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Hi, friends. Welcome back to my channel, and a very special welcome if you're new here
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My name is Jen. I'm a certified weight loss and nutrition coach, and it is Friday
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so it's weigh-in day. We're going to chat about my week, and we're going to talk about this week's
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Weight Watchers Workshop topic. So if you're excited, give this video a big thumbs up
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subscribe, turn your bell on, because we do a weigh-in every Friday, and I actually upload
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five videos every single week. Check out the description box down below where you will find
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nutrition coaching. Highly, highly, highly recommend those personalized macros and calories. That is how I have lost and maintained my 140-pound weight loss, as well as one-on-one
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coaching for questions, accountability, or to talk with me directly. Links and discounts to
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my favorite things, and come join my free, amazing, supportive Facebook group. We would
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love to have you. So let's chat about my week. It's definitely been an interesting one
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my weigh-in, and the Weight Watchers Workshop topic. Happy Friday, friends. I hope you had an amazing, amazing week. Happy Friday, friends. I hope you
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had an amazing, amazing week. Happy belated St. Patrick's Day, and happy Easter. I can't believe
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Easter is in March this year. Like I said, this has been quite the week for me. It's been really
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good in some aspects, and it's been really bad in some aspects. I really want to talk to you a
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little bit about the good and the bad this week. Let's start with the good. Let's start with the
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good that happened this week. On this last Sunday, I ran a 5K in Tucson. It was the Desert Leprechaun
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5K. It was with my bootcamp group, specifically with my friend Mel. There wasn't a lot of my
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bootcamp group that was able to attend this 5K, so I mainly spent it with my friend Mel
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And let me tell you, this 5K was so much fun. It was St. Patrick's Day themed. It was actually on
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St. Patrick's Day, so everybody was dressed up, wearing green. I rocked my green St. Patrick's Day
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t-shirt, some green lipstick, a green eye look. It was truly so much fun. And what was so amazing
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about this 5K is I beat my best 5K time by six minutes. That is pretty incredible. I ran this 5K
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in about 40 minutes, about a 12-minute mile, which was really good for me. I do a lot of walking
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I do a lot of jogging slash running and some walking. I try to do more intervals. To be honest
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with you, I'm not a big runner. I don't love running, but running is really great for building
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up my endurance. So I do like to do a walk run when I do 5Ks, similar to what I did in my first
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10K about a week ago in San Diego. So that was really exciting. Another thing to check off my
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bucket list was completing another 5K and of course beating my best time. Another great thing
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that happened this week is Trainist, the app that I've been loving. I've been sharing it a lot here
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on my channel and a lot of you have been loving it as well. Trainist is a free calorie counting
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app. MyFitnessPal, Loseit, those other apps out there, you have to pay for the premium version
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in order to really do anything in the app. The free version is very, very limited. Well, Trainist
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is a completely free app. There's no ads. You can build recipes, scan foods, track your food. It's
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a newer app to the market, but what's really exciting is as of March 21st, they've added some
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really exciting features to the app that are literally game-changing in a weight loss journey
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You're now able to check in in the app every single week, track your weight. That is very exciting
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because you're not having to track your weight in separate apps. You can actually do it directly in
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the Trainist app where you're tracking your calories and your macros. And even more exciting
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you can now upload progress photos into the app. So you can see your progress based on photos. Now
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I highly recommend this because as you know, the scale isn't always our friend. And I talk all
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about how to track your progress and your success in ways not relating to the scale. And one of
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those ways is measurements. And the other way is pictures. And you can put all of this information
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now into the Trainist app for free. They're constantly upgrading that app. They're constantly
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adding new features and it's free. Who doesn't love a free way to track calories, your progress
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and your weight? They are going to be making some other changes to the app as we move through 2024
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I'll definitely share those with you, but I have been loving this app. I find it to be very user
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friendly, very accurate when I'm looking at foods, when I'm scanning foods, it's extremely accurate
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And it's very easy to build recipes and track those recipes in the app. So I will link the
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Trainist app down below for you. If you haven't downloaded it already, definitely do, especially
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with all of these amazing upgrades and features that they've added. So I've been loving that
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I input my weight into the app. I input my photos into the app and now I'm tracking my progress
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weekly in the app as well. Absolutely love. I'll link it down below for you. But that was an
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exciting thing that happened this week as well. Like I said, this week had some challenges. This
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week was a little bit sad for our family. If you saw Wednesday's What I Eat In A Day, you know that
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Lola officially has relapsed into her lymphoma cancer. We got confirmation on Monday, actually
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the day I was filming Wednesday's What I Eat In A Day is the day I took Lola to the oncologist
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anticipating that her swollen lymph nodes were relating to her high calcium. And we were given
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the news that she unfortunately had fully relapsed into lymphoma. So it was very heartbreaking. You
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can see that in Wednesday's video was very sad for me. It's still sad for me. I'm trying to hold
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it together for this video, but we did make the decision also on Wednesday that we were going to
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embark on another chemotherapy journey with Lola. You know that we put her through what's called
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this CHOP chemo protocol. Almost a year ago, she actually was in remission over a year. The average
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is a year. So Lola exceeded the average. She went into remission within the first four weeks of the
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chemo protocol last time. So we decided that based on her not displaying any signs of sickness
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she's actually completely her normal self. Even when she was diagnosed originally with lymphoma
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she acted completely normal. And because she is healthy and in a healthy state, we decided to go
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ahead and go through that chemo protocol again. She navigated that really well last time, and
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we're hoping to have those same really good results. With going through this protocol a second
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time, the average remission is about half of the first remission. So Lola being in remission a
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little over a year, the expectation for the second round of this chemo protocol is about half of that
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So six to seven months on average, but we're hoping for more. And then after this lab, this
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next protocol, she's unable to have this chemo treatment again, but there are other rescue
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protocols available to her. We're hoping we don't have to use those. Lola is an older dog. She's
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about 11 and a half. We're not 100% sure because she's a rescue, but based on Diesel's age versus
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Lola's age, I brought her into our family. I'm guessing that's about her age, and she's definitely
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a senior dog. She has a white face and her little fur, her brindle fur is starting to get some gray
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but she's healthy enough to go through whatever we can put her through to help her make it through
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this second round of lymphoma. This protocol is extremely expensive. It's well over $10,000
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which is what we spent the last time we put her through that. We're spending that again to put
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her through it this time, because if we didn't do this, then her lifespan is weeks to months
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and that's just not an option for us. I can't think of a better way to spend my money than to
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take care of my baby and hopefully allow her to live out the rest of her natural life cancer-free
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and healthy. It was a big blow to us this week. It was something that I've been expecting, I guess
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over the last year. I mentioned in a previous video that I've had anticipatory grief for the
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last year, because it wasn't a matter of if she was going to relapse, it was a matter of when
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Every day I worried about her. Every month I worried about her. Every checkup I worried about
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her. This is truly just the day that we've been dreading. I feel really lucky that she was in
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remission over a year. I feel really lucky that she's happy and healthy at this point, even though
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she has cancer. Let's move into my week. Let's move into the rest of my week, and let's talk
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about the Weight Watchers Workshop topic before I share with you my weigh-in. With the ups and
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downs this week, overall, I had a good week. My food was really good this week. I really focused
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on getting in my water, moving my body. I got in all my exercise this week. Before I share my weigh-in
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though, let's talk about this week's Weight Watchers Workshop topic. That is a surprising
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way on how to make healthy choices easier. Are you having trouble staying active? Are you having
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trouble with snacking? Are you scrolling on social media when you should be sleeping? All totally
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normal. Us as human beings love the path of least resistance. We don't want to do hard things. We
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want to do things that are easier, and that includes the items I just mentioned. And that's
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where science fact friction, so to speak, comes into play. One part of our body says, do the path
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of least resistance, and the other part says, do what's going to work. So there's a way to kind of
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have a healthy balance of these two things. So try this. Think about things you want to stop doing
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Maybe it's snacking on sweets after dinner. Maybe it's scrolling social media before bed
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sleeping instead of taking a walk. Number two, how does your space make it easier to keep doing
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these things that aren't helping out your weight loss journey? Maybe cookies are kept front and
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center in your pantry, or your phone is always next to you in the bedroom, or you can snooze
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your alarm and quickly fall back to sleep. Number three, brainstorm ways to make one of these
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behaviors harder on you. Make them harder to do, then make a plan. I'll move the cookies to the
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back of a rarely used cabinet, and I'll keep a bowl of fresh fruit on the counter for snacking
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Again, we do not want to take the path of least resistance. So if those unhealthy behaviors are
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made to be hard for us, it's a lot less likely that we'll do them. And if those healthy behaviors
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are easier, it's likely that we'll do those as well. It's all about changing those unhealthy
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behaviors into those healthy behaviors, and making those healthy behaviors the path of
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least resistance. Truly, the easier it is to do something, the more likely you are to do it
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And that's just human nature. It doesn't make you a bad person. We're all humans. So we all want to
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take, again, that path of least resistance. But this is also hackable. Again, by making the habits that
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you want to break harder on you, you're less likely to do those unhealthy habits. Now, this doesn't
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mean you can't hit up your local drive-thru, that you can't have a sweet treat after dinner, and that
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you can't scroll social media before bed. Just like anything else, it's all about balance and
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moderation. We just want to kind of interrupt those automatic unhealthy habits, make them a little bit
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harder, and make those healthy habits a little bit easier. This is something each and every one
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of us struggles with. There's some unhealthy habit that we all struggle with. And by making that
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harder, I promise you it's going to make the healthier ones a lot easier. And with that, you're
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going to be able to reach your goals, and you're going to be able to maintain those goals as well
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especially weight loss, your health journey overall, fitness, whatever it is that you need to work on
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It's going to make it a lot easier for you to reach your goals. So I really like this topic
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It's all about, again, using the path of least resistance for healthy habits instead of unhealthy
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habits. Let me know down below, what are some of the unhealthy habits you used to have that you now
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focus... And what are the healthy habits that you're now focusing on? And give us your tips and tricks
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on how you navigated that, and how you made those healthy habits a priority for you. I definitely
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want to hear from you down in the comments. Now, let's jump into my weigh-in for the week
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Last week's weigh-in, I maintained my weight loss. This week, my weight was really weird. I actually
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had this conversation with one of my coaching clients who was struggling with navigating the
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scale and learning that the scale isn't the most important piece. So we talked a little bit about
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my personal weight journey this week. I will tell you that for the majority of this week
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my weight was up not one, not two, but three pounds. Randomly, a spike in my weight of about
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three pounds. And that stayed three pounds up on the scale through Tuesday. Finally, Wednesday
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morning, my weight dropped down a couple of pounds, but I was still up a pound on the scale
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I've been a little bit more active between the 10K, the 5K, and then my normal exercise. I'm
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always sore. I really push it at bootcamp. I push it in the gym, and I've been pushing it with this
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new app that I've been using for my gym workouts. So my soreness has increased a little bit. I've
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been really focused on taking my 1UP Pure Rebuild, which is a creatine supplement, and my 1UP BCAAs
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Those have been game-changing for me. Speaking of game-changing, my friend Amy, who I had
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cosmetic surgery with that was just here visiting, she tried the 1UP Creatine Pre-Rebuild when she
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was here. She texted me the other day and said that it has literally changed her recovery game
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She's a fitness instructor, so her and I are both sore constantly. We swear by Pure Rebuild. It is a
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game-changer. I'll link it down below for you if you're interested in checking it out. I actually
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have a 20% off discount for 1UP. I use the discount. Amy uses the discount. Amazing product
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So I feel like that's helped with my recovery, and I think that that is why my weight kind of
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trended down after it drastically spiked up the beginning of the week. I did a lot of maintaining
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this week after that. I did a lot of up and down this week after that. But when I stepped on the
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scale this morning, I'm actually down 0.4. So I lost 0.4 pounds this week, even after the scale
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spiked up three pounds. I want you to take away from this that that spike up on the scale is not
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weight gain. It is simply a fluctuation. Now, can that fluctuation stick around? Absolutely. Can it
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stick around for days? Absolutely. But I promise you, and I swear to you, that the scale will
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eventually catch up, and that weight fluctuation will go away. I am constant living proof of that
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because as I got closer to maintenance and as I'm in maintenance mode, essentially
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my weight is all over the place, and that is absolutely normal. That's why we focus on other
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things like doing our first 10K, beating our best 5K time, drinking our water, eating our protein
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That's why we focus on those things, those NSVs, like our clothes fitting better
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our measurements going down, noticing changes in our pictures. That's what we want to focus on
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because the scale doesn't always give us the best indicator of our success, and the scale will spike
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up and will spike down. Weight loss is not like this. It's not going to always trend downward
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So you have to anticipate those weight fluctuations. But this was a big eye-opener
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for me this week, and just a reminder that the scale isn't the only indicator of overall success
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because at the end of the week, I'm down 0.4 pounds. I'm feeling really good. I'm really
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proud of myself. Through the stress of this week, to actually be able to go down in weight
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is amazing to me. So I'm super grateful, and again, I'm super grateful for all of you. Again
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thank you for your love and support with Lola. It really, really means a lot to me. I will keep
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you guys updated on her. She is officially going through the five-month chemotherapy process. She
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actually received her first treatment on Monday, and we are going every Tuesday for the next about
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five months. Her lymph node shrunk pretty dramatically in the first about 24 hours
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after her chemotherapy. So fingers crossed, that's an indication that it's going to work again for my
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sweet girl. So again, thank you for everything. I want to hear from you guys on your healthy habits
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I want to hear from you how your weight loss was this week, kind of what you've learned this week
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from the scale and what healthy habits you're forming. Let me know everything down in the
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comments. And if you enjoyed another weigh-in, give this video a big thumbs up. Again, subscribe
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turn your bell on so you don't miss any future videos. And don't forget to check out the
15:15
description box for 1UP Nutrition, the free trainist app. It will be linked down below for
15:20
you. Check it out. It's pretty darn incredible, as well as discounts to my other favorite things
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And come join our Facebook group. We'd love to have you. Thank you for watching, and I'll see you in tomorrow's grocery haul. Bye
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