Flex Points on Weight Watchers

flexPoints and other basic information; also Fast Track
FlexPoints and other basic information; also Fast Track

Please remember that the best way to learn about the Weight Watchers program is to attend a local meeting. Your local Weight Watchers leader is trained to provide you with the best, most accurate, and up-to-date information on the Weight Watchers program. By going to a local meeting you get accountability and friendly support to help you be successful on your journey. If you can’t attend a local meeting, Weight Watchers also offers an At Home program and even has online tools.

The information below is for current Weight Watchers members. It is only meant to be a convenient reference for some of the more technical portions of the program, for use by a current member who does not have access to her/his materials at the moment. The information below does not contain all aspects of the program and is not a replacement for information that an active member receives at a local Weight Watchers meeting.

Weight Ranges

The first column is your height in feet and inches. The second column is the MINIMUM for all adults. The third column is the recommended upper target for adults ages 17-25. The fourth column is the recommended upper target for adults ages 25-45. The fifth column is the MAXIMUM for adults over 45.

4’9” 92 106 111 115
4’10” 95 110 115 119
4’11” 99 114 119 124
5’0” 102 118 123 128
5’1” 106 121 127 132
5’2” 109 125 131 136
5’3” 113 130 135 141
5’4” 116 134 140 145
5’5” 120 138 144 150
5’6” 124 142 148 155
5’7” 127 147 153 159
5’8” 131 151 158 164
5’9” 135 155 162 169
5’10” 139 160 167 174
5’11” 143 165 172 179
6’0” 147 169 177 184
6’1” 151 174 182 189
6’2” 155 179 187 194
6’3” 160 184 192 200
6’4” 164 189 197 205
6’5” 184 194 202 210

POINTS Target
This chart is NOT for growing teens or nursing women. Growing teens, females under 16 and males under 19, should add 2 points to the target shown. Nursing woman should add 10 points to the target show. Everyone should consult a doctor before beginning or modifying any weight loss program.

The first column is your weight right now. The second column is your POINTS Target. Your POINTS Target is the minimum numbers of points you should each every single day.

000 – 149 20
150 – 174 22
175 – 199 24
200 – 224 26
225 – 249 28
250 – 274 30
275 – 299 31
300 – 324 32
325 – 349 33
350 – 999 34[/font]

The best way to figure how many points are in the food you are eating is to use your POINTS Finder. If you don’t have it handy, you can use a calculator with the following formula. POINTS = [Calories/50] – [grams of fiber*/5] + [grams of fat/12] *note that the grams of fiber are capped at 4 grams per serving.

Activity Points

In addition to eating your Target points each day, you may choose to earn and optionally eat Activity points. Activity points earned must be used on the same day they are earned, if they are used at all. Activity points are fully described on, and can be calculated with, your POINTS booster. If you don’t have it handy, you can use a calculator and the following formulas.
Activity points for light intensity = [your weight] x [minutes] x 0.00023
Activity points for moderate intensity = [your weight] x [minutes] x 0.00033
Activity points for high intensity = [your weight] x [minutes] x 0.00081
Light intensity is described as being able to talk and sing, with regular breathing and no sweating. Examples of light intensity activities are leisurely walking or biking. Moderate intensity is described as being able to talk but not sing, with deep breathing and sweating after 10 minutes. Examples of moderate intensity activities are brisk walking or brisk biking. High intensity is described as being able to only talk briefly, with rapid deep breathing and sweating after 3-5 minutes. Examples of high intensity activities are running or competitive cycling.

Flex Points

In addition to eating all of your Target Points each day and optionally eating some or all of your Activity Points each day, you’ll begin each week with 35 Flex Points. Use them any way you please. Don’t use them at all, use some, divide them evenly over the week, or spend them all on a weekend splurge. Once the week is up, they’re gone. Keep track of them in your QuikTrak System.

Quik Trak System

This journal works like a checkbook register. Start each day with your POINTS Target. As you eat, record each food and subtract the appropriate points value from your available balance, as if you were writing a check. If you earn Activity Points you may record them as a deposit, adding them to your available balance. If you get to a 0 balance before the end of the day, you may add in “deposit” any available Flex points that you have remaining for the week. Just like your real checkbook, you never want a negative balance.


***FAST TRACK Information***


WW has introduced a new twist on the Flex Points program. Use this version to jumpstart your program when you've hit a plateau or just want to jump feet-first into the program.

A few highlights of this plan:

1) You eat 20 points per day for no more than two weeks (no matter what your weight is). Do NOT, under any circumstances go under this target!

2) Your 35 weekly Flex Points are not used for the duration of the Fast Track program.

3) Suggested menus can be found here: WW Eating Guide (requires Adobe Acrobat Reader to view - you can download it for free HERE)- you can follow either the higher carb or higher protein plans to get your 20 points in.

4) Remember to drink your water and eat your points in the most balanced manner possible!

5) Do NOT do Fast Track for longer than 2 weeks! To attempt to do so longer could cause damage to your metabolism. Fast Track is just a short-term program to jump start losses. It should be noted that if you feel you only need one week on it, than by all means, do it for only a week!

6) If you are exercising excessively, sticking to 20 points per day is probably not a realistic goal. Most have found eating some activity points, or just sticking to their regular Points Target is more helpful. If you exercise a lot, your body requires more calories for daily function. To not eat enough could possibly cause a short-term weight gain.
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This information came from DWLZ.com in the Forums under Old WW Programs

Happy Holidays

So Sorry for not posing in a while but we were kinda crazy around here with Christmas and the Blizzard we got Christmas Eve here in Oklahoma. Yes, you heard me correct a blizzard. Its the first one ever in Oklahoma so it was pretty amazing to be here and watch it from inside my house. It did give us a very pretty white Christmas but on the other hand the highway from my house to my moms was closed , so my parents were not able to spend Christmas with us :( that really sucked. We had a great time opening presents, eating lots of food and playing video games all day. We still have snow on the ground and are getting more today! So my honey is coming home early so I can get my butt out and to the store so we won't starve to death in case this stuff turns to ice. Lets keep our fingers crossed that doesn't happen.

The other part of me not blogging is because I have been preoccupied by starting a new weight loss group on blackberry messenger. When the new BBM 5.0 came out with the group chat I started a Weight loss group for girls only and man have I meet some really sweet ladies. After really getting to know each other I thought why not start a weight loss journey together for the new year. So we all decided that this would be just what we all needed to motivate and loss some weight. We decided that blogging would be a great way to share or journey with each other and to just have a place to put everything out there that we would need. So I sat yesterday and got started on the Blog. The blog name is Blackberry Diet Buddies 2009 on Blogger, you can find the link to it on the tool bar on the right hand side of my blog .I'm super excited about the blog and the can't wait to see the results of our hard work. I hope to really put a lot of great useful content on the blog for other readers that plan on doing Weight Watchers. Not all of us are doing Weight Watchers that are on the blog so this will also give a different spin for readers. Another part of this group weight loss is everyone will be posting on the blog, just not the admin. This is a great way to keep everyone feeling part of the group. We will do weekly weigh in and post or new weights on the blog. Another part of this dynamic is we will try using Skype during the week to chat and encourage each other. We all know that keeping on weight loss plan can be very hard when we all have family and work involved. I truly hope that with all the tools of blogging, BBM and Skype we will all loss the extra junk in the truck :)
Our Official start date is Jan 5, 2010. I will be going out today and picking up food,a new Food journal and a binder to start a new cooking menu for my self so that I can make weekly food menus.
This is a way is part of the previous post about me wanting to do something to push myself and help others. I will be really involved in blogging,recording and maintaining my own weight goals along with supporting my Blackberry buddies weight loss. I am really looking forward to this new journey with friends and a skinner me .
If any female reader would like to join our weight loss journey please leave me a comment and your email address. We do only take ladies and this will not change. So if you are a male reader I am sorry but I have to keep this group woman only. Hope you understand.
Have a great week everyone :)

Router Security

So I was sitting home sick today trying to watch YouTube videos on blackberry applications and themes and my connection was horrible. Then I realized that someone on my street was using my unsecured wi-fi signal on my router and this was making it hard for me to use what I'm paying for! pissed off at this just because of the fact I have asked my honey to do this and he said he didn't know how, I went on Youtube and there was a video showing me how to secure my network :) so, for all my peps out there that need this information do it your self, here ya go. Don't let someone share your wi-fi and you get the crappy end of the deal . I had no clue it was so easy to get the settings changed once I found the IP address for my Linksys home Router.

Julia & Julia

So me and the honey were sitting around wanting to watch a PPV movie and we came across Julia & Julia and I really wanted to watch this. Being that it was about cooking and blogging. The man went to bed after 30 minutes of the movie stating it was a movie all about me and he was living this story already and went to bed. I have to tell you this movie really inspired me to take a challenge and make it mine. Deciding on what that challenge will be has not came to me clearly yet,but I know it will.
The movie really was about me and how I love to cook,blog and need to push myself to finish a project. You are all aware that I knit and crochet,but finishing a project for me is the hardest thing in the whole world!I get really excited about finding just the right pattern,then heading off to the yarn store to browse the wonderful soft yarns that I can never decide on and most of the time end up making a second trip to finally make a purchase. Then I start knitting my master piece,and knit and knit..and then I find a new pattern I just have to make and into the knitting bag goes the current project to sit for months or years untouched.It would be safe to say that I am a starter of things and can't seem to finish because i get side tracked with something new.
My whole life has been this way and after seeing Julia & Julia I really thought I'm not being far to myself at all! I need to find something and push myself to finish. I will be making a list of things I love and go from there. Here are a few things to pick from.

Knitting
reading
blogging
cooking
cross stitch
working out
weight loss and good health
write a book

The point is to do something every day and keep at it for a year. Could I really commit myself to doing something like this? I want to and I am going forward with it as soon as I decide what it is that I want to do. I know there are knitting challenges with socks and reading challenges,blog challenges, but I want to do something conformed to me. I really need to put alot of thought into this. I want it to be something that will open a whole new world to me as a individual to make me a better person. Does any of this make since? Any thoughts or comments on how you have done something in your life for a change everyday? love to hear your story.
Wanted to share Julia Powell's blog also since she is the reason I am making this life change. http://juliepowell.blogspot.com/
This is her current blog and does not include the cooking challenge she did with the Julia Childs cook book. Here is that blog when she started that challenge in 2005..

You have to click on the calender on the right hand side of this blog to read the days posts.. a very good read.

How To Restore A Nuked Blackberry

So I thought this Video was great because I had a really bad scares yesterday installing a new OS and thought I had Nuked my Berry! Holly crap I was scared. This was posted on Crackberry this morning but I wanted to put it here so I would have it too :) enjoy.

Short Cut Keys on your Blackberry

to use quick launch you'll need to fire disable your "Dial From Home Screen" function, you can do this by clicking on your Phone icon from the home screen or by pressing the green phone button. Next press the Menu key, choose Options, then General Options. Finally change the "Dial From Home Screen" field from "Yes" to "No", hit the Escape key and your ready to go.

Please Note: You will now need to hit the Phone icon or press the Green Call key to make a call.

In place of the calling feature you can press the following keys to access the following apps from your home screen:

• A = Address Book
• B = Browser
• C = Compose Message
• D = Notes
• F = Profiles (Might not work on 9700)
• G = Google Talk (if app is installed)
• H = Help
• I - AIM (if app is installed)
• K = Lock Device
• L = Calendar
• M = Mail
• N = BlackBerry Messenger
• O = Options
• P = Phone
• Q = Can be used with QSMS which you can find HERE
• R = Alarm Clock (May not work on 8900/9600/9700)
• S = Search
• T = Tasks
• U = Calculator
• V = Saved Messages
• W = Wap Browser
• Y = Yahoo (if application is installed)

I found this information at http://girlythemesfaq.blogspot.com/
I learn something new everyday about my berry

My Bella Hat

Hi Blogland friends, I have been busy knitting on the Bella hat for the last couple of days and it is complete. The reason I knitted this is because lastweek when the temp dropped and it was spitting rain I had decided I wanted to get out and shop. So I called my friend down the street (with whom I have been friends with for 16 years) and we headed off to the new super Target right down the road. Well, bright me wanted to drive the MAN Truck that is harder than hell to park because it has the extra long bed but has the power of a mule..luv this big ass truck and drive it every chance I get. anywho, when I got to Target I parked way out in the parking lot because the spaces were to close together for me to get the truck in. When we got out of the truck to go into the store, I heard all about parking the truck in the back fourty from my friend , lol. Mind you she was not wearing a jacket or anything more than a sweatshirt. Me on the other hand had everything on but a hat and man did I wish I had one by the time we got inside the store, it was freezing and wet and my hair looked like something out of a scary movie!!!!!!!!!!!!!!!!!!!! This is when I decided I needed to knit my self a hat girls..
I love the pattern of the Bella hat found on Raverly but the top is pointy and kinda weird. Its great if I want to put all my hair up,but then look like a cone head, lol.. but it will match the bella gloves I'm working on right now for my self :) it was fun to knit but I think the next one I will make a little smaller or change the decrease pattern.
Can you believe its not pink, lol.. I love this purple color and can't wait to see my bella gloves in it. If I could remember the yarn I would list it,but i'm having a brain fart at 6am..
have a great day everyone :)

Lazy Sunday

Here is the wonderful picture of my living room this afternoon. It could be put on a postcard and mailed all around the world for a warm and fuzzy feeling when you are cold and lonely.
I had to get out today and fight with people at walmart for grocery's in case the weather gets to back this week were I can't get out. The store was packaged and they ran out of shopping carts right after I got there! can you believe that. The weather is nasty here in Tulsa today, it is 37 degrees and spitting misty rain, yuck. Glad I am in the rest of the day and sitting by the fire with my knitting :) what a wonderful day.

Couple Twitters and Facebook Update at the Alter

Our tree

Sent via BlackBerry from T-Mobile

New White Tree

I went to walmart today with a plan to pick up a Christmas tree. I decided I wanted a white tree and this is what I got. I went with blue lights and blue and silver ornaments :) it really is different than any other tree for the simple fact that we always have a green tree. I will post better pics tomorrow when I get my camera out... Can't believe I bought a tree ...
Sent via BlackBerry from T-Mobile

I'm a blogger pusher

I love to blog and share with other people how to blog right from there phones. In the last month I have convinced 2 people to start blogging . The reason they had never blogged is because they did not have a home computer or they found it to time consuming to sit in front of the pc to post a blog . Of coarse I told then all about Go Blogger than can be done from any phone!! This is why I luv Blogger so much. I am glad I could share a little of what I know about this to someone out there. Check out their blogs. The first blog is Brook's at
http://brookenotonadiet.blogspot.com/feeds/posts/default?alt=rss
The second blog is being worked on right now and I don't have the link for it yet. When I do it will be posted here.(Springfairy) is working on it.
Brook and I started chatting because she has lost a lot of weight and she is so motivational to me with her story of weight loss. I'm really glad I talked her into starting her wieghtloss blog :) please read her story, its amazing.. Laters peeps
Sent via BlackBerry from T-Mobile

New sheets

Here are the new Flannel sheets I picked up today at Target :) Dons going to flip out, lol..
Sent via BlackBerry from T-Mobile

Thinking time

So I was looking threw my blog and I noticed I never have pictures of myself on here. One being I am always the one taking all the pictures and two I just can't stand to see my fat ass on here. As the story goes there was a time when I was thin and pretty, but for the past 5 years I really have been fighting the flab and it has won.
I turned 41 In October and I just hate it! Getting old sucks ass! I was looking threw photos on my laptop of a pool party we had this summer and realized Im not that old looking, just really out of shape. The picture I have posted is from our pool party this summer and I am the brunette and the 21 years old blond is a good friend Kristeen. Now looking at the photo I have no wrinkles,no gray and damn I don't look bad next to this 21 year old baby, lol.. so I guess from now on I will start letting people take more photos of me to post here on my blog. I have to get over the fat thing or loss it forever. Its just hard when you have grown up being called the Anorexic barbie doll your whole life until you hit 35. Guess I better piss or get off the pot about all of it because its stupid to let it stand in the way of my happiness.
I know there are alot of bloggers out there that never post pics of them selfs and I hate it! it makes the blog not as personable to me when reading their life events.
Drop me a commit on what your thoughts are of all this crazy flab or skinny crap .

Thanksgiving Goodies

The line up is as follows from left to right. Miss Cheyanne, Robert and his new baby girl, and my honey Don :)
Miss Cheyanne being a Camera hog, lol.
Cheyanne showing off her New Twilight Bella Mittens I made her.

So we went to Missouri to spend Thanksgiving with Dons family and these are the only photos I got!!! I can not believe that I never thought to pull the camera out with all the family around but this is it guys. I better get a yellow sticky to put on my forehead for Christmas :)