It's Tuesday, so that means.... TACOS!

Tacos are a staple in our house and we just started adding cauliflower rice and vegetarian refried beans to our ground beef taco mix.

We love it because it stretches the beef and makes sure our kids get some nice healthy vegetables in their meal.

Let me know if you’re going to give it a try!

Here is Brookie showing how she likes to help cook dinner!


​Enjoy!
Wilcox Wellness & Fitness​

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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 people ask what our senior trainer eats in a day. Katie is an amazing athlete and person. Katie works hard all year, not only training and changing the lives of members in our community, but training herself.

​She is always in training for something, whether it is an Ironman, The Boston Marathon, or like you, just training to live.

​Above anything else, Katie loves helping other people fall in love with fitness. She is often seen nibbling on healthy snacks here and there between her training sessions.

​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. On Sunday, I meal prep the snacks and lunches that I will need to sustain my energy. 
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​4:30 am // Wake up call!

4:35 am // I drink 16 oz of water.  

5:00 am // Eqq Souffle cups or Overnight oats – this is filled with healthy carbs and protein. This keeps me going and energized until my mid-morning snack!  ​

Check out our Overnight Oats recipe here:
www.wilcoxwellnessfitness.com/overnight-oats
 
8:00am // Smoothie from our Healthy Living Guidebook!  I will sip on this all morning. 

11:30 am // A quick snack of almonds & berries 

1:00 pm // Lunch is a salad loaded with veggies, avocado, and chicken or tuna. The protein gives me fuel and energy. Sometimes I will meal prep a bag of quinoa and load it. “Kitchen sink Quinoa.” 
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4:30 pm // Either an RX bar or apple with almond butter. Snacking consistently throughout the day on some thing that has carbs, fats, & protein is key. It is a “complete” snack 

​7:30 pm //  Protein like Salmon, pork, chicken, or steak, lots of veggies- i’m obsessed with broccoli and cauliflower, and quinoa. 

8:30 pm // Popcorn- either Boom Chicka Pop or Skinny Pop. I have popcorn EVERY NIGHT. It satisfies my sweet tooth and has healthy carbs in it!  

Every day: 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.  And yes, Katie has days when she does not always eat like this, but when she is on point with nutrition, this is the day! 


Enjoy!
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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!​

Healthy snacks are VERY important in our house.  If you have been following us for a while, you know that 'Nourishing Yourself Consistently Throughout the Day' is 1 of our 5 habits for Massive Impact.  Committing to nourishing yourself throughout the day is important because: 

1 - it keeps your metabolism burning
2 - keeps you well fueled
3 - helps you make better decisions going into the next meal (you know... so you aren't hangry wanting to eat everything in sight.)

In or family, we generally keep snacks VERY simple - think apple + cheese stick, hummus + veggies, cottage cheese + berries but this is a SNACK that we all like to have on hand.  I make a HUGE batch and it lasts us a couple of months.  

Mike brought these peanut butter energy bites into the gym a few weeks ago - sampling to a few our our clients and burned through our freezer stash - and they got RAVE reviews from the clients that tried them.  

Brookie joined me to show you how simple it is to make them - YES - even a 3 year old can make these snacks.

Peanut Butter Energy Bites

40 ounces of peanut butter, melted
4 cups rolled oats
2 cups flax
1/2 cup chia seeds
Honey - measure with your heart
Chocolate chips - optional

Mix all of the ingredients well press into a parchment-lined (and coconut oil sprayed) baking dish. Freeze. Cut into bite-sized pieces and freeze again in individually portioned baggies.
We hope you love them as much as we do!

Lots of love,

Paige & Brookie
















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On the days that I am not feeling like meal prepping or cooking, I am always really thankful for my grocery staples. These are the things I try to keep on-hand so that I am always ready to prepare healthy meals and snacks.

(ProTip: Save this list for when you are in a pinch.)

Staples:

• Low-salt canned beans, tuna, salmon, tomatoes, and marinara sauce
• Whole grain or bean pastas, brown rice, couscous, and quinoa
• Crushed tomatoes
• Peanut butter
• Bags or cans of beans
• Healthy cooking oils and nonstick vegetable spray
• Old-fashioned rolled oats
• Balsamic vinegar and low-sodium soy sauce
• Dried herbs and spices
• Frozen vegetables and fruits packed without sauces, sugar, or added salt
• Almonds, cashews, macadamias and other nuts pack healthy omega-3s, good fat, fiber, and protein

Fresh items:

• Fruit - bananas, strawberries, raspberries, etc...
• Cottage cheese - paired with berries, it’s a great breakfast option
• Yogurt - It has calcium, vitamin D, lots of protein, and it goes with berries and other fruits
• Broccoli, tomatoes, and more whole vegetables and fruits. Get all the colors you can!
• Chicken
• Grass-fed ground beef

I hope this helps make your life a little bit easier on your next trip to the store!


<3
Paige


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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!

Me: "May I please have my meatballs served on broccoli instead of pasta?"
...long pause / puzzled look

Server: "That's a little weird but okay, I will ask the chef."
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This is what healthy choices look like sometimes. Not being afraid to ask the chef to serve meatballs on broccoli instead of pasta. Is it weird? Maybe... but who wants to be NORMAL anyway. You can have your cake and eat it too!

For us, healthy living doesn't mean giving up anything. It means putting more good in so you can get more good out. Indulging in the things that you LOVE and ENJOYING every second and not compromising on your health just because someone might think it's a little weird.

So, who's with me? What are your weird orders that make you happy and fuel your soul?
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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!
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I hope you LOVE this breakfast solution!  Feel free to mix it up and add different veggies - you can even omit the prosciutto completely and use muffin liners instead.

I like to make a double batch of this and freeze what I am not going to eat in the next few days.  Then, I can pull out a muffin from the freezer and reheat it in a snap in the toaster oven.

ENJOY!

Paige

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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Oh my g o o d n e s s, you are going to LOVE this oatmeal.  It tastes like a treat but it is chucker box full of nutrients and nourishment to FUEL your day.  

I am so smitten with this oatmeal that I recorded a video for you to see how simple it is to make.

Recipe: 

• 1/4 cup old fashioned rolled oats
• 1 tablespoon peanut butter
• 1 tablespoon chia seeds
• 1/2 teaspoon raw cacao powder
• 1 tablespoon raw cacao nibs
• dash cinnamon
• water
• milk to taste

Combine all ingredients in a mason jar.  Fill with either water or milk to the 'oats line.'  Let sit overnight in the refrigerator.  In the morning, add milk to reach desired consistency.

ENJOY!  I hope you LOVE it!

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!

I have 2 scary facts for you ...

1. The more “ultra-processed” foods you eat, the more likely you are to do worse on heart-health tests.

2. Most people get more than 50% of our daily calories from ultra-processed foods!

“Ultra-processed” foods are basically grab & go manufactured foods – processed meats, chicken nuggets, soft drinks, cookies & cakes, chips, etc. – that contain unhealthy fats, starches, added sugar, and artificial flavors, dyes, and emulsifiers. 

Scientists from the Centers for Disease Control and Prevention found that for every 5% jump in calories from ultra-processed foods, people’s cardiovascular health dropped!

So, adults who ate approximately 70% of their calories from ultra-processed foods were half as likely to have "ideal" cardiovascular health, as defined by the American Heart Association’s guidelines.
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That’s compared with people who ate 40% or less of their calories from ultra-processed foods.​

The takeaway: choose WHOLE “REAL” FOODS instead of food products that come in a package! This means lean proteins, lots of veggies & fruits, healthy natural fats, and unprocessed grains. 
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This info comes from the US National Health and Nutrition Examination Survey, which contained info from 13,446 adults age 20 or older, who completed a 24-hour dietary recall and answered questions about their cardiovascular health.

​Want to get on a healthy path and clean up your nutrition?  Get started with our completely FREE QuickStart program. Learn more here: https://www.wilcoxwellnessfitness.com/quickstart.html

Happy Training!

Wilcox Wellness & Fitness





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If you don't love kale yet, this salad just might get you there! ​

​The al dente texture of the farro, combined with the lemon and garlic flavors in the dressing, make this salad reminiscent of a fresh bowl of pasta. The dressing is chock-full of immune-boosting garlic and digestion-enhancing miso. 

Kale is one of the most nutrient-dense foods on the planet, so it's beneficial to find ways to enjoy it (if you don't already). The key is in the preparation and recipe selection! This recipe is easy to make, perfect to meal-prep for lunches for your week, and will leave you feeling full and satisfied. 

Here is the recipe:

Foods to Feel Good About: 

• Kale is one of the most nutrient-dense foods on the planet.
• Garlic can boost the immune system and help lower blood pressure.
• Miso is a fermented food, so it improves gut health with beneficial bacteria.

Hope you LOVE it!
Wilcox Wellness & Fitness

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​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.