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Techniques to Practice & Perfect
This week's MOW is the same as last week. There are a few things to master inside this movement, so we wanted to break it down a little bit and show you the keys to success. There are two key elements to the first part of the movement. Timing and Standing Posture technique. Remember standing posture is when you connect full-body strength. Push through your feet, brace your abdominals and ensure your spine is nice and flat, keeping your upper back muscles engaged. If we do that in combination with waiting for the dumbbell to get to shoulder height prior to stepping, this movement will become highly successful! The second part of the movement is designed for you to use proper rotation to help you move the dumbbell up over your head. You will notice in the video, Katie's ribcage (or torso) rotates prior to her pressing over her head. This is crucial if you want to gain more core strength and shoulder stability. A lot of times, we allow the shoulder to do too much of the 'heavy lifting' and the abdominals become an afterthought (even though we are bracing). The key is timing! Let the ribcage move first, brace more than you think you can, and then press the weight up over your head. Your shoulders will LOVE you if you can master this sequence!! Here's your checklist:
ENJOY! 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!
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“If you want to go fast, go alone. If you want to go far, go together,” according to an African proverb. That’s true for all kinds of goals – including health & fitness! If you’re starting your health & fitness journey, you don’t have to go it alone. In fact, research shows you’ll benefit from building a support team around you. - Friends for support when the going gets tough. - A significant other to be supportive - Colleagues for lunchtime walks or pep talks. - A trainer or group of workout friends. - An organized support group of others with similar struggles – one you find or create on your own. - You can even hire a coach to help with some or all of what you’re trying to manage. The reasons make sense. In addition, to support, your team can provide accountability, fun, confidence, and even a fun bit of competition, if that's your thing.
Remember that communication is key, and depends on the type of relationship you have with the members of your group. Is it someone you see regularly anyway? A professional? Casual acquaintances? All of those can play a role, but it’s on you to be clear about your needs and expectations. Even with a team and a coach, you’re still the quarterback of your own health. Only you can do the work! Ready to do the work? We want you on our team! Send us a message to set up a time to chat! 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! So happy to share my story of what got me into the health and fitness industry and how committing to healthy living transformed my life. Here is the link to get registered for the Own Your Health Masterclass: https://wilcoxwellnessfitness.lpages.co/own-your-health-masterclass-registration/ We hope you will join us! Lots of love, Paige 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!
KEY TECHNIQUES:
1. Timing 2. Proper Rotation Description: This week's movement of the week will incorporate 3 movements you are familiar with - a pendulum lunge, bicep curl, and a stepping press. I think this will be our most successful week to date when incorporating multiple movements into one! The #1 key to your success with learning this movement is patience! This is not a movement you can just hammer through and expect to be a pro. We are going to perform each movement in segments, so you do not need to feel rushed. As always, start with your best posture and ensure you have set your footwork up prior to your first rep. Be patient with the pendulum, allowing the dumbbell to get to shoulder height prior to rowing the band & bicep curling the dumbbell. Finally, you will take a reverse step allowing the band to 'release' slightly as you press the dumbbell overhead, slightly turning the palm out. When we perform movements with multiple steps, it's the ultimate test of staying braced and using our posture while we are in motion. And this is exactly how we want to move throughout our day. Here's your checklist: 1. Your set-up will set you up for success - allow yourself the time to check in on your starting technique. 2. Patience with the dumbbell. 3. Stay braced and elevated as you step into the bicep curl & press 4. Utilize subtle rotations with each step, remembering to use your core strength and not your shoulder girdle. 5. UTILIZE MORE STRENGTH! We all have a little more strength than we think we do, use that little bit of 'EXTRA' to stabilize as you move! HAVE FUN & KICK SOME BUTT! 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!
Testimonial Slider (image, text) by Paige Wilcox
 Right this second, what are you grateful for? List 3 things right here in the comments that you’re grateful for. Feel free to elaborate or keep it super simple. Here is my list. I am grateful for: 1 - The first sip of coffee in the morning 2 - Cozy blankets and snuggles with my kids 3 - My husband's sense of humor It doesn’t matter how big or little, but share your list in the comments below! 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!
TECHNIQUE to PRACTICE and PERFECT (and one habit to get away from):
This week's movement is taking us back to basics!!! Woohoo! The ultimate goal for this week is to move and control the kettlebell with the use of the abdominals and the lat instead of the arm and shoulders. We can do this by staying focused on proper standing posture throughout this basic movement. If we stay elevated and remember what the upper back should look and feel like - flat, with strong lats without being rounded, shrugged, or collapsing the shoulder blades onto the spine. When it comes to the pendulum portion of the movement, think deadlift. As the kettlebell travels between the legs, the thumb should point back, knees slightly bent, and engaged through your abdominals and mid-back. When the kettlebell moves forward, wait until the KB is at shoulder height before rotating and slightly rowing the KB. Utilize a Pull-Push technique by staying elevated, super braced through the obliques to move into your next swing. Here's your checklist: Before you move:
As you move:
We are utilizing this seemingly simple movement to practice and perfect Checklist #5 above. This technique is absolutely crucial to our progress in the future! WE'VE GOT THIS!! 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!
Testimonial Slider (image, text) by Paige Wilcox
This is a streamlined, egg roll-inspired recipe to make it a fast and easy meal to add to your rotation.
It’s perfect for a quick weeknight meal OR as a meal prep lunch (makes 4 servings)! TIP: If you are super busy, you can pick up some precooked frozen rice (brown or cauliflower) or quinoa at the grocery store – or cook up a batch during the weekend to keep on-hand in the fridge for a quick meal. Save this recipe and give it a try! We hope you enjoy it! 
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!
Testimonial Slider (image, text) by Paige Wilcox
This is me... getting it done! Nothing glamorous about the daily grind but here we go...
A while back, I posted about my vision of success for 2022 and I absolutely LOVED reading your comments. So, for a little public accountability… here’s the habits I’m tracking for this year. I just got an iPad and I am currently OBSESSED with my GoodNotes digital planner. What habit are YOU mastering this month to move closer to your success vision for 2022? Let me know in the comments! ⬇️⬇️⬇️ Lots of love, Paige 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!
Testimonial Slider (image, text) by Paige Wilcox
Our group training program is different than anything you’ve ever experienced. It is truly personal training in the group setting. You will work with our world-class team of certified personal trainers who are invested in your success. You will go through a thorough onboarding process to set you up for success every step of the way. Our onboarding process is something that we take really seriously because it is all about giving you the tools and resources you need to be successful and getting you in the right mindset to completely transform your life. We also know that joining a training program can be intimidating and this onboarding process is designed to help you feel really confident and comfortable every step of the way. We have engineered every aspect of our training program to set you up for success and remove any roadblocks you may encounter as you are starting your health and fitness journey.
All of our training programs include a complete Whole Foods based meal plan to ensure that you are getting great results fast and that you are well nourished for your training sessions. We know you are busy. We know you don’t have the time to spend your life in the gym. And we know that your schedule changes often. That is why our group personal training program offers over 70 sessions for you to choose from on a weekly basis. You just need to enroll for a session an hour in advance and our trainers will be ready for you. 3 sessions a week in our group training program is the sweet spot for getting really incredible life changing results. Our training program is for all fitness and experience levels - whether you’ve never trained before or you’ve been out of a training program for a while. Our team of world class trainers will meet you where you are and help you get to where you want to go every step of the way. We are so incredibly excited to support you along your health and fitness journey. Just click the link below to schedule a call to learn more about how we can help you live your life to the very fullest. https://www.wilcoxwellnessfitness.com/free-consultation.html 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!
This week's movement is a perfect combination of 2 movements you have been practicing and doing quite well at!
TWO TECHNIQUES TO PERFECT: 1. TIMING 2. Unilateral Standing Posture at the Finish The first part of the movement is essentially a split squat, or a squat from a unilateral (staggered) stance with a nice pendulum to help us get down into the squat and up out of the squat!! For this part of the movement, you will be solely working on the proper timing of the movement (See Checklist Below) while maintaining standing posture techniques - most importantly engagement of the feet with the floor, pelvic tilt, abdominal engagement, and a nice flat upper back (thoracic extension for any anatomy fans out there). You've all been working hard at these techniques and will be super successful if you are patient with the dumbbell!! The second part of the movement is the Step and Row, which, if you've been around for a while, is something you've practiced hundreds maybe thousands of times. The key to this movement is keeping tension in the lat (outside back muscle) or engaged as you row. This can be done by keeping your elbow 3-4 inches from your side and your upper arm parallel to your torso. Do everything in your power to not 'over-row' with your arm. Your job is to pull the band with your lat, abs, and torso at the same time. Finally, if you utilize the push and pull with your feet, you will feel your strength being tested in a big big way!
Here's your checklist:
Although there are a lot of things happening here, you have practiced these movements many many times. Try to move naturally and have confidence in your practice!! Have fun! 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! |
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