At a now famous 2014 University of Texas commencement address, Admiral William H. McRaven delivered a brilliant, impassioned speech helping college-educated people understand the incredible life lessons that Navy SEALs learn through their wildly intense training. Navy SEAL training is designed to turn people into leaders, and teach people soft skills like teamwork, determination, and integrity. This month at Wilcox Wellness & Fitness, we are talking about routines that set you up for success. And as Admiral McRaven shares, making your bed in the morning reinforces that the little things matter. And... this is important because, if you do the little things, you’ll be ready to be disciplined when the bigger challenges inevitably present themselves. Have a listen here: I hope this inspired you to think more deeply about your daily routines and how they are either bringing you closer or farther away from the life that you want to live. If you are interested in going deeper on this topic with us, be sure to download our FREE guide to help you create positive morning and evening routines. We know you are crazy busy, so the strategies in the guide are:
The exercises in this guide will help you start and finish your days feeling calm and in charge – keeping you on the path towards reaching your goals and building momentum in each and every aspect of your life. Lots of love, Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
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We've been working a lot on coaching ELEVATION - maintaining posture and technique while building strength. Here is an inside look at one of Mike's training sessions. Great job everyone!!!
Happy training! Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! So many people ask what our senior trainer eats in a day. Katie is an amazing athlete and person. Katie works hard all year, not only training and changing the lives of members in our community, but training herself. She is always in training for something, whether it is an Ironman, The Boston Marathon, or like you, just training to live. Above anything else, Katie loves helping other people fall in love with fitness. She is often seen nibbling on healthy snacks here and there between her training sessions. This is from Katie – what she eats in a day: Being a personal trainer, I am on my feet all day and am constantly in-between clients trying to scarf some food down! At work, I know that I get one chance to show people that working out can be the best part of their day, so I constantly need to be ON POINT. A lot of people have been asking lately what I eat in a day with my busy schedule. The key for me is to prepare and plan my meals and snacks so that I can nourish myself throughout the day. On Sunday, I meal prep the snacks and lunches that I will need to sustain my energy. 4:30 am // Wake up call! 4:35 am // I drink 16 oz of water. 5:00 am // Eqq Souffle cups or Overnight oats – this is filled with healthy carbs and protein. This keeps me going and energized until my mid-morning snack! Check out our Overnight Oats recipe here: www.wilcoxwellnessfitness.com/overnight-oats 8:00am // Smoothie from our Healthy Living Guidebook! I will sip on this all morning. 11:30 am // A quick snack of almonds & berries
1:00 pm // Lunch is a salad loaded with veggies, avocado, and chicken or tuna. The protein gives me fuel and energy. Sometimes I will meal prep a bag of quinoa and load it. “Kitchen sink Quinoa.”
4:30 pm // Either an RX bar or apple with almond butter. Snacking consistently throughout the day on some thing that has carbs, fats, & protein is key. It is a “complete” snack 7:30 pm // Protein like Salmon, pork, chicken, or steak, lots of veggies- i’m obsessed with broccoli and cauliflower, and quinoa. 8:30 pm // Popcorn- either Boom Chicka Pop or Skinny Pop. I have popcorn EVERY NIGHT. It satisfies my sweet tooth and has healthy carbs in it! Every day: a gallon of water and 12oz of green tea or Kombucha!
There you have it – what our senior trainer, Katie, eats in a day. Katie eats very well so that she can perform at her best, both in life and in her athletic pursuits. She follows our Habits for Massive Impact in terms of nutrition. Here they are:
It is also important to note that as long as you are on point following these guidelines 80% of the time, the other 20% of the time you can really enjoy yourself and indulge in your favorite foods and activities. And yes, Katie has days when she does not always eat like this, but when she is on point with nutrition, this is the day! Enjoy! Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! If you want to win at anything, including fitness and weight loss, then you have to repeat a two-step process every day. First, you must decide what you want. Second, you must take action to reach it. Every day. Over and over. As part of your ongoing lifestyle. Want some foolproof ways to win? Here are seven of the best:
Just wanting something won’t do the trick. Just talking about it won’t either.
Make a decision. Take the action. WIN. Would love to hear how this sits with you! Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! Research shows that 80% of people who set new year's resolutions abandon them by February. DEVASTATING. And that is why we encourage you to commit to healthy habits that you can sustain for a lifetime vs any quick fix. How many times have you felt by this point in a new year that it was all going to be a failure – that, since you already had dropped a resolution or even forgot to make one, that you were doomed to have another year of unmet healthy living aspirations? Well, I’m here to keep you from going down that rabbit hole again. You can still have your best year yet. You just have to get your mind wrapped around it.
Healthy living is a lifestyle, not a resolution. It’s a commitment to yourself, and that shouldn’t change because of the calendar. You got this! Lots of love, Paige WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
Instead of thinking ‘how bad can it get,’ let's focus our thinking on ‘how good can it get.’
I have a confession. I want deep fulfillment in life. I want a life of passion, excitement, close relationships, meaningful work, and a sense that I’m contributing to make the world a better place. But several years ago, I realized I was just going through the motions – not really behaving as if I had a commitment to achieving deep fulfillment. I think I didn’t truly believe I could have it. Instead, I just did The Next Thing I Thought I Was Supposed To Do… one after another… hoping it would all get me somewhere. That is when I left my corporate job and joined our business full-time. Do you know what I mean? Have you ever felt like settling for some vague sense of “good enough” was holding you back from getting what you really want? It’s a powerful realization, and I hope everyone reaches it at some point in life. It can be a crucial step toward long-term satisfaction – with your health, your body, your work… anything. So, right now, before the year gets away from you, take a few minutes to yourself. Think or meditate. Or maybe write in your journal. Where do you want deep fulfillment? What will it take to get there? And are you doing what’s necessary? If you’re open to sharing, I’d love to know what you come up with. Lots of love, Paige WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
So frequently people join a training program and they want to make GIANT gains. They want to go full out in the first few training sessions and they want to 'get fit' in the first week.
While it is good to have a lot of motivation and gumption early on - we would rather have you channel all of that energy into DECIDING that you will be consistent over the long haul. This is the ONE THING that is going to set you up for a lifetime of healthy living. No more on the wagon off the wagon. No more all or nothing. No more yo yo. No more deprivation. No more. Just consistent effort over time. The tortoise, not the hair. This is mindset that will transform your life. You don't have to 'kill' any one training session - you have to keep showing up day in and day out slowly making progress towards your goals.
So many people only want to show up if they can give 120% effort. But the secret is - what really matters is the days when you show up when you didn't want to and all you've got to give is 2%. That builds character. That builds gumption. That builds trust because you've made a promise to yourself and you've kept it.
And you know what - after consistently showing up - you will want to ramp up the intensity - your body will be ready for it and it will feel really good and soon yesterday's 120% effort is todays 2% effort. Make your training sessions like brushing your teeth. It is just what you do to take care of yourself. You don't argue with yourself about brushing your teeth or not - you just do it. Decide right now to just show up. Show up when it is hard. Show up when you don't want to. Show up and keep showing up. *This is part of the mindset component that we are incorporating to our new Online Course called Own Your Health (launching February 2021). Let me know if you want more information! It is going to be amazing! Lots of love, Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
It is almost New Year's... Let’s write a new story
Poor January. It has such a sad, predictable story. You know the tale already. Everybody always looks forward to seeing January. Too much, in fact. Our excitement creates too much pressure for our January, and every year we believe things will work out this time. But then, inevitably, January lets us down. No. That’s not quite right, is it? January doesn’t let us down. Within a few days or weeks, we let it down -- abandoning the goals and hopes we had set for a new healthy lifestyle. But it doesn’t have to be that way. Let’s write a new story for January! First, let’s not make January the hero. You are the hero of your own story. Second, give January an appropriate role. You can use it to set some new goals if you like. But what if you put all that “resolutions” nonsense aside and focused instead on living your best life on January 1? And then again on January 2? And the 3rd, and the 4th, and on and on… doing your best to enjoy a healthy lifestyle as best you can, one day at a time. Ready to get started? Let me know in the comments and I will share with you how you can get started for FREE.
Lots of love,
Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! Yay! You’ve decided to jump-start your exercise and eating plan – and we are so psyched for your new journey! Here’s some friendly advice: Baby steps will get you farther than racing off the couch to the gym five times a week. Healthy habits take time to build, just like those bad ones did. And you don’t want to set yourself up for disappointment by taking on too much too soon. Think about it. You’re more likely to develop lasting success slowly, each win adding to the last.
This is how you avoid crashing and burning – by succeeding one step at a time. Happy training! Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
I’m not buying it – and you shouldn’t either
How are you feeling these days? Are you stressed with the holidays, work, and family? Way too busy to exercise, eat right, and otherwise take care of yourself? We hear it this time every year. And, frankly, we’re not buying it this time. The problem isn’t that you’re too busy. It’s not that you don’t have the time. And it’s not that you can’t afford it. The problem is your mindset. It tells you the same lies all the time but wraps them in special packaging for the holidays.
Do any of those sound familiar? Aren’t you tired of them yet? When you reach your TURNING POINT, when you have an a-ha moment that inspires you to take the first step, that’s when you start to address that faulty mindset so you can start making positive changes. The mistake is waiting for it to show up from some external source. That does happen sometimes, but you might not like it. A doctor’s warning. A lover’s harsh words. A wardrobe that sits in the closet. So, don’t look for something else to inspire you. Change your mindset and you’ll change your behaviors one step at a time. We are here to help! Start today for FREE by grabbing our Greatest Gift: https://www.wilcoxwellnessfitness.com/gift.html
Lots of love,
Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! |
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