Is your morning routine setting you up for success?
If you…
It might be time to give your morning routine a refresh! Studies show that having a consistent morning routine can reduce stress, boost your energy levels, and even improve your productivity at work… To help you do that, I’ve created a FREE guide called “Rise & Prime”, which gives you 8 science-backed habits for a happier, healthier morning (and a happier, healthier day!). But it’s not just a guide… It also includes a 7-Day Challenge & Tracker to help you stick to the plan! Click the link below to get your Rise & Prime Challenge for FREE!
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I really believe that life is what we make it and people can do ANYTHING that they set their mind to. I believe that anyone can live the life of their dreams. The goal of Wilcox Wellness & Fitness is to help people live their very best life. But, I think that most people don’t think about what it means to live their best life, and that is the foundational work that needs to be done in order to get to where you want to go.
Never in a million years did I think I would be here running this personal training business – I was a class D benchwarmer in high school. But – I did the work to KNOW that I would own my own business someday and that I would own a business that would make a positive impact in the world. Had I not done that work to know that I would own my own business helping others live their best life, I would not be here today, or I would be stuck in a corporate job where I had a lot less control over the impact that I created in my lifetime. It has always been a goal of mine to be able to have time freedom and the ability to work from anywhere in the world. Most people would say that this would be impossible running your own business and having 2 school age kids. But – we did the work and set our business up to run without us, and we are currently living and working in Costa Rica. Not everyone is going to want to own their own business. Not everyone is going to want to take their family abroad every year. Not everyone is lit up by showing others how to commit to health and fitness. But, I believe that everyone should figure out what sets their soul on fire and go after that with passion and purpose. Can you keep a healthy morning routine for 7 days straight?
Let’s find out! I’ve created a short guide that gives you 8 science-backed habits to kickstart your mornings and set the tone for a productive day. It’s called “Rise & Prime” and it’s available to you absolutely FREE! But it’s not just a guide… It’s also a 7-Day Challenge designed to help you get CONSISTENT! In “Rise & Prime” you’ll discover: 🌞 Easy-to-implement habits that fit into any schedule 🌞 Tips to boost your mental and physical energy as soon as you wake up 🌞 Strategies for reducing morning stress and increasing overall well-being 🌞 Intentions and affirmations to start your day with positivity and purpose 🌞 A daily tracker to monitor your progress and keep you motivated And even a “map” for creating a 10-year vision that gets you EXCITED to wake up in the morning! Click the link below to get your Rise & Prime for FREE! We talk a lot about the power of protein — and how important it is to eat a protein-rich breakfast.
But how do you make sure you’re getting a high-protein breakfast, exactly? What does that even look like? It can get confusing… Especially when most of us are used to eating toast or cereal for breakfast. I’ve put together a quick list of 5 breakfasts that pack at least 20 grams of protein for you. But first, here are two reasons a protein-rich breakfast matters:
5 Healthy High-Protein Breakfast Ideas Greek Yogurt Parfait
Protein-Packed Oatmeal
When I was a little kid - I was a talker. (Let's be real - I still am!) I would strike up a conversation with anyone - a stranger at the grocery store, someone in line at the post office, or anyone on the street. My mother said I could get a turnup to talk. And my kids are no different. When they were really little, I think my kids thought that they are in a parade riding in the cart at the grocery store. They are waving and yelling ‘hey-yo’ to anyone and everyone. Our kids live full out and they make friends ANYWHERE we are. Pictured here is Brookie and the Costa Rican girls she became besties with at the river on Saturday. This morning she was boogie boarding with a retiree named Steve. I am proud that my kids are so outgoing - I also love this quality in myself. I have met so many amazing people and have learned so much just by striking up a conversation with a stranger. Mike is a good balance for me - he is a bit more reserved and he often reminds me that people don’t always want to answer 20 questions. There are five Blue Zones in the world - Sardinia (an island in Italy); Okinawa, Japan; Loma Linda, California; Ikaria (an isolated Greek island); and Costa Rica’s isolated Nicoya Peninsula. Blue Zones are places in the world where people live longer and healthier than anywhere else on earth. When we visited the Nicoya Peninsula in Costa Rica in 2016 we didn’t know anything about these Blue Zones until we returned to the states. But we did absolutely fall in LOVE with Costa Rica and knew we would find a way to return for a longer period of time with our family. And with every visit to Costa Rica we fall a little more in love (yes, even with the yellow bellied sea snakes). I LOVE travel and I have been lucky enough to explore many places in the world - Europe, India, Brazil but I have never found a place that felt like HOME - like I could stay a while. (Don’t worry, Mom - Maine will always be home home.) Have you found a place outside your home home that you feel like you could stay a while? When you commit to health and fitness, you build leverage in all other aspects of your life. When you prioritize your health and well-being you are making an investment in your future self. Getting active and making healthy choices isn't just about looking great, it's about feeling strong and capable and motivated from the inside out. So, let's lace up those shoes, fuel our bodies with nutritious goodness, and conquer our health and fitness goals together! If you are interested in learning more about us and how we work with our clients, click here to schedule a no-obligation phone call today! Feeling stuck in a wellness rut? It's time to break free and elevate your health game! Remember, small consistent actions lead to big transformations. Try swapping one unhealthy habit for a healthier alternative today. Whether it's drinking more water, taking a walk, or adding more veggies to your plate, every action counts.
He walked into the office just as I was saying: "Is that helpful, or do you want to punch me in the face now." It was a real question and I wasn't sure of her response. I was on a Success Session zoom call and I was challenging a limiting belief of one of our KickStarters. She had the belief that the 'finish line' was so far away that she would never get there. She was holding herself to an impossible standard. She would only ever be all in or not at all. I told her that she didn't need to think like that. I told her that if she wanted to be successful with health and fitness long-term she needed to stop comparing herself to others and start celebrating every single success. Start celebrating every bottle of water, every time she meal preps, every time she registers for training sessions, every time she pulls up to the gym parking lot and walks through the front doors. I told her to celebrate listening to her body and taking a break in the training sessions when she felt like it was too much. I told her to celebrate getting back to the work after a rest. I told her that there is no finish line... ever. That we need to find a way to enjoy the journey and celebrate the habits that are going to make us successful for a lifetime. I told her that it was her mindset around the finish line and the impossible standards that she was holding herself to that were holding her back. Bottom line - it is your mindset that is the make it or break it when it comes to being successful with health and fitness long term. That is why we work on nurturing a healthy positive mindset so much in our training programs. If you want to learn more about how we work with our clients click here to learn more about us and how we work with our clients. |
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