When Emily joined our KickStart program in April she was looking to build strength in order to support improvement with a herniated disk and SI joint disorder. Her fear was need for back surgery and had a neurosurgery consultation in her future.
Emily knew that exercise was needed to support her back recovery, but as a busy nurse scheduling was going to be tough. With our numerous training sessions to choose from she was hopeful that she could find a schedule that would work for her, and she did! And boy are we happy! We just love having Emily in our community!
Stories like Emily’s is what it’s all about for us at Wilcox Wellness & Fitness. Improving quality of life so that people can live their absolute best life to its very fullest is so important to us, and when we hear a story like this one we want to celebrate! Congratulations Emily! We just love having you in our community and we’re so happy to hear of the amazing impact your training is having on your health and quality of life!
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Earlier this winter I had the opportunity to connect with Matt Dexter, Founder and Executive Director of the Christine B Foundation, and learn more about the upcoming Eastern Trek for Cancer. I am proud that Wilcox Wellness & Fitness is a sponsor of the 2019 team in their 7-day, 300 mile trek from Portland, ME to New York, NY.
Since 2015 this event has raised more than $110,000 to help CBF build a community of support for those affected by cancer in Eastern Maine, with 100% of the funds raised going directly to support the CBF mission. Participants pledge to raise at least $2,500, and will make stops along to trek to connect personally with cancer patients and their families.
I was completely blown away by the level of commitment of those participating and wanted to learn more about what inspired them to get involved at such a large scale. Matt offered to introduce me to Kate, a Bowdoin student from Southwestern, Connecticut.
Kate is participating as a runner in the trek as well as Mission Coordinator. In addition to this SEVEN DAY event from Portland to NYC, Kate is also intimately involved in the planning and coordination that occurs before the trek itself. As mission coordinator Kate manages and confirms service events such as those at the Ronald McDonald Home of Springfield and the St. Francis Hospital Cancer Center, both of which she will visit during the trek, as well as reviewing and ranking the scholarship submissions for the 2019 Christine B Dexter Scholarship, another component of this amazing foundation and fund raiser.
When I asked Kate how she got involved she shared how she learned about the event on campus. Her mother had been diagnosed with multiple myeloma over the summer, and she saw the trek as a way for her to counteract cancer's devastating power. Seeing a loved one suffer from cancer fueled her desire to get involved in this way. While she finds the biological aspects of cancer to be out of her control she hopes that by raising money, volunteering, and connecting with people along the trek she'll have the ability to lighten the load, if even by a small amount, for people like her Mom.
To help the 2019 CBF Team in their 7-day, 300 mile trek we will be collecting supplies here at the gym.
One of the many aspects that attracted me to opening a Wilcox Wellness & Fitness is the commitment to give back to the community. Not only do I feel that this is an important responsibility as a local business owner, but I am also aware of the incredible health benefits that are associated with acts of giving. We focus a lot on how nutrition and exercise make us feel, and I find it so interesting to learn more about how other factors impact our overall feelings of wellbeing. It's amazing to me how these factors can have such a positive impact on our overall health and quality of life.
Studies indicate that the act of giving boosts one's health, happiness and wellbeing through the release of neurotransmitters in our brain. Interestingly, these neurotransmitters are connected with motivation, memory, learning, sleep, digestion and appetite.
Through acts of giving we can literally feel better, and this can ultimately influence our behavior and how we engage with those around us in such a positive way. As a result, one act of giving can create a ripple effect throughout our lives and the quality of the life that we live.
Acts of giving don't have to be enormous and huge consumers of time. Even the simplest acts of giving can make an incredible impact, and can influence those around you in a very real way.
Many times it's the cumulative effect of many people coming together, making smaller contributions through donations of money, goods or service. Even in situations where one person may be making a much bigger commitment to a cause, they rely upon these smaller, incremental acts of giving from others in order to bring together a larger impact for the cause.
These kinds of incremental contributions have helped to support Kate in her fund raising efforts.
When I asked Kate what was most daunting in her preparation for the trek she noted the fund raising requirement. Kate spread the word about her initiative on social media, sent hand-written letters to friends and family, and distributed donation containers at local businesses in her home town, and to date has raised over $4900 through the generous support of her donors.
The outpouring of support was overwhelming for Kate. Through this experience Kate has become acutely aware of the support and kindness of everyone from those closest to her to complete strangers. Through this experience Kate has learned that "no act of kindness is without worth".
The response that Kate experienced, and the ripple effect that can be felt across a community through the act of giving can be quite profound.
Furthermore, altruism is contagious. The act of giving doesn't start and stop with the act itself, but actually propels others to get on board and continue the ripple.
So, let's continue the ripple that Kate, Matt and the rest of the Christine B Foundation team has started in our community and beyond. Their commitment is absolutely inspiring, and I can tell you that I'm already feeling the contagiousness of their drive and passion. I hope you do too.
Please consider a small donation to help "Fuel the Trekkers" in their incredible journey from Portland to New York! Drop your donation in the box at the gym from June 10th -20th.
It's hard to believe that we've been in business here in Brunswick for 17 weeks, and during that time we have really enjoyed welcoming new people into our community, supporting them in their fitness journey, and celebrating their accomplishments with them. In the spirit of celebrating our incredible community and the many achievements that we hear about the Brunswick team would like to recognize one client each month with a "High Five Award".
Our first high five award goes to Marty Neely! Marty joined WILCOX Brunswick during our very first week launch, then participated in the first ever Brunswick KickStart Program, and has since continued on as a client with us. We are just delighted to be working with Marty and enjoy seeing him every time he's here.
Marty always arrives for every training session with a big smile on his face and ready to foam roll with Paul or Tennyson. He always makes his training sessions even when his muscles are sore knowing that the activity will be well rewarded. His positive attitude is absolutely contagious and inspirational to anyone who talks with him.
Thank you Marty! Keep up the great work and inspiring all of us at WILCOX! We love having you in our community!
Learn more about our KickStart Program!
KickStart is a 4-week program that is designed to help you implement healthy habits that are sustainable for a lifetime, and to help you build momentum in getting active.
Would you or someone you know benefit from our KickStart program? Click below to learn more, and to schedule a call to talk through any questions that you have and determine if KickStart is right for you.
Over the course of the past couple of weeks I have had a few different people ask me for my thoughts on Monk Fruit Sugar. At Wilcox Wellness & Fitness we promote a whole foods based diet. That means eating foods that are as close to mother nature as possible, and are minimally processed. When ever I hear about new sugar alternatives on the market the first thing I wonder about is the extent to which that product was processed, taking it away from it's original form the way that mother nature intended.
Another sugar alternative that I have been asked about is Stevia. This is a great example of a natural product being processed into the product that you buy in the store. There are natural forms that are made into tinctures from the leaves, but many forms are highly processed and go through dozens of steps before making it into the bottle that you buy in the store.
Monk fruit sugar isn't as processed as Stevia, but it is a few steps away from its fully natural form. Monk fruit produces an antioxidant called mogrosides that is responsible for its sweetness. Monk fruit sugar is 150 - 250 times sweeter than sugar, and due to this highly intense sweetness the final product is mixed with other ingredients to level out the sweetness to something more palatable. Monk fruit sugar contains the sugar alcohol erythritol, which helps to balance out the sweetness as well as dextrose in some versions.
Erythritol is one sugar alcohol among many. Another sugar alcohol you may be familiar with is xylitol. Unlike xylitol, erythritol is absorbed into the bloodstream and excreted through the urine, so this helps to reduce the gastrointestinal effects commonly associated with sugar alcohols. Other sugar alcohols travel to the intestines and colon where they ferment and can cause bloating, gas and diarrhea. Some sources report gastrointestinal issues even with erythritol, so it is possible that monk fruit sugar can cause problems for some.
Monk fruit sugar is a new comer to the sugar alternative scene, so there is limited research on the long term effects. Some known issues to be aware of include:
Furthermore, there is something to be said for providing our bodies with intensely sweet flavors all of the time.
Frances Largemen-Roth, registered dietician, editor for Health Magazine, and author of "Eating in Color" warns that Americans are so used to food tasting incredibly sweet, and cautions against overuse of artificial and naturally derived, but calorie-free sweeteners, that can taste hundreds of times sweeter than sugar.
It is also thought that providing our bodies with a sweet flavor that doesn't spike blood sugar can actually confuse our bodies. Spiking our blood sugar is not a good thing to do, but when our bodies are expecting that spike but doesn't get it there can be consequences to how our bodies recognize the food in general. This is a concept that is being further studied.
Any sugar should be used in moderation, but we recommend using a whole food sugar when a little touch of sweetness is wanted. Honey and Maple Syrup are great whole food options. Both of these are not processed and contain some nutritional value, although not significant. Another whole food sugar that is a good option when a more traditional sugar flavor is wanted is Sucanant. Sucanant (Sucrose natural) is evaporated cane sugar, and retains the nutritional benefits of cane juice. Again, all sugars should be used sparingly, but looking to the most natural source is going to be best unless you have health issues that require you to avoid sugar.
Over the past few weeks something really special has been happening here at the gym....It's the growing sense of community.
I'm losing count of the number of times that someone suddenly jumps up to greet a friend, realizing for the first time that they're also training here at WILCOX. Just the other day I was sitting with a soon to be new member of our community when she jumped out of her chair to greet an old friend who she hadn't seen in a while. And then this morning as another new member walked through the door she was greeted by an old friend. A couple of weeks ago as our KickStart program was nearing kickoff and I was meeting with new participants for their success sessions, two friends, unaware that they would both be participating in the program, greeted each other in the entry way.
Another member of our community recently got an amazing opportunity that she couldn't pass up for a super cool job over the summer. This opportunity will take her 15 or so miles off shore to Hurricane Island, which means that she'll be taking a short hiatus from her training with us. As she left the gym after her 2nd to last training session before departure phone numbers were being exchanged and hugs were being shared. Although we will miss her SO much over this summer, I am equally excited for her opportunity and to share in the amazing energy of everyone celebrating exciting adventures and new friendships.
When I decided to embark on this journey of opening my own business a lot was rooted in this "feeling". A feeling of making a difference, of bringing people together in a place that embodies positivity. A feeling of building a culture that supports individual growth and opportunity for everyone involved. I envisioned a place that would have a positive vibe when you walk in, a place that reenergizes you even when you're feeling tired after a long and hectic day, and a place where friends would run in to each other and new friends would be made.
Experiencing this very "feeling" coming to fruition is the greatest gift I could ever ask for. I am honored to have the opportunity to know each person who is a part of our growing community, and look forward to welcoming new friends as we continue to grow.
We would LOVE for you to join our Community!
To learn more about our programs and how we work with our clients schedule a brief phone call with me. I would love to learn more about you and your goals, and talk about how we can support you in your personal health & fitness journey!
During a recent bout of warm, springtime weather, I got out for a long overdue walk with my dog, Moe. The cold winter days disrupted my routine of walking on a regular basis and it was time to get back to it!
I have always found walking to be my place of solitude. It gives me the space to think....sort through problems, put certain matters into perspective, and simply appreciate the beautiful world around me.
During this most recent walk it occurred to me that, despite my efforts, I struggle to sit quietly to reflect on life....or plan....or solve problems. I'm one of those people who need to be in motion when thinking deeply about something. I tend to get distracted by unfinished tasks, or projects that are calling my name. When I'm walking all I can do is think. Anything else will simply have to wait, and that's okay. I suppose I hadn't completely recognized my struggle to sit still and think, but something about this walk brought it into focus for me.
For me it's all about making that time to take in the view. To ponder and create new ideas. To nurture my soul. What do you do to nurture your soul? Do you have a favorite place where you go to slow things down and take that special time that's just for you? I'd love to hear about it! Send me a note at email@example.com.
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Get Inspired by your own Awesomeness! Download our Glory Board Worksheet!
Positive self-talk is one of the most powerful tools in the world, and we're constantly ‘talking’ in our subconscious mind. The words that we use can either be positive and build us up or negative and tear us down.
It is critical to understand the words that we are using and work to reframe those words and thoughts into a more positive story. Because… what we focus on expands; we become the product of our thoughts; and life is too short for any story that is short of positive.
Download this Glory boarding Worksheet to celebrate everything that makes you special!
Bone broth supports gut health and is known to help alleviate digestive issues such as diarrhea, constipation or gas, and can even help improve more serious digestion issues like leaky gut syndrome, irritable bowel syndrome, Crohn's disease and ulcerative colitis.
When our digestive system is healthy our immune system is more robust. Poor gut health can lead to small perforations in the intestines, which allows bacteria and viruses to move from our digestive system into the blood stream, and this is one path towards getting sick.
bodies with collagen through our diet is even more effective at reducing wrinkles and cellulite from the inside out!
Bone broth can also help improve sleep, memory and learning, and even reduce symptoms of anxiety through an amino acid call glycine.
And, if that's not enough, bone broth also contains potassium and magnesium, which are electrolytes, often found in sugary sports drinks, and help with recovery after exercise. Even major league sports teams are moving to the natural benefits of bone broth over sugary recovery drinks to support their overall health and recovery after practice and games!
So of course my next natural question was how to make bone broth without it being a huge chore. I was pretty excited to find a very simple slow cooker recipe that is not only super fast (well, at least prep is fast) and easy, but also a great way to use food scraps that have previously gone into my compost pile or trashcan.
I have made two batches so far. It's incredibly easy, and since you can simmer it for as little as 18 hours and as long as 72 hours it's easy to find a good time to strain it without worrying too much about timing.
I have been enjoying a warm mug of bone broth at the end of the day when I get home from work and before dinner. It helps to wind me down for a chill evening with my husband, and serves as a good addition to my afternoon snack so that I'm not likely to snack while cooking dinner.
Give it a try and let me know what you think!
Here's to your health!
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It's hard to believe that it was just 6 short weeks ago when we opened our doors at 275 Bath Rd. in Brunswick! We kicked off our first week with our Training for a Cause event in support of Midcoast Humane. With the incredible support of the local community we raised $710 and collected loads of supplies to support Midcoast Humane in their mission.
Through continued FREE training sessions with a donation to Midcoast Humane on Saturdays at 10:15am we are getting closer to our goal of raising $1500 and collecting even more supplies. Through February 23rd we have raised $875 and delivered another load of supplies.
Training for a cause will continue on Saturdays at 10:15am through the month of March. To learn more and to register visit www.wilcoxwellnessfitness.com/brunswickblog/tfc.
We would LOVE to meet you, show you our amazing space, and learn more about how we can support you in your health & fitness goals.
Wilcox Wellness & Fitness, Brunswick
Do you want to learn more about our programs and how we work with our clients?
Schedule a call with us!
During this call we'll talk briefly about what you are looking from a health & fitness program, and share additional information about our training programs. We would love to hear from you and have the opportunity to support you in your personal journey!
Our Spring KickStart Program Kicks Off on April 6th!
KickStart is a 30-day program designed to help you develop healthy habits that are sustainable for a lifetime. Our spring program kicks off on Saturday, April 6th. A make-up session is available on Monday, April 8th. To learn more about KickStart at to Register click here:
Register today! Space is limited.
Use Promocode KICKSTART199 to receive our special launch price of $199 (Reg. $275)
I've been talking a lot about Morning Mojo lately as I share the Healthful Living Guidebook with new clients of Wilcox Wellness & Fitness in Brunswick, which has made me think about a guest blog that I wrote with Paige a little over a year ago.
Around the same time that I started drinking the morning mojo each day I was also reading a few books that had some consistent thoughts around a few key areas of nutrition
Hydration, Gut Biome Health, and Alkalization
I was noticing a trend in what I was reading, the morning mojo components, and the overall health benefits that I was experiencing. This was the inspiration behind my 3-part guest blog.
Hydration is perhaps the single most important attention you can provide to your body. Our bodies are made up of 2/3 water, and 3/4 of that water is contained within our cells.
Our body relies heavily on being properly hydrated, and starting your day with a big glass of water is an excellent habit to get into. Adding the Morning Mojo to your water provides an extra special benefit.
#2 The Gut Biome:
The microbiome of our gut is incredibly interesting. I was particularly surprised by how the population of bacteria in our gut can influence the kinds of cravings that we have.
When we eat a lot of sugary foods the population of bacteria in our guts is modified to include bacteria that thrive on sugar. Those bacteria will actually send signals to your brain telling it to crave sugar in order to ensure its own survival!
When you eliminate refined sugars from your diet you starve out those bacteria and soon enough you'll experience a reduction in those cravings.
Furthermore, the Morning Mojo feeds the bacteria that craves healthy, whole foods. So starting your day off with a glass of Morning Mojo is a great way to jump start or maintain your efforts in developing healthy, whole food eating habits.
Alkalization refers to the pH of our body. Alkaline is the opposite side of the pH scale from acidic.
When our bodies are at their healthiest it is slightly alkaline. You might be thinking how is that drinking something like lemon juice and apple cider vinegar, both of which are acidic, going to help my body be more alkaline? And it's a good question! Interestingly enough, when we consume acidic foods it actually has the opposite effect INSIDE of our bodies.
Having a slightly alkaline body has interesting benefits on our health including reduction of joint pain, reduction of acid reflux, improved sleep, increased energy, and weight loss!
Download the complete article to read more. I also included a list of some books and articles that you may be interested in reading that provides even more information about this interesting topic.
If you don't care for the ginger you can let it settle to the bottom and infuse into the concentrate. If you prefer you can strain it out a couple of days later and still get most of the benefits of the ginger. Personally, I like to stir it up and make sure that I get some of the ginger in my water, but it's personal preference.
Add the amount of concentrate and ginger that satisfies your taste buds. You can't go wrong if you're incorporating a big glass of water into your morning routine, and I think you'll agree that the addition of Morning Mojo to your morning routine is a great way to give your body an extra dose of mojo that will last throughout the day.
Being hydrated is one of the most important thing you can do for your body.
This short PDF talks about the benefits of drinking water and strategies to drink enough water to hydrate your body
Developing a Healthy Life Style is all about Developing
This tracker helps you keep track of daily healthy activities.
You will also receive an email with our Five Habits for Massive Impact to help you work towards developing healthy habits that you can sustain for a lifetime.
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.