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Don’t like cooking? Try this no-cook, 3-ingredient lunch! It’s a Tuna Stuffed Avocado – a yummy blend of creamy avocado, tangy lemon, and protein-packed tuna. Ready? You won’t believe how easy this is… Here are your three ingredients:
(Told you it was easy!) 
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How many times have I said to myself: Why did I wait so long!? (It’s a lot.) It's a common feeling, right? All too often, we let inertia get in the way when it comes to doing something new or different… Or anything that moves us just the tiniest bit out of our comfort zones. We even do it with our own health & fitness! We tell ourselves: “I’ll start working out next week,” or “I’ll clean up my nutrition on Monday (or after I finish that bag of chips in the pantry).” Here’s your reminder that the best time to start is NOW. It pays off almost immediately in more energy, a better mood, and the pride of knowing that you are doing something GOOD for yourself! As the saying goes, “Something is better than nothing.” If you're ready to take action and finally get on the right track with your health and fitness, let's connect. Drop us a message so we can plan a time to chat!  Commonly Asked Question: “Are organic veggies and fruits healthier?” The answer is… wait for it… it’s complicated! There’s no real evidence that organically grown produce contains more vitamins, minerals, and other nutrients than conventionally grown, according to researchers. But something that organic produce doesn’t have: A layer of pesticide residue! Eating enough fruits and veggies (organic or not) is a key part of a healthy diet — so knowing which ones have the most residue can be good info when shopping! It can help you save money AND upgrade from conventional to organic when it makes sense. Here’s the latest top 12 “Dirty Dozen” fruits & veggies, from the EWG:
Some studies link those pesticides to health issues like hormonal imbalance, weight gain, mood issues, and a bunch of other struggles we’d all rather not deal with. So if you CAN buy these items organic, that may be your best bet. Save this and follow me for more health and wellness tips.  Understanding Fitness Accountability Coaching Fitness accountability coaching is a service where a coach helps you stay motivated and on track with your fitness goals. These coaches provide support, guidance, and encouragement to help you achieve success in your fitness journey. Some key points to understand about fitness accountability coaching include:
 Benefits of Fitness Accountability Coaching Fitness accountability coaching can provide you with personalized support to stay motivated and achieve your fitness goals. This type of coaching offers:
Setting Goals with Your CoachSetting goals with your fitness accountability coach is crucial for staying motivated and achieving success. When you work together to establish clear and achievable objectives, you are more likely to stay on track and see progress. Your coach will help you set specific goals that are realistic and tailored to your fitness level and lifestyle. By outlining these goals, you can measure your progress and celebrate your achievements along the way. Communication is key in this process, so don't hesitate to share your thoughts and concerns with your coach to ensure you are both aligned in pursuing your fitness goals. Importance of Regular Check-InsRegular check-ins with a fitness accountability coach can help you stay on track with your fitness goals. These check-ins provide you with the opportunity to assess your progress, receive feedback, and make adjustments to your routine as needed. Additionally, they offer motivation and support to help you stay motivated and committed to your fitness journey. By regularly checking in with a coach, you can ensure that you are staying accountable to yourself and your goals, ultimately leading to better results and long-term success. Strategies to Stay AccountableTo help you stay accountable in your fitness journey, consider these simple strategies:
Personalized Fitness PlansPersonalized fitness plans are tailored to your specific needs and goals. A fitness coach will create a plan that is unique to you, taking into account your current fitness level, health conditions, and objectives. This personalized approach ensures that you are working towards achieving your desired results effectively. With a personalized fitness plan, you are more likely to stay motivated and accountable, leading to greater success in reaching your fitness goals. Tracking Progress and AdjustmentsDuring your fitness journey, tracking your progress is crucial to understand how your body is responding to your efforts. This not only helps you stay motivated but also allows you to make necessary adjustments to your routine. Tracking can be as simple as keeping a journal of your workouts, noting down your energy levels, and how you are feeling, and keeping track of your sleep quality. It’s essential to regularly assess your progress and make adjustments to your workout intensity, frequency, or exercises as needed. This will ensure that you are continuously challenging your body and moving towards your fitness goals effectively. Overcoming Challenges TogetherAccountability coaching can help you overcome challenges by providing support and motivation as you work towards your fitness goals. When you have someone to hold you accountable, it becomes easier to stay on track and push through obstacles. Working together with a coach can give you the extra push you need to break through barriers and achieve success in your fitness journey. Celebrating Successes and MilestonesWhen you're working on your fitness goals, celebrating your successes along the way is important. It's a way to acknowledge your hard work and keep yourself motivated. Setting milestones helps you track your progress and gives you a sense of accomplishment. Remember, every small victory counts towards your bigger goal. Whether it's losing a pound or running an extra mile, take the time to celebrate these achievements. By recognizing and celebrating these successes, you're more likely to stay motivated and continue making progress in your fitness journey. Long-Term Impact of Fitness Accountability CoachingStudies show that integrating fitness accountability coaching into your routine can lead to long-term success in achieving your fitness goals. Research published by the International Journal of Environmental Research and Public Health indicates that individuals who engage in fitness accountability coaching are more likely to maintain their exercise habits over time. This coaching provides ongoing support, motivation, and guidance, which helps individuals stay committed to their fitness journey. Wilcox Wellness & Fitness Accountability CoachingAt Wilcox Wellness & Fitness, we provide comprehensive support to ensure your success in your health and fitness journey. Our certified personal trainers guide you every step of the way, offering tailored exercise programs, whole-foods-based nutrition coaching, and mindset training. Our supportive community and personalized attention keep you motivated and accountable, helping you achieve lasting results. Ready to transform your life? Schedule a quick call with us today to learn more about how we can help you reach your goals. Click here to schedule a quick call to learn more about how we can help you along your health and fitness journey. Wilcox Wellness & Fitness Client Success Stories  Normally we talk about the benefits of eating whole foods…
Well, let’s flip that script and talk about the likely “benefits” that ultra-processed junk foods bring to the table — that really aren’t benefits at all. Ultra-processed foods are manufactured “food products” like snacks, packaged meals, cereals, etc.) 7 “BONUSES” of Eating Too Much Junk Food
Interested in getting organized in the kitchen so you are cooking more healthy, seasonal, unprocessed foods? Check out our Meal Plans to get set up for success! Lots of Love, Wilcox Wellness & Fitness  Ever stopped to think how much power lies in the food you eat?
I’m not talking just about changing the shape or size of your body… I’m also talking about the energy you have to do the things you love, how well you sleep, and even your moods! Your food choices create a ripple effect… So, next time you’re about to fill your plate, remember: you’re not just feeding yourself. You’re crafting your future self — bite by bite. 💪 If you need help figuring out what to put on your plate for YOUR body and goals, we can help. We've helped thousands of people get true body transformation results in just 4-weeks because we blend both mindset with training & nutrition. If you want more of THAT, let’s talk. Click here to we’ll set up a time to chat.  Don't let food go to waste!
1. Freeze your greens for smoothies: ✔️ Wash and dry your greens ✔️ Spread on a baking sheet and freezer for a couple of hours ✔️ Transfer to freezer bags (remove air from the bag) ✔️ Pop them in the freezer until it’s time for your smoothie! 2. Store herbs in olive oil: ✔️Wash them, chop them, put them in an ice cube tray, and cover them with oil ✔️ Freeze. After it’s frozen through, place “cubes” in a labeled freezer bag ✔️ Next time you need a flavor boost while you’re cooking, just drop in a cube! 3. Batch cook grains: ✔️As soon as you get home from grocery shopping, cook up a pot of quinoa, farro, or other healthy carb. ✔️ Store in the fridge for easy, quick additions to meals during the week.  We’ve all “treated” ourselves with goodies like cookies or chips at some point.
But when it’s more than 20% of the time, it’s something other than a “treat!” We are big believers in moderation — 80%-90% “healthy” and 10%-20% “extras” — but here’s something to try: The next time you're tempted by a sweet treat, pause and ask yourself: "Is this the best way I can show love to my body?" Future you will thank you! 🙌  Grocery shopping is one of those chores most of us love to hate…
But the truth is, it plays a HUGE role in our health, results, and even our wallet! Here are some tips to help you take your grocery shopping to the next level!
 Everyone says they don't have time to meal prep... but my question is... how do you have time NOT to meal prep?
We take just about an hour per week to get ourselves set up for the rest of the week. We cook all the things that take longer to cook: we slow cook our meat for enchiladas, we cook up our quinoa or brown rice, and we roast our sweet potatoes. That way when the dinner time hustle starts, we have a plan, we have options and we can pull our meals together in just a few minutes. It's beautiful and I can't imagine having to wait 40 minutes for my rice to cook on a Tuesday. I'm not kidding. And I realize most people don't do it this way and I think that is the reason that most people struggle with their nutrition - because the workweek is a hustle. And if you don't have a plan - it is a lot easier to swing through for fast food or order pizza. I feel you. And I want to show you how you and your family can get set up for success with nutrition so that you feel better - so that you have the energy to power your days - and so that keep making progress towards achieving and sustaining your health and fitness goals. Click the link below to get our spring meal plan today! |