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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. 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!!
Lateral Step Bosu Slam - Movement of the Week Explainer by Paige Wilcox
You've got this. Use your fundamentals......
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:
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
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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:
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
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!
Testimonial Slider (image, text) by Paige Wilcox
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!
Testimonial Slider (image, text) by Paige Wilcox
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! So many benefits of meal planning:
Once you learn this SYSTEM of meal prepping and meal planning, you will experience the incredible time freedom that comes from having a plan and a process to nourish yourself well. Buy our meal plan here for just $47: 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!
This week's movement of the week is strictly focused on STRENGTH. We hope by the end of the week you will have been incredibly successful in learning how to utilize your whole body to perform this row and press.
This movement will start by pulling the band, contracting or pulling with your lats and obliques. On the opposite side, you will press through the foot. This will allow you to drive your hips and torso up to facilitate pressing the dumbbell in unison with the pulling side. To put it more simply - you will pull to press.
Bilateral Row & Press - Movement of the Week Explainer by Paige Wilcox
The true key to making this simple, effective movement impactful for you is to set up with your very best full-body posture. Start with your feet hip-width and pull the floor apart to create tension in the legs. Next, elevate the ribs away from the hips to create length and tension on the abdominals (overall core), and lift the chest, extending the mid spine to create tension in the thoracic back region. Not only will this posture set you up for success with this movement, but it will also lead you to improve your overall structure dramatically. Here is your checklist:
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 week's movement of the week is a Kettlebell Stepping Pendulum w/ Pause & Reach
You are going to use the pendulum to dictate your movement: 1. When the kettlebell comes down, you will do a little lunge and rotate towards the kettlbell 2. When the kettlebell comes up, you will wait until it is above shoulder height, then you will step out of your lunge, stand tall & 'reach' the kettlebell towards the ceiling, rotating over the front leg. It will be important that you start in your best posture, with your abdominals ON & elevating the ribs off of the hips. This will ensure your legs & core are doing most of the work & not your back & arms! Be sure to let the pendulum do its job by keeping your arm straight throughout. At the top of the movement, you will pause and attempt to lengthen your lats by 'reaching' for the ceiling & improving your rotation. The goal is to find length in the body at the top of the movement. Here's your checklist: 1. Strong Unilateral Stance w/ Best Possible Posture 2. Stay Long (elevated) Throughout 3. Maintain Strong Abdominals & Mid-Back 4. Allow the pendulum to lead you, by keeping your arm straight and being patient - do not take the step until the kettlebell is above the shoulder 5. Control your body as you move by prioritizing great footwork & maintaining core strength. 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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