This is one of our client success principles. It means have the courage to design the life you want and have the faith to make it happen. It also means we've got you. The trainer team at Wilcox Wellness & Fitness is 100% invested in your success in our training program. We are here to support you every step of your way through your health and fitness journey.
Success is here for you. Break out of your comfort zone.
Greet your future with a smile. Let the magic happen!
Register for the KickStart Program today!
This week's movement of the week is a RIP Trainer Single Leg Deadlift.
Moving slowly & prioritizing your very best posture will be the key to your success this week! Creating tension through your upper back is crucial to the overall stability you will be working to develop while performing this movement.
Be sure to pull the 'dowel' apart with your hands and keep the center of the 'dowel' in line with your sternum. This should help you keep the resistance balanced throughout the body.
You will also want to make sure the resistance band is on the same side as the leg that extends off the floor & behind you. This will create stability on each side of your body. The lower body will be engaged with the floor & the upper body engaged with the RIP trainer = Cross-Connection!
Here's your checklist:
1. Strong Unilateral Stance
2. Pull the 'dowel' apart with your hands with a lot of strength.
3. Hinging from the hips allowing the back leg to raise off the ground.
4. Maintain neutral hips, strong abdominals & mid-back.
5. Control your body as you move.
We are so very excited to let you know that we are releasing our Plant-Based Meal Plan. Our Plant-Based Meal Plan includes 4 weeks of meals and recipes all designed to keep you feeling great while achieving your health and fitness goals.
This meal plan is suitable for vegetarians, vegans, and pescatarians - it is also dairy-free and egg free.
Eating more plants is great for your skin, immunity, digestion, mood, and weight … and these mouthwatering recipes will help you to eat MORE of them!
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
✔️ BONUS: WILCOX Mocktail Recipes
Click below to get your Summer Meal Plan for 20% off for a limited time:
Just a quick reminder about our KickStart program that is kicking off on September 17th in Bangor & Brunswick. There are just a few days left to get registered.
This program will help jumpstart your transformation to being a healthier, happier person. The spots are nearly gone! This is your last chance to jump on board.
Let's do this! Join us here: https://www.wilcoxwellnessfitness.com/kickstart.html
This week's movement of the week is a Dumbbell Pendulum w/ Band Row
Patience will be your key this week as you wait for the dumbbell to 'float' forward until it reaches shoulder height before standing up out of your squat.
As always, your starting position will be crucial to your ability to coordinate your body in sequence. Start by pulling the floor apart with your feet, elevating your ribs away from your hips & finding your very best posture.
As the pendulum moves down and behind you, rotate towards that side. As it starts to move forward, allow the dumbbell to travel all the way to shoulder height without changing your body's position. As the dumbbell moves up towards the ceiling you will straighten your legs, and rotate towards the band side while rowing.
Remember to take some time early in the week to 'feel' the end positions - the squat rotated towards the dumbbell side & the standing row positioning with the dumbbell overhead. Creating familiarity with these two positions will help you learn where to keep tension in your body to succeed this week.
Here's your checklist:
1. Strong bilateral stance, pulling the floor apart
2. Allow the dumbbell to become a pendulum, utilize the momentum to lead your movement
3. Maintain strong abdominals & mid-back posture
4. Stand tall at the top, ensuring your shoulder blade depresses slightly (NO SHRUGS)
5. Control Your Body As You Move!!!!
Are you ready to feel great in your skin, have incredible confidence levels, and commit to health and fitness without having to spend every day in the gym and go on a crash diet? If you've answered YES to any of these questions, then our KickStart Program may be PERFECT for you. We have helped thousands of people commit to health and fitness with this program and we want you to be our next success story.
Mindfulness is the practice of purposely paying attention to what's happening in the present moment without judging it. It can be helpful for anyone who feels overwhelmed or stressed … and it's easier than you think!
With our FREE Breathwork Guide, you'll learn how to focus on your breath and use it as a tool to manage stress and anxiety.
Download the Breathwork Guide now to start reaping the benefits! >>>
So many of us are “shallow breathers” due to stress – and we don’t even realize it.
The problem is, shallow breathing can actually increase our blood pressure and heart rate…
This means we end up feeling even more stressed!
If you can relate, I want to invite you to download our FREE Mindful Breathing Guide to help you re-center.
In the guide, you’ll learn 6 simple breathing exercises to help you relax, focus, and calm your mind whenever you catch yourself holding your breath or feeling any tension.
Just click the link below and download the Breathwork Guide now!
Private Training is the ultimate way to train to speed up your progress, meet you where you are as far as experience and skill level, and develop a relationship with a coach who cares a ton about you and your life!
At Wilcox Wellness & Fitness, we take an incredible amount of pride in teaching our clients how important the basic fundamentals of human movement are to their overall success in physical and mental health. Working with a coach in the private setting, without any distractions will allow you to achieve an incredible amount of progress in the shortest amount of time.
Our team of coaches are some of the most talented in the business. We understand human movement, we’ve worked with thousands of different bodies, experiences, and confidence levels.
We take an incredible amount of care in understanding each individual client - the way each client learns best, their comfort level being in the gym, their enthusiasm in learning proper human movement, etc. in order to best coach the client to overall success.
As a private training client with Wilcox Wellness & Fitness, you will enjoy the camaraderie of working towards a mutual goal - creating a healthy, fun, and positive experience for you!
Learn more here: https://www.wilcoxwellnessfitness.com/private-personal-training.html
This week's movement of the week is a Stepping Row to Rotating Press. We will be utilizing the hard work we put in last week with the kneeling row to initiate this movement & finish it up by rotating the feet and 'pull to press'.
When you perform the Stepping Row, you will use the lats, obliques and an explosive step. The tendency, because the band is in your hand, to pull with the hand & the bicep. This is not good for many reasons, the biggest being that the stability of your shoulder is compromised. So, elevate your posture, and brace your abdominals so that your obliques & your lats do the majority of the 'rowing' motion.
Secondly, you will now use the technique of rotating your feet (just like we do in the Pre-Training Full Body Rotation) to initiate the Rotating Press motion. It is crucial that the timing of this sequence is fluid. Rotate the feet, rotate the torso, pull from the empty hand & finally press the band.
On the way back, you just reverse the movement under control back to the start. Stay elevated throughout, and use your breathing to help expand your ribcage & your body will naturally perform this movement.....believe it or not!!!
Here's your checklist:
1. Strong Unilateral Stance, Pulling with the Front Foot
2. Use a powerful step back in combination with a rotation from your obliques and lats.
3. Rotate your feet (A LOT) & Pull to Press
4. Check in on your footwork, elevation, and posture after each step
5. Control your body as your reverse the order of movements back to the beginning.