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April 2023: Strip out the Junk

4/18/2023

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Spring is in the air, and if you’re anything like me you’re starting to do some spring cleaning around the house and yard.  It always feels so good to have things tidied up after the winter.  While we’re cleaning up the house, let’s also talk about cleaning up what we’re putting into our bodies….and cleaning out the old ideas that we hold in our minds and that hold us back.  

This month I want to talk about stripping the junk out of our daily lives.  When we think about stripping out the junk in our lives you may have immediately gone to the importance of stripping out junk food, and that is certainly a good thing to look to strip out, but I’m also talking about stripping out junk in terms of anything that creates an obstacle along your health & fitness journey.  This could also include what you focus on with your thoughts & beliefs, which can have a major influence on your confidence, mindset and motivation.

Food is definitely an important “junk” consideration that is well worth reducing or eliminating from our diet, and certainly worth talking a bit about.  Have you ever noticed that foods that aren't exactly “good” for you seem to taste amazing? 

It’s kind of like Mother Nature is playing a practical joke… but there are a few reasons this happens.

  1. Many “crave-worthy” foods are loaded with sugar, salt, fat, and empty calories.

  2. Our brains are hardwired to crave tasty, high-energy (aka high-calorie) foods because they help us survive when food is scarce. (Except for most of us, food isn’t scarce anymore — so we have to be careful not to overeat these foods.)

  3. Manufacturers spend a LOT of time and money making these foods as delicious as possible – and also on ads to entice us. It's no surprise that some of these foods are hard to resist!​​​
​So if you find yourself craving these foods, that’s by design! 

I’m sharing this with you because I believe knowledge is power — and keeping this in mind helps me keep my own food choices in check!

According to the National Academy of Sciences, people eat too many calories, saturated fats, and added sugars; too much sodium; and not enough vitamin D, calcium, potassium, or fiber, and h
ere’s the big kicker: the top causes of death (heart disease, diabetes, some types of cancer, etc.) are strongly associated with our food choices, making the elimination or reduction of these foods a real priority for the sake of our long term health.

​But….with that said, if we continue to struggle with our overall mindset and motivation, making adjustments to what we are eating can be that much more challenging.  So let’s talk a bit about changing our mindset first so that we can be better prepared to tackle all aspects of our health & fitness with greater confidence and chances for success.
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​The first thing that we need to embrace is the reality that making changes in our lifestyle is going to be hard….but it will also be worth it. 

The hard changes that we choose to make are always worth it.  Things like taking time to unplug, getting our head’s right on a regular basis by taking time to disconnect from the stress of the world around us, choosing healthier options at snack or mealtime, building a regular routine for getting active, and getting to bed on time each night.  
​
​On the other hand, there are also hard things that we DON’T choose and don’t move us forward - things like frequent doctor appointments to manage chronic health conditions, struggling to go up the stairs without feeling winded, being unable to keep up with our kids or feeling confident engaging in active social engagements like going out for a hike with friends on a beautiful spring day.
​

My point is that there is so much more to gain by putting in the effort to change things that will make our lives better because no matter how we look at it our choices will be hard. The question is, are you choosing to tackle the hard things that will make a difference in your life or are you coping with hard things that only create extra challenges and limitations in your life?

So how to get started? 
Here’s a simple 3 step process that I think can get you on the right track:
Step 1:  Get real about what’s holding you back.  Get out a pen and piece of paper and WRITE THEM DOWN.  Before you get started know that this list that you’re about to create is for your eyes only.  Really allow yourself to be honest with yourself and do a little brain dump of all of the possible things that are holding you back….with HONESTY.

Step 2:  Identify Common Themes.  For example, are you noticing that not having enough time is a common theme?  Or maybe challenges with mindset or motivation, confidence, support or accountability.  Understanding the common themes that are present for you is a place to start.
​

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Step 3:  Now it’s time to get into problem-solving mode and TAKE ACTION.
  • Don’t have support? Find it! Think of the health/fitness-minded people in your circle and enlist them, search for an online community, and/or work with a coach (a real game changer).         Click here to schedule a no obligation call to see how we can help! ❤️ 
  • Not enough time? Get creative. Find ways to sneak fitness/health into the spare moments of your life. We can help you figure this out too.  Our clients in general spend only 4-hours per week on their health and fitness and that INCLUDES meal prepping for the week.
  • Mindset issues? Surround yourself with motivation – read self-development books, watch inspiring YouTube videos, follow us on Facebook or Instagram, and keep a journal to track your progress. This is a HUGE area where we can help as well!
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​I came across a quote the other day that really inspired me as I started my business 4 years ago,  and I hope it inspires you too.  It can feel really scary to make changes in our life, and the reality is that there’s never a perfect time to get started at making changes to our overall lifestyle, but if you keep on waiting for the perfect time you will likely be stuck forever. 

​Furthermore, if you continue to wait for the stars to align you’re only robbing yourself of how you would feel if you started right now.

​Let’s make this springtime season all about cleaning out the junk in ALL aspects of our lives.  You’ve got this!  And don’t forget.  If you need a little help, we’re here for you!
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April Athlete of the Month - Branielle Bergeron

4/5/2023

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​Join us in congratulating Branielle - our April Athlete of the Month.  Branielle has been training with us since September 2021 when her boss and Wilcox Client, Tom,  encouraged her to get started, and we are so happy that he did!
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​​Branielle is incredibly consistent with her training and recognizes the importance of consistency.  Her job keeps her very busy, but thankfully Tom encourages her to take the time needed to fit in her training sessions.  He knows that a happy & healthy employee is a productive employee.  Branielle does not take this opportunity for granted and sees Tom as a big part of her inspiration
“My boss trains at Wilcox as well and watching his transformation and how highly he speaks of the trainers has really inspired me.  He is currently still a client and I love seeing him leaving when I am coming into the gym.  His drive for fitness and how much he tries to pass it onto his employees amazes me”.

Since starting her training program, Branielle has noticed how much more energy she has.  She’s able to walk up stairs without her muscles burning, or needing to use the handrail for assistance.  She feels better about herself, has more confidence, and is proud of each goal that she meets.

Branielle continues to work on making healthy nutrition choices, and recently joined our KickStart program to help her dial in on these habits. ​
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She embraced the extra support and the community engagement in the program.  She utilized each resource to help her along her journey including being consistent about submitting a nutrition journal each week so that she could get tips on where she could make small, incremental changes in how she was eating.  She worked hard to make healthy swaps and adjust her portion sizes so that she could continue to make progress towards her weight loss goals.  She’s noticing her clothes fitting better and even fitting into smaller sizes.
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​Since starting at the gym she has completely changed her mindset about fitness.  She used to hate going to the gym, but now she is sure to put her training sessions onto her calendar so she’s sure to not miss one.  

“Healthy can still be fun!  I always thought that going to the gym was a chore and now I make it an appointment on my calendar, so I make sure I get my training sessions in every week”.​

​When Branielle was asked what her best advice is for getting started in a health & fitness program this is what she said:  “Just start.  Get through the first couple of weeks.  You will never know what you can do or can’t do unless you try it.  Commit to a month and see how you feel.  You won’t want to take a nap in the afternoons anymore.  You will have more energy. You will overall feel better.  You will make new friends that will support your journey”.

We are so happy to have the opportunity to support Branielle in all of the successes that she has achieved so far.  There’s no doubt that her accomplishments are just beginning and we can’t wait to celebrate the next milestone goal achievement. 

Keep up the great work Branielle and thank you for being such a positive part of our community. ​
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    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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  • HOME
  • Get Started
  • Personal Training Programs
    • KickStart
    • Private Personal Training
    • Group Personal Training
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Meal Plans
    • MEAL PLANS
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Career
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now
  • Website Terms & Conditions