WEEKLY WW WEIGH IN - BOY.... IT WAS A WEEK!!! 🫨 WEIGHT WATCHERS!

Hi friends, welcome back to my channel and a very special welcome if you're new here

My name is Jen. I'm a certified weight loss and nutrition coach who has lost and maintained a 140 pound weight loss

And it is Friday. So it is way in day. We're going to talk about my week

I had a crazy week. And we're also going to talk about this week's Weight Watchers workshop topic

And I'm going to share my way in. So if you're excited, give this video a big huge thumbs up

Make sure you're subscribed. Your bell notification is turned on so you never miss a Friday video as well as any of the

five videos that I upload every single week. And Sunday, I have the first video, the first stages

of building our brand new house. That video is coming out. It's a vlog. You're not going to want

to miss it. So subscribe and turn your bell on. Down in the description box, I will have nutrition

coaching. Highly, highly recommend those personalized macros and calories. That is what I follow to lose

and maintain my 140 pound weight loss, as well as one-on-one coaching for accountability

questions or to talk with me directly. Links, discounts to my favorite things

and come join our Facebook group. It's free. It's supportive. We would love to have you

are all down in that description box. So let's talk about my week

my way in, and the Weight Watchers Workshop topic. Happy Friday, friends

I hope you had an amazing, amazing week. Like I mentioned in the beginning of the video

I had a little bit of a crazy week. We're going to talk about that and then we'll talk about the Weight Watchers Workshop topic

and I'll share my way in for the week. So this week, like I said, it was crazy

but it was actually a really exciting week. We started on Monday the design of our new house

So if you missed my huge life update video that I put out a couple Sundays ago

I will link it for you. Tori and I are moving. We're actually building a brand new custom house

in a town about eight miles away from us, and we started the design center process on Monday

So basically what that means is we went to the design center on site for four full days

from 9.30 in the morning to 4 p.m. And we basically are designing everything in our new home. We're

picking all of the finishes, the colors, the counters. It was a lot. I'm not going to lie, it was a lot

It was overwhelming. It was very expensive. We spent way more, almost double on upgrades than we

thought we were going to spend. And we still to this day are still going back and forth with some of

the choices that we made and maybe taking something out, putting something in. So it was a

busy week. The design center, like I said, was Monday through Thursday. Today's the first day. We don't

have to go. But we actually have to meet with the electrician, the electrical design on Monday

So we're not done. We're not done. But we did make it through four full days, eight hour days

of designing our new home. And we love it. You guys, we love the aesthetic that we picked out

Like I said, on Sunday, I'm going to have the vlog. So kind of the beginning phases of this house

finding the land, going through the design, going through everything. You're going to have that video

live on Sunday. So make sure your bell's on so you don't miss it. And I'm going to show you kind of

the decor, the aesthetic that we're going with on the inside. It was really fun. It was just, like I said

really long days. And with that, we were gone all day, which means that we ate out lunch every single

day, Monday through Thursday. They actually gave us lunch at the grill on Monday. And then we were on our

own the rest of the week. So I ate out a lot this week. I had to pack snacks and things to bring

with me to the design center because we didn leave other than about an hour for lunch every day And by the time I got home it was dinner So I really had to pre bring my snacks and things with me

So it was just a lot. It was a lot this week, not to mention my normal work, coaching calls, filming videos

editing videos. It was a very, very, very busy week. But like I said, it was a really exciting week

And now that we've been through design, the next step is to break ground and start building our house

I'm excited for breaking ground. I think that that's definitely going to be a really exciting time for us

I want to be there when they actually break ground on our new house. We really want to be there through the whole process because we're documenting everything

for you. I want to vlog it all. I want you to know the good, the bad, of the ugly on building a new house, especially

if it's something you're considering down the road or you're just curious on what does the new build process look like these days

So I'm definitely going to be vlogging it all. It's been really fun, but it's been stressful

But I would say more than stressful. it's been rewarding, fun, and exciting

I was able to get in all of my workouts this week. I went to boot camp. I went to the gym

And actually this last Sunday, I climbed to Mama Khill in Tucson with my friend Lisa

It is the big hill that's straight up for a mile and a half. And then you go back down

The weather was beautiful. So we saw the most gorgeous sunrise. And what was really exciting for the first time

And some of you are going to be like, girl, you're crazy. But for the first time since moving to Arizona, I saw tarantula

And I was so excited. I wanted to see a scorpion, a tarantula, and a rattlesnake

Those are things, and a havelina. Those are things I wanted to see when I moved to Arizona, and I've seen a rattlesnake

I have little scorpions in my garage all the time. I see lots of havelinas, and the one thing I hadn't seen in real life, like in the wild, was a tarantula

And when Lisa and I were hiking to Mamak, we're, you know, walking along talking, and I see this thing kind of crossing the road

And I go, is that a tarantula? And, like, I literally ran over to it

I mean, I didn't want to scare it. but I wanted to see it and it was this big like hairy black and red tarantula and it's just moving across the path is the coolest thing I've ever seen. I was so excited to see one in the wild and actually there was an older lady walking behind us and she says is that a tarantula and runs over. It was just really exciting now do I want one as a pet no? Do I want to touch it? No. Do I think that they're kind of gross? Absolutely. But one of the things I wanted to see was just a tarantula in the wild and I got to see that on Sunday. So that was really the highlight of my height

I'm not gonna lie. I'm not gonna lie. I was excited about the tarantula. I really focused on getting

in my water this week just knowing I was gonna be out of the house most of the week. I made sure

that I packed protein bars, protein shake so that I got in my protein. I just tried to be mindful

this last week. I was not good at tracking my food. I only tracked my food a couple of days this

last week just because the full day of design was a full day and by the time I got home I was just

kind of over it and just wanted to chill and relax with the dogs. We typically

don't like leaving our dogs that long and we were gone all day long. So I just had to, I just had

to prioritize the things that needed to prioritize. And for me, that was getting through design

getting in my activity, drinking my water, and eating my protein. So overall, I feel like I

navigated a crazy week pretty well. I will say one thing that did suffer a little bit for me this

week was my sleep. And I think it's because I was just excited about the design process. I would

wake up thinking about things I would go to bed thinking about things So my sleep suffered a little bit and then on Tuesday we had massive thunder in lightning storms at 2 a And Lola right there Lola is petrified of thunder

So I was up with her from 2 to like 3.20 a.m. on Tuesday

Ended up just getting up at that point. So I got about five hours of sleep on Tuesday, then had to go to design for the whole day

So my sleep definitely suffered this week. And typically I sleep great

I do take Steles a sleep supplement. I highly recommend it. I will link it for you

I love it. Tori and I have been taking it for a long, long, long time. So I usually sleep really well

But I think just the mix of anxiety and excitement and thinking about the new house just it was

my sleep was a mess this week. So I'm really hoping to focus on getting in my seven to nine hours this next week

So overall, I had a great week. It was a good week. It was an exciting week. It was a stressful week

But overall, I am proud of myself for I'm happy with my week and how I navigated that

Before I jump into my weigh in, post my cycle, I did mention I was on my cycle last week

That is over. We're going to talk about my way in. Let's chat first about this week's Weight Watchers workshop topic

And that is how to build meals to keep you strong and energized

Lifting weights is really important for strength, for building and maintaining lean muscle

But that's not the only thing we need to focus on for strength. We need to focus on the meals and the foods that we're consuming

You want to make sure you're getting the right mixture of nutrients. You're getting the right amount of the nutrients, vitamins, and minerals in your food

So I want to share some tips and tricks from Weight Watchers with you on how to build these strong, lean, healthy meals

So try this. Step number one. Outline your day or your week of eating. Decide when and where you'll eat and how many points, calories, or macros you'll use

Step two, start with a protein base. For each meal, choose a zero point or low point, low calorie, low fat protein option

Things like chicken or turkey breast, which will give you 24 grams of protein. Pork tenderline, only to

two points for three ounces. Not that Greek yogurt, also high in calcium or salmon or other

oily fish, which is going to give you vitamin D to help with calcium absorption. Step three

add in your fruits, vegetables, and or grains. Try to work in produce that delivers extra calcium like

kale and broccoli. And step four, finalize your plan. Think about what sauces or dressings you'll

use and how you'll prepare your meal. My favorite part of this topic is protein and building all

of your meals and snacks around protein. I preach this. I talk to my coaching clients about this. I live

and die by this. All of your meals and snacks should be centered around protein. Then you add your

carbs and your fats, but protein is the basis of all of your meals. And really when we lose weight

it's very different than losing fat. Weight loss is made up of lean muscle, fat and water. Fat is

fat. And typically we lose weight, especially if we follow Weight Watchers or we're on a very low

calorie, low fat diet. And with that, we're going to lose lean muscle. And we really don't want to do that

We want to try to preserve that lean muscle, stay strong, fit, healthy

This is what's going to make you not skinny fat, but healthy and lean and strong

We want that body. We don't want skinny fat. We don't want skinny fat. We want strong, healthy, and lean

And you really have to focus on maintaining and building lean muscle while losing fat

That's where protein calcium and vitamin D come into play. So, protein research shows higher protein intake helps preserve muscle and promote more fat loss

on a weight loss journey Protein also contributes to your overall bone health Vitamin D and calcium on its own calcium is known for maintaining and fortifying bones but it works even harder when paired with vitamin D which helps the body better absorb

and hold on to calcium. Foods like sardines, milk, cheese, and certain cereals contain both

So making sure that you're eating a balanced diet. Not all low-fat foods, not all sugar-free foods, make sure you've got healthy fat in your diet

You're eating carbohydrates. You need carbohydrates and you're centering everything around protein and fiber

That's going to keep you full and satisfied and maintain that lean muscle. Again, we don't want skinny fat

We want lean, strong, and healthy. Let me know down below what are some of your favorite high protein foods

And if you want tips on how I get in my protein every day, you can watch my what I eat

in a day videos every Wednesday or search protein on my channel

I have so many videos dedicated to protein foods, protein supplements. I can give you a ton of ideas

We can also talk about getting in your protein on a one-on-one coaching call. So I'll have my nutrition coaching website at the top of the description box

And if you want to know how much protein you're supposed to eat, get your macros and calories done

I will give you protein, fats, and carb goals along with food choices, portion sizes, breaking it down by meal

It's very, very comprehensive and it will help you lose the weight, keep it off, and not be skinny fat

Be long, lean, strong, and healthy. I love my protein. I love my fiber

It's really the staple of my diet. It's what's helped me lose and maintain my 140 pound weight loss

Speaking of 140 pound weight loss, let's talk about my way in. So last week I was on my cycle

I actually finished my cycle up at the beginning of this week. I started to feel back to normal

Less bloated, less just bleh than you fill on your cycle. And the scale, the scale liked me this week

When I stepped on the scale this morning, I am down 0.6 pounds. So the little bit that I've gained over the

last couple weeks is gone, and I'm back down to my pretty much normal weight that I typically

maintain. I want to remind you, too, that maintenance is not a number. It's a range. So I actually

have a 10-pound window, and I like to stay in that 10-pound window. If I get outside of that

we rain it in. I have luckily been able to maintain that 10-pound window now for a year and a half

I've been able to build lean muscle, be strong, fit, and healthy. I eat a lot of protein, a lot of

fiber. And like I said, the scale liked me this week, I lost 0.6 pounds, which to me is a

maintenance. I always say that really anything under a pound, I consider that maintenance

whether it's a point this, that gain or point this or that loss. I consider it a maintenance

which is exciting. I'm in maintenance. I'm maintaining. We're going to take it, especially with the

crazy week and eating out literally every single day this week for lunch. So I'm really happy with how

everything this week turned out. It was an exciting week. I'm so excited to share this whole journey

with you guys. Let me know down below how was your week. Did you gain? Did you lose? What are your

favorite go-to protein and fiber options, let us know down below. And if you enjoyed the video

give it a big thumbs up, subscribe, turn your bell on so you don't miss the first video in our new

house blog, as well as nutrition coaching, get your macros done, know your protein, book a coaching

call so we can talk all about it. All of that is in the description box, along with discounts to

my favorite healthy things. And come join our free Facebook group. We'd love to have you

Happy Friday, friends. Here's to an amazing, amazing weekend and a fantastic

week and I will see you in tomorrow's grocery hall. Bye