Week 8 February 17 23, 2013

Week 8 February 17–23, 2013 February 17–23, 2013 Week 8 Fuel Your Activity February Overview Week Focus 6 Routine Topic Format Product eTools F...
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Week 8 February 17–23, 2013

February 17–23, 2013 Week 8 Fuel Your Activity

February Overview Week Focus 6

Routine

Topic

Format

Product

eTools Feature

Your Moving Plan

Small group discussion

ActiveLink™ Activity Monitor and PointsPlus® Pedometer

ActiveLink on eTools

7

Tracking

Be a Portion Pro

Small group activity

Electronic Food Scale & Ultimate Weight Watchers 360˚ Kit

Portion Estimator

8

Spaces

Fuel Your Activity

Large group discussion

Snack Bars

Power Foods List in Mobile App

Ready, Set, Goal!

Large group discussion with video (where available)

ActiveLink™ Activity Monitor

9

Reflection

ActiveLink graph

Before the Meeting | How and When to Prepare Prior to your first meeting of the week

Prepare yourself. We’ve provided all the tools you need to deliver a successful Active Meeting for every member. • Read this Meeting Guide. Take a look at this week’s issue of Weight Watchers Weekly, and review the slides or flip charts provided. • Familiarize yourself with Weight Watchers Snack Bars and the Power Foods List in the Weight Watchers Mobile App. • Staff App Challenge: Spuds vs. rice; beans vs. beef—compare the PointsPlus® values in your App. • Questions? Reach out to your Territory Manager.

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Prepare the meeting space. • Double-check the Props and Room Setup lists on the next page. Confirm you have the right PowerPoint slides or flip charts and issue of Weight Watchers Weekly. • Check in with your team. Confirm that they feel ready and motivated to give every member a warm and caring start to their meeting. • Anticipate meeting size and member mix. Think through the likely size and mix of this meeting and any specific needs this group of members might have. • Plan how and when you’ll incorporate weight-loss celebrations. Sprinkle them throughout the meeting to keep things fresh and interesting week to week and to create more than one chance for members to take advantage of celebrating with the group.

15–30

Focus on individual member attention and relationship building as members arrive, wait in line, and weigh in.

5

Start shifting focus to the group.

minutes before your scheduled meeting start time

Before the Meeting | Meeting Purpose By the end of the meeting, we want members to: • Have reflected on what they tried last week. • Have recognized and celebrated their accomplishments, big and small. • Feel well informed about the weekly topic and the Monthly Routine. • Have committed to one little change to try between meetings. • Feel glad they came and look forward to coming back next week.

minutes before the meeting

minutes before the meeting

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Week 8 February 17–23, 2013 Fuel Your Activity

February 17–23, 2013 Week 8 Fuel Your Activity

Before the Meeting | Props and Room Setup

During the Meeting | Reflect and Recognize (5–6 minutes)

Equipment

Objective: Reflect on any little changes that members attempted after last week’s meeting; ask the group about challenges this past week; recognize and reward little victories.

• Computer, cable, and flat-screen display (where applicable) • Whiteboard with markers or blank flip chart paper and stand

Discussion

• Enough chairs for everyone • Enough pens for everyone

Suggested Room Setup

Note: Room setup may vary by location.

Materials

• Follow-up question:

• Bravo stickers and other celebration awards

• How did it help to have a clearer picture of how much you were eating?

• Weekly PowerPoint slides or flip charts

Flip Chart 1

• Facilitate group discussion.

• Weight Watchers Weekly (Fuel Your Activity)

Weight Watchers Weekly

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• Starter question: Last week we practiced measuring portions. What “Aha” moments did you have this past week?

• Give out Bravo stickers to reward small changes in behavior that led to little wins during the week. If those tie to weight-loss milestones, be sure to recognize those, too.

Recognize success

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Week 8 February 17–23, 2013 Fuel Your Activity

February 17–23, 2013 Week 8 Fuel Your Activity

During the Meeting | Topic and Activity (15–20 minutes)

During the Meeting | Topic and Activity continued

Objective: Introduce this week’s topic: Fuel Your Activity. Link topic back to the featured monthly Routine: Know how you’re going to be active tomorrow.

Objective: Find out why it’s hard to practice this skill consistently, and come up with strategies to overcome these challenges.

Discussion

Discussion

• Starter question: What gets in the way of including Weight Watchers Power Foods throughout the day?

• Starter question: Which foods keep you satisfied and energized through even your most active days?

• Follow-up questions:

• Follow-up questions: • When during the day could you use more energy? • Which foods will give you long-lasting energy to fuel your day’s activities?

• Where could you find preparation ideas and recipes? Flip Chart 2

Flip Chart 3

• When relevant to members’ responses, weave these points into the conversation.

• Get ready to record answers on a blank flip chart or whiteboard. Give members a few seconds to respond.

Note: There may be silence. That’s okay. The time will pass as your members reflect. As people share their answers, write them on the flip chart. Write exactly what members say. If the idea won’t fit on one line, ask members for permission to paraphrase their words.

• Which Weight Watchers Power Foods will go on your grocery list this week?

Weight Watchers Weekly (Please see pages 6–9 for details)

• Suggest eTools feature: Power Foods List in Mobile App If you have our Mobile App, you can access the entire Power Foods list. (See your Weight Watchers Weekly for how to find it). How could having the entire Power Foods list at your fingertips help you fuel your activity? Where and when do you need this list most?

• Statement: Weight Watchers Power Foods are the best-for-you, most nutritionally dense foods. They pack lots of power without racking up high PointsPlus® values.

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Week 8 February 17–23, 2013 Fuel Your Activity

February 17–23, 2013 Week 8 Fuel Your Activity

During the Meeting | Topic and Activity continued

During the Meeting | Help Members Commit (5–6 minutes)

Discussion continued

Objective: Ask members to commit to a little change they’ll try this week.

• Suggest featured product: Weight Watchers Snack Bars How could having a Weight Watchers Snack Bar available help you stay on track during a hectic day? Which Weight Watchers Power Foods could pair nicely with a Snack Bar to make a mini meal? • Suggest the Weight Watchers Weekly feature: Fuel Your Activity Get the scoop on how to eat to keep energy up all day long, no matter what you’re doing, from exercise to errands. • Recognize members who mention progress. If that progress relates to a weight-loss milestone, weave that in, too. • Record answers on a blank flip chart or whiteboard (optional).

Note: If you have a talkative group or just need to gauge how long to continue flip-charting, compare it to the telltale signs of microwaving popcorn: When your paper is looking pretty full, and when you can count 1-2 seconds in between answers, it’s a good time to move on.

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Discussion

Weight Watchers Snack Bars

• Starter question: What’s one little change you could commit to trying this week? • Facilitate brief discussion. Offer a couple of ideas (examples) of little things to try: • Use the Weight Watchers Power Foods list on your Mobile App to find five new-to-you foods.

Recognize success

• Write down three on-the-go meals or snacks that will power you up for activity. Keep the list in your wallet; use it as a menu on a busy day.

Flip Chart 4

Individual Writing • Instruction: Take a moment to think about what you can commit to trying this week; then write it on the back of your Weight Watchers Weekly.

Note: By all means, stack the deck in your favor. Make your new thing to try small and specific so you feel sure you can commit to doing it this week.

Weight Watchers Weekly

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Week 8 February 17–23, 2013 Fuel Your Activity

February 17–23, 2013 Week 8 Fuel Your Activity

During the Meeting | Help Members Commit continued Discussion

After the Meeting Immediately after the meeting

• Question: What is a little change you might try this week? How will you celebrate following through on it?

Below are some guidelines to help you prioritize and decide what to focus on immediately following the close of a meeting: • Focus on opportunities for individual attention and relationship building.

Note: Saying out loud what they’re going to try to change this week reinforces members’ commitment to act between meetings, and celebrating those small triumphs makes it more likely that members will repeat them. • Tee up next week’s meeting topic: Ready, Set, Goal! Next week we’ll get pumped up to set—and meet—our activity goals. • Thank everyone for coming. Close the meeting. Remind members to practice the monthly Routine, and that the PowerStart: Routines session will begin in about 5 minutes.

• Remind and reassure new members that the PowerStart: Routines session is starting soon. Invite them to stay. Encourage them to look through their new member materials. If they don’t wish to sit while they wait, suggest taking a look around the Store, or browsing the product wall. Make sure they know where the restrooms and water fountains* are located. Don’t wait more than 5 minutes before starting PowerStart: Routines. Flip Chart 5

• As other members leave, take a moment for brief individual touch points, such as a quick follow-up on an earlier comment or question. Thank people individually for coming and shake hands if you want. Wish them a productive week. Tell them you are looking forward to seeing them at the next meeting.

• Optional concluding statement. As you add helpful Routines—small moves like choosing a couple of Weight Watchers Power Foods here, a 5-minute-longer walk there—you are building a solid foundation for losing weight and keeping it off.

If you’re in your first two weeks of Weight Watchers, stick around for PowerStart to learn more about our great strategies. And don’t forget to participate in the Live 360˚ promotion so you can win a prize!

• When opportunities and questions come up, mention to members that there’s a full team onsite to support them in addition to all the Weight Watchers resources available online; also refer and/or reintroduce members to the Receptionist(s) for more assistance as needed. • Transition to PowerStart: Routines. Was my meeting successful?

After the week’s meetings conclude, circle back and review the meeting purpose and objectives. • Did you accomplish what you set out to do? How do you know? • How did the members respond? • What little change can you try next week to make the meeting experience even better for members?

* Participating locations only

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Fuel Your Activity

A breakfast for days when you’re on the go: Blueberry-Almond Oatmeal (on cover)

How eating smart—think Weight Watchers Power Foods—can help you stay energized all day long

You know how the gas you put in your car keeps it going?

Think of Weight Watchers Power Foods as premium fuel for your body. “Besides being nutritious and filling and PointsPlus value bargains, they release energy slowly, to help you keep going longer,” says Regina Jorgensen of the Weight Watchers food team. Whether you’re looking at an early morning workout, an afternoon of organizing the garage, or hours of errand-running, here’s how to pump up meals and snacks. You’re going for a run at 6 a.m. After a night’s sleep, your stomach is empty. But eating a lot just before exercise can make you feel uncomfortable. (Full meals are best at least an hour or so before a workout.) Choose a small, easily digestible snack, like a banana or a handful of grapes, suggests Jorgensen. You’ve got a near-nonstop day ahead. Eat a substantial breakfast that includes complex carbs such as oatmeal or light whole-grain bread (both Weight Watchers Power Foods) and lean protein such as plain, fat-free yogurt or eggs (ditto), and maybe a little healthy fat (a smear of almond butter on the bread or sprinkle of nuts on the oatmeal). To help ward off fatigue during the day, eat at regular times, including Weight Watchers Power Foods in each meal and snack.

Mash half a ripe large banana; mix with ½ cup plain nonfat Greek yogurt and 2 tsp maple syrup. Top with 1 Tbsp chopped, toasted walnuts; garnish with cinnamon.

Photo by Kreg Holt

A good pre-workout snack (see page 9): Banana-Maple Yogurt

Check the Weight Watchers Power Foods lists in your Pocket Guide, starting on page 103.

Stir ¼ cup fresh or defrosted-fromfrozen blueberries into ½ cup prepared oatmeal; stir in ½ tsp sugar. Top with 1 tsp chopped slivered toasted almonds and 2 Tbsp almond milk.  Garnish with cinnamon.

Notes for night workers

This tasty snack packs easily—perfect for an afternoon break: Sun Dried Tomato-White Bean Dip Whirl ⅓ cup rinsed and drained canned white beans, 2 sun-dried tomatoes (not oil-packed), 1 tsp olive oil, ½ tsp minced garlic, ¼ tsp dried oregano, salt, and pepper in a small food processor or mini chopper, adding a bit of water if necessary. Serve with bell-pepper wedges.  

You’ll be hitting the gym during your lunch break or after work. About an hour before, eat a relatively high-carb, moderate-protein, low-fat meal or snack with Weight Watchers Power Foods—fat-free milk blended with frozen fruit into a smoothie, thinly sliced turkey breast on whole-grain bread. “Carbs such as fruit and whole grains are converted into energy quickly, and are ideal pre-workout snacks,” says Jorgensen. Less important before a workout? Lots of protein or healthy fats—they’re converted more slowly and may make you feel sluggish. You’ve just finished your workout— what should you eat? Maybe nothing! You don’t need to eat just because you’ve worked out. But if you have and it’s mealtime, “protein is important for muscle recovery; include complex carbs and healthy fat, too,” says Jorgensen. Some ideas (rich in Weight Watchers Power Foods): black beans, salsa, and fatfree cheese rolled into a whole-grain tortilla; or whole-grain cereal with fat-free milk and fruit.

Photo by Kreg Holt

It’s mid-afternoon and you’re drooping. This can mean you did not add enough protein or fiberrich foods at lunch, or you need hydration. Add 0 PointsPlus value fruits and veggies, all Weight Watchers Power Foods, to meals and snacks. And stay hydrated with water, seltzer, or caffeine-free tea.

If you work the night shift, your eating patterns will likely be as varied as your sleep. To help counter shift-work energy slumps: Try not to cave into cravings. Too little sleep can make high-fat, high-sugar foods seem more appealing. Bring along a few well-balanced snacks rich in Weight Watchers Power Foods so you can skip the vending machines. Take your coffee break early. That way you’ll get the caffeine boost on the job and it won’t disrupt your sleep when your shift is over. Get workouts in. Experiment to see whether exercise after you wake up helps you feel energized, or if scheduling it an hour or two before your shift lets you ride the energy high that follows.

Check-in: this month’s Routine Know how you’re going to be active tomorrow. While you’re planning your activity, think about the meals and snacks that can help you keep going in whatever activity you choose. Pre-track them when you pre-track your exercise.