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Do you struggle making your intentions meet your actions

...when we know what we want to do, but we struggle to make it happen?

Everyone experiences it!

"The Weight Watchers program is for people

who want their intentions to meet their actions."


Dear WW Philadelphia Member,

So much about living a healthier life at or closer to goal weight is about baby steps. I know the process can be very overwhelming but broken down into manageable steps, all things are possible.


When I joined Weight Watchers for the second time with nearly 100 pounds to lose, I knew I needed to make activity (AKA – exercise) part of my routine. I rejoined that year in January, and by February I was the owner of one of those fancy stationary bikes. The ones that use both arms and legs. I was excited and prior to getting it put together and trying it out, I had told everyone I was going to ride it one hour a day, six days a week.


Well, the first day I rode it, I completed ten minutes and then rested on the couch for the next several minutes. I was embarrassed by my lack of endurance but determined to make the one hour happen. Our bodies are a beautiful thing, and I was able to add a few minutes a day and before I knew it, I was riding it one hour a day, six days a week. The secret to getting to the goal I wanted was to break it into manageable chunks.

While working in the field as a Coach, then called Leader, I often had Members say to me they hadn’t lost weight because they hadn’t tracked as well as they thought they should have. My question was always, “How many days or meals did you track last week?” After hearing their response, I would say, “Do you think you could do one more day this week?” The answer was almost always, "yes".

One more day seems so much more doable than a whole seven days, doesn't it? Many times the Member would come back with more than one more day and have a weight loss for the week!

Setting ourselves up for wins, no matter how small they seem now, is a BIG step to long-term success and maintenance. It takes thousands of small victories to create the outcomes we are seeking.

Recognizing small triumphs towards one of our goals is a special kind of kindness we can show ourselves. What will be your small success goal this week? You can do it!

“Being kind to yourself is one of the greatest kindnesses,” said the mole.

The Boy, the Mole, the Fox and the Horse

by Charlie Mackesy

Have a terrific week!

Deb Wright

General Manager

Every week in our Workshop

we cover a new topic that fits under one of these categories: food, activity, mindset & sleep.

As a Weight Watchers Member, you learn a way of life – the Weight Watchers program: the benefit of

These are the 4 Pillars of

The Weight Watchers program

• FoodLove it or leave it

• ActivityEnjoy it or change it up

Mindset What's on your mind is as key as what's on your dish

Sleep Get your crucial 8 as well as the benefits of a good nap

This week's topic:

"I know what to do, I just don't do it"

It's a feeling that's all too familiar...

The frustration of having a clear intention, but finding yourself struggling to make it happen is like standing at the edge of a vast ocean, knowing exactly where you want to go, but unable to take the first step. It's a maddening cycle of hope and disappointment, of ambition and inertia, that can leave you feeling trapped in your own mind. You know what you want, but for some reason, you just can't seem to get there. You're not a victim. You can take charge and start with these tips.

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Five snippets to realign your intentions with your actions

0/1 Identify the underlying reasons

When you find that your intentions to lose weight are not aligned with your actions, it can be helpful to identify the underlying reasons. Are there emotional or psychological factors that are hindering your progress? Are there environmental factors that make it difficult to stick to your goals? Once you've identified these factors, you can work on strategies to overcome them. Your Weight Watchers Staff will help you every step along the way to learn about us and learn more about you!

0/2 Set realistic goals

Sometimes, our intentions may not meet our actions because we set unrealistic goals. It's important to set goals that are achievable and realistic. This will help you to stay motivated and avoid getting discouraged when progress is slow. SMART! Specific, Measurable, Achievable, Relevant, and Time-Bound.

0/3 Develop a plan

Creating a plan that outlines the steps you need to take to reach your weight loss goals can be very helpful. Break your goals down into smaller, more manageable steps, and create a timeline for achieving each step. This will help you to stay focused and motivated.

0/4 Get support

It's always easier to achieve goals when you have support. Weight Watchers is here to support you, motivate you and give you the space to be you and rediscover your "why. You'll be amazed once you reach out to Members, friends and family how much encouragement and help holding you accountable they'll give.

0/5 Practice self-compassion

Remember that weight loss is a journey, and it's normal to experience setbacks and challenges along the way. Be kind to yourself and practice self-compassion. Focus on the progress you've made rather than the setbacks, and celebrate your successes, no matter how small you may believe they may be.

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The WW 4 Pillars of weight loss success

Healthier snacks

May support your weight loss goals.

Food: learn more>

Get the most out of your workouts?

Of course you do!

Activity: learn more>

Turn setbacks into success

Sere are some terrific bounce back strategies.

Mindset: learn more >

Good quality slumber

Can support your weight loss.

Sleep: learn more >

Visit our Website for more on the 4 pillars

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Getting ready for summer!

Easy grilling from veggies, fish and chicken to steak ...the possibilities are endless!

Charred-Pineapple Salsa Topped grilled Snapper

Grilled with Avocado Flank Steak

Chickpea Salsa

Grilled Chicken Sausage

Grilled Vegetable

Pasta Salad

Corn and Tomato Salad 

Grilled Chicken

Lemon-Herb Feta

Grilled Zucchini

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