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Cortisol is a pretty incredible hormone in your body that helps you get up in the morning and start your day feeling energized! It also gives you the “juice” you need when you’re under any kind of threat, to either do battle or run away. But when you have too much of it surging through your body (due to too little sleep, too much stress, or health issues), it can do a HUGE number on your mood and your health. Studies show that too much cortisol can:
As you can see, cortisol is no joke and it’s a super important part of your self-care! Hopefully that is enough evidence to convince you to give yourself permission to unplug and destress every once in a while (preferably daily!) to help keep your hormones in balance. If you haven’t already downloaded UNPLUG, our stress-management guide, definitely check it out for some effective breathing techniques that will work almost immediately to help you relax. (Download it right now by clicking here.) If you’re like most people, it isn’t the actual outside “stressors” that cause all the problems … it’s the way you react to them.
That’s because when your ancestors had to outrun a predator or their life was in danger, they used the cortisol/blood sugar/adrenaline/etc. that got dumped into their systems as part of the natural stress response. But in modern times, that’s not usually the case. As a result, you can get into a chronic stress cycle where those hormones build up in your body, causing serious problems. The most important thing to know is that you’re not a victim of stress – you CAN take control back! Studies show that our thoughts and reactions impact our cortisol levels. Doing a little feel-good mindset work can make a BIG difference! ● In one study, researchers had people write about their most stressful life experiences. When researchers did follow-up tests a month later, the people who recalled those events in detail STILL had higher cortisol levels than before they wrote them down … plus they showed more symptoms of developing a cold than the study control group (which didn’t do the stressful writing). Also, research shows that learning how to be more mindful/aware of your thoughts – and what’s causing them – can help cut back on your stress response. ● According to Healthline, a study of 43 women in a mindfulness program revealed that when they could recognize and describe what was stressing them, they had a lower cortisol response. Being able to catch yourself having stressful thoughts will enable you to take a step back before they get out of control… which means you aren’t constantly reacting to them. How do you do “catch yourself” having stressful thoughts? It’s actually pretty simple. It means becoming more mindful of your body’s cues and listening to the voice in your head. For instance, if you’ve ever noticed that your shoulders are tense, your jaw is clenched, you have a concrete block on your chest, or you are holding your breath, chances are you’ve been thinking about something stressful (even if it’s subconscious). Or if the “voice” in your head constantly says the same negative things over and over again – “I’m so tired!” “I’ll never get this all done!” “No one appreciates my hard work!” “Why can’t they do what I say?” – it’s time to turn things around. The MOMENT you become aware of these thoughts, it’s time to do some breathing exercises … rework your inner language to be more positive … or just step back and take a little break! I realize that can be SO HARD to do, but your body deserves (and NEEDS) it. You can find little ways to escape, reset and unplug every day, by going for a walk, enjoying nature, listening (or playing) your favorite songs, reading, attend a training session, or just sitting and “being.” Studies also show a light-to-moderate workout also can almost immediately cut down on your stress! Here’s an easy homework assignment: come up with 3 everyday things you can do to take a little mental break. These should be “fun” things that make you feel relieved. Now, just find a little time to actually DO them! Bonus point: send us a message and let us know what your 3 things are! Remember, a healthy body is more resilient to stress. Eat right, exercise, get enough sleep, and UNPLUG! :) Lots of Love, Wilcox Wellness & Fitness References: https://www.ncbi.nlm.nih.gov/pubmed/22854015 https://www.ncbi.nlm.nih.gov/pubmed/25497480 https://www.ncbi.nlm.nih.gov/pubmed/24971591 https://www.healthline.com/nutrition/ways-to-lower-cortisol
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This message absolutely made our day today. It takes a lot of guts to join a program like KickStart, to go all-in with your health and fitness, and fully trust a training business like ours to get you the results you are looking for. This is not a responsibility that we take lightly and we OBSESS over the entire experience. Getting messages like this are like rocket fuel to our soul to keep on building, growing, and impacting more lives one by one. "I just wanted to let you know how much I’m enjoying the KickStart Program! I’m learning so much and I am feeling very good about myself for getting out of my comfort zone to do this program with you. I can’t tell you how many times I looked at the website and just decided to wait... for all kinds of different reasons - financial or busy schedule... But this time I made the move and signed up and I am so happy that I did! The positive energy in the training sessions is incredible. And the nutrition advice is really helpful too - that is where I struggle with MOST. I love that I don’t feel alone cause you all have been in touch with support. For me, this is all about learning how to be healthy and feel good and get out of my comfort zone. I’m even looking forward to the training sessions. See you soon!" - Venise M  This is what it is all about! Learning about your body, getting out of your comfort zone, getting just a little bit better every single day, and falling in love with the process. Thank you, Venise! You made our day. We are so happy to be able to support you and encourage you throughout this process. 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 We are so excited to share this guide with you to help you destress your life. We created this ebook to help our clients understand how chronic stress affects their health and their results, and we are so happy to share it with you.  When you understand exactly how stress impacts your system, it can help spur you to take action to find ways to “unplug” and manage it more effectively. Here’s why it matters: Stress does a real number on your system right down to the hormonal level. It can impact your sleep and your appetite, lead to chronic pain, and it can even contribute to diseases like diabetes and hypertension (and all the problems associated with them). That’s not even getting into the emotional/relationship issues it can cause! Your body has built-in tools to help you manage stress, and this guide will teach you how you can tap into them. We have even included three special breathing techniques that could change EVERYTHING for you. One of them is called “box breathing” and it’s something Navy SEALS use to help lower their own stress levels. Click to access your Unplug Guide right now! ← Hope you find it helpful! Committed to Your Health, 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 This high five goes to Gary and Tina Nichols. Gary and Tina have really amazing attitudes towards the shift in how they approach health, fitness, and wellness. In just a couple of months, they have really made an impression on all of us.  Although this process is very new for Gary and Tina, they always show up with a lot of enthusiasm and are willing to push outside of their comfort zone. These two things alone make them so much fun to train! Overall, they both just have a great outlook on their futures here at Wilcox and we can see great things to continue happening for these two. We are excited to see their growth and their successes that will result from their dedication and hard work that they've already shown thus far! Tina & Gary - thank you for trusting us with your health and fitness journey. We feel privileged and honored to support you along your path. Lots of love! the Team at 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 This recipe is going to knock your socks off. It is the perfect combination of sweet and savory, crunchy, and chewy packed with superfood ingredients to nourish your body and soul. Foods to Feel Good About:
Here is the recipe - feel free to play around and use ingredients that are in season.  Hope you LOVE it!
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 We are OBSESSED with this super simple, super healthy chia breakfast pudding. You are going to love this super simple recipe for a healthy breakfast, a mid-afternoon snack, or for when those pesky ice cream cravings strike.  The recipe is included as part of our Meal Prepping Guide. Want the guide? Click here and we will shoot it right over to you! Enjoy! 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
Healthy Charcuterie Board - how is that for a fun food idea for the next time you entertain friends or family… but first lets talk about something that’s pretty important. In fact, it’s something our clients ask us about all the time!
How do you know the “right” diet or the “right” foods to eat, when you get so many conflicting facts? It can be overwhelming! How do you know what’s fact vs. fiction? Borrowing advice from the Academy of Nutrition and Dietetics (website: eatright.org), helps simplify things a lot. It’s all about VARIETY and not about following a specific diet (low-fat, low-carb, low-sugar, etc.) or cutting out entire food groups... because those kinds of eating plans are really hard to sustain for a lifetime. In a nutshell (pun intended), it’s about eating more healthy, whole foods like veggies, fruits, seafood, nuts, and beans – and eating less processed meats, refined grains, sweetened drinks, or sugary/processed foods. By focusing on the big picture of your eating patterns, you’ll notice huge changes in your energy, how your body feels and looks, and even your mood. Plus, it’s so much easier to make your food and meal choices. One thing that is really interesting is that they even recommend looking at the “big picture” of your veggie intake over the course of a week instead of day-by-day. Every week, they recommend shooting for 1½ cups of dark green veggies, 5½ cups of red and orange vegetables, 1½ cups of beans/legumes, 5 cups of starches (sweet potato, squash) and 4 cups of “other vegetables” (green beans, cauliflower, cabbage, mushrooms, cucumbers, onions, zucchini, etc.). That seems like a lot, but it boils down to 2½ cups a day and gives you lots of options for variety! Our Healthy Snacking Guide is a great place to start to incorporate more of the good stuff into your diet. Speaking of which … we have a really fun entertaining idea for you that is all about variety that will let you sneak in some veggie servings. How about creating a healthy charcuterie board the next time you have family and/or friends over? You’ve probably seen charcuterie boards in magazines or online – they are super trendy right now. Basically, it’s a board (and sometimes even an entire table!) covered with snacks like nuts, fruit, uncured deli meats, veggies and dips/spreads. 
If you want to make a charcuterie board, you can use several of the recipes included in the Healthy Snacking Guide >>click here to download for FREE<< (the cauliflower hummus, baked chicken wings, dried plum poppers, to name just a few). Add some goat cheese, cauliflower and broccoli florets, baby carrots, celery, uncured deli meats, shrimp, fresh fruit, or other favorites.
Your guests will love it! I’m here to help you in your health and wellness journey, and I’m ready to help you take it to the next level! We would love the opportunity to talk with you LIVE to see how we can help you form a plan to achieve your health and fitness goals – or… just get started. Click here to schedule a time to chat with us LIVE! Can’t wait to talk with you! HAPPY SNACKING! 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 This is Allison. Everyone say, ‘Hi Allison!’ Allison is the owner of our Brunswick location. Allison lives in Harpswell and enjoys kayaking with her husband, Eric and dog, Moe along all of the amazing coastline and islands that the area has to offer. Allison has been kayaking for many years and has struggled with lower back pain after spending time sitting in her kayak. When shopping for a new kayak a few years ago she asked about a more supportive seat to help increase her comfort in the boat. She was told that she needed to build her core strength in order to support posture through her back, and not rely entirely upon the seat back for support.  One of the benefits of owning a personal training business is that you have access to a lot of training opportunities. Since opening Wilcox Wellness & Fitness in January of this year Allison has been participating in 3 training sessions per week just as we recommend to our clients as the sweet spot for great results. This summer she has noticed an incredible improvement in how she feels in her kayak. She sits upright in her kayak with ease. Not only does her lower back no longer hurt, but her posture allows her to paddle more effectively with her mid-section and not incorrectly with her shoulders. This results in greater power and speed when paddling so more distance can be covered without being fatigued - and that means that she’s able to beat Eric one of their favorite shoreside lobster roll stops. Allison is exploring greater distances this season and spending more time on the water with less discomfort. If you want to have the core strength to get more enjoyment out of the activities that you LOVE, download our FREE guide to help you gain core strength. Hope this is helpful to you in leveling up your ENJOYMENT of all of the activities that you LOVE. Download our FREE Restore your Core Guide here! 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 Consistently nourish yourself throughout the day… This is one of our Habits for Massive Impact – the 5 habits that we know will make the most impact in your life that you will be able to sustain for the rest of your life. Nourishing yourself throughout the day is going to keep your energy levels up, keep your metabolism burning, and help you make better decisions by the time you get to your next meal. BUT – it can get stale eating the same snacks day in and day out. So – we created this Healthy Snacking Guide & Cookbook to put a little pizazz in your snack rotation. We are so excited to share this guide, which features tips for eating “clean” mini-meals and guest-worthy recipes you’ll reach for again and again! These snacks will satisfy your tastebuds, curb your cravings, AND give you healthy nutrients your body needs to feel energized AND satisfied. Click here to download your FREE copy.  WE put this cookbook together after clients asked for more delicious and healthy options that are super simple to make. There are some classics like Monkey Salad, which is fresh and delicious, and also makes an amazing breakfast! If you have kids, they’ll love it! But there are also others you might not have tried before, like Baked Buffalo Wings and Dried Plum Poppers. The ebook also includes suggestions for “clean” swaps and also a portion guide that’s super handy. You can download this ebook right now, and even share it with friends, family or coworkers if you think they might enjoy it, too! It’s my “thank you” to you for your support. Hope you LOVE it! Happy Snacking! 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 Kombucha - oh how I love you, let me count the ways. I know it is a bit of an acquired taste but this elixir from heaven has an incredible way of turning my day around. If I am in a funk and not feeling 100% myself energy wise, kombucha gives me just the lift that I need. If I am craving mint chip ice cream - kombucha can turn that around for me. If I have #overindulged with all the junk food - kombucha is settling to my stomach & soul. This fermented tea juice just turns my day around and I love it! Are you a kombucha lover? What is your favorite brand / flavor? OR - have you tried it and hated it? It is a polarizing topic - I want to know!  PS - I am getting the gumption up to brew my own (again)... any tips or tricks for me? My 4 year old assisted me on the first go round and things went terribly wrong with the culture as you could imagine. Wish me luck! 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 |