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The key to this week's movement of the week is to master the deadlift. To do this, you must prioritize your posture, specifically the tension in your mid-back and your lats. If you can do that, this exercise becomes a movement you can master very quickly.
As always, our footwork will determine our ability to create tension through our core and keep our posture. Be certain to set up your footwork prior to starting your first repetition. This allows for a very strong hinge, where you will feel secure, allowing your hamstring and glutes to do the work and not your arm that is holding the dumbbell.
The last crucial element is to be patient. Timing will win this week. If you can get yourself to WAIT for the dumbbell to get to shoulder height prior to rowing, you will have a smooth press of the band. The dumbbell side is a row, the band is a press. We've focused a lot recently on using the 'pull to press' concept. This is the exercise where you need to put it into practice. The dumbbell must be at shoulder height prior to the 'pull to press'!. You can do 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!
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Sometimes I get to the end of the day and my wrists, neck, and forearms are killing me.
Does this happen to you? Please let me know it can't be just me! Even though I own a personal training business, I spend most of the day working on my computer, my phone, or sitting in meetings. I found that when I make an effort to work on my mobility to counteract the effect of my work, I move so much better and I feel so much better. And... it only takes a few minutes a day! Mike and I are so excited about the Mobility Manual that we have put together to help you move better, train better, and feel better. It's pretty amazing with videos that take you through the process in a step-by-step basis and it's FREE for a limited time. Here is the link to get your hands on this: https://wilcoxwellnessfitness.lpages.co/mobilitymanual/ You won't be disappointed, I promise! 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!
2020-2021 has been a WILD ride. I think for a lot of us, our world has been turned upside down and inside out.
There is a lot going on in the world... and... we don't have control over most of it. What we do have control over is our own personal health and fitness and the mindset that we bring to our daily life. We designed our KickStart Program to help people just like you form healthy habits that you can sustain for a lifetime. We designed this program to help you discover limitless energy to enjoy the things that you love doing so you can live a happier, healthier, more fit lifestyle that is full of limitless possibilities. The program is truly transformational because it combines all aspects of living a healthy lifestyle - a healthy positive mindset, healthy nutrition habits, and physical activity. SO – ARE YOU IN? We only take a limited number of participants and the spots always fill up fast! Register here: www.wilcoxwellnessfitness.com/kickstart.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!
Here is the movement of the week for this week! It is a combination of a deadlift, bicep curl, side crunch & overhead press. Holy Smokes!!
The biggest key to this movement is to relax, break the movement down in your head prior to having your body attempt to just move! So do your deadlift to bicep curl, then your step & press. When looking at the footwork, you are taking 2 steps backward and 2 steps forward.... try not to overcomplicate a coordinated movement. Get to the gym early, practice the rhythm of the "Stick Walking" portion of your ACTIVATION Board and you will have the timing down before you even start your session. The trainers will be breaking this one down throughout the week so you can practice each element prior to putting the entire movement together! Keep the faith! We would not choose movements you are not capable of doing for our Movement of the Week. We believe in you & you believe in yourself - that is the ticket to success! Have fun, work hard, and be humble! 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!
Lower risk of injury
Studies show that having a smaller range of motion through a joint raises your risk of getting injured. Improved posture Tight joints can throw your whole body out of whack. For example, if your hips lack mobility, it can affect your spine, cause shoulder stiffness, and even affect your neck.
Ease of movement
Have you ever tried to reach your arms overhead and found that they wouldn’t straighten … or that they wouldn’t extend without shrugging your shoulders? Over time this can lead to a cycle of less activity, even less mobility, and potentially an increase in pain. Active aging If you think this doesn’t apply to you, I’ve got news for you: unless you are active, your mobility starts to go downhill at age 30! The steps you take NOW can pay off for decades to come. Interested in learning more? Get our Mobility Manual - it's FREE! https://wilcoxwellnessfitness.lpages.co/mobilitymanual/ 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!
The Tri-Step Press is designed to help you practice your footwork and your ability to use torso rotation to press resistance. So, in the video, you will see Katie taking a lateral step and then 2 forward steps.
The keys to stepping laterally and stepping forward and back are:
Once you have mastered your footwork, you will start to enhance your ability to rotate your torso (thoracic rotation). The key to this movement is staying elevated and keeping tension throughout your abdomen. In the video, you will see Katie has the resistance band in her right hand, but her focus is on the left side of her upper body. She is 'PULLING' from the left side to PRESS the right side, where the resistance is. The keys to the Thoracic Rotation are:
Ultimately, we are working to CONNECT great footwork to abdominal tension while keeping impeccable posture. Learning to utilize the obliques and lats while doing these 3 things, will leave you feeling extremely strong and coordinated! Have fun & get in the gym early to practice with the ACTIVATION Series of Movements 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!
FREE 6-Day Mobility Challenge! (Very Limited Time)
Did you know that your mobility starts to take a nosedive at the age of 30? I didn't either and that stat was pretty upsetting to me. Not only that, but almost everything else in our lives works AGAINST our mobility – sitting at work, being on our phones, driving, etc. But we can work to improve it if we put in just a little effort.
That’s why we put together a brand new program that’ll walk you through the EXACT exercises you can do right at home to help you:
We will be coaching you through everything you need to do to help you restore your body’s natural movement “flow” ... … and the best part is, it’s 100% FREE ? It’s all kicking off on October 25th. CLICK HERE TO REGISTER: https://wilcoxwellnessfitness.lpages.co/mobilitymanual/ 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!
We are so excited for you to experience our new Mobility Challenge.
We made this to help you move better, train better and feel better. And - we are making it FREE for a limited time - so if you are watching this video be sure to get the manual now because it is not going to be free forever. This Mobility Challenge will help: * Reduce aches and pains * Prevent injuries * Help you get more out of your training sessions * And keep you moving pain-free as you age
So let’s get to it! We can’t wait to support you wherever you are along your health and fitness journey. This mobility program is designed for all fitness levels and is designed to help you move better, train better, and feel better.
https://wilcoxwellnessfitness.lpages.co/mobilitymanual/ Just enter your email address and you will get immediate access to the program. I can’t wait to hear how much better you are feeling, how much taller you are standing, and how much more motivated you are to move in just a few short days! 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!
Recently someone asked me how I am able to consistently show up and put myself out there - how do I feel confident all the time...
They were saying that they don't feel comfortable on camera and when they see images of themself, it is incongruent with how they feel about themself. In other words, they struggle with body dysmorphia. And... I think to an extent, we all do and I'm not always confident. I've had 2 big babies, survived a pandemic (just like everyone else), and have extra bits and pieces that I would prefer not to show to the world. But... my mission is bigger than my insecurities.
I know that there are people out there that need to see 'normal' bodies like mine, and bodies like yours, and bodies like all of us.
So - why do I keep putting myself out there? So that maybe one of you might feel a bit more comfortable to step into the gym someday. So that maybe one of you might feel less self-conscious when you pull on your leggings and they feel a bit tighter And, so that my children can see someone continuously show up with all the imperfections. That's why... I hope this resonated with one of you. If it did... please let me know in the comments so that I can keep showing up for you. ❤️ Lots of love, Paige 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 excited for you to experience our new Mobility Manual.
We made this to help you move better, train better, and feel better. And - we are making it FREE for a limited time - so if you are watching this video, be sure to get the manual now because it is not going to be free forever. This Mobility Manual will help: * Reduce aches and pains * Prevent injuries * Help you get more out of your training sessions * And keep you moving pain-free as you age And we are sharing it in a really exciting new format - as you can see on this video.
This Mobility Manual is essentially a mini-course with video and training to help you every step of the way.
We start by explaining why mobility is so important, the difference between mobility and flexibility, the role your fascia systems play, and answering the most commonly asked questions when it comes to mobility. Then Mike takes you through each major area of the body, building mobility in your ankles, hips, spine, shoulders, wrist and neck. He explains and shows videos in detail on how to do these movements, why these movements are important, and how to know you are doing them right. The program finishes with and 11-minute mobility flow that if you committed to do it a few times per week it would change your life. And that’s not all - we are supporting you every step of the way. Once you enter your email address to get the Mobility Manual we will send you emails with more information, support, motivation, and accountability to actually do the program… because both you and I know that the program is only going to do you any good if you actually do it! So let’s get to it! We can’t wait to support you wherever you are along your health and fitness journey. This mobility program is designed for all fitness levels and is designed to help you move better, train better, and feel better. https://wilcoxwellnessfitness.lpages.co/mobilitymanual/ Just enter your email address and you will get immediate access to the program. I can’t wait to hear how much better you are feeling, how much taller you are standing, and how much more motivated you are to move in just a few short days! 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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