Wilcox Wellness & Fitness
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Dumbbell Stepping Press - Move of the Week

1/28/2022

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This movement is all about power and timing.  In this movement you are working in a split stance lunge, getting low into the lunge and powering up through your glutes as you step into the press.  Using your breath as you drive up through your feet will help you in creating that force behind the movement.

You will be holding a dumbbell in the hand that is on the same side as the front leg and as you power up out of the lunge you will step forward into the dumbbell press.  

This is a great movement to practice connecting the right and left side of the body.  As you prepare to power out of the lunge position you will pull with the hand that is free of the dumbbell, creating tension through your lat.  This will also help you create tension through your core and obliques to support the powerful movement.

Timing is the big challenge in this movement.  It's all about powerfully pressing just before you get to the top of your lunge, using those last few inches to explode into the press.
2/7/22 Dumbbell Stepping Press - Movement Name - Movement of the Week Explainer by Allison Hopkins
Here's your checklist:

1. Start in a lunge (walking stride length) with right foot forward.
2. DB in right hand, slightly rotated over right foot.  
3. Drive off the right foot, “pull” from the left lat and obliques & step forward as you press the DB overhead. 

​Have fun with it!  The feeling of that explosiveness can feel amazing and I can't wait to experience it with you!
​
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Introduction to Pre-Training Activation Sequence

1/28/2022

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We are adding a new element to your training program that is designed to help set you up for success in every single movement that you perform in the gym AND in how you move in every day life. 
 
I am excited to introduce you to a pre-training warm up that I strongly encourage you to make time to do before every training session.  Plan to arrive 15-20 minutes early so that you can still do some foam rolling & SMR work as well as this pre-training activation sequence.
 
This sequence of movements, when practiced regularly, will help you improve your footwork, your core engagement and therefore your core stability and your overall posture.
 
Foot work is the foundation of every movement.  It helps to create core tension and this connects to good posture.
 
Foot work is essential to all movement and is going to determine the quality of your movements.
 
When you footwork is misaligned, either when stationary or in movements, you will form bad habits that will create compensations that lead to pain and eventually injury. 
 
Perfect footwork, core engagement and posture will help you improve how you move exponentially, both inside and outside of the gym.
Activation Sequence Intro by Allison Hopkins
These next videos will bring you through each of the components of this pre-training activation sequence. Remember to bring yourself through the 3-point check list when you set up your split stance.
 
1.Proper stride length and width – hip width and natural walking stride.
2.Set your posture by elevating through your ribs and tucking your tailbone
3.Connect your feet to the floor by pulling your feet together creating tension with the floor.
Stick Mobility Work
Stick Mobility Explainer by Allison Hopkins
Posture Work
Activation Sequence - Corrective wall sit Explainer by Allison Hopkins
Coordination Work
Coordination Explainer by Allison Hopkins
If you have questions let us know, and as always have fun with it!

Happy Training!
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Unilateral Barbell Row with Slider Step - Movement of the Week

1/20/2022

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I'm super excited to be bringing you our first "Movement of the Week".  Each week we will be focusing on a specific movement, progressing it throughout the week to eventually get to the movement described here.
This week we are going to be working towards performing the Unilateral (or split stance) barbell row with slider step.
This movement can be a little deceiving in that it appears pretty simple, but there are a few important nuances to master through practicing this movement.

First, this movement is performed in a split stance or unilateral stance.  We have been working with this movement for a few months, and this movement will provide more opportunity to practice your split stance foot work!

Second, this movement provides a subtle rotation in the row.  The key to keeping the core engaged is being sure to not over row and therefore over rotate.  When we over rotate we lose the connection with our abdominal muscles and our lats.  This movement will teach discipline that will apply to all rowing movements.

Third, This movement will also teach you about the importance of loading your front foot while keeping tension with the floor through both feet.  This movement will progress over the course of the week to eventually incorporate the slider on the back foot. 

Engagement of the back foot with the floor is critical in all split stance movements.  It creates stability and will allow you to create more power and control through any movements, however, if there's too much downward pressure into the slider it will be hard to slide.  Through this movement you will learn how to press through the front foot the entire time and engage your back foot with the floor by pulling the floor rather than pressing into the floor.
1/31/22 - Unilateral Barbell Row with Slider Step - Movement of the Week Explainer by Allison Hopkins
Here's your checklist for this week!
​

1. Set up unilateral / split stance with barbell on the same side as the front foot.
2. Maintain a long, flat back in the hinged position.
3. Push barbell into the wall.
4. As you row, slightly rotate the torso over the front leg.
5. As you rotate the torso, slide the leg back.
6. Press through the front foot the entire movement.

Have fun with it!  Remember that any new movement will feel a little awkward at first, and it is through practice that you will find your rhythm and confidence in the movement.  

We are excited to be exploring this first move of the week with you!

​Happy Training!
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January Client of the Month - Laurie Beck!

1/20/2022

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Each month when we consider the Client of the Month we think about people who are so committed to their health & fitness journey that they have become acutely aware of how this commitment has impacted their lives on a daily basis.
When we truly recognize the impact that the healthy habits that we create are having on our life we tend to be more committed to keeping up those new habits, and through that consistency we begin to experience the long term results that we are always after when starting a health & fitness program.
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​Life can have its ups and downs, and when the downs roll around it can be hard to keep up with our routines.  What is important is that we get right back on track right away.  When we have a habit of consistency it feels out of sorts to break that rhythm and that makes it easier to get back on track when life does throw us a curveball.  Consistency takes practice, and that’s why we love acknowledging people who practice consistency and recognize how this consistency benefits them.  It’s not only an inspiration to us as trainers but also to others around them.
This month we’re honoring Laurie Beck as our January Client of the month.  Laurie joined us in June 2021 with a goal of getting stronger and more tone.  When I asked Laurie why it was important for her to get stronger and feel more tone she talked about how feeling strong brings a smile to her face.  She enjoys hiking, skiing and kayaking and wanted to feel stronger while doing those kinds of activities.

You can imagine my delight when Laurie shared with me that her commitment to health & fitness has made her feel happier overall, more energized, and more mindful.  

One way that Laurie has been mindful is through her awareness about how her Morning Mojo routine has made her feel.  Morning Mojo is an age-old concoction of freshly squeezed lemon juice, apple cider vinegar, and grated ginger added to water.  There are all kinds of health benefits associated with daily consumption of Morning Mojo including a boost to the immune system, digestive benefits, and more.  For Laurie it sets the tone for her day.  She notices the mental benefit and how this start to her day helps her want to continue the momentum by making one good decision after another throughout the day.  
The other thing that I love about Laurie is how she looks at challenges as an opportunity to identify a solution.  Laurie lives alone with her puppy, so cooking dinner for herself at night isn’t something that motivates her, but she knows how important it is to have a healthy meal at dinner time.  Laurie doesn’t let her living situation be an excuse for not nourishing her body with healthy foods.  The solution that she found that works for her is to cook for the week.  She will prepare at least part of the meal in advance so that it doesn’t feel as daunting to prepare herself dinner each day.  

​Laurie is a true example of what it looks like when we commit to health & fitness. 
​​
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She takes responsibility for what she needs to do to take care of her body, she recognizes the benefits of her actions, and that motivates her to keep up her momentum through consistent actions.

We are all so proud of Laurie and all that she has achieved since joining our community, and we are so happy to have the opportunity to support her in this journey. 
​

We would love to welcome YOU to our community!  

Join us for FREE through our GREATEST GIFT PROGRAM, and we'll make
another $10 donation to Midcoast Humane!

Through the Greatest Gift Program you will receive:
  • Access to a no-obligation, FREE 2-Week Trial in our Group Personal Training Program.
  • Downloadable tools to help to set you up for success in reaching your goals including a 7-day Victory Journal and access to a 30-minute webinar on implementing healthy habits.
  • A 1:1 Success Session where we will review your goals, answer your questions, and make sure that you have all of the information that you need to have an amazing experience in your trial program wit us and a plan for reaching your goals.

We will meet you where YOU are and provide with support every step of the way!
Why wait?  The time is NOW and we are here to guide you as you get started.
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2021 Charitable Giving Message

1/7/2022

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​Back in 2018, as an aspiring business owner, I had a vision of giving back to the community through my business. The way that Mike and Paige Wilcox had given back to their community in Bangor was a big inspiration to me and a big reason for why I chose to work with them to open Wilcox Wellness & Fitness here in Brunswick.

Through this business I see so many opportunities to give back to our community. As a health & fitness business I witness the impact of living a happier, healthier life every day through each member of the WILCOX Community. When we feel happier, we have better relationships with those around us. Whether that means stronger relationships with those who we love, or simply being in a better mood when we’re out running our errands. When our bodies feel strong and good, we tend to feel happier. And when we feel happier, we tend to be more patient, have more empathy for others, and as a result make kinder choices in how we interact with others.
​
The ability to empathize with others and choose to be kind even in the face of the interpersonal challenges that we face in our day to day has always been important, but even more so over the past challenging two years that we have all been through. It always makes me feel so good inside when I hear the stories members of our community share that provide examples of how they view the world through a more optimistic lens as a result of feeling better.
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​It was this vision that inspired me to start this business. To enable us to live our happiest, and healthiest lives by committing to healthy living, but it’s gone so much further than that.
​
This year we, as a Wilcox Family, have contributed to our community through various programs, and we are so proud of the impact that this makes across our greater community.
​


*With every referral through the Greatest Gift Program we give $10 to Midcoast Humane.
*With every check-in for charity we give $0.40 to Midcoast Humane.
* We also hosted our 3rd Annual Burpees for Turkeys fundraiser for Good Shepherd Food Bank here in Brunswick this past November.



​In 2021 this community generously referred 52 people to Wilcox Wellness & Fitness. THANK YOU! This is the biggest compliment that we can ever receive! As a result, 
we have donated $520 to Midcoast Humane over the course of 2021!

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​In March we started our Check-ins for Charity Program. Every time that a Wilcox member checks-in at Wilcox Wellness & Fitness, Brunswick on Facebook we make a 40-cent donation to Midcoast Humane, resulting in an additional $114 donated!
​

That’s a grand total of $634 donated to Midcoast Humane to support them in their mission of caring for animals through spay/neuter programs, vaccinations, medical procedures, and care & comfort for animals during the intake and adoption process. And that’s not all! 
Midcoast Humane isn’t just about the animals. They’re about the PEOPLE too! To learn more about all of Midcoast Humane’s programs visit their website: https://midcoasthumane.org/about/

And of course, each November we host our Burpees for Turkeys fundraiser that supports the Good Shepherd Food Bank and serves to raise awareness around food insecurity in our community. ​
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This year the Wilcox Community helped us blow the top off of our fundraising goals with a total $5475 raised! In combination with our team in Bangor we raised a grand total of $11,500, all of which went directly to Good Shepherd Food Bank to help them in reaching their goal of ENDING food insecurity in the State of Maine by 2025. Since this event began in Bangor back in 2012 we have raised over $65,000!
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This is something that we are so proud of. We couldn’t have made such a remarkable impact without the support of this amazing community. THANK YOU to everyone who has made this possible through your support of these programs, and through your kindness and commitment as we have worked together to find our way through a pandemic while keeping each other safe!  This dedication as a community has allowed us all to continue to commit to our health & fitness with confidence knowing that we're all looking out for one another.  That is truly what community is all about and I'm so happy you are a part of it!

We would love to welcome YOU to our community!  

Join us for FREE through our GREATEST GIFT PROGRAM, and we'll make
another $10 donation to Midcoast Humane!

Through the Greatest Gift Program you will receive:
  • Access to a no-obligation, FREE 2-Week Trial in our Group Personal Training Program.
  • Downloadable tools to help to set you up for success in reaching your goals including a 7-day Victory Journal and access to a 30-minute webinar on implementing healthy habits.
  • A 1:1 Success Session where we will review your goals, answer your questions, and make sure that you have all of the information that you need to have an amazing experience in your trial program wit us and a plan for reaching your goals.

We will meet you where YOU are and provide with support every step of the way!
Why wait?  The time is NOW and we are here to guide you as you get started.
Sign up TODAY!
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    Author

    Hi!  My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME.  I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.

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  • HOME
  • Get Started
  • Personal Training Programs
    • KickStart
    • Private Personal Training
    • Group Personal Training
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Meal Plans
    • MEAL PLANS
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Career
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now
  • Website Terms & Conditions