Let's GO!  We will be utilizing the RIP Trainer for this week's movement of the week!  It's such a great tool for us to utilize to practice the technique of rotating into the push-pull prior to the 'big' movement, which is a stepping row with a tricep extension.

The technique of rotating away at the start is to provide length on the muscles that we will use to complete the stepping row.  When there is 'more' length on the muscles, we become more flexible and strong in the lengthened range of motion!  I hope that makes sense and if it does not, please reach out or grab a trainer at the gym and ASK QUESTIONS!

We've worked hard on this technique in different movements over the last several weeks.  We believe this is going to solidify all that hard work you've put in!!  

Here's your checklist:

1. Strong Unilateral Stance, Pulling with the Front Foot
2. As you push with one hand, equally pull with the other.
3. Rotate towards the pressing arm & lock-in full-body strength
4. Slowly shift your body weight into your back leg prior to stepping.
5. As you step - rotate, row, and extend the rowing arm, gripping the floor with your feet.

You are going to nail this for sure!

​This week's movement of the week is a fun one....and quite deceiving from a cardiovascular standpoint.

Timing is your number goal this week.  Waiting until the dumbbells are at shoulder height prior to jumping is a crucial technique that applies to a lot of movements we do!  Let's DO THIS!

Another key component is to let your arms become pendulums.  What do I mean by that?  You need to keep those arms straight as they swing.  As soon as you bend at your elbows, you no longer have a full pendulum.  When we get this technique correct, the work moves out of the arms, shoulders, and neck region & puts it into our core!!  This is ideal for sure!

Finally, when rowing the dumbbells at the top, continue to focus on where your elbows end up.  You do not want them to be way behind your shoulders.  The best-case scenario would be to stop your elbow right underneath your shoulder joint or even in front of your shoulder joint to ensure you do not "over-row".

​Be patient with yourself at the beginning of the week & you will nail the timing of this movement.  Once you've nailed the timing, you will actually feel your body "floating" up and down off the step.  The pendulum will help you achieve this!

ENJOY!

Here's your checklist:

1. Strong standing posture prior to moving
2. Your very best hinge (deadlift)
3. Keep those arms straight until you are ready to row
4. Punch the dumbbells out until your arms are straight after you row
5.  Soften those landings!!

This week's movement of the week is a DB Curl to Stepping Row & Press

Think Strength Training & do your best to move slow to allow your brain to connect with your body!!  You can do this!

We start by curling the dumbbell and rotating towards that side.  So, rotate towards your dumbbell.  From there you will lock in your legs, your abdominals, and your posture to set up the overhead press.  Once you are locked in you will drive through your feet to rotate towards the bungee side and press the dumbbell overhead while taking a step back.  You can do this!!

​It sounds like a lot (and there are a lot of little things going on here), but if you slow yourself down, especially at the beginning of the week, you will easily nail this technique and understand the concept of FULL BODY STRENGTH.  You will actually use your legs and core much more than your arms when done with solid technique.  One more time.....YOU CAN DO THIS!!!

Here's your checklist:

1. Strong Unilateral Stance, Dumbbell same side as front foot.
2. As you curl the weight, rotate towards the dumbbell
3. Lock in the legs, abs, and posture
4. Slowly start to press the dumbbell as you step and rotate towards the bungee band side.  
5. Finish with Best Posture Possible

This week's movement of the week is a familiar one, yahoo!! We are going to leverage how we push off with our feet in combination with contracting the opposite side to slam the ball!

Although this movement has us being quite athletic due to the Bosu ball, it is still a basic movement. You will step onto the Bosu ball and allow it to 'push' you into your lateral step slam.
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Here's the key - as you step on the bosu ball, let's say with your left foot, you will need to lengthen the right side of your body. Now, as you come off of the Bosu by pushing with your left foot, you will contract the right side of your body as you slam the ball into the floor & FOLLOW THROUGH!!

You've got this.  Use your fundamentals......

1. Strong Footwork, - connected to the floor.
2. Elevation - create space from your ribs to your hips, turning those abdominals on. 
3. Maintain Posture - create tension through your midback and lats, allowing you to slam the ball effectively.  

Doing these 3 things will allow you to be extremely athletic & train all the important muscles to fire together, keeping unwanted stress from your neck, shoulders, spine, knees, ankles, and feet!!!!!!!!!

Enjoy!

Here's your checklist:

1. Strong unilateral stance, elevated, with tension in the midback
2. Hinging with Subtle Rotation of Front Foot
3. As you step onto the Bosu, lengthen the opposite side
4. In one fluid motion, drive off the Bosu & slam the ball over the front foot
5. Finish in a STRONG, ATHLETIC POSITION (Just the way you started the movement)

Happy training!

Wilcox Wellness & Fitness

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WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!​

​This week's movement of the week has quite a few challenges.  The key to success will be to simplify the movement by utilizing the fundamentals you've been practicing.  

There is a basic hinge (deadlift), a 'stepping row' technique (it's a little hop, but you will utilize the stepping row technique you've practiced with the bands), and a step and press!!

​When performing this movement, slow your body down and allow your brain to connect to what is happening.  The faster you move, the more likely your body will be out of alignment, making the overall technique feel a bit sloppy.  

Focus on strong footwork, creating space and tension on your abdominals, and maintaining great posture and you will have success with this complicated movement.

Go get it!!


Here's your checklist:

1. Strong unilateral stance, pulling with the front foot
2. Utilize the front leg to drive the dumbbell forward
3. Allow dumbbell to get to shoulder height before the hop & row
4. Have patience, prior to the step and press
5. Simplify it.  It's 2 steps forward and 2 steps back.  Use your fundamentals!!!

​Happy training!

Wilcox Wellness & Fitness

​
​
WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!​

​Our Strength Training Sessions are an amazing opportunity to slow things down and learn the very best ways to gain strength for long-term success that ultimately applies to your everyday life.  

This is the most important part of training in general, to train yourself for everyday success!

Although we will push you to increase the resistance over time, strength training is not always about lifting heavy.  You can get so much out of learning to use your body in a more efficient way.

​​We will teach you the appropriate mechanics for building your strongest possible structure, helping you build body awareness, so you feel 100% confident living your life as a strong, capable person so that you feel strong doing the things you love to do - hiking, biking, kayaking and maybe even some of the things you don’t love to do as much like shoveling and yard work.

We can't wait for you to experience how strong you can become by improving the strength of your structure!  Getty up, Let’s Go!


TRIAL our Group Training Program for 2 weeks...
If you are ready to make the commitment to a training program and to prioritizing your health & fitness, this TRIAL program is for you!  Now is the time to see for yourself what we are all about. You'll get 2-week UNLIMITED access to our Group Personal Training Program either ONLINE or in-person, a 1-on-1 Success Session, nutrition support, and much more. Join us today: https://www.wilcoxwellnessfitness.com/gift.html



​Happy training!

Wilcox Wellness & Fitness

​
​
WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!​

One of the BEST ways to get more fast energy –– especially if you sit a lot for work like I do –– is to get up and MOVE!

It’s true: Spending a little energy can actually help your body create MORE of it.
Even something as simple as going for a short walk around your office - or in my case, the gym...

Getting up and moving around helps in 3 ways:

First, it helps your body create energy at the cellular level – actually in the mitochondria of your cells.

Exercise can help your cells create MORE energy immediately… and regular exercise can actually create MORE mitochondria.

Second, moving your body boosts oxygen circulation, which helps your body use its energy more efficiently.

And third, your body releases more feel-good hormones when you exercise, which helps to boost your mood and your focus!

The key to HOW to work out is to listen to your body!

This does NOT have to be a high-intensity session – the idea is to just move at a low to moderate pace for 10-20 minutes. It could even be throwing the ball for your dog or playing whatever ridiculous game your kids are into.
Right now - the floor is lava is hot in my house.
The cool thing is that once you get moving - once you get up from your cozy chair, you often will WANT to do something more!

But that is not necessarily the goal of this movement session – the goal is to just bring you just a little shot of energy to perk you up for the rest of your day.

I am SO EXCITED for the FREE ENERGY challenge that we are running starting on Monday next week.

Be sure to get signed up for that if you are into getting more tips, tricks, and strategies to increase your energy levels.

It is going to be awesome!

❤️Paige

I don’t know about you, but I think being tired is the absolute WORST.  And believe it or not - I have a lot of experience with this feeling of being tired.  

After having our first child, I was undiagnosed with Hashimotos for almost a year.   The doctors just said that I was a new mom - I needed to get used to being tired… but I knew something was wrong.  

I could sleep 10 hours and wake up exhausted.  I didn’t feel like myself and I constantly felt like I had the worst case of jet lag.

Come to find out, Hashimoto's is a thyroid disorder leading to EXTREME fatigue. 

Now, that kind of tired needs to be addressed by a doctor - preferably a great endocrinologist.   

It was HORRIBLE.  And if you are feeling this way - the challenge I am about to tell you about is not for you.  Get yourself to a doctor and find someone to help advocate for you.  I know it’s hard - if you need a pep talk to make this happen feel free to reach out to me.

Once I got my thyroid levels stabilized after another terrible 6 months of trial and error, I made it my mission to do everything in my power to manage my energy levels.  

And the good news is that as long as your labs are clear, there is A LOT that you can do to manage your energy levels.  

I don’t know about you - but I feel like our ENERGY is our most valuable personal asset.

Energy dictates how we show up in this world, how we present ourselves, and the way we live our lives.  

It is SO IMPORTANT.

So, we’ve compiled all of our best energy-boosting strategies and put them in a PDF / challenge for you.

Our challenge starts on Monday, April 25th.  If you are in, CLICK HERE to join us!  It is going to be AMAZING and even if you get just one little golden nugget from it, it will be well worth your time.

Join us here!  We start April 25th!  

https://wilcoxwellnessfitness.lpages.co/energychallenge/



​Lots of love,
Wilcox Wellness & Fitness



WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!​

​I believe that our energy is the most important asset we have. I am OBSESSED with finding ways to increase my energy levels. What would you add to the list?

To learn more simple tips you can use to increase your energy every day, join our free Energy Challenge here: https://wilcoxwellnessfitness.lpages.co/energychallenge/​


Lots of love,
Wilcox Wellness & Fitness



WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!​