This week's topic is really not an easy one for me to sit here and pontificate about. What on earth can I possibly say in a blog entry that will convince you that you actually CAN reach all of your health goals? If it was as easy as writing something and bam, you changed your mind, well, we wouldn't need to bother with our weekly meetings, now would we?
Hopefully you were inspired by hearing about the stories of your fellow members this week. Whether it was one of our staff members, or just the person in the next row over, there are lots of success stories all around you. Consider that the next time you're waiting for the meeting to start...that person over there that looks like they don't "need" Weight Watchers? Find out that person's story! I mean, how many of you at this week's El Cajon meeting would look at our coworker Diane and think "now there's a woman that clearly used to be 100+ pounds heavier!" I know I wouldn't think so!
Collaborating and sharing our stories becomes one of the most powerful things we can do for each other. We inform, we inspire, and we find out that at the end of the day, none of us is doing this alone.
And now, to completely switch gears, I want to remind you that our Lose for Good campaign is officially under way. Every pound you lose between now and October 20th gets tallied up, and Weight Watchers will end up donating ONE MILLION DOLLARS to two food charities. So you can help by losing weight, but here's another way....
Saturday, September 15th! - all of our Weight Watchers stores in San Diego (Clairemont, El Cajon, Rancho San Diego, Poway, etc.) will be open for a huge one day food drive! Your donations will help local charities distribute food to the people in our very own neighborhoods who suffer from food insecurity. Please stop by any time between 7am and 4pm with your donations of non-perishable food items (please, no glass jars). There will be special activities (member panels, eTools demonstrations, raffle prizes) and special one day only joining offers. Stop by quickly to drop off your food, or linger and see what we have to offer!
Wednesday, September 05, 2012
Thursday, August 30, 2012
Week #35: Getting Back To Routine
Despite the silly flipchart this week implying that once fall arrives we’ll all be wearing ski suits, the concept of figuring out how to get back on track is a very important one. Assuming you’ll sail along on your journey to goal without any slip-ups is pretty naïve. Most everyone “falls off the wagon” at some point. But what separates the Lifetime Members from the rest is the ability to get back on track and continue on the journey.
Meeting topics often work out to be very timely for me, and this is no exception. A few weeks ago I realized that where once I was a very faithful and regular morning exerciser, something at some point had changed. More hours of daylight, an occasional meet-up with running friends in the afternoon, and all of a sudden I was sleeping through my alarm. On days where I ended the day with a bout of exercise that was okay, but more and more I found myself sleeping in…and then doing nothing in the evening either. Once I was tasked with making my ActiveLink lights blink, I knew that had to change! And staring down a budget season at my full-time job, where overtime is often necessary but not known until the last minute, I knew I needed to get back into the habit of getting my exercise done in the morning, when there were sure to be no other conflicts.
One of the tips in this week’s topic was to start with baby steps, and that’s just what I decided I’d do.
Step 1: I at least need to wake up to my alarm!
That’s really the hardest part, isn’t it? I told myself all I needed to do was to get out of bed. That’s it. Even if I don’t exercise, I at least need to get back into the habit of getting out of bed at zero dark thirty.
Step 2: I just need to put my workout clothes on.
Funny enough, once I get out of bed, it’s not so hard to take the next step. But maybe I don’t feel like going out for a run. Well, it doesn’t get me sweaty to put on my workout gear, and strap on the heart rate monitor. Just do that. Something that I found is that I am 100% successful at exercising when I put on my gear. Mentally it seems ridiculous to me to go through the act of changing clothes only to then not use them – especially when I will then have to change clothes AGAIN to go into work. Why go through the hassle of changing two times in the morning if I’m not going to do anything with it?
Step 3: I don’t have to work out hard or for a long period of time, I just need to do something.
So now that I’m awake a little bit and dressed, I’m not dreading exercise as much, but maybe I’m not feeling like running for a whole hour. Okay, well how about a walk? How about running for ten minutes? Just get out the door and DO SOMETHING. Usually, once I’m out there, extending the length of time is easy – I get the momentum going. Or if I’m walking, I realize how much longer it takes me to cover the same distance, and so I start to run. Sometimes I don’t, and sometimes I end the route at a shorter distance than I intended. But at that point, what I’m doing is gravy. A month ago I was sleeping through my alarm. Now I’ve run for 30 minutes! Victory!
So far I’m about two weeks into it. The more I practice the habit, the easier it gets. With practice, it transforms from ZOMG THIS HABIT I’M DOING THAT’S A HUGE CHANGE into Hey, This Is Just What I Do.
Meeting topics often work out to be very timely for me, and this is no exception. A few weeks ago I realized that where once I was a very faithful and regular morning exerciser, something at some point had changed. More hours of daylight, an occasional meet-up with running friends in the afternoon, and all of a sudden I was sleeping through my alarm. On days where I ended the day with a bout of exercise that was okay, but more and more I found myself sleeping in…and then doing nothing in the evening either. Once I was tasked with making my ActiveLink lights blink, I knew that had to change! And staring down a budget season at my full-time job, where overtime is often necessary but not known until the last minute, I knew I needed to get back into the habit of getting my exercise done in the morning, when there were sure to be no other conflicts.
One of the tips in this week’s topic was to start with baby steps, and that’s just what I decided I’d do.
Step 1: I at least need to wake up to my alarm!
That’s really the hardest part, isn’t it? I told myself all I needed to do was to get out of bed. That’s it. Even if I don’t exercise, I at least need to get back into the habit of getting out of bed at zero dark thirty.
Step 2: I just need to put my workout clothes on.
Funny enough, once I get out of bed, it’s not so hard to take the next step. But maybe I don’t feel like going out for a run. Well, it doesn’t get me sweaty to put on my workout gear, and strap on the heart rate monitor. Just do that. Something that I found is that I am 100% successful at exercising when I put on my gear. Mentally it seems ridiculous to me to go through the act of changing clothes only to then not use them – especially when I will then have to change clothes AGAIN to go into work. Why go through the hassle of changing two times in the morning if I’m not going to do anything with it?
Step 3: I don’t have to work out hard or for a long period of time, I just need to do something.
So now that I’m awake a little bit and dressed, I’m not dreading exercise as much, but maybe I’m not feeling like running for a whole hour. Okay, well how about a walk? How about running for ten minutes? Just get out the door and DO SOMETHING. Usually, once I’m out there, extending the length of time is easy – I get the momentum going. Or if I’m walking, I realize how much longer it takes me to cover the same distance, and so I start to run. Sometimes I don’t, and sometimes I end the route at a shorter distance than I intended. But at that point, what I’m doing is gravy. A month ago I was sleeping through my alarm. Now I’ve run for 30 minutes! Victory!
So far I’m about two weeks into it. The more I practice the habit, the easier it gets. With practice, it transforms from ZOMG THIS HABIT I’M DOING THAT’S A HUGE CHANGE into Hey, This Is Just What I Do.
Thursday, August 23, 2012
Week #34: Your Unhealthiest Habit
In the last several years I have considered myself an active person. I go to the gym, I run outside, I have workout classes that I enjoy. Like probably a lot of you reading this, I have a desk job. Most of my day at work consists of sitting at my computer and working on spreadsheets. Despite this fact, I still considered myself an active person.
The above is my ActiveLink report from yesterday. Wednesdays are my "rest" days. I start the morning (at a time when on other days of the week I'd be working out) at Weight Watchers. Right after I finish the meeting, I go to my full-time job. After work I do yoga. By the time I get home, it's 7pm and I've been away from the house since 5:45am. It's then time for dinner and chores around the house.
I barely met my baseline yesterday, much less my ActiveLink goal! Even the yoga didn't help much, which initially when I started using ActiveLink was concerning. But then I thought about it - the kind of yoga that I'm doing on Wednesdays is very focused on flexibility, focus, and holding poses. It is not what you'd consider "power" yoga. I burn very few calories during a session, and I don't frankly move much - I get into a position and hold it. At any rate, does that daily graph look like an active person to you? Hmm, maybe I need to re-evaluate what I think I am....
And now here's a Sunday from a week or two ago. I started the morning at the gym cycling, then from about 11am-1pm I worked a Weight Watchers meeting. I'm not sure what I did the rest of that day, but while the green bars aren't crazy high, I can tell I wasn't loafing around the rest of the afternoon either. Still, it's clear to me that my primary source of movement in life is through my exercise.
So I've been leafing through this week's Weight Watchers Weekly and picking your brains at the meetings this week to try and figure out how I can move more at work. Since I already do some of the usual things (park farther away in the lot wherever I go, for example) I am working on becoming more "inefficient" in my movements. If a letter needs to get dropped in the mail room, instead of combining it with a trip to the restroom, it now gets its own trip.
It still doesn't add up to much, but I guess the fewer minutes I spend sitting on my duff, the better!
The above is my ActiveLink report from yesterday. Wednesdays are my "rest" days. I start the morning (at a time when on other days of the week I'd be working out) at Weight Watchers. Right after I finish the meeting, I go to my full-time job. After work I do yoga. By the time I get home, it's 7pm and I've been away from the house since 5:45am. It's then time for dinner and chores around the house.
I barely met my baseline yesterday, much less my ActiveLink goal! Even the yoga didn't help much, which initially when I started using ActiveLink was concerning. But then I thought about it - the kind of yoga that I'm doing on Wednesdays is very focused on flexibility, focus, and holding poses. It is not what you'd consider "power" yoga. I burn very few calories during a session, and I don't frankly move much - I get into a position and hold it. At any rate, does that daily graph look like an active person to you? Hmm, maybe I need to re-evaluate what I think I am....
And now here's a Sunday from a week or two ago. I started the morning at the gym cycling, then from about 11am-1pm I worked a Weight Watchers meeting. I'm not sure what I did the rest of that day, but while the green bars aren't crazy high, I can tell I wasn't loafing around the rest of the afternoon either. Still, it's clear to me that my primary source of movement in life is through my exercise.
So I've been leafing through this week's Weight Watchers Weekly and picking your brains at the meetings this week to try and figure out how I can move more at work. Since I already do some of the usual things (park farther away in the lot wherever I go, for example) I am working on becoming more "inefficient" in my movements. If a letter needs to get dropped in the mail room, instead of combining it with a trip to the restroom, it now gets its own trip.
It still doesn't add up to much, but I guess the fewer minutes I spend sitting on my duff, the better!
Wednesday, August 15, 2012
Week #33: Sipping Surprises
Here are some tips to keep you from blowing your budget with those fun beverages:
20 Starbucks Drinks Under 200 Calories
Beer Cheat Sheet
Cocktail Cheat Sheet
Hot Drinks Cheat Sheet
A Neat Collection of SparkPeople Beverage Articles/Recipes
To your health!
20 Starbucks Drinks Under 200 Calories
Beer Cheat Sheet
Cocktail Cheat Sheet
Hot Drinks Cheat Sheet
A Neat Collection of SparkPeople Beverage Articles/Recipes
To your health!
Thursday, August 02, 2012
Fifteen
Instead of writing up my thoughts on last week's topic, I hope you'll indulge in a little self-disclosure.
It's now August 2012. Most of us are wondering where the last eight months have gone, but I'm sitting here wondering where the last fifteen years have gone! Because in August 1997 I reached my weight goal and became a Lifetime Member. FIFTEENTH ANNIVERSARY, Y'ALL.
I remember sitting in my meeting a few weeks into joining, and the leader celebrated a woman who had reached her eighteenth year as a Lifetime member at goal. Those of you who have been members for years might remember that we used to give out ribbons for ten pounds lost, and embroidered stars for each additional ten pound increment. Then, when you became a Lifetime member, you received a white ribbon. And on every anniversary you received an embroidered shooting star. So here was this woman with her white LT ribbon virtually covered in these shooting stars. She was happy, she looked vital, and if I hadn't known her history, I never would have guessed she ever had a weight problem. I remember thinking "someday I want to be her." Doing the math, I am now 83% of the way there!
If you had asked me back then whether I'd have kept my weight off this long, I'm not sure that I would have said yes. Even now, I wonder if I would have been able to remain at my weight goal if I hadn't immediately started working for Weight Watchers (where my weight is monitored monthly to make sure I remain a good role model).
So what have I learned in the past 15 years?
Sometimes it's easy, sometimes it's not. While I have remained at or under goal the entire time, my weight has fluctuated almost ten pounds. Some years I have a really good cushion, other years I am right at goal. (In full disclosure, recently I have been in one of those "right at goal" years, something which I am trying to change!) Just like when I was in weight loss mode, sometimes I had it dialed in, other times I got a little lax.
Weight maintenance is a different mind-set than weight loss. In maintenance, you have to learn to not freak out over a 1 pound gain. Your weight never stays exactly the same, so fluctuations up and down are a part of the process. If your behavior is consistent, a gain this week will likely be followed by a loss the next. If it doesn't, check your behavior.
My habits have evolved. The way I lost my weight isn't the way I'm maintaining. I was not a runner when I was losing weight. Fifteen years later I've run five marathons and countless half marathons (the next one is coming up next month!). When I was losing I ate lots of prepared, frozen and canned food, and rarely ever cooked. Today, I'm buying staples in bulk and cooking them myself, loving every step of the way.
My life has evolved, and so my habits have had to keep up. When I hit goal, I was married. I still am, but it's to a different fellow. A lot of things happened in between. I've had four different full-time jobs during the last 15 years, each with their own set of hours, overtime demands, and corporate culture. Currently I'm in a "free food all the bloody time" environment, and trust me, that's a challenge!
What has been constant the whole time is the notion of regular weigh-ins to keep an eye on things. Regular tracking of food intake so I don't relax too much. Sometimes I track more than others, but I do still track. Regular physical activity is a must (although what I do for it has changed many times, and likely will continue to change).
Part of my success in this journey have been people like you. Yes, you, reading this. Whether you are in one of the meetings I lead, maybe you're someone I've weighed, maybe you just found me through Blogger or Facebook - you make the difference to me. Helping you to change your habits and reach your goal gives me a feeling that no other job I've ever had has given me. It inspires me to keep this going, to keep on track, so that I can continue to work with you and see how you shine.
So thank you for reading this. And here's to another fifteen years!
It's now August 2012. Most of us are wondering where the last eight months have gone, but I'm sitting here wondering where the last fifteen years have gone! Because in August 1997 I reached my weight goal and became a Lifetime Member. FIFTEENTH ANNIVERSARY, Y'ALL.
I remember sitting in my meeting a few weeks into joining, and the leader celebrated a woman who had reached her eighteenth year as a Lifetime member at goal. Those of you who have been members for years might remember that we used to give out ribbons for ten pounds lost, and embroidered stars for each additional ten pound increment. Then, when you became a Lifetime member, you received a white ribbon. And on every anniversary you received an embroidered shooting star. So here was this woman with her white LT ribbon virtually covered in these shooting stars. She was happy, she looked vital, and if I hadn't known her history, I never would have guessed she ever had a weight problem. I remember thinking "someday I want to be her." Doing the math, I am now 83% of the way there!
If you had asked me back then whether I'd have kept my weight off this long, I'm not sure that I would have said yes. Even now, I wonder if I would have been able to remain at my weight goal if I hadn't immediately started working for Weight Watchers (where my weight is monitored monthly to make sure I remain a good role model).
So what have I learned in the past 15 years?
Sometimes it's easy, sometimes it's not. While I have remained at or under goal the entire time, my weight has fluctuated almost ten pounds. Some years I have a really good cushion, other years I am right at goal. (In full disclosure, recently I have been in one of those "right at goal" years, something which I am trying to change!) Just like when I was in weight loss mode, sometimes I had it dialed in, other times I got a little lax.
Weight maintenance is a different mind-set than weight loss. In maintenance, you have to learn to not freak out over a 1 pound gain. Your weight never stays exactly the same, so fluctuations up and down are a part of the process. If your behavior is consistent, a gain this week will likely be followed by a loss the next. If it doesn't, check your behavior.
My habits have evolved. The way I lost my weight isn't the way I'm maintaining. I was not a runner when I was losing weight. Fifteen years later I've run five marathons and countless half marathons (the next one is coming up next month!). When I was losing I ate lots of prepared, frozen and canned food, and rarely ever cooked. Today, I'm buying staples in bulk and cooking them myself, loving every step of the way.
My life has evolved, and so my habits have had to keep up. When I hit goal, I was married. I still am, but it's to a different fellow. A lot of things happened in between. I've had four different full-time jobs during the last 15 years, each with their own set of hours, overtime demands, and corporate culture. Currently I'm in a "free food all the bloody time" environment, and trust me, that's a challenge!
What has been constant the whole time is the notion of regular weigh-ins to keep an eye on things. Regular tracking of food intake so I don't relax too much. Sometimes I track more than others, but I do still track. Regular physical activity is a must (although what I do for it has changed many times, and likely will continue to change).
Part of my success in this journey have been people like you. Yes, you, reading this. Whether you are in one of the meetings I lead, maybe you're someone I've weighed, maybe you just found me through Blogger or Facebook - you make the difference to me. Helping you to change your habits and reach your goal gives me a feeling that no other job I've ever had has given me. It inspires me to keep this going, to keep on track, so that I can continue to work with you and see how you shine.
So thank you for reading this. And here's to another fifteen years!
Wednesday, July 25, 2012
Week #30: Build a Smarter Salad
I have eaten a lot of salads in my day. Some of them were the boring bowl of iceberg with a pale, mealy wedge of tomato, and some of them were big fat calorie explosions (Taco Bell taco salad in the fried tortilla shell anyone?).
Then three years ago, Mark Bittman entered my life with this article. "101 Simple Salads for the Season" became my salad reference book that summer. The list made its way around the members of my cooking club, and we even planned a gathering based on the list - everyone picked a number and brought it.
My recommendations from the list:
Salad #2 - yes, tomatoes and peaches DO go together quite nicely!
Salad #13 - I took this "red" salad to a party, and went home with an empty bowl. Turns out tomatoes and STRAWBERRIES go together well, too. Hmm, I sense a theme here.
Salad #19 - I haven't tried this one, but you white bean aficionados out there know who you are. Report back if you try it!
Salad #38 - watermelon and feta are a dynamite combination. Man, I love summer produce.
Salad #95 - this is in the grain salad section, so we're getting outside the box a little. This was breakfast one week!
These salads are great for improvisation. Swap out one fruit or vegetable for another. Season it a little differently. If you're using good ingredients, you can't go wrong!
Then three years ago, Mark Bittman entered my life with this article. "101 Simple Salads for the Season" became my salad reference book that summer. The list made its way around the members of my cooking club, and we even planned a gathering based on the list - everyone picked a number and brought it.
My recommendations from the list:
Salad #2 - yes, tomatoes and peaches DO go together quite nicely!
Salad #13 - I took this "red" salad to a party, and went home with an empty bowl. Turns out tomatoes and STRAWBERRIES go together well, too. Hmm, I sense a theme here.
Salad #19 - I haven't tried this one, but you white bean aficionados out there know who you are. Report back if you try it!
Salad #38 - watermelon and feta are a dynamite combination. Man, I love summer produce.
Salad #95 - this is in the grain salad section, so we're getting outside the box a little. This was breakfast one week!
These salads are great for improvisation. Swap out one fruit or vegetable for another. Season it a little differently. If you're using good ingredients, you can't go wrong!
Wednesday, July 18, 2012
Week #29: Activate Your Activity
This week marked the official launch in Southern California (and Boston and Chicago) of ActiveLink - our new activity monitor. It paired up nicely with the topic of the week, which was managing your environment to make activity easier.
I thought I'd share my experience so far with the device. I know that buying a new gadget for $39.95 with a $5 per month fee isn't something that everyone will be in a hurry to do. Some of you will want more feedback, know how it really works, what the benefits are. And so I will attempt to do that here. You should know up-front that as an employee of Weight Watchers, I received the device at no cost to me, and do not have to pay the $5 monthly fee.
Set-Up
ActiveLink is super easy to set up. You'll plug it in to a USB port on your computer, and you will download some software. My device was essentially fully charged when I pulled it out of the box, so by the time I'd downloaded the software and given it my information, it was charged and ready to wear. An eTools account is required to get your ActiveLink set-up, because the device needs to know your age, height, weight & gender so that it can ultimately perform the calculation of how many Activity PointsPlus values you earn every day. It also will drop those values you've earned right into your eTools tracker so they are available for swapping.
Assessment Period
The first 8 days you wear this device is the Assessment Period. Your goal during this time is to go about your daily business while remembering to wear the device. Do not attempt to increase or decrease the amount of activity you do. You want the ActiveLink to get a good feel for what your typical life is like. You should wear the device as much as possible, whether you're exercising, running errands, or just sitting on the couch. You can wear the device when you sleep, but since you aren't moving, there's nothing for it to pick up. You could also wear it in the shower (it's waterproof!) but really? Are you that obsessed? (Don't answer that question!)
I was so excited to receive my device and get started, I began my assessment the day before I left for a weekend away in San Francisco. My assessment period was most definitely not a typical week for me, but since I received this device on June 26th and here we are launching it July 15th, I'm glad I did, so that I could get real life experience with it before I had to pitch it in a meeting. My time in San Francisco involved a lot more walking around throughout the day than usual, but also didn't involve any structured workouts. When all is said and done, it could have been a wash. I may choose to do another Assessment at some point in the future, on a week that is more "typical."
During the assessment you don't get much feedback from ActiveLink. It's collecting data on you. You plug it into your computer regularly (say once a day, although if you miss a day, no big thing) to synchronize the information. You don't really get any feedback, and during this time you will need to manually calculate any Activity PointsPlus values you earn because the device isn't ready to do it for you yet. If you track via eTools, you won't be able to track activity in your tracker online during this time, so be prepared to track on paper until the assessment is over.
The Challenge
When the assessment ends, and you've synchronized your device, you'll learn on average how many Activity PointsPlus values you earned per day over the last week. You'll be prompted to answer a few questions about your activity habits, and you'll be presented with a challenge. It appears that whatever your actual average value earned was during the assessment, your challenge will bump that up by two. So for example, if your assessment showed you earned an average of 2 APPV per day, you'll have 12 weeks to increase that to 4 APPV per day.
This is when the fun starts. The lights on the ActiveLink will start giving you feedback on how close you are to your goal. One light = 25%, two lights = 50% and so on. When you plug ActiveLink into your computer, your movement information will show up on the screen represented by varying shades of green bars. The higher and darker the bar, the more you moved. You can look at this information by day, week, even hour and minute! This will help you spot those idle times in your day.
I am an exercise nut, but I also have a full-time job that involves sitting in front of a computer. So it was interesting to see those tall green bars for an hour while I was at the gym paired up to low green, even gray (no movement) bars representing time on my behind.
Activity Baseline
This is a new concept and frankly, probably one that I should leave for its own entry. Short story: Weight Watchers has always built into the program the assumption that we move a certain amount during the course of the day. The Activity PointsPlus values it allows us to earn are assumed to be on top of that. But the reality is that many of us don't move much throughout the day - technology these days doesn't require it of us! With this device, we can actually tell how much we are moving, and for many of us, we will realize that even by doing a dedicated workout, we might not be getting that "standard amount of activity" that was always assumed.
So here's a warning: you may find out you're not earning as much as you thought. Tough to swallow, but think of it this way - technology is now allowing you to get better information. And that better information might help speed up your rate of weight loss. To me, that's worth it!
But What About Those Other Devices?
ActiveLink isn't the only activity monitor on the planet. There are other companies putting out similar devices, there are GPS watches, heart rate monitors and pedometers. Here is how I think ActiveLink compares:
vs. a GPS Watch/Pedometer
ActiveLink won't tell you how far you've gone, how many steps you've taken or how fast you went there. If that kind of thing is important to you, you won't get it here. It will track your movement in 3 directions - front/back, side/side, up/down. Distance covered isn't the only kind of movement out there! But if you're an avid walker/runner who is keeping a mileage or step log, you'll want to keep whatever tool you've got for that.
vs. a Heart Rate Monitor
ActiveLink doesn't keep track of your heart rate, and it also won't tell you how many calories you've burned. I find that kind of information informative and helpful in managing how hard my workout is, so I continue to wear my HRM strap & watch in addition to my ActiveLink.
vs. Other Activity Monitors
You may have heard of Fitbit or Bodybugg, and it's even possible to buy a monitor from the same company who makes ActiveLink (it's called Direct Life). The cost of those devices varies - but they are typically priced $99 and above. Some devices have a monthly subscription fee and others don't.
ActiveLink has a lower entry cost, in that the device will only set you back $39.95. Some of the costlier devices do keep track of more data. Some will analyze your sleep, many track your calories burned. Fancier devices come with a fancier price tag.
The biggest upside to me (as someone who on many occasions was ready to pull the trigger on ordering a Fitbit) is that it integrates with eTools. It calculates your Activity PointsPlus values. So many people out there use devices that calculate calories burned, and then want to know what the APPV equivalent is of that calorie burn, and you just can't do it. (Oh, I know, you can create some rules of thumb, but it's never been an actual part of the Weight Watchers plan to do that.) This device tells you exactly what you've earned, in a language that doesn't need translation. Bottom line, if I were a member paying for meetings, and I was considering a device, that feature would probably have been the thing that would have sold me.
So, have you picked up an ActiveLink yet? I'd love to hear your feedback....
I thought I'd share my experience so far with the device. I know that buying a new gadget for $39.95 with a $5 per month fee isn't something that everyone will be in a hurry to do. Some of you will want more feedback, know how it really works, what the benefits are. And so I will attempt to do that here. You should know up-front that as an employee of Weight Watchers, I received the device at no cost to me, and do not have to pay the $5 monthly fee.
Set-Up
ActiveLink is super easy to set up. You'll plug it in to a USB port on your computer, and you will download some software. My device was essentially fully charged when I pulled it out of the box, so by the time I'd downloaded the software and given it my information, it was charged and ready to wear. An eTools account is required to get your ActiveLink set-up, because the device needs to know your age, height, weight & gender so that it can ultimately perform the calculation of how many Activity PointsPlus values you earn every day. It also will drop those values you've earned right into your eTools tracker so they are available for swapping.
Assessment Period
The first 8 days you wear this device is the Assessment Period. Your goal during this time is to go about your daily business while remembering to wear the device. Do not attempt to increase or decrease the amount of activity you do. You want the ActiveLink to get a good feel for what your typical life is like. You should wear the device as much as possible, whether you're exercising, running errands, or just sitting on the couch. You can wear the device when you sleep, but since you aren't moving, there's nothing for it to pick up. You could also wear it in the shower (it's waterproof!) but really? Are you that obsessed? (Don't answer that question!)
I was so excited to receive my device and get started, I began my assessment the day before I left for a weekend away in San Francisco. My assessment period was most definitely not a typical week for me, but since I received this device on June 26th and here we are launching it July 15th, I'm glad I did, so that I could get real life experience with it before I had to pitch it in a meeting. My time in San Francisco involved a lot more walking around throughout the day than usual, but also didn't involve any structured workouts. When all is said and done, it could have been a wash. I may choose to do another Assessment at some point in the future, on a week that is more "typical."
During the assessment you don't get much feedback from ActiveLink. It's collecting data on you. You plug it into your computer regularly (say once a day, although if you miss a day, no big thing) to synchronize the information. You don't really get any feedback, and during this time you will need to manually calculate any Activity PointsPlus values you earn because the device isn't ready to do it for you yet. If you track via eTools, you won't be able to track activity in your tracker online during this time, so be prepared to track on paper until the assessment is over.
The Challenge
When the assessment ends, and you've synchronized your device, you'll learn on average how many Activity PointsPlus values you earned per day over the last week. You'll be prompted to answer a few questions about your activity habits, and you'll be presented with a challenge. It appears that whatever your actual average value earned was during the assessment, your challenge will bump that up by two. So for example, if your assessment showed you earned an average of 2 APPV per day, you'll have 12 weeks to increase that to 4 APPV per day.
This is when the fun starts. The lights on the ActiveLink will start giving you feedback on how close you are to your goal. One light = 25%, two lights = 50% and so on. When you plug ActiveLink into your computer, your movement information will show up on the screen represented by varying shades of green bars. The higher and darker the bar, the more you moved. You can look at this information by day, week, even hour and minute! This will help you spot those idle times in your day.
I am an exercise nut, but I also have a full-time job that involves sitting in front of a computer. So it was interesting to see those tall green bars for an hour while I was at the gym paired up to low green, even gray (no movement) bars representing time on my behind.
Activity Baseline
This is a new concept and frankly, probably one that I should leave for its own entry. Short story: Weight Watchers has always built into the program the assumption that we move a certain amount during the course of the day. The Activity PointsPlus values it allows us to earn are assumed to be on top of that. But the reality is that many of us don't move much throughout the day - technology these days doesn't require it of us! With this device, we can actually tell how much we are moving, and for many of us, we will realize that even by doing a dedicated workout, we might not be getting that "standard amount of activity" that was always assumed.
So here's a warning: you may find out you're not earning as much as you thought. Tough to swallow, but think of it this way - technology is now allowing you to get better information. And that better information might help speed up your rate of weight loss. To me, that's worth it!
But What About Those Other Devices?
ActiveLink isn't the only activity monitor on the planet. There are other companies putting out similar devices, there are GPS watches, heart rate monitors and pedometers. Here is how I think ActiveLink compares:
vs. a GPS Watch/Pedometer
ActiveLink won't tell you how far you've gone, how many steps you've taken or how fast you went there. If that kind of thing is important to you, you won't get it here. It will track your movement in 3 directions - front/back, side/side, up/down. Distance covered isn't the only kind of movement out there! But if you're an avid walker/runner who is keeping a mileage or step log, you'll want to keep whatever tool you've got for that.
vs. a Heart Rate Monitor
ActiveLink doesn't keep track of your heart rate, and it also won't tell you how many calories you've burned. I find that kind of information informative and helpful in managing how hard my workout is, so I continue to wear my HRM strap & watch in addition to my ActiveLink.
vs. Other Activity Monitors
You may have heard of Fitbit or Bodybugg, and it's even possible to buy a monitor from the same company who makes ActiveLink (it's called Direct Life). The cost of those devices varies - but they are typically priced $99 and above. Some devices have a monthly subscription fee and others don't.
ActiveLink has a lower entry cost, in that the device will only set you back $39.95. Some of the costlier devices do keep track of more data. Some will analyze your sleep, many track your calories burned. Fancier devices come with a fancier price tag.
The biggest upside to me (as someone who on many occasions was ready to pull the trigger on ordering a Fitbit) is that it integrates with eTools. It calculates your Activity PointsPlus values. So many people out there use devices that calculate calories burned, and then want to know what the APPV equivalent is of that calorie burn, and you just can't do it. (Oh, I know, you can create some rules of thumb, but it's never been an actual part of the Weight Watchers plan to do that.) This device tells you exactly what you've earned, in a language that doesn't need translation. Bottom line, if I were a member paying for meetings, and I was considering a device, that feature would probably have been the thing that would have sold me.
So, have you picked up an ActiveLink yet? I'd love to hear your feedback....
Friday, July 13, 2012
Week #28: Turn Slip-Ups into Success
It's a cruel fact of life: none of us is perfect. And the fact that I just typed that out means there is now real live proof that I admitted that, much to my chagrin. At any rate, accepting that we slip up, I think it's important to figure out how to get back on track, right?
I joined Weight Watchers 3 times. The first two times, obviously something happened that caused me to drift away. What if I could have gone back in time and prevented that? Short of finding myself a DeLorean and 1.21 gigawatts of electricity, that seems highly unlikely, so about all I can do is lead YOU by example.
I didn't get to almost fifteen years of Lifetime membership by giving up, or saying "oh to heck with it." I figured out some strategies to get me back on track before any weight gain became too much. Here are some of my ideas:
1. When I've overindulged in something that is sugary and sweet, one of the things that helps is to get the taste out of my mouth. So if I'm able, I brush my teeth. I'm not sure why, but this strategy seems to help more when it's a sweet indulgence, rather than a salty or savory one. Keeping that sweet taste in my mouth seems to be a recipe for disaster.
2. Do something small to get right back on track. This is mostly a symbolic measure: filling up my water bottle, looking through some Weight Watchers material (cookbooks, the magazine, website, whatever), even chewing on a stick of gum to keep my mouth busy. It doesn't have to be a fresh start from a new day...why waste the hours left in THIS day, right?
3. Focus on how I'm feeling after the indulgence. Am I feeling good? Am I feeling healthy? Usually not! If I feel so poorly, why would I subject myself to this again? (note: this one doesn't always work - I have amnesia that I can only imagine is similar to whatever mothers go through in which they forget about the pain of childbirth - thankfully a big meal isn't THAT painful!)
Any other suggestions?
I joined Weight Watchers 3 times. The first two times, obviously something happened that caused me to drift away. What if I could have gone back in time and prevented that? Short of finding myself a DeLorean and 1.21 gigawatts of electricity, that seems highly unlikely, so about all I can do is lead YOU by example.
I didn't get to almost fifteen years of Lifetime membership by giving up, or saying "oh to heck with it." I figured out some strategies to get me back on track before any weight gain became too much. Here are some of my ideas:
1. When I've overindulged in something that is sugary and sweet, one of the things that helps is to get the taste out of my mouth. So if I'm able, I brush my teeth. I'm not sure why, but this strategy seems to help more when it's a sweet indulgence, rather than a salty or savory one. Keeping that sweet taste in my mouth seems to be a recipe for disaster.
2. Do something small to get right back on track. This is mostly a symbolic measure: filling up my water bottle, looking through some Weight Watchers material (cookbooks, the magazine, website, whatever), even chewing on a stick of gum to keep my mouth busy. It doesn't have to be a fresh start from a new day...why waste the hours left in THIS day, right?
3. Focus on how I'm feeling after the indulgence. Am I feeling good? Am I feeling healthy? Usually not! If I feel so poorly, why would I subject myself to this again? (note: this one doesn't always work - I have amnesia that I can only imagine is similar to whatever mothers go through in which they forget about the pain of childbirth - thankfully a big meal isn't THAT painful!)
Any other suggestions?
Friday, July 06, 2012
Summer Goals Update
Okay, so by now you know I've been missing in action (in the meeting rooms) for a little bit. Between work travel and personal travel, I managed to go almost TWO WEEKS without working a Weight Watchers meeting. Goodness!
But I am back to my normal schedule for now, and will resume posting some thoughts on the weekly topic...once I've actually SEEN the weekly topic in our meetings next week. I feel so out of the loop!
But what I did want to update was the progress on my summer goals. I posted about these in early June. The one I have progress to report on is the Half Marathon. I said I was going to decide on a race and register for it. Well, thanks to a deal that resulted in an entry fee of only TWENTY DOLLARS (a fraction of the going rate these days) I am signed up for the USA Women's Half Marathon in September. That website is like a flashback to the early days of the internet, and they don't yet have the course posted, but for twenty bucks, I was sold.
Now I guess I better have laser focus on my training!
But I am back to my normal schedule for now, and will resume posting some thoughts on the weekly topic...once I've actually SEEN the weekly topic in our meetings next week. I feel so out of the loop!
But what I did want to update was the progress on my summer goals. I posted about these in early June. The one I have progress to report on is the Half Marathon. I said I was going to decide on a race and register for it. Well, thanks to a deal that resulted in an entry fee of only TWENTY DOLLARS (a fraction of the going rate these days) I am signed up for the USA Women's Half Marathon in September. That website is like a flashback to the early days of the internet, and they don't yet have the course posted, but for twenty bucks, I was sold.
Now I guess I better have laser focus on my training!
Thursday, June 21, 2012
Happy Summer!
It's officially summer!
Outsmart the Fat is going to be taking a few weeks off. Meetings of course continue as scheduled, but every now and again this little blog needs some time to rest and rejuvenate.
See you in a few weeks!
Outsmart the Fat is going to be taking a few weeks off. Meetings of course continue as scheduled, but every now and again this little blog needs some time to rest and rejuvenate.
See you in a few weeks!
Thursday, June 14, 2012
Week #24: Dining Out Local
It was interesting to me that almost all of the healthy dining suggestions presented in my meetings this week were chain restaurants. To some extent, this makes sense: these are the kind of establishments that are either required to post nutritional information, or find it in their best interests to do so. So I guess it's natural for us to gravitate to the easy choices: ones we can look up ahead of time.
So if you're a real foodie who loves trying a place that's off the beaten track, you probably didn't come away with as many new ideas as you might have liked. I thought I'd share some of the places that I go to - some are smaller chains, some are single unit stores. Many of these are going to be in the Clairemont area, just because that's where I live, but not all of them.
Kitchen 4140 - this is actually the place that Kim suggested on Wednesday morning. And their splash page says that they are now open for dinner during the week! Hooray, because a lunch-only place is probably one I'm hardly ever going to get to visit.
Tender Greens - okay this has been the best blog entry ever, because by visiting these sites to get you links, I'm learning. Tender Greens has nutrition information! I never knew that. This is a restaurant in Liberty Station, and from what I understand, once the renovations are done at University Town Center mall, there will be a location there, too.
Sipz Fusion Cafe - this is actually in the same strip mall as our Clairemont WW store (and there is a second location in North Park just off University avenue). Yes, this is a vegetarian restaurant, but I know several carnivores who have dined here and loved it. Please note that not all items here are healthy - the noodly saucy bowls will add up fast, but you can do things like sub brown rice, choose steamed over fried, etc. They even do sushi (vegetarian) in the evenings!
The Linkery - this North Park restaurant is probably a bit of a splurge. But we like them so much we had them cater our wedding! They use lots of local produce, so there are always unique things on their menu. Portion sizes are reasonable, too. If you are a wine or craft beer fan, save some of your PointsPlus values for that, because they have a good beverage list.
Niban - this sushi restaurant is just across the 805 from our Clairemont WW store, near the Souplantation. They offer brown rice (although not in the sushi to my knowledge). Sushi in general can be a low PointsPlus meal, and we like this local joint.
Crazy Bowls and Wraps - this is a good fast food option in Mission Valley. Their website is kind of a pain in terms of finding complete nutrition information, but I like that they offer things like quinoa, lots of veggies, and tofu options.
Any other local or non-chain favorites you'd recommend?
So if you're a real foodie who loves trying a place that's off the beaten track, you probably didn't come away with as many new ideas as you might have liked. I thought I'd share some of the places that I go to - some are smaller chains, some are single unit stores. Many of these are going to be in the Clairemont area, just because that's where I live, but not all of them.
Kitchen 4140 - this is actually the place that Kim suggested on Wednesday morning. And their splash page says that they are now open for dinner during the week! Hooray, because a lunch-only place is probably one I'm hardly ever going to get to visit.
Tender Greens - okay this has been the best blog entry ever, because by visiting these sites to get you links, I'm learning. Tender Greens has nutrition information! I never knew that. This is a restaurant in Liberty Station, and from what I understand, once the renovations are done at University Town Center mall, there will be a location there, too.
Sipz Fusion Cafe - this is actually in the same strip mall as our Clairemont WW store (and there is a second location in North Park just off University avenue). Yes, this is a vegetarian restaurant, but I know several carnivores who have dined here and loved it. Please note that not all items here are healthy - the noodly saucy bowls will add up fast, but you can do things like sub brown rice, choose steamed over fried, etc. They even do sushi (vegetarian) in the evenings!
The Linkery - this North Park restaurant is probably a bit of a splurge. But we like them so much we had them cater our wedding! They use lots of local produce, so there are always unique things on their menu. Portion sizes are reasonable, too. If you are a wine or craft beer fan, save some of your PointsPlus values for that, because they have a good beverage list.
Niban - this sushi restaurant is just across the 805 from our Clairemont WW store, near the Souplantation. They offer brown rice (although not in the sushi to my knowledge). Sushi in general can be a low PointsPlus meal, and we like this local joint.
Crazy Bowls and Wraps - this is a good fast food option in Mission Valley. Their website is kind of a pain in terms of finding complete nutrition information, but I like that they offer things like quinoa, lots of veggies, and tofu options.
Any other local or non-chain favorites you'd recommend?
Friday, June 08, 2012
Week #23: Set a Summer Goal
I absolutely love this past week's issue of Weight Watchers Weekly.
I love that it has the calendar grid for you to visually plot out all the upcoming special events - I filled mine in this morning, and it looks like there's something each month that I will have to consider.
I love that it has spots to actually WRITE DOWN some goals. If you don't commit it to paper, how is it going to happen? Again, I spent some time filling mine in this morning.
So, do you want to know what I want this summer? I do want to end the summer a few pounds lighter than I entered it, but I know from past experience that setting a "pounds lost" goal with a timeframe doesn't work for me. I can't exactly pinpoint why, but I rarely seem to lose the weight in the time frame I think I can, so I instead focus on other things.
Most of my goals are activity based. There are a few classes at the gym that I've been telling myself I would try, and just haven't actually walked through the door to do. So I wrote those classes down as THINGS I WILL DO THIS SUMMER. Next step: what specific day will I do them? I've also been saying that I will run a half marathon "later this year sometime" but have yet to actually pick a race. I realized recently that this is because if I actually pick (and register!) for a race, I'll actually have to commit to training and DO it. By the end of this summer I will be registered for a half marathon. The race itself probably won't be until fall/winter, but plunking down the cash for it will be a big step.
And finally, my last reason for loving this week's handout is on the back page. Did you see it? The "Bravo" member this week is a woman who is about to turn ONE HUNDRED YEARS OLD and she's been a Lifetime member for 20 years. Are you kidding? I want to be her when I grow up!
I love that it has the calendar grid for you to visually plot out all the upcoming special events - I filled mine in this morning, and it looks like there's something each month that I will have to consider.
I love that it has spots to actually WRITE DOWN some goals. If you don't commit it to paper, how is it going to happen? Again, I spent some time filling mine in this morning.
So, do you want to know what I want this summer? I do want to end the summer a few pounds lighter than I entered it, but I know from past experience that setting a "pounds lost" goal with a timeframe doesn't work for me. I can't exactly pinpoint why, but I rarely seem to lose the weight in the time frame I think I can, so I instead focus on other things.
Most of my goals are activity based. There are a few classes at the gym that I've been telling myself I would try, and just haven't actually walked through the door to do. So I wrote those classes down as THINGS I WILL DO THIS SUMMER. Next step: what specific day will I do them? I've also been saying that I will run a half marathon "later this year sometime" but have yet to actually pick a race. I realized recently that this is because if I actually pick (and register!) for a race, I'll actually have to commit to training and DO it. By the end of this summer I will be registered for a half marathon. The race itself probably won't be until fall/winter, but plunking down the cash for it will be a big step.
And finally, my last reason for loving this week's handout is on the back page. Did you see it? The "Bravo" member this week is a woman who is about to turn ONE HUNDRED YEARS OLD and she's been a Lifetime member for 20 years. Are you kidding? I want to be her when I grow up!
Wednesday, May 30, 2012
Week #22: Move It, Love It
I am sitting down to post this entry after having done a session of yoga at work. I think it's fitting that I'm about to talk about enjoying your activity while I'm blissed out from my own.
Does this look like a person who liked to exercise? I can assure you: NO.
I mentioned in this morning's meeting that I used to be the person who never exercised. Hated it, in fact. I got my mom to write me a note to get me out of running the mile in gym class when I was in high school.
All that's changed now. I exercise regularly. I've run five marathons. I'm studying exercise science and considering getting certified to teach fitness classes! How the heck did that all happen?!?
I will admit that in the beginning I got sweaty simply to burn calories. Riding a stationary bike? BO-RING. But I did it. Aerobics videos? Oh Jane Fonda, you scamp, I did a few of those too, even though I hated it and felt uncoordinated.
But then a coworker challenged me to run a 5K. And I decided that since I was paying for a gym membership, I might try some of the group fitness classes - and wouldn't you know, I found stuff I liked!
Here's a list of the things I have done in the past month or so: running, indoor cycling (spinning), boot camp, Pilates, yoga, weight lifting, and the 5 DVD set that we're selling in the WW meeting rooms right now.
And here's one thing I've tried but you will likely never see me do again: ZUMBA. I'm sorry. I know, the collective tsking is deafening, but Zumba and I (or more specifically "my hips") just don't get along. And since I don't enjoy taking a class where I feel like an uncoordinated fool, I have determined it is Decidedly Not For Me.
So if you look at my list and swear you'd never run unless you were being chased by someone wielding a weapon, that's OK! You'll find something else. And judging by the popularity of Zumba, that's probably what it'll be, and you and I can wave at each other while we pass each other on the way to our own favorite activities.
I mentioned in this morning's meeting that I used to be the person who never exercised. Hated it, in fact. I got my mom to write me a note to get me out of running the mile in gym class when I was in high school.
All that's changed now. I exercise regularly. I've run five marathons. I'm studying exercise science and considering getting certified to teach fitness classes! How the heck did that all happen?!?
I will admit that in the beginning I got sweaty simply to burn calories. Riding a stationary bike? BO-RING. But I did it. Aerobics videos? Oh Jane Fonda, you scamp, I did a few of those too, even though I hated it and felt uncoordinated.
But then a coworker challenged me to run a 5K. And I decided that since I was paying for a gym membership, I might try some of the group fitness classes - and wouldn't you know, I found stuff I liked!
Here's a list of the things I have done in the past month or so: running, indoor cycling (spinning), boot camp, Pilates, yoga, weight lifting, and the 5 DVD set that we're selling in the WW meeting rooms right now.
And here's one thing I've tried but you will likely never see me do again: ZUMBA. I'm sorry. I know, the collective tsking is deafening, but Zumba and I (or more specifically "my hips") just don't get along. And since I don't enjoy taking a class where I feel like an uncoordinated fool, I have determined it is Decidedly Not For Me.
So if you look at my list and swear you'd never run unless you were being chased by someone wielding a weapon, that's OK! You'll find something else. And judging by the popularity of Zumba, that's probably what it'll be, and you and I can wave at each other while we pass each other on the way to our own favorite activities.
Thursday, May 24, 2012
Week #21: Spice It Up!
Flavor is a big thing with me. I am not a fan of eating bland food. Simply put, I don't get a lot of food to eat on any given day, so I want it all to be really tasty! It's become such a thing around my house, that my husband will randomly shout "FLAVOR!" when I'm cooking or when we're discussing food. He knows it's that vital.
This past week's issue of Weight Watchers Weekly did such a great job of listing some spices that are a bit off the beaten track. For example, epazote? Have you ever heard of that, or better yet, tried it? I'm sure it's possible to find it somewhere locally, but my favorite online spice store Penzey's happens to carry it.
Hmm. Reading their description of it, it sounds like an ingredient that might come in handy around these parts. Ahem.
In completely unrelated news, a Weight Watchers coworker recently shared a note she got from a member right after Mother's Day. I think it's good for a chuckle!
To whom it may concern:
Please excuse my Mom, Fran, from watching what she eats for just this week. I invited her to my home for Mother's Day dinner, where I prepared Chicken Marsala, Chicken Piccatta, Chicken Frances, Roasted Red Potatoes with Garlic & Rosemary, Broccoli with Garlic, Chocolate Pudding Pie, Peanut Butter Pie, and Bread Pudding. I forced her to eat more than she wanted to eat.
Thank you...David.
This past week's issue of Weight Watchers Weekly did such a great job of listing some spices that are a bit off the beaten track. For example, epazote? Have you ever heard of that, or better yet, tried it? I'm sure it's possible to find it somewhere locally, but my favorite online spice store Penzey's happens to carry it.
Hmm. Reading their description of it, it sounds like an ingredient that might come in handy around these parts. Ahem.
In completely unrelated news, a Weight Watchers coworker recently shared a note she got from a member right after Mother's Day. I think it's good for a chuckle!
To whom it may concern:
Please excuse my Mom, Fran, from watching what she eats for just this week. I invited her to my home for Mother's Day dinner, where I prepared Chicken Marsala, Chicken Piccatta, Chicken Frances, Roasted Red Potatoes with Garlic & Rosemary, Broccoli with Garlic, Chocolate Pudding Pie, Peanut Butter Pie, and Bread Pudding. I forced her to eat more than she wanted to eat.
Thank you...David.
Thursday, May 17, 2012
Week #20: Outsmart the Supermarket
Honestly, that's how it feels sometimes, right?
I take grocery shopping very seriously! It's really important to me to get the right foods on hand and know that a healthy meal is waiting for me at every turn. For me this means a lot of thought, planning, and list-making. For you, who may not be as obsessive and detail-oriented as I am, maybe you can get away with less effort.
Regardless of the level of meal planning you do before you hit the store, here are some guidelines you might want to consider:
1. NEVER GO HUNGRY. Seriously, I mean it. Things will just jump into your cart if you shop while hungry. True story.
2. Know what you need to get. For me this means a detailed list, and if I'm really on the ball, the list is in the order I walk through the store. But it could also just mean making sure you have a pantry and refrigerator full of healthy staples that can magically be transformed into a healthy meal based on your tastes and cravings on any given day.
3. Calculate before you buy. So many of us carry smartphones, so it's easy to use either of the Weight Watcher apps to figure out a food's PointsPlus value before it goes into the shopping basket. Don't find out AFTER you eat it that it really wasn't worth it.
4. NEVER GO HUNGRY. I mean it, it bears repeating. This can be my biggest downfall, and I'm sure I'm not the only one.
Wednesday, May 09, 2012
Weeks #18-19: Kindness & Motivation
The topic on being your own best friend left me a little speechless, and so I didn't have any thoughts to present on the week before last's topic. I'm sure this is in part due to the fact that I am one to speak to myself in a way that might make you blush.
So another week has passed, a week in which we talked about staying motivated. When I look at the progression of topics, it strikes me that somebody back at corporate headquarters in New York knows what they're doing! I mean, if I've just given myself a mental lashing over eating too many cookies, what sort of shape am I going to be in mentally? Am I really going to be motivated to hit the gym, shop for healthy groceries and say no to ordering dessert?
At this morning's meeting, a member shared that she managed to get out of the death spiral of unhealthy behaviors and negative talk by turning to her support team. Those are the people in her life who will tell it to her straight. Now, that can mean stuff like tough love, but also the reassurances that no, you're not a freak, you're not a loser, and you'll TOTALLY get back on track. Do you have a support team? If not, where can you find one? Could it be people you know in person, or would an online team (Weight Watchers message boards, for example) work? Maybe both!
Once you've developed Team You, you'll find it's probably easier to keep a positive state of mind. And when you're happy about this process (or about things in general), you're probably going to be more effective and productive.
So what's your goal? Have you pictured yourself at it? How it will feel? Won't it be great? With the tools you have at your disposal, and your support team - it's a matter of WHEN, not IF.
So another week has passed, a week in which we talked about staying motivated. When I look at the progression of topics, it strikes me that somebody back at corporate headquarters in New York knows what they're doing! I mean, if I've just given myself a mental lashing over eating too many cookies, what sort of shape am I going to be in mentally? Am I really going to be motivated to hit the gym, shop for healthy groceries and say no to ordering dessert?
At this morning's meeting, a member shared that she managed to get out of the death spiral of unhealthy behaviors and negative talk by turning to her support team. Those are the people in her life who will tell it to her straight. Now, that can mean stuff like tough love, but also the reassurances that no, you're not a freak, you're not a loser, and you'll TOTALLY get back on track. Do you have a support team? If not, where can you find one? Could it be people you know in person, or would an online team (Weight Watchers message boards, for example) work? Maybe both!
Once you've developed Team You, you'll find it's probably easier to keep a positive state of mind. And when you're happy about this process (or about things in general), you're probably going to be more effective and productive.
So what's your goal? Have you pictured yourself at it? How it will feel? Won't it be great? With the tools you have at your disposal, and your support team - it's a matter of WHEN, not IF.
Thursday, April 26, 2012
Week #17: Be Your Own Best Friend
By the end of my Weight Watchers week, I usually have some sort of idea what I want to say about the meeting topic. This week, I'm sitting here at a loss for words.
If I'm honest with myself, it's probably because this is an area that I still struggle with. And not just in the weight management part of my life. Perfection? I'm always striving for it, obviously never getting it.
I guess the takeaway from this is that you don't have to conquer every issue out there in order to reach (and maintain) your weight loss goals. I've kept the weight off for just shy of fifteen years, and there are still things I struggle with. But the struggle is manageable enough that it doesn't impact the end result.
Does that help? Does that make it seem more doable?
I found the final flip chart this week to be really thought provoking, so I'll repost it here:
What Food Can Do
Food can fill our stomachs.
It cannot fill our souls.
Food can nourish our bodies.
It cannot nourish our hearts and minds.
Food can make our taste buds happy.
It cannot make us happy.
Food can give momentary pleasure.
It cannot give lasting pleasure.
Food can distract us from our pain.
It cannot take away our pain.
-Author Unknown
If I'm honest with myself, it's probably because this is an area that I still struggle with. And not just in the weight management part of my life. Perfection? I'm always striving for it, obviously never getting it.
I guess the takeaway from this is that you don't have to conquer every issue out there in order to reach (and maintain) your weight loss goals. I've kept the weight off for just shy of fifteen years, and there are still things I struggle with. But the struggle is manageable enough that it doesn't impact the end result.
Does that help? Does that make it seem more doable?
I found the final flip chart this week to be really thought provoking, so I'll repost it here:
What Food Can Do
Food can fill our stomachs.
It cannot fill our souls.
Food can nourish our bodies.
It cannot nourish our hearts and minds.
Food can make our taste buds happy.
It cannot make us happy.
Food can give momentary pleasure.
It cannot give lasting pleasure.
Food can distract us from our pain.
It cannot take away our pain.
-Author Unknown
Thursday, April 19, 2012
Week #16: Put Color On Your Plate
I know I'm not the only one who wants to eat food that looks tasty. I'm pretty sure that's one of the major sources of Pinterest's recent popularity - people wanting to look at tasty food!
For me, enjoying the look of food often means lots of color. I've shared in the meeting room an experience I had making a meal several years ago. I made some mashed potatoes, served it with some chicken breast, and if I remember right some corn kernels. And plated it on our regular china...beige plates. BO-RING.
Take a look at some of the recipes I've made recently here, and you'll see a lot of color. Don't be surprised by all the vegetarian/vegan options there - I don't eat meat anymore, so that's what I make these days. Many of you eat meatless every once in awhile anyway, or could easily throw some cooked meat into many of the dishes I've linked to. But look at all those different fruits and veggies - great variety of colors (and vitamins & nutrients, too).
For me, enjoying the look of food often means lots of color. I've shared in the meeting room an experience I had making a meal several years ago. I made some mashed potatoes, served it with some chicken breast, and if I remember right some corn kernels. And plated it on our regular china...beige plates. BO-RING.
Take a look at some of the recipes I've made recently here, and you'll see a lot of color. Don't be surprised by all the vegetarian/vegan options there - I don't eat meat anymore, so that's what I make these days. Many of you eat meatless every once in awhile anyway, or could easily throw some cooked meat into many of the dishes I've linked to. But look at all those different fruits and veggies - great variety of colors (and vitamins & nutrients, too).
Friday, April 13, 2012
Week #15: Exercise Plan B
I'm sitting here listening to one of the better rainstorms we've had here in San Diego recently. Even in a city with beautiful weather (mostly) it's handy to have an exercise Plan B. And really, it's not even just weather that can necessitate having a plan B.
Over the years, the following items have gotten in the way of my exercise routine:
Inclement weather (mostly I'm up for being in the rain, but I do have my limits)
Smoke and ash from massive wildfires
Illness
Lazy-Ass-Itis*
Injury
Sleeping through my alarm (unintentionally and intentionally)
Working late
Going into work early
Doctor/Dentist/Eye Doctor appointments
Being bored with my exercise routine
Holiday gym hours
Travel
There are probably even other things I didn't think of, and I'm guessing that with all these different things, any of you could find something that would disrupt your routine. Plan ahead with a list of things you can do "just in case" so that when any of these things happen, you know what your options are and don't get caught empty-handed!
*Yes, that's a thing
Over the years, the following items have gotten in the way of my exercise routine:
Inclement weather (mostly I'm up for being in the rain, but I do have my limits)
Smoke and ash from massive wildfires
Illness
Lazy-Ass-Itis*
Injury
Sleeping through my alarm (unintentionally and intentionally)
Working late
Going into work early
Doctor/Dentist/Eye Doctor appointments
Being bored with my exercise routine
Holiday gym hours
Travel
There are probably even other things I didn't think of, and I'm guessing that with all these different things, any of you could find something that would disrupt your routine. Plan ahead with a list of things you can do "just in case" so that when any of these things happen, you know what your options are and don't get caught empty-handed!
*Yes, that's a thing
Wednesday, April 04, 2012
Week #14: Anchors Aweigh!
As dedicated as we are on this journey (and you're totally dedicated, right? RIGHT?) it's sometimes easy to go temporarily insane and forget why we wanted to adopt a healthy lifestyle in the first place. That's when an anchor comes in handy.
As we discussed this week, an anchor is an object, gesture, phrase, anything at all that can help you get back in touch with the empowered thoughts and feelings you've had all along. Like in The Wizard of Oz, you've had those resources to succeed within you the whole time. Sometimes you just need a reminder.
Here's one of the things that reminds me of what I'm capable of:
If I ever think I can't do something, all I need to do is remind myself what a pain in the tuchus it was to run my first marathon. As a side note, what I love about this photo is the finish time clock. Do you really think I ran 26.2 miles in just over three and a half hours? That's something like an eight minute mile - I wish! What really happened is that back when I ran this race, the San Diego Marathon (now the Carlsbad Marathon) offered an "early start" for those "slower" runners who thought they'd take over 4 hours to finish. So instead of starting with the elite runners at 7:30, we could start at 6:30 and get a jump on things. So the finish clock in that photo is based not on my personal start time, but the official regular start time. Add an hour to that clock and you've got my real finish time.
Trust me when I tell you that running for that long is NOT easy. So whatever weight loss has to throw at me? I can totally handle it.
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