Mastering your MINDSET is the ONE THING that will move the needle faster for you than anything else when it comes to reaching your goals.

Being MINDFUL is basically the same thing as being PRESENT for your own life.

And when you are fully present, it’s easier to:

1) Set goals that really matter to you and
2) Make daily micro-choices that help move closer to your goals

Studies show that there is a very clear link between mindfulness, achieving goals, and happiness …

So it’s actually a science-proven SKILL that you can build and get stronger at over time.

Be sure to click the link to download your copy of the Mindfulness Workbook!

https://wilcoxwellnessfitness.lpages.co/mindfulnessworkbook/​


Lot of love,

Wilcox Wellness & Fitness

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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!​

I don’t know about you, but my to-do list is always a little longer this time of year.

​If you feel the same, I have a tip that can help you feel less stressed and more energized this season. Actually, it’s more like a challenge.

For me, this quote is a great reminder to double down on making sure I’m totally committed to the Habits for Massive Impact. As a reminder - these are the foundational habits that we coach on to set you up for a lifetime of health and fitness. Here they are in case you are new here:

1- Start your day with breakfast
2- Nourish yourself consistently throughout the day
3- Eat whole foods only
4- HYDRATE
5- Get active - train 3x per week.

Super basic but super effective at helping you stay on track and feel really great…. Because feeling healthy and energized is the basis for everything.

If you’re someone who doesn’t want to “wait until the New Year” to get started … you can start training with us NOW for FREE via our Greatest Gift program: https://www.wilcoxwellnessfitness.com/gift.html​

Can't wait to see you in the program and support you along your health & fitness journey!


Lot 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!

“I'LL JUST START AFTER THE HOLIDAYS ..."

Have you ever said that to yourself? I know that I have.

But, I learned a long time ago if you commit to healthy habits you never need to start over again.

You can ENJOY the holidays AND stay on track with your health and fitness.

And it only takes the commitment to a few key habits.

These are the habits that we call our Habits for Massive Impact - if you don't know what they are let me know and I will fill you in.
​

I have come to believe that this all-or-nothing mindset is the most dangerous and destructive mindset that you can have when it comes to health and fitness.

Because you’re either ALL IN or you are ALL OUT.

And that mindset does not allow you to progress towards your goals and you are making it even harder for yourself.

And I want to tell you, and I want to show you that it doesn't need to be that hard.

We want to be here for you, to support you, to motivate you, and to encourage you to show you the way and help you commit once and for all to healthy living.

Getting started “TODAY” is one of the best things you can ever do for yourself.

It just takes one small (but brave) step forward.

I say this with love because I’ve heard SO MANY clients tell me that their only regret is that they wish they’d gotten started sooner.

So - let's do this! You can get started with us TODAY for FREE in our Greatest Gift 2-week TRIAL Program.

Your future self will thank you for it.

And you know what?

You’ll get even MORE enjoyment out of the holidays because you’ll FEEL BETTER: you will be more rested, more resilient, happier, and healthier.

I know this because we've helped hundreds of people embrace the holidays AND their goals at the same time with our program.

It’s a lot easier than you think.

So - let's start a movement. Who is with me in starting or keeping up with your training sessions and nutrition over the holidays?

Just say YES in the comments so that I can cheer you on!



Lot 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!

I love a good huevos rancheros and this recipe delivers.

Plus it’s REALLY GOOD FOR YOU and it only takes a few minutes to make. Double win.

This recipe makes a great breakfast, lunch, or dinner.

Today I want to get a little personal today and talk about happiness and self-esteem.

To me, happiness and self-esteem are VERY important parts of living a healthy lifestyle … and most people don’t talk about them enough.

Studies have revealed some interesting results … showing that developing healthy habits can actually help you develop better self-esteem and even feel happier.

​
​It takes just a tiny bit of exercise for you to get a rush of those feel-good endorphins.

​​So the next time you are thinking about skipping your training session ... remember that it can take just 10 minutes to help give you a mood AND self-esteem boost! 

If you are looking to make some of these changes permanently, creating REAL lifestyle change is what we’re all about. 

AND you can get started in a training program with us completely for FREE through our Greatest Gift Program.  

This program gives you access to 2-weeks of UNLIMITED Group Personal training either in person or ONLINE in real time via our LIVEStream Training program.

And... since we have a core value of overdelivery you get a TON of extras from us to provide you the support that you need as you are getting started with us.

Just go to https://www.wilcoxwellnessfitness.com/gift, fill out your information, fill out our Transformation FastTrack Questionaire, and schedule your Success Session to get started!

I can't wait to see you inside the program!

​
Lot of love,

Paige

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​
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!​




​REFERENCES:
https://link.springer.com/article/10.1007/s10902-018-9976-0
https://www.dovepress.com/physical-activity-and-self-esteem-testing-direct-and-indirect-relation-peer-reviewed-fulltext-article-NDT

​Building a strong fitness base NOW is like making deposits into your personal health retirement account. One that is just as important as your 401K.
 
The deposits you make in it now will give you immediate payoffs – as well as create compound interest for years to come in your body’s strength and wellness … and quality of life.
 
Those health “deposits” include things like:
●  Getting the RIGHT kind of muscle-building exercise
●  Eating a healthy whole-foods-based diet packed with nutrients your body needs
●  Getting enough sleep (at least 7 hours) every night
●  Making time for R&R, fresh air, and sunshine at least a few days a week
●  AND finding ways that work for you to reduce the stress in your life

And we can help with all of this.  If you are interested in getting started, join our FREE Greatest Gift Program for 2-weeks of UNLIMITED group personal training with extra support every step of the way.

Join us here: 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!​

Making the mind-muscle connection...this is incredibly underrated for most people who are active or attend the gym on a regular basis.

When YOU, yes, YOU teach your body how to move better by slowing movements down and paying attention to how your body aligns itself or how muscle groups connect to each other, the sky is the limit for how you can feel & how you can get some seriously gratifying results!

When you focus on the actual muscles you’re working on during your training sessions …. You could get even BETTER results and there is absolutely no doubt in my mind you when you focus more on the mind-muscle connection, you are on a path to becoming injury-free, pain-free or at the very least, a lot less likely to injure yourself!
​
It's easy to use your workouts as an opportunity to move mindlessly, "I don't want to have to think" - I get that, but that mindset is why so many people struggle to stay consistent with exercise.

One thing I have always been determined to do is put our clients in the mindset of "training" not "working out". When you train, you connect your mind to your muscles, when you workout, you tend to just want to move, want to push yourself, typically beyond what your current body is capable of, thus creating frustration, lack of results, and injury.

It may seem silly, and I know people look at me funny when I correct them, but we have training sessions at our facility, not workouts or classes. Our clients are here to train, 100%.

Our clients start their training with some Pre-Training!! Which I am demonstrating in this video.

This allows us to start the mind-muscle connection prior to the training session even begins. This is a massive game-changer in the client's ability to progress. When you take 5-15 minutes prior to the session and TEACH yourself how to do things better. Let's face it.....we are not all well-practiced in movements performed at the gym. So, to think we will go into a training session and absolutely crush new movements is just not a logical thought! But it happens quite often.

The number one goal is to connect your feet through your core and into your upper body with strength, timing, and tremendous posture. This couldn't be more important as some of us are taking tens of thousands of steps per day. If we don't learn proper connections, this leads to devastating injuries over the course of years.

When you take the time to build your capacity to connect your mind to your muscles, you absolutely start to recruit more muscle tissues that allow you to become so much stronger than you could have imagined prior.

It's a tremendous feeling, once you've put in the work and your body starts performing for you the way you truly desire it to!! It's a bit addictive and I 100% believe this is why we have so many clients that stay with us year after year. When you get over the hump and notice the difference it makes, you absolutely want to continue.

Is this something you already think about during your training sessions? If not, try it next time and let me know how it goes. ⬇️⬇️⬇️
​
REFERENCE:
www.menshealth.com/fitness/a19526514/mind-muscle-connection

This week's movement of the week is a nice variation from last week. You will still be performing a 'swinging' motion with the dumbbell, however, the swing will be in the lateral (side-to-side) direction. This is going to allow you to get a better feel of the 'pulling' motion that will lead the pressing motion.

The goal this week is to really connect your lats (lattisimus dorsi or the outside back muscle) to the rowing motion. When we connect more with the lat, we are less likely to shrug or collapse the shoulder blade into the spine.
​
The base of this movement is a full-body rotating press.

Here is your checklist:

1. Start ELEVATED in a bilateral stance
2. ROTATE both feet
3. Allow the lat to LENGTHEN or "STRETCH" during the pendulum swing.
4. Be PATIENT with the dumbbell. Allow the dumbbell to get to shoulder height prior to the row and press.
5. Keep your ELBOW AWAY from your body without shrugging or collapsing your shoulder blade into your spine. Stay ELEVATED & EXPAND your cylinder.

Please feel free to ask questions here or at the gym. Practice, practice, PRACTICE before or after sessions. We'd be glad to help you out!


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!​

I love watching Mike coaching. He makes magic happen on the gym floor.

This is a person who is truly in their element - helping people move better and feel better.

A few years ago, I talked him out of coaching. It was a mistake. A big mistake.

But... we were in the process of building our franchise business and we needed him chained to a desk typing up procedures and protocols.

That was not an environment for him to thrive.

Mike's creative expression is in coaching training sessions. He loves it and it inspires him to work harder to reach and impact the lives of more people.

Normally I would edit these types of videos more - telling you what we are doing, adding some more music to jazz it up, but for this one, I thought you might like to listen to how Mike coaches.

He uses his entire body to coach sessions and I just think that shows how invested in the success of each and every client.

So tell me - what type of videos do you like to watch from us? Real, raw footage like this, or shorter clips with jazzy music.


​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!​

Happy November! I just wanted to give you an update on some of our ongoing charitable giving efforts. We are committed to developing programs to support our community and we believe that TOGETHER, we do more good.

We currently have 2 charitable giving programs that occur on a monthly basis:

1 - Our Greatest Gift Referral Program where we donate $10 to a local charitable organization for each referral you send us.
2 - Our not-so-talked-about Check-Ins for Charity Program where we donate to Sarah's House every time you check-in on Facebook.
​
Hazen and I explained everything for you here in this video:

Here is the down and dirty if you prefer to read rather than listen:

Greatest Gift Referral Program

The Greatest Gift Referral Program is designed to help you share the gift of health and fitness with the people you care about most. This program gives your people access to 2-weeks of UNLIMITED group personal training with us (either in person or ONLINE - so they can join from anywhere in the world) plus a lot of coaching extras from us - a 1-on-1 Success Session, a personalized program workbook, and tons of support from our team.

For every referral that signs up for a success session, we:

(1) donate $10 in your name to a local charitable organization - right now we are raising money for a backpack program to give kids access to school supplies.
(2) enter you in a drawing to win a $100 gift card to a local restaurant.

CONGRATULATIONS - Katie Pelletier - you are the winner of the October drawing! Thank you for your referrals!

Check-Ins For Charity Program

Every time you 'check-in' to Wilcox Wellness & Fitness on Facebook, we donate money ($0.40 for each check-in) to Sarah's house which is a place for cancer patients and their caregivers who live outside Bangor to stay while they are receiving treatment.

Our Check-Ins for Charity Program accomplishes 3 goals:

(1) it helps hold you accountable to attending your weekly training sessions.
(2) it helps more people become aware of our training program so that they can commit to healthy living
(3) provides much needed and appreciated donations to Sarah's House

We have been running this Check-Ins for Charity Program for a few years now and we have donated just over $2,000 to date.

We donated $40.0 for the month of October and we would LOVE to see this donation closer to $100 per month so please - check-in and let people know about your training experience!

​We are so thankful for you and our ability to do more good in our local community. Please feel free to reach out to me if you have any questions at all.

​
Lots of love,

Paige & Mike


​
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!