WW (Weight Watchers) Chat #221: Habit Piggybacking

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WW News April 2021:

  • KNOXVILLE GIRLS!  Saturdays there are IN PERSON workshops with Sheryl M at 8am and 9:30am. On Monday there is one in person workshop with Gwen R at 12:15pm. On Thursday 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.
  • 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 #220 Make Your Habits Stick we discovered that 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!

Your homework for last week’s chat #StickyHabits was to 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 wanted to share it and then tag me for your next cool badge!

Let’s see how you did!

  • Mary Ann picked sleep. She set her fitbit to tell her when it was time to wind down. It helped her to get ready to get in bed. She found herself getting a better night’s sleep! 
  • Lynn chose moving.  After each meal she went for a walk around her house from room to room. She did this three times a day for three days this week. After each time she felt better and better to the point of planning on doing it three more days next week for a total of six days for the week!
  • Sandy picked mindset. She put a sign in both bathrooms reminding her to be grateful for one thing each day. Sometimes by bedtime she’ll have a list of 10-15 things from the sunshine to a new roll of toilet paper!

Bravo, you did it!

 

This Week’s Topic: Habit Piggybacking

Piggybacking means just that….in this case, it means when you are already successful with one habit you can link or piggyback another one. If you’re already successful with the first one, tagging another one with it increases your chances of success!

 

Think about it this way.  Every time you brush your teeth the next thing you do is__________

That may be different for all of us but because you are in the habit of (A) brushing your teeth, you have piggybacked or successfully added on (B) which is a habit of the next thing you filled in the blank with.

Some tips for effective habit piggybacking:

  • Pick an (A) that you’re already consistently successful with
  • Pick an (A) and a (B) that have at least a little something in common.

 

This Week’s Homework: #PiggyBacking

Your homework for this week is #PiggyBacking. Pick a behavior you are already in the habit of doing (A) and add another behavior or activity you would like to become a new habit (B)…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 #PiggyBacking and tag me when you share on social media!

 

Extra Credit: What Does 100 Calories Look Like?

I don’t know about you but this pandemic has so disrupted what had become my normal for the last decade that I’m going back to basics. On everything. Literally.

 

While WW does not depend solely on calorie intake for setting our point values I think it is critically important in the long run to be aware of how many I am consuming. Take for instance a banana. When I started WW over 25 years ago one banana was two servings. When we started doing some form of points a banana was two points. Now it’s zero. Now matter how many we eat. I am not saying we are eating too many bananas. I am however saying I think we need to pause and just check some facts.

What Does 100 Calories Look Like? (all point values listed below are for the Purple plan)

  • Apple = 1 medium (0 SP)
  • Applesauce = 1 cup (0 SP)
  • Apple Juice = 7 fluid oz (6 SP)
  • Grapes = 1 cup (0 SP)
  • Raisins = ¼ cup (6 SP)
  • Potatoes = ⅞ cup (0 SP)
  • Potato Chips Baked = 9 chips (3 SP)
  • Potato Chips Regular = 7 chips (3 SP)
  • Rice = ⅓ cup (3 SP)
  • Riced Cauliflower = 2 cups (0 SP)
  • Peanuts = ⅛ cup (3 SP)
  • Snack Puffs = 20 puffs (3 SP)
  • Popcorn = 4 cups (3 SP)

 

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