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I am constantly looking for quick easy weeknight dinners that my family is going to LOVE. Bonus points if I can prep the meal ahead of time and pop it in the oven just before dinner time. (I don’t know about you but 5pm in my house is crazytown - the 3 year old is S T A R V I N G, the husband is HANGRY, the baby is needy, and I want to get the show on the road!) This dinner was certainly a winner for us! It took about 10 minutes to prep and 45 minutes to bake. I actually prepped this in the morning and refrigerated until dinner time. In the future I am going to batch prep this with my meal prep on Sunday. Awesome-sauce! Do this recipe once or twice and you won’t need to follow the recipe again: Full disclosure - this recipe came from easyfamilyrecipes.com. I found them on a Pinterest search and they are definitely worth checking out!
I hope your family loves this as much as we do! ENJOY! Paige Wilcox Would you like more weeknight meal inspiration? Check out the NOURISH section on our website: https://www.wilcoxwellnessfitness.com/nourish.html Sick of meal planning? Want us to tell you exactly what to eat? Give you the grocery lists and ensure you will have the fuel to power your busy days? Download our QuickStart Guide: https://www.wilcoxwellnessfitness.com/quickstart.html Want MORE of this? Join our private Facebook group where we share all of our tips, tricks, and hacks for healthy living. Every Wednesday we share a new healthy recipe just like this one. Join us here: https://www.facebook.com/groups/WilcoxHealthyLiving
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It’s the most wonderful time of the year! The holidays are a time for friends and family and lots of celebration. They are also a time where a lot of people find themselves ‘falling off the wagon’ and this adds a lot of stress to a time that should be savored and enjoyed.
Many people deal with this stress by rationalizing ‘It doesn't matter - I will get back on track in the new year.’ The problem with that is that by slacking off during the holidays you are going to feel like C-R-U-D and come January 1 you are going to be working against a lot of resistance to get back into your healthy habits. ALSO - who wants to feel like C-R-U-D during the most wonderful time of the year? Not me - I want to feel vibrant and full of energy so that I can take in all of the wonderment of the season. PS: food even tastes better when you are feeling good! I wish that I had a magic wand that I could wave to cure the ALL OR NOTHING mentality. I believe that this is the most destructive mentality there is in terms of health and fitness. The ALL OR NOTHING mentality sets people up for a vicious cycle of deprivation and over exercise (which by the way is not sustainable) and total apathy. As the owner of a health and fitness business it is so sad for me to see people vacillate between these two extremes. When these people are our clients, we coach them through the process even when they are in the ALL IN phase encouraging them to embrace the 80 / 20 rule. 80% of the time, be on point with your nutrition and exercise so that the other 20% of the time you can really enjoy life. 
That means that people can go to the holiday party, enjoy their favorite treats, relax, enjoy themselves, enjoy the conversation without feeling guilty and get back after it the next day with a renewed sense of commitment. SO - what is the solution? Commit to healthy habits that you can sustain for a lifetime. At WILCOX, our mission is to inspire people to enhance their life by forming healthy habits they can sustain for a lifetime. We have identified 5 habits that most people struggle with that will have the most IMPACT on your life. These are habits that you can keep anywhere - traveling, at grandma’s house, with your family, on a month long backpacking trip, caring for a loved one in the hospital - ANYWHERE. Habits bring structure to our lives. 
Habits determine our future. 
So what are the habits that are going to bring structure to our life and set us up for success? 
Super simple, right? Nothing crazy here! We are not talking intermittent fasting, or Keto Dieting, or gluten free / dairy free / (natural) sugar free / fun free. We are talking wholesome habits that you can sustain for a lifetime. And - you only need to be on point with these habits 80% of the time to live a healthy lifestyle - so take the other 20% and LIVE IT UP. These habits were designed for our clients who train with us 3x per week - our sweet spot for getting great results FAST. On your own you are able to - eat breakfast, nourish yourself throughout the day, eat whole foods, and drink your water but most people don’t know what to do when it comes to exercise. Don’t worry - I’ve got you covered. I asked our team to come up with a simple bodyweight workout that you can do on your own at home. 
I hope this helps you stay on track over the holidays so that you can really enjoy that time with your friends and family, live it up at your holiday parties, feel amazing, and enter the new year feeling freaking FANTASTIC! If you are interested in really stepping it up and committing to your health and fitness in the new year, check out our KickStart Program which is designed to help you implement these healthy habits we have been talking about and sustain them for a lifetime. How is that for an amazing gift?
Most importantly - ENJOY this holiday season!
Much Love, Paige Wilcox Interested in our KickStart Program? http://www.wilcoxwellnessfitness.com/kickstart.html Click the link above to learn more. The KickStart Program is designed to help you form healthy habits that you can sustain for a lifetime. The program includes 14 group personal training sessions and a complete whole foods based meal plan. Inspired to get started now? Download this free QuickStart Guide: http://www.wilcoxwellnessfitness.com/quickstart.html This free QuickStart Guide that has been used by many of our clients and is proven to increase your energy levels and help you feel great. This free QuickStart Guide includes a full 7 day whole foods based meal plan, a simple to implement exercise plan, 18 delicious whole foods based recipes, and daily encouragement from our trainer team to help you stick with the program. Want more support? Join our free Facebook Group: https://www.facebook.com/groups/WilcoxHealthyLiving/ Join our free private FaceBook Group - Healthy Living with Wilcox Wellness & Fitness to connect with us live. Daily we post all things healthy living - pro tips for healthy living, recipes, and weekly workouts for you to do at home. We will answer any question you post and we encourage you get involved in the discussion.  One of the best and easiest ways to take care of your body is by staying hydrated. Water makes up roughly 60% of your body and is essential for every one of your cells to function. If the water content in your body drops by even 2%, your mind starts to lose alertness and your body will begin to feel fatigued. A loss of 10% of the body's water can cause physical and mental deterioration, and a loss of 15% - 25% can cause death. Most people know how important staying hydrated is, yet some studies have indicated that 75% of Americans are functioning in a chronic state of dehydration. Symptoms of chronic dehydration include:
This article from foodmatters.com is worth a read if you want to learn more about the symptoms of dehydration We are so lucky to live in a country where we have fresh, clean, drinking water flowing from the tap. We just don’t know how lucky we are to have this available to us. Earlier this year, I took a trip to India to visit my brother. This trip was incredibly eye opening for me. You can not drink the water in India. You can not brush your teeth with the water out of the tap in India. India is incredibly hot and dry. It was about 100 degrees every day I was there. I drank a lot of water. In our travels I noticed women walking along the side of the road carrying huge loads.  I took this photo on the way to an organic spice farm in Goa, India. It was 108º F that day and dry. Just look at the load this woman was carrying. This was on the side of a very busy road where dirt bikes, rickshaws, cars, and livestock were zipping around. I have this photo saved in my favorites on my iPhone. Anytime I think I have it bad or I am having a hard day, I bring up this photo and get instant perspective. I learned that the task of retrieving water on a daily basis for some women living in rural India is a constant challenge. The Water Project reports that nearly 1 billion people in the developing world don’t have access to clean, safe drinking water. Water is the fountain of life and today, all around the world, people are spending the entire day searching for it. The Water Project Reports: “Indian women can take up to six trips a day to gather and transport water. These walks in rural regions can average ten miles a day, carrying up to fifteen liters every trip. The women load jars or buckets on their heads to carry water. The pressure, added with the distance to water sources, creates back, feet, and posture problems. The heat increases their exhaustion, and the chore itself takes away much needed time for other duties. It is a great loss for these women to spend their days fetching water; they are removed from being able to make an income, better care for their children, or in a younger girl's circumstance, be able to get a proper education. It is common for girls in rural India to drop out of school, so as to help carry out the burden of moving water.” How is that for perspective? What is the obstacle that is getting in your way of being properly hydrated? Is it because you are worried about the inconvenience of more frequent bathroom breaks? Don’t like the taste? Would rather drink coffee or soda? It is time to get over these obstacles and commit to getting yourself properly hydrated. Your body is about 60% water… and just a small 2% decrease can significantly impair performance and the way you feel. Our recommendation is to drink at least half of your body weight in ounces each day. This is critically important. If you are not already drinking this amount of water, make the commitment today. Example: If you weigh 200 pounds, you should be drinking a minimum of 100 ounces of water each day. Need motivation to drink more water? Download our strategies here.  Water should be the main drink you consume on a daily basis. We want you to avoid alcohol, sugary juices, and soda because those beverages do nothing to serve you. Not only that, they’re loaded with sugar that will spike your insulin. It places a heavy load on your body to detoxify from it, which is the exact opposite of what we’re trying to achieve with proper hydration. Hope this helps provide you with a little perspective and tools and resources to commit to proper hydration. Cheers! Paige Download our habits tracker here: www.wilcoxwellnessfitness.com/habitstracker Enter your contact information to receive some free tools and resources to support your habits for massive impact. Visit the link above to sign up to receive more support from us. We will send you information via email to help support your habits for massive impact including a printable habits tracker that you can use to measure your progress within the next 21 days. Join our Healthy Living FaceBook Group: https://www.facebook.com/groups/WilcoxHealthyLiving/ Join our free private FaceBook Group - Healthy Living with Wilcox Wellness & Fitness to connect with us live. Daily we post all things healthy living - pro tips for healthy living, recipes, and weekly workouts for you to do at home. We will answer any question you post and we encourage you get involved in the discussion. Join Wilcox Wellness & Fitness’ mailing list: http://www.wilcoxwellnessfitness.com/keep-in-touch.html Many people ask what our trainers eat in a day. Katie Norwood is our senior trainer, and is an amazing athlete and person. Since January of this year, Katie has already run over 1,300 miles! She has also completed four Ironmans and run the Boston Marathon. Besides being a great athlete, Katie also loves helping others fall in love with fitness. She is often seen munching on healthy snacks here and there between her training sessions at the gym.  This is from Katie - what she eats in a day. Being a personal trainer, I am on my feet all day and am constantly in-between clients trying to scarf some food down! At work, I know that I get one chance to show people that working out can be the best part of their day so I constantly need to be ON POINT. A lot of people have been asking lately what I eat in a day with my busy schedule. The key for me is to prepare and plan my meals and snacks so that I can nourish myself throughout the day. 4:30 am // Wake up call! 4:35 am // I drink 16 oz of water. 5:00 am // Overnight oats - this is filled with healthy carbs and protein. This keeps me going and energized until my mid-morning snack! Check out our recipe here: www.wilcoxwellnessfitness.com/overnight-oats 8:00am // Apple with peanut butter I also make small snacks that I can eat if I am busy in-between clients so I always have SOMETHING to nosh on. Grapes or some sort of nuts. 11:30 am // Berries/Watermelon  1:00 pm // Lunch is a salad loaded with veggies, avocado, and chicken or tuna. The protein gives me fuel and energy. 4:30 pm // Rx bar - very filling and satisfying - also made from whole foods with very few ingredients 7:30 pm // Steak and sweet potato with onions and peppers. 8:30 pm// Popcorn- either Boom chica pop or Skinny pop I have popcorn EVERY NIGHT. It satisfies my sweet tooth and has healthy carbs in it! Everyday: a gallon of water and 12oz of green tea or Kombucha! There you have it - what our senior trainer, Katie eats in a day. Katie eats very well so that she can perform at her best both in life and in her athletic pursuits. She follows our Habits for Massive Impact in terms of nutrition. Here they are:  It is also important to note that as long as you are on point following these guidelines 80% of the time the other 20% of the time you can really enjoy yourself and indulge in your favorite foods and activities. Enjoy! Paige & Katie Download our Overnight Oats Recipe www.wilcoxwellnessfitness.com/overnight-oats.html Get Inspired by our Favorite Recipes https://www.wilcoxwellnessfitness.com/nourish.html Join our Healthy Living FaceBook Group https://www.facebook.com/groups/WilcoxHealthyLiving/ Join our free private FaceBook Group - Healthy Living with Wilcox Wellness & Fitness to connect with us live. Daily we post all things healthy living - pro tips for healthy living, recipes, and weekly workouts for you to do at home. We will answer any question you post and we encourage you get involved in the discussion.  Last month, my husband and I attended a conference in Toronto with many of other ‘heart-centered entrepreneurs’, and it was amazing. During the conference we had the privilege of watching presentations from thought leaders like Simon Sinek, Lewis Howes, and Danielle Laport to name just a few. The theme of the conference was going after your moonshot. A moonshot is defined as an ambitious, exploratory and ground-breaking project. Google defines a moonshot as a project or proposal that (1) addresses a huge problem (2) proposes a radical solution (3) uses breakthrough technology. JFK had a moonshot… “WE CHOOSE TO GO TO THE MOON. NOT BECAUSE THEY ARE EASY BUT BECAUSE THEY ARE HARD. BECAUSE THAT CHALLENGE IS THE ONE WE ARE WILLING TO ACCEPT.” - JOHN F KENNEDY We also got to hear from Naveen Jain who is an entrepreneur and philanthropist drive to solve the world's biggest challenges through innovation. Jain is the founder of a company called Moon Express - the only company to have permission from the US government to leave earth orbit and land on the moon. Jain’s company is working to develop technologies to harvest planetary resources on the moon in order to develop infrastructure to make humanity a multi-planetary society. To me this is just incredible - Jain is not an engineer, or an astronaut, or trained in anything related to leaving earth orbit. He just has big dreams and sees an opportunity to make humanity a multi-planetary society. We live in a world where we can go to the moon if we want to. The sky is no longer the limit. There are no limits.  Need help getting inspired to set that Big Hairy Audacious Goal? Take a look at our free Goals to Stir your Soul Workshop to get inspired.
So - what is your moonshot? What are you working on? Does it set your soul on fire? I would love to hear from you! Paige Last week, my family and I took a three day hiking trip to the Zealand Falls Hut in the New Hampshire White Mountains. We were doing a ‘fill in’ to bridge the gap between the summer crew leaving and the fall crew arriving.  Our responsibilities were to cook and serve breakfast and dinner to the 30-50 guests, clean the hut, and deliver the weather report. My dad was really the leader of this entire operation - he has been volunteering for the AMC for 30+ years.  It was our 3 year old son, Hazen’s first hike in the white mountains and he did incredible - hiking the 2.8 miles up and down on his own. He loved scrambling up over the rocks. It only took a little ‘trail magic’ and encouragement to keep him going on the flat spots.  While we were in the hut, we had the pleasure of meeting many amazing people, one of whom was Greybeard. This is Dale Sanders trail name. Dale is a thru-hiker on a mission to hike the entire Appalachian Trail. As if that wasn’t impressive enough - at 82 years old, Dale is working on setting the world record to be the oldest person to complete the mission.  The Appalachian Trail or the A.T is about 2,200 miles in length extending between Springer Mountain in Georgia and Mount Katahdin in Maine. Thru-hikers carry everything they need in their pack and camp along the trail. Occasionally they are able to stay in huts like Zealand Falls and enjoy a delicious meal or two and a nice warm and more importantly, dry place to sleep. Dale anticipates his trek will take him six and a half to seven months - hiking from Georgia to Maine and he is on target to finish before the end of the year. When we first encountered Dale at the hut, he looked a little listless, he was ready for that meal and a bunk to lay his head. He had a just come from 8 days straight on some really tough terrain sleeping under the stars and on this day completed 10 miles - just a reminder, Greybeard is 82!! The neat part was, once he got a little nourishment in his system he perked right up and started sharing stories about his journey. The next morning you would have thought he was 32 as he put on a performance at breakfast with his “spirit dance” to inspire the 40 other people in the hut to live life without limitations and believe in yourself and what you can accomplish . If you ever have the opportunity to talk to a thru-hiker - I highly recommend it! Their perspective on life and what is important is absolutely incredible, Greybeard is a prime example of that. What an experience for him and everyone he comes into contact with. I asked Dale over dinner what motivated him to keep going - he told me that he is hoping to inspire others to adventure and to never put limits on yourself no matter the challenge in front of you.
Imagine that - this 82 year old man - out on a 2,200 journey - in the wilderness for months and he is driven by inspiring others. I told Dale that I wanted to share his story with you all and he was thrilled. Let’s all take a little inspiration from Dales sweat, gumption, determination, and his journey. Imagine being Dales age - 82 and deciding that you were going to do something this epic - just to inspire others. To me, that is the definition of living life without limitations. Dale is 82 years old and still living a life of epic adventure. Thank you Dale, for inspiring me and for allowing me to share your story! Happy Training! Paige To read more on Dale’s journey, check out: http://www.greybeardadventurer.com/ If this story inspired you to commit to your own health and fitness, download our free QuickStart Program here and get started today at home: http://www.wilcoxwellnessfitness.com/quickstart.html
If you normally find broccoli, summer squash, or zucchini purchased in the supermarket too bland for your taste buds, try growing them for yourself. When they’re as local as your backyard, they’ll be fresh, organic, and flavorful. Further, kale plants will keep producing all season long, even after a few hard frosts—great for several healthy side dishes. And hot pepper plants, like Jalapeños, can be brought indoors to beautify your home for the winter, and then put back out to fruit the following summer. Finally, growing your own veggies, you’ll often be pleasantly surprised by what you find. This harvest yielded conjoined summer squash—two for the growth of one! *Warning: one summer squash or zucchini plant is enough for one family. You will receive so much healthy fruit from a single plant that you’ll have to get creative with what you do with them. Try using them up in soups that you can freeze or can. (Contributed by our brand spankin new trainer, Kenny Darling) Happy Training! Wilcox Wellness & Fitness  We often receive questions about exercising while pregnant. This is a topic that I feel passionately about as a mother who has enjoyed the benefits of being active during both of my pregnancies, and as an owner of a health and wellness facility. There's a lot of different information about this topic on the internet, and many doctors have different opinions on the type of activity that a pregnant mother should engage in. Personally, I was devastated when a nurse at a major OBGYN clinic told me off the cuff that I should discontinue my exercise when I was 3 months into my first pregnancy. After a little research, I soon learned that her recommendation was outdated. In 1998 when the American College of Obstetricians and Gynecologists changed their position on exercise during pregnancy deeming the benefits outweighing the risks. Making the decision to continue working out (particularly in a controlled, safe training environment) is a very personal one. I worked out all throughout my first pregnancy (up until 37 weeks) and I had a great pregnancy and an even better delivery. Even on days where I felt nauseous, if I could just get moving, the nausea would subside and I would feel ‘normal’ again. I am now about halfway through my second pregnancy and enjoying the benefits of being active. As with anything, we recommend doing your own research and determine if the benefits of an active lifestyle will outweigh any potential risks. Here are a few of the health benefits to the mother and baby that were factors in my decision to continue working out throughout my pregnancies. Health Benefits for Mama |
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