As a gym owner, I have the incredible opportunity to engage in regular conversations with individuals about their health and fitness goals. Weight loss is often a prominent topic of discussion. What has intrigued me the most is hearing about the approaches people are taking in their weight loss journey, believing them to be effective, only to find themselves stuck and struggling to achieve their goals. Unfortunately, I frequently come across extreme and restrictive methods that people adopt, like excluding entire food groups, practicing fasting or limiting eating hours, or over exercising / punishing one's self for "bad eating". These strategies tend to backfire as they are simply not sustainable, becoming overwhelming and ineffective in producing desired results. Why is that? Well, our bodies require food as fuel, and when we deprive ourselves, we often experience a decline in energy levels, mental fog, feelings of sluggishness, and even a decline in our ability to perform optimally during training sessions. It's crucial to provide our bodies with the necessary fuel to thrive and achieve our best potential.
Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 7 of the most common metabolism saboteurs: 1. You don’t eat enough Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs. This can happen if 1) you exercise a lot and don’t ramp up your food intake to match it; 2) you undereat every day, or 3) you go on a lot of diets. 2. You skip meals Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating. Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a biggie when it comes to your health. 3. You don’t lift weights Strength training helps boost your metabolism in a couple of different ways. Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue. But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished. 4. You don’t prioritize your sleep Not getting enough sleep is like a triple whammy on your metabolism.
5. You sit all day Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk! 6. You don’t eat enough protein Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle. Plus, digesting it burns more calories than digesting carbs or fat. A healthy guideline to follow for protein consumption is to aim to eat between 0.8 -1 gram of protein for every pound of your body weight. So, if you weigh 150lbs you should be eating between 120 - 150g of protein each day. 7. You get stressed out a lot It’s true! Stress can LOWER your metabolism. An Ohio State University study found that women burned fewer calories after they ate a high-fat meal when they were stressed. Just another reason it’s so important to have a plan to regularly blow off stress, like working out, meditating, or relaxing hobbies. Focusing on improving these 7 areas can really be a game changer in reaching your goals. However, you may also be asking yourself how on earth do I lose weight if I need to be eating enough calories to support my metabolism, but also in a calorie deficit in order to lose weight? That’s a great question and I have a pretty simple answer for you! Before you start counting macros or worrying about how many calories you’re eating you need to figure out one important number - your estimated TDEE – aka your Total Daily Energy Expenditure. In everyday language, it’s how many calories you burn every day just living your life. I’ve got a calculator you can use to figure out yours right now. Here’s the link: https://mynutritioncalculator.com/mifflin-st-jeor-calculator A little tip for using the calculator: A lot of us overestimate our activity level. Read the choices carefully and think about how active you are on most days of the week. :) No matter what your goals are, knowing this number can help you fine-tune your nutrition — and be more intentional with your choices. Don’t forget, nutrition isn’t the only key to supporting a healthy metabolism. Building healthy muscle mass will also boost your metabolism because, as we discussed above, muscle burns more calories at rest than fat does. Having a regular strength building routine is super important and becomes more important as we age since we tend to lose muscle mass with hormone changes. At Wilcox Wellness & Fitness we can help you create a healthy & sustainable approach to your health & fitness, allowing you to reach all of your goals! Want to learn more? Schedule a no obligation phone call with us to see how we can help you. Go to www.wilcoxwellnessfitness.com/getstartedbrunswick to start the conversation!
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Join us in congratulating our July Athlete of the Month, Marilyse Danforth!
As a mother to a 9-year-old son, Marilyse's commitment to her health and fitness also serves as a significant motivator. Maintaining motivation isn't always easy, but Marilyse highlights the importance of finding balance in life and believing in oneself. Perfection isn't the goal; what truly matters is getting back on track even after falling out of routine. Regardless of how many times one needs to regroup, the effort is always worth it.
When asked for her advice on committing to health and fitness, Marilyse wisely stated, "If you don't sacrifice for what you want, then what you want becomes the sacrifice." These words serve as a valuable reminder when we struggle to take the necessary steps toward our overall health, wellness, and ultimately, happiness. Marilyse, we are incredibly proud of you and look forward to supporting you throughout your health and fitness journey. Keep up the fantastic work! When discussing health and fitness goals with people, different aspirations often crop up. Losing weight, fitting comfortably into one's clothes or improving endurance to engage in activities without exhausting oneself are popular ones. However, many individuals also prioritize building strength as they see it as a crucial factor for unlocking their potential free from physical limitations. One common motivation for pursuing strength training is the desire to age gracefully and maintain autonomy for as long as possible. This sentiment is especially poignant for those who have seen family members or loved ones struggle with reduced strength and loss of independence in their later years. Another benefit of strength training is a toned body. When we have a toned body, we feel more confident and attractive, and this can have positive effects on our overall well-being. It’s important to remember, though, that a toned body isn’t necessarily the same thing as a healthy body. Building strength and increasing muscle tone can help us achieve our aesthetic goals, but we shouldn’t sacrifice our overall health and well-being in pursuit of a certain look. At Wilcox Wellness & Fitness we focus on building strength through exercises that improve our mobility, stability, and function, achieving both a stronger, more functional body and a more attractive physique. We are a community of people who prioritize the quality of life that our healthy bodies afford us. In fact, here are 7 reasons why building muscle and having a strong body is so important: 1. You naturally start losing muscle around the age of 30. Yes, you read that right. On average, people lose around 3%-8% each decade… and then it speeds up after you turn 60. The sooner you get started on building your muscle “bank,” the better! Muscle loss is one of the top causes of disability for older people – they become too weak to live alone and are more prone to falls and injuries. 2. You’ll build stronger bones. Did you know that many people start losing about 1% of their bone mass PER YEAR after the age of 40? Stressing your bones (when you’re doing it in a healthy way through strength training!) will help boost your bone density and cut the risk of osteoporosis and fractures when you get older. 3. It can help you manage chronic conditions. Lifting weights can help you cut back on symptoms of arthritis, chronic pain, heart disease, depression, diabetes, and obesity. 4. It can help with fat loss. If you’re trying to lose weight, strength-training workouts are an important tool – and they can help you keep (and maybe even build a little) muscle as you get leaner. 5. It can help sharpen your thinking. Studies link regular strength training and aerobic exercise with better brain function. 🧠 6. It’ll improve your quality of life. Your everyday activities get easier – starting ASAP! Plus, it can improve your balance and protect your joints from injury. 7. It helps you keep your balance. Again, this can help you avoid slip & fall accidents now and as you get older. Plus… having toned muscles is great for your confidence and energy level!
If you’re looking for even more guidance and support in the gym we’re here to help! Check out our FREE 2-Week Trial Program in our Group Personal Training Program. Some key benefits that people love about our Group Personal Training Program are:
Learn more and get signed up at www.wilcoxwellnessfitness.com/trial
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.
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.
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.
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.
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.
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.
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. 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.
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.
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.
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.
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.
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 here’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.
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. 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 3: Now it’s time to get into problem-solving mode and TAKE ACTION.
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! 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!
“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”.
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.
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”.
There’s a lot of talk out there about having a “strong core” but what does that even mean?
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. 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. Some signs of weak glutes include:
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.
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.
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.
We are so proud of Juley Salisbury and all that she has achieved since starting her training program with us last April.
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!
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.
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.
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AuthorHi! My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME. I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness. Archives
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