 Hi friends, 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 Plant. It's Friday, so happy Friday. It's weigh-in day. We're going to talk about this week's WW workshop. I'll share how my week went and I'll let you know too how I finished out the month of October. Did I lose for the fourth week in a row? Did I gain? What was my overall weight loss for the month? So if you're excited, give this video a thumbs up and if you're new or you haven't yet subscribed, click the subscribe button and don't forget to ring the bell next to it so you never miss a single video. Check out the description box down below for my three recipe ebooks. We have breakfast, lunch, dinner, all contain 15 recipes with all WW points and calories included. The fourth and final ebook will be coming out shortly, so make sure you pick up the three that are already released. You'll also find nutrition coaching where I offer personalized macros and calories just for you to help you reach your goals and one-on-one coaching if you want to chat with me directly. Links, discounts to all my favorite healthy things and of course my Facebook group are down in the description box as well. Come on over, join us. Let's jump into this week's Friday weigh-in, WW workshop topic and of course how my week went. Happy Friday. I hope that you had the best week ever. Before I jump into my week, I just realized that there's still another week in October. Dungeon, there's another weigh-in in the month of October so my weigh-in today will not be my final weigh-in for the month. I'll be sharing that with you guys next week and also share with you my plans moving into the month of November in next week's weigh-in video. But nonetheless, let's jump into this week's weigh-in video. I had a really good week. I've been busy with real estate. I've been busy with YouTube. If you're not part of my Facebook group, I did release a poll earlier this week. Well, several polls asking a lot of questions about the type of content that you want to see moving into the next year. So if you haven't answered those polls and you're in my Facebook group or you're not in my Facebook group, come join us so that you can give me some really valuable feedback on what you want to see on my channel. I really appreciate it and it's definitely helped me think about what I want to do moving into the next year. So I've been really busy with that, really busy with real estate, and I've been going to Jazzercise. I got three workouts in this week. I'm loving the back-to-back workouts because I kind of squeeze all my exercise into those three days, but I'm also really sore for several days after. But of course, as always, I'm loving Jazzercise. The weather's gotten cooler here. I'm excited for Halloween. It's one of my favorite holidays. Well, I really just love this time of year, Halloween, Thanksgiving, Christmas. So I'm always really happy and chipper and excited as we move into fall and the winter season. So definitely let me know down below how your week was. Before we jump into my weigh-in for the week, let's talk a little bit about this week's WW workshop topic. And that is thirsty for a way to up your water intake. We all know how important drinking water is to overall health, but really how important it is for weight loss. Before I jump into the topic, I am a water drinker. In fact, I have my water sitting right here. My goal is to drink a gallon of water every day. Now, to be honest, there are days that I don't quite get in my gallon, but that's my goal. And I really focus on getting in at least half a gallon every day, but more like a gallon of water daily because I've noticed major, major increases in my weight loss, how much better my skin looks, my hair, my nails. I know though that there are a lot of people that struggle with getting in their water, a lot of my coaching clients, that's one of the main things that we work on. So I want to share with you some tips from WW on how to up your water intake. Tip number one is keep tabs on how much water you're drinking and you can use the water tracker in the WW app to do this. So while you're in there tracking your food, go ahead and track your water. And a lot of the calorie counting apps like lose it and eye track bites, they also have a water tracker as well. That way you know where you're at throughout the day and whether or not you need to up your water ante. If you're craving something bubbly, swap out that soda, that diet soda for sparkling water. Sparkling water does count towards your water intake and it can give you that little bit of sparkle and bubble that you're craving without drinking soda. And sparkling water is zero points, which is a huge win. Number three is to set an alarm for every few hours to remind you to drink some water. Maybe it's every hour, maybe it's every two hours, but that gentle reminder, that alarm will make you start drinking water if you've been a little bit of a slacker that day. And number four is try piggybacking. Drink water when you do your normal day-to-day activities. Maybe after you have your coffee in the morning, you drink a glass of water. Maybe after you brush your teeth in the morning or at night, you drink a glass of water. By pairing drinking water with things that you naturally do every day, you're more likely to be consistent in getting in your water. Number two is once you've picked one of those little tips and tricks that I just shared with you, now you need to implement a plan or a strategy to get your water in. When, where and how will you ensure that you get your water in? Now maybe that's piggybacking it, maybe it's sending an alarm. You have to do what works for you, but set up a plan and a strategy because we can come up with all the ideas we want. But if we don't actually put those ideas into motion by setting up a plan or strategy, then we fail at that idea that we had. And number three is to reflect on it. What worked and what didn't? Did you set alarms to drink water and when the alarm went off, you just went about your day? Did you tell yourself that you were going to drink a glass of water after your morning cup of coffee and you didn't? Reflect on that. What worked? What didn't? What do you need to change? And what do you need to implement to make sure that you're getting in the amount of water that you want to drink every day? Drinking water is so essential for overall health, but drinking water also helps with concentration. It also puts something in your stomach so you're less likely to overeat. And of course it helps keep your skin nice and plump and moisturized as well. So how much water are you supposed to drink every day? That's a question that I get all the time. We've been told that eight eight ounce glasses of water every day is ideal. Eight times eight is 64. 64 ounces of water is half of a gallon. As things have evolved and changed and as science has come into play, they say that the average individual should drink no less than 60 ounces of water every day. So just shy of half of a gallon. That's a great place to start because you have to remember that the foods that you eat, especially things like fruits and vegetables, have water as part of their makeup. So you're getting in some additional water with the foods that you're eating as well. The big takeaway is, is don't set yourself up for failure. Don't say I'm going to drink a gallon of water every single day when right now you maybe drink a glass of water every day. Start small, take baby steps and work your way up. If a gallon of water is your end goal, work your way up to that. Drink a lot of water. I add lemons or limes to my water at night and then they sit in there overnight in my big gallon jug. That's another great way to track your water is to purchase a gallon jug or half a gallon jug that tracks how much water you drink throughout the day. We get busy and we forget how many cups of water we drink but if you have a water bottle that tracks it for you, that's a really good way to keep track as well. I'll link a couple of my favorites off of Amazon, the one that I have and a half gallon version down in the description box for you. So drink your water, stay hydrated and of course you'll see success on the scale. Speaking of the scale, let's jump in to my weigh-in for the week. Like I said, I had a good week. I stayed on track, I exercised, I drank my water. So when I stepped on the scale, today I am down 0.6. So that means that I have lost all four weeks so far in the month of October and my goal is to have that exact same thing happen next week. I'm hoping to see the scale go down for the fifth and final week in the month of October. So I'm happy, I feel like I'm on a good path. I'm motivated, I'm excited, I'm being consistent and I'm seeing results. I'm still eating more than I've ever eaten before and I'm still consistently losing weight. So the thought and the philosophy behind how I'm approaching my lifestyle and my program is working for me and I couldn't be happier. So now I want to hear from you guys. Let me know how your week was. Did you gain? Did you lose? Was it what you expected? Do you drink your water? And also let us know down in the comments how much water you drink every day and if you made it to this part of the video, leave the water emoji. Either the droplets or a glass of water or if you're on a computer, just type the word water. Let me know that you made it this far in the video and of course, let us know how much water you drink and even some of your tips to get in your water. So if you enjoyed today's video, don't forget to give it a big huge thumbs up. And if you're new or you haven't yet subscribed, make sure you're subscribed and you hit the bell because I do weigh-ins every single Friday. Check out that description box down below for the recipe e-books, nutrition coaching, links, discounts to my favorite things. And of course, don't forget to head on over. Join us on Facebook. Help me by answering my polls. Guide me in the right direction for next year's content. Thank you guys again so, so much for watching. Happy Friday, friends. And I'll see you all in the next video. Bye.