WW (Weight Watchers) Chat #227: Create Future Goals You Will Do!

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WW News June 2021:

  • NEXT WEEK IS FATHER’S DAY! Gwen will not be having her 2:30pm Zoom meeting next week to give the dads a chance to celebrate!
  • 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). Please note: MASKS ARE STILL REQUIRED
    • Central Baptist of Fountain City Church (Knoxville)
      • Mondays at 5:30pm with Gwen R
    • Beaver Creek Cumberland Presbyterian Church (Powell)
      • Tuesdays at 9:30am with Gwen R
    • Community Studio at Beaver Dam Baptist Church (Halls) (please note: fees must be paid up front in 12 week series)
      • Mondays at 5pm with Kristye G
    • WW Studio Kingston Pike (Knoxville)
      • Mondays at 12:15pm with Gwen R
      • Thursdays at 9:30am with Sandi P
      • Thursdays at 12:15pm with  Sandi P
      • Saturdays at 8am with Sheryl M
      • Saturdays at 9:30am with Sheryl M
    • Community Studio at Fairview Elementary (Heiskell) (please note: fees must be paid up front in 12 week series)
      • Thursdays at 5pm with Kristye G
    • Maryville Church of Christ (Maryville)
      • Saturdays at 8am with Sandi P
    • First Cumberland Presbyterian Church (Oak Ridge)
      • Tuesdays at 5:30pm with Kristye G
    • American Legion Post 104 (Sevierville)
      • Mondays at 5:30pm with Sheryl M
      • Tuesdays at 9:30am with Sheryl M
    • Community Studio at Pigeon Forge Community Center (Pigeon Forge) (please note: fees must be paid up front in 12 week series)
      • Tuesdays with Sheryl M
    • Central United Methodist Church (Lenoir City)
      • Mondays at 5:30pm with Sandra 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
  • 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 “Embrace Change” and focuses on finding ways to accept and even embrace change whether you or not you  like to try something different. And talk about getting out of your comfort zone…nothing like 18 months of pandemic to get you to try something new!

 

Last week during Chat #226: Ready To Make Changes? we talked about the fact that 2020 brought some changes that were “ready or not, here I come!” Some of you were ready…some are still trying to come to grips with what happened 18 months later.

When someone says the word “change” do you:

  1. Raise your hand and sign up even before you heard what the change is
  2. Ask the to the plan for the change so you can evaluate it first
  3. The word change does not exist in your internal dictionary

If you are more likely to need time to sort it out and get all the deets first, try to remember a time when you felt good about taking that next step towards change. Use that feeling to find  your confidence in a decision this time.

But if you’re of the “no change please” mindset you may have to dig a little deeper. I promise there is a time in your life that seemed like change was the last thing you wanted. Then find a time in your memory where on the other side you thought “well that wasn’t so bad.” Hold on to the tools you used that time and let’s work on it again!

Your homework for last week’s chat was #TheChangeGame. We played a game of Texas Hold ‘Em this week. When you hear the word “change” you decided if you will play:

  • ALL IN: You’re putting all your chips in and taking on the change
  • HOLD ‘EM: Even though you don’t know what the change will hold you know you can count on your community to help you through the change
  • STAY: You’re not sure you have the best handle on this change. But you’ve won before and use your past experiences to STAY…and win!

Let’s see how you did!

  • Lynn played Hold Em this week. She decided to do water aerobics but she held off until she had a partner that could go with her. They have committed to three days this week AND to each other for accountability and support!
  • Mary Ann was playing All In this week! She tracked entire days (as in “all  meals”) and with new recipes! She found it makes her more accountable and helps her only shop for what she needs because she’s using the recipes as a shopping guide
  • Barbara was also All In when she dove into change by taking not one, but two new fitness classes at her gym!  

Bravo, you did it!

 

This Week’s Topic: Create Future Goals You Will Do!

If you attended an in person, zoom or virtual workshop last week you probably heard a lot about the “intention-action gap”. Did you know that “intention-action gap” is actually a course of study in behavioral economics? Behavioral economics uses an understanding of human psychology to account for why people deviate from rational action when they’re making decisions. Most reasonable humans just like me and just like you have good intentions…and now we can see a real psychological reason why we might deviate from those good intentions and some easy steps to help us stay on track!

Check out this cute (but hits a little too close to home hahaha) example from Cresa Research

 

The WW graphics #nailedit again this week. Please go back to your Weekly and review it. Maybe even print it out and hang it up somewhere!

To break it down into the simplest (and least time consuming steps)… You recognize you have a good intention. You want to do “this” and have every intention of making it happen. How do you make sure you follow through this time? (and all the next times!)

  1. Get laser focused
    1. What is the goal (like write it down or tell someone)
    2. When and where are you going to do it (again, writing it down or telling someone makes it real)
    3. Decide if anyone is going to be with you
  2. How many steps will it take to reach this goal?
    1. Just one or two simple steps?
    2. Three or more steps (or they might be a little complicated)
      1. Divide these up into smaller steps and just try to focus on one at a time
  3. Think about how you will feel when it is “go time”
    1. Excited? Let’s go!
    2. Nervous? Consider bringing in a buddy if you didn’t name one above
    3. Tired, busy, stressed? Can you tweak the time, place, or steps so you’ll be able to jump in when it’s time?
  4. Identify any barriers that might get in your way and decide what you could do about them or ASK FOR HELP!

 

This Week’s Homework: #CloseTheGap

Your homework for this week is #CloseTheGap. Review the WW graphic or use my 1-4 Steps above and let us know how confident you are in your next future goal. On a scale of 1-10 how confident are you that you can achieve this goal?

  • 1 to 3: Tell us how you will break down the goal into smaller goals that you can tackle later
  • 4 to 6: Tell us how you will tweak your goal until your confidence level makes you feel like a 7 or higher!
  • 7 to 10: Tell us how you are going to Go For It!

On a scale of 1 to 10 tell us how likely you are to #CloseTheGap 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 #CloseTheGap and tag me when you share on social media!

 

Extra Credit: It’s My Birthday And I’ll Do What I Want To!

Thank you all so much for joining me on my birthday chat! I’m kicking off today’s extra credit portion of our chat by opening a couple of cards sent by some dedicated Egglettes – thank you, thank you, thank you!

 

If you were with us last week you know that we did an honest and unscripted review of Everly Drink Mixes and I’m still experimenting with recipes and best practices for using these delicious mixes. So here’s the update!

Best way to mix – Instead of mixing directly in your bottle of water, put your water in a larger container and then start by adding just a teaspoon and adding more as needed to get the flavor exactly how you like it. Then use a blender ball to make sure the mix gets fully dissolved into the water

Flavor intensity – These mixes have very strong flavors so a little bit goes a long way! Especially with the grape flavor. I made sugar-free gummies with this flavor last week and I found the flavor to be a little overpowering – delicious, but powerful!  I will keep tweaking and publish my perfect gummies when they are ready.

This week’s experiments:

  • We’ve got a busy week coming up at KC Kitchen Center so I’m going to be preparing a lot of zero point foods ahead of time – including frozen grapes topped with a sprinkle of Everly drink powder
  • Flavored ice cubes made with Every drink mix and berries frozen inside! (I chose the grape Everly mix and added blueberries)
  • And finally, I’m making a blended drink with my Everly ice cubes and a vanilla Premier protein shake! It’s absolutely wonderful and so refreshing!

If you choose to purchase Everly Drink Mixes for yourself be sure to use my affiliate code KELLY15 for 15% off your first order!

 

Quick Links:


Don’t forget to celebrate your Bravos with our downloadable stickers!

Need to know where to get something I mentioned? Check out the recommendations section to get all my favorite goodies.

 

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