My Favorite Program-Do it with me!

Wednesday, October 26, 2016

Fit it in when and where you can!

 Did you know there are so many ways to add exercise into your day without really changing your routine at all!  You may think I am crazy--and you may be right, which is a whole other post--but you really can fit in exercise during your day during your regular routines.  And here is one of my favorite ways.  Do you shower every day?  I know that may be a bit of a personal question but really do you?  Do you own a squeegee to clean the water off the walls of your shower after you are done showering--if not you should! I know this is NOT a blog about cleaning--but seriously can we avoid it?  We have to clean once in a while like it or not.  Well using a squeegee on you shower walls will help to keep mold and mildew from forming in there and make your shower easier to maintain.  So as long as we have to clean it why not make it fun!  Well, fun may not be the correct word for it......maybe I meant more productive--or more rewarding!?  Listen up--this is great!

Get yourself a squeegee--then take  nice hot shower that will loosen up all those muscles--when you turn the water off--grab that squeegee and get ALL the water off the walls of the shower--but here is the good part--while you are using that squeegee from the top of the wall to the bottom do some squats!  Seriously--squats are one of the BEST exercises around--and you don't need any equipment--except for a squeegee in this case, lol.  And you really don't need much room either.  If you do squats correctly they are considered one of the BEST workouts for your whole body!  They work your hips, glutes, quads, hamstrings and even your core!  If you do them right they will even strengthen your knees.  They increase circulation, help with balance and coordination, help with posture, help build muscle, help with keeping your main muscles strong and flexible and it can even help with digestion and elimination!  So--why are you not doing squats every day in your shower?

Here is a quick explanation of how to do a squat correctly.....

Start with your feet shoulder distance apart.   Stand up tall with your core tight.  Imagine there is a chair behind you that you are going to sit down in.  Begin to bend your knees, ankles and hips keeping your back flat and head and chest up.  Push your butt back as if it is going to sit in that chair behind you.  Keep your weight on your heels not on the balls of your feet.  And do not let your knees go out over your toes.  If it feels like you might tip over backward--you are doing it right!  LOL!   And the most important part is the squees your glutes when you are coming back up--that is going to give you the most benefit.  

I found this image on google but don't know where it originates from--if you recognize it let me know--I can not read the little writting under the feet.  But it is an awesome image to show the proper position.



So you say that you don't have time to workout?  Did you say that?  Really?  I know that I use to say that until I was introduced to Beachbody and the fabulous 30-minute workouts that can be done in my own home.  But now I try to fit in a bit of extra exercise ANYTIME I can and ANYWHERE I can.

Take the stairs--park farther away from the door--walk during lunch--what other ideas can YOU come up with?  Share below in the comments so we can all benefit.  And as always--thanks for stopping by today!  Love you guys.


Your Beachbody Coach
Mary Jo Price-Williams

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

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

Sunday, October 23, 2016

Football Sunday's are my Fun Days!

But even on days like today, I try to make better choices than I used to--I used to eat Chicken Wings, pizza, chips dip, cheese pepperoni crackers----well you know Football Food!   But now my football food it just a little different.  But it does NOT take away from the day at all.


On the menu for today is......

Veggies and Hummus
Whole Grain Scoops and Fresh made Salsa
Grilled Turkey Sausage

My drink for today is


You can find other tips for staying on track during football season HERE

Do the best you can

Let's go Buffalo Bills--squish those fish today! 

Your Beachbody Coach
Mary Jo Price-Williams

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

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

You have to at least TRY!

So many people have so many excuses--I get it--I have them too.  We all do!  But we have to try--we have to give it our best shot.  We can't just sit on our comfy couch and say we can't--we don't know how--we are too old--we don't have time--we are too out of shape--blah blah blah!  The excuses are endless--but --the REALITY is we do have time--we can learn--we are NOT too old--little by little--step by step--bit by bit we can do it.  Things do not change overnight.  It takes small consistent steps to make changes.  But we have to try!



Your Beachbody Coach
Mary Jo Price-Williams

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

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

Friday, October 21, 2016

Planning next week's meals!

Wow this one looks amazing and will be on the list for next week for sure.   I just found this facebook page and it has so many healthy clean recipes!  Will be spending some time on it checking it out.  I will come back here after we try the recipe to let you know how we liked it......


If you click on the image it will give you enlarge for better viewing.  Here is the link to the page if you want to check out their other stuff  Forks over Knives--or you can just wait and see what I share on here, lol!  Feel free to share any places you find healthy clean recipes with me in the comments section!  I am always looking for more.


Your Beachbody Coach
Mary Jo Price-Williams

“It’s not about having time, it’s about making time.”- Anonymous
“The only bad workout is the one you didn’t do.”- Anonymous

Thursday, October 20, 2016

Feeling too old for that?! Let's talk about that.....

Kind of funny when you think about it.  Some days I feel old others I think I am just starting out in life and feel so young.

**long raw and personal post ahead**

Let me be real and a bit raw here for a minute.  I am closing in on 52 years old!  And in a way I am starting my life over--you see I left my husband of 19 years about a year and a half ago.  When I left I felt old--I felt like my life was more than half over and it was what it was--I felt like I would never be any of the things I had once dreamed of.  Don't get me wrong--I was blessed to be a stay at home mom with my son and I would not trade that for anything in the world--but as he was getting older and not around so much I began to think of what I would do with ME--and I felt like there was not much choice--it was a bit too late.  I have been diagnosed with fibromyalgia and Sojourns and I was always tired and aching.  Most times I was ok with the fact that it was what it was--my life was not miserable.  My husband was not a horrible person--at least not since he got sober about 10 years ago--he let me do what I wanted--he worked hard and paid for everything--he never told me no to anything I asked for--I had a home, a new vehicle, money to do what I wanted.  I didn't have to work so the sickness and tiredness were not interfering with that--I could just sleep if I was tired.  I kept myself busy with church, crafts, friends, my son's school and volunteering where I could. But .........

...you knew that was coming, didn't you?!  But, I no longer felt needed. I felt like I could just disappear and no one would notice.  I was lonely, my husband and myself had not been "together"  in a romantic way since my son was born--I kind of just figured that the rest of my life would be like that--and I pretty much resigned to it--after all I am too old to be doing anything else, I am too old to look for LOVE now--I am fat and too old to look good anymore--I am too sick to go back to work--and what would I do anyway--I used to work in the restaurant/bar business and AGAIN I am too old for that!  So by now you are probably wondering what the heck is wrong with me--why was I not happy--what was my problem?  It seems that I had it made right?  Well here is the problem--I am a very open and loving person--I love to be held--I love to spend time with people that I love--I enjoy being complimented--I love to feel needed and wanted.  And none of those things were happening--EVER!  My husband did not support me in anything--he didn't say don't do things --but he didn't encourage me--most of the things he would say to me were negative--I don't finish anything I start--I do everything and I mean EVERYTHING wrong--I should have done this, or that--getting a little chunky there aren't you--this is my house, don't let the door hit you on the way out--I pay the bills around here--blah blah blah--There is a lot more to it than this and maybe someday I will fill you in on more but for now it just doesn't have anything to do with the point of this story -- which is that I felt too old, sick and useless for anything.

So right before I turned 50 I saw decided to do a challenge at a local gym that says loose 20lbs in 6 weeks for FREE!  They do these groups every 7 weeks or so but this one was going to start right on my 50th birthday--on the very day I was going to turn 50!  I am not sure what it was about it but I thought I am going to do it!  I am going to get thin and look good and be loved and everything will be better.  I know it will.  

That FREE challenge is more like a BET--you put up $500 and if you lose the weight you get your money back--if not you don't!  You have to follow their eating plan--workout at their place six days a week, and post on social media every time you are there so they can get more participants for next time around.  So of course, I was convinced this was the answer--this was going to change things--so I put up the $500 and gave it a shot!  It was pretty hard--the eating plan is tough--crazy actually--but the goal is to lose 20 pounds--not to get healthy!  So for 6 weeks I followed this to a tee--I was on point with everything!  Gave it my all--even though I fell on the ice and hurt my wrist and head--I continued to do everything I could.  At the end of the challenge/bet I was getting a bit nervous--I was really afraid that I was going to fail by only a few ounces!  I was literally sick thinking about it.  $500 is a LOT of money to fail!  I remember saying something to my husband about being afraid and his response was "of course it is going to cost me $500--I don't know why you did it to begin with--you never follow through with anything--whatever!"  I as so hurt--I just wanted to hear how proud he was of me--I wanted to hear that I looked great--I wanted to hear that even if I didn't make it I did great, I wanted to hear him say--you can do it!  But none of that was said--I cried myself to sleep that night--which may have been a good thing as the next morning when I got on the scale I had done it!  I did lose the weight--I did get my money back--and I looked and felt pretty good too!  I remember sending a text to my husband saying....


Unfortunately, it did not make everything better--it did not make our relationship better--deep down I knew it wouldn't--so in the next few weeks I began putting that weight right back on--it didn't really matter anyway, right?  The diet plan was so unrealistic that it came back really fast--I didn't let myself gain it all back but added five or six pounds back in just a few days.  It did feel good to have people tell me I looked great though and I didn't want to gain it all back--then I would be a failure to everyone--not just my husband.  So now I felt more pressure--more negative voices from my own head--more anxiety--and all those things make my fibromyalgia  go crazy!  So I felt like shit too.  

Fast forward a few months and I am taking my son to a bowling event with our church--I was going to just drop him off and go but for some reason I decided to go in for a bit.  I hadn't paid for his bowling yet so I figured I might as well do it now instead of later.  So I go in and find that I have to get change to pay Brian  (our youth director).  I walk to the bar to get change and while I am waiting for the barmaid to come over I notice an old friend sitting at the end of the bar.  Someone who was very important to me way back before I got married.  Someone who I really cared about and really enjoyed spending time with back then.  We have only seen each other a few times since I got married because my husband did not like our relationship.  The times we did see each other would be in Wegmans or Tim Hortons or something of that nature.  We would chat for about 5 minutes or so then go our own way.  I would always think what if for days after but that was all.  So now I see him at the end of the bar and I am not sure if I should go say hi or not.  Each time I would run into him I would always be afraid to say hi--afraid he would tell me how happy he was--or that he was now married--or something like that.  Sounds crazy I know--it has been 19 years for gosh sake.  But I just knew that it would bug me when it happened.  I did go say hi and we did chat for a bit.  I actually hung out for the whole time my son bowled and we just talked and laughed and had fun.  He told me I looked great--he said he was sad to hear that things have not really changed at home--he asked about my son--he said he was not dating anyone at the time--other than that we just talked about all kinds of stuff--it was like it used to be--we laughed and really talked about things.   I felt like not a day had passed since we hung out before.  So comfortable with him.  So sad....I left and thought about him for days--but thought that would be it.  It was the end of May when this happened and his birthday is April 4th--I gave in and sent him a text on his birthday--just said Happy Birthday, I hope you have a great day!  I think in my heart I knew it was a can of worms that should not be opened--but I chose to do it anyway--


Once the can was open we began to talk on the phone a lot--something we used to do a ton--and even met a few times at the park to go for a walk--which by the way kicked my butt with all the hills and he walked so fast it was crazy!  During those conversations I began to think that maybe I was not all that bad--maybe my life did not have to just be what it was--maybe I don't have to just settle--maybe instead of thinking my life is half over I need to remember I still have half my life to LIVE!  Maybe I am not too old to change things!  Maybe I can still have goals! Maybe life really is what I chose for it to be--and maybe just maybe I will chose to change my life!  So before it went any further I took that leap of faith and told my husband I was leaving....(more details on this at another time)

I just want to let you know--that all of this is true!  

  You are not too old.
You are not too out of shape.
You are not too far gone.
You do deserve to feel good!
You are worth it!
You can do it!
You can have goals!
Dream it!
Desire it!
Make it happen!
Don't let a day go by when you are not living the life you want! 
You are in control!
No one can stop you--except YOU!  

Believe me--I am not telling anyone to leave their spouses--I just want you to know that you and or others are filling your head with things that are
NOT TRUE!

By healthy I mean mind body and soul!
The best you that you can be!
Love you guys!  
Mary Jo

Monday, October 17, 2016

If you love to snack--try some of these!


Do you have any other suggestions that you LOVE?  Share below if you do.  I am always looking for more ideas.



Sunday, October 16, 2016

Staying on Track during football season! Is that possible?

Of course it is!
You just need to --to do a bit of planning.

If your home is anything like mine football season is a BIG deal.  It is a time to get together with friends and family and cheer for your favorite team and sometimes even watch the teams you don't like to cheer for their opponents for the week!  And of course when we go to the games it is even crazier!  Tailgating is all about cooking, eating, drinking and well just being crazy fans.  So I thought I would share a few tips to keep you on track--actually I typed this all up this morning right before going to watch the Buffalo Bills put a whipping on the San Francisco 49ers but when I hit post it just totally disappeared!   So I am going to do it again since we still have more games to come....

  1. The first thing is to be sure you eat a healthy breakfast--don't skip this meal thinking that you will be able to eat more later!  First problem with that is that you will be really hungry and you will eat more than you would have if you did eat breakfast!  The second reason is that you are just setting yourself up for failure.  Remember this is a lifestyle change we are working on--so we are not depriving ourselves of things we want--we ARE MAKING GREAT CHOICES TO REACH THE GOALS THAT WE WANT!  So when you start your day with a healthy breakfast and in my case my shakeology too--it will be easier to be choosy with what you eat.  Try to only eat when you are hungry--remember you just ate breakfast so you are most likely not hungry yet!
  2. Bring a dish to share!  You know, one that is healthy--like veggies with dip or fruit.  This way you can always eat that to fulfill you desire to pick with everyone else but it will be good for you!  And believe it or not there will be other people there that will be happy to see a healthy option!
  3. Position yourself as far from the snack table as possible--remember that old saying, out of sight out of mind!  That really does work sometimes!  So many times when there is food right in front of me I will be eating it for while before I even realize I am doing it.  Bad habits are really hard to break!
  4. If you are tailgating your will most likely get in some walking on the way to and from the actual game--I hit 10,000 steps on my fit bit before I got back home!  But if you are watching from home you will most likely be sitting the whole time.  Get up during half time and move around--do some jumping jacks if you can--maybe just mingle around with other people if you are at a party but don't stay still the whole time!
  5. What about the other problem with football games?  You know the one I am talking about--alcohol!  This could be as bad as the junk food!  Try to stay away from mixers that are filled with sugar or fancy drinks with lots of calories. Juice is a big one that will add lots of calories each drink. If you drink beer choose one that is low carb and light!  Wine or a wine spritzer is a good choice too.  Maybe even switch between your drink of choice and a glass of water!  It will keep you hydrated and feeling full!  A win win--plus you will drink less of the other stuff.  Remember the key is moderation!  NOT deprivation!
  6. So what do you do if you end up not making good choices and eating too much and maybe drinking too much too?   Well first this is to remind yourself that you are on a journey and you are not perfect.  Then forgive yourself and move on.  That is right!  Jump right back in--don't waste time beating yourself up--just chalk it up to part of the journey--a little detour--and get right back on track.  DO NOT allow your negative voice to convince you that you messed up--that you just can't do it--that you are a failure--none of these things are true.  You are human and you CAN do it.  We are striving for a lifestyle change my friends!  If it makes you feel better add an extra 15 minutes to your work out the next day--and just keep on moving towards those goals!
So go ahead and celebrate your favorite team--and enjoy yourself--you deserve it you are working hard--just try to make choices good choices while you do it!  Then get back to business as soon as it is over!

Your Beachbody Coach
Mary Jo Price-Williams

http://teamplunge.blogspot.com/​

“It’s not about having time, it’s about making time.”- Anonymous
“The only bad workout is the one you didn’t do.”- Anonymous