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June Athlete of the Month - Nathan Grant

6/1/2023

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Two years ago, in July 2019, Nathan joined our training program. He was struggling with the aftermath of COVID, which had made his job and lifestyle more sedentary. Nathan knew he needed to develop healthy routines and habits to break out of that rut and take control of his life. 
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Additionally, the history of heart disease in his family was a major motivator for him to prioritize his health and avoid the same fate. As Nathan puts it, he also wanted to spend quality time with his family and "bonus kids." Nathan had already started practicing martial arts and knew that balance and stability were essential for improving his skills.
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​When Nathan initially joined our training program, he encountered difficulties due to gouty arthritis, experiencing pain during flares while performing various activities. With limited experience in athletics and movement, he had to learn how to connect with his body in terms of perfect form, overall movement, balance, and coordination. However, Nathan's determination to learn and work hard was unwavering, and as a result, he hasn't experienced a gouty arthritis attack in nearly two years among other accomplishments.

​Throughout his fitness journey, Nathan's focus has shifted from improving his squat form to mastering his push-up technique. By perfecting his form, Nathan has come to understand how his body works and connects with each movement. This newfound knowledge has allowed him to intuitively progress through new movements, such as a pendulum swing exercise, without relying on his shoulders and arms. 
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When asked if he felt any strain on his shoulders during the exercise, Nathan responded with an emphatic "NO," demonstrating his deep understanding of the mechanics of the movement and how his body was allowing him to perform it correctly. ​
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​​Nathan's dedication to improving his technique has not only helped him make progress in the gym but also in his martial arts practice.
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​Not only has Nathan improved physically, but mentally as well. Through his training, he has gained confidence, discipline, and the ability to stay focused on his goals. His hard work and dedication have even inspired others around him to start their own fitness journeys.

​Nathan’s commitment to self-improvement serves as a reminder that with determination and effort, anything is possible. We are proud of his progress and excited to see what else he can accomplish in the future.

​As a team, we believe in celebrating and acknowledging the hard work and dedication put forth by our athletes. Nathan's commitment to his fitness journey is truly inspiring, and we have no doubt that he will continue to achieve greatness in the months and years ahead.

Congratulations on this well-deserved recognition, Nathan!

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We are honored to have you as a member of the WILCOX Community.
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May 2023: Building Resilience and Mental Toughness

5/17/2023

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Many people struggle with maintaining a healthy lifestyle due to a lack of willpower. However, research from the 90s has shown that willpower is a finite resource, and we are more likely to run out of it when tired, stressed, or after making several decisions throughout the day. This often leads to skipping exercise, ordering unhealthy takeout, and giving up on our goals altogether.

But there is good news! Recent studies suggest that the concept of ego depletion only applies if we believe in it. In other words, if we believe we will run out of willpower, we likely will.

So, what can we do about it? We can focus on building mental toughness, also known as personal responsibility and accountability. Mental toughness is the ability to stay determined and focused when faced with challenges and to have the resilience and flexibility to overcome obstacles.
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​Building resilience and mental toughness is a journey, not a destination. It takes time and practice to develop the skills needed to overcome challenges, manage stress, and bounce back from setbacks. With that in mind, here are eight ways to help you practice and improve your resilience:
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  • Hold yourself accountable
  • Ask for help if you need it
  • Don’t compare yourself to others
  • Expect the unexpected
  • Strengthen your inner circle
  • Take care of your body
  • Take action, especially when you don’t feel like it
  • Focus on the positive
By following these eight practices, you can build your resilience and mental toughness over time. Remember that it's a gradual process, and you may encounter setbacks along the way. But with consistency and perseverance, you can achieve your goals.

So, what are you waiting for? Put these practices into action today and start building your resilience! And don't forget to download our Resilience and Mental Toughness Guide for even more tips and inspiration. Together, we can overcome any challenge that comes our way.
Download Guide
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Looking for some extra support, guidance, and accountability to help you achieve your health & fitness goals? Look no further than our Free 2-week Group Personal Training Trial Program! Don't wait any longer, visit www.wilcoxwellnessfitness.com/trial to learn more and start your journey towards a healthier, stronger you today.
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May Athlete of the Month - Kellie Stinson

5/11/2023

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​As we get into the month of May we’re sending out a big shout out to our May Athlete of the Month, Kellie Stinson.  
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​Kellie started training with us through the KickStart Program in the Spring of 2019 and has been going strong ever since!

In the past year, Kellie has steadily worked towards improving her understanding and connection with her body during gym workouts. She takes pride in being able to control her movements and perform exercises with greater precision, which we have also observed. Kellie demonstrates a keen interest in comprehending the benefits of specific movements, allowing her to establish connections not only in the gym but also in her running routine. ​We enjoy supporting Kellie in making these deeper physical and intellectual connections, and we can see how her increased understanding motivates her to push herself even further in each exercise.
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Kellie is an ultra marathon runner, and her love for running is matched by her unwavering commitment to her training in the gym. She's acutely aware of how her workouts at Wilcox Wellness & Fitness contribute to her running success, as evidenced by her consistent improvements in personal records and increased ease during runs.

​During the pandemic-induced gym closures, Kellie focused solely on her running training as an alternative to our virtual workout options while the gym was closed. However, she noticed a shift in her stamina and performance as she neglected her core strength without regular gym workouts. As soon as we reopened, Kellie eagerly returned to group sessions and immediately felt the difference in her core strength, consequently amplifying her running results.
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As trainers, we know that the field of fitness is constantly evolving with new discoveries about body mechanics and how they impact our workouts.
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​We are committed to staying ahead of the curve by always learning and updating our approach to best serve our clients. Kellie embodies this mindset, with an open-minded approach to new fitness approaches. While it can be challenging to adjust to changes after years or decades of doing things a certain way, Kellie has recognized the value in these adaptations. By observing and questioning these changes, she has strengthened her own understanding of how she can optimize her training for maximum benefit.
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​Kellie's transformation goes beyond her outlook on physical activity, extending to her dietary habits as well. Initially, upon enrolling in the KickStart program, she firmly believed that tallying calories was the sole method to monitor her consumption, allowing her to confidently chart her course towards her objectives. However, our coaching prioritizes sustainable health and fitness solutions, as counting calories is not a viable long-term solution for most individuals. Instead, we educate our clients on cultivating healthy habits that can be sustained for life. 
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​Kellie was receptive to this approach, eventually embracing it wholeheartedly and realizing that an intuitive eating method was truly efficacious. As a result, Kellie made notable strides towards her weight loss targets over the last several months.

We are incredibly proud of Kellie and the remarkable progress she has made thus far, as well as her continued progress with each training session. Fitness is not a one-size-fits-all approach, and we admire Kellie's tenacity and openness to trying out new approaches to find what works best for her. It is thrilling to witness her putting in such dedicated effort and seeing the positive outcomes as a result. Being part of her training journey has been a delightful experience.

​Kellie, we are cheering you on and thrilled to support you as you strive towards your goal of running the Disney World 2025 Dopey Running Series in celebration of your 60th birthday. Your hard work is paying off, and we cannot wait to see all that you achieve!
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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.  
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​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.
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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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March 2023:  Why it matters so much to have a strong core

3/13/2023

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There’s a lot of talk out there about having a “strong core” but what does that even mean? 
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​Oftentimes when we think about our core we think about our abdominal muscles, and while they are an important part of your core they’re just a piece of it.  The core is also made up of our obliques, the abdominal muscles on our sides, a number of muscles around the spine, the diaphragm, pelvic floor muscles, the glutes (a.k.a your tush) and the hips.  
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​You can think of your core like a barrel with the pelvic floor at the bottom, the diaphragm at the top, and all of the muscles that wrap around your torso.  This group of muscles play an incredibly important role in our posture, our digestion, and even how we feel emotionally. A strong core helps to protect our joints from impact related injury and they are also important in protecting our back and our organs.  

Each of the muscles of the core can be broken down into two groups - stabilizers and movers.  The Stabilizers are important for maintaining intra-abdominal pressure and keeping you stable and strong.  The movers are responsible for allowing you to sit up, bend over, twist, bend to the side, bend backward, and more.
It’s important that we have balance between our stabilizer muscles and our mover muscles.  When we don’t have strength & balance between our stabilizer muscles our bodies will compensate resulting in us using mover muscles for stability and our stabilizing muscles for moving.  As you can imagine, that can result in many problems including pain, particularly in the lower back, and an increased risk of injury. 
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The glutes are the largest muscle in our body, so when this muscle group isn’t working optimally we will likely move dysfunctionally and experience pain.  The reality is that most of us sit for a significant amount of our day.  We started this way back in Kindergarten when we started sitting at a desk for school, so it feels relatively normal to sit 8 hours a day, but doing so can take a real toll on our glute and overall core strength.  We often don’t notice that we’re losing strength in this important muscle group until we start experiencing pain and other movement dysfunctions.
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Some signs of weak glutes include:
  • Knee, back & hip pain
  • Tight hips & lower back
  • Poor Posture
  • Finding that walking up stairs or jumping feels harder than it used to be.​

The pelvic floor is often a forgotten muscle that helps to support our organs, including our bladder, and for women, our reproductive organs.  A weak pelvic floor is associated with incontinence, and in more severe cases prolapse which can feel like these organs are falling out of our bodies. For women in menopause the risks associated with a weak pelvic floor only increase, so maintaining a strong pelvic floor is incredibly important for leading an active life with confidence well into our elder years.
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​Our core muscles work together to support healthy posture.  Healthy posture has a significant influence on our overall health including how we feel both physically and emotionally.

​Poor posture will result in inadequate engagement of our core muscles leading to weakness and imbalance resulting in pain, but that’s not all.  Poor posture can have a negative consequence on other parts of our bodies.
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Digestion:  Sitting with poor posture after eating can result in pressure on the abdomen resulting in acid reflux, heartburn, constipation, bloating & gas.

Pelvic Floor:  poor posture can also put pressure on the pelvic floor muscles, which makes it harder for those muscles to stay engaged leading to incontinence, adding insult to injury if your pelvic floor is already weak.  

Mental Health:  Studies have shown that poor posture can have a direct effect on how we feel, including our mood, stress levels and self esteem.

These are some pretty good reasons to care about our core strength.  

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​​If you are experiencing any of these symptoms that are indicators of a weak core you may want to start incorporating some core exercises into your daily routine.  Check out our Core Strong Guide.   
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You can download your
​FREE copy here:
DOWNLOAD HERE

Could you use some extra guidance & support in moving better, feeling better, and living your best life
​(including having a strong core!)?
Check out our Free Group
​Personal Training Trial Program.

This is a great way for you to experience our functional approach to fitness in an
​incredibly positive and supportive environment.

Visit www.wilcoxwellnessfitness.com/trial 
​for more information and to get signed up.
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March Athlete of the Month - Juley Salisbury

3/10/2023

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We are so proud of Juley Salisbury and all that she has achieved since starting her training program with us last April. ​
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​Juley joined us with a number of her workout buddies from a local gym that closed and we’ve just loved getting to know Juley and her “crew”! Having a “tribe” of people who you can share in the common goal of committing to health & fitness can be a huge help in building momentum and sticking to your routine for the long term.  Juley has been working out with her group of friends for 10 years and I’m so happy that Wilcox Wellness & Fitness has provided a place where they could stay together in their commitment to their health.  Even better, since starting at Wilcox Wellness & Fitness, Juley has continued to make friends in the gym. 
​ Juley not only connects with the comradery of the community, she also contributes to it by offering up a little extra guidance or support to others in her group. It’s the attitude and spirit of people like Juley that creates the welcoming and supportive culture that we’re so proud of!

​Juley has some cardiac issues that limit her ability to push as hard as she wants to, but she’s always listening to her body and taking appropriate breaks to prevent her heart rate from getting too high.  When she first joined our training program she was concerned about attending the Strength & Conditioning Training Sessions for this reason.  We reminded Juley that everyone should work at their own pace, and that if a Strength & Conditioning Session is best for her schedule, and the session that her friends are joining, that she should also feel confident joining.  
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​The trainer team is always prepared to help her slow down the movement when needed.  Juley’s communication about what’s working and not working helps the trainer team guide her in her session so that she can stay safe and feeling strong and confident.
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Although, a decade ago Juley may have not seen herself as someone who feels comfortable in a gym setting, we are so happy that she has found her tribe and found our gym.  She brings an amazing attitude to every session and is often surprising herself with her own strength & power.  One of Juley’s favorite exercises is the Slow Squat Ball Slam, where we use a weighted sand filled ball, which is slowly raised up overhead as one ascends from a squat, and then powerfully thrown to the ground.  


​When Juley throws that ball to the ground she feels the ground shake beneath her and she feels strong and powerful.  She’s also working harder on choosing a slightly heavier weight, reminding herself on the regular that she’s much stronger than she thinks.

​We are so proud of everything that Juley has accomplished in her training program and just love having her in our community.

​Keep up the great work Juley and keep bringing that positive energy to every session.
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February Athlete of the Month - Lorrie Cardwell-Panfil

2/15/2023

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​Join us in congratulating our February Athlete of the Month, Lorrie Cardwell-Panfil.
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​Lorrie started training with us last April after being referred to us by her chiropractor.  She had been working with Dr. Michael Noonan and they had set a goal to decrease the frequency of her chiropractic treatments and begin building strength to help support her joints long term.  This was just the catalyst that directed her towards Wilcox Wellness & Fitness.  Her true goal was to feel like an athlete again.  Lorrie had always seen herself as an athlete.  She was a three sport athlete in high school and felt her best when she was physically fit and active.  As she got busy with her career and life, and lost the organized aspect of high school sports, it became harder to fit these physical activities into her life, and she felt like she was losing her identity as an athlete.
​Lorrie quickly embraced the opportunity to regain her connections to her body through her training program at the gym.  She comes into her training sessions ready to work hard and engaged.  She listens to the trainer’s guidance and cues, and works to understand how the exercises in any given training session will benefit her body, how she moves, and how she feels.
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​It wasn’t long before Lorrie started feeling like an athlete again, which furthered the fun and confidence she was experiencing in learning how to play pickleball.  Lorrie quickly embraced the competitive side of herself and brought her pickleball game up a notch by playing in more competitive games with other serious players.  She shared her excitement when she’d come to the gym and we were all so happy to see how her training program helped her reconnect with her athletic identity and enjoyment through this fun game.
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​Lorrie always comes into the gym with a BIG smile on her face, but don’t let that smile fool you.  She’s very serious in her training sessions and wants to get the most out of each minute.  Lorrie is the type of person who smiles when she’s working hard, even if it’s challenging to her and she’s struggling in some way, she’s still smiling.  You can really see just how much she enjoys working in the gym.  One day Lorrie came in and she wasn’t smiling.  She shared how she was having some tests done to diagnose a possible serious health condition.  She shared her fears in how such a diagnosis may impact her ability to keep up with her training program, the intensity at which she’s enjoyed working, and her ability to maintain consistency.  Lorrie welcomed the support provided by the trainer team where she was reminded to take each day at a time, to do what she felt she was able to do each day, and to rest as her body required.  By listening to her body she was able to maintain balance in her overall energy and her commitment to her training sessions.  Thankfully, tests came back negative and Lorrie was able to identify some less intense changes to help her address some of the symptoms she was experiencing, and enthusiastically resumed her higher intensity commitment to her training program.
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​Working through this challenging time with Lorrie only reinforced her connection to the trainer team and her resolve to be her healthiest best self.  We know that we cannot take our health for granted, and we should cherish our abilities to move the way that we want to each and every day.  Lorrie’s grandmother was a major inspiration in her spirit and attitude towards movement.  Her grandmother was diagnosed with MS at a young age, but never allowed the disease to define her or limit her.  She was committed to moving every single day and walked on her own two feet with the assistance of a  walker for as long as she could.  I’m so happy to be inspired by Lorrie’s grandmother through the spirit that lives on in Lorrie.
Lorrie, we just love training you and we’re so proud of all that you’ve achieved in your training program.  Keep up the great work!
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Move of the Week - Bosu Lateral Hop with Quick Step - 2/13

2/9/2023

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​This weeks focus will be all about our split stance. The great thing about this move is we can modify it in so many different ways! This makes this lateral bosu hop a great foundational movement to get comfortable with. It's important for us to be able to move laterally with strength and ease as this helps us be more mobile in our everyday life. To have a well rounded, working, moving body, we need to work it in all directions. This week will be a great opportunity on creating power and stability through lateral movement.
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There are a few key components we will be focusing on in this lateral hop. First, strong footwork and knowing where your feet are in space. We will feel uncoordinated and clumsy if you don't have a solid foundation of the split stance and bracing through the floor. Landing softly but with strong engagement will help protect our body from aches and pains but also get you to move faster on your feet.

Posture is everything! Without proper posture you won't be able to connect to your thoracic rotation effectively. This inhibits you from activating your core and lats to help stabilize and move through your upper body. Footwork and posture will help you reach success with this movement.

Create power by pushing off the bosu, this will connect you to your outer glute. This will then connect you to our opposite side lat and core through rotation to pull you the rest of the way through the lateral hop. This is our cross body connection that you have been focusing on the last few weeks. When we manage to move our whole body together we work more efficiently and safely.

After landing on the floor we are looking for instant ground tension that will help us spring off of our feet into a quick switch step in our split stance. This is where your power will come from. If you don't have solid connection to your split stance the switch can feel clumsy and awkward. We will always be thoracically rotating over the front leg to help pull us through the movement with our core.
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As the week progresses look to push yourself in how far you can laterally hop. See how soft you can land in your split stance while also creating ground tension. The more connections we make the quicker you can get with this movement. Then we can add even more fun variations in to help keep that brain working!
​Here's your checklist:
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  1. Footwork: Make sure you are in your best split stance creating tension all the way through your body.
  2. Posture: the more we elevated and create good posture the more we can connect to our core and thoracic mobility.
  3. Cross Body Connection: coming from the push off through the glute and pull through the lat and core.
  4. Work on power through your lateral hop and staying light on your feet through your quick hop all while staying in your split stance.
  5. Start small, slow and controlled, and work on the pace and power as the week goes on! Have Fun!
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February 2023:  Three Helpful Strategies to Help You Create New Habits and Reach Your Goals

2/9/2023

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Last month I shared some ideas for setting goals and strategies for achieving them.  This month I want to talk about committing to healthy living by creating habits that are sustainable in your life.

A habit is simply a routine that you practice consistently to the point that it becomes automatic.  We have so much to think about on a day to day basis, and lots of decisions to make in our lives, so the number of decisions we need to make, and having to think about the actions we need to take in order to reach our goals, can quickly become a barrier.  Creating some strategies that you use consistently will help you make these regular decisions and actions more of a habit with some practice, and you’ll find yourself breaking down those barriers in no time.
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Even if your goals aren’t nutrition related, nutrition plays an incredibly important role in reaching our goals.  In fact, I’d argue that nutrition plays a role in nearly every health related goal I can think of.
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​For Example: 

  • If your goal is to get more sleep, avoiding fatty foods, caffeine and alcohol can help you sleep better.  According to the National Sleep Foundation diets low in fiber and high in saturated fat may decrease the amount of deep, restorative sleep you’ll get. Excess sugar can cause you to awaken more frequently throughout the night. 
  • If your goal is to increase mental focus, you may find that a deficit in certain nutrients could be a contributor.  Vitamins D & B-12, Iron, Omega-3 fatty acids, and magnesium are all associated with improved cognitive function.
  • If your goal is to increase your endurance you’re going to need fuel in the tank to support your body in working harder and having the energy to be successful.
  • And of course a weight loss goal is going to be influenced by what you’re eating as well.
​So, with that in mind, let’s talk about three simple strategies to help you build habits that will support your goals, and be sustainable for the long term..
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Plan Ahead:  Half the battle is having a plan.  Have you ever heard of decision fatigue?  It’s just what it sounds like - that sense of exhaustion in having to make another darn decision.  I find this happens to me at the end of the day, but for you it could be in the morning when rushing to get out the door, or at another time during the day or week.  Personally, I’ve been making decisions all day long, and if I don’t have a plan for dinner I’m going to really struggle to make a decision about what to eat.  

Take time on the weekends to map out what you are planning to eat each day.  If this feels like a daunting and time consuming task, start with the meal that gives you the most difficulty.  Then, make a list of the ingredients you need to have in the house to make these meals happen.

Taking some time to prep some of the ingredients can help make the task of preparing the meal that much easier.  You don’t need to spend hours preparing for the entire week.  Consider what is the biggest thorn in your side when it comes time to make the meal and try to get it prepped in advance.  It’s just going to make it that much easier when it comes to meal time.

Here are some ideas:

  • Bake a chicken and shred it up for easy salad toppings or to add to soups.
  • Cube up some sweet potatoes and bake them in advance.  Use them to add to salads or use as a side at dinner time.
  • Chop up the veggies that your recipes are going to call for.
  • Combine your favorite frozen fruits into individual packs that are smoothie ready.
  • Make extra - if you’re already putting in the effort to make it, why not make extra?  Prepare enough to have it another day.  Some dishes can even be frozen so it’s on hand next week or next month when you have an unexpected situation come up that makes it hard to stick to your original plan.
  • Cook your grains such as rice, quinoa or farro in advance and add to salads, soups, or use as a side dish.

Make Healthy Swaps:  It’s not unusual to feel like we need to completely overhaul the way that we eat in order to make an impact on our overall health and wellness, but this usually just leaves us feeling deprived and overwhelmed.  Instead of changing everything, consider making some healthy swaps at meal time.

With this in mind, I thought I’d share some foods that can help you lower your LDL (bad) cholesterol to provide a little extra incentive to swap in some of these beneficial foods.
I often talk to people about their goal to eliminate prescription drugs such as drugs for high cholesterol or high blood pressure, and hope you find this to be a helpful resource.

You can also prep these items ahead of time 😁

10 Foods to Help Lower LDL:

  1. Whole grains, especially oats & barley
  2. Beans like lentils, black-eyed peas, and black & kidney beans
  3. Non-starchy veggies such as broccoli, cauliflower, green beans, etc.
  4. Dark leafy greens like spinach and kale
  5. Nuts, especially walnuts and almonds
  6. Berries and other fruit
  7. Fatty fish like salmon, sardines, and tuna
  8. Olive oil
  9. Avocados
  10. Tofu and edamame
​Here are some swap out ideas for you to consider:
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  • ​Instead of bacon and eggs in the morning try savory oats by adding some sauteed veggies and poached eggs.  Check out our Mediterranean Oats recipe in our Healthy Breakfast Guide.​​
Download HERE
  • Add beans to your salads, burritos, and soups.  It makes it more filling and more delicious!
  • Make sure you have fruits or veggies with every meal.  Adding cruciferous veggies like brussell sprouts, cauliflower or kale will give you the added benefit of lowering your cholesterol.  If you don’t like the idea of savory oats, top your oatmeal with fresh berries and chopped walnuts or almonds, or try both to create variety in your breakfast routine.
  • Top your salad with tuna fish, or if you enjoy cheese and crackers, swap out the crackers for some smoked salmon or sardines for the added health benefit.  ​
​       Side Note: Yes, this may be a flavor only some really enjoy, but if it’s been a while since you’ve tried               salmon or sardines challenge yourself to try them again.  Our taste buds change as we age so you               may find foods that you once hated something you now enjoy!
Habit Stack:  Habit stacking is a great strategy for creating new habits.  One of the new challenges of creating a new habit is remembering to do it when we’re first developing it.  Additionally, the key to making a new routine a habit is doing many repetitions of practice to cement the new routine into a habit.  The more frequently and consistently you can practice the faster it becomes a habit.  Habit stacking stacks a new habit on top of an already existing habit, something that you’re already doing on a regular basis.  
Here are a few examples of habit stacking:
Current Habit:  Eating consistently throughout the day.  
New Goal: Drink more water.
Habit Stack:  Have a glass of water with every meal.

Current Habit:  Making a weekly grocery list.
New Goal: Start meal planning.
Habit Stack: Combine the time you take to create              your grocery list with creating a list of recipes you              want to try in the coming week.

Current Habit:  Bringing your lunch to work.
New Goal:  Start walking during your lunch break.
Habit Stack: Change into your sneakers at the
same time that you get your bag from its storage              spot or pull lunch from the fridge.  Wearing your                sneakers will help to remind you that you’re going              for a walk once you’re done eating.
​

Current Habit:  Morning coffee or tea                 
New Goal:  Start journaling
Habit Stack:  Take a few minutes to write in your                journal while you’re enjoying your morning                          beverage.
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Download here
​
​I hope you find these strategies helpful for building new, healthy habits into your life.  Need extra help?  Check out our Powerful Habits for a Powerful Life Resource Guide!
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​References:  
​
https://www.thensf.org/the-link-between-nutrition-and-sleep

www.healthline.com/nutrition/can-not-enough-nutrients-cause-brain-fog

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    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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