February 11-17, 2018

MOVEThe Way You Love

All activity counts and it’s all good, for your mind, heart, and body. Even better, there's no need to join a

gym, or work out for hours—unless you want to!

THIS WEEK Pick an activity you enjoy doing and set a specific goal to do it by answering the questions above. Afterward, track it in the app to see how many FitPoints you’ve earned.

Moving more is the gift that keeps on giving. Stretching, walking—any sort of physical movement doesn’t just help shake the cobwebs from your brain and strengthen your body, it can boost your self-esteem, lighten your mood, even help you sleep better.

And activity helps with weight loss, too! Change your eating and move more and you can shed up to 20% more than if you change eating alone. Keep moving for the long term and you’re more likely to keep off the weight, too.

Here’s the secret: Choose activity for its feel-good benefits—not for what you feel you “should” do—and you’re more likely to succeed at weight loss and maintenance. In one study, people asked to walk a mile “for fun,” said they felt less tired and in a better mood afterward than those asked to walk for “exercise.” (They ate and drank fewer calories afterward, too!)

MOVE The Way You Love

WALKING WINS!This everyday activity teams nicely with other pleasures, like exploring nature, enjoying new adventures, spending time with family and friends…. And a little can pay off big: A recent study* of more than 62,000 men and 77,000 women found that walking, even less than the two hours a week recommended by the Physical Activity Guidelines for Americans, can still help people live longer.

WHAT TO DO: WHAT MOVES YOU?If you have fun being active, you’ll do it more often. Then answer these questions to help you set a realistic, specific goal to move more—and love it!

WHAT will I do? Make it simple, clear, and doable: Play ball in the yard, walk around the neighborhood, go for a bike ride. If it sounds fun to you, it’s a great idea!

What I’ll do:

WHEN will I do it? Make time for moving more and you’ll help make it happen. Designate specific days and windows of time you can devote to it—whether 15 minutes, 30, or more.

When I’ll do it:

WHERE will I do it? It’s not enough to say “I’ll walk”—map out a route so that you know what to expect. (Yes, a few loops around the same block works!)

Where I’ll do it:

With WHOM (if anyone) will I do it?

Once you complete your activity, track it in the mobile app (for subscribers) and see how many FitPoints® you’ve earned! Research shows that tracking your activity and sticking to your goals can increase the amount of physical activity you do.

Co

ver

imag

e b

y iS

tock

.

“I ENJOY MOVING MORE WHEN IT’S A GAME. FOR INSTANCE, I FIGURED OUT IF I PUT MY FITBIT® ON MY SHOE INSTEAD OF MY WRIST I GET MORE STEPS WHEN I GROCERY SHOP!” —JUDI

2 | WEIGHT WATCHERS WEEKLY WEIGHT WATCHERS WEEKLY | 3*Patel AV, et al. Walking in Relation to Mortality in a Large Prospective Cohort of Older U.S. Adults. Am J Prev Med. 2017.

Lig

htb

ulb

ico

n b

y S

hu

tter

sto

ck. I

mag

e at

to

p r

igh

t b

y Jo

hn

Ker

nck

.

THINK AGAIN When it comes to moving, keep your mind open to new possibilities—there’s no wrong activity.

4 | WEIGHT WATCHERS WEEKLY WEIGHT WATCHERS WEEKLY | 5

UNHELPFUL THOUGHT “I hate running, but I hear it’s the best activity for weight loss.”

HELPFUL THOUGHT “Running is not the only activity that works for weight loss—and even if I made myself run, I wouldn’t stick to it. I’m more likely to stick with something I actually like to do.”

HELPFUL THOUGHT “If I haven’t tried it, I don’t actually know I’ll be bad at it. And besides, what is “bad”? As long as I enjoy it, it’s a win for me. I’m going to make a plan to try one class at least.”

UNHELPFUL THOUGHT “Everybody is doing yoga these days, but I know I’d be horrible at it, so I’m not going to try.”

YOUR TURN! What unhelpful thought have you had about physical activity recently? Write it here. Give it a reality check, then write your helpful thought here.

YOU MIGHT THINK SHIFT YOUR THINKING

Share how you #MoveItLoveIt on Connect in the mobile app (for subscribers).

INSPIRATION FROM A MEMBER!

Jeanine, a member from New York, shares why walking works for her, what she gets from it, and how she boosts the fun.

For me, walking is easy: I can squeeze it in whenever I have time. There are no special accessories required and it doesn't take a lot of planning. I can do it with my coworkers, my family, my friends. I try to incorporate it into every day. Walking has become part of my lifestyle and my journey.

It’s even more fun with others! My coworkers and I walk outdoors at lunchtime. In bad weather, we walk the stairs of our building. I walk with my family after dinner and on weekends. We all benefit! I find peace when walking, as I take in my surroundings and connect with the people I’m with.

Challenges keep me motivated. My coworkers and I got Fitbits and signed up for some of their challenges. The friendly competition keeps us motivated. The fact that my Fitbit syncs with my WW app is exciting—it’s all connected for me!

Every steps counts. I choose small, attainable goals and I reward my accomplishments. Then I move on to the next goal!

Being active gives me purpose. I feel grateful that my body can move. I reflect on how I owe this to myself, that I deserve it. My body has to carry me through this life, so I should treat it right.

Rec

ipe

© W

eig

ht W

atch

ers

Inte

rnat

iona

l, In

c.

All

rig

hts

rese

rved

. Pho

to b

y Ti

na R

upp

.

ZERO POINTS® RECIPE! FAST & EASY

1 lb boneless skinless chicken breast (four 4-oz halves) ½ tsp table salt ¼ tsp freshly ground black pepper 1 tsp olive oil 2 tsp fresh lemon juice, or more to taste 2 tsp chopped fresh rosemary 2 tsp fresh chopped parsley ¼ cup reduced-sodium chicken broth ½ lemon, quartered (for garnish)

Try different herbs and seasonings, too. 0 SmartPoints® VALUE PER SERVING // PREP 10 MIN

COOK 35 MIN // SERVES 4

[EASY ENTRÉE]

BAKED CHICKEN WITH LEMON AND FRESH HERBS

Preheat oven to 400°F. Coat a small, shallow roasting pan with cooking spray. • Season both sides of chicken with salt and pepper. Transfer to prepared pan and drizzle with oil; sprinkle with lemon juice, rosemary, and parsley. Pour broth around chicken to coat bottom of pan. • Bake until chicken is cooked through, about 30 to 35 minutes. Garnish with fresh lemon and serve. Yields 1 chicken breast half per serving.

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license. ©2018 Weight Watchers International, Inc. All rights reserved. Selection may vary by store.

Check out recipes featuring your favorite products at www.weightwatchers.com/instoresnearyou

inspiringFeel the

love with

new favorites.

NEW!

ADVERTISEMENT