WW (Weight Watchers) Chat #220: Make Your Habits Stick

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WW News April 2021:

  • KNOXVILLE GIRLS!  Saturday, April 17th there are IN PERSON workshops with Sheryl M at 8am and 9:30am. Monday, April 19 there is one in person workshop with Gwen R at 12:15pm. On Thursday, April 22 there is one in person workshop at 12:15pm with Sandi P
    • Wellness Check-Ins (no workshop, just check in)
    • Cedar Bluff Main Location (9208 Kingston Pike)
      • Thursdays 10am – 11:30am as of April 22
        • Saturdays 9am – 11am
    • Powell( Beaver Creek Cumberland Church)
      • Tuesdays 8:30am – 9:30am
    • Maryville (Maryville Church of Christ)
      • Saturdays 8am – 10am
    • Don’t Know: When new workshops will open, but if these first are well attended, Covid protocols are followed and everything stays on course it sounds like Maryville and Powell may be next!
    • Do Know: You should check Connect before you drive in to a workshop in the unlikely event the Studio has been temporarily closed due to an uptick in numbers in our area or someone at a studio is exposed
    • Do Know: There are no reservations required but seating is limited and is first come first serve
    • Do Know: Additional seating and workshops will be determined by how attendance during the Phase 1 reopening.  For now Cedar Bluff studio will be limited to 34
    • DO KNOW!: Until today I wasn’t sure how this would affect Lifetime Members in good standing when we shut down for Covid.  BREAKING NEWS:  Please don’t let this news keep you from going to a workshop…but if you attend a physical workshop or wellness check-in prior to June 30th and are not within 2 pounds of your goal weight you will have to pay.  If you were in good standing and are currently waived from fees until June 30th and do NOT attend an in person workshop you will not need to pay but you will need to check in between June 1st and June 30th to and be no more than 2 pounds over goal to maintain that status.
    • Do Know: Some Zoom workshops (Virtual) will end as the in person workshops start to expand after Phase 1
    • Don’t Know: When those Zoom workshops will end
    • Do Know: I’m SUPER PUMPED to sit my bottom in a chair again but I’m also SUPER SAD that our Sundays afternoons together may come to an end with Gwen. Seriously. I hadn’t even considered that while I was praying for bottoms in chairs….so we need to think about how we handle this face to face time together…ok?
  • To find a wellness check in: Go to WW → Connect → and find the Kingston Pike – W Knoxville, TN group for more info. You can also join me on Sunday afternoons at 2:30pm eastern in this same virtual workshop with hostess Gwen, my fave WW’er and the inspiration for the name of our group If You Have an Egg! East TN Lifetime Members who were in good standing when COVID started have had their membership extended again until the end of June 2021. You will need to attend a Wellness Workshop during the month of June to continue those privileges.
  • Danya pointed out during the WW Zoom meeting today that if you will find the icon that looks like a floppy disc at the bottom of your app, touch it, then touch “see more WW Techniques” it brings up all of the most recent Weekly Topics…thank you Danya!
  • The month’s theme is “Build Healthy Habits” and focuses on finding ways to make healthy habits almost effortless by creating HABIT LOOPS.  A CUE, triggers a BEHAVIOR, which in turn leads to a REWARD.  Stay tuned all month for more!
  • Jordan’s Skinny Syrups is coming out with more amazing flavors and combos than we can stock at KC Kitchen Center so if you need something we don’t have you can order it with a 10% discount using code EGGLADY10 at checkout!
  • Personal News: we are beginning to receive a tiny stipend from YouTube affiliate marketing each time you watch one of our On Demand Chat or recipe videos all the way through.  It doesn’t cost you a dime but soooo helps us to continue to bring you great content. And the more Subscribers we have the more you help…so please SUBSCRIBE, WATCH, and SHARE!

 

Last week during Chat #219: Do What You Want, Not What You Don’t we discovered that sometimes it’s just as hard to stop a bad habit as it is to start a good one, but it seems super easy to keep up a habit you wish you could stop!

So is the habit that’s so easy one you really want to stop? Or is it something that could stay in your routine if it was just tweaked a bit? But how do you decide?

  1. Loop It: When you catch yourself in a habit, check it with the Habit Loop: What happens right before (Cue)? What action does it cause (Behavior)? What is likely to happen right after (Reward)?
  2. Decision Time: Is this habit one you should keep, or should it be modified to produce a better result?
  3. Status Quo or Let it go: If you want to keep the habit find one thing about it that you can guard or protect to make sure you can keep it up. If it’s time to let it go and change it up, find one thing you can alter that will take it in a completely different direction

Your homework for last week’s chat #StatusQuoOrLetItGo was to pick a habit and decide, will you keep it the same or is it time for a change…then type it, snap it, however you wanted to share it and then tag me for your next cool badge!

Let’s see how you did!

  • Katy says one habit she needs to change is going to the gym. She’s fully vaccinated and her game plan is to schedule two trips this week!
  • Sherry is going to keep a good habit going. She’s not much of a gym person so instead she’s going to keep doing the Facebook, YouTube or WW exercises she’s been enjoying. Sherry says the sky’s the limit!
  • Sandra reminded herself that just because it tastes good you don’t have to eat it all. She’s going to start putting her leftovers up BEFORE she starts eating to make sure she only eats the portion she intended to!

Bravo, you did it!

 

This Week’s Topic: Make Your Habits Stick

When you think about habits (good or bad) and your weight loss and wellness journey they all pretty much fall into one of four “pillar” categories: 

  1. What are you eating?
  2. How are you moving?
  3. When are you sleeping?
  4. What are you thinking?

 

The eating, moving, sleeping and thinking (mindset) pillars form foundations for almost every other decision and yes habit along our journey. The way to really make sure a habit is going to stick starts with choosing a pillar. The rest is rinse, repeat, rinse, repeat…let’s get started!

  1. Pick a Pillar: Decide whether you are going to focus on eating, moving, sleeping or thinking (mindset)
  2. Use Your Brain: To pick three behaviors that will help you focus on that pillar
  3. Choose One: Choose one of those behaviors and plan a way to repeat it three times this week
  4. Take a Look Inside: How did it make you feel?  If you felt proud, gratified, craving more then “stick” with it!

 

This Week’s Homework: #StickyHabits

Your homework for this week is #StickyHabits. Pick a behavior from one of the four pillars that you are willing to fit in THREE TIMES this week…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 #StickyHabits and tag me when you share on social media!

 

Extra Credit: Warm Weather Treat Test!

I’m telling you when I take one for the team, I take one for the team. As the weather gets warmer it’s going to be time to bring out those warm weather treats but we want to make sure we’re still being point-conscious and making good choices when we treat ourselves. So in today’s extra credit I’ll be reviewing some popular options for you!

 

Outshine No Sugar Added Fruit Bars (Strawberry, Tangerine, Raspberry)

  • Made with real fruit juice
  • Sweetened with sorbitol
  • Serving size – 3 bars
  • 1 bar is 1 SP regardless or flavor
  • All food coloring comes from natural sources

My review: Tons of fruit flavor! These are absolutely delicious and I felt like I was eating a frozen tangerine.

WW Chocolate Fudge Bars (Snack Size)

  • Low fat
  • Serving size – 3 bars
  • 2 SP per bar

My review: It tastes like chocolate pudding – absolutely delicious! But it melts SO quickly it’s definitely going to be an indoor-only treat.

Yasso Pistachio Brittle Greek Yogurt Bars

  • Serving size – 1 bar
  • 4 SP per bar (but this bar is over twice as big as the others we’re reviewing!)
  • 5 grams of protein from the Greek yogurt
  • No sugars or sugar alcohols
  • No artificial flavors

My review: Definitely another indoor-only treat since it’s made of yogurt. The pistachio flavor is mild but delicious, and the texture is so creamy. And it’s a very large bar compared to the others.

Halo Top Pineapple Fruit Pops

  • Made with real fruit
  • 65% less sugar than other fruit pops
  • Sweetened with stevia
  • Serving size – 2 pops
  • 2 SP per pop

My review: Incredibly strong, fresh pineapple flavor! Even before tasting it, this pop smells like a freshly chopped pineapple. So refreshing!

So, which ones is my favorite? You’ll have to watch the video above to find out!

 

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