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This time of year is all about giving, which is good for everyone! It’s not just beneficial for the people who receive a gift, but also (maybe even more so) for the people who give the gift. Did you know that there’s actually a phenomenon called the “Helper’s High,” which is similar to a runner’s high? Basically, it’s the flood of the feel-good emotions that are released whenever you help someone (which also includes giving thoughtful gifts). According to the Cleveland Clinic, giving to others can help: ● Lower your blood pressure, ● Boost your self-esteem, ● Reduce depression, ● Lower stress, ● Make you happier and even ● Live a longer life. Pretty amazing, right? Want some inspiration for health related gifts this holiday season? Download our Healthy Holiday Gift guide here: https://wilcoxwellnessfitness.lpages.co/holidaygifts/  Scientists are still figuring out the “whys” behind this effect, but researchers doing MRI studies of people who gave to charity found that their brain’s “reward center” was stimulated, releasing all those feel-good endorphins.
This kind of good-for-you high is actually pretty addictive – just like a runner’s high! That’s probably why doing a favor (or performing a “random act of kindness”) is a surefire way to turn around a bad or stressful day. Happy Holidays! 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!
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Just ran into this beautiful soul in the waiting room at the dentist. Ann started training with us earlier this year due to lots of encouragement and gentle nudging from her daughter who is also a client. In the waiting room today, Ann gushed to me about how her whole summer was transformed because of her commitment to training with us. Best of all, she is now hopping in and out of the boat at her family’s camp without the assistance that was required last year. Amazing.  Ann - you are getting younger every year. Congratulations to you my friend - we are so very proud of you. For me, this is what it is all about. Encounters like this in the dentist office give me LIFE. knowing that the work that we do makes other people’s lives better makes it all worth it. It’s not about what you do or can do in the gym that matters. It’s about what you do in the gym that prepares you to live your life to the absolute fullest. ❤️Paige 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! 
I have 2 scary facts for you ...
1. The more “ultra-processed” foods you eat, the more likely you are to do worse on heart-health tests. 2. Most people get more than 50% of our daily calories from ultra-processed foods! “Ultra-processed” foods are basically grab & go manufactured foods – processed meats, chicken nuggets, soft drinks, cookies & cakes, chips, etc. – that contain unhealthy fats, starches, added sugar, and artificial flavors, dyes, and emulsifiers. Scientists from the Centers for Disease Control and Prevention found that for every 5% jump in calories from ultra-processed foods, people’s cardiovascular health dropped! So, adults who ate approximately 70% of their calories from ultra-processed foods were half as likely to have "ideal" cardiovascular health, as defined by the American Heart Association’s guidelines. That’s compared with people who ate 40% or less of their calories from ultra-processed foods.
The takeaway: choose WHOLE “REAL” FOODS instead of food products that come in a package! This means lean proteins, lots of veggies & fruits, healthy natural fats, and unprocessed grains.
This info comes from the US National Health and Nutrition Examination Survey, which contained info from 13,446 adults age 20 or older, who completed a 24-hour dietary recall and answered questions about their cardiovascular health. Want to get on a healthy path and clean up your nutrition? Get started with our completely FREE QuickStart program. Learn more here: https://www.wilcoxwellnessfitness.com/quickstart.html Happy Training! Wilcox Wellness & Fitness Join our QUICKSTART Program for FREE by clicking here!It's the most wonderful time of the year! It is the season of giving and sometimes you can feel the pressure to come up with the PERFECT gift for your loved ones. We put together this Healthy Holiday Gift guide to inspire you to support healthy habits this holiday season. This guide includes all of our favorite things - raindrops on roses and whiskers on kittens... kidding! We complied our favorite wellness gifts, fitness & recovery tools, DIY salt soak, tech items, healthy food and drinks, DIY sugar scrub, and more into this guide and we hope it inspires you to put a little wellness into your gift giving this year.  We created this guide because nothing shows you care about someone like giving them the gift of improved health! You’ll find something for almost everyone on your holiday list, and at just about every price point. You’ll find great ideas for: ● Stocking stuffers ● Wellness gifts ● Fitness & recovery tools ● Tech items ● Healthy food & drink gifts
You might even find a few new “must-haves” for yourself! Check it out for yourself right now! 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! 
You know what we think the best thing ever is?
Having a coach teach you how to train! But thats just us... of course! The clients we see each week love the benefit of having a coach: to teach them how to engage their muscles to be strong, to teach them how to use specific pieces of equipment and, best of all, to design training sessions that will give them the results they are looking for.
We often hear clients talk about how much they love to be able to, “just show up and be told what to do.”
We think this is so important because: 1) There is a lot of information in the fitness industry and it is difficult to navigate (unless it’s your full-time job). 2) People have to make thousands of decisions each day. Deciding what to do at the gym, for how long, in what order, and with what type of resistance just isn’t high on the priority list. Having a coach takes care of all of those things and much more. If you are a client, please let us know what you LOVE about having a coach. If you are someone who is on the fence about getting started in a training program, let us know what questions you have. We would love to chat with you! Set up a call here! 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!
Many people think that we are just a training business, but our goal is to help you achieve a LIMITLESS LIFESTYLE. You see, when you commit to a healthy lifestyle with a team of coaches supporting your progress, anything is possible, and that, my friend, is priceless.
A limitless lifestyle is different for everyone, but here a few examples of what living limitless means to our clients.
- Having the energy to play with kids & grandkids - Getting in and out of a kayak with ease - Having mental clarity to be productive and excel at work - ENJOYING hiking, biking, skiing again, free of aches and pains - Having confidence and feeling great What does a limitless lifestyle look like to you? Let's chat about it! Click here to schedule a call with us so we can help you achieve your health and fitness goals. 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! Raise your hand if you’ve ever had a family member or friend make a big deal out of your diet or wellness regimen! (I know I’m raising mine.) With Thanksgiving later this week, many of us will be spending time with family and friends. And while we absolutely love them, sometimes they have strong opinions about what we eat, what we do, and basically everything going on in our lives! It can be challenging not to fall back into old dynamics that leave you feeling like you did when you sat at the children’s table. In this blog post, I’m going to give you some actionable tactics to help avoid that stress, enjoy the holidays, AND stay focused on your goals. Nowadays, “diet” has become a lot like politics/religion – a topic that’s sure to ignite strong debate. Some people have very strong opinions about what’s “right,” whether it’s vegan, paleo, keto, intermittent fasting, etc., etc., etc. And as luck would (not) have it, those same people also seem to notice when you’ve made changes in your diet … and start making recommendations or throwing in their “two cents.” They might think they’re being helpful, but sometimes it can come off as pressure you just don’t need. Especially when they’re egging you on to eat something you don’t want. (Throwback to that time I got yelled at for not filling up my plate a third time at Thanksgiving … ugh!) Here are some ways to avoid the pressure: 1) Have a plan. If you have an idea that the topic will come up, think about how you’ll handle it ahead of time, so any old reactionary “buttons” don’t get pushed. Some additional suggestions are below, but the safest (and easiest) route is to respect the boundaries you’ve set … but also respect their feelings. Remember – it’s always OK to say “no thank you” with gratitude. You might even help them see that moderation is not deprivation! 2) Change the subject. If Aunt Mabel starts to grill you about what you’re doing differently, just say you’re “eating healthy and feel amazing.” And then change the subject to something she’s interested in. “How was your garden this year?” 3) Evade. If someone is trying to guilt you into eating something you don’t want, tell them, “Thank you.” And then say the meal was delicious and you’re feeling full … and maybe you’ll have a slice of that pie later. 4) Don’t bring it up. If food/diet is a sensitive topic, just don’t mention it. Be proactive and keep the conversation flowing about other topics. 5) Talk about politics. JUST KIDDING! Don’t do this! Many times our loved ones – especially older family members who grew up in a different generation – view food as a way of expressing love. Their words can feel like pressure, but when you understand their good intentions behind them, it can help put things into perspective. Basically, the bottom line is to be prepared, have your “go-to” responses ready, and guide the conversation to areas where everyone (including you!) will feel comfortable. Want more tools, techniques, strategies, and recipes to stay on track this holiday season? Download our Healthy Holiday Eats & Treats guide! 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!
When clients first start working with us, many of them are terrified that they won’t be able to ‘keep up in the group training program.’ We totally get this fear, but we assure you that there is no 'keeping up.'
What scares you most about starting a training program?
We offer group personal training - every single training session, every single movement is designed to allow you to be successful. It is our trainer’s jobs to make modifications for you so that you get the most out of the training session. And let me remind you - getting the most out of the training session does not mean pushing the hardest, lifting the heaviest, or going the fastest. It means doing what is right for you in that training session, prioritizing proper form and coaching over anything else so that you get just a tiny bit better every single day.
Seriously… even some of the people who are most nervous about getting started come to just a few training sessions and feel 100% comfortable. If that's not enough - we do have a money-back guarantee - if you start our training program and find that it's just not for you in the first month - we will refund you in full and cancel the rest of your client agreement with no penalty. (Although, (knock on wood) in 7 years of business, we have never had to do this.) Today, I would like to encourage you to listen to the whisper of your heart. I hope I have started the process of helping you overcome the fear of getting started. What other questions do you have for us? Let’s start the conversation! Click here to schedule a no obligation call to learn more about how we can help you achieve your health and fitness goals. 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! It’s here. We’re officially heading into one of the busiest times of the year! Before everything ramps up … let’s take some time to get prepared NOW. A little bit of effort now will help you cruise through the holidays without the stress. Spoiler Alert: It all starts with taking care of YOU. When life gets hectic, one of the first things to drop off our to-do lists is our self-care routine. Which is ironic, since taking a little time for yourself each day will help you do everything else better. Here are some tips to stay ahead of the game: 1. Try to make a simple meal plan each week during the holidays, so you can avoid too many on-the-go meals. Holiday treats are notoriously high in salt, fat, and sugar, which will just leave you feeling bloated and blah. But more importantly, eating sugary foods affects the good bacteria in your gut (that helps you fight off cold and flu viruses), which obviously can have a negative impact on your immune system. What are some easy meals you can throw together at the last minute? Our go-to’s are pan seared salmon with broccoli and quinoa, sheet pan meals, slow cooker ANYTHING, and when the going gets tough and the cupboards are bare - egg, avocado, and sriracha on ezekiel toast. Download our FREE slow cooker cookbook if you want to find some quick and easy meals that won’t take a lot of time! 2. Don’t compromise on your exercise time. Keep your immune system happy and get in at least 30 minutes of moderate exercise (like a brisk walk) most days of the week. One study found that women who walked for a half-hour every day for a year had 50% fewer colds than those who didn’t. That’s because regular walking appears to lead to having more infection-fighting white blood cells. Not only that, but exercise can help you fight stress. When you work out, your body releases more feel-good, mood-boosting hormones. 3. Make a list (or two!). If you have a hectic holiday schedule, start planning NOW so you can do as much ahead of time as possible. Running around at the last minute trying to get everything done is the absolute worst! Put together a checklist of everything you have to do, and then do it (even better, delegate it!). 4. Relax. Make time for family and friends, and enjoying old traditions or making new ones. Let go of expectations of how you think things “should” go, and enjoy them as they are! It’s often the things that happen out of the ordinary that we look back on with a smile. If you’re going to be alone or working over the holidays, make time to mark the occasion! Watch a movie, eat a special meal, or treat yourself to a spa session. If you would like more information like this, please be sure to download our new Healthy Holiday Treats & Eats. This guide has all kinds of information to help you navigate the holiday season with grace and enjoy every minute. We also include some of our favorite recipes like: ● Cran-Bucha Mocktail ● Gingerbread Cookie Smoothie ● Decadent Hot Chocolate ● Coconut Milk Eggnog ● Superhero Muffins ● Pumpkin Spice Coffee Frappe ● Almond & Cacao Bliss Balls  This guide includes actionable strategies to help you enjoy every single minute this holiday season while managing your stress. We included some of our favorite recipes for you so you can enjoy the most delicious, warm, festive drinks and treats without all of the unnecessary sugar, artificial flavors & sweeteners, preservatives, trans fats, and other not-so-good-for-you ingredients. 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!
If you don't love kale yet, this salad just might get you there! The al dente texture of the farro, combined with the lemon and garlic flavors in the dressing, make this salad reminiscent of a fresh bowl of pasta. The dressing is chock-full of immune-boosting garlic and digestion-enhancing miso. Kale is one of the most nutrient-dense foods on the planet, so it's beneficial to find ways to enjoy it (if you don't already). The key is in the preparation and recipe selection! This recipe is easy to make, perfect to meal-prep for lunches for your week, and will leave you feeling full and satisfied. Here is the recipe:  Foods to Feel Good About:
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. |
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