't put any investment in the scale whatsoever But this week my fluctuations were a little bit more than normal I'm officially less than one week out from my cycle and this is when I typically see a lot of fluctuations Usually like this So in the beginning of the week towards the middle of the week every morning when I weighed myself My weight was up just a little bit now logically. I know I didn't gain fat I wasn't in a calorie surplus. So I knew that it was just a hormonal weight fluctuation Which is really really really really really important to understand is that weight fluctuation is normal Especially as women Hormonal weight fluctuation and this is the time leading up to my cycle that my weight typically goes up And then as I move closer and closer to my cycle that is when I'm at my leanest And that's when my weight just kind of plummets and then it always just goes back up and stabilizes out And I know this about my body. So I don't let those fluctuations affect me But this thing was just interesting because it was a steady incline on the scale every single day this week Now there were a couple of mornings where I was the same weight as I was the day before But for the most part truly the scale went up every single morning and guess what? I didn't let it bother me I didn't let it affect me whatsoever. I kept doing my normal things. I ate my dessert just like normal I worked out like normal. I structured my day like normal. I ate my protein stayed in my calories Did all my normal things not letting the scale affect me negatively or positively? And this is really really important to learn as you lose weight to not let the scale Give you a good dictate your mood whatsoever And what that scale trending up the entire week and me stepping on the scale this morning and being up point eight I'm not even concerned about it whatsoever. I'm up point eight on the scale. It's hormonal fluctuation I can pretty much guarantee you by the time you talk to me next friday the day I head out to hawaii That point eight will be gone. It doesn't affect me at all. It doesn't dictate my day It doesn't dictate my mood. It doesn't make me happy doesn't make me sad doesn't make me mad It does nothing it does nothing but make me more aware that weight fluctuation is totally normal I feel like I talk about this a lot a lot of you have said that you would like a video on weight Fluxuation and how I deal with that so I will add that to the list of videos Let me know too down below if there's any other videos you would like to see me create that would help you with your weight loss journey Honestly, that's why I'm here. That's why I'm a weight loss and nutrition coach That's why I put myself out on the internet is not only for accountability for myself But to help you reach your goals. So let me know any video ideas you have down below So I am officially at point eight this week. I'm not mad about it. Not worried about it at all I'm just going to keep plugging along doing what I'm doing and we'll see if my prediction is right come next week's way in So now I want to hear from you guys. How was your week? Did you gain? Did you lose? What do you say no to that you're actually saying yes to and of course again leave those video ideas Down below for me next week. I'll talk a little bit about my content as I'm gone in hawaii I'm hoping to pre-film quite a bit. So my content pretty much stays the same There will be a way in next friday the day that I head out to hawaii And then there will not be a way well I'm in hawaii because I'm in hawaii, but there will be regular content So stay tuned for updates on that and if you enjoyed today's video I'll give it a big huge thumbs up again subscribe Turn your bell on and check out that description box down below for nutrition coaching Highly recommend those personalized macros and calories links and discounts to my favorite things And of course, we'd love to have you join my facebook group I will be posting a lot in there during my trip to hawaii I am not filming or vlogging my trip So the only way for you to keep up with me would be to join my facebook group Or follow me over on instagram or better yet both. I do post pretty regularly on instagram So come on over follow me there. Thank you so much for watching friends. Happy friday Happy friday, and I'll see you in tomorrow's grocery haul. Bye