👀 LOOK! INSIDE THIS WEEK ...
- In your WW Workshop: Brush off setbacks
- Video: Do "Healthy" Add Points
- WW honors Black History Month: Harriet Tubman
- Nine of our favorite February keep warm recipes
- A letter from DebW. WW Philadelphia General Manager
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Food: Take a step back, reassess, and move forward!
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Activity: We’ve got ideas to help you get back on track!
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Mindset: Turn any setback into a fresh start!
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Sleep: Reboot good sleep and put sleep disruption to rest!
- Studio and Virtual Workshop Schedules
- Inactive Member Offer $11.54/wk - $12.69/wk
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Brush Off Setbacks
Without Losing Momentum
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Have you noticed yourself “brushing off” a setback or challenge? The next time it happens, use these 3 steps to create a surefire action plan.
1. Tune in.
Pay attention to your thoughts after a setback. Are you relying on a “don’t worry, be happy” attitude, thinking everything will be OK and you can just worry about any challenges later?
2. Get specific.
If you notice you’re punting your problem down the road with that “don’t worry, be happy” thinking, ask yourself what steps you should take instead. Come up with what you’ll do to course correct.
3. Create a plan.
Choose an action-oriented plan that you’re confident is doable–and set a clear goal to do it by asking yourself: What will I do?” When will I do it? How will I make it happen?
This week in your WW Workshops-Studio and Virtual, we'll dive in deeper...
When you encounter a roadblock, do you brush it off and think, “That’s OK! I’ll deal with that later?” Around here we call that “don’t worry, be happy” thinking.
Ignoring it can easily lead to a little slip-up turning into a full-on slide.
And while sure, it’s tempting to think that way, your best bet to getting back on track is having an action plan for what you’ll do in the here and now.
This doesn’t mean you should be hard on yourself—being kind to yourself is important! But so is sticking to your goals. Stay in the present by checking in with yourself and making immediate plans for your future progress.
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This Week's Video:
You're Encouraged To Do "Healthy Things"
And Add Points To Your Budget
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Three Ways To Add Points
Daily And Weekly
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Eat more non-starchy veggies
What's a non-starchy vegetable? The list is long and on your app. But, it includes all of those colorful and great-tasting veggies you see on a party tray!
Here's the good news about them...for every cup you eat, you add a Point™ to your daily Budget! Better yet, they're rich in fiber so they keep you filled longer and help you lose weight.
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Stay hydrated and lose more weight
It’s no secret that staying hydrated is crucial to your overall health.
In fact, experts recommend that you drink at least eight glasses of water every day to boost your metabolism, give you energy and flush toxins from your body.
On your plan, for every 8 glasses you drink, you add 1 Point to your daily Budget. Add sliced cucumber, lemon, lime, seltzer counts, too!
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Move more
Track your activity, get rewards and fire up your motivation to move. Moving more = adding to your weekly Points Budget (unlimited); the number of Points depends on the activity, as well as your age, height, biological sex, and weight.
According to our nutritionists, regular activity plus following PersonalPoints™ leads to 20% more weight loss
Activities in disguise like walking your dog, playing with the kids, cleaning, even gardening count! Exercise is the single best prescription for heart health.
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WW Philadelphia honors Black History Month with a focus on the trailblazing black women whose names and stories aren't widely known but deserve to be honored, respected, and revered.
In our Newsletters, we'll focus on a new, inspirational black women throughout Black History Month
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Harriet Tubman
1822 – 1913
Harriet Tubman was born Araminta Ross. She would later adopt the name "Harriet" after her mother: Harriet Ross. The surname Tubman comes from her first husband, John Tubman, who she married in 1844.
Born into slavery, Harriet was raised on Maryland's Eastern Shore where the lines between slavery and freedom were often blurred. It was not unusual for families in this area to include both free and enslaved members. Harriet's own husband, John Tubman was a free black man. Her status, however, remained unchanged until she fled to Pennsylvania – a free state – in 1849.
Harriet would return to Maryland many times over the next decade to rescue both family and non-family members from the bondages of slavery.
Harriet wore many hats: She was an active proponent of women's suffrage and worked alongside women such as Susan B. Anthony. During the civil war, Harriet also worked for the Union Army as a cook, a nurse and even a spy.
Significant quote: "Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world."
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Hey You! C'mon back to PersonalPoints! |
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If your membership has lapsed, now is the time to start losing weight, putting more of
a focus on our health and living life full out!
...with the #1 Doctor-recommended
weight-loss program!
You’ll be doing Something Good for Yourself!
Cue applause! And we'll to shepherd you toward your goal, which begins with this: WW works because we consider the whole you –how you eat, think, sleep, and move and how all that impacts your weight-loss and wellness journey. In the end, you won’t just lose weight–you’ll gain a deep appreciation for the amazing things your body can do. These WW tools are here to guide you. And remember, PersonalPoints features individual plans for each and every member! No two are alike.
• An easy-to-live with food plan - Lose weight without missing out.
• A mindset tool kit - We’ll help you so that bumps don’t feel so frustrating.
• An activity strategy - Activity you enjoy? It exists–we promise!
• Healthy sleep advice - It’s easier to make smarter choices when you’re rested.
†Based on a 2020 IQVIA survey of 14,000 doctors who recommend weight-loss programs to patients
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WW Workshops
The Cornerstone of
WW Philadelphia
Workshops give you a private place to share your feelings and victories over your changing body.
Choose to join In Person in our Studio Workshops or Virtual Workshops from the comfort of your home. Both Virtual and Studio are scheduled throughout the day.
Just find what makes you feel the most secure, relaxed and welcome. We also offer personalized Virtual Workshops for Men, Lifetime Members over goal, and Members who want to lose 100lbs +
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The effectiveness of group support and motivation
is the formula for your success with WW!
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This week's message from DebW
Voice and General Manager, WW Philadelphia
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February 16, 2022
Hello WW Philadelphia Members,
Taking ourselves from a setback to a success is a true skill of extended weight loss and maintenance.
The interesting thing about setbacks is that we might conceive the seriousness of them as they correlate to the number of pounds we lost or are losing. I lost 94 pounds, so I keep myself concerned about 5ish pounds (a couple over and a couple under) of variance. Also, I’m just under 6 foot tall, which means that no one sees 5 pounds of difference on me, one way or another.
Then I think of the first Member who achieved Lifetime status with me when I was a newly minted Coach. She was very petite, a little over 5 feet tall, and small-boned. She lost 10 pounds to become a Lifetime Member and those 10 pounds meant EVERYTHING to her, as they should have.
I, having been someone who lost a larger number, had a hard time getting my head around the success of the ten-pound weight loss, until she said, “I wear two clothing sizes within those ten pounds." She was an attorney, requiring professional attire, so five pounds of leeway for her would be a significant setback!
Finally, I understood why people with naturally healthy weight get excited about gaining a couple of pounds.
Setbacks can be triggered by an environmental cue. They happen when we’re at the famous chain drug store on the corner, after a holiday like Valentine’s Day. The chocolate wrapped in red is being deeply discounted (to make room for the chocolate wrapped in pastels) and I have a $10 coupon that can be used on any purchase. I don’t know about you but $10 of deeply discounted chocolate is more chocolate than I should have anywhere near me!
Most of the time, it’s our lives and various life problems that get in the way of our weight loss and healthy habits. While food, or chocolate, might distract us from the thing we don’t want to think about for a moment, after the consumption is done, we’ll need to deal with that same life problem and the consequence on the scale.
The kind of setback that can be most treacherous is the one of boredom. Whether you’ve been a Member a few weeks, months, years, or decades, the boredom of what you are doing day in and out to lose or maintain can suddenly send many of us into a tailspin.
I experienced this recently when I became sick to death of my standard breakfast of eggs. Right at this moment if I look at a hard-boiled egg, I’m going to scream and dive into a stack of pancakes with (OK I’ll use sugar-free syrup) but look out!
Keeping your meal and snack game fresh means adding foods you love in and moving those foods you’re tired of eating (like eggs?) out. Sometimes this means
we need to revisit the WW Food Engine and take the PersonalPoints Food Quiz.
We can build a fresh new ZeroPoint Food list. I’m in! How about you?
Have a wonderful week!
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The 4 Pillars of the new program |
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Food: Take a step back, reassess, and move forward!
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Activity: We’ve got ideas to help you get back on track!
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Mindset: Turn any setback into a fresh start!
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Sleep: Get your 8! Heighten alertness, enhance your mood
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Enjoy Our Delicious Low Point Warm-ups
Favorite February Recipes!
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Personalized Virtual Workshops
Exclusively Customized And Limited Size Workshops
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Mondays @ 7 PM
Lifetime Members over goal
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Tuesdays @ 8 PM
Men's Night
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Wednesdays @ 7 PM
100 Lbs + over goal
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Why WW?
WW is the #1 Doctor-Recommended Weight-Loss Program.†
†Based on a 2020 IQVIA survey of 14,000 doctors who recommend weight-loss programs to patients.
U.S. News & World Report ranked WW the #1 Best Diet for Weight Loss for 12 years in a row (2011–2022).
WW is the Most Trusted Weight Loss Program as part of the BrandSpark® Newsweek Most Trusted Awards.††
††Voted Most Trusted Weight Loss Program by American Shoppers based on the 2022 BrandSpark® American Trust Study.
‡WW is the most proven weight-loss program ever with over 100 published studies, including 25-plus gold-standard randomized trials that demonstrate the effectiveness of WW for both weight-loss and wellness outcomes.
WW members lose 2x more weight than doing it on their own.ᶿ
ᶿDF Tate et al., 12-month randomized multi-country trial comparing weight loss between the WW program to a do-it-yourself approach where resource guides were provided. Under review. Funded by WW International, Inc. Results may vary.
Workshop Members lost 8x more weight than those who tried & lost weight on their own.*
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The WW Logo, Weight Watchers, Points, ZeroPoint, Wellness that Works and PersonalPoints are trademarks of WW International, Inc. ©2022 WW International, Inc. All rights reserved.
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