WW (Weight Watchers) Chat #239: Overcome Obstacles with Music

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WW News September 2021:

  • WW has teamed up with Daily Burn where you can stream up to 700 kinds of workouts starting at only 15 minutes. You’ll even earn FitPoints when you track!  Join for two months FREE using your WW app here
  • Did you know there is a filter feature already built into your WW app? I can’t believe I’ve never noticed this and it took technology-challenged leader Gwen to show me how to get there. On your WW app go to:
    • My Day
    • Use the “explore recipes and food” toolbar
    • Type in any word like “apples or Applebees”
    • Next to the header Food Items, a blue Filter option pops up
    • Touch Filter and choose
      • Sort by SmartPoints
      • Food Type
      • How Many SmartPoints?
      • Dietary Preference
    • Hit apply and you are ready to go!
    • Done filtering or need to try a different filter? Hit Clear in the upper right hand corner and apply again…all set!

The month’s theme is “Obstacle Breakthroughs” and will help us find a way to recognize our obstacles, face them, and crush them!

 

Last week during Chat #238: More Confidence at The Scale! we realized that many of us have the same before weigh-in rituals in an attempt to alleviate some of the anxiety that comes with preparing to step on the scale. How many of you have developed pre-weigh-in rituals like:

  • Wearing the same clothes
  • Pottying before you hit the scale
  • Lucky weigh-in shoes
  • Same time of day/place 
  • Always picking the same scale

Even though the scale is just an inanimate object that doesn’t get to determine your day, your week, or your self worth you can’t just ignore it. The scale does, however, provide valuable data that over the long run needs to be used during your journey. Ignoring the scale doesn’t make it go away, so let’s make a plan on how to have more confidence leading up to it!

  1. A Time and a Place – It doesn’t matter when or where but once you decide stick with it 
  2. Pep Talk – Before you ever step on the scale give yourself a pep talk. Remember how you tracked this week or the extra walk you took on lunch
  3. Post Game Plan – Win or lose, go ahead and decide what you’re going to do after you enter your weight in your app even BEFORE you get on the scale

Your homework for last week was #ScaleConfidence. Tell us when and where you will weigh and what your post game plan is….and then type it, snap it, however you want to share it and then tag me for your next cool badge!

Let’s see how you did!

  • Sylvia used to weigh in on Monday mornings but that workshop was cancelled and now she weighs on Tuesdays. She weighs in before any coffee or food, wears the same kind of clothes, weighs in sock feet, and after weight she stops for a large skinny latte!
  • Lynn has always weighed in on Tuesdays and continued that at home. Her routine is to get out of bed, potty, and then step on the scale. Afterwards she gets dressed, eats her breakfast, and starts her day. Her Tuesday meals after weigh-in are usually higher than her Monday meal. She reminds us that the scale is just a measure and doesn’t dictate the day! 
  • My pre weigh-in ritual has changed since we are back after the Covid closure. I used to obsess about which scale I weighed on and now I’m just happy to be there! I wear a similar outfit each time, always potty right before (even if I just went before I left work hahaha), and John and I have started pre-planning an after workshop treat of either nachos or pizza. Since I know it’s coming every week I don’t go crazy!

Bravo, you did it!

 

This Week’s Topic: Overcome Obstacles with Music!

What’s your guilty pleasure song? You know, the one that no matter where you are your feet start tapping and you can’t help but sing along.  

Last night I was walking Dusty on the main drag in downtown Knoxville and could hear music literally blaring from somewhere down the street. Heads were turning, frowns were forming, and then suddenly…up rode a huge guy, on a huge Harley, covered in tattoos and a t-shirt that said “I Hate People”. But for an entire block I could see heads bobbing, toes tapping, and I couldn’t help but start singing along. The image was “I’m a rough and grumpy tough guy”…but Stephen Perry bolting out “Don’t stop…believing…hold on to that feeling…street lights people” changed the mood!

 

Music does just that. Whether it’s soft jazz calming your soul or hip hop getting your groove on, music can boost your mood, remind you of fond memories, and even make you exercise faster or longer.

So how can you add music to your weight loss routine?

  • Make a playlist of songs for:
    • Relaxing
    • Exercising
    • Mood lifting
  • Find a service that works best for you like:
    • Spotify
    • iTunes
    • A real CD player
    • Amazon Music
  • Decide when and where you will listen to that playlist:
    • Walking (did you know you can look for music that is a certain BPM beats per minute to match your pace or pick it up?)
    • Cleaning (I hate cleaning but man it goes by faster if I have on some good tunes)
    • Relaxing 
    • Distracting yourself 

 

This Week’s Homework: #PlaylistPlan

Your homework for this week is #PlaylistPlan. Make a plan with your playlist! Find a few songs, make a playlist, name it and tell us when you will use it!….and then type it, snap it, however you want to share it and then tag me for your next cool badge!

Don’t forget to do your homework #PlaylistPlan and tag me when you share on social media!

 

Extra Credit: WW On The Go (Part 2)

Last week we talked about taking WW On the Go, tips and tricks for staying on plan and making good choices even when you’re out and about. This week, since we’re talking about busting up obstacles, we’re going to make plans for our next holiday obstacle –  Labor Day! We’re planning to take Alyssa on a little adventure for Labor Day so I’m going to walk you through how I’m packing and preparing for the excursion.

 

Labor Day is traditionally filled with hot dogs, hamburgers, potato salad, macaroni salad, and more foods that will cost you TONS of points. So instead, I’m packing a cooler and bringing my own food for our Labor Day festivities. Here’s what I’m packing in my cooler:

  • Hard Boiled Eggs – If you’re eating them right away, go ahead and peel them. If you aren’t planning to eat them right away they keep longer in the shells, so I put them (shells and all) into a plastic egg tray and wrap a hair tie around it to make sure it stays closed.
  • Snack Bin – you can repurpose any container with a lid to create an easy grab-and-go snack bin! We fill ours with individual packages of nuts, fruit bars, granola bars, crackers, and other individually-wrapped snack packs. For easy traveling, we put our snack bin down in the cooler with 
  • Sturdy Fruits and Vegetables – we like bananas, clementines, snow peas, and carrots!
  • Reusable Containers
  • Bumblebee Tuna
  • La Banderita Carb Counter Tortillas
  • Jif To-Go packs
  • Kosher dill petites (individual cups)
  • Applesauce
  • Cheese sticks or cubed cheese
  • Pre-cooked bacon
  • That Man’s turkey tenderloin
  • Plasticware – bonus points if you can repurpose unused to-go plasticware from ordering in restaurants!
  • Frozen Mini Bottles of Water – These are perfect for hiking because they won’t weigh down your backpack and keeping them frozen creates built-in ice packs for your cooler

 

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