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Oh, how I LOVE my SlowCooker

2/26/2018

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Oh, how I love my SlowCooker, let me count the ways…  

SlowCooker meals are a snap to prepare, the flavors come together so nicely in the pot, and dinner is ready when you walk in the door.

What I love most about slow cooker meals is how little time they take to prepare.  Not only that, but you can make them in larger quantities so you can enjoy leftovers.  I am all about amazing food with minimal effort.

As an added bonus, slowcooker meals often stretch a buck so you can save on your grocery bill.  Time savings, healthy delicious recipes, and cost savings – it’s a win all around!  Boom.

True confession time…  I didn’t always love slowcooker meals.  To me, they used to all taste the same and left me feeling bloated and exhausted… thank you cream of mushroom soup and packaged onion soup mix.  

Also - I love to cook!  I felt like the slow cooker took the ‘fun’ out of cooking for me.

I recently became a mother of two - I am currently on maternity leave with my new baby girl and I have a 3 year old boy.

We all still need to eat and the slowcooker seemed like the perfect solution.  

So I set out on a mission to find the best, healthiest, and quickest slowcooker meals possible.  

In our community at Wilcox Wellness & Fitness we have some amazing cooks who also love healthy food so I reached out to them for all of their favorite recipes.  

There are some serious winners here!

We compiled a SlowCooker Cookbook with all of our favorite recipes.  You can download it here:
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And let me tell you - I have been very happy with the results.

Even the 3 year old is eating these meals.

Here is what I have learned in the process:

The more vegetables the better.  Just throw them all in there!  Whatever you have on hand - whatever you are feeling.  If your veggies are looking a little ‘sad’ their flavors will perk right up in your slow cooker.

No peeking!  Seriously… keep the lid shut.  You don’t need to stir the pot or do any checking.  Trust in your SlowCooker.  Everytime you open the lid, you are losing all of the heat and your quick check can add a lot of time to the cooking of your meal.

Know your conversions.  Slow cookers are pretty forgiving and if your recipe called to be cooked on low for 8 hours but it’s noon and you haven’t gotten into the kitchen yet… no problem - you can cook that meal on high for x hours.  Here is a handy dandy conversion chart for you: ​
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Thank you Crock Pot Ladies!

​Layer Smart: I like to get creative with my kitchen creation.  Often I cook without a recipe or just use a recipe for inspiration and cooking guidelines.  With slow cooking, it’s important to know the order your ingredients go in the pot.  Here is another great chart to help with that: ​
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Thanks Oprah!

Experiment, have fun, and enjoy your time in the kitchen.  Also, be sure to download our favorite slow cooker recipes here: ​

​Enjoy!

Paige
Inspired to get started now?  Download this free QuickStart Guide:
http://www.wilcoxwellnessfitness.com/quickstart.html

This free QuickStart Guide that has been used by many of our clients and is proven to increase your energy levels and help you feel great.  This free QuickStart Guide includes a full 7 day whole foods based meal plan, a simple to implement exercise plan, 18 delicious whole foods based recipes, and daily encouragement from our trainer team to help you stick with the program.

​Join Wilcox Wellness & Fitness’ mailing list:
http://www.wilcoxwellnessfitness.com/keep-in-touch.html

Want more healthy recipes? See our delicious and nutritious meals here:
http://www.wilcoxwellnessfitness.com/nourish.html
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10 Squared Workout

2/16/2018

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This workout is a big one. While it does say to do 10 rounds, a good goal is to shoot for 3 to 5 rounds. But if you can handle all 10 rounds you should be very proud of yourself! Have fun with it!

​Warm-up and cool down for 5-10 minutes each

Complete 10 Rounds for Time!
​
10 Burpees 
10 Flutter Kicks 1-1
10 Full Sit Ups 
10 Plank Jacks 
10 Reverse lunges 1-1 
10 Reverse Crunch
10 Full Sit Up
10 Russian Twist 1-1
30 sec Run 
10 Wide Push Ups
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Fight Through Your Fears for the Gifts

2/9/2018

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One of the biggest challenges that face people who want to start a fitness program is insecurity. And who could blame them based on some of the stereotypical thoughts when it comes to what goes on at a fitness facility - super fit people, trainers yelling, and everybody will be watching me - to name a few.  I’m sure you have plenty of your own stereotypes.

Fighting through our fears is one of the biggest challenges in life.  Whether it’s speaking in front of people, having a tough conversation, confronting a loved one, accepting a challenge, or joining a fitness program - when we fight through these fears, there is greatness on the other side.  Can you think of a time when you overcame one of your fears and how you felt after?  I imagine it was amazing and you couldn’t believe you actually did it and you were successful!

One of the best things my wife and I have ever done was to make the decision to leave our super comfortable careers to open Wilcox Wellness & Fitness. You can imagine the anxiety that goes along with starting a new business, the fear is enormous.  By overcoming the fear and going for it, we have met an incredible amount of amazing people, employ 5 amazing teammates, work together as husband and wife, and impact a community we love so much.  Those are just a few of the life changing gifts we have received by overcoming our fears.

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When you think about the gifts that could come from beginning an exercise and nutrition program and sticking to it for a lifetime, what comes to mind?  Feelings of strength, confidence, happiness, pride, and self awareness become a daily occurrence  Better relationships with family, friends, and coworkers enrich your life.  Activities become FUN, yes, FUN!  (You will even enjoy the fact that shoveling is so much easier.)  

Fighting through your fears and finding an exercise and nutrition program will impact you more than you can ever imagine - ask someone who has fought through their fears, I bet they will tell you about gifts that impact them each and every day.

If you’d like to learn how we can help you fight through your fears and have more amazing daily gifts in your life, schedule a consultation now.  You will never regret overcoming your fear.
Schedule Consultation

Happy Training!
​
Mike Wilcox
​

​Want more support? Join our free Facebook Group:
​
https://www.facebook.com/groups/WilcoxHealthyLiving/
​
Join our free private FaceBook Group - Healthy Living with Wilcox Wellness & Fitness to connect with us live.  Daily we post all things healthy living - pro tips for healthy living, recipes, and weekly workouts for you to do at home.  We will answer any question you post and we encourage you get involved in the discussion.

Join Wilcox Wellness & Fitness’ mailing list:
http://www.wilcoxwellnessfitness.com/keep-in-touch.html
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Lucky 7's Workout

2/9/2018

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Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Equipment: kettlebell or dumbbell. Complete 7 rounds with proper form for time.
​
7 Burpees 
7 Renegade rows 
7 Star jumps
7 Squat with a press 
7 Marching glute bridge (7/side)
7 ½ squat w/ strong steps forward/back 
7 Kettlebell or dumbbell swings
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10 to 1 Countdown Workout

2/2/2018

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Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

​To do this workout, alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each.

Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair.

Pair 1: Squat jumps (or bodyweight squats) & Spiderman Plank

Pair 2: Alternating front lunges with a twist (each side) & Side Plank with Leg Raise (alternate sides)
​
Pair 3: Double Unders (or double the amount for single jump rope) & Sit-Ups
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Wilcox Wellness & Fitness Copyright © 2016
  • HOME
  • Get Started
  • Personal Training Programs
    • Private Personal Training
    • Group Personal Training
    • LIVEStream Group Personal Training
  • Programs
    • KickStart
    • FREE TRIAL Program
  • Location
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Meal Plans
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • CUSTOM MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Photo/Video Vault
  • Career
  • QuickStart
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now