Wilcox Wellness & Fitness
  • 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

The People You Surrond Yourself With

2/25/2023

0 Comments

 
“You are the sum of the 5 people you spend the most time with.” - Jim Rohn
Having a strong support network will:
  • It helps you cope with stress better
  • It helps improve mental health
  • It can make you more confident
  • It helps you stick with your healthy habits
  • It cuts your risk of heart disease, including lowering your blood pressure
  • Plus, it’s a great way to make friends, share some laughs, and have fun!
0 Comments

What Makes You Happy?

2/23/2023

0 Comments

 
Picture
“You only live once.”
How are you pursuing happiness with the one life you get to live?
When I went all-in with our business, it was the scariest move I could ever have made but it was the best decision of my life.
It allows me to do what I love, with the people that I love, and the freedom to pick my kids up at school a couple days a week.
So tell me, friend, what makes you happy?
0 Comments

2023 KickStart Crew

2/21/2023

0 Comments

 
Normally I take down the volume and add some jazzy music for your viewing pleasure but I thought you would enjoy are real and raw look at the coaching you can expect in our training program.
This video was filmed this past Saturday at the kickoff of our KickStart Program in Bangor.
We are so very excited to have the opportunity to work with this incredible group of people and we are so very happy to be able to support them every step of the way as they commit to health and fitness.
If I could offer my best advice to this new group, it would be to give yourself the grace to be a beginner.
You don't need to be perfect or even good at anything in the beginning but you do need to keep showing up and commit to the process of learning above anything else.
What is your best advice to anyone that is new getting started in a training program?
0 Comments

Meal Prep Taco Bowl

2/17/2023

0 Comments

 
Picture
This Meal Prep Taco Bowl is one of the most versatile recipes you’ll ever make… be sure to save this for later!!!

With this taco bowl can change up the protein, the spices, the salsa, the carbs, and the kind of cheese.

➡️NOTE: feel free to sub in store bought salsa if you are short on time.

Meal Prep Taco Bowl
(Makes 4-6 servings)
Protein
  • 1 lb (455 g) lean ground meat (beef, chicken, turkey -OR- extra-firm tofu, cut into cubes)
  • 1 Tbsp extra virgin olive oil
  • 2 Tbsp taco seasoning
  • ⅔ cup (155 ml) water
Salsa
  • 2 cups (300 g) cherry tomatoes, cut into quarters
  • 1 jalapeno, chopped (remove seeds for a milder salsa)
  • ¼ cup (30 g) red onion, chopped
  • 1 lime, juiced
  • ½ tsp sea salt
Bowl Ingredients
  • 2 cups (190 g) cooked rice (brown, jasmine, cauliflower, etc.)
  • 15 oz (425 g) can of organic corn, rinsed & drained
  • ½ cup (60 g) goat cheese crumbles (optional)
Prepare the protein:
Heat 1 Tbsp olive oil in a medium skillet over medium heat. Add the ground meat or cubed tofu, breaking it up with a fork or cooking utensil as it cooks. When cooked through, stir in the taco seasoning and water. Let simmer for 2-3 minutes until the sauce thickens. Remove from heat and set aside.
Prepare the salsa:
Combine the salsa ingredients in a medium bowl and mix well.

Assemble the taco bowls:
Divide ingredients evenly between 4 to 6 (depending on serving size) meal prep containers.
  • Taco-seasoned meat/tofu
  • Salsa
  • Rice
  • Corn
  • Sprinkle of goat cheese crumbles

Cover tightly and store in the refrigerator for up to 4 days. Can be eaten cold or reheated. Tip: don’t add the salsa until just before you eat/after you reheat it.
0 Comments

6 Biggest Meal Prep Mistakes

2/15/2023

0 Comments

 
Meal planning and meal prepping is THE THING that will get you set up for success with your health and fitness long term but most people don’t do it.
And - I think that is because they overcomplicate the process.
Sharing my top 6 meal prepping mistakes to avoid so you don’t fall into these traps too.
We have a new FREE recipe collection with some of my favorite meal prep recipes. If you want this - just say ‘send it’ in the comments and I will send it right over to you!
0 Comments

Tough Love

2/14/2023

0 Comments

 
Picture
He walked into the office just as I was saying: "Is that helpful, or do you want to punch me in the face now."
It was a real question and I wasn't sure of her response.
I was on a Success Session zoom call and I was challenging a limiting belief of one of our KickStarters.
She had the belief that the 'finish line' was so far away that she would never get there.
She was holding herself to an impossible standard.
She would only ever be all in or not at all.
I told her that she didn't need to think like that. I told her that if she wanted to be successful with health and fitness long-term she needed to stop comparing herself to others and start celebrating every single success.
Start celebrating every bottle of water, every time she meal preps, every time she registers for training sessions, every time she pulls up to the gym parking lot and walks through the front doors.
I told her to celebrate listening to her body and taking a break in the training sessions when she felt like it was too much. I told her to celebrate getting back to the work after a rest.
I told her that there is no finish line... ever. That we need to find a way to enjoy the journey and celebrate the habits that are going to make us successful for a lifetime.
I told her that it was her mindset around the finish line and the impossible standards that she was holding herself to that were holding her back.
Bottom line - it is your mindset that is the make it or break it when it comes to being successful with health and fitness long term. That is why we work on nurturing a healthy positive mindset so much in our training programs.
After a long pause... she confirmed that the tough love was helpful. I was able to let the breath out that I was holding in.

0 Comments

Start Now!

2/14/2023

0 Comments

 
Picture
This is one of my absolute favorite quotes. I have come back to it several times in my life - in big life transitions and in the small decisions that create character. I love that it points out that there is no perfect time to start. That we can start anytime. And that life is way too short not to start right now in this very moment. So - tell me something you’re starting, friend... ready or not!
0 Comments

The People You Surround Yourself With

2/13/2023

0 Comments

 
Picture
We talk a lot about building more energy into your life – the kind of energy that helps you power through your days feeling great!
But there’s one way to get more energy I have to bring up because I see it at work EVERY single day.
It’s the people you surround yourself with.
Having a strong support system can truly be a gamechanger in your success.
Because not only do you get encouragement and support, but you’re able to give it to others … just like jumping higher on a trampoline and that’s incredibly rewarding!
Here are just a few benefits of having a strong support network:
  • It helps you cope with stress better
  • It helps improve mental health
  • It can make you more confident
  • It helps you stick with your healthy habits
  • It cuts your risk of heart disease, including lowering your blood pressure
  • Plus, it’s a great way to make friends, share some laughs, and have fun!
Pretty important stuff. A lot of people underestimate the power of your inner circle. If you’re looking to expand your support network, we would love to invite you to join our gym community - our KickStart Program is an incredible place to get started! Comment below if you want to learn more!
0 Comments

Taco Man

2/10/2023

0 Comments

 
Mike is the Taco Man in our family. He makes tacos for us at least once per week and we love them! I don’t know where or when tacos got a bad rap for being unhealthy because I can’t seen anything bad about them. If you want to know how we repurpose our taco leftovers into meal prep taco bowls then just say ‘send it’ and we will send you 20 of our favorite meal prep go to recipes.
Picture
0 Comments

3-Ingredient Egg Muffins

2/7/2023

0 Comments

 
Picture
These Egg Muffins make a delicious, healthy, easy, quick breakfast… be sure to save this for later!!!
And… if you want more easy meal prep recipes like this then just comment ‘send it’ and I will send you 20 of our favorite meal prep recipes for FREE!


Pair them with some berries for a quick & easy breakfast.


3-Ingredient Egg Muffins
(makes 4 servings)


Use your favorite peppers… red, yellow, or orange in this colorful and filling make-ahead breakfast.


  • 4 medium bell peppers
  • Sea salt & freshly ground pepper (to taste)
  • 8 large eggs
  • ¼ cup (28 g) Mexican-blend shredded cheese


Preheat your oven to 400°F/200ºC and coat a sheet pan with cooking spray.


Cut the bell peppers in half lengthwise, and remove the ribs and seeds. Place the peppers in the pan with their cut side up, and sprinkle with a small amount of sea salt and pepper. Place in the oven for 15 minutes.


Remove from the oven and crack 1 egg into each pepper cup. Sprinkle on a little more salt and pepper, along with ½ Tbsp of cheese. Place the peppers back in the oven and continue to bake for another 15-20 minutes until the eggs are set.


To store, let the peppers cool and then place them in a tightly covered container for up to 4 days. You can reheat them in the microwave.
0 Comments
<<Previous
    A member of the BDN Maine Blog Network

    Categories

    All
    Client Spotlight
    #CrushingGoals
    FRANCHISE
    FREE Resources
    Get Started
    Guides
    Healthy Living
    INSPIRATION
    KickStart Crew
    LIVEStream Training
    Matt's Story
    Meal Plan
    Nutrition
    Our Story
    Press
    Recipes
    Shelly's Story
    & Support
    Training Methods
    Travel
    Wilcox Events
    Wilcox News
    Wilcox Trainer Workshops
    Workouts

    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    September 2015
    August 2015
    July 2015
    May 2015
    October 2014
    September 2014
    August 2014
    May 2014
    April 2014
    March 2014
    January 2014
    August 2013
    April 2013
    March 2013

    RSS Feed

Our Services

Private Personal Training
Group Personal Training
KickStart Program
Meal Plans

COmpany

Our Bangor, Maine Location
​Our Brunswick, Maine Location
LIVEStream Group Personal Training
Newsletter/Blog
Apply

More

What Your WILCOX Trainer Wants You To Know
Success Stories
Photo/Video Vault
Privacy Policy
How to Find The Best Personal Trainer for You
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