Someone close to me recently said with all that you’ve gone through and all of the struggles over the last two years you’re always so positive. 

Of course, I took that as a compliment but I also want to talk through that with you here. 

I am positive because I choose to be positive. 

And I do work every single day, to stay positive and to see the good. 

A couple of years ago, I started our victory journal process (when I needed it the most.) 

It only takes me seven minutes to complete, and it starts with finding three things that I’m grateful for. 

I really believe that this exercise has helped me continue to see the good and continue to stay positive through all of the hardships that we all endure in our daily lives. 

I hope this is helpful and I hope this inspires you to work on a gratitude practice.

PS – At Wilcox Wellness & Fitness, we help people just like you get into the best shape of their lives, regain energy & wellness, and get stronger & fitter than they thought possible.  If you aren’t already working with us, CLICK HERE to see how you can get started with us for FREE.  


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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