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This month we’re focused creating more RESILIENCE in our life.
PERSONAL RESPONSIBILITY - mental toughness, resilience whatever you want to call is the thing that will help you accomplish literally anything you want in life. And the good news - is this is a muscle that you can grow with a few simple actions. - Action #1: Hold yourself accountable. When you “own your outcome” and take personal responsibility for your life… your decisions, actions, and overall how you spend your time take on a whole new meaning. - ACTION #2 Expect that life is going to happen and don’t let it derail you. There will always be obstacles and these obstacles are a chance to grow and learn and tighten your resolve to your health and fitness goals. - ACTION #3 Focus on the positive. Check your inner dialogue… and when it turns negative, flip the script ASAP so you don’t end up derailing your progress. (Or worse, quitting altogether.) - ACTION #4 Take ACTION. Action is the antidote to anxiety so follow through on the tiny micro-commitments that you make to yourself that move you closer to your health and fitness goals. Commit to taking ACTION especially when you aren’t feeling like it. If you’re ready to commit to your health and fitness and want to see if our training program could help you establish healthy habits that you can sustain for the rest of your life, book a call with us to see exactly what our process looks like and if our training program is the right fit for you!
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 You will love this salmon marinade recipe!
It’s fast and easy – and there’s very little cleanup involved. Salmon is packed with good-for-you omega-3 fatty acids, and if you happen to have leftovers, it’s GREAT in a salad for lunch the next day. 💡TIP: If you don’t have a grill, you can bake this for 10-12 minutes in a 400ºF/200ºC oven. Keep your eye on it and take it out of the oven as soon as it starts to get flaky. 5-Ingredient Marinated Salmon (serves 4)
In a small bowl, whisk together the coconut aminos, mustard, garlic, and olive oil until it emulsifies. Pour over the salmon and let marinate at room temp for 10-15 minutes (tops!) While it’s resting, preheat your grill to 400ºF/200ºC. Brush the grill grates with oil to prevent sticking. Place the salmon on the grill, skin side down, and grill for 4-5 minutes, then turn over. Cook for another 4-5 minutes, until the salmon is cooked through and begins to flake. Serve with a side of veggies and sweet potato. Yum! (Tag us with a pic if you make it! 🙌)
Let's hear it for Maggie!
When she first started our program, going for a walk with her husband was a chore, but now she's excited about hiking and adventuring in New Zealand with her sister! Maggie's transformation is incredible. Not only is she fitter, but she's also feeling more confident and comfortable in her body, which has positively impacted her work with her two autistic children. We are so very proud of you, Maggie! Keep up the amazing work! If you're ready to start your own transformation, let's talk! Click here to schedule a no-obligation call and learn how our program can help you feel your very best. More client success stories to binge...
If you are inspired by these client success stories and want to see how you can live your life to the fullest and inspire others, then let’s plan a time to talk. Click here to schedule a no obligation call to set up a time to chat!
 This recipe is a good “emergency” meal to keep in mind when you need something fast & easy… but you also don’t have the time or energy to do much cooking.
It’s also a FANTASTIC base for meal-prep meals. 3-Ingredient Healthy Chili (Makes 4-6 servings) - 1 lb lean ground meat (bison, chicken, turkey, beef, or your favorite meat replacement) - 1 jar of salsa (check your ingredients!) - 1 15 oz can of kidney, black, or pinto beans, rinsed and drained Saute the ground meat in a medium pan over medium heat until browned. Stir in the salsa and beans and let simmer until cooked through. That’s it! It’s time to eat! Be sure to tag us if you make this! A lot of the people that I talk with tell me their problem is that they don’t have enough willpower.
And this is really interesting because back in the ‘90s research came out SAYING that willpower is a limited resource. So - if you’re tired, stressed, or have made a ton of decisions during the day, you’re more likely to run out of it. And that of course sets you up for not following through on the health and fitness things you said you would do. But here is the interesting part - new research suggests that ego depletion may only apply if you believe in it. So, if you believe you will run out of willpower, you probably WILL. AND - I think this is actually really great news because it means we can take back control (and personal responsibility!) over your actions — and stop “relying” on that limited resource of willpower! Let me know what you think in the comments!  Vegan “egg” salad? This recipe just might surprise you!
This month we’re talking a lot about resilience — and the chickpeas in this recipe have an added bonus besides providing the base for this “egg” salad. They are rich in vitamin B6, which helps you combat stress. Try using this as a dip, too – so good! Chickpea “Egg” Salad Wraps (serves 4)
Spread a quarter down the center of each of the 4 lettuce wraps or tortillas. Spread a small amount of mayo along one side of the wraps if using. Add lettuce and roll up. Eat and enjoy!  This month we’re focusing a lot on resilience in health and fitness. Did you know that feeling “awe” from nature can help you become more resilient? What’s one of your favorite places that inspires you? Leave your photo in the comments.
 The irony of owning a personal training business is that it can be hard to find time to fit in your own training sessions…
There was a time early in our business when I would sit in my office and say - I will go to the 9am… I will go to the 10am, after I finish this email series, after this meeting, I will go to the 11am session…. All the way until 5pm when I had to scramble to pick up my kids before they turned into pumpkins at childcare. Everything changed for me when I started taking 3 minutes on a Sunday to actually put my training session on my calendar. Now I am able to treat these sessions just like any other meeting I have on my calendar and I am able to show up in a more relaxed and intentional way - even getting my PreTraining done. Your turn! What do YOU do to OWN your outcome? Share it in the comments! Do you want to feel stronger, healthier, and more energetic as you age?
Building muscle is the way to get there! It's a common misconception that strength training is only for bodybuilders or if you weight train, you might get bulky but the truth is that it's an essential part of a healthy lifestyle for everyone. The benefits of building muscle as you age are endless: it can improve your balance and stability, boost your metabolism, and even reduce your risk of chronic diseases. At Wilcox Wellness & Fitness, we believe that you're never too old to start along your health and fitness journey. AND - believe it or not - 90% of the people who start a training program with us either have never trained before or have been outside a training program for a really long time. Our team of certified personal trainers can support you every step of the way as you work through our training program that is tailored to your individual needs and goals. Whether you're a high-achiever, a busy mom, getting ready to retire, or a busy working professional, we can help you improve your health and fitness at any age. Don't let aging slow you down or hold you back - take control of your health and schedule a call with us today to learn more about how we can help you build muscle and feel your best!  Saying NO to something means you have the space to say YES to other things!
That’s why I have learned to set boundaries for myself — especially when it comes to my health & fitness. I don’t drink anymore (except for veryyyyy special occasions). The 2-day hangover and brain fog just isn’t worth it to me. I want to be able to show up for my family, our clients, and myself well-rested, clear and energized. And to me - a mocktail is just as fun as the real deal. What boundaries do you have in place so you can say YES to the things that light you up? |