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Join me in Congratulating our September Client of the Month

9/27/2021

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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".
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We just love celebrating wins with our clients!  While weight loss goals are always super exciting to achieve, it’s apparent that it’s so much more than that for Kendray.  She is keeping up with her 3 year old toddler with more ease, who she is convinced is training to be an olympic track & field star.  But more than that it’s the mindset changes that Kendray has really noticed.  

At Wilcox Wellness & Fitness we work with our clients to create a supportive environment where people can build confidence in doing things that they never thought were possible.  For Kendray, she has conquered the Box Jump, one of the best examples of an exercise that will put most anyone out of their comfort zone!

“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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Five Tips to Make Weight Loss Easier

9/26/2021

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Sometimes it may feel like we need to take extreme measures to reach our weight loss goals, and this can lead to finding ourselves falling into an all or nothing mindset. The reality is that CONSISTENTLY applying a few simple tips can truly set you up for success as far as reaching your fitness goals. In this blog I outline 5 simple tips that you can work on implementing to help you in your weight loss journey. ​
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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. 
1. Up your protein intake.
Protein is the most filling for the amount of calories you are consuming. With 4 calories per gram protein creates fullness for long periods of time and helps our body function and build muscle properly. Protein is super important when it comes to recovering from your training sessions to ensure those muscles are getting the proper nutrients they need to rebuild and repair.
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Protein also has the highest thermic effect which means you burn more calories digesting protein than any other food source. ​
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2. Consistently eating healthy fats. 
With healthy fats being the most calorie dense at 9 calories per gram, fats can make you feel full and satiated for long periods of time. This satiation can in turn help regulate your blood sugar levels and keep cravings at bay. Biggest thing to remember is to not overeat these types of foods as we only need small amounts with each meal. Examples of healthy fats could be nuts, avocado, salmon, eggs etc...
3. Increase your intake of fiber. 
Fiber is so important to the digestive system and helps promote a healthy metabolism along with making you feel full. We find fiber in our whole grains such as oats, quinoa, brown rice, whole grain bread, and more. Fibers, along with fruits and vegetables, help us retain water and stay hydrated. The big thing to remember here is that women only need about 25g/day and men about 35g/day. Too much fiber can cause digestive upset. ​
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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.
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5. Embrace a little bit of hunger. 
When taking on a caloric deficit, you are going to be hungry. There is no other way to get around it. What we want to avoid is feeling like we are starving and the tips above can help curb those hunger feelings. When we begin a caloric deficit, our body doesn’t like it because it wants to meet its everyday expenditure. You have to get comfortable with the uncomfortable when it comes to weight loss.  ​
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.

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Snacking Wisely

9/1/2021

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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. 
So let's talk about some nutrient dense, low calorie food that can be eaten in abundance to help curb those cravings, and help with satiety. I think it's safe to say that looking at a ¼ cup of nuts is a pretty sad sight to see when it comes to eating a snack. Leaving you feeling unsatisfied and continuing to look for something else to munch on. However, when we pair foods together we can create a snack packed with nutrients, and keep those cravings in check while we wait for our main meals.
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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.
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I know sometimes when I’m bored or tired, I just want something to do and a lot of times this leads to me munching on foods I should probably be staying away from. One of my biggest go to snacks when feeling like this is air popped popcorn! I buy the kernels and throw a ¼ of a cup or so into a medium/large nonstick sauce pan, set the burner to medium and wait for the popping to begin. Popcorn is a great snack when not loaded with butter and salt, and it is also a whole grain! This is a great snack because 3 ½ cups of popcorn lands you right around 100 kcals.
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.
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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!
Sauces, Marinades & Dressings Guide
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It is also recommended that you pair your carbohydrate based snack food (fruits/veggies/whole grains) with a snack containing protein and healthy fats. Examples of great foods to pair for a delicious and satisfying snack include nuts/nut spreads, yogurt or cheese, hummus, nitrate free deli meats, hard boiled eggs... the choices are endless. Doing so will help your snacks stick with you and curb hunger longer. 

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Be sure to choose full fat options too. The low fat options often have added sugar to make up for the flavor that got removed when all of that healthy fat got removed. Our bodies need healthy fats, so don’t shy away from these options. Remember, it’s all in moderation, and by pairing the higher fat/calorie dense foods with the foods talked about in this blog, you’ll be able to strike a perfect balance.
Also remember that you should be munching on these nutrient dense, low calorie foods throughout the day. Take these foods and pair them with your snacks you already eat to help make those small changes in habits. These are foods that are great to have on hand chopped up and sitting in your fridge ready to go for when those cravings pick up. As they are filled with nutrients, you can't go wrong with these satisfying servings. 
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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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    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