 I DON'T KNOW WHO NEEDS TO HEAR THIS BUT… prioritizing yourself isn't selfish, it's essential.
There was a time when I put everyone else before me - my business, friends, and family. I skipped meals, missed training sessions, and ended up completely drained, barely functioning. During this period, I was struggling to manage my Hashimoto's and was constantly EXHAUSTED. I was running on empty, feeling lost and devoid of joy. I pushed through for everyone else's sake until I realized I couldn't give what I didn't have. I had to take care of myself first to truly be there for others. Here are my life-changing non-negotiables: 1 - At least 7 hours of sleep every night 2 - Training sessions 3 times a week 3 - Meal planning for proper nutrition 4 - Staying hydrated Since making these changes, I’m more energized, happier, experiencing more joy and overall, I’m better in all my roles. What's one thing you can borrow from my list to take better care of yourself?
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 Ever feel like your energy levels dip for no good reason? 🤔
It could be the food you’re eating! Most people track their food to get in shape… But what if you started tracking your food to understand how certain foods affect your mood and energy levels? My new FREE “Food & Mood” Journal helps you ⬇️ 🙌 Discover how different foods influence your mood, energy levels, digestive system, and overall well-being. 🙌 Learn to make choices that nourish both your body and mind. 🙌Track the patterns that lead to cravings, bloating, moods, brain fog… And so much more! Curious to see which foods help you feel your best? Just click the link below to grab our NEW Food & Mood Journal for FREE! Food & Mood Journal  First off: “Moderation” is such a buzzword in health & fitness, but what does it really mean?
It can be confusing because (at least on my social media feed) it sometimes looks like indulging in massive amounts of empty calories in one go. To me, that doesn’t seem moderate at all! For me, moderation means:
On a day-to-day basis, that looks like:
What does moderation mean to YOU?  What if a few simple changes to your diet could make ALL the difference?
Sometimes, just one or two foods throw us off without us even knowing it… And identifying those foods can be SUCH a relief! That’s why I’ve created a FREE “Food & Mood” Journal that helps you ⬇️ ✅Track your meals to see how they impact your mood ✅Identify patterns that help you make better food choices for your body’s needs ✅Make simple adjustments to support your digestion, energy, and sleep And so much more. This simple process can be a powerful form of self-care… So if you’re ready to see which foods make you feel your best? Just click the link below to grab our NEW Food & Mood Journal for FREE! Food & Mood Journal  Your inner dialogue creates your outer reality…
And when you tell yourself you CAN reach your goals, making it happen is a whole lot easier. Today, pay attention to the little voice in your head and what it’s telling you — and make sure it’s something POSITIVE. You’ve got this! Positive thoughts, positive life! Was this helpful? Save this and follow us for more on positive healthy living! What’s the difference between “cheat meals” and “wild card meals”? They might SOUND similar, but there's a HUGE difference when it comes to your mindset… And maybe even your long-term relationship with food! 😮 Let's break it down. Cheat meals: ✅ Labels foods as "good" or "bad" ✅ Can lead to guilt when you eat "bad" foods you normally avoid ✅ Might make you overeat because it's your only chance for "forbidden" foods ✅ Can get in the way of your results... and even worse, set you up for unhealthy eating patterns What about wild card meals? ✅ Let you enjoy yummy foods without breaking "rules" ✅ Help create a positive food relationship (no "good" or "bad" labels!) ✅ Are usually planned and enjoyed in moderation ✅ Can boost long-term success because you don't feel deprived Words matter and this is a tiny shift to help you get in the right mindset for long term success with nourishing yourself well.   “What can I do about emotional eating?”
This comes up a lot with our clients. The simplest way to address it? See it for what it is: a habit — NOT a personal shortcoming. Once you see it that way, the key is to find a more helpful habit to replace it with. You can do this by creating what I call a “self-care menu.” Come up with a list of healthy or fun actions that make you feel good — things you can do BEFORE you reach for food to soothe or celebrate your feelings. You can…
Doing these things can help disrupt your old “trigger → behavior” cycle with something that feels good and that you enjoy. AND… this short interruption can help give you some breathing space so you can be more mindful about your next food decisions. Want more help identifying your “triggers” and replacing them with more helpful habits? Just click this link to grab our NEW “Food & Mood” Journal for FREE!  Understanding Progressive Training Programs Looking to boost your fitness routine? Progressive training programs are here to help you step up your game! These structured routines are all about gradual growth and continuous improvement. By pushing your limits in a safe and controlled way, you'll see amazing results. Embrace the key principle of adding small increments of difficulty to your workouts and watch yourself adapt and grow. Incorporating progression into your workouts helps avoid plateaus and keeps your body constantly adapting to new challenges. This method prevents boredom and ensures continuous results. Plus, it effectively builds endurance, strength, and overall fitness. The best part? Progressive training is flexible. It works for all fitness levels, from beginners to advanced athletes. Whether you're just starting or aiming to reach new goals, a progressive program can be customized to meet your needs. For beginners, these programs make tracking progress easy. Gradually increasing the intensity, duration, or complexity of exercises lets you monitor improvements over time. This tracking provides a sense of accomplishment and motivates you to stay committed to your fitness goals. Consistency is key in any fitness program, and progressive training encourages just that. Following a structured plan helps establish a routine that promotes regular exercise and gradual advancement. This consistent effort leads to lasting results and helps build a sustainable fitness habit. Benefits of Progressive Training for Beginners For beginners, progressive training offers a gradual approach that reduces the risk of injury. Starting with manageable challenges and gradually increasing difficulty helps build a strong foundation without overwhelming your body. One major benefit is the emphasis on proper form and technique. Focusing on gradual improvement allows you to perfect your movements and avoid common mistakes that could lead to injuries. This attention to detail enhances safety and ensures effective training. Progressive training also boosts mental resilience and confidence. Successfully conquering each challenge gives you a sense of achievement and boosts self-esteem. This positive feedback loop motivates you to keep pushing your limits and embracing new fitness goals. Another advantage is the support and guidance you receive. Structured programs provide clear instructions on how to progress safely and steadily. This guidance can come from fitness trainers, online resources, or community support, creating a nurturing environment for newcomers to fitness. Engaging in a progressive training program empowers you to take control of your fitness journey. Instead of feeling overwhelmed by difficult tasks, you can approach each challenge with confidence, knowing you have a well-designed plan to follow. This empowerment leads to a positive outlook on fitness and encourages long-term commitment. Getting Started with a Progressive Training Program To begin, first establish clear fitness goals. By defining what you want to achieve, you can tailor the program to align with your objectives, whether it's improving strength, endurance, flexibility, or overall health. Setting specific goals provides direction and motivation throughout your training journey. Once your goals are set, develop a structured workout plan incorporating progressive elements. Include details like training frequency, types of exercises, intensity levels, and progression markers. A well-organized program helps you stay on track and monitor advancements effectively. It's essential to start with a proper warm-up and cool-down routine before and after each workout session. Warming up prepares your body for exercise, reduces the risk of injury, and improves performance. Cooling down helps your body recover and prevents muscle soreness. These practices are integral to a safe and effective training experience. As you progress, listen to your body and adjust the intensity and volume of exercise accordingly. Pay attention to signs of fatigue, discomfort, or pain to prevent overtraining and ensure adequate recovery. Being in tune with your body helps maintain a balanced approach to fitness. In the initial stages, you may encounter challenges or setbacks. Stay patient, consistent, and trust the process. Progress takes time, and with dedication and perseverance, you can overcome obstacles and continue moving forward towards your fitness goals. Tips for Success in a Progressive Training Program To succeed, prioritize proper nutrition and hydration. Fueling your body with the right nutrients and staying hydrated supports performance, recovery, and overall well-being. A balanced diet tailored to your needs complements training efforts and enhances results. Set realistic and achievable short-term goals to stay motivated and track progress effectively. Celebrating small victories maintains a positive mindset and builds momentum towards your ultimate fitness objectives. These incremental achievements create a sense of accomplishment and encourage continued effort. Incorporate variety into your workout routine to prevent boredom and plateauing. Mix up exercises, change intensity levels, or try new activities to keep training exciting and challenging. Adding diversity not only keeps things interesting but also engages different muscle groups for a well-rounded fitness regimen. Listen to feedback from your body. Pay attention to how you feel during and after workouts, identifying areas for improvement or potential issues. Adjust your training based on this feedback to optimize performance, prevent injuries, and promote continuous growth. Finally, prioritize rest and recovery as part of your routine. Giving your body time to rest between sessions allows for muscle repair, replenishment of energy stores, and overall rejuvenation. Adequate rest is essential for progress and helps prevent burnout or overtraining, ensuring a sustainable fitness journey. Achieve Your Fitness Goals with Wilcox Wellness & Fitness Wilcox Wellness & Fitness is committed to assisting individuals of all fitness levels in achieving their goals. Whether you are a beginner or more experienced, our team of knowledgeable trainers and coaches is here to assist you throughout your journey. For beginners, we provide customized training programs that emphasize correct form, technique, and establishing a solid foundation. We recognize that embarking on a fitness journey can be daunting, which is why we create a supportive and encouraging atmosphere to help you feel self-assured and empowered. If you are searching for a "personal trainer near me" in Bangor, Maine, look no further. Our trainers at Wilcox Wellness & Fitness are dedicated to helping you reach your fitness goals. Are you ready to take the first step towards a healthier, stronger you? Contact us today to learn more about our beginner-friendly programs and start your fitness journey with Wilcox Wellness & Fitness. Your future self will thank you!   Success with health and fitness is filled with lots of ups and downs but it is the people who commit to healthy habits for the long term are the ones who achieve long-term success without all the stress and drama.
So decide now... I can't lose if I won't quit. Keep pushing forward, focus on what you can control with your healthy habits, choose the next best move, and watch as your hard work pays off. You've got this! Share in the comments below the one goal you refuse to quit on. Let's cheer each other on and inspire unstoppable success! 🌟 #DontQuit #NeverGiveUp #UnstoppableMindset  How I “do” moderation …
First: I’m sharing things because “moderation” is a big buzzword these days when it comes to health & fitness, but it’s hard to pinpoint what it actually means. It’s confusing, because (at least on my social media feed) it seems to involve someone scarfing down thousands of empty (sugary, high-fat) calories all at once. Which... to me, DOESN’T seem very moderate at all! For me, moderation means:
On a day-to-day basis, that looks like:
What does moderation mean to YOU? Let me know in the comments! |