​This week's movement of the week is a Bosu Lateral Step w/ Double Press.
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The "double" press is to allow more opportunity to get some good repititions in.  Each time you press, you will utilize the same technique, thus creating more practice, which is what we all need - myself and the coaches included practice this stuff all the time!!  And we learn more each and every week & you can too!

The key to this movement is to establish quality footwork connected to incredible engagement throughout the abdominals, obliques, and posture.  

​​**FOOTWORK:**  You will need to utilize the push/pull of the floor using your feet. You want to push forward with the back foot slightly & pull back with the front foot quite a bit.  This is going to be your 'anchor' for pressing the bungee band forward.

**ELEVATION:**  When we talk about engagement through the abdominals & obliques, we are talking about creating length on those muscle tissues by elevating the ribs off the hips with proper pelvic tilt, bracing under the ribcage and establishing proper rotation (lengthening the obliques).  

**POSTURE:**  Finally, keeping tension in the lats and mid-back locks that torso into position & allows you to move fluidly, with control, lots of strength, stability, and makes it so much easier to COORDINATE YOUR BODY to move.  The way we can do this is to keep the elbow in line with the torso (not behind the torso) prior to the press.  At the same time, keeping your mid-back engaged by pushing the sternum forward, not allowing your mid spine to round!

I know, I know.....it's all exciting stuff!!  If you can become a master of this exercise you will literally be able to figure out every other exercise we do inside the gym with ease.   That doesn't mean it'll be easy, but you'll feel yourself becoming strong, more stable, and coordinating - building tons of confidence.

Do yourself a favor and don't just consider this movement 'just another station' and practice your ass off!  You can only benefit from fighting through to teach yourself to move more healthily.  The sense of pride in accomplishing things you didn't think you'd ever get will motivate you to continue each and every week!  

Here's your checklist:

1. Strong Start - Footwork, sbdominal/oblique engagement, & tension in the  lats and mid-back 

2. Get the abdominals involoved in the movement prior to the arms and legs - this takes the most practice (it's what we've really been working on the last 4-5 weeks)

3.  Control your body by using techniques you know and have practiced - footwork, elevation/bracing, and mid-back tension as you move

4.  Have fun, practice hard, be humble, don't be afraid of not being good at something (even if it frustrates the hell out of you).

5.  Have MORE FUN.


​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!​

Our LIVEStream Training Sessions are just like training with us in the gym - with the accountability and structure of working with a personal trainer in REAL-TIME while receiving REAL-TIME coaching from the comfort of your home.
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In your LIVEStream training sessions, you will meet with your trainer via Zoom and get an amazing workout using only your body weight and a few pieces of equipment (a broomstick or dowel and a set of dumbbells), although there is no equipment required to attend these sessions.

Throughout these training sessions, you will receive tons of coaching to ensure proper form and technique, and feel the love of our amazing community.

Inside of our LIVEStream training program, we offer all of our core training sessions: strength & conditioning, strength training sessions, boxing, and strength & mobility.


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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




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 of the week is a Walking KB Deadlift.

It is another seemingly basic movement but brings some similar challenges to the table as last week. You will be balancing out how to use your abdominals in combination with mid-back tension to perform this deadlift.

The goal towards the end of the week will be deadlifting some heavy kettlebells. So, let's dig into this deceiving exercise, set a standard for ourselves early in the week!!

The walking KB Deadlift is going to challenge your ability to maintain impeccable posture while you move. You will be learning how to connect your footwork to your leg muscles through your abdominals & into your mid-back.
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Pulling the floor with the front foot, bracing, and keeping yourself from rounding the spine with proper mid-back engagement will be your keys to success. You will also notice the coaches talking a lot about the timing of the step.

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​You will complete the full deadlift prior to stepping forward. This is a key technique to a lot of our advanced movements and we are taking this week to really fine-tune the feeling of 'waiting to step'.

Be strong. Take your time.  Lift Heavy!!

Here's your checklist:

1. Strong Unilateral Stance, Pulling with the Front Foot
2. Hinging with Subtle Rotation of Front Foot
3. Maintain Strong Abdominals & Mid-Back
4. Stand Tall Prior to Stepping
5. Control Your Body As You Move


​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 is a Stability Ball Plank with Alternating Leg Raises

TECHNIQUES TO PRACTICE & PERFECT:

1. Neutral Spine

Description:  

This week's Movement of the Week is all about developing an improved awareness of your posture in the plank or push-up position.  We will be throwing all kinds of fun plank variations at you this week to get you ready for the stability ball at the end of the week.

There is so much more to the plank than meets the eye.  No matter what our experience is with working out and fitness, we all have a little more to learn about ourselves each day.  Take this week to really fight for your best positioning or posture with each challenge that is presented to you.

Planking is not about endurance competition.  Performing great planks is about improving your body awareness, your posture, your ability to recruit more core strength, and your self-discipline.  Ask yourself, are you planking to make it as long as possible, or are you actually working towards improved strength because you are improving your overall structure!!

​The biggest challenge you will face this week is keeping a neutral spine. In order to do this, you will need to keep your hips in line with your shoulders (about parallel to the floor). Once you've achieved this, maintain a neutral lumbar spine (lower), thoracic spine (middle), and cervical spine (upper). So, that is the low back, mid-back, and neck areas.

Let's fight through the challenges and make some serious progress towards improved posture through tremendous body awareness!! You've got this!
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Here's your checklist:

1. Shoulders directly over your hands
2. Hips in line with the shoulders, torso parallel to the floor
3. Posterior Pelvic Tilt (or neutral lower spine)
4. Extended or ENGAGED mid-back and lats (or neutral mid-spine)
5. Chin tilted down and pulled in towards neck (neutral upper spine)
6. Maintain neutrality when presented with any type of movement (ex: shoulder taps or leg lifts, crawling)

​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!​

Curious about what Group Personal Training is at Wilcox Wellness & Fitness?  This video should explain it for you.  

In life, you can either find reasons why it won't work... or you can find reasons why it can.

And... the magic is... both are true. If you believe it won't work... it won't. If you believe it will... you better believe it will.

What would you tell yourself if you had the chance to go back 10 years?

In 2012, I was working in the very intense world of biotech sales, dreaming about joining our business full-time.

I wish I could go back in time and tell that ten-years-ago self to just GO FOR IT - everything works out exactly as it should.

I've learned that lesson eventually, but I stressed so much over that decision SO MUCH and I wish I didn't!
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What would you say?



​Lots of love,
Paige




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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: DB Walking Swing w/ a High Bicep Curl

Techniques to Practice & Perfect

1. Maintaining Standing Posture Throughout Movement
2. Timing
3. Proper Rotation

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As usual, take the time to set up your best standing posture prior to moving. This will help you control the dumbbell as it swings. Your goal is to allow your core strength to be the prime mover during the exercise. This can be achieved by keeping tension into the floor with your feet, staying braced, and keeping a flat, strong upper back!

Continue to make the timing of the movement a high priority. You will practice waiting until the dumbbell is at shoulder height prior to rotating and stepping into your bicep curl. The goal of the bicep curl is to keep your upper back activated, specifically the latissimus dorsi (lat) of the curling arm.

Here's a helpful hint: When swinging the dumbbell to the outside of the leg, keep your hips square and your thumb pointing behind you.

Here's your checklist:
1. Strong standing unilateral posture
2. Punch the dumbbell out until your arm is straight.
3. Hinge, allowing the dumbbell to swing to the outside of your front leg
4. Brace, Pull the floor with your front foot as you drive the dumbbell back to shoulder height
5. Rotate the ribcage as you step into the bicep curl.

Have fun & once you’ve mastered the basic skills, try to utilize some heavier weights!


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!​

Eat healthier this year WITHOUT buying a ton of fancy ingredients.

This FREE Healthy & Delicious 5-Ingredient Recipe Book is full of recipes that are simple, delicious, AND healthy.

​You can make most of these at home in LESS than 30 minutes with only a few simple ingredients you probably already have in your kitchen! 

Download our FREE 5-Ingredient or LESS Recipe Guide here: https://wilcoxwellnessfitness.lpages.co/5ingredientrecipes/


​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!