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Get Your Mojo Here // Part 2: Alkalization

5/28/2018

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My dear friend Allison Hopkins who has spent her career in the biotech industry, shared with us last week information on the gut microbiome and the benefits associated with the morning mojo drink.  

For me, it was eye opening.  Who knew that our gut microbiome could be in control of our cravings of all things.  I always knew that when I ate good foods, I craved good foods and vice versa. Those sneaky little critters!  
​

If you missed last week’s blog post, you can catch up real quick here. This week is going to be focused on alkalization. She makes it fun, promise!

Here’s Allison:: Part 2 - Alkalization:

In my last post I focused on how ACV and lemon juice benefit our gut biome, and this week I am going to focus on alkalization.  Alkalization is related to the pH of the body. The pH scale is logarithmic, and ranges from 1-14, with each point representing a ten-fold change.  The lower the pH the more acidic, and the higher the pH the more basic or alkaline.

Research shows that a balanced, slightly alkaline pH, equates with greater health. Our blood pH is always maintained at 7.4 no matter what.  This is critical for life, so as a result our bodies do an incredible job at making adjustments to ensure that our blood pH stays right where it should be.  Two main processes are used by our bodies to ensure this perfect blood pH - Maintenance of an alkaline reserve and acid storage.

Our body maintains an alkaline reserve, mostly in the form of calcium, which our bodies can draw from when our pH becomes too acidic.  But it’s important that we replenish these reserves through the food that we eat in order to prevent the reserve from being depleted.

The calcium reserve is stored in our bones, and if our bodies need to pull from this reserve too frequently and without replenishment through our diet it can lead to calcium deficiency, which is responsible for a number of health problems including arthritis, heart disease, gout, high cholesterol, cancer, acid reflux, and high blood pressure.    

Another side effect of a body that is too acidic is weight gain.  

You have probably seen all kinds of articles claiming that drinking apple cider vinegar or lemon juice can promote weight loss.  Can that really be true? Well, a lot of these claims are tied to the pH of your body!
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The 2nd way that your body will compensate and prevent too much acid from harming your vital organs is to store that acid, and wouldn’t you know it, our bodies store acid in fat and muscle cells!  
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The use of fat cells for storage leads to weight gain as well as difficulty losing weight when the body is too acidic.  Storage in muscle cells results in low energy, muscle cramps, and in extreme cases, chronic fatigue. Some more common ailments associated with too acidic of a pH include acne, joint pain, sleep problems, premature aging, and slow digestion.

So, how does all of this relate to Morning Mojo?  

You might be asking, both apple cider vinegar and lemon juice are very acidic.  How can this possibly help maintain an alkaline environment? Well, while both lemon juice and apple cider vinegar are acidic outside of the body, the end product of digestion are very alkaline.  Therefore, morning mojo actually helps your body maintain an alkaline environment.

In addition to your morning mojo the majority of the foods you eat should be alkaline forming.  Most fruits and vegetables are alkalizing, whereas meats, grains (unless sprouted), most fats, dairy, and all junk foods are acid forming.  

As always, moderation and balance is key.  Don’t be tempted to only eat alkalizing foods as being too alkaline has health risks as well.

Another way to help maintain a balanced pH is to drink plenty of still water, which has a pH of 9.  If you’re struggling to replace your soda at lunch with a refreshing glass of water, this next point might give you some motivation.  
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Colas, including diet colas, have a pH of about 2.5, almost all the way to the end of the acidic scale, and when you drink colas your body pH is dramatically impacted.  In order to compensate your body will start pulling from the alkaline reserve, depleting calcium from your bones. In order to offset one cola you would need to drink 32 glasses of water!!  I think that’s amazing!
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You need 21 times the amount of water to neutralize the effects of one can of soda.  This would prevent your body from drawing the calcium reserve in your body. But 256 ounces - WOW… I drink a lot of water but I am not sure that is possible.  Since this is impossible, this is why it is so important you are eating enough alkaline forming foods to help you maintain an alkaline state.

This is a great segue into our focus for next week, which will focus on hydration.  Remember, the recommendation for water intake is ½ of your body weight in ounces. So if you weigh 150lbs you should be drinking about 75oz of water each day.  Not only will this keep you hydrated, but it will also help you maintain a healthy pH!

From Paige:
GOOD STUFF, Allison!  Thank you!  Hard to believe that soda requires 256 ounces of water to neutralize the pH of one 12 ounce can of soda.  

I also love the supported evidence that the MoJo has the ability to bring us to a more favorable akalized state.  

We hope this has inspired you to give our Mojo a try.  It certainly is an acquired taste - I think it is absolutely delicious - like a fancy lemonade but a lot of our clients absolutely hate it at first.  (They do grow to love it!)

If you are interested in giving it a try, you can download our recipe here:

https://wilcoxwellnessfitness.lpages.co/mojo/

Let us know what you think!

Can’t wait to share next week’s post with you on the benefit of hydration in the body.  

Enjoy!

Paige & Allison

Inspired to give the Morning Mojo a try - download our recipe here :
https://wilcoxwellnessfitness.lpages.co/mojo/

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.

Don't miss another post.  Join our mailing list here:
http://www.wilcoxwellnessfitness.com/keep-in-touch.html

​
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Get your MoJo here // Part 3: Hydration

5/24/2018

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My dear friend Allison Hopkins who has spent her career in the biotech industry, shared with us the past two weeks week information on the gut microbiome, alkalization and the benefits associated with the morning mojo.

Her findings have been eye opening and inspiring.  Pretty incredible that a simple little drink that we can make at home for pennies is so incredibly impactful to our health.  

If you missed last two week’s blog post, you can catch up real quick here: Part 1: Mircrobiome // Part 2: Alkalization.  This week is going to be focused on hydration. She makes it fun, promise!

Here’s Allison:
Hydration is perhaps the single most important attention you can provide to your body.  

Our bodies are made up of 3/4 water.  Three quarters of that water is contained within our cells and the rest make up various fluids such as blood, gastric juices, bile, mucus, and the fluid surrounding our brain and spinal cord.

Water is critical to transportation of nutrients, hormones, and chemical messages throughout our bodies.  Our bodies utilize two main processes, called hydrolysis and osmosis, to support life.

Hydrolysis is the chemical breakdown of a compound due to a chemical reaction with water.  Water is involved in not only helping move food from our mouths through our digestive system, but also, through the process of hydrolysis, breaks down the nutrients from our food so that they are available for our bodies to use, and then carries those nutrients to our cells.

Don’t be fooled - our cells are just hanging around ready to receive those nutrients.  Remember, our cells are made up of water, in fact 75% of the cell is water. And through the process of osmosis, a process by which molecules pass from a less concentrated solution into a more concentrated one, equalizing the concentrations on both sides, our cells are able to receive nutrients.  If our cells are not properly hydrated they cannot receive nutrients from our blood as effectively.

Inside the cells all of the amazing nutrients from our food, including mineral salts and electrolytes, combine to fire up the mitochondria, the power plant of the cell, and the key to a healthy metabolism. But metabolism leaves behind all kinds of waste products within the cell, and water facilitates the removal of waste from our cells.

And, this is just the tip of the iceberg in terms of what water does for our bodies.  Water also regulates temperature. It stores heat like passive solar energy, and helps to cool the body through perspiration.  
Water makes up the synovial fluid between our joints and serves as a cushion that keeps our joints and spinal discs from rubbing together.  

Water is part of our immune system, and like all other cells makes up a significant amount of our white blood cells and lymphatic fluids, which carry toxic substances and carcinogens to the lymph nodes where they can be destroyed and removed from the body.  

Our brains, the most important organ in our whole body, is made up of 85% water!  

We know that water conducts electricity, and within our brain our neurons are constantly sending electrical impulses to send messages to our bodies.  So without a well hydrated brain those electrical functions can’t occur effectively. Ever notice that when you’re dehydrated you have “brain fog”? This is why!

So at the very least, making a habit of drinking morning mojo each morning is a great way to start off your day with hydration.  Even if the thought of drinking ACV and lemon juice is tough to swallow at first, starting your day with a big glass of water is a great healthy habit and good start.  You can always increase the amount of ACV and lemon as you acquire a taste for it.

One closing thought for you to consider.  It is recommended that we drink ½ of our body weight in ounces of water.  

So if you weigh 150 lbs you should be drinking about 75 ounces of water each day.  

This may seem like a lot at first, and you might think that you don’t even feel that thirsty.  How could you possibly drink that much water? Well, we as humans are very good at compensation.  

Our bodies do a lot to keep us ticking without us even realizing it, and this is true in the case of water as well.  Our brain requires a lot of water, and if it doesn’t have the water it needs we will find ourselves in a very serious state.  

So our bodies compensate to ensure that we are able to stay alive even in times of water shortages.  Our bodies will pull water from our cells and deliver it to the brain to ensure that this important organ has everything that it needs.  

But this is at the cost of all of those other systems and processes that I describe above.  We need to be drinking water throughout the day in order to ensure that our cells and bodily fluids are fully hydrated as well.  

By the time our brains start telling you that it needs more water it has already taken a large part of the water it needs from other parts of the body.  By the time you feel thirsty you’re already quite dehydrated, impacting the efficacy of all of your other bodily systems.

So whether our grandparents knew it or not, there is something about starting the day with a glass of ACV and lemon juice.  If for nothing else, it helped to support their hydration.

While research findings and opinions are varied on the topics addressed in this blog series there is a lot of evidence that points towards benefits associated with apple cider vinegar and lemon juice. 
 

As with everything, moderation is key.  And perhaps even more importantly, you need to determine what helps you feel your very best.  Personally, I’ve experienced a multitude of positive results that I believe are associated with incorporating Morning Mojo into my morning routine.  If nothing else, starting your day off with a nice hydrating glass of water can only benefit you and the health of your body.

Inspired to give the Morning Mojo a try - download our recipe here : ​
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Drink up buttercup!

Allison & Paige

Inspired to give the Morning Mojo a try - download our recipe here : 
https://wilcoxwellnessfitness.lpages.co/mojo/

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.

Don't miss another post.  Join our mailing list here:
http://www.wilcoxwellnessfitness.com/keep-in-touch.html
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Get Your Mojo Here // Part 1: Microbiome

5/21/2018

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I am so excited to introduce my dear friend Allison Hopkins to contribute as a guest blogger.  Allison and I have known each other for over 11 years - she is my go to when I want to hash out the virtues of grass fed vs organic or really anything else in life.  We were colleagues for 9 years when I worked in the Biotech industry. We covered the State of Maine together and have clocked hundreds of hours in the car together.
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Let me tell you a little bit about long car rides with curious minds… they discuss a lot.  Allison and I are similar in a lot of ways - we love data, we love analyzing that data, and we love talking about it.

Allison has studied immunology & molecular biology at the master’s level and is the best person I know who can take something super complex like Polymerase Chain Reaction (PCR) and break it down so anyone can understand it.  

Allison has always lived a healthy lifestyle - she is the one that first warned me in my early twenties of the dangers of chemicals in our cleaning and personal care products.  Recently she has invested an incredible amount of time learning about nutrition and exercise - she has recently become Precision Nutrition Certified and has embraced our Habits for Massive Impact, starts her day each morning with our Morning Mojo and works out 3 times per week with our at home workout guide.

I am so excited for you to learn from Allison in this 3 part blog series on our Morning Mojo from a scientific perspective.  I have had the privilege of learning from her for years and I am excited to share her brain with you!

Allison has experienced first hand the benefits of starting her day with the Morning MoJo and in this blog series she is going to share with us her research with WHY this is such a powerful drink for health.  She will share with us the incredible benefits to the Microbiome, Alkalization, and Hydration.

Here’s Allison!
Part 1: Microbiome

I have known Mike & Paige Wilcox for many years (oh the stories I could share...), and as Paige notes, we have enjoyed many inquisitive conversations with each other pondering various curiosities.  The latest of which is the amazing attributes of the Morning Mojo, which is a concoction of apple cider vinegar (ACV), freshly squeezed lemon juice, and freshly grated ginger.

You have probably seen a recent resurgence of these olde timey concoctions.  Some of us may be familiar with the idea of drinking ACV, lemon juice, or both from our grandparents.  So what is it about the come back around these of things, and do they actually work?

Well, I can tell you that I’ve been drinking the morning mojo daily since last October, and I’ve noticed a few benefits for myself.  This past winter was brutal for cold and flu, and I’m happy to say that I made it through the entire winter healthy, despite airline travel, days trapped in conference rooms and exposure to the kids in my life.  Additionally, my allergies to my cats seem to have subsided, and so far spring allergies aren’t bothering me at all.

So is all of this due to drinking the mojo?  Perhaps!

I’ve been doing a lot of reading on nutrition over the past several months, and there are three common themes that I am encountering, all of which lead us to some answers about the benefits of  morning mojo. They are Alkalization, Gut Biome health, and Hydration. Over this and two additional blog posts I will share some of the interesting information that I have discovered about these three influences on our health and well being, and why I think they provide some insight into why morning mojo is an excellent way to start your day and maintain a healthy and energetic body.

To kick off this series I am going to start with the Microbiome of the gut.  You might not think of the term “gut” as a scientific term, yet it’s common to hear the phrase “gut biome” when referring to the relatively new interest in the microbes that live within our digestive system.  “Gut” generally refers to the stomach and intestines. The microbiome is a term referring to a population of bacteria, viruses and fungi, and their associated genetics, in an environment (3). There are microbiomes in all kinds of environments including other parts of our bodies such as the microbiome of the skin, but can also refer to bacterial populations outside of the body, such as the microbiome of a wetland.  

The microbiome has been a topic that has been receiving all kinds of attention in the research arena across many areas of study including the area of nutrition.  In fact, National Institute of Health (NIH) has engaged in a 5 year study to better understand the bacterial population of our gut and its association with disease (3).

Bacteria are very prevalent in our environment and in our body.  We often associate bacteria as something bad. We spray hand sanitizer and antibacterial cleaners all around us to prevent us from these seemingly harmful critters.  But a lot of the bacteria in and on our body are there to help us out and we should think twice before trying to kill all of them.

In fact, there is at least as many bacterial cells in our bodies as our own human cells (5)!  And the majority of those bacterial cells populate the colon and are associated with digestive health.  Our gut bacteria play a much bigger role than you may realize. The bacteria in our gut are directly involved with the breakdown of food, gaining access to all of the amazing nutrients so that our body can use them to keep us strong and energized.  But the population of bacteria in our gut can vary with good and bad bacteria, and the way that we eat can influence the proportion of beneficial bacteria and those who have their own interests in mind over ours.
​

Bacteria have been on this planet longer than we have and they have developed a very keen ability to survive.  They are actually able to influence signals that are sent to our brain that tell us that we’re hungry and cause us to crave foods that support their survival.  This is the root of sugar addiction. Eating refined sugar causes changes in our gut bacteria, resulting in bacteria that need sugar to survive (2). When our gut bacteria gets out of balance we’ll find ourselves craving unhealthy foods.  On other hand, when we develop a habit of eating whole, healthy foods our gut bacterial population will change in response, and before long you will probably find yourself craving an apple over a candy bar or bag of potato chips.
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The morning mojo is a great way to jump start or maintain your efforts in developing healthy, whole food eating habits by supporting beneficial bacteria in your gut that will crave other healthy foods.  Consuming lemon juice and ACV helps to support a healthy gut environment through their role as a prebiotic, not to be confused with probiotics. Probiotics contain the healthy bacteria that support our gut health, and include foods like yogurt, miso, kimchi and sauerkraut.  A prebiotic is a food that beneficial gut bacteria eat, and in the case of ACV and lemon juice is found in the pectin. The pectin comes from the apple skins and from the pulp of the lemon, so when you make your morning mojo be sure to get the pulp out of the lemon too.

Apple cider vinegar also helps to increase stomach acid and delay gastric emptying, providing additional time and help breaking down the food in your stomach.  This helps to aid in digestion and absorption of nutrients from food. Additionally, acid reflux is thought to be due to low acid content in the stomach, so drinking ACV and lemon water can help to reduce these types of symptoms if you experience them.  

Although not directly associated with your gut’s microbiome it is worth noting that ACV is also known for decreasing the release of histamines (4).  Histamines are chemicals released by our bodies in response to an intruding particles like pollin or pet dander. We typically respond to our allergic reactions with over the counter antihistamines, which often leave us feeling groggy.  Apple Cider Vinegar naturally reduces the release of histamines, thus reducing the overproduction of mucus in response, and therefore relieving those unpleasant symptoms.

There are many believers in the benefits of ACV and lemon water.  Some recommend drinking it in warm water to assist with the ramp up your digestive juices first thing in the morning.  Others recommend drinking ACV about a ½ hour before each meal. Personally, I prepare a concentrate using the Wilcox Wellness & Fitness Mojo Recipe and then combine 12oz of water with 2T of concentrate each morning.  If the taste is too strong at first, consider starting with 1T of concentrate in your water and working your way up over time.

She's great, isn't she? I love how she is able to take complex scientific information and give us just the chunks that we care about in a way that is important to us.

I think it is absolutely amazing that our gut bacteria has control over our cravings and we have the ability to change it to crave the good stuff.  

We hope this has inspired you to give our Mojo a try.  It certainly is an acquired taste - I think it is absolutely delicious - like a fancy lemonade but a lot of our clients absolutely hate it at first.  (They do grow to love it!)

If you are interested in giving it a try, you can download our recipe here:
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Let us know what you think!

Can’t wait to share next week’s post with you on the benefit of alkalization in the body.  
Enjoy!

Paige & Allison

Inspired to give the Morning Mojo a try - download our recipe here: 
https://wilcoxwellnessfitness.lpages.co/mojo/

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.

Don't miss another post.  Join our mailing list here:
http://www.wilcoxwellnessfitness.com/keep-in-touch.html

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Behind the Scenes at WILCOX

5/16/2018

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Our #1 core value is continuous improvement.  One of the ways that we are continuously improving is with our TTT sessions (Trainers Training the Trainers) where we are challenged to push the envelope to learn and grow. 

“We practice courage by testing our limits.” Jabari Beato

 Here is a sneak peak at todays TTT (trainers training the trainers).  Nick put the team through a fun and challenging workout using some of the new equipment we had delivered earlier this week.  
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Welcome to the team, Nash Roy!

5/7/2018

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We are so pleased to officially welcome Nash Roy to our trainer team at Wilcox Wellness & Fitness.  Nash is super nice and is very excited to help our clients live a healthy lifestyle.
 
His WHY is super personal – he knows what it feels like to be overweight and what happens when you commit to healthy living. 
 
In High School, Nash weighed almost 300 pounds and as a result was dealing with many health problems.  He says, “Luckily one day I woke up and I was fed up.  At 16 I decided to start a new journey and dedicated my life to fitness and nutrition, learning everything I could in the process. 
 
By the age of 18, Nash lost 100 pounds and competed in his first amateur MMA fight.  It was the experience of being heavy and then committing to healthy living that made him want to pursue a career helping people through a similar experience.    
 
At Wilcox Wellness & Fitness we hire trainers not because they love fitness (all trainers love fitness) but because they love people and they love helping people.  . Nash’s true goal in life is to help and inspire people to not settle and find the true potential in themselves.  Because of this, Nash was a perfect fit for us. 
 
Nash is an ACE certified personal trainer, functional training, and weight management specialist. Even at the young age of, 24, he has more than 5 years of personal training experience as well as 8 years of extensive training in Boxing, Muay Thai, Jiu Jitsu, and Wrestling.
​
You can hear Nash encouraging our clients, talking about the amazing things that can be taken advantage of when you are in good health.  He wants to help people found solace in the physical and mental health that is built from holistic nutrition and exercise. Anything you want in life becomes overwhelmingly more attainable if you have your health and wellness first. 

Please join us in welcoming Nash to the trainer team at Wilcox Wellness & Fitness!
 
Happy Training!
 
Wilcox Wellness & Fitness

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Just keep on moving... One foot in front of the other...

5/1/2018

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This is my (#postedwithlovebypaige) grandfather riding his bike (OK trike) at 92 years old. He was headed to the post office. He could have driven but he chose to keep active and ride the bike. 

My grandfather kept moving his entire life.#useitorloseit. And because of that, he was able to continue to do all the things he loved to do up until just months before he passed away. 

When people come to us to start a training program we always look understand their goals, but most importantly their WHY. 

Everyone (OK - most people) wants to be healthy and fit but everyone's motivation comes from different sources. I have never known anyone with a more solid WHY than my grandfather. 

He had 4 children, 9 grandchildren, and 8 great-grandchildren and he not only wanted to be around for them, he wanted to have experiences with them (fishing in the Florida Keys, imaginary bear hunts, long chats about life), work in their businesses (he ran the laundry and did the trash run for my cousin's rental business - good luck if you tried to keep up with him.... he did this rolling stop thing with the truck where he expected you to get out before he put it in park #tuckandrollkid), and most importantly 'not be a burdon' to anyone. 

Let me tell you... he was one special guy. He was one of the inspirations for our business - even though he could never believe in his wildest dreams that people would actually pay to work out. He made me who I am today and I am forever grateful. 
​
#postedwithlovefrompaige #keepmoving#findyourwhy
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Just. Show. Up.

5/1/2018

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99% of success is just SHOWING UP. Showing up doesn’t mean you need to be perfect. Showing up means doing your best and living in that moment.

Show up on days when you aren't feeling it.  Show up on days where you would rather be doing something else.  Show up and you will surprise yourself.

Show up for all aspects of life - career, relationships, health & fitness, spirituality, and self-care.

All you have to do is show up. Do your best. The rest will take care of itself. ​
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Follow us on Facebook for more inspiration on the daily!

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