Using a foam roller is a proven strategy to help you loosen up and feel better FAST.  With a foam roller, you are able to give your muscles a little self-massage. And it’s backed by science to help you feel less stiff almost immediately.
 
Scientists looked at several studies that explored self-myofascial release (the official term for what you’re doing when you use a foam roller), and they found that foam rolling had a BIG impact on increasing joint range of motion.
 
While it definitely worked for both men and women, it seemed to have a slightly larger impact on women, according to the researchers.

ADDED BONUS: if you work on your SMR at our gym in Bangor you get a little Ollie love as an extra added benefit.

➡ TIP: You aren’t limited to using a foam roller for self-massage. Tennis and lacrosse balls, massage sticks, massage “guns,” and other tools that help you target your muscles can also work!
 
If you want to check out more about foam rolling, click here to download our FREE guide: 

https://wilcoxwellnessfitness.lpages.co/foam-rolling-guide/

HAPPY TRAINING!

WILCOX WELLNESS & FITNESS



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​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!

Paige

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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.

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:

1. You’ll save time by cutting back on grocery trips
2. No more stressing over what’s for dinner/lunch every day
3. You’ll eat healthier whole foods
4. You’ll reach your goals faster
5. You’ll waste less food
6. You’ll save money
7. If you have a family, it will help develop healthier eating patterns for life
8. You’ll feel better and have a LOT more energy (and better sleep!)

 
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!