 Hi friends welcome back to my channel and happy Friday morning. It is about 6 20 am and I just pulled into my ww workshop so I wanted to hop on here and share a little bit about my week with you see how your guys's week went and then I'll be going in for my workshop and my way in so first of all how did my week go so overall my week went pretty darn good I was able to get three days of exercise I walked Monday morning Tuesday morning and Thursday morning now I did not walk Wednesday morning because I woke up in the middle of the night on Wednesday and my stomach was killing me and I don't know if it was something that I ate during the day or what but like incredibly killing me that I couldn't go back to sleep for about an hour and a half so when my alarm went off at five o'clock not only was I exhausted because I was up for one and a half to two hours but also my stomach still felt a little bit weird a little wonky it was kind of a sharp pain in like my lower abdomen so I decided that I didn't want to go on a walk because I didn't want to risk going outside getting way down the road and not feeling well so I did end up skipping my walk on Wednesday but I did still get three days in I hit over 10 000 steps every day on my fit but except for Wednesday the day that I didn't go on my walk so I'm thrilled with that I'm really loving my walks you guys I didn't know how much I would actually truly enjoy them and I honestly love them so I'm going to continue doing them and if all goes well this next week I can get in Monday Tuesday Wednesday and Thursday we are going to be working in our yard on Saturday so I should be getting a ton of activity in on Saturday from working in our yard then Sunday's always really busy for me between meal prep and cleaning my house I always get quite a bit of activity in that day as well so it's shaping up to be a very active next week also today I am going to the ear nose and throat doctor about my voice it's actually a lot better but it's still kind of trails in and out here in there and it's still pretty hoarse like now first thing in the morning before I drink anything so I'm still going to go to my appointment it's at 9 a.m. today or 9 15 something like that and at least see what they have to say about my voice so it could be really truly nothing but better safe than sorry on that so I know a lot of you have been asking and have been concerned so thank you and how did my week go for eating so overall my week was pretty good I did actually eat a fun size stickers and a fun size bag of chocolate m&m's yesterday but I tracked them by the way you guys those are four points a piece that is insane for a little teeny Snickers bar is four points so I ended up going over my points yesterday by seven so that's okay because I did go on a walk and earn some activity points so I feel like overall it was essentially a wash so I don't know that that will impact my scale reading when I hop on today and then as far as the rest the week it was pretty good there were a couple little moments of struggle little moments on the struggle bus but overall my week was was pretty good so I'm hoping for another loss on the scale today when I step on this is the last Wayne of May and once again I'm not hitting my 25 pounds so I'm wondering I don't know they think my voice potentially could be my thyroid I don't think that it is but that may be a test that I'll get down the road if I still see myself continuously struggling struggling with you know losing weight so we'll see I do have a little something something up my sleeve that I'm going to be doing mid-June I'll be sharing that on my Facebook group so if you're not part of my Facebook group I'm going to put that right here on the screen make sure that you join so you can kind of hear about what I'm going to do mid-June just to see how it works and see if it really escalates my weight loss so anyways that's my week I'm going to go into my workshop and I'll be back to share not only a recap of what we talked about but my way in hey guys I just got out of my w-w workshop and I'm just getting to work so I wanted to hop on really quick and kind of go over what we talked about as far as the topic it was a really good one so as you know I have started my own exercise routine and I have been walking at least four days a week at five a.m. crazy as that sounds I've been up walking at five a.m. so today's topic was about strength and strength training and building strength so as far as strength training goes we talked a lot about the benefits of strength training so in addition to aerobic exercise it's really important to do some strength training this doesn't mean pumping iron or going to the gym every day lifting weights trying to build a lot of muscle become a bodybuilder we're talking about just strengthening especially your core but also just strengthening your muscles to not only burn additional fat but to tone everything up throughout your weight loss journey so if you're someone that needs to lose a lot of weight in order to not have flappy flabby skin excess skin I mean you're still gonna have excess skin but to avoid having a lot of extra flap and jiggle jiggle it is important to incorporate some strength training so there's just some really easy things that you can do things as simple as push-ups on the counter using your own body weight to move around lift your leg do leg lifts twist side to side fill up some bottles with water and use those as weights you don't have to go spend a lot of money on fancy weights you don't even have to join a gym just use what you have around the house there is so many chair type of strength activities there's plank challenges crunch challenges push-up challenges all sorts of things on the wide world of the internet that will give you tips and tricks on how to get stronger how to build your strength and not only does it help with loose skin flabby skin it really helps burn calories you burn more calories with muscle than you do with aerobic exercise so it's not only important just to incorporate activity cardio aerobics it's also really important to add some strength training because that's what's going to tone you up that's what's going to build muscle and then even when you're not exercising you're still going to burn calories now if you are strictly a cardio person or an aerobic exercise person that's awesome it's better than nothing but as soon as you stop that aerobic exercise or stop that cardio within a matter of a half of an hour one hour your body stops burning calories the fat loss stops but if you do strength training you can essentially burn calories all day long because muscle burns calorie a lot longer than cardio or aerobic exercise so not only is it important to do the aerobic side it is extremely extremely important to incorporate some strength training again it can be something as simple as your own body weight you can use weights if you have them you can fill up water bottles you can use resistance bands there are so many things that you can do to help incorporate strength training into your workouts so let's talk a little bit about some of the myths when it comes to strength training so one myth is aerobic activity or cardio is the best for calorie burning no it is best again to pair your cardio or your aerobic activity with strength training not only to be burning a boatload of calories during your aerobic activity but to continue to burn those calories throughout the day or hours and hours after you finish your activity by incorporating some strength training into your workout as well remember muscle burns calories a lot longer than just an aerobic or a cardio workout will the next myth is i have to join a jam or buy a bunch of exercise equipment no again you can use your own body weight things that you can do to incorporate strength training using your own body weight are planking sit-ups push-ups leg lifts side twists i mean anything that uses your actual body weight that helps build your core muscles or helps incorporate any type of strength building you can also use water bottles like i said fill them with water toss them in the freezer freeze them up to even give yourself a little extra weight don't forget to leave a little bit of room at the top of your water bottle if you do decide to freeze them because as they freeze they will expand so make sure that you leave a little bit of extra room and again resistance bands they're so economical you can buy an entire pack of resistance bands on amazon for about fifteen dollars so not a huge investment you don't have to buy special machines or even fancy hand weights or join a gym to get the benefits of incorporating some strength training and the last myth is incorporating strength training will make me look like the Hulk no you guys it will not unless you are lifting excessively heavy weights all of the time you won't be building enough muscle to look like the Hulk instead you will be toning up you'll be strengthening your body you'll get a little bit of muscle definition but in a sexy way you're not going to be looking like the Hulk so that means using lighter weights for more reps and skipping the really really really heavy weights for really low reps that's how you build excessive muscle that's how you look like the Hulk now let me tell you my friend if you are interested in looking like the Hulk then lift those heavy weights with small reps if you're not just incorporate some really light weights at high reps and you're going to strengthen your body and get that sexy look of muscle versus that Hulk look of muscle so WW challenges you this week to incorporate a new strength training activity into your workout now you know i walk four days a week so i may take some filled water bottles with me for some extra weights as i'm walking or i may try some of these using your own body weight so some planking some sit-ups some push-ups also if you didn't know there is the app tib and i'll put how you spell that here on the screen it is directly in your WW app and it is a workout app that is free to you as being a WW member and there are so many workouts in there i mean we're talking 15 minute workouts and you can search just for strength training so if you need some ideas some tips some tricks the active app incorporated in your WW app is fantastic you can also look on the internet youtube you can search programs such as daily burn or some of those other exercise type of internet programs that can help you incorporate some strength training so don't think that just because you're doing cardio you're good to go or don't think that by incorporating strength training you're going to look like those muscle bodybuilders because you won't it will only help tone you up make you look leaner your clothes will fit better and your overall health will be dramatically better by incorporating a little bit of strength training so let's talk about my weigh-in so like i mentioned i had overall a pretty good week i had a couple of little slip-ups here and there of course i used my all of my weeklies on saturday so those slip-ups you know they're slip-ups because i don't have any extra points to use but i did walk my three days a week which i'm so thrilled with i'm definitely going to continue doing that no matter what but when i hopped on the scale today i lost point four i'll take it is it what i wanted to lose no which that also means that i am up a little over a pound overall for the month of may so was may a good month for me no but it's my own doing it's definitely not some anomaly that i'm up a little bit over a pound overall for the month of may but luckily it's not very much and to be honest before ww i could gain five to ten pounds in a month so the fact that i'm up a little bit overall does it suck of course but i'll just get back on the horse and june will be a better month for me so i'm excited to announce that i did lose point four i'll take it and i want to know how was your guys this week what did you do that you thought was successful what did you do that you think you could do better this upcoming week and i am going to be sharing a really exciting challenge with you guys on my facebook group so again it's right there on the screen make sure you join my facebook group because i'm going to be announcing the challenge there i'm going to vlog the entire week of the challenge and upload a video here on youtube after and let you know how my week went on this particular challenge so it's going to be kind of a test it's going to be a test market of this program or this challenge to see how it works so make sure you join my facebook group i want to hear down in the comments how your week went did you gain did you lose were you happy with what you saw on the scale and what do you guys think about incorporating strength training into your workout if you haven't already if you're new hey guys welcome to my channel make sure you subscribe hit that little bell so you're notified each and every time that i upload a new video give this one a thumbs up of course leave me a comment and i'll see you guys all in my next video have a fantastic friday bye