Paleo Who?

Posted on January 14, 2012 by Julie Wilcoxson

I am asked the question about my diet quite often. “What is Paleo, WOW what do you eat then? “ The first step before I get into the explanation of Paleo, is you have to change your mind set. As a society we are taught to believe that the taste of food should be all that matters and the truth is, we should be eating for life not solely for taste.

Taste is great, I mean don’t get me wrong, I like my food to taste good, but I also want the most bang for my caloric dollar. I want to know that what I choose to put in my mouth is going to provide nutrients for my body, fuel my workouts, sustain my energy, and keep me on the right track towards my goals. Now, this doesn’t mean I don’t eat a cookie or a piece of cake or share a small fry with my hubby every now and then. I just choose to fuel my body with the healthiest choicest the majority of the time.

Okay now for what you have been waiting for, what in the heck is Paleo. Paleo goes back to the Paleolithic Age, it is the diet our ancient ancestors lived by. Our ancestors ate what they caught, gathered, and came across. There were no wheat fields or Twinkie trees, soda bushes, and sugar branches hanging around. They had to run after, hunt and catch their meat, gather there berries, and they ate the entire creature, including the fat. Fast forward to today, following the Standard American Diet (a.k.a S.A.D) we chose to eat food that makes us sick, we are prescribed drugs to help fix it, and we sit around watching television or starring at a computer monitor most hours of the day.

Let me stop you before you say it, “Isn’t this another fad diet or a twist on the Atkins Diet?” NO way, No way, NO Way!! I don’t follow fad diets, I follow science, research, and results. This is not a low carb diet, I eat carbs all day long but they are in the form of fibrous carbs (fruits and vegetables) instead of starchy carbs (grains). Let me also add that following an intense weight lifting session I do consume sweet potatoes, baked potatoes, brown rice, or a slice of whole wheat bread. I don’t believe all grains are bad, I do believe we must earn them though. Everyone’s metabolism is different, some people are able to better handle grains more than others. Those with metabolic issues (such as myself, I have PCOS) have a more difficult time processing the high starchy foods. So I eat mine after my workouts.

I am not suggesting that you follow the same way of eating as I do, but I do want you to be an informed consumer. Do your own research, look at all the possibilities, is following the SAD way of life working for you? Do you suffer from diabetes, obesity, heart disease, or a sluggish metabolism? There are a lot of great informative websites out there that provide details about The Paleo way of life. The one I first started on was they have an excellent success guide that I followed my first 30 days. I will admit it is challenging the first week, you may feel more tired than usual as you Detox coming off all the sugar and toxins your body has been subjected to through the years. But I challenge you to give the Whole 30 a try and see how your body reacts.

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Trans Fats and Your Kids

Posted on January 10, 2012 by Julie Wilcoxson

I know you have heard it before, avoid foods that contain Trans fats (which are labeled as hydrogenated or partially hydrogenated oils). You can find these fats in most packaged or boxed food items. You may be wondering though, what they are exactly?

Trans Fats are nothing more than vegetable fats that have been changed chemically by a process called hydrogenation. This is the process in which food manufactures artificially added hydrogen to liquid unsaturated fats to provide a longer shelf life. In other words, to save money by allowing the food to sit on the shelf for a longer time. You still may be wondering what the big deal is..

Research has linked Trans Fats to cancer, Alzheimer’s, lower levels of HDL (the good cholesterol), just to name a few. The biggest issue with these fats is the damage it does to our children. Snack foods play a significant role in the diets of children and this is where these fats are found.

Chips
Cookies
Margarine
Frozen pizzas
Cake mixes
Donuts
Some peanut butter

Don’t just listen to the claim on the outside of the package either; food manufactures can claim No Trans Fats as long as there is less than 0.5grams per serving. Become an informed consumer and read the list of ingredients in the package, search out the words partially or fully hydrogenated. If your children are consuming these foods on a daily basis, the damage has already begun and unfortunately you can’t reverse it. The best option is to avoid it by eliminating these foods from your diet and instead eat foods in their natural state like fruits and vegetables.

The action you need to take today is start reading food labels and start making the switch from the packaged foods to a healthier alternative. Educate yourself so you can prevent disease for your children. Trust me nothing tastes better than good health feels…….

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2012 is Your Year!!!

Posted on December 28, 2011 by Julie Wilcoxson

Here it is the last few days of 2011. The Christmas season is behind us, the wrapping paper is stored for next year, and if you’re on top of things all the decorations have been put away too. Ahh, the relief of organization and tidiness. Isn’t it nice to have a plan of action? You had a plan on where you wanted all the decorations to go, how you wanted your tree to be decorated, what presents you wanted to buy, and I bet you also had a plan on actually how you were going to give that special gift. Let’s face it we all have a plan when it comes to achieving something we really want….

What about your fitness goals? Do you just throw caution to the wind and rely more on wishful thinking? In my experience, most people do. You probably know the exact number of pounds you want to lose, the dress size you want to fit in it, and you probably also know the EXACT date you want to achieve this by, but the one thing you are leaving out is how to achieve it!! This is where your plan has to come in. Spend some time writing down your fitness goals then come up with the path to success. You know in order to achieve fat loss you must exercise and pay special attention to your nutrition (something you should be doing all the time anyways).

There are some “special” treats you are going to have to cut back on. Adding in lean proteins, fruits, vegetables, and healthy fats would be a fantastic way to start. Can I suggest writing up a meal plan and grocery list? Write up a balanced meal plan stating what you plan on eating and at what times along with a list of the foods you are going to need. When you’re finished, post in on your fridge and make a copy to keep with you as well. Don’t leave anything to chance, if you’re not prepared then you are leaving yourself open for failure. However, if you have a meal plan stating all your meals for the day along with a cooler filled with those foods- you are READY for SUCCESS!!!

Then start adding in exercise most days of the week, you can start with power walking for 20 minutes 3-4 days a week, then begin adding in some basic dumbbell exercises like bicep curls, squats, lunges, and shoulder presses, etc. After you have begun this simple exercise program you can start increasing the intensity and adding in more targeted exercises.

Start making one small change every week, try adapting one new healthy habit each week and before you know it you will be reaping the rewards of living an active and healthy lifestyle..
Let’s make 2012 the Year of Success and Living the Life you have always dreamed of…..

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I can only Imagine….

Posted on December 12, 2011 by Julie Wilcoxson

What words would you use to finish that statement? Maybe you can imagine a day that you can fit into those designer jeans you’ve been eyeing for the past several months.

Maybe you can image being able to hike up a mountain without the need of a rescue chopper.

Maybe you can image entering and finishing your first 5k race.

Whatever it is that you want in life, imagine it, feel it, let it leave a burning desire of want in you. Now, what can you say NO to in order to make room for that dream to be your reality? Can you say no to that second helping at dinner? Can you say no to watching that episode of television, is it really that important?

Your want has to be greater than any of the things you are letting stand in your way. What are you allowing to keep you from your dream of living a healthier You.
Take a minute to sit and figure it out and imagine yourself reaching that goal and say no to the things that are preventing you from making it your reality.

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Local Trainer Has Moment of Insanity

Posted on December 10, 2011 by Julie Wilcoxson

MURFREESBORO, TN – December 9, 2011- Personal Trainer and Transformations 4 Life business owner, Julie Wilcoxson is leaving no excuses in reaching your fitness goals for 2012. Transformations 4 Life is having their annual sale and it is BIG. Right now all their services are on sale. You can purchase a gift certificate for unlimited access to her popular, innovative, fun fat blasting boot camps for January for only $40.00.

Give one as a gift or purchase one as a gift for yourself. “We need to get out of the mindset that gifts of fitness are taboo. By giving someone a gift of health you are showing that you truly care, it doesn’t mean you think your loved ones needs to lose weight; your simply saying you want them to feel good and be healthy”, says Julie Wilcoxson.

All of her personal training and youth speed training packages are discounted by 10% as well, “this is the biggest sale I have ever done, I’m determined to get Tennesseans back on track.”

All you have to do to get on this incredible deal is purchase a gift certificate from now until December 15th and you are set for January. You can visit her website to learn more about her services at www.Transformations4Life.com. Check out the Spotlight Camper of the month, Bob Parks Realtor, Annginette Gerdik and read about her incredible 30 lb weight loss journey. “This could be you in 2012”, says Wilcoxson.

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What Are You Giving This Christmas??

Posted on December 5, 2011 by Julie Wilcoxson

When you think of gift giving what comes to mind? Maybe it is that “special” gift your loved one has been dropping hints about or something you saw and immediately thought they would love it. But have you ever thought about giving the gift of health?

We are living in an age of staggering numbers from rising obesity in children and adults, diabetes, metabolic disorders, cancers, heart disease, and more. I think 2012 should be all about living and you can’t start living until you start caring about your own health. January is the biggest sales month for gyms and then March has the biggest declines in attendance and the greatest fitness equipment sales on craigslist.

What about giving a gift they could really use or telling your spouse or significant other what you would like instead of another pair of earrings or a sweater. How about the gift that keeps giving all through 2012? How about a gift certificate to a local boot camp or a package of sessions with a personal trainer? If you don’t live in my area, search out one in your town. With boot camps, the recipient can try out the class and decide if it is something they want to stick with beyond the initial package and with personal training packages it can really get them on the road to better health and healthier habits.

We need to stop worrying if a gift of fitness is going to give the wrong idea to the recipient, instead it should include a loving note that says because I care not because I think you need the weight loss ( I would put that in a much more loving way though). Instead embrace the fact that someone loves you enough that they want you to love life and get the most out of it and heck, they want to have you around for a long time. So be thankful for the thoughtfulness behind the gift, take the boot camp or personal training sessions and get the most out of it. Don’t think Jillian Michaels either, think better health at your fitness level.

Trainers are not about kicking your butt, they are about education and progression to get you to your goal. Every workout should build upon each other, building up your endurance, confidence, and strength over a period of time; you should also enjoy the time with your trainer or boot camp. Yes it is hard work, but you should love yourself when it is done.

So go ahead and give the gift of health this Christmas and watch your loved one put themselves first for a change. Bring in the New Year with a plan instead of just a goal and no action…. If you live in the Middle Tennessee area, give me a call- I would love to discuss your health goals…

We sell gift certificates for boot camps and in home personal training……

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You’re Going to Hate Yourself in the Morning….

Posted on November 29, 2011 by Julie Wilcoxson

Halloween and Thanksgiving have passed and if you have already given into the temptations of that sugary substance- Christmas isn’t going to get any better. This is the time of year where we are faced with weekly if not daily temptations of fudgy goodness, Christmas Cookie exchange parties, work Christmas parties, family Christmas parties, gatherings, baked goods brought into the office, testing out new recipes for the office, and so on and so on. Once in awhile this isn’t a bad thing, but if you have already starting packing away the pounds in October, December is going to be a doosey and you will be left holding the button off your jeans in your hand.

How are you going to get back on track so you can ring in the New Year without ringing in a bigger pair of pants?

1. Remind yourself of what your goals are? How does the second piece of pie make you feel? Will the second helping bring you any more satisfaction that the first slice didn’t ? Will you feel good about it after you eat it? The truth is probably not! Instead, I bet your going to feel guilty, bloated, sleepy, and reaching for the Tums.

2. We are all guilty of reaching our weight loss goals only to start giving in to the old habits, thinking we have more control now! Hogwash!!! A wise man once said, “gaining weight isn’t a reward for losing weight” so don’t try to brainwash yourself into thinking otherwise. Don’t reward yourself with food, “Well I have lost 20 pounds and have been so good I deserve that dessert. Isn’t that the type of thinking that got you to the 20 pounds in the first place?

3. Couldn’t you say no to that temptation and instead replace it with a healthier option and maybe just have a small taste? This way you fill up on nutrients that actually contribute something to your health and satisfy your taste buds with just a small lady like bite. Now isn’t that much better?

4. If you know the goodies are in the lunchroom, then go somewhere else. Try eating outside today or taking a nice lunch time walk around the building, once you put in a little time exercising chances are you will no longer want the bad stuff.

Now, don’t get me wrong, it’s okay to give it once and awhile. However, what I want you to come to terms with is that our “once in whiles” are becoming an “all of the time” event. 80-90% of the time you should be enjoying the finer things in life like good clean protein sources and healthy fruits and vegetables and yes I meant ENJYOYING!!! Healthy food shouldn’t be a chore, you should actually enjoy providing your body with the nutrients it needs to grow and recover. You need to get to the point where you crave the good stuff more than the bad and the only way that is going to happen is by changing your mindset and eating more of the good in place of the bad. Trust me, it will become second nature to say no to a brownie when your body is craving an orange and it will happen if you allow it to.

Enjoy your office party but enjoy the socializing more than the food… Enjoy how you feel in that special dress more than you do in your favorite pair of sweat pants. Enjoy the spring in your step more than the extra cup of coffee…. Embrace health and the rest is just fluff on top.

What are your secrets to resisting the temptations of the holidays, I would love to hear them, leave a comment below….

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Murfreesboro, TN- December 1, 2011- 21 Days to Beat the Holiday Bulge | PRLog

Posted on November 29, 2011 by Julie Wilcoxson

Murfreesboro, TN- December 1, 2011- 21 Days to Beat the Holiday Bulge | PRLog.

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But I Hate Pushups…..

Posted on November 22, 2011 by Julie Wilcoxson

Welcome to the “Haters Club”. I know many of you have muttered these words when asked to do a push up. We all hate them because we can’t do them. Simply put, you hate what you need most. Remember that…..
Think about it for a second, if you could knock out 50 pushups, then it wouldn’t bother you, you wouldn’t “hate it” anymore. So start doing the things you hate so that you can improve on them and learn to love them. Push Ups are awesome, they work just about every muscle in the body and if you want to shape up those shoulders and arms, well then get down and give me 20 ladies.

This isn’t an exercise for men only either; this is one of the best compound movements you can add to your exercise routine. What better way to tone up- Pushups require no space, no equipment, no financial investment, no planning, no thinking- you just get down and go for it. Hey, and no girlie pushups either. I am NOT a fan!!! If you cannot perform a pushup on your toes, then go to a wall or a table or chair, but please don’t drop to your knees. The reason I don’t like the “girlie” pushups is because if you resort to performing them on your knees, you will never challenge yourself to get off your knees. However, if you’re on a wall or chair- you are going to want to get off those modifications and challenge yourself more by hitting the toes. Trust me!!!

We all have things in our life that we are not excited about doing, but usually that is what we need the most. When my clients cry about burpees or pushups- guess what they will see in their workout every week.. Yep, you guessed it Burpees and Pushups; (some clients take a little longer to catch on). So when faced with that challenge, that exercise you don’t want to it, instead of skipping it or giving it only 25%, go after it FIRST, smile and recognize that this is what you need and this is what is going to bring you results.

So no more excuses, now get after it!!!

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Look Hot For the Holidays Program

Posted on November 1, 2011 by Julie Wilcoxson

Trainer Wilcoxson knows the holidays can be a challenging time of year. To avoid putting on extra weight this season, she advocates starting a fitness plan before the festivities begin.

Most people understand that getting more physical activity and eating more nutritious and frequent meals is critical to keeping the weight off. However, most simply won’t do it without the accountability of someone else. Trainer Julie explains, “Let’s face it, we are all busy especially during the holiday season. We are stressed to our max trying to fit everything in that we seldom remember to do anything for ourselves. Come January, we all set goals of weight loss; but why wait until January, instead head it off before it starts by adopting fitness program now.

Hot for the Holidays Program offers unlimited boot camps, boot camp success manual, Thanksgiving Meal Plan guide, done for you meal plans, extra workouts, accountability and more. “There is no more excuses to weight gain during the holiday season, everyone can devote two hours a week for their own health”
Trainer Julie’s tips for keeping the weight off before it creeps on:

1 – Join a fitness boot camp like ours a couple of days a week

2- Prepare your meals ahead of time for those late night sporting events; this will help prevent you from running through the fast food window on the way home.

3- Always carry 2 emergency snacks like an apple and low fat string cheese or homemade trail mix for those unexpected errand runs after work.

4- Workout with a buddy for accountability.

5- Have a clear picture in your mind of how great you are going to feel and look after the holidays having kept the weight off and use your New Year’s Resolution for something other than weight loss.

Don’t allow excuses to prevent you from reaching your fitness goals and living the active, healthy life you were meant to live. Put yourself on that to do list and make yourself a priority.

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