LOOK! INSIDE THIS WEEK ...
  • In your WW Workshop: How to actually achieve your goals
  • A letter from DebW. WW Philadelphia GM
  • Food: How to Get Through Your Hungriest Time
  • Activity: 6 Ways to Overcome a Difficult Workout
  • Mindset: Twelve weight-loss motivation tips
  • Sleep: Pillow talk: how to sleep better (and feel better too!)
  • Recipes: 9 ways to use some of April’s tastiest vegetables!
Three fast facts
we'll discuss in this
week's Workshops

1. When we’re struggling to reach a goal we’ve met in the past, self-critical thoughts often arise.

2. These self-critical thoughts can reduce our confidence in our ability to achieve our goal and may stop us from trying to reach it.

3. Breaking the goal down so it feels within our reach can help us quiet this unhelpful voice and makes it more likely we’ll reach our goals.
How to Actually Achieve Your Goals

It’s no surprise that the closer we are to achieving something, the more likely we are to do it. So what if your goal feels like it’s going to take forever to get to? Here’s how to make it reachable.

Try This!

  1. Let's say your goal is to do 50 push-ups. Does that feel impossible? Maybe it's because the number is daunting and you're convinced it'll take forever to achieve. Or you don't even know where to start.
  2. Instead of focusing on all those push-ups, create a smaller goal that's closer to where you are right now. Work toward that–five push-ups should be way more palatable.
  3. Did you achieve your goal? Chances are you're feeling pretty positive–and more likely to keep going. Think of the next step on your ultimate path. How does five more push-ups this month sound?


Let's dive a little deeper ... This week in your WW Workshop.
DEFINITION goal-gradient effect
The closer we get to a goal, the harder we'll try to achieve it.
No matter what the goal is, it can be super discouraging if the ultimate goal is far away or challenging. But if you move the goalposts for what you’re trying to achieve closer? Well, things feel pretty different.

Breaking goals down into smaller steps can not only help you build confidence that you’ll be successful—it can also build up some serious momentum to push you forward.
WW Workshops
Face-to-Face Support from Anywhere
‎
Get ready for the most inspiring 30 minutes of your week (or more, if you’d like!). Visit any of our Studios for an in-person Workshop, or curl up on your couch, grab your coziest socks, and pop into a Virtual Workshop from morning to night. Either way, you’ll live the new PersonalPoints Program with community encouragement exactly when you want it.

Check out our Workshop* and Virtual locations and schedules here:
*Note: When you click on Workshop Schedules (above), it will take you to FIND YOUR WORKSHOP page. Click on Studio. Put in the Zip Code or name of the Studio, and click the arrow. The next page will be the name and address of your studio. Scroll down and it will give you the times, dates, coaches' names, etc.
WW Workshops = More Success

Science shows that Workshop members lose 2x more weight than those who do it on their own.^ They’re led by our expert WW Coaches—alongside a group of members—for next-level inspiration.
Learn New, Practical Tips Every Week

From nutrition (what is a serving of pasta?!) to mindset (how to actually outsmart stress), no real-life weight-loss topic goes uncovered. Developed by WW’s team of nutrition and behavior change scientists, all our Weekly Techniques are proven to help you build healthy habits that last.
Includes Digital and Our Award-Winning App!

Lose weight with your customized PersonalPoints food plan, developed by our nutrition and behavior change scientists. With Digital, you’ll track food, activity, sleep, weight, water, and more, plus you’ll get weekly check-ins and progress reports, 11,000-plus recipes, and more.
^DF 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.
If your membership has lapsed, 5 reasons why you should come back!

There has never been a better time to start living your best, healthiest life on PersonalPoints™,
the first-ever weight loss program customized to the way you eat, move, and live.


#1 The #1 best diet for weight loss 12 years in a row.
Experts rated our science-backed program, based on creating healthy habits that fit your life, as the easiest and most effective.

#2 NEW! PersonalPoints™ is our most personalized weight loss program ever! PersonalPoints is our most individualized program yet: No two plans are the same! Yours will be designed specifically for you, to hit your personal weight-loss goals—all while eating the foods you love and living the way you want. Take our assessment to get your customized weight-loss program.

#3 You can GROW your PersonalPoints Budget.
Our new program actually allows you to add PersonalPoints to your Budget. How so? You add Points by developing sustainable healthy habits, which in turn boosts weight loss success. You can add to your PersonalPoints Budget by eating non-starchy vegetables, drinking more water and moving more.

#4 Eat what you love with ZeroPoint™ foods.
More freedom than ever - You'll never run out of healthy meal ideas. Eat everyday foods, learn new ways to combine them and create an easy, healthy lifestyle.

#5 The WW app is your weight loss secret weapon.
Track your weight loss, scan food barcodes, access 6,000+ recipes, connect with like-minded members, sync your fitness and sleep tracker and chat to a coach 24/7. The WW app is your constant companion for success.

Here's what you get

Virtual Workshops
+
Studio Workshops
+
Digital Tools

Here's what you get

Virtual Workshops
+
Studio Workshops
+
Digital Tools

Here's what you get

Virtual Workshops
+
Studio Workshops
+
Digital Tools
This week's message from DebW
Voice and General Manager, WW Philadelphia
March 30, 2022
Hello WW Philadelphia Members,
Something I have lived by for years is the attitude of gratitude.
 
I’m working from Arizona this week and it rained this morning. Smelling the rain in the desert air is one of those scents you never forget. Arizona rain makes people happy. In the last year working in Philadelphia, I felt the same way at first. Every time it rained, I was excited about it. Then it became routine and I forgot that rain, no matter how often it falls, is a gift. Today’s Arizona rain reminded me once again to always be grateful for it. Of course, there are times when we get too much of a good thing. Like last August when that remnant of a hurricane pushed through the Philadelphia area. Rain can be like dessert, a few bites are delicious and fit into plan. A plateful meant for four people isn’t so good.
 
Sometimes we forget to be grateful for what our bodies can do for us and instead get stuck on what they can’t do for us. I’m one of those people who cannot run. I couldn’t run if I had to. I can walk very fast but because of a back issue 20+ years ago, there’s no running. I’ve participated in many 5k charity walks and some people always run it. I admire runners. I’ve learned not to beat myself up and instead I’m thankful I haven’t ruined my knees and feet while doing the things I can do like riding, walking, hiking, and biking.
 
There are times I am simply grateful for not gaining weight this week and I’ve heard many Members say the same thing when getting off the scale. Taking care of this body, the only one we have isn’t a one-day, one-time deal. It’s for life.
 
I believe gratitude is also displayed when we do something for others. Remember to give the compliment, the smile, the hello, or the good morning you’d like someone to give you. Remember to say thank you for the smallest things.
 
Take a moment this week to express gratitude to yourself. Get a massage or the pedicure you’ve been putting off through boot season. Enjoy your time at your workshop with your WW Family. Try a new ingredient or food item that another Member says is delicious. Go out and feel the warmth of the spring sunshine on your face.
 
Have a great week and stay grateful,
DebW
General Manager
The WW 4 Pillars of PersonalPoints
These are the four pillars of WW's approach to weight loss. While each of these factors is important on its own, the combined power when all four work together is undeniable. Each affects the other, and they can all work together to help us achieve our health and fitness goals.
Food: How to Get Through Your Hungriest Time!
Activity: 6 Ways to Overcome a Difficult Workout!
Mindset: Twelve weight-loss motivation tips!
Sleep: Pillow talk: how to sleep better (and feel better too!)!
Spring is here ... yes, along with a few snowflakes!
9 ways to use some of April’s tastiest vegetables!
Sugar snap peas
Sugar snap peas are available year-round, but look for them in farmers’ markets starting in April, when they’re at their best. Avoid pods with dark specks, discoloration, or soft spots—all signs of age. Store them unwashed in a perforated plastic bag in your crisper drawer for three to five days.
Asparagus
Pencil-thin or thick and meaty, asparagus is the quintessential spring vegetable. Wrap unwashed asparagus in paper towels, then place in a plastic bag in your vegetable bin. Use within three days for the best flavor and texture. If possible, choose stalks that are about the same thickness so that they cook in the same amount of time.
Rhubarb
Rhubarb stems last about two to four weeks in the refrigerator. If your stalks wilt, stand them in a glass of water before use to help revive them. Though rhubarb can be eaten raw, it’s very tart and therefore best consumed when cooked like a fruit in sweet sauces and desserts.
Personalized Virtual Workshops
Exclusively Customized Workshops
Mondays 7:00 pm
Every Week
For Lifetime Over Goal
This Virtual Workshop is exclusively for Lifetime Members on their journey to lose 5 lbs or more to get back to their goal weight.
Wednesdays 7:00 pm
Every Week
For Members 100 lbs+ Over Goal
This Virtual Workshop is exclusively for Members on their weight loss journey to lose 100 lbs or more.
“Your goals are the road maps that guide you and show you what is possible for your life.” —Les Brown
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