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With the end of the year rush ahead of us, I want to focus on quick & easy meal tips! I’ve got a great time-saver for you today that will help with dinner in a BIG way. It is a soup starter kit. These handy food-prep bags make getting dinner ready SO fast because you do all the prep work ahead of time. When it’s time to cook, you simply pull your bag out of the freezer, pop the ingredients into a soup pot or slow cooker, add the other ingredients (liquid, protein, seasoning) and you’re on your way to a healthy and delicious meal.  How to make a soup starter kit: Materials: Quart-sized freezer bags, label, permanent marker Ingredients – you’ll want 1 pound (500 g) of veggies for each soup kit For the soup base: Carrots, onion, celery. Optional “extra” veggies: Bell peppers, summer squash, zucchini, sweet potato, corn. To make your kit, chop the veggies, then place in the freezer bag, removing all the air before sealing. Label your bag with contents and date. When it’s time to cook, simply put them in the slow cooker with: ● 1 lb (500 g) – turkey, beef, chicken ● (Plant-based option: Add canned beans and rice/quinoa about 2-3 hours before it’s time to eat) ● Large can of chopped tomatoes ● 1 quart (950 ml) broth ● 1-2 tsp of your fave spices & seasonings – thyme, marjoram, a bay leaf, etc. And let simmer on low for 4-6 hours. Over time, you’ll come up with your favorite variations. You really can’t go wrong! If you are looking for more easy recipes like this, be sure to download our ONE-Dish Dinner Recipe Guide. It is full of all kinds of amazing, simple, and healthy recipes. Here's the link to get the guide: https://wilcoxwellnessfitness.lpages.co/easyonedishdinners/ Enjoy! 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!
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Practicing an “attitude of gratitude” has physical, mental, spiritual, and social benefits.
I know life is hard sometimes – this year, maybe more than most. And that’s partly why being deliberately grateful is so helpful. When our hearts are flowing with gratitude, there’s not much room left for fear or apprehension. Grateful people tend to be happier and healthier than their grumpier counterparts. Saying “thank you” spreads happiness one little bit at a time. So, this year, amid all the hustle and bustle, be sure to express your gratitude on a regular basis. Write a daily gratitude list. Tell someone you appreciate him or her every day – a friend, family member… heck, the delivery driver! It doesn’t matter. Journal, meditate, or engage your spirituality with thankfulness. Here’s a bonus tip: Do this even when you don’t feel like it. I promise it will make you feel better – and that’s always something to be thankful about. <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!
testimonial image text by paige_madeira
We are heading into a “special” time of year for your health and fitness:
The holidays! And not just any holiday - but the holidays of 2020. I want you to be ready and fired up! Earlier this month, I posted about finishing the year STRONG. But there’s something that happens this time of year – it’s like clockwork. During the holidays, a surprising number of people say they are “too busy” to workout and stick to their health and fitness routines. I wanted to talk about the “too busy” excuse... because you are WAY TOO IMPORTANT to let that get in the way! Earlier this year, we had a wakeup call to be grateful and thankful for our health – and we also had a lot of extra time on our hands. Even with that extra time – just an observation here, not a judgment – many of us let our routines slide. Because we were too stressed, too worried, and everything felt too uncertain. Don’t let being “too” anything stand in the way of your wellness! It’s time to get ahead of it, and the time to start is NOW. 
You’ve probably heard of SMART goals before. It’s all about setting specific, measurable goals that are attainable, relevant to your life, and TIME-SPECIFIC. They have a deadline!
Well, we have a big deadline coming up – Dec. 31, 2020. What can you do between now and then so that you feel stong, healthier, and more energized than you do right now? What can you do NOW so you’re not playing catch-up in January and start off the New Year with momentum!? Let’s plan ahead and take action on the things we CAN control. Today, take a few minutes to think about changes you can make. Things like: ● Planning your meals ahead of time ● Finding 20-30 minutes to exercise 3-4 times a week ● Meditating 5-10 minutes a day ● Hydrating yourself - drinking half your body weight in fluid ounces daily Then, take ACTION! I’ll be in your corner, cheering you on! Just comment here and let me know what you are going to be working on to finish this year strong. Photo: my kids in their Christmas jammies - I couldn't resist! <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!
testimonial image text by paige_madeira
This past weekend, we hosted our 6th annual Burpees for Turkeys event to help raise funds to fight food insecurity in Maine. We raised $14,055 between our two WILCOX locations in Bangor and Brunswick, Maine. All of the donations went directly to the Good Shepherd Food Bank to help with hunger relief in Maine.
This event started in 2015 and to date, we have raised $53,742 to help with food insecurity in Maine. We are so proud of the impact that we are able to create through events like this. We are so proud to have the opportunity to scale this event to multiple locations through our franchising program. We are so proud of how our community comes together to help their neighbors. This year was quite a bit different due to the pandemic - we hosted it via Zoom and invited our clients to attend in their comfiest sweatpants with their favorite snacks to cheer (ahem - heckle) our trainer team. 
1 in 5 children in Maine live with food insecurity, meaning they lack the nutritious foods to live a healthy lifestyle.
As a mother, this is devastating to me. I cannot imagine not having the resources to feed my children. Or having to make the decision between feeding my children and keeping our home warm during our cold Maine winters. But… this is a sad reality for a lot of families in our state... mothers are having to make the decision to keep the heat on or to feed their families. That must be an incredible struggle. Knowing that your child is truly hungry and not having the ability to fill their little bellies. I am so thankful for organizations like the Good Shepherd Food Bank and United Way who come together to help end food insecurity in Maine. They are the real heroes of our great state. The Good Shepherd Food Bank is the hub that distributes the food to our local food pantries in Maine. And they are doing an amazing job to help ensure these children and families have the food they need in order to live a healthy life. They have a huge focus of not only filling bellies but by providing nutritious food from local Maine Farms through their Mainers Feeding Mainers Program. Something that I am incredibly proud to support. The Good Shepherd Food Bank is able to leverage the money we raise through our Burpees for Turkeys event and stretch the dollars to do the most good. They can feed a hungry child for an entire week with just a $5 donation. Just $5 per week feeds a hungry child for an entire week. AMAZING! They can provide 3 meals to families in need with just a $1 donation. 
We are so proud to say that with our little event last weekend, we have raised over $14,055. That is over 42,075 meals for Maine families who otherwise would have been hungry.
We are so thankful for the way that our community pulled together to create this kind of impact in our community. We have already started the planning process for Burpees for Turkeys next year and we are excited to have even more of an impact to help end hunger in Maine. Happy Thanksgiving, Team WILCOX Interested in learning more about Burpees for Turkeys? https://www.wilcoxwellnessfitness.com/burpeesforturkeys.html Learn more about the Good Shepherd Food Bank: https://www.gsfb.org/ Join our mailing list: http://www.wilcoxwellnessfitness.com/keep-in-touch.html 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!
testimonial image text by paige_madeira
Hiring a trainer or coach is a GREAT way to fast-track your progress so that you get the results you’re looking for safely, quickly, and more easily (and even have a lot of fun along the way).
But the truth is, finding exactly the right trainer or program or facility for YOU can be pretty confusing. It can also feel a bit intimidating, especially if you’re new to fitness studios and gyms. Simplifying the Process
What questions should you ask? How do you make an informed decision, so you know you’re making the right investment in your health and fitness?
This guide will arm you with the questions to ask so you feel CONFIDENT when it comes to hiring a trainer or choosing a program or new gym. You’ll know exactly what info you need so that you can get the most VALUE for your money, time, and effort. 
Here are some quick dos and don’ts when it comes to hiring a trainer:
Ultimately, you want to hire a trainer who:
We have tons more info, tips, and tricks to help you find the best personal trainer for you! Check out our guide here: https://wilcoxwellnessfitness.lpages.co/bestpersonaltrainerforyou/ 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!
testimonial image text by paige_madeira
"Can I train with you today mommy?"
Of course, you can! I love this so much! I love it because my 2-year-old daughter knows the difference between 'working out' and 'training.' If you aren't sure of the difference there - let me know! I love it because she finds so much joy in moving her body. I love it because she sees the value in investing in self-care. I love how excited she gets when the trainer says she is doing a great job. And yes... her punches are much better than mine for sure. This year has been a weird one... but I choose to find the good. I am thankful that my kids have been able to see that we commit to our health and fitness - that training for us is just like brushing our teeth or eating our breakfast. It is part of what we do and how we live our life. What good has come for you from training at home this year? <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!
testimonial image text by paige_madeira
It’s almost the week of Thanksgiving! And with all of the fun and busyness of the holiday, things can get a little hectic and crazy. Am I right?!
Run to this store… go to that place… pick this up… drop that off… get this done… and the list goes on and on. Figure out how you are going to handle the holidays for the first time during a pandemic... The number of things you need to get done in a day (let alone a holiday week!) are INCREDIBLE. It’s easy to feel drained, rushed, and pressured, and feel like you need to focus your attention on all the things you still HAVE to do. The LAST thing you want to take the time to do is slow down and practice a little gratitude. But guess what? Gratitude is one of the surest ways to protect yourself from getting pulled into the negative, stress-filled, and energy-draining hamster wheel. It can literally help you short-circuit stress before it has a chance to set in. Gratitude is NOT wearing rose-colored glasses and ignoring what you’ve got going on... But it is taking intentional time to notice the GOOD things happening in our lives! 
Did you know that on top of giving you an extra shot of the feel-good hormone serotonin, feeling gratitude actually can CHANGE your brain?
It helps strengthen the connection between the emotional and thinking parts of your brain – and people who have a gratitude practice are less likely to suffer from depression or anxiety. They also are more optimistic in general, less angry, and sleep better! (Win, win, and WIN!) Having a gratitude practice can even help lower your blood pressure and raise your heart-protective HDL cholesterol! Pretty incredible! So, how do you start a gratitude practice that actually feels AUTHENTIC to you and your life? That’s easy. Start just like you would begin a workout routine... slowly. Take a few minutes every day to think about (and even write down) a few things that you feel truly grateful for – and why you’re grateful for them. This isn’t about going through the motions, but about actually FEELING them. If you want to amp it up, place your hands over your heart as you think about what you’re grateful for. (I know this may sound weird, but try it before you knock it!) Over a short period of time, you’ll notice that it becomes a lot easier, and you’re pretty much guaranteed to have a better day because of it. Think of it as an experiment and give it a try – there are no negative side effects. :) 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!
testimonial image text by paige_madeira
The holidays are RIGHT around the corner, and I’ve got your game-plan to help you stay on-track, feel STRONG, and still have FUN! FACT: Chances are the holidays this year are going to look a little (lot?!) different than most other years. ALSO FACT: Being prepared for that difference ahead of time can help you (and your loved ones) avoid disappointment and actually enjoy yourself! It all comes down to being INTENTIONAL with how you spend your time over the next month and a half. This can include planning new/different activities or changing up your holiday traditions and celebrations. Food: Organize your day-to-day meals and plan ahead! What you eat has a powerful effect on how you feel – from your mood to your energy... and it even plays a role in your immune system and sleep. When it comes to your holiday meal traditions, this might be a good year to switch things up! If you usually cook/bake a lot of holiday meals or treats, this is an opportunity to try new recipes… and scale the amount back a bit so there are fewer temptations. :) Focusing on the quality of food vs. quantity can make a major difference.  MOVE! Keep your energy up and immune system healthy by exercising at least 30 minutes most days of the week. This can be as simple as going for a brisk walk.
This is SO good for your mood, and research shows that getting in those 30 minutes can cut your chances of getting a cold in HALF! Be more prepared than usual. This is for your own peace of mind so you can avoid last-minute stress! If you’re doing your holiday shopping online, do it NOW. As you know, shipping times have been all over the place this year. If you normally travel but are staying put this year, come up with some activities ahead of time to help you capture the magic of the season. Ideas: A movie night… a family walk to look at decorations... game night… putting together care packages for those less fortunate. ALSO, super important: ask other household members what they would like to do to celebrate this year! This will add to the festive spirit. Self-care. If you do find yourself feeling down about how this year is different, take some time to acknowledge those feelings. And then do something to take control and lift your mood. Get some exercise, send a card in the mail to a friend, take a hot bath, read a book, hop on a video chat with a family member, bake something healthy for a neighbor, etc. You’ve got plenty of options - the key is just to have a plan, so you don’t have to wing it! And - don't forget the cozy sweatpants!!! I hope these suggestions help spark some new ideas for a happy and healthy holiday season! 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 take 'what's for dinner' off your plate! When you’re ALWAYS struggling to find healthy meal ideas for you and your family (that they will eat!)... and then finding the time to actually COOK them... Not to mention all of the clean-up after you’re done eating. #theworst That is exactly why we put together this Easy One-Dish Dinner Recipe Guide! Inside, you’ll find a dozen of our favorite ONE-DISH recipes that:
These recipes will help to make your life easier, so you can focus on the things you truly care about. Download your free guide here - we can't wait for you to get started! wilcoxwellnessfitness.lpages.co/easyonedishdinners/ 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!
testimonial image text by paige_madeira
Do you keep the promises you make to yourself?
Do your words match your actions? Are you 'all in' and then 'not'? I can’t tell you how many times people say they want to get healthy, to exercise regularly, to eat right… and then they literally behave in every way possible that’s the opposite. I’ve been there too... 
Partly it’s because of the stories they tell themselves.
· “I’m too busy.” · “I can’t afford it.” · “I don’t have the time.” · “My kids are picky eaters.” We usually call these “excuses,” and you can believe them IF YOU WANT TO. But if you want to be a real doer instead of just a dreamer, then here’s what I suggest: · Get clear on what you want and how to get it. · Take the first step, without worrying about the second. (Call it a “leap of faith.”) · Feel the fear and work through it anyway. · Feel the power and the pleasure and the SHEER JOY of growth. Love yourself enough to do what you say you’re going to do. 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!
testimonial image text by paige_madeira
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