Intro 

My Saturday morning has changed over time. I remember at one point in time my routine was my Weight Watchers Meeting. I loved getting up and going in and taking that time for me.  I remember my first meeting I was excited nervous and a little overwhelmed.  I kept going back week by week and pound by pound and before I knew it I was at goal weight.  

In comparison, I also had a Saturday routine that consisted of sleeping late, waking up with a hangover, eating the easiest food choices that weren't anywhere close to healthy, maybe even a little hair of the dog, and Netflix Binges and naps.

That brings us to today. The Debut of my new Saturday Morning Ritual. Time to connect and grow with like-minded individuals who are pursuing their Weight Loss goals. 

Brain Body Connection -

Movement is considered the human being’s first language. Movements strengthen the neural pathways between the brain and body. Learning, thought, creativity, and intelligence are not processes of the brain alone but the whole body.

LETS MOVE - Indestructible Mind

Importance of Community - 

• Support and Safety

• Connection and Belonging

• Influence - Community can influence and motivate us to invest in our well being and bring positive change.

• Learning

• Acceptance

• Sharing

First Up - Let's take a look at the past week

Success - Share Your Non-Scale Victories

Pitfalls -Let's let go of the pitfalls - we can learn from them but we don't want to hold onto them

Journal Exercise - Why Will I keep going?

Topic of The Week

Importance of Habits and Rituals

Habits and routines play a crucial role in weight loss for several reasons:

1. **Consistency:** Developing healthy habits and routines helps you stay consistent in your efforts. Weight loss is a gradual process that requires ongoing commitment. When you establish routines, you're more likely to stick with your healthy behaviors over time, leading to more effective and sustainable results.

2. **Reduced Decision Fatigue:** Making decisions about what to eat and how to exercise can be mentally taxing. By establishing routines, you automate many of these decisions, freeing up mental energy for other important tasks and reducing the likelihood of making impulsive, unhealthy choices.

3. **Stress Reduction:** Knowing what to expect from your day reduces uncertainty and can lower stress levels. Stress is often linked to weight gain and unhealthy eating habits. Routines help create a sense of stability and predictability, which can contribute to better emotional well-being.

4. **Formation of Healthy Habits:** Routines provide a framework for consistently practicing healthy behaviors. Over time, these behaviors become habits that require less conscious effort. For example, if you consistently incorporate exercise into your morning routine, it becomes a natural part of your day rather than a chore.

5. **Better Time Management:** Routines help you allocate time more efficiently. When you have set times for meals, workouts, and other activities, you're less likely to skip or postpone them due to a lack of time. This improved time management supports your weight loss goals.

6. **Improved Sleep Patterns:** A consistent daily routine, including a regular sleep schedule, can improve sleep quality. Quality sleep is linked to better weight management because it affects hunger hormones and overall metabolism.

7. **Behavioral Reinforcement:** Routines can serve as positive reinforcements for your weight loss journey. As you stick to your routines and see positive changes, you're more likely to associate those routines with your progress, making you even more motivated to maintain them.

8. **Prevention of Backsliding:** Weight loss often involves making lifestyle changes, and it's easy to revert to old habits without consistent routines. Routines act as a buffer against backsliding into unhealthy behaviors, helping you stay on track even when facing challenges.

9. **Long-Term Success:** Weight loss is not just about shedding pounds quickly; it's about maintaining a healthy weight over the long term. Habits and routines provide a foundation for sustained weight management, helping you avoid the cycle of yo-yo dieting.

10. **Mind-Body Connection:** Regular routines can help foster a stronger mind-body connection. Being mindful of your habits and routines encourages you to tune into your body's signals of hunger, fullness, and overall well-being, which can lead to more mindful eating and healthier choices.

Remember that building habits and routines take time and patience. Start with small, manageable changes and gradually incorporate them into your daily life. Over time, these changes can have a significant impact on your weight loss journey and overall well-being.

Journaling Exercise- Your Perfect Saturday 

What do your Saturdays look like now - what do you think they will look like in the future?

What is a perfect Saturday?

What is a perfect Saturday for weight loss?

What kind of activities would you do?

What small changes can you make to get to the perfect Saturday?

We Are Not Failing We Are Planning

What's the Plan for the week?

Any Challenges?

Any Outings?

Weather things?

Wrap Up

• "Your time is limited, so don't waste it living someone else's life." - Steve Jobs.