One of the biggest things we hear from our clients is that they want to sleep better at night. 30-40% of people struggle with getting quality sleep on a regular basis. Exercise and nutrition can certainly help you sleep better at night but there is a lot more that you can do to set yourself up for success with quality sleep.
Lack of proper sleep can affect your heart, your waistline, your brain, and even your level of focus and productivity. Your sleep can greatly impact your health, workout recovery, focus, and even your waistline (an important indicator of your well-being!). And… that is exactly why we created this guide to help you Supercharge your Sleep. The good news is that there are simple steps you can take to help improve the odds of getting a great night of sleep EVERY night!
This guide outlines exactly WHY sleep is so important – and how each phase of sleep affects your body and your brain. It also shows you how your sleeping position can make a big difference, and includes fantastic tips to help you improve your sleep.
The guide contains simple lifestyle changes you can make to get more sleep – and improve the quality of the sleep you do get.
This guide is our “thank you” for being awesome. Because of you and your support, we get to do what we love each day – help people move better and feel better!
Feel free to share this with your friends, family or coworkers who might benefit from it. We always appreciate when you share our resources and posts with people you care about!
?Grab your copy right now by clicking here?
Wilcox Wellness & Fitness
Your core keeps you standing and sitting upright, protects your back, and can even affect your breathing, circulation and digestion (you’ll find out how!).
Nearly every movement you make originates from your core. Keeping it aligned, stable, balanced, and strong is integral to your health and well-being! Here are a few really interesting and unusual reasons you probably don’t know about...
1. Did you know that if you have a stronger core, it can actually make you a better runner? A study published in the Journal of Strength & Conditioning Research found that after 6 weeks of core training, runners clocked faster times when running 5,000 meters!
2. A strong core will help you breathe more deeply. When your core is strong, the muscles in your torso are more balanced – and that leads to having a stronger diaphragm and better posture.
Both of those factors can help you take deeper breaths. According to the journal Evidence-Based Complementary and Alternative Medicine, deeper breaths help you relax and reduce stress. (win-win!)
And if you haven’t tried belly breathing (taking a few minutes to breathe slowly and deeply in and out of your belly and up through your lungs), try it! You’ll be amazed at how quickly it helps you to relax.
3. You’ll notice an improvement in your balance. A strong core helps align your posture so you’re not slouching forward. An aligned posture helps keep you upright, which can improve proprioception – your body’s “awareness” of where it is in space.
This is REALLY important- especially as we get older.
4. A strong core also can help keep you agile, active, and moving with fewer aches and pains as you age. We’ve all seen images of elderly people with a bent-over, “stooped” posture. If you take the time to work on your core and posture now, you can save yourself a lot of pain and discomfort later in life.
Since this all is so critically important we have pulled it all together for you in a guide complete with handpicked exercises sculpt a powerful core from the inside out. Click the image below to download the guide now!
Core exercises are especially important if you’ve had an injury; sit or stand all day at work; spend much time in front of a steering wheel, computer, or phone; or if you’re a new mom.
All of those factors can lead to muscular imbalances that, after a while, can contribute to pain and even injury.
Training your core properly can help counteract all that, plus have you standing taller and feeling more confident!
Feel free to share this guide with your friends, family or coworkers who might benefit from it!
Here’s the link to download ←
We hope you LOVE this guide! Let us know what you think!
Wilcox Wellness & Fitness
How I put together 10 lunches in less than 10 minutes.
A few days ago I mentioned that it takes me 10 minutes (or less) to make a week worth of Buddha Bowls (10 bowls) for lunch to feed the 2 of us during the work week. I do tend to exaggerate – but that was not an exaggeration. I literally set a timer and went for it.
A lot of people have asked me how I do this so quickly. And I will say a few things – I have been doing this for a WHILE. (1) I was not this fast when I first started #mealprepping. As with anything, practice makes perfect AND speeds up the process. (2) It comes down to the prepping – preparing your work space, having the right storage containers, etc…. I outline all of that in the Meal Prep Guide that we put out recently. If you don’t have that yet, grab your copy here.
Buddha Bowls can be ANYTHING – mostly plant based, with a good balance of carbs, fat, and protein. The cool thing is, you can throw anything in that you want! Use your dinner leftovers, use the freshest local produce, add lots of greens, include a grain, and top it off with something crunchy.
Here is my step by step of how I whip together 10 Buddha bowls in less than 10 minutes:
Step 1: line up all of your containers
Step 2: get out all of your ingredients
Step 3: add all of your greens to all of your containers
Step 4: batch add all of your veggies. This week I used: bell pepper, broccoli, and cooked beats.
Step 5: add your protein source. This week I had Mike grill up some extra chicken thighs for our Sunday dinner and I chopped these up and added them to our bowl.
Step 6: add your whole grain. This was also a dinner leftover. This week we used faro but you can use quinoa, brown rice, etc… whatever your little heart desires.
Step 7: top it off with something like sunflower seeds, chia seeds, flaxseed, sesame seeds, etc… We used sunflower seeds this week. I love the subtle salty crunchy.
Step 8: the most difficult step of all – stack these up in your fridge. (I leave this job for Mike – he LOVES it – kidding)
D O N E
In the morning you whip one of these bad boys out of your leaning tower of pisa fridge, dress it with your fav salad dressing, and you are out the door.
Having your lunch locked and loaded for the week will make all the difference in the world in terms of your success sticking to your nutrition goals. It is just one less thing you need to think about, worry about, or plan for in the week. AND – it takes next to no time to prepare.
So let me know – are you going to give this a go next week? I hope so! Let me know how it goes for you and what is going to be in your bowl!
E N J O Y!
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Can we support you along your health and fitness journey?
If you are ready to take the first step, we are ready to support you. We will meet you wherever you are and support you along your path with health and wellness. This isn’t our first rodeo – we have a proven path to help people achieve their very best life and form healthful habits that they can sustain for a lifetime. Click the link above to schedule a no obligation call with me to chat about your health and fitness goals. Take the first step by clicking here to schedule that call.
For 9 years I worked as an account manager and I was out to eat with either customers or suppliers at least 4 times per week. Entering this job, one of the more senior reps had warned me that I would gain weight with all of the restruant meals and sitting on long car trips.
I was determined that this wouldn't be the case for me so I researched and researched and figured out how I would be able to stay on point with my health goals even on the busiest of weeks.
Here, years later, I am sharing what I learned from that experience in our Dining out Guide.
Eating on point when you are dining out is so simple if you stick to just a few basic guidelines. We include these guidelines in our Healthful Living Guidebook but I made this Dining Out Guide as an extended version of that so that you will know how to order based on the type of restaurant you are at. With this guide, you will learn how to order like a ninja when you go to:
● Diners, delis and sandwich shops
● Burger joints
● Mexican restaurants
● And so much more!
With this guide you will know EXACTLY what to order to stay on point with your #goals so that you are feeling great and have the energy to do the things that #setyoursoulonfire.
Also – you don’t need to order a boring ole’ salad with grilled chicken on it. There are so many great options at literally any restaurant you go to!
Download your guide here. We hope you love it! Please let us know if you have any questions at all!
Wilcox Wellness & Fitness
We are SO EXCITED to share with you our new Meal Prep Guide. The guide outlines practical tips for making sure you always have a healthy meal ready when you need one. The best part is…. it doesn’t involve eating chicken and broccoli out of plastic containers… unless that is your thing.
Instead, it’s all about how to plan and prep your meals without disrupting your entire routine (i.e., meal prep for “real” people living real, busy lives!).
I made sure the guide has plenty of information on how to store your meals, too, so they don’t end up with “freezer burn” and also so you can avoid that nagging worry in the back of your mind about whether it’s time to keep or toss your prepped creations.
Here are just a few reasons to plan and prep your meals ahead of time:
Your new Meal Prep Guide includes a couple delicious recipes that you can make-ahead to save yourself a ton of time!
One of our new favorite breakfasts (chia pudding) is in there, along with a delicious Beef Stew you can make in the pressure cooker in no time flat.
This guide is another “thank you” for all your support. We want you to know how grateful we are to be able to do what we love each day. That’s all because of you!
→ Click here to download the Meal Prep Guide now!
Feel free to share this with your friends, family or coworkers who might benefit from it. We appreciate it!
Wilcox Wellness & Fitness