1.
HABITS
eat breakfast | eat consistently | whole foods only
drink more water | get active
F O R M A S S I V E
IMPACT

2.
WILCOX WELLNESS & FITNESS
The lesson this week is really important and I am so excited to share it with you. This
week, we are talking about our Habits for Massive Impact - the 5 key habits that are going
to create the biggest impact in your life in terms of health and fitness.
Get excited! This is going to be good!
Committing to healthy living can be confusing and there is a ton of conflicting information
out there. We simplify it by sharing with you our Habits for Massive Impact - the 5 habits
to incorporate into your life to set yourself up for success with health and fitness - for a
LIFETIME. This is the framework that we have used to help hundreds of clients commit to
healthy living.
These are the 5 key things that most people struggle with that do create the most impact in
your life. Nail down these habits early and you will be feeling amazing in just a few weeks.
Don't worry - we won't leave you hanging with just one lesson on this - the rest of the
lessons will support your implementation of these habits.
Habits for Massive Impact are the foundational habits you are going to commit to in this
program. The quicker you can install these habits in your daily life - the quicker you will
progress towards your health and fitness goals.
So - take in this training and be thinking out how, in your life, you can make these things
automatic.
We are going to go deeper later in this program on HOW to execute on these habits. In
this phase, we are introducing you to the KEY habits we know will make the difference for
you.
Hi Friend -
Habits for Massive
IMPACT

3.
HABITS MATTER
Gretchen Ruben is an author who studies habits and
happiness. In her book, Better than Before, she
writes, “Habits are the invisible architecture of daily
life. We repeat about 40 percent of our behavior
almost daily, so our habits shape our existence, and
our future. If we change our habits, we change our
lives.” If we can form healthful habits that we can
sustain for a lifetime, we can positively impact every
single aspect of our lives.
WHY HABITS
The overall trajectory of a person’s life is determined by the
healthy (or unhealthy) foundation that they build and nurture.
John Maxwell wrote, "Ultimately, people do not decide their
future; they decide their habits and their habits decide their
future." Habits decide your future. What we do daily matters
more than what you do once in a while. Habits are so
incredibly powerful, which is why we focus so intently on
helping shape the right foundation of healthy habits. Aristotle
wrote, “We are what we repeatedly do. Excellence, therefore, is
not an act, but a habit.” We need to ensure that what we are
doing on a daily basis is going to set the foundation for a
healthy life. This does not need to be overly complicated. If you
follow the 5 Habits for Massive Impact, you will be setting a
solid foundation for a healthy life.
Our mission at Wilcox Wellness & Fitness is to help
you enhance your life by forming healthy habits that
are sustainable for a lifetime. We know that everyone
is so busy these days, so we need to have simple and
easy to follow habits that will have massive impact
on your life. If you follow our Habits for Massive
Impact even just 80% of the time, we are confident
these habits will have a massive positive impact on
your life. We are a fitness business, but nutrition and
fitness go hand in hand. When you nourish yourself
better, you train better, and when you train better,
you will nourish yourself better. The same is true in
the negative – when you nourish yourself poorly, you
will train poorly. You will notice 4 out of the 5 Habits
for Massive Impact are nutrition related. That is
because when you come to train with us, your
trainers are going to take care of everything inside
the training session. All you need to do is show up!
HABI TS FOR MASSI VE I MPACT
HABITS MATTER
W I L C O X W E L L N E S S & F I T N E S S

4.
Habits for Massive
IMPACT
EAT
BREAKFAST /
START YOUR
DAY RIGHT
Establish a morning
routine that includes
a nourishing
breakfast.
GET ACTIVE
Our bodies were made to move. Find an activity that you love, find your WHY and commit!
We find that training with us just 3 sessions per week is the sweet spot for getting great
results.
EAT
CONSISTENTLY
THROUGHOUT
THE DAY
Eat smaller meals
every 2 to 4 hours to
keep your energy
levels up and your
metabolism
burning.
EAT
WHOLE
FOODS
ONLY
Whole foods: came
from the earth or
had a mother
DRINK
MORE
WATER
Drink half your body
weight in fluid
ounces daily.
W I L C O X W E L L N E S S & F I T N E S S

5.
EAT A HEALTHY BREAKFAST
Start your Day Right
Your mother was right - breakfast is the most important meal of the day.
Eat breakfast consistently within an hour of waking up. This will get your engines going and
rev you up for a successful day.
Whether you’ve been skipping breakfast in an attempt to cut calories or just because you
are not hungry yet, it is time to reevaluate those decisions. Countless studies have shown
that eating a healthy breakfast (sorry, no donuts!) led to people consuming an overall lower
number of calories throughout the day.
This is likely caused by a steadier blood sugar level throughout the day, keeping sugar
cravings at bay, and preventing late day binges. A solid breakfast in the morning also starts
your metabolism, giving your body more energy and focus to get things done.
People who start their day with a healthy breakfast are more active throughout the day,
which decreases the risk of heart disease and diabetes later in life. When choosing a
breakfast, try to find something dense with protein, complex carbohydrates, and fiber that
will keep you full and energized throughout the morning with slow and steady digestion.
We have a lot of amazing, quick, and easy breakfast options in our meal plan that we are
confident you will love!
W I L C O X W E L L N E S S & F I T N E S S

6.
THROUGHOUT THE DAY
Nourish Consistently
Gear up for success - be fueled throughout the day.
Aim to have a mid-morning snack and a mid-afternoon snack. This will keep your
metabolism burning and keep you energized. You will see in your meal plan that we have
scheduled your morning snack, but we have built in the flexibility for you to choose your
own healthy afternoon snack.
Use the following guidelines to build your healthful snack:
• Snack mindfully: treat each snack as a mini meal by taking one serving and enjoying the
flavors.
• Snacks should contain a good balance of protein, fat, and carbohydrates. We don’t want
you counting calories, but as a guideline, snacks should be about 150 – 300 calories.
• Snacks should be based on whole foods.
Healthful Snack Options:
• A smoothie with greens, berries, and HQP
• Banana with natural nut butter
• Cottage cheese and any whole fruit
• Carrots and hummus
• Dry roasted almonds and a whole fruit
W I L C O X W E L L N E S S & F I T N E S S

7.
WHOLE FOODS CAME FROM THE EARTH OR
HAD A MOTHER
Whole Foods Only
Eat only whole foods. Navigating this world of diets, nutrition and healthy living is difficult,
confusing, and downright frustrating. Some people argue for a Paleo Lifestyle, others are
Gluten Free. At Wilcox Wellness & Fitness, we believe that food is given to us the way
nature intended for us to enjoy it.
You can simplify your nutrition choices by eating whole foods only. Whole foods come from
the earth or had a mother. If it came from a factory and was packaged and processed – stay
far away from it.
Whole foods come perfectly packaged – natural sugars combined with fiber and the
nutrients that your body needs for energy. Also lean proteins will help your body rebuild
after a workout.
When you eat whole foods – like an apple – you’re also eating the fiber and nutrients that
come along with it. Digestion is slowed down, so your blood sugar levels do not rise as fast.
If you drink just the juice of an apple, you lose the fiber and many nutrients that slow
digestion and make the food a complete source of energy.
All of the nutrients your body needs for peak performance can be found in foods that don’t
need a plastic package with an ingredient list.
W I L C O X W E L L N E S S & F I T N E S S

8.
DRINK HALF YOUR BODY WEIGHT IN FLUID
OUNCES OF WATER DAILY
Drink More Water
Staying hydrated is one of the best ways you can possibly take care of your body. Water is
essential for every single cell in your body to function at its highest level.
Water helps increase your energy levels, promotes weight loss, flushes out toxins, improves
the quality of your skin, improves digestion, can help relieve joint pain, and can even help
relieve headaches!
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.
W I L C O X W E L L N E S S & F I T N E S S

9.
DRINK HALF YOUR BODY WEIGHT IN FLUID
OUNCES OF WATER DAILY
Strategies to Drink More Water
• Flavor it up – add lemon, cucumber, orange, grapefruit slices, mint, or berries to a pitcher
of water and let it marinate in your refrigerator for a few hours. You can also add a drop of
a therapeutic grade essential oil.
• Start your day with a large glass of water – wake up and guzzle – this will get you off to a
great start.
• Set reminders – set alarms on your phone to remind you to drink your water throughout
the day, or try apps on your phone like Waterlogged.
• Keep it close – keep a tumbler of water on your desk, in your car – keep water with you at
all times.
• Track it – set your daily goal and track it throughout the day. Try putting a rubber band
around your water bottle and make a mark each time you finish the bottle.
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.
W I L C O X W E L L N E S S & F I T N E S S

10.
WITH WILCOX TRAINING, THE SWEET SPOT
FOR GETTING GREAT RESULTS IS 3
SESSIONS PER WEEEK
Get Active
You are in the right place to get active! If you are reading this Guidebook, you have already
made the commitment to a training program with us. Woohoo! Congratulations! Our
trainers are going to take great care of you in your training sessions. They are also going to
save you a lot of time – our training program is very efficient, so you will spend less time in
the gym than if you were “going it alone.”
In our training program, we have found that the sweet spot for achieving great results in
terms of health and fitness comes with just three training sessions per week. That is
because our training program combines the components for success in every training
session: strength training, cardiovascular conditioning, mobility, flexibility, and super solid
coaching for great results. On top of that, our trainers design training sessions using
movements that will use multiple muscle groups, maximizing the effort and time you put
forth in the gym.
The style of training that we coach is Functional Training. A Functional Training style
moves your body in all planes of motion and prepares your body for everyday life. This style
of training will give you the biggest bang for your buck in terms of results. You will notice
that you will start to use what you learn in your training sessions in your daily life – bracing
your core, keeping proper posture and technique when you are shoveling snow, paddling a
canoe, hiking a mountain, or chasing after your toddler. These activities will become much
more enjoyable to you because you will learn the proper body mechanics to be efficient and
effective with your movement.
Committing to this training program will make all the things you love to do become so
much more enjoyable. Just like waking up each morning and brushing your teeth, being
active will become part of your weekly routine.
W I L C O X W E L L N E S S & F I T N E S S

11.
Getting Active
Everyone is so busy these days, so there is going to come a day when you say to yourself… I
just don’t have time for this… Let’s break that down here… We are asking you to commit to
three 45-minute training sessions per week. You will need time to warm up and cool down,
so let’s call the training session one hour. Let’s do the math on this one – we need 3 hours
per week for training. There are 168 hours in a week, so training is just 1.8% of your week.
You absolutely have time in your life to commit to your training sessions.
The Center for Disease Control and Prevention lists the direct health benefits of physical
activity. Regular physical activity is one of the most important things you can do for your
health. Committing to three training sessions per week will:
• Help you find and maintain a healthy weight
•Reduce the risk of many life altering diseases such as: cardiovascular disease, type 2
diabetes, metabolic syndrome, and some cancers
• Strengthen your bones and muscles
• Improve your mental health and mood
• Improve your ability to do activities in your daily life
• Improve your balance to prevent falls
• Increase your chances of living a much longer, happier life
Investing your time and energy training just three times a week is going to give you an
incredible ROI and build leverage for you in all other aspects of your life. When people
commit to healthy living – they gain confidence, increase their energy levels, and improve
their overall outlook. This will permeate into many other aspects of your life. You may find
that your relationships improve, you are more focused and are able to advance at work
faster, and overall, you will feel happier. Committing to getting active on a consistent basis
will set you up for a lifestyle that provides happiness, energy, and strength that you will be
able to count on each day.
W I L C O X W E L L N E S S & F I T N E S S

12.
These 5 Habits for Massive impact are
designed to be something that you can
sustain for your entire lifetime. If you
invest the time, energy, and effort into
developing these habits, you will be as good
as gold. You will live a life of health,
wellness, and vitality for as long as you
continue to implement these habits.
Implementing these habits is the key to
achieving and sustaining your health and
fitness goals. Finally – no more yo-yo
dieting, no more winter weight, no more
“getting back into shape” – you can always
be in shape by following these Habits for
Massive Impact. Now you can have the
fulfillment you have always craved – you
can be ready for anything that is thrown at
you and maximize your already amazing
and awesome life.
These Habits for Massive Impact are the 5
key factors that we have found to have the
most impact on a person’s life. They are
also the 5 habits you can sustain regardless
of the changes or stressors constantly
challenging our daily lives. In the health
and fitness industry, there is so much
information to sift through and many
marketers are selling a “quick fix.”
The problem with these “quick fixes” is they
are not sustainable for the long-term and set
people up for failure. Our focus is to find the
key habits that people can commit to that are
not challenging to keep implemented over
time. The habits are not very sexy… or earth
shattering… or even surprising. These are the
habits that we have found through working
with thousands of people to have the most
positive impact on sustainable healthy living.
These habits: drinking water, being active,
having breakfast, eating whole foods, and
eating consistently throughout the day will
allow you to live an amazing life well into your
golden years, enjoying all the things that you
love to do. What is it that you love to do? Do
you love hiking, fishing, canoeing, getting in
the garden, or keeping up with your kids or
your grandkids? Think about being able to
enjoy those activities and have the energy and
confidence to participate throughout the
course of your life and how much joy will be
had by participating in all the activities you
love. The habits that we will be working with
you on are going to give you the energy,
stamina, and gumption to enjoy these things
each and every day! These habits are
sustainable for a lifetime.
good
as gold
W I L C O X W E L L N E S S & F I T N E S S

13.
Making major lifestyle changes is difficult. Make the
commitment today to follow and implement these
Habits for Massive Impact for the rest of your life. If
you ever find yourself overwhelmed, confused, or
frustrated along your health and fitness journey, use
these Habits for Massive Impact as your focal point
for feeling great and getting great results.
As you are making the commitment to healthy living,
use this time to take a personal inventory. Where do
you struggle most? What are you doing well? Most
people struggle to implement all 5 of these habits
into their daily lifestyle consistently. Just set your
intention on getting a little bit better every day. Don’t
beat yourself up if you have a slip-up – use that as a
life lesson and move on. Yes, we are busy. Yes, these
habits take time, energy, and effort to implement.
Yes, it will be worth it.
IMPLEMENTING
CHANGE
IT WON'T BE EASY, BUT IT
WILL BE WORTH IT
W I L C O X W E L L N E S S & F I T N E S S