 Hello, welcome back to my channel and welcome if you're new here, my name is Jen I'm a certified weight loss and nutrition coach, and I'm on the WW or the Weight Watchers blue plan It's Friday, so it is way in day. We are going to talk about my week set some goals for next week Go over this week's a WW workshop topic They actually started a new series this week and of course I'm going to share my weigh-in results with you So if you're excited for this video, give it a big huge thumbs up And don't forget if you're new to my channel, or you haven't yet subscribed I'd love to have you here hit the subscribe button bring the bell next to it So you never miss a Friday weigh-in video. 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We'd love to have you head on over and join our community over there So let's jump into weigh-in workshop topic and let's set some goals to be successful this next week Start out with sharing with you how my week went It was quite an interesting week if you follow me over on Instagram, and if you don't come on over follow me there I do update you pretty regularly on there the beginning of the week I was struggling with my computer it ended up having a bad motherboard after two years So I had to buy a brand new computer. So it was very stressful I didn't have a computer for a couple days and that means that I couldn't work for a couple days I couldn't edit videos. I couldn't really do much of anything that wasn't using my phone And then of course when I lost the motherboard on my computer I lost a lot of my data, which means I had to recreate intros outros artwork It's been a pretty stressful hectic week. Good news is I do have a new computer now So things are going really well. However, it is a Mac which I've never had before There has been quite a learning curve that has went along with this So I had a lot of added stress this week. Luckily, I did get to Jazzercise two out of three days The third day I was planning on going but the class was actually canceled Because the instructor was having some issues with her daughter and couldn't teach the class So I ended up only getting in two days which helped relieve a lot of that stress And allowed me to just move my body a little bit more I'm also in the middle of my May challenge So I have been getting in at least 30 minutes of exercise or activity I should say activity not an exercise every single day, which has been amazing I feel so much better just moving my body that little bit extra every day I'm also staying in my calories and points secondarily And I am drinking my gallon of water and doing a little bit of something nice for myself every single day Which also has been so important this last week with all of that added stress And to compound all of that my cycle just finished so I was on that as well While I didn't have a computer So this last week was one of the most stressful weeks that I have had in a very very long time But I am so proud of myself that I didn't take that added stress and turn to food I actually had an incredible week food-wise which I'm so proud of myself That is something that in the past I would have immediately turned to food And I really credit this May challenge in my Facebook group for that Because I have that commitment to staying in my calories all month And that wasn't an option for me when stress hit So I'm thankful for the challenge and I'm proud of myself on the same hand for that So before I share my way and results with you let's chat a little bit about this week's WW workshop topic It is based on exercise or activity The title of this week's topic is Are You Ready to Get Stronger? Here's how to do that So this week's topic is about adding in strength training That doesn't mean that you have to lift weights But try adding in a little bit of strength training to your exercise routine Plan, win, and what you'll need to do to incorporate a little bit of strength training Not all of us do strength training There are some of us that have never lifted a weight in our entire life So you have to classify yourself into one of three different categories When it comes to strength training Category number one is you are completely new Number two, you've dabbled in it And number three, you are literally all about adding in that strength training Did you know that there are strength training programs as part of your WW app? You don't have to join a gym You don't have to pay for strength training They are part of the WW app If you are someone who is brand new to strength training There's a class called Getting Stronger That's part of active in your WW app If you are someone who's dabbled in strength training There's a 12 minute total body strong class from Gabrielle Union In the fit on portion of your app And if you're all about the strength training There's a full body functional strength Which is a more hardcore strength training in that WW app Those three programs would be if you were somebody Who had some type of weightlifting or strength gear on hand Now what happens if you don't own anything? If you're new to strength training Move your body a little bit more While you're brushing your teeth Do squats While you're folding your laundry Walk in place Just moving our body a little bit more Is so beneficial to weight loss If you don't have any strength training gear But you've dabbled in strength training a little bit Grab a chair There are so many body weight exercises that you can do Using a chair Especially squats It's a great way to build up the strength in your leg muscles And if you are pretty proficient in strength training Use the stairs to your advantage You can run up and down those stairs Squat, lunge There are so many things you can do Just utilizing the stairs in your house Or if you don't have stairs in your house Any type of staircase even outside And once you are geared up for this strength training challenge If you are brand new to strength training Make planks your best friend Start with a small amount of time doing a plank And work your way up over a 30-day period No gear required And it's a great way to just get your core strong So that you can be better at these strength training activities If you are dabbling in strength training already How about a 30-day push-up challenge? Challenge yourself to increase the number of push-ups That you do every day for 30 days And if you are all about strength training already How about a 30-day tone it up challenge Where you go hardcore building strength Upping your weights throughout the course of 30 days Again, in your WW app There are several strength training workout options The ones we mentioned already in today's video But there are several others Two-minute exercises, seated exercises Stare exercises, that 30-day plank challenge 30-day push-up challenge And that 30-day strength training challenge You can find all of that as part of your WW app A couple other tips when you're embarking on strength training Make sure that you are adding variety We get really bored if we do the same exercise over and over And in fact, our body gets used to that exercise If we're doing it over and over So make sure you're varying it up Trying different programs Trying different parts of the fit-on Or the active portion of the app And try some new workouts To give your body that little bit of a shake-up You don't have to own dumbbells You can use resistance bands You can also use items around your house In place of weights or dumbbells That can of beans in your pantry Serves as a great way to add a little bit of extra weight For your strength training And lastly, slowly increase the number of reps And the weight over time Once it becomes too light for you or too easy That's an indicator that you need to add some extra weight Or some extra reps So let me know down in the comments If you're someone that does strength training Or if you're new to it But you want to start incorporating it Into your weight loss Or your healthy lifestyle journey I get my strength training in from Jazzercise Which I really appreciate That it fully encompasses cardio and strength All in one class But I have also upped my weight From three pounds to five pounds Now to six pounds during class So that's what I mean by as it gets easier for you Up your weights and up the intensity And the number of reps So stay tuned for the rest of this month For this Get Stronger series from WW So now let's talk weigh-in results Like I mentioned, I am finishing up my cycle I still have a couple of days left Which is always the worst time of the month As we know to weigh in But I've also been on point I've been moving my body I've been drinking my water In fact, I have my water right here For today to get my gallon in And because of that Even mid-cycle I'm still down 0.6 I lost 1.4 last week 0.6 this week So that's a total of two pounds Lost in the month of May Which is right on target for what I was going for So this just motivates me to keep doing more the same Keep tracking my food Drinking my water Moving my body And reminding myself of positive things That I'm proud of myself for Or things that I love about myself Like I said, that has made a huge difference I've told myself things I've never told myself I've written positive things down about myself I've never done before And that's really helped with the mindset And making me feel better About not only my body My mental health Who I am as a person My physical appearance And that's really helped me just stay on track During this May challenge So now I want to hear from you I want to know about strength training I want to know how your week was Did you gain, did you lose Was it what you expected And what are your goals moving into next week? So if you enjoyed this Wayne video Give it a big thumbs up And of course if you're new Or you haven't yet subscribed You know I'd love to have you here Hit the subscribe button And ring the bell next to it So you don't miss a single video Check out Nutrition Coaching Down in that description box So that I can do your macros Your calories And if you want to chat one-on-one I do offer that as well Links, discounts To my favorite things And my Facebook group Are also down in that description box So head on over and join us In Facebook as well Thank you guys again So much for watching Happy Friday Have a fantastic weekend And I'll see you in tomorrow's grocery haul Bye