Wilcox Wellness & Fitness
  • Home
  • Get Started
  • Training Programs
    • KickStart
    • TRIAL Program
    • Private Training
    • Group Training
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Newsletter / Blog
  • Photo/Video Vault
  • Career
  • Nourish
  • QuickStart
  • Keep In Touch
  • Apparel
  • LIVEStream Training
  • Training in a time of COVID-19
  • Gift
  • OwnYourHealth

Chronic Inflammation and Pain

4/12/2021

0 Comments

 
Some of the most common sayings I hear from older people is “Oh it only gets worse from here”, “Wait till everything hurts”, or even “Pain is a part of life”. Why is it so common for so many people to accept pain into our lives?  We should NOT be in large amounts of pain even as we get older. Our joints, muscles, and bones do age as we get older, and things do start to break down, but this doesn’t mean we have to put up with living with chronic pain every day. Pain is our brain telling us that something is wrong and that we need to take the proper steps to fix it. Sometimes it is about getting stronger, practicing functional movement, and staying active. Other times, we need to work on a deeper level within our body to address these problems. 
Inflammation can be acute or chronic. Acute inflammation can happen when you sprain your ankle or knee, experience swelling, or even get a cut that gets red hot. Your body inflames a given area to help you heal with loads of white blood cells, among other helpful cells and materials. Chronic inflammation is the pain we experience deep in our joints or tissues that never seems to go away or get better. ​
Picture
When our body decides that inflammation needs to stay, it uses whatever it can to try and fix the problem area even if it's not needed anymore. This is when inflammation can turn bad and start breaking down our good tissue and further damage our weaker areas. ​
Picture
Our western culture diet is, in some ways, based around consuming heavily refined foods loaded with sugar, saturated fats and trans fatty acids. These fatty acids consist of large chains of carbon molecules coated in hydrogen that break down very easily in the body, increasing our LDL (low density lipoprotein) or ‘bad cholesterol’. More specifically these food groups are our fried, baked, processed, refined, bagged, canned, or bottled types of foods. There are so many different types of fats and sugars that make these products taste OH SO YUMMY, as well as provide a long shelf life. 
These all contribute towards serious chronic inflammation. This is what may be causing you pain and stiffness in your joints. It sounds a little scary and it is! The longer you have this chronic inflammation, the more likely you are to be breaking down your healthy tissue, and the issue becomes harder and harder to reverse. 
SO what can we do to help fix this? Well, if you are here you are probably on the right track.
We want to consume more omega 3 and omega 6 fatty acids. These are going to be high in our HDL, mono and polyunsaturated fatty acids. HDL stands for High Density Lipoprotein. This is a good cholesterol that we want high amounts of in order to help carry ‘bad’ cholesterol out of the body. Mono and polyunsaturated fats also help carry out bad cholesterol, as well as fueling the brain/body and building new healthy cells. When we start increasing the amounts of these fats in our diet, we are going to see a decrease in that inflammation in our body. Foods high in omega 3 and 6 fatty acids are:
  • Salmon or other fatty fish 
  • Nuts and seeds 
  • Olives, avocados, flaxseed oils
Picture
Picture
We also have to talk about refined sugar. Where we find high saturated fats, we will also find loads of sugar and this only feeds inflammation. These sugars are found in refined breads, pastas, baked goods, sweets and candies, along with fried foods and heavily preserved products. 

This does not include fruit. Fruit actually provides a decrease in inflammation due to the natural sugar and antioxidants loaded within, helping to clear out that build up. If you are someone that is also affected by dairy products, you should really try to avoid lactose, as it is yet another sugary product.
Even though milk has natural sugar, a sensitivity to dairy could further inflame an already troubled area if dairy products are consumed. Try and stick to all natural sugars, unprocessed food, and lots of fruits and vegetables. The less sugar you have the better! 

Be mindful when you eat, and think about how processed foods might be playing a part in your chronic pain. This is a process, and it may take months to start noticing changes in levels of pain around inflamed areas. Some other positive side effects from limiting these types of foods will be better, healthier looking skin, a greater store of energy, less bloated post-meal complaints and even weight loss. 

Overall, limiting these types of foods that are high in unsaturated fats and sugars can improve our general health dramatically, and greatly reduce inflammation that causes pain for so many.

-Bree
0 Comments

Congratulating our March Client of the Month

4/2/2021

0 Comments

 
Each month we recognize one client who has really inspired us through their  commitment to themselves and to their health & wellness . We are really excited to be recognizing Rachel Garland​!
Picture
Rachel started with Wilcox Wellness & Fitness, Brunswick in January 2020 not long before COVID-19 rocked our world. Being a school teacher during a pandemic wasn’t enough to waiver Rachel’s commitment to her training program. She immediately embraced LIVEStream training and found a way to fit her training sessions into her unpredictable and ever changing responsibilities as an educator and parent. 

​
Rachel recognizes that her commitment to her training program allows her to show up for her responsibilities at her best.  Even when Rachel faced challenges such as a new puppy, or a work schedule change for her husband, she reached out to discuss strategies for reducing stress and concerns that she wouldn’t be able to meet her own expectations. 
Rachel always shows up to her training sessions with an amazing attitude. She always has a smile on her face. If we all weren’t living through this pandemic together you’d have no idea of the challenges that Rachel was working through in her life.

​Through Rachel’s ongoing dedication she has significantly improved her body awareness, dialing in her hinges, bridges and planks. When a movement doesn’t feel right she reaches out and asks for additional support. 
It is so common for us to work through things that just don’t feel right. ​
Picture
 Perhaps we worry that the problem is with us and we need to just figure it out. Admitting to challenges with exercises may feel like admitting to failure, but that’s just not the case. It is through recognizing how our body feels, asking questions, and accepting help that adjustments can be made to dial in the movement and get the intended results. 
Picture
When Rachel noticed that she was feeling more quads than hamstrings during bridges, she asked why and we were able to provide an adjustment to help her get the most out of the exercise. Not only has this helped Rachel do an awesome bridge, but it also helps to increase confidence in the movement so that she can put even more effort behind it.

WAY TO GO RACHEL! We are so proud of you and all that you have accomplished!  Keep up the great work.

We would love to help you commit to healthy living too!  We will be launching our SPRING KICKSTART PROGRAM on Saturday, May 1st.  

KickStart is a 4-week program that is designed to help you implement healthy habits into your life and build momentum in getting active. We Kickoff the program as a KickStart group on Saturday, May 1st and then you will have access to 3-training sessions per week in our Group Training Program. What are you waiting for? The time is now and we’re here to support you every step of the way.  

To learn more about KickStart go to www.wilcoxwellnessfitness.com/kickstart.  

Not sure if this program is right for you?  Let’s chat!  Schedule a no-obligation phone call at www.wilcoxwellnessfitness.com/morekickstartinfo.  

We would LOVE to support you in your health & fitness journey!
0 Comments

Wilcox Wellness & Fitness’ Partnership with Midcoast Humane

4/1/2021

0 Comments

 
Wilcox Wellness & Fitness is so proud to announce our partnership with Midcoast Humane.  We are excited to support Midcoast Humane through our Check-Ins for Charity Program where we donate to Midcoast Humane for each Facebook Check-in. 
 
Midcoast Humane has overwhelming support from the community at Wilcox Wellness & Fitness and we are incredibly excited to be supporting this incredible organization.
 
Midcoast Humane is one of the biggest shelters in the state of Maine, operating animal sheltering facilities in Brunswick and Edgecomb, and providing care and second chances to nearly 3,500 animals every year.

Midcoast Humane is not just about the animals.  They are about the people, too, acknowledging that animal companions are for everyone, and we all can make a difference in the lives of animals, and in turn animals can make a difference in the lives of humans.

Every animal that comes through the doors of Midcoast Humane receives excellent medical care, spay/neuter surgeries, vaccines, and care & comfort while they are awaiting their forever family.  Midcoast Human believes that every life is worth saving, and are proud of their successes in saving the lives of 97% of the animals who they care for.

The donations made to Midcoast Humane are put to good use.  On average Midcoast Humane cares for 322 animals every day at a cost of $20/day per animal.  


To date, we have donated this much money to Midcoast Humane through this Check-Ins for Charity Program: ​
Check-ins for Charity - LIVE Tracker by Allison Hopkins
We are so incredibly happy with the impact we are able to create in our local community!!!

I know what an important part my pets are to my family, to my mental health, and to the joy that I experience through their unconditional love.  Our four legged family members hold a special place in our hearts, and I'm happy to be able to support Midcoast Humane and all of the work that they do to place animals into the loving homes who will experience the same joy through their adoptions.

I am even more happy to get behind the mission of Midcoast Humane to give back, and do more good.

You Check-In.  We Give Back.  Together We Do More Good.
 
Happy Training!


0 Comments

Confused Cravings

3/29/2021

0 Comments

 
Do you ever have such intense cravings that the world feels like it may end if you don’t satisfy those needs? Cravings are not just a habit or a want - they can be much deeper than that. Our body doesn’t understand the difference between foods, only the different nutrients it needs to work properly. Our brain makes that connection with certain foods so that we will be reminded to eat more of them. So, cravings are sometimes a need for other nutrients disguised as the desire for high sugar, fat, salt. These desires manifest in little pings in our brains that say “Yay that's the good stuff we need!”, even though what we satisfy those desires with may be something totally different than what our bodies need. I'm going to help you break down some of these cravings and why we might be having them, and I’ll touch on some healthy foods we can eat instead to make those cravings subside.
Chocolate
For my chocolate lovers out there, intense cravings for chocolate can actually be a sign you need more magnesium in your diet. If you also have trouble sleeping, or are going through menopause, or PMS, cravings for chocolate can increase. Magnesium can be a huge problem solver for this craving. Some foods that are high in magnesium are:
  • Pumpkin seeds 
  • Almonds, cashews, peanuts 
  • Soymilk, milk
  • Blackbeans, kidney beans
  • Salmon, Halibut
  • Banana, apple, 
  • Oatmeal, shredded wheat, rice, potato ​
Picture
Ice 
If you crave ice you may be deficient in iron! You also may be feeling fatigue, brain fog, and anxiety. Some ways to get more iron is through animal based protein (chicken, red meat, poultry). You can also start cooking with an iron skillet to help get more iron into your diet.
Picture
Candy, Ice Cream, Sweets 
This is sugar heaven for the brain and body. The amount of sugar in these items sends the brain into a frenzy that can keep us coming back for more. If you are someone who craves high amounts of sugar, you should also do an inventory of how you are feeling mentally. If you are someone who has a higher tendency towards depression, anxiety, or feeling run down, you may be in need of more serotonin and dopamine. High amounts of sugar causes an immediate release of these neurotransmitters that make us feel better in the moment and can be associated with happiness. 
In order to create serotonin, we need all of our essential amino acids, which can be found in animal based products. Eggs and cheese are a great source because of high levels of tryptophan. Some other foods that can help are salmon, nuts, seeds, turkey and tofu. If you noticed, a common theme in all those foods is the presence of healthy fat, which will help regulate blood sugar levels. ​
Carbohydrates - Pasta, Rice, Crackers, Cakes & Baked Goods 
Carbs can also be seen as sugar cravings that give our body an instant release of the “feel good” neurotransmitters. These cravings may be coming from hunger signals. If we are not consistent in our diet as far as eating throughout the day, we are not regulating our blood sugar well and our body is going to crave that spike in sugar. Our body also uses carbs as our go-to form of energy, so a lack of energy or feelings of fatigue will make us crave those simple carbohydrates even more.
Picture
Picture
We can help this is by eating every 3-4 hours. We also want to make sure we are eating plenty of healthy fats. These facilitate slower digestion and help level off that blood sugar, keeping us feeling satisfied throughout the day.
To help with eating more consistently throughout the day, work on incorporating a healthy snack in between your main meals.  Health snacks should always be balanced with a combination of healthy carbohydrates (fruits, veggies & whole grains), healthy fats and protein.  
 Some snack ideas that incorporate healthy fats are:
  • Avocado toast.  Spread your avocado onto a piece of whole grain toast.  Top with an egg and a little salsa for a healthy, well rounded breakfast!
  • Full fat greek yogurt.  Pair with berries to get that healthy carbohydrate source.
  • Nuts - enjoy a variety of nuts.  Almonds and pistachios provide a good ratio of protein & fat.  Pair with a half apple, banana or other fruit to incorporate that healthy carbohydrate source.
  • Incorporate healthy oils into your cooking such as olive oil and avocado oil.

Salt 
Let's talk about dehydration. You are actually more likely to crave salty foods when you need water. Our kidneys and liver are always working hard to keep us in balance and to achieve this balance, we not only need water, but electrolytes as well. So drink some water first to see if the cravings subside and if they don’t try eating some celery with peanut butter. Celery has a surprising amount of natural electrolytes that will help curb those salt cravings and restore balance in our body. Additionally, make sure you eat a variety of vegetables to get all the natural salts and minerals we need in our diet. 
Picture
Salt, however, can also be a double edged sword, because of where salt is often found. Chips or crackers are carbohydrates and when we eat those a lot, we find ourselves right back at our sugar cravings. 

I hope these tips will help to give some more insight into your cravings. It is not the end of the world if we don’t eat a piece of chocolate, but it sure can feel like it when we are lacking magnesium. We all have cravings that may stem from habitual behavior, but staying consistent with your healthy eating goals will help curb those cravings. Fill your life with healthy foods and before you know it, those cravings will be a thing of the past! 

For additional help with your cravings, check out the Wilcox Wellness & Fitness CRUSH YOUR CRAVINGS GUIDE.  You can download it for free BELOW.

​-Bree
​
CRAVINGS GUIDE
0 Comments

Core Strength - The Cure for A Concussion-Free Winter

3/19/2021

0 Comments

 
​When ever I hear stories from my clients about how our personal training services benefit their lives, it's music to my ears, and the story that was shared with me recently is no exception.
I was talking with this client just a couple weeks ago about about the goals they had when they started their training program with Wilcox Brunswick a couple of years ago.  We reflected upon a slip and fall on the ice that had resulted in a concussion, and how this was a major driver for them starting their training program with us.  Improvements in balance and stability were goals that were noted at that time, along with living an active life into retirement. 

Picture
​Many of the core strength and thoracic mobility exercises I incorporate into sessions are inspired by thoughts of slipping on the ice, especially as we approach the end of an icy winter, and are designed  to  keep my population of clients moving freely and gracefully well into their elder years.
Last weekend this same person took another slip on the ice, but this time they were able to position their body in mid air so that they landed on their side and with their head fully protected from impact.  This time, the fall resulted in just a minor bruise and no serious injury!  What an incredible reward for the hard work and commitment that this person has put into their training program.  That's what it's all about!
Picture
Unfortunately, as we get older we tend to lose the mobility in our thoracic spine, the part of our spine that attaches to our ribs and is involved in rotational movements.  When we slip on the ice the natural instinct is to twist the body in an effort to maintain our balance and not fall.  When we lack the mobility that allows our thoracic spine to rotate efficiently, our lumbar spine (lower back) will compensate... and guess what?  We find ourselves on the couch with a thrown out back.  No fun!  ​
Furthermore, due to the sedentary lifestyles that too many Americans fall into these days, core muscles in general are weaker for lots of people. In some cases, core muscles can be so weak and atrophied that they almost resemble the core strength of a newborn baby, losing the ability to instinctively react in the event of an unexpected slip.  When this happens, our muscles are not strong enough to cause us to curl up into a protective shell, preventing our heads from hitting the ground.  This is what happened to my client when the first fall occurred two years ago, which resulted in a concussion. The second time however, they had the thoracic mobility to rotate their body as they fell, allowing them to land on their side instead of their back AND they also curled up, protecting the head from hitting the ground.  

They said that they weren't sure if the strength that they had built up in the gym helped avoid another concussion and injury, or if it was my voice in their head talking about curling up and bracing through the core to protect the head from hitting the floor.  I suspect it was more of the former :-)

Working on that thoracic mobility and core strength may not feel all that glamorous or exciting, but take this client's word for it!  There is a method to the madness. Keeping that core strong and that thoracic spine mobile will help to protect you from serious injury, and allow you to keep on trucking in all of the activities that you love to do inside and outside of the gym. If you are looking for a challenge and a way to strengthen your core all in one, we have a fantastic Stronger to the Core Challenge guidebook you can download below that provides some great exercises and movements centered around strengthening this central area of our body. 
stronger to the core challenge
Committing to a training program isn't just about getting 6-pack abs. It's also not about getting buried by intense conditioning movements that make you crawl to your car afterwards.  It's about consistency and hard work.  It's about incremental improvement over time.  You add these things together and they can lead to remarkable results that allow you to live your life to it's absolute fullest, free of limitations or undeserved fear of injury 
Picture
We would love to support you in reaching your health & fitness goals. Click "Let's Chat" below to schedule at a time that fits your schedule.  During this call we will discuss your personal goals, share more about how we support our clients, and answer all of your questions.
Let's Chat!
0 Comments

Menopause - Estrogen Dominance and Testosterone Loss

3/15/2021

0 Comments

 
Both men and women go through hormone changes as we age. Sometimes, we experience some horrible side effects due to these changes, and sometimes we get away scot free with no side effects at all. Let's talk about some of these side effects and why they happen.

Women start to go through menopause starting around age 40-50. This is when progesterone and estrogen levels start to drop off and begin to deviate from their normal monthly cycles. Inconsistent waves of hormone releases can occur in this time, resulting in high estrogen levels and unwelcome side effects such as:
Picture
  • Weight gain 
  • Hot flashes and night sweats 
  • Insomnia 
  • Headaches 
  • Stomach upset 
  • Feelings of depression and anxiety 

As they age, men can start to lose testosterone levels, resulting in an imbalance of testosterone to estrogen levels. High cortisol levels (the “stress hormone”) can also lead to these imbalances, and can have similar effects for women. 

Symptoms like:
  • Weight gain around the stomach area 
  • Different appetite levels
  • Loss of sleep 
  • Feeling fatigued 
  • Feelings of depression and anxiety 

In short, it’s not just women who go through these changes as we age, but symptoms will be more obvious for women going through menopause. 
Picture
Here are some tips and tricks to help with some of these symptoms! First off, we want to make sure we are eating our vegetables, specifically our cruciferous vegetables. These include, but are not limited to broccoli, cauliflower, kale, brussels sprouts, radish, turnip, and bok choy. These foods are super important because they hold high levels of sulfur. 

Sulfur is needed to produce glutathione, which is one of our body’s main antioxidants produced in the liver. This helps remove toxins from our body and get rid of those excess estrogen levels. It even helps stop us from reaching estrogen levels that cause breast and ovarian cancer. 

EAT YOUR VEGETABLES! 
As we get older, we also become more sensitive to carbohydrates, which means we need to be even more careful around those processed foods and added sugars. They will stick to us much more easily as we age, resulting in gained weight that can be very hard to work off.

Insomnia and night sweats can also be huge problems during this time, leading to fatigue, feelings of depression and anxiety, and an increase in those stress hormone levels we are trying to reduce. One of the first things to look at is what we are eating before we go to bed. A glass of wine or a sweet treat can really do more harm than good before we fall asleep at night. This is because when we ingest these things before bed, we actually raise our blood sugar right as our body prepares to bring our core body temperature and blood pressure down. When our blood sugar is elevated, it is much harder to fall into those REM cycles and deep sleep that we need to feel good when we wake up. 
Picture
​Some of the best foods to eat before bed are actually healthy fats, some proteins, or complex carbs. Trying to stay away from sweets, simple sugar, alcohol, and processed food a few hours before bed can really make a difference. Some food pairings that make a great bedtime snack are:

  • Tart Cherries - can be found in a juice or powder, has natural melatonin to help us fall asleep and stay asleep 
  • Nuts - almonds, walnuts, pistachios (they can leave you feeling full and satisfied)
  • Fruit - kiwi, apple, berries 
  • Cheese or full fat yogurt - fat from cheese can leave us feeling full, but can be easy to eat too much so be careful of portion size 
  • Turkey or chicken - pure protein is a great way to feel satisfied before heading to bed and that extra protein will benefit those muscles and facilitate recovery in the body 
.Last but not least, EXERCISE!  Working out every other day can help reduce those hormone fluctuations for women and still give you plenty of recovery time. Working out is also super beneficial to our bones as the calcium stores decline within them as we age. Working out, especially using weights or jumping routines, will help keep our bones strong! 

“If we rest we rust” - (my 70 year old neighbor who is more active than me.)

Adjusting to these life changes can be fairly simple, when summarized in 3 easy steps: 
  1. Eat your veggies!
  2. Avoid sugar especially before bed
  3. Exercise every other day for 30-45 minutes​
Picture
Following these simple tricks will help you get through those hormone fluctuations, and have you feeling less anxious, more rested, and better overall during this process that we all go through. 

--Bree
0 Comments

Four Tricks to Break Out of the Morning Funk

3/8/2021

1 Comment

 
We have all woken up with the feeling that if only we could go back to bed, we would feel better. Starting your day can sometimes be the hardest part, and having some healthy habits and routines as soon as your feet hit the floor can really change the morning from being the hardest part of the day to being one of the most enjoyable. Here's what I do when I need to break out of the funk....
Picture
1. EAT.  Sometimes when we wake up in a funk the last thing we feel like doing is eating.  I always feel better once I get a little nourishment in my belly. Eating breakfast is one of the best ways to kickstart your metabolism. It is also quite possibly the hardest meal of the day to get right. As a society, we have created rituals and traditions around eating terrible food during breakfast. A greasy breakfast sandwich, a sugary donut, a double sugar mocha latte... I could go on. There are famous slogans (America runs on...) that encourage and normalize this behavior as well. 
Having consistent energy levels throughout your day is important for being productive and reaching your goals, and is a sign that you are eating right. 20% of people skip breakfast altogether, and this greatly impacts our ability to control blood sugar, which in turn can change your appetite and affect energy levels. Eating sugary foods first thing in the morning will also cause similar imbalances. 
Picture
​A great way to combat these crashes is to have a bit of protein in the morning, as protein is great for providing a more consistent and slow-burning source of energy. Given that our bodies can only metabolize about 25 to 40 grams of protein at a time, it is best to spread your protein intake out over the course of your day, and this means getting a decent dose of healthy proteins for breakfast.
​Protein doesn't have to come from meat either. One cup of cooked beans has about 17 grams, while most nut butters have about 7 grams in just two table spoons. Vegetables, grains and seeds all have protein as well. Additionally, and thankfully, one of the most popular breakfast foods is also a great source of protein: eggs. It really is about what you pair them with.
2. Take an extra 5 minutes to savor your coffee.  I sit on my couch and hold my coffee cup in my hands feeling it's warmth.  I sit quietly and let any stressful or anxious thoughts or feelings melt away. In a sense, this is could be considered a form of mindfulness. If we were all able to introduce a little mindfulness to our mornings, or even some basic breathing techniques, we would all be on track for a more successful day. 
Stress might often be considered by some to be an entirely mental condition, but there are numerous, tangible affects it can have on your physical body as well. Just high levels of stress alone can have an impact on hormone levels, your appetite, and even your immune system. If you wake up stressed, you may feel the urge to comfort yourself a little, and this could lead you to make not so great decisions when it comes to picking the right foods to start your day with. 
On top of that, research into "chronic psychological stress" shows that a stressed body has a harder time regulating inflammatory responses, as cortisol (one of the main stress hormones) plays a role in regulating inflammation. Inflammation has earned its place as the new evil in the world of health research, as it has been tied to impaired immunity, heart disease, cancer, and diabetes, to name a few.
Picture
Thankfully, one of the best methods for reducing your immediate stress level is also something you are doing all the time: breathing. You don't have to be a reclusive yogi on a mountain top to practice breathing techniques, either. Deep breathing has been proven to reset your autonomic nervous system, which controls automatic functions like the beating of your heart, the regulation of blood pressure, swallowing, metabolism and more. 
Box breathing, which is taught to and used by nurses, Navy SEALs, and first responders, is a great structured breathing method that utilizes an easy 4 count. Breathing in for 4 counts, holding for 4 counts, exhaling throughout a count of 4, and again holding for 4 before the next inhale. This is, of course, an abbreviated version, for the sake of keeping this post as short as I can, but if you would like to learn more about box breathing, as well as a few other methods, download our guide for unplugging and decompressing below. Combatting stress is not only possible, but easier than you may think.
Picture
Unplug Guide
Picture
3. A simple one: read a few pages from an inspirational book.  I've been nursing Untamed by Glennon Doyle for MONTHS.  I LOVE this book for days when I'm dragging in the morning.  The chapters are short so it's easy to read just a single chapter.  It's a great book to put life back into perspective.  I'm going to be so sad when I finally get to the end.
The benefits are reading are numerous, and range from improving vocabulary to preventing age related cognitive decline. Funny enough, it has also been found to reduce stress. Reading in the morning will set you in good place for the rest of the day, and reading at night can actually facilitate better and more consistent sleep, which all just cycles into your next morning, and your next opportunity to start your day off right.
4. Get some snuggles from Moe.  All is right with the world after some Moe snuggles. No really. It doesn't even have to be my dog! Physical contact with pets can do wonders for your mental state, and like breathing methods, can also reduce cortisol levels by helping to facilitate oxytocin. While oxytocin is associated with feelings like trust, empathy, and bond formation, it also inhibits cortisol production. Starting your day with a big boost of oxytocin could be the the thing that turns your morning vibe from grumbly and annoyed to happy, compassionate, and energized.
Overall, there are some pretty accessible methods to ensure a good start to your day. I've listed and outlined a few here, and starting with these, you could make all the difference you need to take back your mornings. 
Picture
​We would love to support you in reaching your health & fitness goals.  Let's chat! Click below to schedule at a time that fits your schedule.  During this call we will discuss your personal goals, share more about how we support our clients, and answer all of your questions.  www.wilcoxwellnessfitness.com/getstartedbrunswick.  ​
Let's Chat
1 Comment

“If we all ate the same and exercised the same, our bodies would still look different from one another.” -Author Unknown

3/1/2021

3 Comments

 
Hello! Most of you know me as Bree Bourassa, one of your trainers here at Wilcox Wellness and Fitness. I have loved this journey of becoming a personal trainer and being a part of this team and community. I have loved it so much that I want to continue to plant my roots here, and provide as big of an impact as possible for our amazing clients and their goals. 

I received my Bachelors Degree in Nutrition and Wellness from the University of New Hampshire, December 2019. My schooling included everything from food science, human biology and anatomy, to goal-setting and dietary guidelines for all body and health statuses. My passion for health and fitness started in high school when I was introduced to weightlifting, with the intention of gaining muscle mass.  ​
Picture
I had a high school gym teacher who was very motivating and always told us to work out, eat healthy, and that it is never too early or too late to start focusing on our wellbeing. I carried this passion with me on to college, and once I found the nutrition program there was no turning back. I fell in love with the idea that our body is a temple, and that we only have one life to live, so we better make it a good one.
Picture
​Nutrition is so important in all aspects of our lives - how we live, how we feel right now, how we age, our overall health - nutrition factors heavily into all of these things. There is no one size fits all for nutrition and it can be hard to find our path. I have struggled along the way to figure out my own body and health and have developed some pretty bad habits that I am still working on today. Even with all the research done and the knowledge gained over the years, we live in a society that lives for food and it can be so hard to stay on track!

Food has always been a big part of my life, as it is for most people. At every social gathering, holiday, or celebration, food has always been the centerpiece bringing everyone together. I LOVE FOOD! Food has always been there for me through all the good times, and the bad times. Unhealthy habits often arise as symptoms of trying times, and I developed some pretty unhealthy habits during the more stressful times in my life. I would be lying if I said I’m not emotionally attached to food, even knowing what I know now about healthy eating habits. I recognize this and work every day to become a little better, (and trust me when I say it is not a linear progression.)
We live in a country that makes it so easy to eat fast, processed, sugar filled junk that keeps us crawling back for more. We all struggle with certain issues that have long roots in years of bad food habits that we sometimes aren't even aware of. Additionally, some issues will manifest in different ways not even associated with food. 

This is where I come in! I want to help you find the courage to change, to make those steps, and to hold yourself accountable. If we commit to trying to improve 1% each day, we are continuously compounding all of our improvements to eventually meet huge successes. It’s not easy and there will be obstacles, but if we are always trying, we can never fail. It’s only when we give up that we have let ourselves down.

Stick with me as we cover all topics of nutrition, healthful eating habits, and how to meet your goals. We are all in this together!
Picture
3 Comments

Celebrating our February Client of the Month

2/22/2021

0 Comments

 
Help me give a big shout out to Kate Kurjanowicz!
We are so excited to be recognizing Kate as our February Client of the Month!
Kate started training with us through our KickStart program in August of 2019, just a couple months after her daughter was born. Kate wanted to lose some of the baby weight, but more importantly feel like she did before her pregnancy... confident in her body, fitting into her old clothes, and sense of wellness overall.

*pictures taken pre-pandemic*
Picture
​Kate has worked hard in her training program since day 1. Every time Kate comes in to train she is ready to work hard and give it her very best. Kate accepts every challenge that we present to her whether that's tackling a new movement, moving faster in conditioning movements, or increasing the resistance and focus in strength movements. She is always looking to add that extra 1% in every training session and all of those incremental gains have really been adding up!
Picture
Last fall Kate sent me a message thanking me for giving her the tools to commit to her health & fitness and shared this photo. I couldn't believe my eyes! Her transformation is such an inspiration for what can be achieved by showing up for yourself, working hard, and accumulating the wins over time.
Way to go Kate! We are so proud of your successes and grateful in allowing me to share your story for the benefit of others. This is why we do what we do here at Wilcox Wellness & Fitness and so happy to be able to know and celebrate wonderful people like Kate!
As always we’re looking for more folks we can help. That's why we created this amazing gift that we hope you share with others ==> www.wilcoxwellnessfitness.com/gift
Feeling hesitant or not sure where to begin in your fitness journey? Check out our Quickstart Guide below!
Quickstart
Are you ready to make health & fitness a priority in your life!  We can help!  
Let's Chat!
Click below to schedule a call at a time that works best for your schedule.  During this call we will talk more about what you're looking to get out of a health & fitness program, share more about how we support our clients, and answer all of your questions.
LET'S CHAT
0 Comments

Healthy Habits - The Process

2/10/2021

0 Comments

 
Implementing new, healthy habits into one's life can feel intimidating at first. Am I right?

When I talk with people who are looking to make their health & fitness a priority I notice how common it is for them to feel like once they commit to the idea of making a lifestyle change that they need to suddenly abandon all bad habits and embrace all good habits...IMMEDIATELY.

​TRUTH BOMB: When we look to make huge transformations overnight we are quickly faced with temptations to return to our old ways, frustration, and ultimately failure.
​
​What's more important is that you're committed to the PROCESS of lifestyle change, and committed to improving a little bit each day.
If you can commit to improving by 1% each day, imagine where you'll be in a month, or 6 months, or even a year!
Picture
Picture
By committing to making small, incremental improvements you have the opportunity to practice these behavior changes. Identify methods that work best for you, and build upon them over time. This will result in SUSTAINABLE CHANGE.

When looking to implement healthy habits into your life, think about those that will be easiest to implement at first, and those that will make the greatest impact in how you feel. As you feel better you'll want to do more of it, and that will inspire you to identify another new habit that you want to implement. Lather, rinse, and repeat until you have made the changes that you're after in your life.



​

​At Wilcox Wellness & Fitness we focus on five habits identified below that can make a massive impact in your life! These habits are super simple but not always easy to implement.
Picture

​If you're looking for an easy way to keep track of your daily healthy activities and establish healthy habits, check out our Habits Tracker!
Habits Tracker
We would love to support you in reaching your health, fitness, and habitual goals. 
Let's Chat!
Click below to schedule at a time that fits your schedule.  During this call we will discuss your personal goals, share more about how we support our clients, and answer all of your questions. 
Let's Chat
0 Comments
<<Previous

    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.

    Archives

    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Categories

    All
    Celebrating Our Clients
    Community Events
    #countdowntolaunch
    Healthy For The Holidays
    Healthy Living
    Nutrition
    Surviving COVID 19
    Surviving COVID-19
    Why I Train

    RSS Feed

Our Services

Personal Training
Group Training
KickStart

COmpany

Our Team
Newsletter/Blog
Apply

More

Success Stories
Photo/Video Vault
Privacy Policy
Wilcox Wellness & Fitness Copyright © 2016
  • Home
  • Get Started
  • Training Programs
    • KickStart
    • TRIAL Program
    • Private Training
    • Group Training
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Newsletter / Blog
  • Photo/Video Vault
  • Career
  • Nourish
  • QuickStart
  • Keep In Touch
  • Apparel
  • LIVEStream Training
  • Training in a time of COVID-19
  • Gift
  • OwnYourHealth