WW Studio of Herndon, VA

WW September Theme:
Obstacle Breakthroughs
This Week: Master Your Time
When we’re chronically strapped for time, we tend to feel more
stressed, irritable, and tired.
Too little time, creates a challenge to making healthy eating choices and being physically active.
People who carve out dedicated time and plan to use it, tend lose more weight than people who don’t.

WW Studio of Herndon, VA updated their business hours.

WW Studio of Herndon, VA updated their business hours.

WW September Theme: Obstacle Breakthroughs
This Week: WAIT 5
Emotional eating is a learned response.
When we consistently reach for food while feeling certain emotions, it can create an automatic habit.
Recognizing emotional eating habits and putting some space between the urge to eat when an emotion strikes and what we do next, can begin to help break the habit.

August Theme: Building Confidence
Week 5: Create a Go-to Playlist to Fuel Your Goals
Listening to music can induce positive emotions that help you achieve your goals.
Listening to your favorite music can help make those
actions and experiences more enjoyable and reinforcing, thus. we repeat them.
Music can also help interrupt boredom, stress, or emotional eating habits. Win-Win!

August Theme: Building Confidence
Week 4: Create a scale plan
Research shows that people who track their weight frequently lose more weight.
Still, we’re sometimes hesitant, because we lack a plan or don’t think we’ll like the result.
Creating an action plan for before, during, and after we step on the scale can help boost confidence to continue making healthy choices, no matter the scale result.

August Theme: Building Confidence
Week 3: Focus on What Your Body CAN DO
Body image can be a struggle for many of us.
Research shows that thinking about what our bodies CAN DO
may help us realize their importance BEYOND appearance & can
improve body image.

August Theme: Building Confidence
Week 2: Kitchen Confidence
When confident in our ability to do something, we’re more likely to try it & repeat it.
The less familiar we are with something, the less confident we may feel and….the less likely we are to try it!
Taking action increases familiarity, which can build our confidence.
There is nothing
to lose by trying 👍🏼

August Theme: Building Confidence
Week 1: Reality Checks and Self-Efficacy
Unhelpful thoughts can lead us to act in ways that are unhelpful to our journeys. This is because what we think drives the things we do.
Unhelpful thoughts that are self-critical in nature (“I ruin everything!” “I always mess up!”) can decrease our confidence in our ability to do something, making it less likely that we’ll try.
By recognizing and challenging self-critical thoughts, we can shift our thinking, increase confidence, and add momentum to the journey.

August Theme: Building Confidence
Week 1: Reality Checks and Self-Efficacy
Unhelpful thoughts can lead us to act in ways that are unhelpful to our journeys. This is because what we think drives the things we do.
Unhelpful thoughts that are self-critical in nature (“I ruin everything!” “I always mess up!”) can decrease our confidence in our ability to do something, making it less likely that we’ll try.
By recognizing and challenging self-critical thoughts, we can shift our thinking, increase confidence, and add momentum to the journey.

July - Find Joy
Week 3 Good Things
As we move through life, we often focus on what goes wrong, overlooking what’s going well.
Practicing gratitude involves shifting our focus to intentionally recognize the good things in life, no matter how small.
This can increase happiness and happier people make healthier choices.
(Recipe in comments)

July - Find Joy
Week 3 Good Things
As we move through life, we often focus on what goes wrong, overlooking what’s going well.
Practicing gratitude involves shifting our focus to intentionally recognize the good things in life, no matter how small.
This can increase happiness and happier people make healthier choices.
(Recipe in comments)

July - Find Joy
Week 3: AWE walks
Experiencing AWE can increase well-being and life satisfaction.
The more often we intentionally find AWE, the more likely we are to
notice opportunities for AWE in our lives.
With loved ones, in familiar places, or in certain situations…..
Research shows that when we move outdoors, we experience improved self-esteem, revitalization, and feelings of energy.
By incorporating AWE into outdoor activity routines, we can maximize the benefits of moving more.
AWESOME, right?!?
(Recipe in comments)

July - Find Joy
Week 3: AWE walks
Experiencing AWE can increase well-being and life satisfaction.
The more often we intentionally find AWE, the more likely we are to
notice opportunities for AWE in our lives.
With loved ones, in familiar places, or in certain situations…..
Research shows that when we move outdoors, we experience improved self-esteem, revitalization, and feelings of energy.
By incorporating AWE into outdoor activity routines, we can maximize the benefits of moving more.
AWESOME, right?!?
(Recipe in comments)

July - Find Joy
Week 2: Make healthy eating special
We are more likely to choose foods that we expect to be of higher quality or think of as special.
When menus describe foods with sensory or nostalgic language buttery, juicy, grandma’s recipe, etc, diners report being more satisfied with them.
A comfortable, attractive ambiance, nice lighting, place settings, and decorations also helps us enjoy our food more. How does this play out for you?
Recipe in comments.

July - Find Joy
Week 2: Make healthy eating special
We are more likely to choose foods that we expect to be of higher quality or think of as special.
When menus describe foods with sensory or nostalgic language buttery, juicy, grandma’s recipe, etc, diners report being more satisfied with them.
A comfortable, attractive ambiance, nice lighting, place settings, and decorations also helps us enjoy our food more. How does this play out for you?
Recipe in comments.

July - Find Joy
Week 1:
Make time for what you enjoy.
Research shows that intentionally doing enjoyable activities can increase positive emotions in the moment and improve our happiness for the long-term.
Experiencing positive emotions can help us think flexibly, creatively, and with the big picture in mind.
Recipe in comments.

July - Find Joy
Week 1:
Make time for what you enjoy.
Research shows that intentionally doing enjoyable activities can increase positive emotions in the moment and improve our happiness for the long-term.
Experiencing positive emotions can help us think flexibly, creatively, and with the big picture in mind.
Recipe in comments.

June Monthly Theme: Embrace Change
Week 5 - : Focus on what you can control!
When we direct our thoughts and attention toward what we can control, we tend to be happier, less stressed, and more motivated to take action.
A 2016 study demonstrated that when people feel in control of their lives, it can help them lose and maintain weight and be physically active.
We can develop a greater sense of control by recognizing the difference between what we can and can’t control and then shifting our thoughts toward what we can control.
See recipe in comments.

June Monthly Theme: Embrace Change
Week 5 - : Focus on what you can control!
When we direct our thoughts and attention toward what we can control, we tend to be happier, less stressed, and more motivated to take action.
A 2016 study demonstrated that when people feel in control of their lives, it can help them lose and maintain weight and be physically active.
We can develop a greater sense of control by recognizing the difference between what we can and can’t control and then shifting our thoughts toward what we can control.
See recipe in comments.

June Monthly Theme: Embrace Change
Week 4 - Set up your bedroom environment
The way an environment is arranged impacts what people do.
For example, when we see an ice cream truck, we think of having ice cream!
Setting up your bedroom environment to cue sleep can help you prioritize it.
There are a lot of things people can do to help create a relaxing sleep environment.
See recipe in comments.

June Monthly Theme: Embrace Change
Week 4 - Set up your bedroom environment
The way an environment is arranged impacts what people do.
For example, when we see an ice cream truck, we think of having ice cream!
Setting up your bedroom environment to cue sleep can help you prioritize it.
There are a lot of things people can do to help create a relaxing sleep environment.
See recipe in comments.

June Monthly Theme: Embrace Change
Week 3 - Switch up your eating routine
While regular food routines can be helpful, switching them up from time to time can prevent us from getting bored with healthy eating.
The USDA dietary guidelines recommend that people eat a wide variety of fruits, vegetables, whole grains, and proteins.1
In addition, eating a range of fruits and vegetables ensures you get the necessary nutrients for good health
Recipe in comments.

June Monthly Theme: Embrace Change
Week 3 - Switch up your eating routine
While regular food routines can be helpful, switching them up from time to time can prevent us from getting bored with healthy eating.
The USDA dietary guidelines recommend that people eat a wide variety of fruits, vegetables, whole grains, and proteins.1
In addition, eating a range of fruits and vegetables ensures you get the necessary nutrients for good health
Recipe in comments.

June Monthly Theme: Embrace Change
Week 2 - Set a goal your future self can actually do
People often intend to do something but don’t take the action
needed to make it happen. Scientists call this the Intention-action
gap.
This can occur when we haven’t identified all of the steps needed
to accomplish the task, we face unexpected barriers, or we feel
differently when it’s time to act than we imagined we would.
Setting truly doable goals is one of the best ways to bridge the gap
between intention and action. Recipe in comments.

June Monthly Theme: Embrace Change
Week 2 - Set a goal your future self can actually do
People often intend to do something but don’t take the action
needed to make it happen. Scientists call this the Intention-action
gap.
This can occur when we haven’t identified all of the steps needed
to accomplish the task, we face unexpected barriers, or we feel
differently when it’s time to act than we imagined we would.
Setting truly doable goals is one of the best ways to bridge the gap
between intention and action. Recipe in comments.

June Monthly Theme: Embrace Change
Week 1 - Foster your change-related identity

The way we think about ourselves when it comes to our ability to make changes (our change-related-identity)
can impact how we respond to change.
When we think certain things are set in stone and cannot change, we're less likely to make the changes we need to meet our goals.
This may be because we don’t believe that we're capable of making change.
Everyone has the capacity to develop a more growth-oriented change identity!
(See recipe in comments)

June Monthly Theme: Embrace Change
Week 1 - Foster your change-related identity

The way we think about ourselves when it comes to our ability to make changes (our change-related-identity)
can impact how we respond to change.
When we think certain things are set in stone and cannot change, we're less likely to make the changes we need to meet our goals.
This may be because we don’t believe that we're capable of making change.
Everyone has the capacity to develop a more growth-oriented change identity!
(See recipe in comments)

May Monthly Theme:
Week 4 - Pathways to Self-Compassion
When we hit a setback, many of us default to self-critical thoughts, which can actually get in the way of our progress and our ability to respond.
WW research shows that members who treat themselves with kindness and compassion after overeating lose more weight in their first month than those who don’t.
When we consistently replace self-critical thoughts with self-compassionate thoughts, we can begin to naturally treat ourselves more kindly. This is due to the brain’s neuroplasticity.
(Recipe in comments)

May Monthly Theme:
Week 4 - Pathways to Self-Compassion
When we hit a setback, many of us default to self-critical thoughts, which can actually get in the way of our progress and our ability to respond.
WW research shows that members who treat themselves with kindness and compassion after overeating lose more weight in their first month than those who don’t.
When we consistently replace self-critical thoughts with self-compassionate thoughts, we can begin to naturally treat ourselves more kindly. This is due to the brain’s neuroplasticity.
(Recipe in comments)

May Monthly Theme:
Week 3 - Meal planning for strength

The nutrients; protein, vitamin D, and calcium are essential for muscle and bone strength.
Eating foods rich in protein helps us maintain lean body mass and stay fuller longer, which can help with weight loss.
Planning our meals helps us make intentional choices, which can ensure we get nutrients that strengthen our bodies.

May Monthly Theme: Get Stronger
Week 2 - Strengthen your body
Strength training helps us feel stronger, protect bone health & improve muscle mass.
Strength activities can be adapted to suit different preferences, abilities, fitness levels, and access to equipment
Adding strength training that is suited to you, to your routine, makes it more likely you’ll keep it up.
Remember, physical strength is built through repetition!

May Monthly Theme: Get Stronger
Week 1 - Strengthen your brain
No matter how old we are, we can change our brains to help us develop and master new behaviors.
The more we practice something, the neurons (i.e. brain cells) associated with that behavior become more connected, making it feel a little more natural each time we do it.
With less practice, the connections grow weaker, making the behavior feel less natural.

April Monthly Theme: Set Up Successful Habits
Week 4 - Micro-habits and stacking
Explore how focusing on the small steps and repeating them over time until they become micro-habits helps us build reliable, bigger habits that last.

April Monthly Theme: Set Up Successful Habits
Week 3 - Choose your cue! Piggyback a habit you want to START doing on top of one you ALREADY have. Through this process, the habit you already have will become the cue that triggers the new one!

April Monthly Theme: Set Up Successful Habits
Week 2 - Build a reinforcing habit
There are many app tools to help you build habits across our pillars!
~ Food: How can you approach tracking in a way that feels good?
~ Activity: Put a FitOn or Aaptiv class you love in your calendar.
~ Sleep: Try a Headspace meditation before bed.
~ Mindset: Find a 5-Minute Coaching audio you love and build a habit
of listening to it regularly.

April Monthly Theme:
Set Up Successful Habits
Week 1 - Monitor, Modify, Maintain~
Choose a habit and monitor it for a few days. Develop a greater awareness of the patterns and factors that keep it going.
If it’s a habit you want to break, modify one factor that supports it.
If it’s a habit you want to keep, identify one factor that will help you maintain it.

March Theme: Do What Works
Week 5 Technique:
Get more active with temptation bundling
This can make your activity enjoyable.
Doing things that feel good is reinforcing.
Pair something you love doing with something you “should,” need, or want to start (but don’t love doing!) to help you reach your goals.

March Theme: Recognize your strengths
Week 4 Technique:
Intentionally using strengths that come naturally to us can increase our happiness for the longer term.