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Showing posts from 2017

Say Ahh....

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Why relaxation can help your weight loss success and how to make it happen!
Say ahh... and shed stress so you can feel better!  Feeling better physically, mentally and emotionally - who doesn't want that!  unchecked stress can take a toll on your health.  research has linked high levels of stress to everything from the severity of a cold to an increased risk of heart disease.  It's also not good for your weight loss journey.  As you probably can guess one reason is that we often eat in response to stress.

According to Weight Watchers Weekly having a go-to technique to ease tension when you feel it building can keep you from turning to self-defeating solutions like comfort eating.  Its a double win, you'll feel better when you're equipped to handle stressors in your life and you'll feel goof about the choices you make.  The first step to handling stress is simply to expect it - it happens to all of us - though we may have different stress triggers.  Then when the st…

Stay on Course!

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"Lapses" happen - it's not, if but when.  What's important is what you do afterward.

It happens to all of us at some point.You have a slip, a setback, possibly even more than one.  Maybe you're tracking less, you missed a meeting or two, or you haven't worked out in weeks/  Maybe you've gained weight, maybe you haven't.  The important thing is that you get back on track at your next meal or opportunity.  So forgive yourself for that slip and keep going!

According to Weight Watchers Weekly how this helps is that because its important to know that setbacks happen.  They happen to everyone.  They are a part of life. Don't expect to be perfect and don't throw in the towel and berate yourself when you think you've failed.  That can trigger those unhelpful thoughts, which we all know can leaf to negative feelings, that then turn into further slips.  This then turns into a cycle rather than a one time event.  Remember that you didn't fail.  E…

Get in the groove to move!

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How to find physical activity right for you.
Thinking of physical activity as part of a full life helps you make it a priority.  Just like eating healthy meals and taking care of yourself.  When you let go of the beliefs that keep you from moving more, you'll find it easier to do and you'll start reaping those benefits!

According to the Weight Watchers Weekly - when you shift into a move more mindset, you'll likely to seek out ways of moving that make you feel good.  You'll also reap the physical and mental benefits that come with moving more.  You'll gain confidence, improve your mood, boost your health and be better able to achieve and maintain your weight loss.

During our meeting we discussed that not every exercise "works" for every person.  One person may love Zumba and another may hate it.  You have to find what works for you right now.  Even if it's just taking a walk - find out what motivates you.  Some people love taking the same route(s) eve…

Goals...

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Who knew they were so hard to set for yourself?
I mean seriously.  I look at my Instagram and Facebook feeds and they constantly have people setting goals or making goals.  Goals of all kinds too - not just fitness or weight related.  So I ask myself "why is this so hard for you to do?"  Sounds crazy to some (or all) of you I'm sure.  But I've never formally set goals for myself and I've been ok with that all these years (except for the occasional time someone made me feel bad about it).  I've never had career goals, which also probably explains when any ventures into things such as Mary Kay or the like never worked for me.  Products don't sell themselves (as I had hoped they would).
So as part of my journey to better overall health this year - by that I mean both mental and physical.  I would really like to set myself some goals.  I guess part of the reason I never attempted to set goals is because I tend to want to set them too high.  I ran into this pr…

Take good care of yourself.

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Self-compassion can help you succeed at weight loss!
This weeks topic in the meeting room was about taking care of yourself.  Reminding you to take good care of yourself.  There is a saying that if you can't pour from an empty cup.  It applies to self care.  We've discussed this many times and as humans we tend to take care of everyone else's needs before our own.  Which can end up burning us out and hurting us emotionally and physically in the long run.    By the time we reach the end of our rope we start lashing out at ourselves and sometimes our loved ones.  If we had just "poured from the cup" providing to ourselves first, we would have plenty to give to others.

The Weight Watchers Weekly reminds us that it is all about compassion.  Being kind, understanding and supportive of yourself no matter the situation - just as you would a friend.  It's giving yourself pep talks rather than put downs; taking care of your physical and emotional needs and giving your…

Are you an all or none thinker?

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Oh boy....My name is Jenn and I am an all or none thinker!

So I missed this topic in the meeting room, but was able to pick up the weekly reader the following week. I am so glad I did because this hits home in a big way for me. I am notorious for this. I take this so seriously - this all or none thinking that not only will I discount a whole day, but if my "major screw-up" with food happens mid to end of week, I count out the entire week calling it a loss and chalk it up to a start over on Sunday.  I know, I know it's a horrible mindset and I am working on breaking it.

The Weight Watchers Weekly on this topic reminds us that so many of our thoughts are automatic and that over time those automatic thoughts that don't help can turn into a thinking style that trips us up.  "All of none" is a common thinking style.  With "all or none" thinking it turns everything into good/bad, failure/success.  It's an unhelpful thinking style that doesn't r…

Protein Power!

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Boost your know how about this essential nutrient.
During the April 9th meeting we discussed protein and its importance in your daily diet.  It's something that will help you to sustain yourself a little longer with higher protein foods.  especially is you're working out.
According to the Weight Watchers weekly, you should aim for 8 grams of protein daily for every 20 pounds you weigh.  If you weigh 180, for example, you'd aim for 72 grams of protein per day.  Let's remember that protein is a nutrition hero! 

Protein can help to strengthen your bones and support muscles, cartilage, skin and blood health.  We all are fairly familiar with animal proteins such as poultry ,seafood, eggs and dairy.  But don't overlook vegetarian proteins like beans, peas, soy products, nuts and seeds.  Many high protein foods are rich in B vitamins, vitamin E, iron, zinc and magnesium, all of which help keep the body running smoothly.  Since much of our body is made up of protein eatin…

Turn It Around

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"A simple plan to reverse a small weight gain."
A few extra pounds might not require a wardrobe overhaul, but they might signal that it's time to reassess your behaviors to stop the numbers on the scale from climbing.  It's always tempting to think that your weight will go in one direction....DOWN...until you reach your goal  Then you live happily ever after...right?  But that isn't realistic.  So it's important to recognize a gain will happen at some point and have a plan to reverse it!
Doing those last two things - knowing a gain is bound to happen and having a plan in place help.  Why?  Because gaining, even the smallest amount can be upsetting and if you aren't prepared you can go off track.  (Which happens to me...every time...even with a plan)  Weight Watchers recommends that  weight gain of three to five pounds that's stuck over a few weigh ins should be taken seriously before it comes larger.  This is what they call your "take action"…

Get Back On Track

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"Overeating happens to all of us.   Here's how to bounce back when it happens."
Overeating.  It happens to all of us, no one is immune.  Luckily so can recovery.  Use the overeating episode as a chance to learn why it happened and how to return to plan - not a failure.  One of the most important things that I can share is make sure you track the "episode".  Track the food, as horrible as it feels.  It helps you have something to look back at, something to learn from.  It also could also turn out to not as bad as you think.  "Journaling about what happened can help you avoid it next time".

Here are some tips from the weekly magazine -

Get rid of the problem food.  Throw it out.  Put it down the disposal.  Walk it to a neighbor.  Just remove it from your environment.Track it.  Treat this food as you do all meals and snacks. Track it and move on.You might be surprised that it adds up to fewer SmartPoints than you feared.Don't jump to conclusions.  Watc…

Is This Food Worth It?

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"Smart ways to make right-for-you decisions"
I'm a few weeks behind on writing this but it's appropriate for me right now.  
Is this food worth it?
Sometimes it is, sometimes it's not.  For me this is the case, however using these questions that were posted in the weekly magazine may help me decide a better choice the next time around.
"Do I truly want it?" (external hunger) or because you truly are internally hungry?"Do I have the SmartPoints values for it?"A quick check of your daily budget and of the food in  question - will answer that."Will I eat it mindfully?" That applies to both making the choice and savoring it as you eat. The 3rd question is the one for me, the one that should force me to stop and think.  I can guarantee that if I'm taking the time to ask myself the question, I won't be eating it mindfully.Thinking about the food you're about to eat-before you take your first bite-puts your focus on what you'…

Finding Your Squad

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"There's nothing like the power of support - here's how to build your team!"
It's true. Everyone needs a squad. There's different kinds of squads too. I have a group of friends that are my squad, my ride or dies - but they aren't necessarily the same people I'd go to with my weight loss struggles. Asking them to support some of my food related choices is the extent of it for me. Not that they wouldn't do anything to help me, because they would. But none of them are currently in the same boat as me when it comes to a weight loss journey. 
This is why meetings have become very important to me. My family support is minimal. My husband wants to be supportive, but also fights most of the same food demons as me. Although his self control is far better when he sets his mind to it. My parents don't understand my food issues at all. They are in the belief that everyone should be able to eat anything they want in moderation, not recognizing that I have …

Reflections from Week Nine

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My biggest reflection from week nine is that I was over confident.  This is a rabbit hole I fall into quite often while trying to lose weight.  I have a really good week for weight loss like I did on week eight, then in a true self sabotaging action I get lax on my "food rules".  This week it was some Peeps Oreos on Sunday and Monday, extra biscuit (or 2) with dinner on Sunday, a box of mini Charleston Chews on Tuesday and a whole pint of frozen yogurt on Wednesday.  Thankfully my brain snapped back after that pint of froyo.  I stood in my kitchen and actually said out loud "WHAT IS YOUR DEAL?" The Oreos and biscuits were foods that were brought into the house by someone else, but I chose to eat them and I chose to not track them.  The other items I purposefully went out and purchased, I tracked them, but then tried to starve myself out to "make-up" for the points.  We all know that is the worst thing you can do to your body.  I know it's horrible, bu…

Spring Into Action

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"Welcome the season by exploring fresh ways to be active!"
At this weeks meeting we started a new challenge.  From March 5th  - April 15th, come to 4 out of 6 weeks of the challenge to a meeting and get a Spring Up Award!  Who doesn't love a new charm for their key ring?  I know I do!  My personal goal is 6 out of 6.
Now with all that "welcome the season" talk, anyone that lives in New England knows Mother Nature has been on a tail spin when it comes to weather so it's hard to imagine that spring is actually just about 10 days from today.  Especially since they're talking about 2 different snow storms here in CT.  Regardless Spring is coming and I know I'm excited.  I've taken advantage of some of those spring like days we've had to get some walking in.  Especially since my aggressive workout plan was stopped in its tracks when I had a fall down the stairs a few weeks ago.  Fortunately I only ended up with a badly busied tailbone and nasty scr…

Boost Your Body Confidence

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"You can do amazing things- Here's how to feel great about yourself, every step of your journey"
During today's meeting we discussed how negative body talk gets in your way of your weight loss journey.  It crushes your confidence and sabotages you before you even begin!  Some of the key points mentioned in this weeks' handout are:
Breakout that full length mirror and grab a pen and paper!
1.  List what you love!  Close those eyes and think about the features you do love about yourself.  Everyone has at least one thing they love about themselves  But try to find at least two.  Write them down!
2.  List what you don't.  Sounds counter productive, I know.  But close those eyes again and think of 4 to 5 areas you are least satisfied with.  Write them down!
3.  Rank Them!  I can hear you now "this is getting worse!". Trust the process.  I'll post my list below.  Promise.  Assign a number from 0 - 10 for each feature you listed.  Zero meaning "most co…

What's Your Why?

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"Hold your motivation close - it can be a weight loss anchor"
Everyone has that one reason they decided to walk through the door to Weight Watchers or any other weight loss program they're doing.  This is something I have heard in many places - when you know your why it makes the work you put in that much "easier".  It's true, it becomes your anchor.  The thing you go back to to remind yourself why you started in the first place. 

My "why" is to feel better and be a positive example to my boys.  I want to be able to play with them in the yard or any other thing they want to do.  I want to want to do these things too.  Life is too short not to do all the things.  I was reminded in November how quickly your life can change when my son had his accident.  I don't want to look back at all the things I should have done with my family.


Make A Clean Sweep

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"Decluttering your spaces can help you feel more in control and less stressed, which can help you lose" At this weeks meeting we discussed how clutter in our everyday life can give us the excuse to slip up on our plan.  Sometimes when we have so much clutter we just don't know where to begin and how to solve it.  Some of it is physical clutter and some of it mental.  By changing the way we look at things it can change the "clutter" in our lives that are preventing us from getting healthier.  For instance - you need to do laundry and all your gym clothes are in there.  Instead of just blowing off the gym completely - switch your thinking and change your workout plan!  Go for a walk - no workout clothes required there.  You can do it on your lunch break. 



Enjoy Eating Out

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"The key is planning, being flexible, and using your tools!" I could have used this meeting topic my first week of Weight Watchers!  The very first day of returning to Weight Watchers my family decided to go out to eat at a diner for dinner and I wasn't prepared.  I freaked out and did the only thing I could think of to handle the situation at that time for me.  Not eat anything.  I literally sat at the table with a glass of water and watched my family eat their dinners.  I went home that night and made an egg sandwich for dinner because I knew how to properly track it and it would fit into my points for that day.  Next time I think I would handle the situation differently.  Instead of freaking out and getting upset I would try to find something on the menu I could eat or substitute in to fit my eating style.  I most certainly could have ordered an egg sandwich at the diner made similarly to the way I make it at home.  This way I would be eating with my family.
 

Think. Feel. Do.

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Think.  Feel.  Do. "Your thoughts are powerful."
"Get to know them better and make them work for you."
During the meeting we discussed how when you have a thought it elicits a feeling that is usually following by an action.  Your thinking style really determines how the other two play out.  In the meeting booklet it gave a short quiz to help you determine your thinking style.  The intention of the quiz is to then learn from your thinking style, learn how to change the unhelpful thoughts into a positive spin.  For example instead of when you eat that piece of cake or candy bar saying to yourself that you blew it and stop tracking, you can spin it around and own the fact you ate the cake, track it and move on! This meeting topic hit home for me because I was totally guilty of eating like crap and either not tracking it or spiraling into eating more junk.  Now I track everything.  Even if it was what some would think is a horrible points day, I track it.  I own everythi…