In the world of health and fitness, we often find ourselves seeking inspiration in the stories of those who have overcome obstacles, set goals, and achieved remarkable transformations. This month, we're honored to shine the spotlight on Leslie, an example within our community of how commitment and consistency can lead to incredible things.
But Leslie's journey wasn't just about conquering physical challenges; it was also about reclaiming a sense of confidence and security in her everyday life. No longer held back by fears of injury or limitations, she moves with newfound grace and assurance, whether it's navigating through daily activities or overcoming unexpected hurdles like a snow covered groundhog hole. Despite her remarkable progress, Leslie remains committed to growth, constantly striving to improve and refine her lifestyle. She acknowledges the ongoing challenge of maintaining healthy eating habits amidst the whirlwind of daily life, especially with the demands of after-school activities and varied schedules. Yet, her dedication to meal prep and the determination to incorporate healthier choices into her family's dinners reflect her commitment to long-term well-being.
Here, amidst encouraging words and personal greetings, she discovered not only a place to pursue her fitness goals but also a community that uplifts and inspires her every step of the way. Through her journey, Leslie has learned valuable lessons about the importance of balance, patience, and self-acceptance. She's discovered that sustainable change isn't about quick fixes or drastic measures but rather about cultivating habits that nourish both body and soul. And in her role models – her resilient mother and her dedicated son – she finds the inspiration to persevere, to keep pushing forward even when the path seems daunting.
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Our April Athlete of the Month is Mandy Lewis, and we are thrilled to recognize everything about Mandy that has led to incredible success in her training program with us. Mandy has been training with us for just over a year, and we are continually impressed by her commitment to her training program, her focus in every session, and the impact it has on her daily life.
As Mandy looks to her goals for 2024, she has signed up for her first marathon in 7 years and is already noticing the benefits of her training program as she begins her training. When I asked about her upcoming marathon, she shared, “My half marathon training has been going so much better than it has before, even though I was 7 years younger the last time I ran one.”
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From the moment Sara joined us as one of our inaugural clients, her dedication and commitment were evident. Over a total of 3 ½ years of training with the WILCOX community, she has consistently impressed us with her unwavering determination to achieve her fitness goals. Even after a brief hiatus in September 2022, Sara returned to the gym with renewed enthusiasm, seamlessly picking up where she left off. |
Initially, Sara's primary goal was to improve her overall fitness to manage recurring lower spine issues. We're thrilled to report that she no longer struggles with lower back pain and approaches each training session with confidence. Sara’s journey to improved strength and endurance is enhanced by her commitment to tackling exercises that continue to be a challenge such as push ups, pistol squats, and jumping higher in box jumps, while also relishing in her enjoyment of doing ball slams.
When Sara first began her training, she faced each session with apprehension, fearing it might be too demanding. Today, she eagerly anticipates each challenge, pushing herself beyond her perceived limits and fostering mental toughness that extends into all aspects of her life. Sara understands the importance of balance in her training routine. She prioritizes consistency while also allowing herself grace when work or family obligations arise. |
Inspired by her father, Bob Gowen, Sara embodies perseverance in the face of life's challenges, ensuring she shows up not only for herself but for her loved ones as well.
We are immensely proud of Sara's physical and mental achievements. Her commitment to improvement, arriving early to do her pre-training, and persistent focus make her a shining example of dedication within our community.
Since joining our training program back in February 2019 as one of our original community members, Jen has exemplified unwavering dedication and a positive attitude that truly sets her apart. Even amidst the challenges brought on by COVID, Jen remained steadfast in her commitment to her health and fitness journey, seamlessly transitioning to LIVEStream Training without skipping a beat. Her consistency and unwavering spirit serve as a beacon of inspiration for anyone embarking on a similar path. |
Despite grappling with knee issues over the years, Jen refuses to let anything hold her back. She listens attentively to her body, gracefully modifying exercises when necessary, all while maintaining an impressive level of intensity. For Jen, modifications are not a sign of weakness but rather a strategic approach to safeguarding her knee health while continuing to push her limits both inside and outside the gym. |
In Jen's own words, "Wilcox was a game changer for me and has helped me to improve my quality of life." Her journey is a testament to the transformative power of community support and camaraderie. At Wilcox Wellness & Fitness, Jen finds not only a place to sweat but also a nurturing environment where she feels valued and supported. Jen's enthusiasm for our community is palpable, as she eagerly invites friends to join her in the gym, dispelling any notions of judgment or intimidation. |
We are immensely grateful for Jen's presence in our community and incredibly proud of her remarkable accomplishments over the past five years. Her unwavering commitment and consistency serve as a shining example for us all. Here's to Jen Donovan—may her journey continue to inspire and uplift others on their own paths to wellness. |
Kathy commenced her training journey with us in September 2022, with her primary goal being to establish a consistent exercise routine, gain increased strength and energy, and reconnect with muscles affected by pregnancy. Reflecting on her progress, it's a daily affirmation of growing physical strength and resilience. Belonging to an active family, Kathy aspires to actively participate in every aspect of their lives. Staying strong and maintaining mobility without limitations is crucial for her, especially given her recent role at the Maine Council on Aging. This new job has fortified her determination to age gracefully, fostering a positive attitude about age and preserving the ability to hike mountains, run, and canoe well into her older adult years. |
In Kathy’s own words,
"I also recently started a new job at the Maine Council on Aging, and I've spent the last several weeks learning about having an Age Positive attitude. For me, this includes embracing my exercise routine as a way to honor and support my body as I age with the goal of extending my health and energy for as long as possible."
On a more immediate level, Kathy recognized the importance of regaining her core strength and stability, weakened by two pregnancies. Initially feeling daunted by this goal, she later discovered that she possesses more strength and confidence than she thought possible. Conquering a proper pushup, an exercise that once felt impossible, is now a testament to her hard work. Free of shoulder pain that once plagued her, she embraces the challenge with proper form and technique. Kathy has also built confidence using the sledgehammer in the gym, leading to learning how to chop wood with her family while wielding her very own ax. |
As a busy mom, Kathy initially had concerns about fitting regular gym sessions into her jam-packed day of family commitments and responsibilities. However, she quickly realized that her time in the gym positively shaped the rest of her day. Starting her day at the gym provided the right dose of morning energy, community connection, and camaraderie that allowed her to perform at her best while having a ton of fun. Kathy not only enjoys her time in the gym but acknowledges that it shapes the rest of her day, giving her the best energy, focus, and mood.
Making a commitment to getting to the gym isn't easy, but a recurring theme we hear from people every day is that going to the gym always makes their day better. We work hard to provide a schedule that accommodates even the busiest of schedules. Coupled with our amazing community, we create an incredibly supportive and encouraging vibe, making it easy to make health and fitness a regular part of one's lifestyle. Kathy encapsulates this sentiment: "I can honestly say that no matter what kind of day I'm having, no matter how tired I am when I get there, I always feel better—both mentally and physically—after a workout." |
If you're searching for your new gym community, ready to set new goals for the year ahead and commit to a training program that can impact your life in meaningful ways, we are here for you!
Explore our 2-week trial program at
www.wilcoxwellnessfitness.com/trial
to see how our training programs can fit into your schedule and benefit your life in ways that matter most to you.
Elizabeth’s journey began with a fear of the unknown and a reluctance to step out of her comfort zone. The idea of jumping, once paralyzing, symbolized broader fears—fear of failure, fear of looking foolish, fear of taking risks. However, with each hurdle, Elizabeth learned that true growth lies just beyond those fears. The physical changes were undeniable—a 27-pound weight loss, increased energy levels, and a significant improvement in cholesterol levels. However, the true transformation transcended numbers. Elizabeth not only discovered a newfound strength, but also an ability to connect with her body, and an understanding of the intricate relationship between muscles and movement. |
Learning to hold a plank wasn't merely a physical achievement; it was a testament to the mental fortitude gained. Each exercise, from ball slams to skater hops, became a celebration of evolving strength and capability.
One of the most profound shifts occurred within Elizabeth as she shed the fear of looking foolish and embraced the notion that taking risks was an integral part of the journey. The once-dreaded ropes became a symbol of conquering least favorite exercises, proving that every challenge met head-on brings one closer to their goals. In the midst of this transformative journey, Elizabeth gave the Morning Mojo, a recipe found in our healthful living guidebook a try. This simple routine that not only jump started her day but also cured her GERD. |
This unexpected discovery highlighted the powerful impact of small habits on overall well-being, reinforcing the idea that committing to health is a holistic and multifaceted endeavor.
Looking toward the next six months, Elizabeth recognizes that the road to maintenance poses its own set of challenges. However, the habits cultivated and the community at WILCOX instill confidence that she is equipped to navigate this phase of the journey. Coaches Bree and Trevor have been more than personal trainers to Elizabeth —they've been motivators, supporters, and a source of genuine celebration. Their diverse coaching styles, humor, and belief in Elizabeth’s potential have transformed a gym into a sanctuary of encouragement. |
Committing to health and fitness was once an admirable choice; now, it is an absolute necessity. This shift in perspective came not just from the physical changes but from a deeper understanding of the vital role self-care plays in the journey of a caregiver.
To those contemplating their own health and fitness journey, Elizabeth’s advice is simple: start where you are. Understand that 70% of success is tied to what you eat, and don't underestimate the power of hydration. Small, consistent efforts lead to massive impact. Elizabeth’s journey with WILCOX has been nothing short of life-altering. From conquering fears to embracing self-care, the experience has not only reshaped her body but has also redefined her approach to life. |
We are so proud of all that Elizabeth has achieved and
can’t wait to see what lies ahead for her.
She joined our community through our Trial Program, alongside a few of her gym buddies, after their local gym had closed its doors. It's not uncommon for change to feel a bit daunting, and Jean had her reservations about approaching exercise in a new way, pushing herself out of her comfort zone. However, Jean's determination to adapt to her new gym environment was unwavering, and having the unwavering support of her gym tribe certainly made all the difference. In just six short months, Jean's commitment to our community went above and beyond. When we called for volunteers to assist with our hiring process, she generously stepped forward. |
During this process, trainer candidates coached a group of our clients, giving us insight into their coaching abilities. Jean's invaluable participation played a pivotal role in the selection of our new team member, Trevor!
Throughout the past year, Jean has remained dedicated to attending three training sessions every week. She's shown up, even on the most challenging days, emphasizing the importance of consistency and persistence in her pursuit of long-term fitness and wellness. What motivates Jean is the tangible improvement in her functional fitness, particularly the development of leg and core strength, along with improved blood pressure and lab results. Her desire to lead an active and fulfilling lifestyle as she ages is a testament to her unwavering determination. |
In every training session, Jean brings with her a positive attitude, fostering a sense of belonging and self-assurance within our community. She cherishes the connections she's made and the friendships she's forged with everyone in her sessions.
Jean's family has played a crucial role in supporting her fitness journey. Her husband, in particular, has been a pillar of support, even braving the winter roads to drive her to training sessions. Her personal physician has also provided guidance, fostering confidence in her abilities. We are immensely proud of all that Jean has achieved, and we eagerly anticipate her future accomplishments. |
While Jean may not have seen herself as an athlete in her younger years, there's no doubt in the minds of our trainer team that she's become a true athlete in her own life.
We are delighted that Laura found her way to our gym, and her journey has been nothing short of inspiring. Every session she participates in is a testament to her unwavering commitment, and the results are undeniably evident. This past summer, Laura took on the Tough Mountain Challenge as part of "Team Wilcox," conquering obstacles with incredible confidence. During the race, she shared how her training program had profoundly impacted her life. |
Laura could now sit on the floor, pain-free, to play with her daughter, endure long hours at her desk in her demanding career as a real estate agent, and relished the increasing challenges of her training sessions as she gained a deeper understanding of her body's capabilities.
As a devoted mother with a busy schedule, Laura draws inspiration from the incredible women who manage to prioritize fitness amidst their daily responsibilities. Even on the most chaotic days, she looks to these women for motivation.
She also finds inspiration within the training sessions themselves, recognizing the dedication our trainers invest to ensure each session is nothing short of exceptional. Like many working moms, Laura's life is a constant juggle. Balancing a career, personal life, parenting, and her other passions can make finding time for the gym a true challenge. Yet, Laura understands the importance of balance and lives by the 80/20 rule. On those exceptionally busy weeks, she grants herself a little grace, knowing that she can still focus on 80% of what's most important. When things ease up, she can pick up where she left off. |
After nearly two years in our training program, Laura exudes strength and vitality. She has not only rekindled her inner gymnast but also rediscovered herself. The ability to pursue anything in life without limitations is what we stand for at Wilcox Wellness & Fitness. Witnessing Laura's unwavering dedication and how it enhances her life fills us with joy and excitement. Her success is a testament to the exceptional training experience we strive to provide to all our clients.
A significant source of inspiration for Michael is his father, Bob, who has been a constant beacon of physical activity throughout Michael's life. Bob's enduring passion for adventure, whether it was water skiing, snow skiing, or engaging in various sports with Michael and his 3 brothers throughout their childhood, left a lasting impression on Michael. Now at the age of 93, Bob's continued vitality serves as a constant reminder of the value of staying active during one's younger years. When Michael initially embarked on his training program, he encountered challenges that might have discouraged others. His coordination was lacking, balance was an issue, but he recognized the importance of this step in his long-term health and fitness journey. Undeterred by the initial difficulties, Michael persevered through every session, unwavering in his commitment to consistency. |
Through practice and determination, he has made astounding progress. If you were to witness him in the gym today, you would hardly believe how far he has come. Individuals like Michael serve as a profound source of inspiration for our training team, as we relish witnessing our clients push through their barriers, step out of their comfort zones, and embrace the journey of progress.
Since commencing his fitness journey, Michael has witnessed a significant improvement in his coordination, core strength, and muscle mass. Moreover, he has honed his self-awareness in movement, enhanced his posture, and gained a newfound confidence in his physical abilities, both within and outside the gym. Michael has discovered that he doesn't need to accept the effects of aging as an inevitable reality. His motivation stems from the tangible changes in his body, the enhanced mobility he experiences, and the satisfaction of fitting into clothes that had remained untouched for too long. |
Michael's progress fills us with immense pride, and we can’t wait to witness all the successes that the future holds for him as he continues his journey with the same commitment and dedication. Congratulations, Michael! Your accomplishments serve as a testament to the power of determination and the transformative potential of a positive mindset. |
There are several reasons why eating enough protein is important.
- Reduces hunger and supports weight loss: Eating a high protein diet helps to reduce hunger resulting in eating fewer calories, and increases the function of the weight regulating hormone peptide YY, which makes you feel full. Studies have also shown that increasing protein during the day helps to reduce late night cravings.
- Helps to increase muscle mass: muscle is made up primarily of protein, and the protein building blocks amino acids are critical for building muscle. Additionally, protein in our diet helps us recover after injury more quickly.
- Helps us as we age: Protein helps us reduce muscle degradation as we age, maintaining a healthy muscle mass, and some studies show that protein helps reduce risk factors for heart disease.
- It’s good for your bones: Studies show that people who eat a high protein diet are at lower risk of developing osteoporosis.
- It helps us maintain a healthy metabolism: another weight loss benefit, since when our metabolism is functioning efficiently we will burn more calories throughout the day.
If you have a weight loss goal, adding more protein to your daily meals could put you over the top in terms of overall calorie intake, so we sometimes need to reassess what we’re leaning towards at mealtime, particularly those on the go meals and snacks. Having a few options to get us on the right track can help us hit the ground running, so here are a couple of ways to increase your protein intake without blowing out your calorie intake:
Make sure to start your day with a protein packed breakfast. Breakfast is one of those meals that can be low on protein particularly if you start your day with a bowl of fruit or a smoothie, plus we often want breakfast to be easy and on the go. Getting more protein at breakfast time is super easy if you put your mind to it. Here are some ideas:
| You can find this egg muffin recipe, my favorite savory oatmeal recipe and delicious smoothie recipes among other quick and easy breakfast ideas in our healthy breakfast recipe guide - download it for free here: https://wilcoxwellnessfitness.lpages.co/healthy-breakfast-recipes/ |
Enjoy protein rich salads for lunch or dinner. I love salads for lunch, but sometimes they’re just not filling enough to keep me going all day, and that’s because they don’t contain enough protein. Salads are also a great option for dinner especially on those hectic nights where you get home late or are short on time. Here’s a quick and easy way to spruce up your salad options without it consuming too much time and being sure to pack on the protein.
- Start with a leafy green base. Leafy greens are super healthy, contain lots of important micronutrients including vitamins A, B, C, E and K as well as carotenoids, the antioxidant that helps to protect the cells and reduce the risk of cancers. Plus, greens are super low calorie, so don’t skimp on this base!
- Add color to your salad: Have fun adding colorful fruits and veggies to your salad such as bell peppers, carrots, cherry tomatoes, strawberries, blueberries, grapes or apple slices. The more diversity that we can build into our meals the more nutritional micronutrients we access!
- Add some lean protein: leftover chicken breast from dinner is an easy go to protein source. Also consider tuna fish, hard boiled eggs, beans or lower fat cheeses such as feta, goat or mozzarella cheese.
- Add some tasty extras: Keep your taste buds interested with extras such as olives, nuts or seeds, or avocado. Steer clear of less nutrient rich additions like croutons or fried wonton strips.
- Use a flavorful dressing: Using a dressing with an olive oil base and vinegar or citrus like lemon juice will really make the flavors pop. Avoid creamy dressings which tend to be higher in calories and saturated fats.
If you’re looking for some fun ideas for dressings (which also second as marinades or sauces) check out our Sauces, Marinades and Dressings Recipe Guide. Download it for free here: https://wilcoxwellnessfitness.lpages.co/sauce/ |
Make sure your snacks are packed with protein. Eating consistently throughout the day is one of our Habits for Massive Impact. Planning for a nutrient dense snack in between our main meals will help us avoid the hunger zone that can lead to feelings of desperation at meal time, resulting in eating what’s convenient, snacking while preparing dinner, or shoveling it in so fast that we eat past the point of feeling full. It also provides another opportunity throughout the day to get some extra protein into our diet. Here are a few of my favorite high protein / low calorie go-to snacks that are balanced with energy packed carbohydrates:
- Hard or soft boiled egg with a cup of sugar snap peas
- Beef Jerky (look for one with no sugar) and carrot sticks
- 1 cup of Cottage Cheese with ⅓ c of blueberries
- Cheese Stick and apple - I also like to wrap a piece of prosciutto around the cheese for an added treat.
- Handful of almonds with banana - this really hits my salty-sweet taste buds in just the right way!
- Turkey Roll Ups - roll in lettuce, cucumbers, bell peppers, etc.
- Tuna and cucumbers
- Hummus and veggies
- Watermelon chunks with goat cheese crumbles
- Apple with nut butter
So how much protein should I be eating anyway? A good rule of thumb is to get 1g of protein for each pound of body weight. If you’re currently overweight this may result in an inflated protein target, so you may want to consider your protein intake relative to your calorie intake instead. Last month I included a TDEE (Total Daily Energy Expenditure) calculator so that you can use it to figure out how many calories you should be eating to maintain a healthy weight and metabolism. If you’re using calories as your guide you want to eat 30-40% of your calories in the form of protein. Here’s some simple math to help you figure it out. If you are consuming 1600 calories per day, then 30% of 1600 is 480 calories from protein. Each gram of protein contains 4 calories, so that means that your protein target is 120g of protein (480 calories / 4).
As you’ve learned in this blog, getting enough protein into your diet will help boost your metabolism, increase your energy levels, help you recover after exercise, and provide more flavor and fun to your meals. I hope that these ideas help to inspire you to add more protein to your diet and feel your very best!
References:
https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_11
https://www.livestrong.com/article/435820-eating-just-salad-protein-for-fast-weight-loss/
https://www.healthline.com/nutrition/leafy-green-vegetables#TOC_TITLE_HDR_2
Do you feel like you could use some extra support with your health & fitness journey? We’re here to help! Our next KickStart program kicks off on Saturday, September 9th and we’d love to have you join us!
- 1:1 zoom based coaching session to help you identify your goals and make a plan to reach them.
- Kickoff Training Session that is exclusive to KickStart participants, allowing you to build confidence in the gym and get to know the trainer team.
- Weekly Zoom based check in calls with your KickStart peers and coaching team. This provides a space to celebrate your wins, ask questions, get advice for overcoming obstacles, and so much more!
- 12 Group Personal Training Sessions with over 50 sessions per week to choose from!
- 4-week Complete Whole Foods based nutrition plan with weekly nutritional journal review to help you implement small adjustments so that you can reach your goals without feeling overwhelmed or deprived.
- 1:1 Zoom based Momentum Session during week 4 where we’ll review your progress in the program and make a plan to help you maintain the momentum that you started.
Learn more & register at www.wilcoxwellnessfitness.com/kickstart
Don’t wait! Space is limited.
Author
Hi! My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME. I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.
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