 Lower back pain? It might be your hips!
Turns out, our hips do a lot more than we give them credit for… They support our upper body, keep us stable, and help us move. When they get tight, it throws everything off — including your lower back! That means if you’re one of 619 million adults who experience lower back pain… You might consider adding a few simple hip-opening exercises to your daily routine. Our new FREE guide gives you: ✅3 essential exercises to help unlock your hips ✅Easy-to-follow video demos for each exercise ✅Tips to improve flexibility and potentially reduce pain ✅And, a routine you can do in just minutes each day! These exercises are simple, effective, and can be done right at home. Curious if these could work for you? Download your free copy now to try these exercises and see if you feel a difference! Just click the link below to get your free copy now! Hip Strength & Mobility
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 🍂 Happy Fall, Y'all! 🍂
We’re beyond excited to introduce our Fall Meal Plan, designed to help you enjoy delicious, seasonal meals while staying organized in the kitchen. Imagine: ✅ Healthy breakfasts ready to grab-and-go ✅ Lunches prepped and packed for your busy days ✅ Dinners on the table in just 15-20 minutes each night It’s all waiting for you in our 4-week Fall Meal Plan, now just $27 through November (less than $1/day). 🎉 Want the $20 discount? Just reply click the link below to get yours now! Fall Meal Plan “Mobility” might not sound thrilling… but let’s face it: how you move affects everything. Improving your mobility can make a world of difference in your quality of life — no matter your age. Want to start feeling better fast? Try these simple moves: 👉 Cat-cow stretches first thing in the morning to mobilize your spine 👉 Torso twists while seated or standing to support spine flexibility 👉 Hip circles to loosen up your hip joints 👉 Ankle circles to keep your ankles mobile 👉 Side bends to stretch your sides and improve lateral mobility You don’t need hours — just a few minutes a day can bring noticeable results. At Wilcox Wellness & Fitness, we emphasize mobility as a key part of our training program because it helps our clients move better, feel better, and improve their overall quality of life. Are you already doing any of these? If not, today’s the day to start! Want more mobility exercises? We just put together 3 essential hip-unlocking exercises that can help loosen your hamstrings, reduce back pain, and minimize your risk of injury. If you want a copy, just click the link below. https://wilcoxwellnessfitness.lpages.co/hipstrengthandmobility/   When you think of an investment, what comes to mind? 👇
Most likely, it’s something that requires an upfront cost but pays off in the long run — and that’s exactly how I’ve started to view my own health. Think about it this way: 👉Every time you choose healthy foods, you’re investing in more energy and a clearer mind 👉Every time you choose to work out, you’re building strength and the confidence that you can count on yourself to show up 👉And every time you choose to create more space in your schedule, manage your stress, or choose happiness… You’re pouring into your mental and emotional health not just now, but for the long haul. When you start looking at your health this way, it gets so much easier to take action. So, what’s one small thing you can do today to invest in your health? Share it below for accountability!  Have you ever noticed that waking up with sore or stiff joints can affect your mood for the ENTIRE rest of the day? 😫
According to research, when your body feels tight and uncomfortable, it can actually raise your stress levels… Which means that improving your mobility and flexibility can have a huge impact on your quality of life! The good news is, the RIGHT exercises can make a world of difference. Our new FREE guide shows you how to: 🙌 Release tension in your hips 🙌 Support your body’s flexibility at any age 🙌 Improve your range of motion All in just a few minutes per day, with no equipment! Ready to move with a little more ease? 👉Just click the link below to get your free copy! https://wilcoxwellnessfitness.lpages.co/hipstrengthandmobility/  For those of us who sit all day or deal with a lot of stress, we might start to notice back pain, tight hamstrings, sore knees, and even neck pain — all from tight hips!
Our new FREE guide gives you 3 simple exercises to release that tension in just a few minutes per day. Just click the link below to get your free guide now! https://wilcoxwellnessfitness.lpages.co/hipstrengthandmobility/  Small adjustments can make a BIG difference! ⤵️
I know what you’re thinking… What does good posture have to do with building strength and improving overall health? Because the whole purpose of building strength and mobility is to feel better… There are simple things you can do right now that can have an immediate impact on how you feel — like adjusting your posture! At Wilcox Wellness & Fitness, posture training is CORE to our program. Clients often report significant improvements in their posture outside the gym in a very short amount of time, and we know how much this impacts your overall well-being. Here’s a tip 👇 If you sit at a desk most of the day, check in with your posture more often. ✅ Answering a phone call? Sit up straight. ✅ Switching tasks? Check to see if your shoulders are back and your chin is level with the floor. You might be surprised at what a difference it makes! Want more quick tips to help you move better, feel better, and build strength? Share it with your friends. That way - we will show up on your feed more frequently. ❤️ Personalized fitness plans are a game-changer for anyone looking to improve their health and fitness. But what sets those who succeed apart from the rest? Let’s uncover the secrets of people who thrive with personalized fitness plans and how you can unlock your potential for success!  1. Defining Clear Goals and Objectives Successful individuals focus on setting specific, well-defined goals. Instead of broad aspirations like "improve fitness," they target measurable outcomes such as "complete three strength and conditioning training sessions per week for three months." Using the S.M.A.R.T. framework (Specific, Measurable, Achievable, Relevant, Time-bound) provides a clear path, helping to establish concrete steps to work toward and track progress along the way. 2. Choosing the Right Professional Support A great coach makes all the difference. Successful people choose trainers who understand their unique needs, offer tailored advice, and keep them accountable. At Wilcox Wellness & Fitness, our experienced coaches listen, adapt plans as needed, and provide the guidance you need to achieve real results. 3. Adapting Plans to Fit Individual Lifestyles Your fitness plan should enhance, not disrupt, your life. Busy professionals often succeed by incorporating quick, effective workouts into their daily routine. Finding activities you love—whether it’s yoga, cycling, or strength training—ensures consistency and long-term success. 4. Tracking Progress with Consistency Keeping a record of your workouts and nutrition is crucial. Tracking progress helps you identify patterns, make adjustments, and stay motivated. Remember, it’s not just about physical changes—monitoring how you feel mentally and emotionally can be just as rewarding and keep you committed. 5. Incorporating Variety in Workouts Variety keeps workouts fresh and your body challenged. Alternating between cardio, strength, and flexibility exercises prevents boredom and maximizes results. Trying new activities like outdoor hikes or fitness classes can reignite your enthusiasm and push you to new levels. BONUS: if you are a client at Wilcox Wellness & Fitness we don't repeat training sessions so you are always motivated, inspired, and most importantly getting amazing results. 6. Building a Supportive Community Surround yourself with a community that uplifts and encourages you. Whether it’s joining group classes or online fitness forums, connecting with others on similar journeys can provide motivation and accountability. Celebrate milestones together to stay motivated! 7. Keeping a Positive Mindset Success in fitness is as much about mindset as it is about action. Stay optimistic, view setbacks as learning opportunities, and practice gratitude for the progress you’ve made. A positive outlook can make all the difference in overcoming challenges and staying the course. 8. Celebrating Small Victories Don’t wait for the finish line—celebrate each step of the way! Acknowledging small wins, whether it’s completing a week of workouts or mastering a new exercise, boosts morale and keeps you motivated. Every victory, no matter how small, is a step closer to your ultimate goal.  At Wilcox Wellness & Fitness, we specialize in helping busy professionals succeed with personalized fitness plans that fit their lifestyle. Our expert coaches provide the guidance, support, and accountability you need to stay motivated and reach your fitness goals. Whether you're just starting out or aiming for a new level of fitness, we're here to help you every step of the way.
Ready to get started on your personalized fitness journey? Click here to learn more about our programs today!  ✨Filling ✨
3 large apples, peeled, cored and chopped 2 cups (200 g) cranberries fresh or frozen Juice of ½ orange ½ cup (95 g) coconut sugar 2 Tbsp chia seeds 1 tsp cinnamon ✨Crisp Topping ✨ 1 cup (110 g) chopped walnuts 1 cup (80 g) rolled oats (be sure to buy “gluten-free” if you’re sensitive) ¼ cup (55 g) grass-fed butter, cut into small cubes 2 tbsp maple syrup or honey ¼ tsp sea salt 1️⃣ Preheat oven to 375ºF/190ºC and grease a 9x9 inch (23x23 cm) baking dish with coconut oil or butter. 2️⃣ In a bowl, mix apples, cranberries, orange juice, sugar, chia seeds, and cinnamon. Pour into the baking dish. 3️⃣ In another bowl, combine pecans, oats, butter, maple syrup, and sea salt until crumbly. Sprinkle over the fruit. 4️⃣ Bake for 45-50 minutes, until bubbly and golden brown. Let sit for 10-15 minutes before serving. Then ENJOY! You might not see it in this photo, but this photo is the moment Becky decided to commit to her health and fitness. This photo was taken directly after the KickStart kickoff. This kickoff marked the start of her finding the balance and strength she needed in her wellness journey. "This place is absolutely incredible. I could not have found a better gym or community. Everyone here genuinely cares about your success, and I have never felt so supported and encouraged. I’m doing things now I never thought I could do, and it’s all thanks to the amazing trainers and members at Wilcox Wellness & Fitness." – Becky I’m so grateful that Becky celebrated wins like these along the way and kept going! It’s these unseen successes that often mean the most and pave the way for bigger changes. Here’s to giving yourself all the credit you deserve, every step of the way. 🙌 Want to celebrate more unseen successes in your own journey? Just say click the link below to learn more about how our programs can help you achieve your goals! https://www.wilcoxwellnessfitness.com/free-consultation.html  |