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If you’ve ever set out to conquer big goals, whether it’s weight loss, committing to exercise, changing your diet, or even leaving a job or relationship that wasn’t making you happy, it probably came down to this one reason… You had URGENCY. Because you suddenly realized that the pain of changing was less than the pain of remaining the same. And really that urgency is everything when it comes to making change.  Change is a painful experience in many cases. It’s something the human brain is designed to avoid.
But when the pain of staying in your current situation surpasses the perceived discomfort of the change, that’s when you feel motivation and take committed action. If you are looking to make a major life change, first think about how you can create urgency to make it happen. WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
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The biggest obstacle we hear from the people we coach is that they “just don’t have time to cook.” People are SO busy today with work, families, managing a house, and the million other things that come up. So it’s too often that they find themselves grabbing food for convenience – food that not only doesn’t serve their bodies but that also ends up negatively impacting the family and their waistlines. This leads to further guilt and a vicious cycle begins. It is so hard to see these smart, hard-working, and deserving people go down the rabbit hole of convenience because they just don’t know another way. So, we are here to help! 🙂  Check out these strategies for healthy, fast, and convenient meals: 1. Pre-cook proteins, pre-wash and chop veggies. You can do this 1-2 times a week depending on time. I’m a fan of the Sunday Ritual, where you prep and portion for the entire week. How to do this: Simply grill or bake enough protein to sustain dinner each week. You can prep the veggies to be prepared on the spot in the evening before dinner or in advance like the protein. Heck, throw it all on the grill! 2. Purchase pre-chopped veggies. If to the first point you were thinking…”Yeah, but the part I HATE is washing and chopping!” Pretty much every grocery store sells vegetables that are ready to throw in a pan, in the oven, or on a grill. It’ll typically cost you a little bit more, but it’s worth it if this is what it takes to make the right choice. 3. The 10 minute, minimal effort meal. This is one of my favorite strategies! Find a meal that you and your family LOVE that takes no time at all. For us – this is pan seared salmon with whatever veggies we have on hand. To make: get your pan really hot, add olive oil, pat salmon dry with paper towel and season with salt and pepper. Throw the salmon on the pan – it will sizzle – let it cook for a few minutes until you can see the sear up ¼ of the salmon then flip. Cook to desired doneness – about 2 minutes for us. Take the salmon out of the pan and throw in chopped veggies (usually broccoli for us). Season with salt and pepper and another drizzle of olive oil and saute for a few minutes. Plate and amaze everyone! 4. Crock Pot meals. It doesn’t get much easier than throwing a bunch of ingredients in a crock pot in the morning then coming home to a fully prepared meal (and a house that smells awesome). Also requires minimal clean up! This is definitely easy to make in large portions, so you’ve got leftovers! 5. Healthy take-out. This is easier to find than you think. I love Asian restaurants for this because you can almost always find grilled protein and order it with a side of vegetables. You’ll typically be able to get a few servings out of it too, so you’ve got lunch for the next day! I hope these strategies will help you stay on point this season. Tell me… what are your favorite strategies to feed yourself and your family well? WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! There’s this long-standing myth that eating healthy is harder or more time consuming than eating unhealthy. And in the world of convenience that we live in today, it’s simply not true. Whether you’re a fast food junkie, restauranteur, or you love preparing home-cooked meals, ordering salads, grilling proteins and vegetables, and simply picking the healthiest option literally takes the same amount of effort.  The TRUTH is that we tell ourselves it’s harder because it’s an easy out.
We justify the unhealthy options because we’re already overwhelmed. We are addicted to unhealthy foods that do not serve or bless our bodies and we convince ourselves it’s just what we have to do to get through the demands of life. None of this is reality. It’s simply all choice. Whether this is a message you personally needed to hear today or it’s something you want to share with someone you love, it’s a truth that we all must own. I would love to know how this lands with you. Lots of love, Paige WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! We are so grateful for you. I just had to say it today. Because the world is full of enough negativity right now. So, I wanted to give you a little reminder today…. I’m so grateful for you. For sharing this space with me. For reading my words.  And I know I’m not the only one.
You mean so much to so many of the people in your life. Your life, your spirit, and your energy matter in a big way. You are stronger than you even realize. You’ve left your positive imprint on so many people over the years. People remember you and your kindness and are better because of their encounter with you, no matter how big or small. The world is better because you’re in it. You can get through all things. And most importantly… You are loved. <3 Paige WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! When you start a program to get healthy and fit, develop better habits, get out of pain, or whatever the case may be, one thing you probably don’t expect is how your mind transforms. Health and fitness can be very elusive, multi-failure, hard to reach for the majority of people. You may have even thought at one point that it’s just not possible for YOU to achieve your goals, especially when under the influence of prior failures. My first piece of advice is just take the first step. Then the next step, and then the next. If you keep taking a step forward, you eventually arrive at your destination. It’s simple when you look at it like that, isn’t it? It comes down to making the right choices at each meal, to exercise consistently, to go to sleep on time, to drink water, etc.  When you start to build your confidence and see results around something you may have previously believed to be impossible, it’s incredible what areas of your life open up. I’ve seen people grow courageous enough to start businesses or change careers because of their fitness results. I’ve seen people choose to leave bad relationships from the confidence they built through fitness. I’ve seen 50 and 60-year-old previously un-athletic people pursue fitness certifications because of how their results made them feel and the desire to pass that on to others. So, whether you’re deep into your fitness journey or just thinking about getting started, know that if you keep your mind open, success in fitness shows you that anything is possible. Fitness is empowerment to the core. Believe it and be amazed by the expansion of your mind as you see the possibilities. Happy training, Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! What would it look like for you to change just 1% of your daily habits, behaviors, or thoughts? What's the impact of 1% change? If you were flying an airplane and you flew off course by just 1%, there is a great chance you'd end up on another continent, let alone in the place you intended to be. The same thing goes for your healthy habits. If you change just 1% of your behavior, it can add up to big results.  There are no neutral choices in life. Every choice you make every day puts you on the curve towards achieving your goals and finding success, or further from it. But what does 1% change look like? It could be sleeping 1% longer each night (just a few minutes), eating half the cookie instead of the entire thing, adding 1 minute of high intensity to the end of your workout, reading for the time equivalent to 1% of your day. Once the 1% becomes a habit, you add another 1% change, and another... Soon, you've changed your entire life by 1%. You're living a bigger, more vibrant, more inspired life! It's the things that are easy to do, but also easy not to do, that make all the difference. I'd love to know what 1% change you could commit to making today! Lots of love, Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! There is a result that you desire - maybe it’s weight loss, maybe it’s to not get winded walking up hill, or to run your first 5k, or maybe it’s to get off your blood pressure medication. Whatever the goal is, what I’m going to talk about applies. If you or someone you know has ever gone to extreme measures to lose weight – diet pills, surgery, starvation diets, etc – the chances are VERY small that they were successful. And if they were, chances are that they couldn’t sustain the result. I’m going to tell you why… They were chasing a result while ignoring the process. To be successful with anything long-term, whether it’s nutrition, weight loss, fitness, business, performance – literally anything – you have to learn to fall in love with the process. It’s not some grand action that gets you to lose 30 pounds. It’s the accumulation of the choices you make each and every day – the PROCESS – that gets you to the RESULT, not the other way around.
So if you ever find yourself frustrated with progress toward a desired outcome, be sure to stop and ask yourself – “are the behaviors I’m practicing every single day going to lead to the result I desire?” The answer should be pretty clear. And if the answer is “no”, what are you willing to change to make the answer “yes”? I fully acknowledge that habit change is HARD! I don’t suggest going for a full lifestyle overhaul all at once most of the time, but rather be conscious of the choices you’re making each day knowing that each choice brings you closer to your goal or further from it. Neutral choices don’t exist. What choice do you continuously find yourself making in your daily life that you’d like to commit to changing to bring you closer to your goal? Share your insights here! Lots of Love, Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! |