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Our Spring Meal Plan includes 4 weeks of spring-inspired meals, recipes, snacks, and even sweet treats, all designed to keep you feeling great while achieving your health and fitness goals. This meal plan will help you get organized in the kitchen so that you are spending less time cooking and more time enjoying the things that matter to you most. And…. we are selling it for a limited time for just $27 (less than $1/day). So be sure to buy it before the price goes up on April 4th. You will LOVE these simple and delicious recipes and getting organized in the kitchen. Here is what to look forward to by week:
You are going to LOVE it - and we have it on pre-sale right now for $27 for a very limited time. Click below to get your Spring Meal Plan: https://www.wilcoxwellnessfitness.com/springmealplan 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!
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The rice cooker is in another meal prep MVP. It will cook rice, grains, quinoa, and even oatmeal perfectly every time without any babysitting. In our new Spring Meal Plan, we teach you how to use this, a slow cooker, and a chef's knife to prep all your meals for a week in about an hour. You are going to love this series! Check out our new Meal Plan & Guide here: https://www.wilcoxwellnessfitness.com/springmealplan.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!
Strength and Mobility sessions will improve your strength, mobility, coordination, & flexibility.
The Strength & Mobility Session will help you achieve better body mechanics when it comes to footwork, core strength, decompression, and range of motion. You will leave the sessions feeling so much taller and with much less compression than when you arrived.
This session allows us to train in a safe and sustainable manner which will help with the longevity of our joints, tendons, and ligaments while building strong, pliable muscles that will have you wanting to get out there and move!
The stretches and strengthening movements performed allow us to utilize the entire body. When you build strength and mobility at the same time, you are asking your muscles to work in a full range of motion. You will become, not just flexible, but you will build an incredible amount of strength when you are in your greatest range of motion. This is what sets this session apart! Building mobility AND strength simultaneously ultimately allows us to live a life without pain and discomfort for the rest of our lives. When you start feeling the decompression happen and your ability to do things more easily in your daily life, you become hooked, hooked on the feeling of confidence that comes with your body's ability to perform! 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
This week's Movement of the Week is all about those obliques!!! Wait, wait....looks like a bicep curl to me!!
You are correct, although we are doing a bicep curl in this movement, you are initiating the bicep curl using the muscles that move the torso!! Mostly, those obliques will be rotating your torso into the arm curling the dumbbell (give you a chance to check out your guns too!). Let's work hard this week getting our obliques activated, creating proper rotation, which creates a more functional body! Cheers to that. So your number 1 goal for the week is to properly lengthen and contract your obliques. When done correctly, you will keep yourself from over-rotating. This is so much more important than we think. The sequence for this movement is to: First - Slowly move the ribcage and arms simultaneously Second - Step Laterally Third - Finish the Rotation & Curl Here's your checklist: 1. Best Posture Possible (BPP - I like that) 2. Unilateral Stance - curling arm same side as the front leg 3. RIbcage sightly rotated toward the curling arm/front leg 4. Initiate obliques simultaneously with the arm curls 5. Finish in BPP (Best Posture Possible) 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! Meal planning and meal prepping is THE THING that is going to set you up for success when it comes to achieving and sustaining your health and fitness goals. But there are a lot of obstacles that get in the way of getting this done. From the time-consuming recipe research, then compiling the grocery list, then figuring out if the meals are actually good for you. I've done all of this work for you - so all you have to do is shop the grocery list that we made, and follow the prep plan that we've put together for you. I am so very excited for you to have your refrigerator stocked full of healthy spring-inspired meals that your family will love.
The 4-week meal plan is just $27 for a limited time! You can buy it here: www.wilcoxwellnessfitness.com/springmealplan I know you are going to LOVE this! 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! We are so very excited to let you know that we are releasing our first-ever seasonal meal plan. Our Spring Meal Plan includes 4 weeks of spring-inspired meals, recipes, snacks, and even sweet treats all designed to keep you feeling great while achieving your health and fitness goals. This meal plan will help you get organized in the kitchen so that you are spending less time cooking and more time enjoying the things that matter to you most. And…. we are selling it for a limited time for just $27 (less than $1/day). So be sure to buy it before the price goes up on April 4th. You will LOVE these simple and delicious recipes and getting organized in the kitchen. This meal plan includes:
✔️ DONE-FOR-YOU grocery lists by week ✔️ PREP GUIDE to organize your meal prep days ✔️ MENU GUIDE showing you what to eat (and cook) and when ✔️ SUCCESS TRAINING VIDEO to share with you all of our best strategies for meal prepping and planning ✔️ HEALTHY SNACKING GUIDE to inspire you and help you stay right on point with your nutrition Click below to get your Spring Meal Plan: https://www.wilcoxwellnessfitness.com/springmealplan 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! If you like this recipe AND the idea of making a week's worth of breakfasts in 5 minutes, you’re going to love our new spring meal plan! Check it out here: https://www.wilcoxwellnessfitness.com/springmealplan.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!
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!
We are pumped for this week's movement of the week! It's always a good feeling to slam things into the floor! This week you will be practicing a familiar exercise and become an expert at the sequence of the entire movement! It's the 'High to Low Lateral Step Ball Slam'.
For this movement, we've got to create length & tension on 3 main areas of the body: the Lats, the obliques, and the glutes. You will practice 'firing' the lats and obliques on one side of your body while 'firing' the opposite glute (booty)! This combination of these 3 major muscles in sequence creates an explosive, powerful movement leading into your slam. Getty up! Here are the techniques to practice: 1. Lengthen the lat & obliques 2. Contract the lats and obliques, then fire the legs 3. FOLLOW THROUGH!!!
By perfecting this sequence you will create incredible strength, flexibility, and athleticism. And, even more importantly, you will keep yourself from putting too much pressure on your neck, shoulders, low back, hips, knees, and feet!!!!! Slow yourself down, learn how to perform the sequence, & then allow yourself to pick up some pace. Here's your checklist: 1. Starting position is everything - EPIC STARTING POSITION 2. Lengthen the lat by slightly "shrugging" the shoulder 3. Use the lats and obliques to rotate your ribcage towards the slam side 4. Fire the leg (using the glute) and "rainbow" the ball across your forehead 5. Slam the ball and finish in a TALL standing position and allow your arms to follow through all the way behind you as far as they will go. 6. Regroup & Repeat! The goal is to have one powerful rep at a time, reset with EPIC STARTING POSITION every single rep, this sets you up for success every single time. It also takes a lot of self-discipline to be patient enough to check in before each repetition. YOU CAN DO IT! 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!
This week's movement of the week is a DB Side Swing to Rotating Band Press.
We will utilize the techniques we practiced last week to allow our core strength to power us through this movement. Although there is a row and a press in this movement, most of your attention is going to be placed on utilizing your abdominals and obliques to control both the dumbbell and the bungee band.
It is crucial to keep your 'standing posture' tension throughout the movement. Once you've locked in your best posture, allow the dumbbell to float through the air. as the dumbbell moves toward the anchor, utilize the obliques to start to bring the dumbbell away from the anchor. Now it's crunch time....have the patience to allow the dumbbell to 'float' forward until it is at shoulder height........It's now GO TIME!! As you row the dumbbell, bending the elbow to 90 degrees, you will rotate the feet, hips, and torso allowing you to easily press the bungee band forward!
Phew....that's a lot of things going on at once!! But that is how the human body operates and with a little practice of these techniques, you will continue to understand how to be strong, powerful, and coordinated! Good luck, have fun!! Remember, if it was easy, it wouldn't be worth doing! Be okay with not being great at something, the reward when you do become great is MASSIVE! Here's your checklist: 1. Strong, stable standing posture maintained throughout the movement 2. Allow the dumbbell to float versus trying to 'muscle' it 3. Be patient, allowing the dumbbell to get to shoulder height on either side 4. Begin to row the dumbbell, rotate the feet, hips, and torso prior to pressing the band 5. Have fun in the process of teaching yourself something new! 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! |
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