Wilcken Wellness

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Wilcken Wellness

Helping people love their bodies through nutrition, movement, and mindfulness. Find your strength, love your life!

19/05/2022

I don’t like before and after pictures.

Why? Because my after? That was at the height of a terrible relationship to food, my body and myself.

I was regularly restricting and binging. Feeling bloated half the time and hungry the other half.

I was obsessed with food, and my weight and hated my body in both the first two photo grids. I was exercising to punish myself for what I had eaten and felt awful most of the time.

Sure, my body looks good in the after and I have the beginnings of a six pack, but the blow to my mental health is what you don’t see. The six pack wasn’t worth the trauma I put myself through to get there.

You can’t look at someone’s body and think you know the full story. Chasing after weight loss was the worst thing I did for my health.

Focusing on feeling good in my body was what saved me. Intuitive eating combined with what I knew from studying nutrition saved me. Practicing yoga and focusing on my thoughts and connecting to my body saved me.

Honestly, I can look at each of these pictures now and see a beautiful woman. I am so much more than my body!!

The third set of pictures is me most recently, looking almost the same, but night and day different in my mind.

The last picture of me is my favorite because I can see my happiness and beauty. This girl doesn’t obsess about food anymore and has so much more mental space available for creating and living a life of freedom and joy.

I’m not saying you shouldn’t chase after weight loss. I’m a personal trainer and nutrition coach after all. 😉

I’m just saying think about your mental state. How’s your relationship with food? How do you feel/think about your body/self?

I don’t want to help you lose weight (though that does happen on the journey depending on where you’re at), but I DO want to help you heal your relationship to food and yourself. I want to help you build strength and confidence! I want to help you gain more energy and feel better in your body.

11/05/2022

Chasing weight loss was a really bad time for me.

I was obsessed with numbers on the scale and counting calories and macros.

It didn’t matter that I knew how to lose weight because I had a terrible relationship to food and my body.

I was regularly binging because of how much I was restricting.

When I let go of weightless and focused on FEELING GOOD IN MY BODY things began changing for me.

Am I saying counting calories is wrong? No.

Am I saying you shouldn’t aim to lose weight. Not necessarily.

I’m saying if your relationship with food and your body is bad and you haven’t dealt with your thoughts and emotions that got you to where you’re at? It may be a bad time for you too.

At the worst, I gained 20 pounds in 4 months FROM TRYING TO DIET!!

There’s a better way. Address your mindset and your body image FIRST, or at least at the same time.

Focusing on feeling good instead of just losing weight and see the magic unfurl. 😉

22/04/2022

How do you know if you’re surrendering or giving up?

Surrender feels peaceful. It’s letting go when you can’t hold on any longer.

Giving up is usually throwing your hands up in frustration and feeling guilty.

Surrender is typically an intellectual decision made over time after careful consideration.

Giving up is often fueled by strong emotions.

Surrender is admitting you might not have all the answers and there could be another way.

Giving up shuts down new possibilities.

Surrender involves self discovery and changing perspectives.

Giving up involves shutting down and settling and numbing to survive.

Surrender is letting of control.

Giving up is controlling or needing to be right.

Surrender is freeing.

Giving up is imprisonment.

Giving up is the other extreme of pushing too hard.

It’s part of all or nothing thinking.

If your methods aren’t working to get you what you need, consider surrendering instead of giving up.

21/04/2022

Other peoples opinion of you is none of your business.

What other people think of you is a reflection of them, not you.

What you think of other people is a reflection of you, not them.

Fall in love with yourself and everything starts falling into place. 💜💜💜

18/04/2022

It’s NEVER too late!

I don’t care HOW old you are. Run that marathon, start that business, go back to school.

Whatever it is, you only live once, so live your life the way you want!

18/04/2022

It’s NEVER too late.

You can ALWAYS make improvements to your life no matter HOW old or young you are.

14/04/2022

Want to do a pull-up but don’t think you’re strong enough?

I got you. 😎

There’s so many ways to improve your strength! I personally used bands to get my first pull-up, but use what you have!

Meet yourself where you’re at and be consistent and patient and you’ll be doing your first pull-up before you know it.

You got this! 💪👊

13/04/2022

What we’ve been taught self care is:

Bubble baths, positive affirmations, gratitude lists, sunshine, rainbows and unicorns. 🌈🦄

I call B.S.

Maybe it’s getting a massage, but more often it’s ⬇️

✅Accountability at the highest level

✅Setting and holding firm boundaries

✅Getting your finances in order and paying your bills on time

✅Eating in a way that sustains your health and feels good in your body

✅Exercising

It’s showing up on a flying unicorn (alicorn for those of you that aren’t nerds) and SAVING YOURSELF!!

No one is going to take care of you the way you need.

No one is coming to save you, and no one knows what you need better than YOU!!

✨Self care is disciplining yourself and taking the actions you need to move through your life.

✨Self love is the energy that you come at those tasks with.

I had self care NAILED, going through the motions, doing the things I knew I needed…

But without self love it was never enough, and as soon as I slipped up I was there beating up on myself.

I’ve learned to LEAD with self love to do my self care tasks and it’s CHANGED my LIFE!! 💜💜💜

No clue what I’m talking about? Dm me to learn more! It’s a topic in VERY passionate about.

11/04/2022

The process of becoming is unpleasant, uncomfortable, unfamiliar.

The person you become along the way?

✨Stronger

✨Resilient

✨Confident

✨The person you’ve always wanted to be. 😉

✨The person who can accomplish anything they decide they want to. 💪

11/04/2022

Consistency > motivation.

Start a consistency practice with activities that support your goals.

Always add, never subtract;ie “I’m going to go for a walk today”, not “I’m going to stop eating sugar”

Or “I’m going to eat a serving of veggies today”, not “I’m going to stop eating junk food.”

09/04/2022

Mic drop…

But frealz…it do be like that. 😉

Your mindset? It’s driving your behavior.

You can diet and workout until the cows come home, but if you don’t address your mindset you will always “fall off the wagon.”

The truth is, there is no wagon. There’s nothing to fall off of. It’s just you, your thoughts about yourself, food, your body, etc.

Every failure is leading you to future success. It’s all a necessary part of the process.

I’m experiencing this as we speak.

Coaching myself has been way more difficult than coaching my clients.

It helps to have another person to witness your thought process, and I’ve hired coaches to help me through this very thing.

Changing your mind can be a quick realization, or a process that needs practicing over time.

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84043

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Monday	07:00 - 12:00
Tuesday	07:00 - 12:00
Wednesday	07:00 - 12:00
Thursday	07:00 - 12:00
Friday	07:00 - 12:00

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http://wilckenwellness.com/

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