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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.
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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. |
AuthorHi! 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. Archives
June 2025
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