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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!
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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: www.wilcoxwellnessfitness.com/brunswickblog/snacking-wisely 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!
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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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