Wellness by Mary Jo

30/10/2023

Wyoming part one…😍

Sunrise, hiking, seeing Elk up close, camo + Marc >>>>>>

This place is beautiful. Who knew I’d love hunting with so much…it’s been beyond fun! 🦌

01/01/2023

Ready for 2023…✨🥂

HAPPY NEW YEAR!

30/07/2020

Oh hey there, Facebook! :) I hope this blog post is helpful!

Have you ever wondered, “how many calories should I be eating!? In this post, we are going to discuss how to find the number of calories your body needs and how to adjust them based on YOUR specific goals.

24/12/2019

𝘔𝘌𝘙𝘙𝘠 𝘊𝘏𝘙𝘐𝘚𝘛𝘔𝘈𝘚 𝘌𝘝𝘌! 🎄🥂✨⁣
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𝐀𝐬 𝐚 𝐛𝐞𝐥𝐢𝐞𝐯𝐞𝐫 𝐢𝐧 𝐂𝐡𝐫𝐢𝐬𝐭, 𝐭𝐡𝐞 𝐣𝐨𝐲 𝐟𝐨𝐮𝐧𝐝 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐡𝐨𝐥𝐢𝐝𝐚𝐲 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐫𝐞𝐚𝐬𝐨𝐧 𝐈 𝐜𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞 𝐢𝐬 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐨𝐟 𝐉𝐞𝐬𝐮𝐬. 𝐊𝐧𝐨𝐰𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐈 𝐰𝐨𝐫𝐬𝐡𝐢𝐩 𝐚𝐧𝐝 𝐬𝐞𝐫𝐯𝐞 𝐚 𝐆𝐨𝐝 𝐰𝐡𝐨 𝐬𝐞𝐧𝐭 𝐇𝐢𝐬 𝐨𝐧𝐥𝐲 𝐒𝐨𝐧 𝐭𝐨 𝐩𝐚𝐲 𝐭𝐡𝐞 𝐩𝐫𝐢𝐜𝐞 𝐟𝐨𝐫 𝐌𝐘 𝐬𝐢𝐧𝐬 𝐢𝐬 𝐦𝐢𝐧𝐝 𝐛𝐥𝐨𝐰𝐢𝐧𝐠.⁣
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I hope you all have an 𝘈𝘔𝘈𝘡𝘐𝘕𝘎 Christmas & are able to spend time with family/friends/those you love. ❤️

21/12/2019

𝗪𝐡𝐨 𝐞𝐥𝐬𝐞 𝐡𝐚𝐬 𝐠𝐨𝐚𝐥𝐬 𝐟𝐨𝐫 ✨𝟐𝟎𝟐𝟎✨!?⁣
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👉🏻I care about you.⁣
👉🏻I care about your goals.⁣
👉🏻I have no doubts you can reach them...⁣
𝘈𝘕𝘋 𝘐 𝘞𝘈𝘕𝘛 𝘛𝘖 𝘏𝘌𝘓𝘗 𝘠𝘖𝘜. 👊🏻⁣
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The groups I host are all about a few things:⁣
1️⃣ Support & accountability - from yours truly! 🤗 ⁣
2️⃣ EDUCATION - on nutrition, training & what ACTUALLY works for the longterm! 👌🏻⁣
3️⃣ Flexibility & SUSTAINABILITY FOR REAL LIFE. 🥂⁣
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𝐀𝐫𝐞 𝐲𝐨𝐮 𝐫𝐞𝐚𝐝𝐲!? ⁣
👇🏻👇🏻👇🏻⁣
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✨𝟐𝟎𝟐𝟎 𝐍𝐄𝗪 𝐘𝐄𝐀𝐑’𝐒 𝐂𝐇𝐀𝐋𝐋𝐄𝐍𝐆𝐄✨⁣
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𝐒𝐭𝐚𝐫𝐭𝐢𝐧𝐠: January 5th,2020⁣
𝐄𝐧𝐝𝐢𝐧𝐠: March 1st, 2020⁣
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$1,500 + IN PRIZES⁣
𝘌𝘝𝘌𝘙𝘠𝘖𝘕𝘌 𝘩𝘢𝘴 𝘢 𝘤𝘩𝘢𝘯𝘤𝘦 𝘵𝘰 𝘸𝘪𝘯!⁣
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𝗪𝐇𝐀𝐓’𝐒 𝐈𝐍𝐂𝐋𝐔𝐃𝐄𝐃!?⁣
⬛️ 8 weeks of macro coaching!⁣
▫️Personalized macronutrient breakdown with weekly 1:1 check in’s & adjustments as needed!⁣
⬛️ BRAND NEW 8 week workout plan!⁣
▫️ Gym AND home options⁣
▫️ Private Challenge Instagram page where FULL workouts are posted in swipe format with voice over instructions.⁣
⬛️ BRAND NEW MyFitnessPal app tutorials to ensure you learn how to track macros like a pro!⁣
⬛️ BRAND NEW weekly "base" meal template with recipes, ideas, and instructions/tips on how to adjust for YOUR personal macronutrient targets.⁣
⬛️ Private Facebook group for accountability and sharing.⁣
⬛️ Challenge eBook with how-to guides, FAQ & more.⁣
⬛️ Daily posts/videos to encourage & motivate you.⁣
⬛️ UNLIMITED email access for questions & support.⁣
⬛️ Bible devotional posted daily!⁣
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👉🏻𝐓𝐇𝐄 𝐅𝐈𝐍𝐀𝐋 𝐅𝐄𝗪 𝐒𝐏𝐎𝐓𝐒 𝐀𝐑𝐄 𝐀𝐋𝐌𝐎𝐒𝐓 𝐆𝐎𝐍𝐄.👈🏻⁣
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If you’re thinking about it, 𝐉𝐎𝐈𝐍 𝐔𝐒 𝐍𝐎𝗪! ❤️

www.wellnessbymaryjo.com/challenge-groups

19/12/2019

4.5 months ago I was 𝐑𝐄𝐀𝐃𝐘.⁣⁣
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◾️𝘙𝘦𝘢𝘥𝘺 to make some changes.⁣⁣
◾️𝘙𝘦𝘢𝘥𝘺 to refocus on my diet & health.⁣⁣
◾️𝘙𝘦𝘢𝘥𝘺 to do what was necessary.⁣⁣
◾️𝘙𝘦𝘢𝘥𝘺 to put forth effort.⁣⁣
◾️𝘙𝘦𝘢𝘥𝘺 to make the sacrifices required.⁣⁣
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👉🏻𝐑𝐞𝐚𝐝𝐲 𝐭𝐨 𝐰𝐨𝐫𝐤 𝐭𝐨𝐰𝐚𝐫𝐝𝐬 𝐚 𝐠𝐨𝐚𝐥.👈🏻⁣⁣
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You have to be 𝐑𝐄𝐀𝐃𝐘 to take that step, otherwise you’ll just spin your wheels.⁣⁣
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❌ It doesn’t have to be miserable, BUT...⁣⁣
✅ It does take SOME sacrifice.⁣⁣
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❌ It doesn’t mean you have to starve yourself, BUT...⁣⁣
✅ You have to put forth the effort to educate yourself on how to do things in a healthy/sustainable way.
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❌ It doesn’t happen overnight, BUT...⁣⁣
✅ IT IS WORTH BEING PATIENT.⁣⁣
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✨𝟸𝟶𝟸𝟶✨ 𝘪𝘴 𝟷𝟹 𝘥𝘢𝘺𝘴 𝘢𝘸𝘢𝘺...𝐚𝐫𝐞 𝐲𝐨𝐮 𝐫𝐞𝐚𝐝𝐲?⁣⁣
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____________________________________________________⁣⁣
𝐍𝐄𝐗𝐓 𝐂𝐇𝐀𝐋𝐋𝐄𝐍𝐆𝐄 𝐆𝐑𝐎𝐔𝐏 𝐊𝐈𝐂𝐊𝐒 𝐎𝐅𝐅 𝐉𝐀𝐍𝐔𝐀𝐑𝐘 𝟓𝐓𝐇! The final few spots are filling QUICK. 𝘊𝘰𝘮𝘦 𝘫𝘰𝘪𝘯 𝘶𝘴! 💪🏻💃🏻✨ {Link in bio!}⁣

18/12/2019

SNOWWW ⛄️❄️🎄 ⁣
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& I have been busy filming new exercises the January challenge! 🎥💪🏻 SO EXCITED.⁣
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I honestly cannot believe Christmas is next week! Hope y’all are having a FABULOUS day. ❤️

18/12/2019

MY GIRL freaking 𝐂𝐑𝐔𝐒𝐇𝐄𝐃 it during the last challenge group and SWIPE ➡️ to see what she’s accomplished since! 👏🏻 👏🏻 👏🏻 ⁣
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✨𝐓𝐄𝐒𝐓𝐈𝐌𝐎𝐍𝐈𝐀𝐋✨⁣
“Doing the challenge was just the kick I needed to really get serious about getting healthy again. Mary Jo and the other women are such amazing resources but also encouragers. Learning about why you fuel your body and then getting to see results was so amazing. I lost 10 lbs and feel SO good about myself but I’m also motivated to now continue this journey and truly be the best I can be. Macro counting is SO freeing and I can finally have chips and queso, a glass of wine, or dessert without worrying that tomorrow I’ll only be able to drink a kale smoothie to offset the decisions. 𝐈 𝐚𝐦 𝐒𝐎 𝐭𝐡𝐚𝐧𝐤𝐟𝐮𝐥 𝐭𝐨 𝐌𝐚𝐫𝐲 𝐉𝐨 𝐚𝐧𝐝 𝐡𝐞𝐫 𝐩𝐮𝐬𝐡 𝐟𝐨𝐫 𝐦𝐞 𝐭𝐨 𝐛𝐞 𝐁𝐄𝐓𝐓𝐄𝐑!!!”⁣
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SO PROUD OF YOU GIRL. ❤️⁣
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𝐍𝐄𝐗𝐓 𝐂𝐇𝐀𝐋𝐋𝐄𝐍𝐆𝐄 𝐆𝐑𝐎𝐔𝐏 𝐊𝐈𝐂𝐊𝐒 𝐎𝐅𝐅 𝐉𝐀𝐍𝐔𝐀𝐑𝐘 𝟓𝐓𝐇! The final few spots are filling QUICK. 𝘊𝘰𝘮𝘦 𝘫𝘰𝘪𝘯 𝘶𝘴! 💪🏻💃🏻✨ {Link in bio!}⁣ @ Pittsburgh, Pennsylvania

16/12/2019

𝐄𝐚𝐭 𝐜𝐨𝐨𝐤𝐢𝐞𝐬 & 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭! 🍪😉⁣
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Y’all...I can’t stop baking this year. 😂 I eaten a 𝘔𝘐𝘕𝘐𝘔𝘜𝘔 of 2 cookies per day for the past few weeks and I have LOST weight.⁣
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❓𝐇𝐎𝗪 𝐈𝐒 𝐓𝐇𝐈𝐒 𝐏𝐎𝐒𝐒𝐈𝐁𝐋𝐄❓⁣
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👉🏻𝘐 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥 𝘧𝘰𝘰𝘥 & 𝘩𝘰𝘸 𝘵𝘰 𝘮𝘢𝘯𝘢𝘨𝘦 𝘪𝘵.👈🏻⁣
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𝐓𝐡𝐚𝐭’𝐬 𝐢𝐭.⁣
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Is it “ideal” to eat several cookies per day for weeks on end?⁣
No. 😂⁣
🎄𝐁𝐔𝐓 𝐈𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐂𝐇𝐑𝐈𝐒𝐓𝐌𝐀𝐒 𝐒𝐄𝐀𝐒𝐎𝐍 𝐏𝐄𝐎𝐏𝐋𝐄.🎄⁣
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I don’t do this all year round & I would 𝘔𝘜𝘊𝘏 𝘙𝘈𝘛𝘏𝘌𝘙 do it while staying in control of my choices VS doing it because I’m stuffing my face without care, (in that moment anyway), of the consequences. ⁣
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No one eats “perfectly” 100% of the time. Anyone who pretends they do is a liar. It takes a constant evaluation of your habits & how you’re living! ⁣
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I often tell clients that I have moments where I go, “ehhhh yikes, all my carbs are coming from sugar. Time to right the ship!” In that moment, I make a shift 𝘖𝘕 𝘗𝘜𝘙𝘗𝘖𝘚𝘌 to more nutrient dense foods.⁣
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When you understand food & how this stuff works you can seamlessly go through this process without guilt/stress. It is ✨𝐁𝐄𝐀𝐔𝐓𝐈𝐅𝐔𝐋✨.⁣
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If you want to take control of food in 2020 ➡️ 𝐂𝐎𝐌𝐄 𝐉𝐎𝐈𝐍 𝐓𝐇𝐄 𝐉𝐀𝐍𝐔𝐀𝐑𝐘 𝐂𝐇𝐀𝐋𝐋𝐄𝐍𝐆𝐄 𝐆𝐑𝐎𝐔𝐏! There are a few spots left & I would LOVE to teach you how. 🤗❤️ {Link in my bio.}

14/12/2019

We love Christmas. @ Pittsburgh, Pennsylvania

13/12/2019

𝐒𝐀𝐔𝐒𝐀𝐆𝐄 & 𝐄𝐆𝐆 𝗪𝐇𝐈𝐓𝐄 𝐂𝐀𝐒𝐒𝐄𝐑𝐎𝐋𝐄 🤤 ⁣
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👉🏻𝐂𝐇𝐄𝐂𝐊 𝐎𝐔𝐓 my MyFitnessPal tutorial on how to create a recipe in the app using 𝘛𝘏𝘐𝘚 𝘙𝘌𝘊𝘐𝘗𝘌 as the example!👈🏻⁣
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✨SWIPE✨ for nutritional info!⁣
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✏️𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒:⁣
◾️10 slices bread (I use Sara Lee Butter Bread)⁣
◾️1lb extra lean ground turkey breakfast sausage (my recipe below)⁣
◾️552g egg whites⁣
◾️3 cups 2% milk⁣
◾️1 tsp dry mustard⁣
◾️168g shredded cheddar cheese (I use Kraft sharp!)⁣
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📝𝐃𝐈𝐑𝐄𝐂𝐓𝐈𝐎𝐍𝐒:⁣
1️⃣ Preheat oven to 350 degrees.⁣
2️⃣ Fill a 9x13 casserole dish with cubed bread - will be about 3/4 full.⁣
3️⃣ Sprinkle over cooked, crumbled, breakfast sausage.⁣
4️⃣ Sprinkle shredded cheddar cheese over sausage.⁣
5️⃣ Combine egg whties, dry mustard, and milk - mix together and pour over bread/meat/cheese.⁣
6️⃣ Bake 1 hour or until firm!⁣
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𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓 𝐒𝐀𝐔𝐒𝐀𝐆𝐄:⁣
✏️𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒:⁣
◾️1lb extra lean ground turkey⁣
◾️1/2 tsp nutmeg⁣
◾️1/2 tsp sage⁣
◾️1/2 tsp thyme⁣
◾️1/8 tsp cayenne pepper⁣
◾️1.5 tsp salt⁣
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📝𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬:⁣
1️⃣ Spray pan with cooking spray and heat over medium-high heat.⁣
2️⃣ Season and brown meat until no pink remains.⁣
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ENJOY! 🥂🤗 @ Pittsburgh, Pennsylvania