We are absolutely thrilled to introduce our November Athlete of the Month, the incredible Jean Guerette! Jean embarked on her fitness journey with us back in April 2022, and what an inspiring journey it has been. Her initial goals were to boost her energy, enhance her confidence, and experience an overall sense of well-being.
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!
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.
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.
This month, it is our absolute pleasure to honor Laura Dionne as our Athlete of the Month! Laura joined our fitness community in January 2022, driven by a desire to make a change in her life. Her sedentary job had been causing her persistent back pain, and she knew it was time for a transformation. At the outset, Laura wasn't entirely certain what she was seeking in a gym, but she had a clear vision in mind. She was in search of a fitness environment that not only provided support and guidance but also incorporated fun movements that resonated with the gymnast within her.
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.
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.
Michael embarked on his fitness journey with us in May of 2022, driven by a compelling set of goals. He sought to regain his energy, rekindle his love for an active lifestyle, slip into clothes that had long been neglected, and simply feel better overall. Over the course of the past 15 months, Michael has not only achieved these objectives but has also exceeded them in remarkable ways.
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.
It's Michael's unwavering commitment and the profound shift in his mindset that have propelled him to achieve the remarkable results he's attained. Despite his busy schedule and various responsibilities, Michael no longer brushes the gym aside when his day gets hectic. He acknowledges that his best days begin with a gym session, and he has made it a non-negotiable part of his routine.
Last month I wrote about supporting a healthy metabolism and some of the metabolism busters that we can fall into, one of which is not eating enough protein. I personally noticed that I wasn’t meeting the protein mark in my own diet. I made a few small adjustments to increase my protein intake and noticed some significant changes in how I felt throughout my day. In talking with members of my gym, adequate protein consumption is a more common problem that we often realize, so today I want to talk about getting more protein into our daily intake.
There are several reasons why eating enough protein is important.
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:
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.
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:
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!
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!
What’s the KickStart Program? It’s a 4-week program that rolls right into our Group Personal Training Program with tons of added support both inside & outside of the gym:
Learn more & register at www.wilcoxwellnessfitness.com/kickstart
Have questions? Schedule a call by going to www.wilcoxwellnessfitness.com/morekickstartinfo
Don’t wait! Space is limited.
Diane embarked on her fitness journey with us in May 2022 through our Trial Program, driven by the desire to increase her energy, build strength, and revel in an active lifestyle that encompasses all her passions. It was crucial for Diane to prioritize self-care, maintain good health, and have the vitality to fully engage in activities she loves.
Over the past 14 months, Diane's progress has been inspiring to the trainer team and those who have the opportunity to train with her. Not only has she successfully elevated her energy levels and developed strength and stamina, but she has also managed to alleviate knee pain caused by arthritis. Her achievements can be attributed to her focused approach towards body movement and building supportive muscles.
Diane remains dedicated to her goals and has gained a deeper awareness of how her posture and balance contribute to her overall mobility, setting her sights on continued growth.
We admire Diane's positive attitude and unwavering determination. With an infectious enthusiasm, she approaches each session with eagerness and fearlessness, embracing every exercise as an opportunity to improve and progress.
Her mindset serves as an inspiration, as she understands the importance of consistency and discipline in maintaining her health and fitness journey, even on days when motivation may waver.
Beyond her physical achievements, Diane's efforts to shift her mindset away from comparison and focus on her own progress demonstrate her commitment to personal growth and well-being. We believe that mindset is a fundamental aspect of health and fitness, and Diane's dedication to intentional practice sets a shining example.
At Wilcox Wellness & Fitness, we strive to create a supportive environment that caters to individuals' unique wellness journeys, and Diane has been an invaluable contributor to this culture. Her positive influence on the community is truly appreciated, and we are immensely grateful for what she brings to our fitness family.
Congratulations once again, Diane! Your accomplishments are truly commendable, and we eagerly await the exciting journey that lies ahead in the coming year. Your determination and spirit continue to inspire us all!
These strategies tend to backfire as they are simply not sustainable, becoming overwhelming and ineffective in producing desired results. Why is that? Well, our bodies require food as fuel, and when we deprive ourselves, we often experience a decline in energy levels, mental fog, feelings of sluggishness, and even a decline in our ability to perform optimally during training sessions. It's crucial to provide our bodies with the necessary fuel to thrive and achieve our best potential.
With all of this in mind, I want to talk about Metabolism! Metabolism is the chemical reactions in the body's cells that change food into energy. Our bodies need this energy to do everything from moving to thinking to growing, and the better we can understand our metabolism the faster we can create a winning strategy that will lead to the results that we’re after. The ill fated strategies that I mention above are metabolism killers and are not only ineffective, but also setting us back.
Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 7 of the most common metabolism saboteurs:
1. You don’t eat enough
Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs.
This can happen if 1) you exercise a lot and don’t ramp up your food intake to match it; 2) you undereat every day, or 3) you go on a lot of diets.
2. You skip meals
Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating.
Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a biggie when it comes to your health.
3. You don’t lift weights
Strength training helps boost your metabolism in a couple of different ways.
Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue.
But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished.
4. You don’t prioritize your sleep
Not getting enough sleep is like a triple whammy on your metabolism.
- When you’re tired you’re not as active, which means a lower daily calorie burn
- You tend to eat more when you’re sleep-deprived because it messes up your hunger hormones and makes you crave high-calorie foods
- Your body has a harder time managing blood sugar levels when you’re low on sleep, which can make you store fat
5. You sit all day
Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk!
6. You don’t eat enough protein
Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle.
Plus, digesting it burns more calories than digesting carbs or fat.
A healthy guideline to follow for protein consumption is to aim to eat between 0.8 -1 gram of protein for every pound of your body weight. So, if you weigh 150lbs you should be eating between 120 - 150g of protein each day.
7. You get stressed out a lot
It’s true! Stress can LOWER your metabolism.
An Ohio State University study found that women burned fewer calories after they ate a high-fat meal when they were stressed.
Just another reason it’s so important to have a plan to regularly blow off stress, like working out, meditating, or relaxing hobbies.
Focusing on improving these 7 areas can really be a game changer in reaching your goals. However, you may also be asking yourself how on earth do I lose weight if I need to be eating enough calories to support my metabolism, but also in a calorie deficit in order to lose weight? That’s a great question and I have a pretty simple answer for you! Before you start counting macros or worrying about how many calories you’re eating you need to figure out one important number - your estimated TDEE – aka your Total Daily Energy Expenditure.
In everyday language, it’s how many calories you burn every day just living your life.
I’ve got a calculator you can use to figure out yours right now.
Here’s the link: https://mynutritioncalculator.com/mifflin-st-jeor-calculator
A little tip for using the calculator: A lot of us overestimate our activity level. Read the choices carefully and think about how active you are on most days of the week. :)
No matter what your goals are, knowing this number can help you fine-tune your nutrition — and be more intentional with your choices.
Don’t forget, nutrition isn’t the only key to supporting a healthy metabolism. Building healthy muscle mass will also boost your metabolism because, as we discussed above, muscle burns more calories at rest than fat does. Having a regular strength building routine is super important and becomes more important as we age since we tend to lose muscle mass with hormone changes. At Wilcox Wellness & Fitness we can help you create a healthy & sustainable approach to your health & fitness, allowing you to reach all of your goals! Want to learn more? Schedule a no obligation phone call with us to see how we can help you.
Go to www.wilcoxwellnessfitness.com/getstartedbrunswick to start the conversation!
Marilyse began training with us in August 2022 and has made remarkable progress in reaching her goals.
When she joined our trial program, her main focus was on gaining energy, improving her well-being, and building confidence so that she could show up as her best self and have the energy to do everything she loves. After nearly a year, she has lost an incredible 40 pounds, reduced pain in her body, increased her energy levels, and improved her overall strength. Marilyse, that's an amazing feat to be proud of!
As a mother to a 9-year-old son, Marilyse's commitment to her health and fitness also serves as a significant motivator. Maintaining motivation isn't always easy, but Marilyse highlights the importance of finding balance in life and believing in oneself. Perfection isn't the goal; what truly matters is getting back on track even after falling out of routine. Regardless of how many times one needs to regroup, the effort is always worth it.
The WILCOX Trainer Team has been thoroughly impressed with Marilyse's consistency and dedication. She adheres to a regular training schedule and works hard to manage competing priorities, ensuring she makes time for what's important to her. Marilyse approaches each training session with a strong work ethic, focusing on areas of improvement and constantly striving to enhance her movement. It is this unwavering commitment that has allowed her to achieve such incredible results.
When asked for her advice on committing to health and fitness, Marilyse wisely stated,
"If you don't sacrifice for what you want, then what you want becomes the sacrifice."
These words serve as a valuable reminder when we struggle to take the necessary steps toward our overall health, wellness, and ultimately, happiness.
Marilyse, we are incredibly proud of you and look forward to supporting you throughout your health and fitness journey. Keep up the fantastic work!
Another benefit of strength training is a toned body. When we have a toned body, we feel more confident and attractive, and this can have positive effects on our overall well-being. It’s important to remember, though, that a toned body isn’t necessarily the same thing as a healthy body. Building strength and increasing muscle tone can help us achieve our aesthetic goals, but we shouldn’t sacrifice our overall health and well-being in pursuit of a certain look. At Wilcox Wellness & Fitness we focus on building strength through exercises that improve our mobility, stability, and function, achieving both a stronger, more functional body and a more attractive physique.
We are a community of people who prioritize the quality of life that our healthy bodies afford us. In fact, here are 7 reasons why building muscle and having a strong body is so important:
1. You naturally start losing muscle around the age of 30.
Yes, you read that right. On average, people lose around 3%-8% each decade… and then it speeds up after you turn 60.
The sooner you get started on building your muscle “bank,” the better!
Muscle loss is one of the top causes of disability for older people – they become too weak to live alone and are more prone to falls and injuries.
2. You’ll build stronger bones.
Did you know that many people start losing about 1% of their bone mass PER YEAR after the age of 40?
Stressing your bones (when you’re doing it in a healthy way through strength training!) will help boost your bone density and cut the risk of osteoporosis and fractures when you get older.
3. It can help you manage chronic conditions.
Lifting weights can help you cut back on symptoms of arthritis, chronic pain, heart disease, depression, diabetes, and obesity.
4. It can help with fat loss.
If you’re trying to lose weight, strength-training workouts are an important tool – and they can help you keep (and maybe even build a little) muscle as you get leaner.
5. It can help sharpen your thinking.
Studies link regular strength training and aerobic exercise with better brain function. 🧠
6. It’ll improve your quality of life.
Your everyday activities get easier – starting ASAP! Plus, it can improve your balance and protect your joints from injury.
7. It helps you keep your balance.
Again, this can help you avoid slip & fall accidents now and as you get older.
Plus… having toned muscles is great for your confidence and energy level!
These are some pretty good reasons for making building strength a goal for your overall health & fitness.
Those are some pretty good reasons to engage in regular exercise that helps to build strength. If you’re looking for a little guidance we can help with our Simple Strength Building Guide where we’ll guide you through The top 9 muscle & strength building exercises.
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Additionally, the history of heart disease in his family was a major motivator for him to prioritize his health and avoid the same fate. As Nathan puts it, he also wanted to spend quality time with his family and "bonus kids." Nathan had already started practicing martial arts and knew that balance and stability were essential for improving his skills.
Throughout his fitness journey, Nathan's focus has shifted from improving his squat form to mastering his push-up technique. By perfecting his form, Nathan has come to understand how his body works and connects with each movement. This newfound knowledge has allowed him to intuitively progress through new movements, such as a pendulum swing exercise, without relying on his shoulders and arms.
Nathan's dedication to improving his technique has not only helped him make progress in the gym but also in his martial arts practice.
Not only has Nathan improved physically, but mentally as well. Through his training, he has gained confidence, discipline, and the ability to stay focused on his goals. His hard work and dedication have even inspired others around him to start their own fitness journeys.
As a team, we believe in celebrating and acknowledging the hard work and dedication put forth by our athletes. Nathan's commitment to his fitness journey is truly inspiring, and we have no doubt that he will continue to achieve greatness in the months and years ahead.
Congratulations on this well-deserved recognition, Nathan!
We are honored to have you as a member of the WILCOX Community.
But there is good news! Recent studies suggest that the concept of ego depletion only applies if we believe in it. In other words, if we believe we will run out of willpower, we likely will.
So, what can we do about it? We can focus on building mental toughness, also known as personal responsibility and accountability. Mental toughness is the ability to stay determined and focused when faced with challenges and to have the resilience and flexibility to overcome obstacles.
Building resilience and mental toughness is a journey, not a destination. It takes time and practice to develop the skills needed to overcome challenges, manage stress, and bounce back from setbacks. With that in mind, here are eight ways to help you practice and improve your resilience:
So, what are you waiting for? Put these practices into action today and start building your resilience! And don't forget to download our Resilience and Mental Toughness Guide for even more tips and inspiration. Together, we can overcome any challenge that comes our way.
Looking for some extra support, guidance, and accountability to help you achieve your health & fitness goals? Look no further than our Free 2-week Group Personal Training Trial Program! Don't wait any longer, visit www.wilcoxwellnessfitness.com/trial to learn more and start your journey towards a healthier, stronger you today.
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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