​It’s time for a flashback! Before I started my career as a fitness business owner, I was an account manager for a scientific distribution company. I learned so much during that time that influenced the entrepreneur I am today. Lately, we are learning the most from the mastermind that we are enrolled in.  We are constantly improving to bring our clients the very best we can. What can we do for you?

​4 ways we help our clients commit to health and fitness.  Want to learn more?  Schedule a FREE no-obligation call to learn more about how we can help you.

​What's not to love about a long fall weekend focused on gratitude?  I am always down for another leftover turkey sandwich with all the fixins but my all-time favorite family tradition is a walk in the woods with my mom.  What is your favorite Thanksgiving tradition?  

Is there anything better than holiday baking?  You've got the festive tunes rocking, and you are sipping hot chocolate... or maybe something a little stronger while the snow is falling.  

These Apple Spice Muffins are SO GOOD.  AND - they won't weigh you down or hold you back.  

This is just one of the healthier holiday recipes we've included in our new Holiday Cookbook.  I know you are going to love it!  Get yours here - use Promo Code: SANTA for $20 off your purchase through November 22nd.   

​I am so very happy to tell you that our 8th annual Burpees for Turkeys event was a success! Our goal this year was to raise $10,000 to help fight food insecurity in Maine. Through the efforts of our team and amazing community in Bangor AND Brunswick, Maine we raised $13,086 to help feed hungry Mainers.

We started this event in 2015 and that brings our total contribution to help fight food insecurity to over $78,000.
 
Thank you to everyone who contributed. Thank you to the trainers who did a bazillion burpees.  Thank you to everyone who showed up in Facebook LIVE to heckle and support the trainers. 

Thank you to the Good Shepherd Food Bank and United Way for all of the great work that you do to help Maine’s children and families.   
 
1 in 5 children in Maine live with food insecurity meaning they lack the necessary nutrition to live a healthy lifestyle.  The Good Shepherd Food Bank is able to feed a hungry child for an entire week with just $5.  AMAZING.
 
Today, we raised enough money to feed 50 children for an entire year. 
 
We are so proud of the impact that we are able to create through events like this.  We are so proud to have the opportunity to scale this event to multiple locations through our franchising program.  We are so proud of how our community comes together to help their neighbors. 
 
Thanks again for all of your support!  We all had blast.  Starting to count down the days to Burpees for Turkeys next year. 

​If you know Katie Norwood, then you know that she is incredibly dedicated to training and dedicated to getting just a little bit better every single day.

She won't tell you - but I will tell you - she's had some of her best-ever race times lately (she won her age group for the Maine Marathon 1/2 marathon with a running pace of 6:44 min/mile!) and she attributes it all to the Functional Patterns style training we coach at Wilcox Wellness & Fitness.  

So often people ask her what her training plan is for these big events and she is sharing all her secrets here.  What other questions do you have for Katie?

​Nothing gets me fired up like a deadline, and there’s a big one coming right up — the end of 2022! 

I’m vowing to finish this year feeling strong – are you with me? For me, “strong” looks like staying consistent with my nutrition, hydration, and training even through the holidays when life gets a little hetic.  

I want to finish this year with lots of momentum… so I can set the stage for a healthy 2023.

✨What does finishing 2022 strong mean to YOU?​​👇👇

​We are so very excited to share Katrina’s story with you today.  Katrina is such an inspiration not only in the gym but in all other aspects of life! 

She was first diagnosed with breast cancer in 2018 - no family history, 42 years old, very active marathon runner, and super consistent client in our training program.

She underwent a bilateral mastectomy and quickly returned to normal life and from there she didn’t think about breast cancer too much.

In August of 2021 she started having hip pain. 

She never related the pain to cancer, she thought maybe she was over training for a an upcoming marathon. 

She ran a half marathon in October relatively pain free then another in November but this time in agony. 

Mind you - she is the strongest person I know - she still finished.  

She thought I had a torn muscle.

After a couple of weeks hobbling around with crutches, I finally saw her PCP and got X-rays and an MRI…

She says she will never forget hearing the news that her cancer had spread to her pelvis and her femur was broken. 

She says she nearly fell to the floor in utter shock, pain and disbelief. 

Fast forward to today, she underwent surgery to place a titanium rod in the femur to stabilize it, she had 10 rounds of radiation, a couple months of PT, and started taking medication to deplete the cancer’s food source. 

Determined not to let this horrible disease take over, she began training again for another half marathon! (number 16!)

Katrina is the most brave, strongest, most positive person we know.  

She keeps her focus on the things she can control - like eating well, exercising, and surrounding herself with positive people.

Her motto is you need to be flexible, if you don’t bend, you’ll break. 

Katrina - you are amazing and we so so very thankful to have you as part of our incredible community.  

​This past weekend we kicked off our final KickStart Session of 2022 in both Bangor and Brunswick.  

We are so very excited to have the opportunity to work with this incredible group of people and we are so very happy to be able to support them every step of the way as they commit to health and fitness.  

If I could offer my best advice to this new group, it would be to give yourself the grace to be a beginner.  Let go of all expectations for yourself and trust the process.  

You don't need to be perfect or even good at anything in the beginning but you do need to keep showing up and commit to the process of learning above anything else.  

What is your best advice to anyone that is new getting started in a training program?

This week's movement of the week is a DB Swing to Stepping Row & Press


Here's your checklist:

1. If the Dumbbell is in your right hand your right leg shall be forward.

2.  Step and Press the DB straight out (much like the band step & press).  Allow the DB to swing down and back up to shoulder height

3.  Once the Dumbbell is at shoulder height, you will take 1 step and row, followed by another step and press.

4.  Once again, after the step and press, allow the dumbbell to swing down.  Repeat moving forward and backward.

5.  Maintain elevation throughout the movement.  This will keep your back nice and flat during the swing as well as allow for proper rotation when performing the stepping row to stepping press.

YOU'VE GOT THIS!!!