|
Eat healthier this year WITHOUT buying a ton of fancy ingredients. This FREE Healthy & Delicious 5-Ingredient Recipe Book is full of recipes that are simple, delicious, AND healthy. You can make most of these at home in LESS than 30 minutes with only a few simple ingredients you probably already have in your kitchen! Download our FREE 5-Ingredient or LESS Recipe Guide here: https://wilcoxwellnessfitness.lpages.co/5ingredientrecipes/ Lots of love, 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!
0 Comments
I love a good huevos rancheros and this recipe delivers. Plus it’s REALLY GOOD FOR YOU and it only takes a few minutes to make. Double win. This recipe makes a great breakfast, lunch, or dinner.  I’m officially drooling.
Enjoy! Be sure to save this recipe for later AND if you make it, please post a picture of your creation in the comments! Lot of love, 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!
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 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!
testimonial image text by paige_madeira
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. 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.”
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! 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!
Testimonial Slider (image, text) by Paige Wilcox
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 
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:
Fresh items:
I hope this helps make your life a little bit easier on your next trip to the store! <3 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!
testimonial image text by paige_madeira
We are so excited to take 'what's for dinner' off your plate! When you’re ALWAYS struggling to find healthy meal ideas for you and your family (that they will eat!)... and then finding the time to actually COOK them... Not to mention all of the clean-up after you’re done eating. #theworst That is exactly why we put together this Easy One-Dish Dinner Recipe Guide! Inside, you’ll find a dozen of our favorite ONE-DISH recipes that:
These recipes will help to make your life easier, so you can focus on the things you truly care about. Download your free guide here - we can't wait for you to get started! wilcoxwellnessfitness.lpages.co/easyonedishdinners/ 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!
testimonial image text by paige_madeira
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." 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? 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! Have you ever noticed that some days, your breakfast keeps you feeling full and satisfied for hours, while other days it sets you up for a day of endless snacking? In fact, I’ve actually heard some people say they’ve actually skipped breakfast because it makes them feel hungry all day. I have two words that can help explain this: blood sugar! Here’s what can happen:
Well I have a solution that doesn’t involve skipping your first meal of the day. It’s all about the TYPES of food you eat for breakfast. It’s about saying YES to foods packed with nutrients you need to keep your blood sugar stable – like protein, healthy fats, and fiber! And it’s also about making them as easy to grab as possible, so you don’t have to mess with cooking in the morning. These Frittata Muffins are the perfect solution for your busy mornings.  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! 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:
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! |