 Hi friends, welcome back to my channel and a special welcome. If you're new here, my name is Jen. I'm a certified weight loss and nutrition coach. I follow Weight Watchers and I track macros and calories. Happy Friday, happy first Friday of 2023. First of all, how was your first week with all of your New Year's resolutions, all the things that you planned to do to incorporate in the new year? Mine was pretty stellar, I have to say. I'll definitely fill you in on how everything is going along with my weigh-in for the week and we'll talk about this week's WW Workshop topic. So if you're excited, don't forget to give this video a big thumbs up. It really helps out my channel and make sure you're subscribed and your bells on so you never miss a weigh-in or any of the five videos that I upload every single week. Check out the description box down below for nutrition coaching, I do offer personalized to you macros and calories, highly recommend. If you've been following me here for a while or if you're new to my channel, I've lost over 136 pounds, most of that coming from focusing on macros and calories. I also have one-on-one coaching, if you would like to chat with me directly. Links and discounts to my favorite things and my Facebook group, come join us there, are all down in that description box. So let's chat about the first week of 2023, my weigh-in and the WW Workshop topic. I posted on my Instagram that I did not say up till midnight, I didn't even make it till the New York midnight, which is 10 p.m. my time. I was embedded by normal, 8, 8.30 p.m. that I hit the sack. However, Troy stayed up and rung in the new year for the both of us. So let me know down in the comments, how was your new year's and how are you doing with your new year's goals, your new year's resolutions? I did put out an entire video with my 2023 goals, my vision board for the year. I'll link that down below in case you missed it. But this was the first full week of completely changing things up for me. Really focusing on eating whole real food, cleaning up my diet, 90 to 95% whole real food, five to 10%, foods that maybe fall in the less healthy category, or my favorite dessert or foods that I love. It's all about balance. That's how we make it through every single day. That's how we make it through the year, how we reach our goals. It's focusing on healthy, sustainable lifestyle, not eliminating or restricting any foods. I have some pretty lofty goals this year of building lean muscle, focusing on my fitness. And in fact, I have a very important video, a very, we need to talk about a lot of things coming out towards the end of the month. So make sure you're subscribed so you don't miss it. This week I focused on my new routine, focused on my whole real foods, focused on my new workout routine. I also rehired back my fitness coach, which has been such a great decision for me. I hired her back. She set me up with a new workout routine that's really going to help me get closer to my lean muscle building goals. If you didn't know, I'm right there for maintenance of my weight. I don't really have a lot of weight left to use. I'm actually seeing what January brings in that department. Stay tuned again for that really important video coming out towards the end of the month. But I'm really shifting my focus from weight loss to more weight maintenance, healthy eating, and focusing on building lean muscle. I've also been really heavily focused on getting in my hydration every day, drinking my water, utilizing my supplements like my Motivate Burn and my Motivate Aminos. I'll link all of that down below for you as well. And by popular demand, I will be putting out a supplement video. A lot of you commented on my video asking if you'd like to see that and said yes, please. So I'll be sharing that this month as well. On New Year's Eve, I actually cleaned my house out of any of the foods that are triggering for me. I have done a really good job of healing my relationship with food. I don't feel like I need to binge eat or overeat foods anymore, but there are certain foods that are a little bit more triggering to me than others like candy canes. I love candy canes. I ended up just throwing them away, getting them out of my house because I knew that they weren't going to help me benefit in my New Year's goals. So I cleaned up my house, cleaned up my diet, got in my workouts, drank my water. Overall, I would say that it was a pretty successful week when it came to my new 2023 goals. But before I share my way in, let's talk about the WW workshop topic because it actually ties in really well with the New Year. And that's how to build a tracking routine. Tracking your food is absolutely 100%, 1 million percent essential in being successful in your health and weight loss journey. How else do you know what you're eating and how much you're eating if you're not tracking it? It's a habit that you absolutely need to get into. Pop quiz, what are three things you do every single day without thinking? Brushing your teeth, putting on your makeup, getting dressed, working out, eating a healthy breakfast, making your cup of coffee. What three things come up on the top of your head that you do every day without thinking? One of those things eventually should be tracking your food. That should be something that you incorporate, that you do daily, that you don't even have to think about. There are some tips and tricks to help make tracking your food a habit that you get into. First of all, think about which tracking style makes it easiest for you. Maybe tracking an entire day's food at once or as you go. Saving often tracked foods and meals or tracking from scratch every time. Maybe you wanna track before you eat or during or even after you eat. Think about what strategies have worked well for you. Maybe it's taking pictures of your meals and tracking them later. Tracking at certain times of the day, using the barcode scanner, using the quick add feature to guesstimate points or maybe there's some other tip and trick that you have. Using your answers above to determine how you will create a tracking routine. So maybe I'll track meals and snacks as I go and I'll use the barcode scanner, say favorites and guesstimate points when needed. When is the best time for you to track your food? Maybe you'll set aside a few minutes after every meal. Like weight loss, like macros, like calories, like protein goals, we're all individualized. Every body is different, every person is different. So what works for one person when it comes to developing a tracking routine or habit may not work for you. Use these strategies, these tips and tricks to figure out what works for you. People who track their food lose more weight. Why is that? Tracking makes you aware of how much you're eating, what you're eating and what meaningful small changes you need to make to be a little bit more successful. What's tricky about this is it takes time. It's something that you have to mindfully think about. You have to sit down and you have to track your food. Now for me, one thing that I do is when I sit down to track my breakfast for the day, I track everything else I know that I'm going to be eating that day. You know that I meal prep, so my lunch and my snacks are pretty common throughout the day, pretty similar. I also gravitate a lot towards protein filled snacks and I eat a lot of the same things every day. So I'll pre-track those just to take time away from later in the day so I don't forget about it or skip it all together. While I'm sitting there tracking breakfast anyways, I might as well add a few of the other foods that I know that I'm going to be eating that day. Some other tracking hacks are things like setting guidelines and reminders. For example, if you track after every meal, open the app as soon as you clear your plate. For all at once trackers, try setting an alarm on your phone to a time that works for you. Also, forget about perfection. Tracking consistently with fewer details is better than getting burned out, trying to lock every single bite, ingredient or exact portion. I've said time and time again, I tell my coaching clients who track calories and macros, I do not track non-sarchy vegetables. So if I'm eating cucumbers or broccoli or lettuce, I'm not tracking that. I would rather eat that freely because it's full of micronutrients and fiber and beneficial health properties rather than worrying about tracking one cup of lettuce for four calories. I do track starchy vegetables, but I don't track non-starchy vegetables. I also don't track supplements like the collagen or the fiber that I put in my coffee. Those are things that benefit my overall health and weight loss and tracking isn't an exact science. What we wanna do is focus on what we'll stick with. Same as when we're on a weight loss journey, what are you going to stick with to reach your goals? Same goes for tracking. What can you stick with every single day? That's what we wanna focus on. So start creating healthy habits of tracking your food. I promise you it's going to lead to big results in the new year. Speaking of big results, let's talk about this week's weigh-in. My first week of really cleaning up my diet, getting into a new workout routine, focusing on drinking my water. Let me just tell you right off the bat, I have been so bored this week. This new weightlifting routine is killer. I'm actually in the gym three days a week now instead of two, and I'm still doing boot camp three days a week. So my fitness routine has really amped up, making my body pretty sore, not gonna lie. Actually on New Year's Eve, my boot camp group and I hiked one of the hills, AKA mountains in Tucson, and I was sore for days. My inner thighs, my calves, my quads on my legs were sore. So I've been ultra sore, which has caused my weight to do a little bit of this, which is very common. When we work our muscles, when we break them down, which is exactly what we want to do, we break them down, they repair, they grow, they become inflamed in retained water, which can show up on the scale. So my weight was a little weird this week. What I'm really trying to determine in the month of January is where am I with my weight loss? Is this the weight that I'm going to be? Do I have any more weight slash fat to lose? Or is this my goal weight? That's what I'm trying to see this month by really cleaning up my diet. So to see my weight fluctuate was pretty normal for me. But when I stepped on the scale today, I'm actually down a tiny bit, not a lot, but like I said, this may be the weight that I'm going to be staying at. When I stepped on the scale today, I'm down 0.4. So almost half of a pound, which is not bad at all considering that I'm really sore, which like I said, can lead to the scale not moving in the right direction. This month is huge for me. This month is really going to dictate what I'm doing moving forward. Like I said, stay tuned for that video a little bit later in the month and whether or not I'm going to be declaring my goal weight or if I feel like I still have a little bit of fat left to lose. This month is really exciting for me. It's a little bit of a nutritional fitness experiment that I am absolutely here for. I'm kind of a data nerd. When it comes to nutrition, that's why I choose to track weight watchers points and calories and macros because listen, I love the data and I like to see what certain foods do in those different categories. So I'm excited to see what the month of January brings as far as fat loss goes. Now I want to hear from you guys. How is your New Year's? What are your goals for the New Year and how was your first week following the goals that you said? Also let us know what are your tips and tricks to tracking on a regular basis because we know that's how we are successful. Let me know everything down in the comments and if you enjoy another Wayne video I can give it a big, huge thumbs up. Make sure you're subscribed and your bells on because I would do these Wayne videos every Friday and again I upload five videos per week. Check out the description box down below for nutrition coaching, links and discounts to my favorite things and don't forget to come join our Facebook group. We'd love to have you. Happy Friday friends, happy weekend and I'll see you in tomorrow's grocery haul. Bye.