Some things to think about while filling you plate this Thanksgiving!

I really love Thanksgiving dinner and look forward to it every year as I am sure you do too.  I have found quite a few interesting articles about how to stay on track or keep to certain restriction such as Gluten Free or Diabetic Diets.  But I am a pretty firm believer that you work hard each and every day and can certainly have a little break on Thanksgiving and other holidays.  That being said you don't want to make yourself sick--if you have been eating small portions or no sugar for example and you change that up even just for the day you may regret more than just the calories!  You may feel sick to your stomach or become lethargic --you may even suffer for a few days so be prepared to pay the price for your choices.  A few tips I love to use on holidays are....

1. Don't skip breakfast thinking you will save yourself for dinner--you will undoubtedly be so hungry at dinner you will not be able to make good choices.
   
2. Drink a large glass of water just before sitting down to eat.  It will make you feel full faster and help you to digest your food too.
   
3. Use a small plate!  Yep, don't worry about what others are using--find a dessert size plate and then take what you want--you will have a hard time putting too much on that plate--the key is to NOT GO BACK AND REFILL THAT PLATE!
   
4. Eat slow chew each bite more than usual--enjoy the flavors.   Pay attention to your family and friends and take your time finishing your small plate.  If you are chatting during dinner you will not be eating as much or as fast.  Because I am sure you have good manners and DO NOT talk with your mouth full!  

Here was an interesting article that was in my e-mail from Walgreens today...

I pray that you and your family have an extremely blessed Thanksgiving day!  

Be safe and enjoy!

For those that are not celebrating, I pray your day is just as nice!

Your Beachbody Coach

Mary Jo Price-Williams

My Beachbody Website

“It’s not about having time, it’s about making time.”- Anonymous

“The only bad workout is the one you didn’t do.”- Anonymous

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Day 21 of my 28 day Plank Challenge

So I just realized it has been a while since I updated on this crazy challenge, lol!  I am doing this challenge with my friend Laura Guzdek Albertson. We are on day 21 and we are supposed to be able to hold a plank for 150 seconds at this point--well I do not know where they come up with their numbers because I am not even half way there--

That is a HUGE number--but you know what I am not feeling bad at all that I am only able to hold a plank for 71 seconds--because that is WAY WAY more than I could do 21 days ago--I struggled with 30 seconds!  So see--it is not as good as they say I should be but by all means it is AMAZING to me. Did you know that planks are one of the hardest workouts to do as they work your entire body!  And the primary focus is your core--which by the way is my weak spot--that is why I chose to try this out.
As long as I was going to chat a bit about the challenge I thought I should also share a video from Beachbody showing how to do a proper plank--as with all exercises the correct form is very important so you don't hurt yourself.




This is the schedule we are following for the challenge...

DAY 1 – 20 SECONDS
DAY 2 – 20 SECONDS
DAY 3 – 30 SECONDS
DAY 4 – 30 SECONDS
DAY 5 – 40 SECONDS
DAY 6 – REST
DAY 7 – 45 SECONDS
DAY 8 – 45 SECONDS
DAY 9 – 60 SECONDS
DAY 10 – 60 SECONDS
DAY 11 – 60 SECONDS
DAY 12 – 90 SECONDS
DAY 13 – REST
DAY 14 – 90 SECONDS
DAY 15 – 90 SECONDS
DAY 16 – 120 SECONDS
DAY 17 – 120 SECONDS
DAY 18 – 150 SECONDS
DAY 19 – REST
DAY 20 – 150 SECONDS
DAY 21 – 150 SECONDS
DAY 22 – 180 SECONDS
DAY 23 – 180 SECONDS
DAY 24 – 210 SECONDS
DAY 25 – REST
DAY 26 – 210 SECONDS
DAY 27 – 240 SECONDS
DAY 28 – Hold as long as possible

Go ahead, I dare you!  Give it a try--you never know--I am so happy to feel the difference from the beginning--who knows maybe I will get to 100 in the next week--that is the hope!

Health and Wellness fair at Hilbert College

Had a great time today at the Health and Wellness fair--I was fortunate enough to be right next to a some very nice vendors!  Although I have never done an event like this where I met anyone who was not friendly and nice.  Today's neighbor sold essential oils and I love love love aroma therapy so I was one happy camper most of the day.  If you ever have the opportunity to go to one of these event you should --there really is a lot of great information available.  Here are a few pictures from the event.....

And check out the amazing lunch they served us for being vendors---roasted vegetable wrap with feta cheese and broccoli salad!

It was really good but I was really worried about having tiny pieces of broccoli in my teeth the rest of the day!  Nothing worse then talking to 100 or so people then getting in your car and realizing that you had a huge chunk of green in your teeth the whole time!  Seems to happen to me more than I would like to admit.  Let me just say--I don't care how well I know you--if I am talking to you and you have something green on your teeth--I WILL tell you!  So that brings me to my tip of the day....

when you want to be sure that you don't have anything in your teeth take a selfie and then enlarge it to see your teeth--so easy and works great!  Hence the crazy picture below....

Another disadvantage of getting old--the gaps in my teeth are a bit bigger then they used to be and look how crooked my bottom teeth are--or no, don't look it is not a pretty picture!

I also got to show off the new Core De Force workouts!  I was streaming them via Beachbody on Demand!  Watch for some funny videos of me trying to do the moves--coming soon!  I am not sure if that is a head up so you look for them or avoid them!  Either way--you have officially been warned!

Anyway,
Thanks for stopping by today!

Your Beachbody Coach

Mary Jo Price-Williams

My Beachbody Website

“It’s not about having time, it’s about making time.”- Anonymous

“The only bad workout is the one you didn’t do.”- Anonymous

Don't skip stretching after your workout--

Sometimes you only have a small amount of time to get that workout in and think--gee I will just skip the stretching today--at least I know that happens to me a lot!  But don't do it!

You really should take that extra few minutes to do those stretches after your workout--especially if it is an intense one--today I did Brazilian Butt Lift - Bum Bum--um um--that was what my legs would call intense!

So why is stretching important you ask? Here are a few quick answers to that question.

1. Stretching helps your body to cool down slowly--it is better for your heart to bring your breathing and body temperature down slowly.
2. If you pay attention to your breathing while stretching it helps replenish your oxygen--you were working hard and taking all those short breaths--if you are like me you were literally panting!  
3. Stretching enhances flexibility, especially after a workout because your muscles are warm.  If a muscle group has been continually contracted during your workout, they shorten up or tighten up-- stretches should be performed to get the muscle back to their normal length. 
4. Stretching also helps with circulation to your joints and tissues!  
5. If you are like me this is also a time to relax--to think about your body for a few minutes--to feel any aches and pains and to release any tension or tight spots.  Your body will thank you after a great workout and nice stretch.  

Remember that stretching should feel good---you want to feel a little bit of tension but do not over stretch--it should NOT ever hurt!

So there you have it--just a few minutes and a lot of benefit!  And who knows it may even keep you from a little soreness--there are mixed reviews on this benefit--but I know every time I get a charlie horse in my legs it is when I didn't stretch after my workout?????  Just saying!  

Thanks for stopping by today!

Your Beachbody Coach

Mary Jo Price-Williams

My Beachbody Website

“It’s not about having time, it’s about making time.”- Anonymous

“The only bad workout is the one you didn’t do.”- Anonymous