 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. We'll talk about my week and 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. Down in the description box, you will find nutrition coaching where I offer personalized to you macros and calories. Highly recommend. This is how I've lost and maintained my 140 pound weight loss as well as one-on-one coaching. If you would like to chat with me directly, have questions or just need some added accountability. Links to discounts to my favorite things and my Facebook group. Come join us there. We'd 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. I had a pretty darn good week. I had a very active week, which I'm certainly not mad about. I've really tried to up my activity now that my body is a little bit able to do more post-cosmetic surgery. This last week, I did hike to Mamak Mountain, which is the mountain in Tucson that I love to go hike. It was absolutely beautiful. I made sure that I was there when it was still dark outside so that I could get to the top and be there for the sunrise. And it certainly did not disappoint. It is such an amazing, amazing hike and it really just fills me with joy. When I get to see the beautiful scenery, I get all nice and sweaty. My heart is racing. And of course, the reward of making it to the top. It really just fills my heart with joy and it's something that I want to make sure that I do on a regular basis. In fact, my friend Lisa and I are planning on hiking the mountain again this Sunday. I went to my typical three days of boot camp. I did my gym workouts and tomorrow I'm actually going to a Zumba class at my gym. If you didn't know, we have a gym in our community that we don't have to pay for as residents because it's part of our HOA. Well, the gym not only has a gym, but they have quite a few workout classes and nutrition classes and things that you can go to free of charge. Well, there's a Zumba class that I keep seeing posted all over our community Facebook page and I'm going to go check it out. If you also didn't know, I used to do Jazzercise when I lived in Washington and I really did love it. It was a really good cardio with a little bit of body weight strength exercise. So I'm going to go check out Zumba on Saturday after I walk to the gym and lift weights. So it's going to be a very active day, but I'm pretty excited about checking out Zumba. And another kind of exciting thing is my boot camp group. You guys know we have a girls night every week. In fact, we have our girls night on Saturday, but my boot camp group, a few of the girls have started a pickle ball posse as they like to call it, a pickle ball group. And my mother-in-law plays pickle ball and loves it. A lot of you have actually asked me if I've tried pickle ball. So I think I'm going to check it out. I think I'm going to go to one of their meats. What's it called? What's a pickle ball called? Like a meat, a tournament, a get-together? What do you call it as part of pickle ball? But I'm going to go check it out because I think I may really enjoy pickle ball. And my friend Melissa from Boot Camp is interested in as well. So I think we're going to go do that. So lots of new activities coming to my life, just really focusing on moving my body, getting strong, getting lean, getting healthy has really been important to me, especially post-cosmetic surgery. In last week's what I eat in a day, I did quite a big cosmetic surgery update pictures included. I'll link that video down below if you missed it, if you kind of wanted an update on where I am with my cosmetic surgery. I'm actually eating out tonight and tomorrow night. Tonight is my little girl's night with my neighbor and that group of friends. And then like I mentioned, tomorrow night is my boot camp girl's night. It's our instructor's 40th birthday. So we're having a Hawaii, a lo-ha themed party, pool party. So I'm really excited for that. So I'll actually be eating out a couple of times this weekend. We also ate out one day this last week as well. And I always tell you guys that you can eat out on a regular basis and still lose weight. It's just about making healthy choices, healthy food swaps. I did a whole video on how I eat out and lose weight. I'll link that for you as well. Overall, I had a really good week. I'm feeling really, really good. I'm feeling healthy. I'm feeling strong. I'm feeling like I'm making really good food choices. There are a few food related things that I wanna work on. Starting here in the next couple of weeks, I'll definitely share that with you guys most likely into what I eat in a day. I don't wanna say that there's food changes, but there's some food changes. There's some food things that I wanna work on. I've also been really, really focused on utilizing my supplements. You guys know that I take quite a few supplements every day between vitamins. I take Motivate Recovery. After my workout, I utilize Motivate Burn, the regular and the no-stim. And I love the Motivate Supplements in general. So I thought I would quickly share with you guys the amazing deal right now that they have on their website. It is called the Motivate Energy Bundle. The Energy Bundle is amazing. It contains my favorite products from Motivate. I mean, I love everything from Motivate, but I utilize their burn and their recovery every single day. So in the Motivate Energy Bundle, typically it's $89.99. Right now it's on sale for $69.99. And I do have a discount code with Motivate. I'll link that down below for you. But you actually are going to get the Motivate Burn and you're going to get the Motivate Recovery. You can grab the burn capsules if you'd rather have the actual capsule. There's Cherry Lemonade, Island Punch, Watermelon, Mixed Berry and Orange Burst for your Motivate Burn flavors. And then for the no-stim, you have the option of Miami Lemonade or no-stim Strawberry Kiwi. Recovery flavors are Pineapple, Mango and Strawberry Kiwi. So the burn powder looks like this. You guys know I utilize this every day. This is the one that actually has caffeine in it. So it gives you a little bit of a caffeine boost. This makes an amazing pre-workout or just a little pick-me-up post-workout or in the afternoon. I have the flavor cotton candy. I've tried all the flavors. I absolutely love them. So you can get the Motivate Burn in a tub once you find your favorite flavor. And then they also sell the little portable stick packs. This is one serving of Motivate Burn. It's actually called the Magic Stick. So you can opt for the little individual packets which is going to give you all of the flavors of the Motivate Burn. And then once you find your favorite, you can pull it up, you can grab it in a tub. Now in the energy bundle, you're actually going to get a full tub, but this is another product you can add onto your order. And then there's also, of course, the Motivate No-Stim. This one comes in Miami Lemonade and Strawberry Kiwi. This is the Miami Lemonade Stick Pack. So you're actually going to get a full tub of Motivate No-Stim. And again, they do have the little packets of the No-Stim and the regular Burn. These are fantastic for travel. Or if you're someone who works out at the gym, you can take this with you, pop it in some water and drink it before your workout. Or if you prefer the No-Stim that doesn't have caffeine, it's still a really good pre-workout. There's energy, focus, endurance built into this. So whether you choose the Stim or No-Stim, it's a great option. And then lastly in the energy bundle, you are going to get a full tub of recovery. I love recovery. I literally love recovery. This is something I take literally every single day, post-workout. You can also take this before bed and you can even take this pre-workout. But for me, it's what I utilize post-workout. This is the Pineapple Mango. I also have the Kiwi Strawberry. I love them. I just put a scoop in with water and it's really gonna help you recoup from your workout. It's going to give you BCAAs, EAAs, glutamine, magnesium, sodium, everything you need to recover from whatever you're recovering from. I will also tell you that a lot of you have reached out and told me that this is a great kind of hangover recovery as well. So however you wanna utilize it, it is an absolutely amazing, amazing product. So you're actually going to get both of these in the energy bundle, currently on sale on the Motivate website. And then of course I'll link my discount down below for you. So between my workouts, eating really well, taking my supplements, like I said, I'm feeling really, really good. But before I jump into my weigh-in, let's talk about this week's workshop topic. And that is five cues to help you eat more mindfully. I talk so much about mindful eating on my nutrition channel. I talk about it in depth with my coaching clients because it is absolutely crucial for weight loss and weight loss success. Have you ever eaten something because it was just there? You weren't even hungry, but it was there so you ate it. It's actually normal to do this. And sometimes we eat something and we don't even remember eating it. This is also normal. But there are some things that you can be mindful of and cues you can ask yourself before consuming a meal. Do you only want this food because you can see it or smell it of the situation you're in, of how it sounds, or you think it's special? If the answer to this is yes, then think twice about consuming that meal or snack. You may not actually be hungry. There is a big difference between actual hunger and head hunger. Actual hunger is when your body is signaling you that it needs to consume food. Head hunger is similar to this, where it sounds good, looks good, smells good, and you're not actually hungry. When we use head hunger, that's when we can get into trouble. To be clear, it's 100% okay to decide on the fly or eat cake on the fly or consume a food that isn't deemed to be healthy on the fly. This is absolutely normal. It is sustainable and it's going to happen on your weight loss journey. The goal is to make that choice more intentional. Try to go into a situation knowing you're going to have cake, cookies, or chips rather than just eating them on the fly, at least for the most part. Like I said, there will be times where you'll just eat them on the fly, but try to make both of your food choices intentional. No matter what you're eating or doing, just taking a moment to stop and really think, number one, are you actually hungry or is it head hunger? And is the food that you're about to eat going to serve you in your weight loss journey? Is it going to help you reach your goal? Just being more mindful in general of what you're consuming is a game changer. I do wanna, of course, share three fast facts from Weight Watchers with you. Number one, research shows that people sometimes eat foods even if they don't actually enjoy them. Number two, simply seeing or smelling a food can be enough to make you eat it. And number three, certain situations and the way you think about food can also prompt you to eat. I will tell you that number one really, really speaks to me. When I was following Strictly Weight Watchers, I ate the foods that were low in point. Whether I enjoyed them or wanted them was irrelevant. It was all about fitting them into my day. I do not do that. I eat the foods that I enjoy. And if they're higher calorie, higher point, I just eat less of them. But I want to make sure that the foods that I'm consuming are satisfying me. They're actually the foods that I want to eat because whatever you do to lose weight, you have to do that to maintain your weight. And if you're just eating and choking down foods for the sake of weight loss, that's not gonna help you maintain that weight loss. And nobody, and I mean nobody, wants to lose weight to gain it all back again. Trust me, I've done this myself more than one. I really like this topic. It's really important to be mindful of not only the foods that you're eating, but are you actually hungry and what foods serve you to help you reach your goals? This is probably one of the biggest pieces of a weight loss journey. So I'm excited to see Weight Watchers address it and definitely go into detail. Speaking of weight, weight loss, let's talk about my weigh-in. Last week I gained 1.4 pounds. Did I care? Absolutely not. Because I know that weight fluctuation is normal. I actually didn't gain 1.4 pounds. I had a 1.4 pound weight fluctuation. I talked a lot about hormones and being a woman in last week's weigh-in video. If you missed it, I'll link it for you. It was really important to understand how our bodies change throughout the month, especially as women, whether we are perimenopause, postmenopause, inmenopause, or if we're in our 20s, our hormones really can affect the weight on the scale and that is known as a weight fluctuation. I also mentioned in last week's weigh-in that I anticipated all or most of that weight fluctuation to disappear this week and that's exactly what happened. The one pound that I gained or fluctuated last week is completely gone. My weight is still up just a tiny bit but like I mentioned last week as well, I'm about to get to the stage of my hormonal balance, my cycle, where my weight really plummets and I become my leanest, which is right before my cycle, which is in a few days. I'm really just focused on maintaining my weight or like I always say, staying in my little five pound maintenance window and I'm right there. So I'm feeling really good about my weight. I'm feeling really good about my body. I have been more active than normal so that also could possibly be a leading contributing factor to this weight fluctuation, soreness, breaking down our muscles, inflammation. I mean, hiking a lot, I'm really pushing my body doing more activity than normal can and can cause a weight fluctuation as well but in the end, your body is leaner, stronger and healthier so nobody cares about a weight fluctuation. So now I wanna hear from you guys. How was your week? Did you gain? Did you lose? What is your thoughts on eating mindfully and how has it helped you in your weight loss journey? Let us know everything down in the comments and of course, if you enjoyed another weigh-in video, give it a big thumbs up, subscribe if you're not, turn your bell on so you never miss a future video. I will have nutrition coaching, links to discounts to my favorite things and my Facebook group, it's free and supportive. Links down below. We'd love to have you come and join us over there. Happy Friday, friends. I hope you have an amazing Friday. I hope you have an amazing weekend and I'll see you in tomorrow's grocery haul. Bye.