👀INSIDE THIS WEEK
• In your WW Workshop: Make a plan for the unexpected
• National Heart Month! 5 lifestyle tips for a healthy heart
• Valentine's Day: Plan & enjoy dining out --Never say diet
• Video: Five PersonalPoints™ myths busted
• WW honors Black History Month: Dr. Rebecca Crumpler
• Lose 3X more weight with your partner
• Easy recipes for Super Bowl snacks and Valentine's Day sweets
• A letter from DebW, WWPHL, GM: The diet rut mentality
• The effect of perfectionism expectations on your 4 pillars:
• Food: Set yourself up for social success
• Activity: 10 tricks to fit in a workout
• Mindset: Think planning--not banning
• Sleep: Heighten alertness enhance your mood and more benefits
• Studio and Virtual Workshop Schedules
• Inactive Member Offer $11.54/wk - $12.69/wk
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This week in your WW Workshops
Plan for Unexpected (Tasty) Temptations
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Super Bowl. Valentines Day ...
Temptations right this way!
Start with these 4 simple steps ...
So someone brings a high Points™ dessert or appetizer to your Super Bowl party or Valentine's Day dinner —What to do? Remember, you're in charge! Follow these steps for what you’re going to do next. We'll elaborate throughout the week in your WW Workshop ...don't miss it!
1. Check in with your budget.
Lean on tried-and-true strategies. Maybe you have enough dailies or weeklies for a smaller portion or you can use rollovers. What about amping up your ZeroPoint™ foods intake or adding Points? Ask your Coach to elaborate on more ideas.
2. Look for any alarm bells.
Envision how you’ll feel one hour after eating that dessert. If you picture yourself with any regret or bad feelings, that’s an alarm bell. If not, enjoy and track! Talk to your Coach or other Members in your Workshop about how they handle the same situation.
3. Create a plan.
If a little siren went off, put some space between you and that food. Do something else and come back in 5 to 10 minutes before making a decision. Now that you have some distance, decide what you want to do. It's OK to be imperfect--if you expect to never slip up, you will always be disappointed --last week we wrote about embracing imperfection--do it!
4. Make your move.
Do you still want to eat that dessert or app after the delay? If so, bon appetite! (Just don’t forget to track it.) You just made a conscious choice.
We'll be diving in deeper this week in Workshops, so don't miss yours!
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Five simple lifestyle tips for a healthy heart
Plan for Unexpected (Tasty) Temptations
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“Protect my heart’s health” might not top your daily to-do list, but it should.
Making changes to your everyday --from what you eat, how much you move,what you think--we always say what's in your mind is as important as what's on your plate, even how much shut eye you get —can help you get heart healthy!
Show your ticker some love with these tweaks:
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Fill half your plate with fruits and vegetables.
The antioxidants and fiber can help reduce heart disease. The rest of your heart-healthy plate should include lean protein, such as skinless poultry, fish, beans, and nuts, and whole grains. Skimp on refined carbs, like white bread as well as cholesterol-raising saturated and trans fats.
Do this and you're getting a good start
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Cut out soda.
Too much added sugar is connected to heart-troubling obesity, cholesterol abnormalities, and diabetes. Regular soda, revealed the study, is Americans’ biggest source of added sugar (it has about 9 teaspoons per can), followed by cakey desserts. The AHA recommends a daily max of 6 teaspoons for women, 9 for men. Nothing better than water to keep you hydrated
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Schedule workouts.
Exercise is the single best prescription for heart health. It manages blood pressure, cholesterol, and blood sugar. Be sure to ink it in start off slowly and build: “Once exercise becomes habit, you’ll be more likely to stick with it,” she says. Block out at least 30 minutes for exercise, take a walk, ride a bike, practice yoga--hit the gym! Start with three and build to five times a week.
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Use the award winning WW App.
Track your activity keep track even get rewards and fire up your motivation to move. Sitting for too long can lead to insulin-resistance and inflammation, both risk factors for heart disease, says Dr. Michos, who gives patients her 20-8-2 rule (after every 20 minutes of sitting, stand for
8 minutes and move for 2).
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Turn off digital devices an hour before bed.
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WW Philadelphia 5 Myths about PersonalPoints™
Individual plan for every individual Member!
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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 woman
throughout Black History Month
Rebecca Lee Crumpler, first black woman to earn an M.D. Degree
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Rebecca Lee Crumpler
First black woman to earn an M.D. degree
There are countless Black women whose names and stories aren’t widely known but deserve honor, respect, and reverence.
Last week we featured the first black female to win Olympic Gold,Alice Coachman.
This week, meet Dr. Rebecca Lee Crumpler...
the first African American woman in the United States to earn an M.D. degree, a distinction formerly credited to Rebecca Cole. Although little has survived to tell the story of Crumpler's life, she has secured her place in the historical record with her book of medical advice for women and children, published in 1883.
Crumpler was born in 1831 in Delaware, to Absolum Davis and Matilda Webber. An aunt in Pennsylvania, who spent much of her time caring for sick neighbors and may have influenced her career choice, raised her. By 1852 she had moved to Charlestown, Massachusetts, where she worked as a nurse for the next eight years (because the first formal school for nursing only opened in 1873, she was able to perform such work without any formal training). In 1860, she was admitted to the New England Female Medical College. When she graduated in 1864, Crumpler was the first African American woman in the United States to earn an M.D. degree, and the only African American woman to graduate from the New England Female Medical College, which merged with Boston University School of Medicine in 1873.
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Valentine's Day -- What can you eat?
Eat, drink, be merry. Nothing is off-limits! Go out! Celebrate love!
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What can you eat?
Don't avoid those romantic restaurants because you're on a diet Youre not! So plan for a delightful and delicious night out! You're with WW and you're in control.
Everybody's plan is unique--check yours and create a delicious dinner that you'll enjoy! Compliment it with your favorite wine or cocktail (or two). Plan it yourself --and remember, if you're not perfect...it's perfectly OK!
What can't you eat?
Our team of nutritional experts created a program that really does let you eat your favorite foods--[nothing off limits]...lose weight and keep it off? Absolutely!
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Encourage your partner to join you!
You'll both lose 3X more and get out of the "Diet Mentality Rut"
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You’re Unique.
Your Weight-Loss plan should be, too.
Any questions about why you should come back...or why your partner should join you at WW, be assured we're the most trusted name in weight loss for
a reason--a lot of reasons!
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 2021 Brand
Spark® 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.
Workshop Members
lost 8x more weight
than those who tried
& lost weight on their own.*
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If your membership has lapsed,
now is the time to
Start Living Life and Losing Weight
with the #1 Doctor-Recommended
Weight-Loss Program!†
†Based on a 2020 IQVIA survey of 14,000 doctors who recommend weight-loss programs to patients
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Welcome back to your WW Workshop
We are a health and wellness organization. We consider the well-being of our Members and Staff our greatest priority as we provide a safe place for you to continue to enjoy your Studio Workshop. We take extra precautions over and above standard health and safety requirements. Masks are required.
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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 Studio Workshops or from the comfort of your home, in WW Virtual Workshops--scheduled throughout the day-- WW Philadelphia offers 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 2, 2022
Hello WW Philadelphia Members,
I remember a conversation between my Coach (then called Leader) and myself while I was in the process of losing 94 pounds. He asked me what I would attribute my steady and successful weight loss to, and I quickly replied, “I’m not eating any red meat, only chicken, turkey and tuna.” I admit I felt kind of smug and pure about my response.
My Leader wisely responded, “Is that a change you want to make for the rest of your life?”
Well, he certainly knew how to get me to start thinking! The truth was NO! I really enjoy eating red meat and I had no intention of giving it up forever. I was in --what I now call-- the diet mentality rut of thinking I had to give up certain foods in order to lose weight, which, by the way had never been successful for me on a long-term basis.
Another time a few years later, I was between WW Workshops and went through a drive-up window for a quick lunch bite. When I got to the window, the employee at the window said, “We’re so sorry the line was so slow today, we added a complimentary apple turnover to your order.”
My immediate thought was, I don’t need the temptation. I thanked the server and drove to the WW warehouse where I had planned on stopping for lunch. That turnover didn’t fit into my plan that day and because I was in a supportive environment it was easy to just throw it away.
However, that’s not always the right answer.
Eating is and should be an enjoyable experience. Food consumption is more than just nourishing our bodies. The taste, aroma, texture and even the way it looks is all part of our enjoyment of eating.
Working in favorite or special foods is sometimes an unexpected or unplanned eating pleasure and may push us over our daily Points target. That is OKAY! Weekly Points are there for us to use and don’t forget, the PersonalPoints program means YOU and I can add Points to our daily and weekly budgets by eating more veggies, drinking water, and moving more. This plan has got us covered!
So, do I eat beef? Yes, I truly enjoy it and eat it at least a couple times a week. Would I eat an apple turnover if it was presented to me? If it was a good one, worth the Points, YES, I would.
Losing and maintaining the pounds lost is not an all or nothing proposition. Enjoying foods you love is more than a suggestion it is a necessity to maintaining the pounds lost and getting out of the diet mentality rut.
Have a great week, stay well,
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Food • Activity • Sleep • Mindset
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Food: 6 tricks to help you stay on track!
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Activity: Turn downtime into "uptime."
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Mindset: Eat foods you love. Think planning, not banning!
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Sleep: Heightening alertness, enhancing mood & other benefits!
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Super Bowl Treats
Valentine’s Day Sweets
The Super Bowl and Valentine’s Day are here this weekend! We want to take the stress off these two big events with recipes on what you can serve so you can either be a Lombardi Winner or the Sweetheart of the day!
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Personalized Virtual Workshops
Exclusively customized and limited
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Offering three specialized Virtual Workshops...
Stay home if you choose and enjoy your group online!
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Mondays 7:00 pm
Every Week
For Lifetime Over Goal
Ready to do it? We're here!
This Virtual Workshop is exclusively for Lifetime Members on your journey to lose 5 lbs or more to get back to your goal weight.
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Tuesdays 8:00 pm
Every Week
For Men Only Is Back
Exclusively for guys!
Join a community of men, including your WW Coaches and Members, inspiring each other on a shared journey fueled by your like-minded goals.
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Wednesdays 7:00 pm
Every Week
For Members 100 lbs+ Over Goal
Inspirational & Motivational
This Virtual Workshop is exclusively for Members on your weight loss journey to lose 100 lbs or more. Led by a WW Lifetime Member who lost over 100 lbs themselves and trained to become a WW Coach.
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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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