Most members know about the benefits of activity - how it can help offset PointsPlus Values from food, boost metabolism, improve mood, create and overall sense of well-being, and prevent certain diseases, among other advantages.
Yet there are any number of reasons why we don't exercise.
Here's MY list -
It's too hot or too cold- I have bad knees
- I don't have time
- I get sweaty
- I'm too tired
- I just don't like it
- I don't like doing it alone
- I don't like doing it in public
- It's boring
- Gyms are expensive
What reasons do you have for not exercising?
If you are a regular exerciser - are you pushing yourself to work harder or are you just "dialing it in"?
What can help you to get past those obstacles?
How Much Exercise Do We Need?
See the official guidelines below, but keep in mind that all-or-nothing thinking has no place here! Just because you may not be able to squeeze in all the required exercise doesn’t mean you shouldn’t get moving as much as you can. Take the stairs! Pace while on the phone! Every little bit counts.
TO MAINTAIN HEALTH AND REDUCE THE RISK FOR CHRONIC DISEASE
The American College of Sports Medicine recommends at least 30 minutes of moderate- intensity exercise five days per week or 20 minutes of high-intensity exercise three days per week.
TO MAINTAIN LOST WEIGHT
Weight Watchers® recommends that by the time members reach their ultimate goal weight, they should be earning 4 to 6 activity PointsPlus values a day.
TO IMPROVE FITNESS
The American College of Sports Medicine suggests a comprehensive activity plan that includes 30 to 45 minutes of vigorous activity at least three days a week for cardio-respiratory fitness, regular stretching for joint flexibility, and resistance training to maintain muscular strength and endurance.
Congratulations to all members who completed the 5K Challenge last week. I hope you came to the meeting to claim your 5K Charm - if not, please come and collect yours. If you have not completed a 5K yet and still want to or plan to, I would love to give you a charm when you are done - any time this summer ... just let me know as soon as you've completed it.
In the upcoming week - if I said to you:
Meetings Matter and The Support of Family & Friends Matter!
WOULD YOU AGREE?
Support from Unlikely Places Matters also - consider this scenario - lets imagine you are at an expensive store to purchase the next outfit for that "Special Occasion" and the sales person says to you ... "wow, I wish I could fit into that same size pants; they look terrific on you" How would you feel then? Amazing - I guarantee it.
This week - I'd love to have a conversation about the BEST way to get the BEST support we can from those around us.
That includes being a significant part of the "Greater Weight Watchers Community". Did you know that every time you miss a meeting; you're depriving those who stay of YOUR wisdom and strength. I know that mostly we feel okay to not come at all or just come and weigh in when we are feeling at our least vulnerable and when we are doing well on the control issue.
How fabulous would it be to share some of that positivity with the rest of us?
Please come to your meeting this week?
Have I convinced you yet <grin>?
Oh, by the way, there's an amazing recipe in the week's Weekly Meeting Magazine for an Asian Inspired Salad!
NEWS FOR MEMBERS:
Fresh, Fabulous Fast Cookbook
Due to a production mishap, a few recipes in Fresh, Fabulous, Fast need serving-size corrections. Weight Watchers will correct these errors in future printings and they apologize for any inconvenience.
The following correct serving sizes for these recipes:
- Berry-Cereal Parfaits with Maple Yogurt, page 158, serves 2
- Breakfast Egg Cup with Feta and Chives, page 154, serves 1
- Chocolate-Hazelnut Raspberry Toasts, page 201, serves 8
- Grilled Beef Fattoush Salad, page 63, serves 6. In step 4, steak should be cut into 18 slices.
- Lemon-Herb Snack Mix, page 187, serves 6
- Muesli with Apricots and Almonds, page 155, serves 6
- Mushroom and Arugula Omelette Roll, page 55, serves 2
- Soba Chicken Noodle Bowl, page 81, serves 6. In step 2, ladle the soup into 6 bowls.
- Strawberry-Mascarpone Toasts, page 185, serves 6
- Tex-Mex Nacho Scramble, page 156, serves 2
- Yogurt-Topped Microwave-Baked Apples, page 158, serves 2
Has your weight-loss stalled?
I have been asked for some plateau busting solutions recently - here is part of an article that may help you to get your journey moving again - especially as we hit the summer months, celebrations and weekends notwithstanding...
Powering Through Plateaus
By: Laurie Greenwald Saloman
You've hit a weight-loss plateau, and you're wondering what's causing the stall. Is there something you're doing (possibly unwittingly) to sabotage your own efforts? Or is it an inevitable physiological part of the weight-loss process?
The answer probably lies somewhere in between.
Ain't Misbehavin'?
As much as we may not like to believe it, our actions are probably at the root of most weight-loss plateaus. "Probably about 90 percent of our plateaus are due to 'loosening up,' meaning the half-hour walk, seven days a week becomes a 20-minute walk, four days a week," says Weight Watchers' chief scientist, Karen Miller-Kovach, MS, RD. "It's the little relaxing that does people in."
Before you start berating yourself, give yourself a break. Recognize that you may have gotten a little too comfortable with aspects of the program. But you can still keep moving toward your weight goal. Simply reaffirm your commitment to your weight-loss plan, and move forward. Try a new recipe, eat more fruits and veggies, or add some jogging intervals to your daily walk. By mixing up your routine, eating and exercise will be fresh and enjoyable again.
The Body at Work
Although less-than-faithful adherence to an eating and exercise plan is usually the culprit of a plateau, there are times when something going on within the body is causing the pounds to hang on.
According to Michael Lowe, PhD, professor of clinical and health psychology at Drexel University in Philadelphia, about one-quarter of the weight you lose is actually lean tissue. Lean-tissue loss means you burn fewer calories. "This effect is relatively minor, but combined with other factors, it can contribute to a plateau," Lowe says.
Lowe also points out that because pounds shed in the first few weeks of weight loss tend to be made up of about half water, people are often fooled into thinking they are reaching a plateau when, in fact, they're really just approaching a normal (read: slower) rate of weight loss.
Other causes:
· Lack of Sleep
· Too Much Weight Lost Too Quickly
· Our Body’s Changing Needs
· Changes of Medication
· Stress and Other Emotional Considerations
· Our Bodies Adapting to an Exercise Routine
So what do we do?
· Boost the amount of Power Foods you eat
· Recommit to tracking
· Double-check portion sizes
· Get back into your exercise routine
· Check your mindset – don’t forget to forgive yourself…
· Time to purchase a new WW tool to re-energize your efforts? How about a PointsPlus calculator, an electronic scale, a member kit, a recipe book or a set of measuring/serving spoons?
· Use a feature on e-Tools you haven’t yet looked at, check out the success stories, the tracker, the shopping lists and the Power Foods List.
Here is a link to Jennifer Hudson's Story on the Weight Watchers Website Have a wonderful week
See you in YOUR meeting!
At times I write about my personal experience losing and maintaining weight with the Weight Watchers PointsPlus Program. Please note that the views expressed are my own and do not reflect the views of Weight Watchers.
MEETING ROOM PRODUCTS
At Work Members – email me (wwnina@gmail.com) at least the day before your meeting with your special order and I’ll bring it for you in a bag WITH your name on. (Please make sure you come and collect it when you do order it J - thanks)
NEW Popped BBQ Potato Crisps | $ 4.50 |
|
NEW Popped Cinnamon swirl Crisps | $ 4.50 |
|
Original Multigrain Crisps | $ 4.50 |
|
Rosemary & Olive Oil Pretzel Thins | $ 4.50 |
|
Dijon Mustard Pretzel Thins | $ 4.50 |
|
Cheddar Twists | $ 4.50 |
|
Multigrain – Ranch | $ 4.50 |
|
| |
|
Chocolate Caramel | $ 7.50 |
|
Dark Chocolate Turtle | $ 7.50 |
|
Chocolate Pretzel Blast | $ 7.50 |
|
Mint Cookie Crisp | $ 7.50 |
|
Peanut Butter Bliss | $ 7.50 |
|
Lemon Mousse Pie | $ 7.50 |
|
| |
|
Smoothie Creamy Chocolate | $ 7.50 |
|
Smoothie Strawberry Banana | $ 7.50 |
|
Smoothie French Vanilla | $ 7.50 |
|
| |
|
Cinnamon Crumb Supreme | $ 4.95 |
|
Peanut Butter & Chip Delight | $ 4.95 |
|
Roasted Almond Sensation | $ 4.95 |
|
Sweet 'N Salty | $ 4.95 |
|
| |
|
Cappuccino Cream Melts | $ 2.50 |
|
Fruities Blackberry Duo pack | $ 2.50 |
|
Fruities Cherry Duo Pack | $ 2.50 |
|
Fruities Strawberry Duo Pack | $ 2.50 |
|
| |
|
Oatmeal – Maple Brown Sugar | $ 5.95 |
|
Oatmeal – Baked Apple Cinnamon | $ 5.95 |
|
| |
|
PointsPlus Cookbook | $ 14.95 |
|
Current WW Magazine | $ 3.95 |
|
Just 5 Cookbook | $ 9.95 |
|
|
|
|
Ultimate 3 Month Tracker | $ 5.95 |
|
Essential Member Kit | $ 24.95 |
|
Deluxe Member Kit | $ 44.95 |
|
Complete Food Companion | $ 9.95 |
|
Dining Out Companion | $ 9.95 |
|
| |
|
Electronic Points Clicker | $ 4.95 |
|
PointsPlus Calculator | $ 11.95 | On sale $5.95 |
PointsPlus Pedometer | $ 24.95 |
|
Easy Measure SS Spoons | $ 19.95 |
|
PointsPlus Electronic Food Scale | $ 39.95 |
|
Blue covers | $ 5.95 |
|
Polka Dot Covers | $ 5.95 |
|
