Join me in congratulating Sophie Hatch, Our Client of the Month for October!
We are so excited to be recognizing Sophie for all of her hard work and commitment in her training program. Sophie joined the KickStart Program in April with the goal of gaining more core strength so that she could avoid injury in her physical job that requires long hours, heavy lifting, and being on her feet all day long.
When I talked with Sophie during her KickStart Success Session about her nutritional goals she acknowledged that it’s easy to compromise on nutrition due to her busy and variable schedule, so it was important for her to know and understand what logically works for her body. This is super important because we are all different as humans, and one dieting strategy that works for one person isn't always the right fit for another. That's why we coach our clients around implementing Healthy Habits into their lives rather than subscribing to trendy diets. We need to listen to our bodies and acknowledge what makes our bodies feel good and what doesn't. When we fuel our bodies with healthy, nutritious whole foods at least 80% of the time we can narrow down the foods that cause us to not feel our best, and work on eating more of those foods that make us feel great.
When I recently asked Sophie about the strategies that she uses to help be consistent with her training program and nutritional habits she referenced the Japanese term, Kaizen. Kaizen is defined as “continuous improvement that is gradual and methodical".
At Wilcox Wellness & Fitness we couldn’t agree more! We wholeheartedly believe that small, incremental improvements over time will add up and lead to big results, and it warms our hearts to see the results that Sophie has achieved as a result of her embracing Kaizen.
According to Sophie, her biggest accomplishment in her training program is consistency.
“I feel really proud of sticking with something that’s not easy and not letting my “busy” schedule get in the way of my commitment to myself”.
Sophie is a true example of this. It’s not always easy to get to the gym, but Sophie always looks to find a way to make it happen. No matter what her day has thrown at her she shows up for her training sessions with a smile on her face knowing that she’ll feel better after she gets her sweat on.
We are so proud of Sophie’s commitment to her health & fitness and we are inspired by her spirit and dedication each time we get to coach her. Keep up the great work Sophie!
Learn more about our Five Habits for Massive Impact:
Are you looking for a little accountability and support in finding your groove and building consistency in your daily habits? We can help!
Schedule a no-obligation, informational phone call today where I'll answer all of your questions and help you develop a plan for getting started once and for all. Why wait?
Join me in congratulating Kendray Rodriguez, our Client of the Month! We are all so proud of everything that Kendray has accomplished since she started her training program with us in May.
Kendray joined us through our Greatest Gift Program after learning about us from a friend, and we couldn’t be more happy that Kendray found her way to us. She brings energy and focus to every training session, and is always working to improve how she moves her body, and it’s paying off! When I asked Kendray what her biggest accomplishment has been this what she said:
“I try not to focus on numbers BUT one of my proudest moments so far would definitely have to be the day I stepped on the scale and saw a number under 200. The last time I was on this side of the 200lb mark was 9 years (and many failed crash diets) ago".
“I can't count the number of times I psyched myself out before I finally pushed past my fear and just DID it!
My time at Wilcox has taught me that I can do hard things and, moreover, that I am worth the effort of doing those hard things. I have more drive, more determination, and I'm kinder to myself.”
And that’s what it’s all about! We love seeing the ripple effect that committing to health & fitness has for our clients, and Kendray is no exception!
Kendray, we are so proud of you and so happy to be on this journey with you! Keep up the great work!
When I talk with people about reaching their goals, I find it is common for people to try to implement new habits overnight. At Wilcox Wellness & Fitness we help our clients implement healthy habits that they can sustain for a lifetime, and the key to sustainability is implementing new ways of approaching nutrition over a span of time. It’s not necessary to make big changes overnight, and frankly doing so will likely result in a short lived effort. Rather, working on making a 1% improvement each day will help you get to where you want to go in a more attainable way, and in a way that you can imagine sustaining for the rest of your life.
Protein also has the highest thermic effect which means you burn more calories digesting protein than any other food source.
4. Eat a high abundance foods that are low in calories.
This will mostly consist of your fruits and vegetables. Check out my blog:
Eating a variety of foods will help you feel satisfied and curb cravings. You can eat high volumes of low calorie foods that make you feel full. This way, you won't break your calorie bank and you'll be closer to achieving that calorie deficit.
Your body will eventually catch up and it will be much easier to stick to the diet, but until you get there hunger will be a part of your life. Again, this should not be a feeling of craving, extreme hunger or starving, or any physical symptoms of lightheadedness, dizziness, fatigue, or loss of motivation and/or energy. If you are experiencing any of those symptoms your deficit is too great and is more harmful than beneficial. This should be a slow process of decreasing those calories over time at a healthy sustainable pace.
I hope you find these tips useful! If you’re looking for even more support we are here to help!
To learn more about our programs and to answer all of your questions about what it looks like to train with us, schedule a quick, no obligation phone call at: www.wilcoxwellnessfitness.com/getstartedbrunswick.
We would LOVE to support you in your health & fitness journey and assist you in reaching all of your goals.
When it comes to planning out snacks, I think one of the most challenging things is knowing exactly what to eat, and in what quantities. Healthy foods like nuts/yogurt/cheese, as well as examples on the flip side such as processed/prepackaged food, can all be very calorie dense for the little amount you are actually consuming. This can make snacks feel very small and unsatisfying.
It is important to always try to eat as much variety as possible in your diet. You have probably heard of eating the rainbow a billion times when it comes to consumption of fruits and veggies. While this is true, let's narrow it down to some specific foods that can help to start the introduction of new foods into your diet.
I don’t know about you but that is a pretty appealing snack bowl to me, and also gives me the satisfaction of a nice crunch like a chip, helping curb those cravings.
This time of year we are also exposed to a plethora of fresh fruits and vegetables from farm stands, our backyard gardens, and grocery stores. We should be taking full advantage of all of these goodies we have accessible to us. Here is a list of nutrient dense, low calorie foods that are great snacks to mix and match throughout the day.
Many of these foods can be eaten by themselves with a little salt or homemade dressing.
Are you in need of some new recipes for homemade dressings? You’re in luck! Check out our new Sauces, Marinades & Dressings Guide below!
They may just help you curb those cravings, make it to your next healthy meal, and keep you on track with your goals. Challenge yourself and introduce a new fruit or veggie into your daily habits every other week or so - you might just find something you love!
Whenever we launch a new KickStart Program I get SO EXCITED! I get excited because we have the opportunity to help a new group of people feel their very best and live their live to the fullest.
It's always so much fun welcoming new people to our community, and hearing how their bodies and minds change over the course of 4 short weeks.
This transformational program is designed to help you implement healthy habits into your life that you can sustain for a lifetime. Getting results isn't about deprivation and struggle. It's about committing to 1% improvement every day. It's about taking the time to listen to your body and learning what works and what doesn't work for you. It's about learning how to fuel and nourish your body with healthy, whole foods 80% of the time and enjoying all of the things that you love in life 20% of the time and without falling off the wagon. It's about being part of a community who will support you in your journey and help you love your body.
I recorded this short message for you because I know that if you've made it to this page then you're seriously thinking about a way to take that big leap. I so believe in this program and the impact that it can make in your life, and I want to encourage YOU to take that next step.
We are here to support you every step of the way and I hope that you'll join us at our next Kickoff. Click the button below to find out when our next KickStart Program will be kicking off and to get signed up.
Questions? No problem! I'm happy to answer each and every one of them. Schedule a call with me at a time that works well for you. Click below to see my calendar availability and schedule a no-obligation phone call with me.
Nuts are a great source for many of the micronutrients that we need, such as potassium, magnesium, phosphorus, and B vitamins. They are also awesome for inducing satiety and regulating blood sugar levels. Studies have shown that eating a handful of nuts a day can help prevent cardiovascular disease and keep blood pressure down. They are also a great anti-inflammatory for the body because they are filled with healthy fats.
Some of the problems with nuts usually result from over consumption. Though small in size, they are packed with fats, carbs, and protein and can easily be over-eaten. The average serving size of nuts is about ¼ cup, or a small handful. It is never a good idea to head to your couch with a big bowl of trail mix as this could easily lead to a 500 calorie snack, and may even cause some GI upset.
Try instead to add some nuts to other healthy foods. They can be paired with almost anything, but they are especially great on salads, with fruit, or even cooked into certain dishes. The biggest thing to remember is not to over eat these foods, and that they are best paired with other foods to help you feel full.
There are many health benefits that come from eating a variety of nuts, but which nuts are the best? Almonds, walnuts, brazil, pistachios, and cashews are going to be your best contenders for getting the most nutritional bang for your buck, so to speak. Even though small, they are packed with lots of vitamins and minerals and have higher ratios of protein to fat. Other nuts that might be a little more on the fatty side would be nuts like peanuts, macadamia, hazelnuts, or pecans. They are still great options, but you have to watch out for those added calories.
To give you an idea of the macronutrients you will find in some common nut choices see the chart below. These numbers are for a serving size of about ¼ cup.
It's that time of the month when we get to celebrate our Client of the Month! This month we are celebrating Michael Clarke. Michael started training with us in 2019 when he was preparing for an endurance leadership event where he and his team mates were put through a battery of challenges that you only read about. I was so impressed by Michael's commitment to his preparations and to completing this incredibly challenging event.
Michael was a first responder at The World Trade Centers on September 11th, 2011, and takes nothing for granted. The dust and other contaminates has become a fear for many. For Michael, his goals are to push himself out of a comfort zone everyday.
Michael followed all of the guidance of his doctors and physical therapists and returned the gym as soon as he was allowed. Once back in the gym he took the guidance of his trainers seriously, stayed well within the boundaries that his doctors set for his shoulder range of motion and appropriate weight, and in time rebuilt both strength and mobility. He refused to accept that he could not fully recover and set out to prove it. He achieved his proof through smart and consistent care for his body, never pushing beyond reasonable limits, but also not using limitations that the doctors put upon him as an excuse.
Michael embodies the mindset that we strive to teach our clients. It is so important to listen to your body, be willing to push outside of your comfort zone but never at the sacrifice of staying pain free. Michael has pushed himself to just the right level, defying injuries and working to become stronger and better every day, all while creating a welcoming and supportive environment in every training session that he attends.
Michael is now preparing for another endurance event later this year and we are so happy that he's fully recovered, strong and ready to face his next challenge.
Congratulations Michael. You are an inspiration and we are honored to support you in your health & fitness journey.
In my last blog, I discussed how making a grocery list can be a lifesaver when trying to stick to your nutrition goals, and how it is part of having a plan before stepping foot into the grocery store. If you haven't got a chance to read it yet, you can check it out BELOW.
Making a list can be a huge benefit to staying on track and giving yourself a headstart on your weekly goals. But what about when you get into the grocery store and you see all these yummy foods that you just can't resist?
Some of you may have already made this connection which is awesome, but think about the layout of your typical grocery store: all of your produce, meats, poultry, dairy and whole foods are on the outer walls of the grocery store. If you find yourself spending too much time in the middle aisles picking up food in bags, cans, boxes, or products that have a shelf life of 3 years, you may need to re-evaluate your list.
There are of course exceptions to the rule, as we find our whole grains, rice, and beans in these aisles, but it is important to be mindful of what we are adding to our cart and from where. This can be a great way to stay away from those foods that may trigger your cravings. If you avoid the aisle where these foods are located completely, it is much easier to avoid those foods when they are out of sight and out of mind.
Every step we take towards meeting our nutrition goals should be done with mindfulness and an eye on the bigger picture that is our goals and the reasons behind why we try to achieve them.
Are you ready to commit to healthy living and looking for a little support? We’ve got your back! Schedule a brief, no obligation phone call with us to learn more about how our programs can help support you in reaching your health & fitness goals and to get all of your questions answered. We’d love to chat with you! www.wilcoxwellnessfitness.com/getstartedbrunswick.
If you or someone you know is looking to commit to health & fitness and begin their journey towards feeling better, stronger and happier, we are here to help! Check out our Greatest Gift as a way to get started. We call this offer “The Greatest Gift” because we truly believe that health & fitness is the greatest gift. Visit www.wilcoxwellnessfitness.com/gift to learn more and get signed up.
When you think of what it means to be healthy, what is the first thing to come to mind? Is it getting more exercise? Eating fruits and vegetables? Maybe it's eliminating all the junk food in our diet. Or maybe it's about how you feel. There is no right or wrong answer here, but there are easier ways to meet our goals than others. No matter what the first thought you had is, the first step we have to take is planning. Without any plan it is hard to take action, and then it becomes hard to follow through on your goals. This will usually leave you feeling pretty defeated.
If you need any meal suggestions we have an awesome meal prep guidebook with fun easy recipes that can be super useful when getting started!
Once you have your grocery list and your meals planned, I always recommend eating something before going to the grocery store. A small, healthy snack with a good balance of carbs, fats and proteins could be a good way to ward off any cravings that walking around the store might induce. This can be a huge life-saver when staying away from foods not on our list. STICK TO THE LIST. Once you have all of your food it is so much easier to meal prep by cooking all your meals for the week at once, or having the food on hand to cook throughout the week when you are ready. It is easier to stay away from take-out when you know you have all kinds of delicious nutritious food waiting for you in your fridge.
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.