.

1. the power of
consistency
WILCOX WELLNESS & FITNESS
and never having to start again

2. C O N S I S T E N C Y
the power of
You never have to start again
You don’t have to put in HUGE efforts
That health and fitness is just a part of your life - it is what you do, it is who you
are, and your healthy habits are on autopilot, just like brushing your teeth.
This lesson is so important! Being consistent will change your life. Being consistent
means:
While many believe that knowledge is power, knowledge is only powerful when it’s
consistently applied.
The Habits for Massive Impact are incredibly powerful, but they only work if you
consistently implement them into your life.
Consistency is the key component of success.
WILCOX WELLNESS & FITNESS

3. A D D S U P T O A L O T O F M I L E A G E O V E R T I M E
A small step forward each day
We know habits are powerful - what we do daily means more than what we do
only once in a while.
Your teeth aren’t clean because you brushed them for an hour straight. They’re
clean because you brushed them for 3 minutes for 3,000 days straight.
What you do once in a while doesn’t impact your life significantly. Rather, it’s what
you do consistently. Consistency is the major predictor of success in any endeavor.
That is why it is so important to develop healthy habits and routines that
guarantee success.
It takes work to become consistent. It takes showing up, even when you don’t want
to, in order to become consistent. It takes determination, grit, and perseverance to
get to the point where these healthy habits are on autopilot.
And of course - the healthy habits we are talking about are our Habits for Massive
Impact:
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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.

4. J U S T L I K E B R U S H I N G Y O U R T E E T H , Y O U N E E D
T O M A K E S U R E T H A T Y O U H A V E T O O T H P A S T E ,
A T O O T H B R U S H , A N D C L E A N W A T E R T O G E T
T H E J O B D O N E .
Just the other day, Mike and I were talking
about ‘our plan to stay healthy’ while we are
on the road.
Side note - as I am writing this resource guide
for you, we are getting ready for a 7-week,
cross-country, 7,000-mile RV adventure with
our 2 little kids.
Honestly - we have NO CLUE what we are
doing, but we are going for it.
We were talking about how we were going to
fit in our training sessions and stay on point
with nutrition on this adventure so that we
stay feeling really good, so that our energy
levels are up, and so that the overall
experience of the trip is super positive.
And the cool thing is - these Habits for
Massive Impact - you can do anywhere at any
stage of your life - whether you are at home,
working, in an RV, camping, traveling,
international, domestic, ANYWHERE.
But - you do need to put in some effort when
your circumstances change in order to STAY
consistent.
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story time

5. WILCOX WELLNESS & FITNESS
story time
Mike and I mapped out a plan to stay consistent with our healthy habits.
I think it is important to note that even though we have been living this
healthy lifestyle for decades now, we still need to make plans.
Just like brushing your teeth - you need to make sure that you have
toothpaste, a toothbrush, and clean water to get the job done.
So we decided we would keep breakfasts simple - we would do some sort
of oats bowl (you know with all the fixings, berries, chia seeds, nuts, and
peanut butter), or cottage cheese and berries, or smoothies (if we were
hooked up to power).
We would keep easy, healthy snacks on hand - carrots and hummus,
cheese and apples, and nuts and fruit. On the days that we would be
driving - we would make sure to pack our lunch and our snacks in the
morning so that we wouldn’t get HANGRY and stop for gas station pizza.
For dinners, I would make some slow cooker meals in advance and freeze
them so that on the days that we had long drives or if we had a long day
of hiking and were exhausted, we could just pull one out and heat it on
the stovetop.
So - I will be making some chili, chicken burrito bowls, and bean and
veggie soup.
If we are cooking dinner - it will most of the time be grilled veggies and
chicken, steak, or fish. Super simple!

6. For lunch, we are planning on salads
with leftovers from dinner the night
before.
To be sure we stay well-hydrated - we
will have a steady supply of water
bottles and make sure we know how
many we need to drink in a day.
Training sessions will be INTERESTING…
we are either going to be in the middle
of nowhere OR in a packed RV park.
Plus, there is not a lot of space to
workout INSIDE the RV.
Our plan is to alternate days getting up
before the kids and working out on a
LARGE outdoor rug via WILCOX
LIVEStream training with headphones.
Hopefully, we don’t have too many
gawkers on the RV park days… Our back-
up plan is to go to the RV Park
playground for an early morning
workout session.
PLUS - the whole point of the trip is to
be in nature and we are planning lots of
outdoor, active adventures with the kids.
SO that is it - that is how we plan on
staying consistent when everything else
around us will be inconsistent.
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7. Sounds really simple, right?!? YES - staying
consistent with these healthy habits is
simple - but it is not always easy. BUT - you
can make it easier on yourself by planning
in advance.
And that doesn't mean that we are aren’t
going to indulge in any treats along the
way. It just means that we are only going to
eat the REALLY GOOD treats. And we are
going to eat them because we want to - not
out of necessity because we are STARVING
and the gas station pizza is convenient.
If we eat pizza - and you better bet we will -
I will be YELPing all the reviews to find the
very best pizza in town.
And - I have never tried Beignets, so when
we drive through Louisiana, I am totally
finding some of those. AND I am dying for
some TEXAS BBQ!
The point is - when we make a plan to be
consistent with our nutrition and exercise
at least 80% of the time - it makes the
occasional indulgences taste and feel so
much better.
Just like Mike and I did, you need to do
some pre-planning to make sure that you
can stay on point and feel your very best.
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WILCOX WELLNESS & FITNESS

8. We have had the periods in our lives where everything is sort of chaotic and
we fall out of our healthy habits - and what happens is we just don’t feel
good. We don’t feel like ourselves. We don’t perform well as parents, or
business owners, or partners, or leaders because we just don’t feel good.
You have to feel good in order to do good.
We believe that you need to consistently nourish yourself and move your
body in a way that feels good in order to feel good and to be able to show
up as the very best version of yourself.
AND - you are going to have times in your life where you aren’t consistent
with these healthy habits and I want to encourage you to use those times as
a learning experience to help you plan better and prepare yourself for
success.
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9. P R I O R I T I Z E C O N S I S T E N C Y
just show up
First, I want to talk about prioritizing consistency inside your training sessions.
I want you to establish the ‘Just Show Up’ mindset. Every week, schedule your 3
training sessions per week for yourself.
You’ve done the hard part - made the time - NOW you need to execute - Just Show
Up.
You make it SO MUCH harder on yourself when you start moving things around on
your calendar - and this is where people get into trouble.
Want to know how I know? BECAUSE I do it to myself on occasion and it is miserable.
The truth is, there is ALWAYS going to be something more pressing than your training
session. There is always going to be more work to do, the next meal to cook, another
load of laundry to do…
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10. But I am telling you - schedule your
training session and then SHOW UP. This
is the way you win with consistency and
this is the way you stay on track with your
health and fitness goals.
You need to hear this: every training
session doesn’t need to be a full-blown,
all-out effort. There are going to be days
where you only have 2% to give.
That is okay.
What is important is showing up,
ESPECIALLY on the days that you only
have 2% to give.
Because what happens is you keep
yourself in a consistent momentum.
Giving 2% in your training session is a
heck of a lot better than 0%.
Moving your body feels good - giving 2%
in that training session is your set-up for
your next training session, where you can
give a little bit more versus widening the
gap between your training sessions,
making your next training session even
harder.
Showing up and giving just 2% feels so
good because it is like consistently
keeping a promise to yourself versus
consistently breaking a promise to
yourself.
WILCOX WELLNESS & FITNESS

11. WILCOX WELLNESS & FITNESS
Consistency wins every single time!
I talk about this because so often, we want to only show up if we can give
110%, and what happens is that we kill ourselves trying so hard in that big
effort.
Then, that makes your training sessions feel like this big, huge undertaking
that is going to tax your body and leave you feeling depleted.
That defeats the ENTIRE purpose!!!
The goal is to show up and be consistent, compounding our efforts over
time.
The problem with only ever being willing to show up for a training session
if the conditions are perfect is that conditions are never going to be
perfect.
Because it is LIFE.
The goal is consistency.
Small, incremental, sustainable improvements over the long haul.
If you want to ignite the fire for long-term success - JUST SHOW UP.
Because people who just show up are consistent.
And, consistency wins every single time.
The more you show up, the more steady your progress will be towards
your health and fitness goals.

12. So - on the days when you 'aren't feeling
it' - show up anyway - give what you've
got - even if it is only 2%, and we
promise showing up will pay off big-time
in the future.
You are not always going to feel like
working out. You are not always going to
feel like cooking or eating a healthy
meal. You are not always going to feel
like going to the grocery store and meal
prepping.
Do it anyway...
Just. Show. Up.
If you have big goals, if you are looking
to make a major shift in your life, you
have to push outside your comfort zone.
You have to embrace the concept that
you aren't always going to want to do it.
And it certainly isn't always going to be
perfect.
But... I can assure you - you will make
the most difference in the direction of
your goals on the days that you don't
want to show up.
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WILCOX WELLNESS & FITNESS

13. F U E L
food is
In terms of consistency with nutrition - train your mindset that what you put into your
body is the FUEL that powers your day.
And you want FUEL that is going to help you feel really great.
I think you probably already know this about me - I LOVE FOOD.
I love cooking food. I love reading about food. I love learning about food. I love
grocery shopping.
I love trying new recipes.
I love food in new places.
And I love healthy food.
But - with my love of food, I was finding that I was constantly striving to find the new,
best meal to feed my family.
That is all well and good, but sometimes enough is enough.
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14. Food is meant to be enjoyed - YES. And
I still do, but I have recently been
focusing my attention to think more
about food as FUEL.
Not every meal needs to be EPIC or
EXACTLY what you are craving in that
moment.
But every meal does need to FUEL
your body to perform at its best.
Sometimes food is just FUEL to keep
your body functioning really well and to
keep you feeling really good.
SO with that - I have started finding
more consistent, go-to meals that are
healthy, that are easy, and that make
me feel really good.
Then - I can get creative in the kitchen
on occasion and enjoy that process,
but it doesn't need to be something
new every night.
The point is - FOOD IS FUEL and
focusing your mindset around that has
the power to change your relationship
with food.
WILCOX WELLNESS & FITNESS

15. CONSISTENCY is the magic bullet to achieving and sustaining your health and fitness
goals.
It is showing up day after day, attending your training sessions, prepping your meals,
and drinking your water.
In the health and fitness industry - there is a lot of marketing… diet pills, diet trends,
workout trends. And it is a really frustrating cycle for people.
They go on a certain diet or crazy strict and strenuous workout plan and they do get
results, but that lifestyle just isn’t sustainable, so they quit, they give up.
On those diets, they aren’t thinking about nourishing themselves well so that they feel
good and they have energy. They are thinking about calories. Deficit. And weight loss.
When they fall off that diet, they don’t think about nourishing themselves in a way
that feels really good and they go back to eating the things that taste good to them or
are easy or are fast.
B U L L E T
the magic
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16. Eat your breakfast
Nourish yourself consistently
throughout the day
Eat whole foods only
Stay well-hydrated
And train 3 times per week
In this program, we are encouraging you
to NOT follow a diet, but consistently
nourish yourself in a way that makes
you feel really good, gives you lots of
energy, helps with your mental clarity,
and encourages you to become the very
best version of yourself.
The habits that we are promoting are
something that you can easily commit to
for the REST of your life - no matter
where you are in the world, the stage of
your life, or your circumstances.
Just:
You can do this! You just need DECIDE
that it is something that you will be
consistent and committed to.
1
WILCOX WELLNESS & FITNESS

17. A T 2 1 2 D E G R E E S ,
water boils
“At 211 degrees, water is HOT. At 212 degrees, it BOILS. And with boiling water,
comes STEAM. And steam can power a LOCOMOTIVE.” - Sam Parker
Think about how that quote applies to your life when it comes to health and fitness.
Here we are, entering the final phase of Own Your Health, and you have come a long
way.
You have stayed committed, you have made some major changes in your life. You
have done the work. You have made progress.
But… you likely aren’t all the way to where you want to be.
And your results have slowly but surely compounded over time.
With each healthy habit stacked, you’ve increased the temperature of your water, but
you likely didn’t feel the difference from 70 degrees to 71 degrees.
But ONE degree difference is the DIFFERENCE between hot water and water that can
take a TRAIN and PASSENGERS and cargo across the country.
So often, people QUIT just before the miracle. That is because they are working so
hard and they can’t feel how much their water has heated up.
Then they are at 211 degrees and nothing is happening.
They give up - just before 212 degrees when the water boils, produces steam, and
the train starts rolling.
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18. Not you, my friend. You are consistent.
You are dedicated. You show up when
the going gets tough and you keep
going.
You know the devil is in the details. The
difference between hot water and
forward movement is one degree.
Just one degree.
This is what we do at Wilcox Wellness &
Fitness – we help you increase the
intensity in your life so that you can get
exceptional results.
Imagine what your life would be like if
every single day you decided, you made
the commitment that you were going to
CONSISTENTLY get just one degree
better every single day.
What would your relationships look
like? What would your career look like?
How would you feel in terms of health
and fitness?
We believe that health and fitness is a
strategic leverage point. By making the
commitment to change your
physiology, you can gain momentum in
all other aspects of your life.
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19. It is not about overcoming the obstacles in the gym, or consistently
nourishing yourself well. It is the confidence you gain by being CONSISTENT
that gives you strength.
String together 3 months or 3 years of being consistent with the Habits for
Massive Impact and BAM – you are unstoppable and now you are also
nailing that presentation at work, winning at the parenting thing, or creating
closer connections with those who you love most.
You see - it’s not about the big victories - it’s about the millions of small
victories strung together consistently over time that really makes an
epic life.
I really hope this inspires you to commit to consistency in your life.
WILCOX WELLNESS & FITNESS