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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!
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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!
Celebrating the season while living a healthy and fit lifestyle is not only possible, it’s easy and fun! All it takes is a little planning and creativity. This guide contains simple and delicious recipes that will keep you on track with your goals, while still enjoying everything the holidays have to offer. We’ve included eats and treats that work for nearly every occasion. Here are some tips to stay on track this holiday season:
Bottom line, try to 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. Hope this information was helpful! If you want more of this, be sure to download our Healthy Holiday Eats & Treats Guide. 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! “The Switch Witch” for a healthier Halloween Halloween with is kids can mean candy overload! In fact, according to data from 2013, the average child will eat about 3 cups of sugar on Halloween… That’s equal to 220 sugar packets! That’s over 16 times the recommended amount of sugar. GASP! OMG - our kids are going to be swinging from the rafters for weeks! Last year I learned about the ‘Switch Witch’ and it was a hit - our 5 year old, Hazen is already talking about the Switch Witch again for this year. Meet the Switch Witch. She even has her own poem.  As the poem suggests, the night after trick-or-treating, have your kids set their candy by the door and after they go to bed, you swap it out for a toy they want (Hazen knows EXACTLY what he wants), tickets to a movie or concert, or basically any non-candy item they’d like!
This means they get double the fun of Halloween – not only trick-or-treating, but also a surprise gift when they wake up the next morning. Then you can donate the Halloween candy to a local food pantry, homeless shelter, or the organization Soldier’s Angels (learn more here: Treats for Troops) and get a tax-refundable donation receipt. I hope this helps your family have a healthy (and happy!) Halloween. ENJOY! Paige REFERENCE: www.insider.com/how-much-sugar-the-average-kid-consumes-on-halloween-2017-1 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! So many of our clients absolutely LOVE pizza and I have been on the hunt for a recipe that is healthy and delicious. This is a true winner in my book! For a long time, I have been experimenting with cauliflower crust, and while I do have a few cauliflower recipes that I love, they are incredibly time consuming. This recipe is super simple and you can see me whip it together super fast in the video below. AND - it has just a couple simple ingredients that you could have on hand at all times, so the next time you get that crazy craving - you are able to whip up something healthy vs calling the pizza delivery man. Super simple, right? And just a few ingredients: quinoa, an egg, salt, pepper, baking powder, and oregano. HEAVEN! Quiona is referred to as the 'mother of all grains' and for good reason - it has high in protein and is one of the very few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. Read more here! Here is the recipe from Run Fast Eat Slow:  I hope you love it! Please let me know if you are going to give it a try for your next pizza night!
ENJOY, 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!
We live in a high pressure world - we move fast - life moves fast and we all experience stress at one point or another. What matters is how we handle the stress. We are going to talk through the impact stress may be having on your health and ways to get yourself to relax more.
I hope this information was helpful to you. If you would like to download our FREE Unplug Guide, click here.
Let me know if you have any questions! Lots of love, Paige Truth talk- I just used the smallest kettlebell we have and it kicked my butt! It was a seemingly simple move - a squat with one arm overhead - but I could not get it to save my life. Literally - I went to squat and I could not move. Something was locked up inside me. I was in a group with 6 other people who didn’t seem to have any trouble with this movement. No. Big. Deal. This sort of thing used to stress me out. Am I not good enough? Why can’t I do this? Everyone is better than me. Oh, gosh, this is embarrassing. No. Big. Deal. We are human, we are going to have good days, we are going to have bad days. We are going to have days where we thought we were 13 over the weekend and could waterski like we were the champions of the world and then sit at a computer for 8 hours and then get to a training session and maybe have some mobility issues. No. Big. Deal.  Life happens - you have good days, you have bad days. Some things are harder for you than others - you are better at some things than others.
It is no big deal. Our trainers are here to meet you where you are. Support you. Encourage you, and help you get to where you want to go. Our community is here to support you, encourage you and get you to where you want to go. Nobody is watching for you to use the teeny tiny kettlebell. You will be applauded here for focusing on form with low weight or no weight. You will go farther by focusing on the basics. You will have good days. You will have bad days. The true measure of success is showing up, being consistent, and treating your body right. Lots of love, Paige (and the teensiest, tiniest kettlebell we have) 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! Stress is sneaky. Sometimes you don’t even know that you’re feeling it until you turn your head and your neck hurts, or you feel a tension headache coming on. The truth is, some stress is normal (and even good) … but chronic stress can do a real number on your body. Chronic stress can wreak havoc on your hormones, making you gain weight (especially unhealthy abdominal fat). And it can also take a major toll on your health, paving the way for illness and disease. Below are 24 techniques to combat stress. Be sure to scroll through the images to see all of our tips and strategies. Hope this information was helpful to you! Stress can do a real number on your health – over time, it can add inches to your belly and lead to (among other things!) high blood pressure, diabetes, chronic aches and pains. If stress is making you tired, bloated and frazzled, it’s time to take back control! Download our new UNPLUG Guide here - it will help you unlock your body’s power to feel better – and get even better results from your fitness/nutrition! – in just a few minutes a day. Our UNPLUG Guide will teach you: ● Breathing techniques to unlock your body’s natural relaxation response. ● Tips for building a body that’s resilient, lean and strong. ● Mindset shifts to help you find focus (and keep it). ● Stress prevention tips to keep you on-track – and have more fun! It’s amazing how much better you can feel when you learn to put the power of your body’s built-in systems to work to help you relax, restore, and rejuvenate! Get your copy of UNPLUG and see for yourself! (It’s only available for FREE for a little while, so be sure to download today!)  Click to access your Unplug Guide right now! ←
Hope you find it helpful! Committed to Your Health, 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 Cortisol is a pretty incredible hormone in your body that helps you get up in the morning and start your day feeling energized! It also gives you the “juice” you need when you’re under any kind of threat, to either do battle or run away. But when you have too much of it surging through your body (due to too little sleep, too much stress, or health issues), it can do a HUGE number on your mood and your health. Studies show that too much cortisol can:
As you can see, cortisol is no joke and it’s a super important part of your self-care! Hopefully that is enough evidence to convince you to give yourself permission to unplug and destress every once in a while (preferably daily!) to help keep your hormones in balance. If you haven’t already downloaded UNPLUG, our stress-management guide, definitely check it out for some effective breathing techniques that will work almost immediately to help you relax. (Download it right now by clicking here.) If you’re like most people, it isn’t the actual outside “stressors” that cause all the problems … it’s the way you react to them.
That’s because when your ancestors had to outrun a predator or their life was in danger, they used the cortisol/blood sugar/adrenaline/etc. that got dumped into their systems as part of the natural stress response. But in modern times, that’s not usually the case. As a result, you can get into a chronic stress cycle where those hormones build up in your body, causing serious problems. The most important thing to know is that you’re not a victim of stress – you CAN take control back! Studies show that our thoughts and reactions impact our cortisol levels. Doing a little feel-good mindset work can make a BIG difference! ● In one study, researchers had people write about their most stressful life experiences. When researchers did follow-up tests a month later, the people who recalled those events in detail STILL had higher cortisol levels than before they wrote them down … plus they showed more symptoms of developing a cold than the study control group (which didn’t do the stressful writing). Also, research shows that learning how to be more mindful/aware of your thoughts – and what’s causing them – can help cut back on your stress response. ● According to Healthline, a study of 43 women in a mindfulness program revealed that when they could recognize and describe what was stressing them, they had a lower cortisol response. Being able to catch yourself having stressful thoughts will enable you to take a step back before they get out of control… which means you aren’t constantly reacting to them. How do you do “catch yourself” having stressful thoughts? It’s actually pretty simple. It means becoming more mindful of your body’s cues and listening to the voice in your head. For instance, if you’ve ever noticed that your shoulders are tense, your jaw is clenched, you have a concrete block on your chest, or you are holding your breath, chances are you’ve been thinking about something stressful (even if it’s subconscious). Or if the “voice” in your head constantly says the same negative things over and over again – “I’m so tired!” “I’ll never get this all done!” “No one appreciates my hard work!” “Why can’t they do what I say?” – it’s time to turn things around. The MOMENT you become aware of these thoughts, it’s time to do some breathing exercises … rework your inner language to be more positive … or just step back and take a little break! I realize that can be SO HARD to do, but your body deserves (and NEEDS) it. You can find little ways to escape, reset and unplug every day, by going for a walk, enjoying nature, listening (or playing) your favorite songs, reading, attend a training session, or just sitting and “being.” Studies also show a light-to-moderate workout also can almost immediately cut down on your stress! Here’s an easy homework assignment: come up with 3 everyday things you can do to take a little mental break. These should be “fun” things that make you feel relieved. Now, just find a little time to actually DO them! Bonus point: send us a message and let us know what your 3 things are! Remember, a healthy body is more resilient to stress. Eat right, exercise, get enough sleep, and UNPLUG! :) Lots of Love, Wilcox Wellness & Fitness References: https://www.ncbi.nlm.nih.gov/pubmed/22854015 https://www.ncbi.nlm.nih.gov/pubmed/25497480 https://www.ncbi.nlm.nih.gov/pubmed/24971591 https://www.healthline.com/nutrition/ways-to-lower-cortisol
Healthy Charcuterie Board - how is that for a fun food idea for the next time you entertain friends or family… but first lets talk about something that’s pretty important. In fact, it’s something our clients ask us about all the time!
How do you know the “right” diet or the “right” foods to eat, when you get so many conflicting facts? It can be overwhelming! How do you know what’s fact vs. fiction? Borrowing advice from the Academy of Nutrition and Dietetics (website: eatright.org), helps simplify things a lot. It’s all about VARIETY and not about following a specific diet (low-fat, low-carb, low-sugar, etc.) or cutting out entire food groups... because those kinds of eating plans are really hard to sustain for a lifetime. In a nutshell (pun intended), it’s about eating more healthy, whole foods like veggies, fruits, seafood, nuts, and beans – and eating less processed meats, refined grains, sweetened drinks, or sugary/processed foods. By focusing on the big picture of your eating patterns, you’ll notice huge changes in your energy, how your body feels and looks, and even your mood. Plus, it’s so much easier to make your food and meal choices. One thing that is really interesting is that they even recommend looking at the “big picture” of your veggie intake over the course of a week instead of day-by-day. Every week, they recommend shooting for 1½ cups of dark green veggies, 5½ cups of red and orange vegetables, 1½ cups of beans/legumes, 5 cups of starches (sweet potato, squash) and 4 cups of “other vegetables” (green beans, cauliflower, cabbage, mushrooms, cucumbers, onions, zucchini, etc.). That seems like a lot, but it boils down to 2½ cups a day and gives you lots of options for variety! Our Healthy Snacking Guide is a great place to start to incorporate more of the good stuff into your diet. Speaking of which … we have a really fun entertaining idea for you that is all about variety that will let you sneak in some veggie servings. How about creating a healthy charcuterie board the next time you have family and/or friends over? You’ve probably seen charcuterie boards in magazines or online – they are super trendy right now. Basically, it’s a board (and sometimes even an entire table!) covered with snacks like nuts, fruit, uncured deli meats, veggies and dips/spreads. 
If you want to make a charcuterie board, you can use several of the recipes included in the Healthy Snacking Guide >>click here to download for FREE<< (the cauliflower hummus, baked chicken wings, dried plum poppers, to name just a few). Add some goat cheese, cauliflower and broccoli florets, baby carrots, celery, uncured deli meats, shrimp, fresh fruit, or other favorites.
Your guests will love it! I’m here to help you in your health and wellness journey, and I’m ready to help you take it to the next level! We would love the opportunity to talk with you LIVE to see how we can help you form a plan to achieve your health and fitness goals – or… just get started. Click here to schedule a time to chat with us LIVE! Can’t wait to talk with you! HAPPY SNACKING! 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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