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TECHNIQUE to PRACTICE and PERFECT (and one habit to get away from):
This week's movement is taking us back to basics!!! Woohoo! The ultimate goal for this week is to move and control the kettlebell with the use of the abdominals and the lat instead of the arm and shoulders. We can do this by staying focused on proper standing posture throughout this basic movement. If we stay elevated and remember what the upper back should look and feel like - flat, with strong lats without being rounded, shrugged, or collapsing the shoulder blades onto the spine. When it comes to the pendulum portion of the movement, think deadlift. As the kettlebell travels between the legs, the thumb should point back, knees slightly bent, and engaged through your abdominals and mid-back. When the kettlebell moves forward, wait until the KB is at shoulder height before rotating and slightly rowing the KB. Utilize a Pull-Push technique by staying elevated, super braced through the obliques to move into your next swing. Here's your checklist: Before you move:
As you move:
We are utilizing this seemingly simple movement to practice and perfect Checklist #5 above. This technique is absolutely crucial to our progress in the future! WE'VE GOT THIS!! 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!
Testimonial Slider (image, text) by Paige Wilcox
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This is a streamlined, egg roll-inspired recipe to make it a fast and easy meal to add to your rotation.
It’s perfect for a quick weeknight meal OR as a meal prep lunch (makes 4 servings)! TIP: If you are super busy, you can pick up some precooked frozen rice (brown or cauliflower) or quinoa at the grocery store – or cook up a batch during the weekend to keep on-hand in the fridge for a quick meal. Save this recipe and give it a try! We hope you enjoy it! 
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!
Testimonial Slider (image, text) by Paige Wilcox
This is me... getting it done! Nothing glamorous about the daily grind but here we go...
A while back, I posted about my vision of success for 2022 and I absolutely LOVED reading your comments. So, for a little public accountability… here’s the habits I’m tracking for this year. I just got an iPad and I am currently OBSESSED with my GoodNotes digital planner. What habit are YOU mastering this month to move closer to your success vision for 2022? Let me know in the comments! ⬇️⬇️⬇️ 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!
Testimonial Slider (image, text) by Paige Wilcox
Our group training program is different than anything you’ve ever experienced. It is truly personal training in the group setting. You will work with our world-class team of certified personal trainers who are invested in your success. You will go through a thorough onboarding process to set you up for success every step of the way. Our onboarding process is something that we take really seriously because it is all about giving you the tools and resources you need to be successful and getting you in the right mindset to completely transform your life. We also know that joining a training program can be intimidating and this onboarding process is designed to help you feel really confident and comfortable every step of the way. We have engineered every aspect of our training program to set you up for success and remove any roadblocks you may encounter as you are starting your health and fitness journey.
All of our training programs include a complete Whole Foods based meal plan to ensure that you are getting great results fast and that you are well nourished for your training sessions. We know you are busy. We know you don’t have the time to spend your life in the gym. And we know that your schedule changes often. That is why our group personal training program offers over 70 sessions for you to choose from on a weekly basis. You just need to enroll for a session an hour in advance and our trainers will be ready for you. 3 sessions a week in our group training program is the sweet spot for getting really incredible life changing results. Our training program is for all fitness and experience levels - whether you’ve never trained before or you’ve been out of a training program for a while. Our team of world class trainers will meet you where you are and help you get to where you want to go every step of the way. We are so incredibly excited to support you along your health and fitness journey. Just click the link below to schedule a call to learn more about how we can help you live your life to the very fullest. https://www.wilcoxwellnessfitness.com/free-consultation.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!
This week's movement is a perfect combination of 2 movements you have been practicing and doing quite well at!
TWO TECHNIQUES TO PERFECT: 1. TIMING 2. Unilateral Standing Posture at the Finish The first part of the movement is essentially a split squat, or a squat from a unilateral (staggered) stance with a nice pendulum to help us get down into the squat and up out of the squat!! For this part of the movement, you will be solely working on the proper timing of the movement (See Checklist Below) while maintaining standing posture techniques - most importantly engagement of the feet with the floor, pelvic tilt, abdominal engagement, and a nice flat upper back (thoracic extension for any anatomy fans out there). You've all been working hard at these techniques and will be super successful if you are patient with the dumbbell!! The second part of the movement is the Step and Row, which, if you've been around for a while, is something you've practiced hundreds maybe thousands of times. The key to this movement is keeping tension in the lat (outside back muscle) or engaged as you row. This can be done by keeping your elbow 3-4 inches from your side and your upper arm parallel to your torso. Do everything in your power to not 'over-row' with your arm. Your job is to pull the band with your lat, abs, and torso at the same time. Finally, if you utilize the push and pull with your feet, you will feel your strength being tested in a big big way!
Here's your checklist:
Although there are a lot of things happening here, you have practiced these movements many many times. Try to move naturally and have confidence in your practice!! Have fun! 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 IGNITE Challenge is designed to help you and your partner commit to healthy habits that you can sustain for a lifetime while creating a closer, tighter, and stronger relationship.
You are going to get into great shape fast if you follow our guidelines for the next 30-days. AND - we will give you access to everything you need to get set up for success. If you have questions - just let me know in the comments or send me a message and we will set up a time to chat! Learn more here: https://www.wilcoxwellnessfitness.com/ignite.html 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!
Testimonial Slider (image, text) by Paige Wilcox
If you are ready to get serious about your goals in the new year, this workbook is for you. We created this as a step-by-step manual to help you take the guesswork out and give you the tools to reach and maintain your goals over time. This is an actionable plan designed specifically for busy people who are looking for real, long-term results. And the strategies in this guide will work in all areas of your life - whether it's health & fitness related or something else… This workbook will guide you through pinpointing what matters MOST to you, going beyond just health & fitness… and help you create a month-by-action plan (complete with checklists) to move you toward success. It’s amazing how much more fulfilling it is to focus on the things you GET to do… instead of the things you HAVE to do! One of my FAVORITE things about this guide is that it helps you start where you are TODAY – and builds momentum over time, as you master new skills, habits, and routines. This can help you create a lifestyle that actually supports your SUCCESS! Just visit this link and we will send you your FREE workbook: https://wilcoxwellnessfitness.lpages.co/habit-stacking-workbook/ 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!
Testimonial Slider (image, text) by Paige Wilcox
NOTHING gets you and your significant other feeling better about yourselves than MOVING your bodies12/30/2021 
It’s not easy. But when it’s really good…
It is really good But life is busy, we all have competing priorities, and our relationship can take the back seat. Relationships thrive when deep caring and comfort, the unique connection is nurtured and prioritized. If you’ve got a solid, intimate relationship with your partner and you want to make it even stronger… Or if your relationship is not where you want it to be… Either way, exercise is the answer. I’m 100% serious. Just look at the facts: Couples that take on new and exciting activities together feel happier in their relationship and more in love with their partner. It’s easier and more fun working towards your goals together. It strengthens your bond and improves your verbal and non-verbal communication with each other. The powerful effect of exercise on your body and brain chemistry makes you more physically attracted to each other. You provide the most positive and empowering example for your children of the importance and value of health and fitness, how you care for yourselves and each other, and how you work together to make your relationship great. If you want to prioritize your relationship in all the best ways, take the IGNITE Couples Challenge. It’s 30 days of fitness and fun that fires up your metabolism, your connection and the passion in your relationship. Because NOTHING gets you and your significant other feeling better about yourselves than MOVING your bodies. When you exercise, all sorts of high-powered hormones are released into your bloodstream that make you feel amazing. That’s where the term “runner’s high” comes from. And when you’re both feeling amazing… you can’t help but connect more deeply and passionately. I promise this isn’t “woo woo” stuff. This is science. When we feel good about ourselves, we feel good about our partners. And now you can do it together supporting, motivating and encouraging each other every step of the way while building a deeper connection. We give you a simple, fun daily action plan, and hold you accountable towards your 30-day commitment. You can win prizes, have fun together, get in great shape, and IGNITE your relationship in just 30 days. The Challenge begins on January 12. And we have limited spots. Learn more here: https://www.wilcoxwellnessfitness.com/ignite.html We hope you will join us! ❤️Paige & Mike Wilcox P.S. If your schedules don’t allow for you and your significant other to workout together at the same time, don’t worry. You can train independently. Then the two of you can share stories with each other at the end of the day ;) 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!
Testimonial Slider (image, text) by Paige Wilcox
Overwhelmed? Unsatisfied? Exhausted? Unfulfilled? That’s the situation so many are confronting daily. It’s tragic. And it doesn’t have to be that way. Let us show you how to propel you and your partner out of that, and into a healthier, stronger body, and a healthier, stronger, more connected relationship. THROUGH EXERCISE…THE FUN WAY. When you start training with your favorite person in the world, it’s really fun. And you support each other through the process bringing you closer together. That’s why it works so well. We are so very excited to welcome you to join us in the IGNITE 30-day Couples Challenge. Learn more here: https://www.wilcoxwellnessfitness.com/ignite.html We’re here to help. We hope you will join us! ❤️Paige & Mike Wilcox P.S. If your schedules don’t allow for you and your significant other to workout together at the same time, don’t worry. You can train independently. Then the two of you can share stories with each other at the end of the day ;) 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!
Testimonial Slider (image, text) by Paige Wilcox
 When the two of you are focused on each other, first and foremost, that’s when life is richer and fuller and a lot more fun. Everyone is happy when your relationship is in a really good place. Because nobody else knows you - and gets you - like your partner does. That’s why we created the IGNITE Couples Challenge. 30 days of fitness and fun that builds healthier, stronger, more connected relationships… through exercise. Because these are the facts: Couples that take on new and exciting activities together feel happier in their relationship and more in love with their partner. It’s easier and more fun working towards your goals together. It strengthens your bond and improves your verbal and non-verbal communication with each other. The powerful effect of exercise on your body and brain chemistry makes you more physically attracted to each other. You provide the most positive and empowering example for your children of the importance and value of health and fitness, how you care for yourselves and each other, and how you work together to make your relationship great. Life is too short not to fully experience passion, purpose and fun with your spouse or partner. And the truth of the matter is that NOTHING can re-ignite those feelings more than exercise. Because exercise makes you feel good about YOU. And when you’re both feeling good about yourselves, you feel good about each other. Working together, towards your COMMON GOAL of a healthy and fit lifestyle, makes it so much more fun and purposeful… Because you’re in it together. And can motivate each other, inspire each other, and celebrate together! Maybe you’re skeptical. Maybe you feel like your spouse or partner is not at the same “fitness level” as you. Or that your workout time is your “me time”. And you don’t want to share it. If that is your mindset, we would encourage you to reconsider that. Couples are partnerships. They’re TEAMS. Potentially, the strongest teams ever, when each partner is willing to selflessly support the other. Try this Challenge for 30 days. At least give it a go. Then decide. Learn more here: www.wilcoxwellnessfitness.com/ignite.html We’re starting on January 12. And spots are limited. We hope you will join us! ❤️Paige & Mike Wilcox P.S. If your schedules don’t allow for you and your significant other to workout together at the same time, don’t worry. You can train independently. Then the two of you can share stories with each other at the end of the day ;) 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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