WW (Weight Watchers) Chat #224: Meal Plan Your Way To a Stronger Body

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WW News May 2021:

  • KNOXVILLE GIRLS! IN PERSON Workshops are changing rapidly, currently you can attend any of these (keep checking Connect for W Knox, Thompson Lane and Franklin to stay up to date for middle and east TN)
    • Monday at 12:15pm with Coach Gwen R at Cedar Bluff main location
    • Tuesday at 9am with Coach Gwen R at Powell (Beaver Creek Cumberland Baptist Church)
    • Thursday at 12:15pm with Coach Sandi P at Cedar Bluff main location
    • Saturday at 8am with Coach Sheryl M at Cedar Bluff main location
    • Saturday at 9:30am with Coach Sheryl M at Cedar Bluff main location
  • 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
  • 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 “Get Stronger” and focuses on finding ways to help keep our brains strong…even though your brain is not a muscle it’s so important to exercise it!
  • May’s way to support IYHAE!  I’ve decided each month I will list a new way you can help keep this FREE content coming. This month we are asking you to simply visit our RECOMMENDATIONS page and if you see something you like, want to try, or would like to send to a friend please click on it and check it out! Shopping via a  link to our Amazon recommendations provides a tiny affiliate sponsorship and all the littles can really add up!  http://www.ifyouhaveanegg.com/product-category/recommendations/?orderby=price

 

Last week during Chat #223: Ready to Get Stronger? we chatted about just that… getting stronger: mentally, physically, emotionally. Strength training has long been seen as an opposition to weight loss because we think of bulky muscles and bulging shirts while a trainer “pumps…you up!”. But strength training can do so much more than build big muscles. A strong core is critical for balance. Strong muscles can help burn more calories and keep you motivated to get up and get moving. Our muscles start to lose their oomph as we get older so you literally have to use them, or lose them!

Your WW Weekly from May 9th had a great “Gear” Graphic. I suggest re-visiting and maybe even printing it out. This quick chart lets you match up 3 “gears” with 3 levels of current activity to help decide where to jump in.

  1. What’s Your Level of Experience with Strength Training?
    • I’m new to strength training
    • I’ve dabbled in it
    • I’m all in!
  2. Then decide if you have any gear
    • I have gear!
    • I don’t have any gear!
    • I’m all geared up to go!
  3. If you answered “I don’t have any gear!” just think a minute…do you have a kitchen countertop? You can do push ups! Kids have a jump rope? You’re on your way!

Your homework for last week’s chat was #GearUpGetStrong. Gear might be a tennis racket or it may be your kitchen countertop. List your gear, if you’re New, a Dabbler or All In, and what you plan to do this week…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!

  • Jeanne says “I’m all about strength training. I want to remain strong and independent for my grands. I have a yoga mat for 15 minutes every night, FitBit for at least 30 minutes of walking and doing virtual walk challenges, and challenges with friends on FitBit to keep me motivated. Also weight for 3 days a week video classes”. She even posted a picture of the cool medal she received doing Sleeping Beauty virtual walk in Paris!
  • Mary Ann has a super cool gym bag, bands, and weights that she got with her WW Wins! (you can find the picture in our closed group) and she says “I’m ready to get stronger so I joined  an exercise class 3 days a week. I enjoy it, it’s women my own age and I feel comfortable, so I know I’ll stick with it!”
  • Over on YouTube Rosie says she’s all geared up! Monday through Saturday she does a Shaun T workout that only requires tennis shoes and 5 lb weights which she already has. And every day she wears her tennis shoes and goes for a 30 minute walk!

Bravo, you did it!

 

This Week’s Topic: Meal Plan Your Way To a Stronger Body

Another great graphic on your Weekly! If you set out on a trip you would want a map. If you found a different way that worked to get you there better, easier, or faster you might make your own map.  This WW graphic map to strength through eating is a great one personalized just for us!

Part of getting stronger is working out. But what you eat can be just as important in building those muscles and keeping you strong. 

 

Three of the most important nutrients for building that strength from the inside out are protein, calcium and Vitamin D.  

Protein is power. Literally. A healthy dose of protein at each meal powers muscles, strengthens bones, and even helps your body transport other important substances in, out, and through your bloodstream. This article from Healthline is worth a read if you want to find out more about how important protein is to your body and your weight loss success https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_9

Calcium is great for your bones but when paired with Vitamin D both are absorbed better for maximum benefits. This power combo is thought to alleviate inflammation, improve cholesterol levels, heart rate and blood pressure. Additional studies also show that low levels of Vitamin D could be a risk factor in the onset of dementia…so this combo may also make your brain stronger! (please seek you physician’s advice before using any supplements to prevent or improve cardiovascular or neurological health)

 

This Week’s Homework: #PowerUp

Your homework for this week is #PowerUp. Pick one meal for this week and figure out a way to include protein, Calcium, AND Vitamin D…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 #PowerUp and tag me when you share on social media!

 

Extra Credit: Smart Swaps – #bulkitup Protein Edition

To help us accomplish our #PowerUp goal this week, we’re going to make one of my favorite recipes that’s loaded up with protein!

 

Plug in your air fryer and make a batch of my candied bacon – this will be used for the protein in my Hot Bacon Broccoli Slaw.

Let’s take a look at how the ingredients stack up with our challenge:

  • Broccoli is the vegetable with the highest amount of protein and also has tons of calcium
  • Bacon has protein
  • Velveeta shreds have both protein and calcium
  • Greek yogurt is packed with protein

We’re still missing the Vitamin D, right? So to #bulkitup we could…

  • Add a hard boiled egg (or two)
  • Add salmon (fresh or pouched)
  • Add canned tuna
  • Accompany it with a glass of Fair Life fat-free milk

 

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