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Strength and Mobility sessions will improve your strength, mobility, coordination, & flexibility.
The Strength & Mobility Session will help you achieve better body mechanics when it comes to footwork, core strength, decompression, and range of motion. You will leave the sessions feeling so much taller and with much less compression than when you arrived.
This session allows us to train in a safe and sustainable manner which will help with the longevity of our joints, tendons, and ligaments while building strong, pliable muscles that will have you wanting to get out there and move!
The stretches and strengthening movements performed allow us to utilize the entire body. When you build strength and mobility at the same time, you are asking your muscles to work in a full range of motion. You will become, not just flexible, but you will build an incredible amount of strength when you are in your greatest range of motion. This is what sets this session apart! Building mobility AND strength simultaneously ultimately allows us to live a life without pain and discomfort for the rest of our lives. When you start feeling the decompression happen and your ability to do things more easily in your daily life, you become hooked, hooked on the feeling of confidence that comes with your body's ability to perform! TRIAL our Group Training Program for 2 weeks... If you are ready to make the commitment to a training program and to prioritizing your health & fitness, this TRIAL program is for you! Now is the time to see for yourself what we are all about. You'll get 2-week UNLIMITED access to our Group Personal Training Program either ONLINE or in-person, a 1-on-1 Success Session, nutrition support, and much more. Join us today: https://www.wilcoxwellnessfitness.com/gift.html
Testimonial Slider (image, text) by Paige Wilcox
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In order to teach others how to move their bodies better, the trainer team here devotes themselves to a weekly practice in a few different ways.
We all have our own personal workshops where we experiment with new movements or fine-tune movements we want to do with clients.
This is when we truly make gains in improving our overall structure and body mechanics.
In other words, we improve our posture and how our bodies perform the movement, thus keeping us away from injuries that may occur down the road otherwise. If you are not currently working with a personal trainer to get the feedback you truly deserve, you are prolonging your results in a massive way. The work a great trainer and coach can do for you is well beyond what you can imagine! Put yourself out there, invest in yourself, your well-being, get some feedback from a great coach and apply across your life!! You can do it! Happy training, 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!
Testimonial Slider (image, text) by Paige Wilcox
Movement is medicine. Making connections within your human structure sets you up for success and a life without injury, pain, and discomfort. I am on that path and this is the path our clients are taking now and into the future. And it's making a significant impact!
Although the movements in this video are unconventional, my body has never felt more connected to the way humans are supposed to move. We were built to walk, to run, and to throw, this is our evolution. Unfortunately, the last century of innovation has taken us far from our natural human capabilities and replaced it with a more sedentary lifestyle. Our bodies now have important, functional muscles that are underutilized in combination with important, functional muscles that are overutilized in unintended ways. This is why we have pain, why we have discomfort, why a lot of the time movement doesn't feel good. These movements are inspired by Functional Patterns, a system created to respect human evolution, re-connecting our bodies to live free from pain! This is the direction that we are taking our training program and I excited to give you a peek at my practice session. Check it out! It's pretty fun. Happy Training! 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! Here is a behind the scenes look at my private training session with Katie from this week. Hard to imagine that it was less than 2 weeks ago that we pivoted our business to be 100% online. I am so proud of our entire team. Our trainers are coaching their hearts out and providing vital support to our clients through this time.
What I love so much about watching this video is you can hear Katie's constant coaching and support throughout the training session. It really does feel like I am right in the gym with her for a normal training session (less the 2-year-old climbing on my back every time I get into plank position). Hope you enjoy this look at what it is like to be trained by a WILCOX trainer. <3 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! This is how we train. Here is a behind the scenes look at how our coaches work to continuously make our training program better. Our team is researching, practicing, testing, and tweaking new training methods, tools, and techniques to help our clients move and feel better. Here Katie (our senior trainer) and Mike are working through some Functional Patterns movements with the goal of connected movement - making the body work together as a unit. As you can see, this takes a lot of practice and patience. In time, the reward is less pain, better movement that you can have fun with, and ultimately a better quality of life. We would LOVE to invite you to come train with us! And we promise, we won’t make you wear the FP feedback bands (although you might find them pretty cool!). Want to learn more about how to get started or if we would be the right fit for you? Click here to schedule a no obligation phone call with us. Can't wait to chat with you! 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 a sneak peek at a strength training session I attended earlier this week. If you are looking to gain more strength to ENJOY the things you love to do in life, come join me! It’s a lot of fun! 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. Much Love, Paige Wilcox Wilcox Wellness & Fitness For those of you committed to a training program or an exercise plan, you may be doing everything you can to ensure you get results. You are showing up to your sessions, giving it your best effort, eating right, drinking water, choosing whole foods, and getting plenty of rest. Things are progressing and you are feeling more energized, your clothes are fitting better, and you are finally enjoying those smoothies in the morning. You are in the groove and you couldn’t be happier…..and then a little injury pops up - your knee, your shoulder, a little twinge in your back perhaps. You think, it’s not a big deal and it doesn’t keep you from working hard, so you push through, proving your dedication. A few months go by and the nagging injury is still there and probably (though you do not want to admit it), your injury is affecting your daily life. You can do certain things at home, it’s affecting your mood, and maybe even your sleep. Aaaaaagh!! All this effort and now I cannot even sleep well. Well, I am here to tell you that if you slow down when you are exercising you will allow your body to move as it is intended to, repair recurring injuries, and limit the opportunity for new injuries to happen. By slowing the pace of your movements down, you are allowing yourself time to think about technique vs repetition. When we make technique more important than the number of repetitions performed, we tend to slow down - allowing more control over the movement. This leads to stronger movements and less strain on all of your important joints. The joints that tend to cause you pain - ankles, knees, hips, low back, neck and shoulders are now stable, creating a safer movement. Now, as you slow down and improve your technique, movements become more efficient, your body and mind start to remember quality and at this time you can start to increase your pace. However, you must always be in check with yourself - am I going at a pace that allows me to in control of my movement? Check out this quick video on how you can slow your pace down to focus on technique with these foundation exercises. The key to keeping pain out of your exercise routine is to slow down, allow your body to time to learn, and focus on technique - not on repetition. At Wilcox Wellness & Fitness, our trainers are incredibly skilled at keeping your form on point, keeping you from being injured. If you are looking for some guidance on achieving your goals through a focused, fun program free of injury, check out our KickStart Program here: www.wilcoxwellnessfitness.com/kickstart Happy Training! When it comes to working out, there is a fine line between working too hard and not hard enough to achieve amazing results. We work out too hard, we become tired, develop bad habits, and become injured - and injuries hold us back. When we do not workout hard enough we become disappointed and frustrated the progress is not what we hoped it would be. As your fitness level improves, this truly will be a moving target. Therefore, you want to be in tune with each and every workout to ensure you are making the most of your time and your effort! This truly will be a moving target.  As you are learning your body, you will want to tune into how you are feeling throughout your training sessions (workouts). Take the time to cue into what your body is telling you. The key to any successful training session is to put in a good effort so you get a little “uncomfortable” but leave your training session feeling great, not destroyed! It takes a lot of discipline to push yourself the right way and knowing when to dial back the intensity to ensure proper technique. When you feel yourself getting tired you will compensate - it is at this crucial moment that you ask yourself - “Can I regroup and get my technique back on track or do I need a few seconds to rest?”. Making the right choice will prove to be more beneficial to your long term health and fitness goals. When to Push, When to RestAnother way to think about this dilemma is: If you do not need a rest… you’re not doing it right. In other words, you’ve got to get uncomfortable in order to make progress. This goes for anything we do in life. What’s exciting is by focusing on “when to push and when to rest” you will be accelerating the results you are working so hard for. You will be making more out of your time and effort and you will continue to learn about yourself and grow into a more fantastically fit and able person!! Just by focusing in your workout a little more. Exciting!!
At Wilcox Wellness & Fitness, our trainers are incredibly skilled at helping you determine the answer to the burning question - When to Push, When to Rest? If you are looking for some guidance on achieving your goals through a focused, fun program check out our KickStart Program here: TABATA - that’s fun to say! Tabata has recently become a very popular training method and for good reason - it is an incredibly effective and efficient tool to get into great shape fast. First, a little history lesson about how Tabata has evolved to become a popular method of a putting workouts together. The name Tabata is not just a fun, made up name for a challenging style workout. Dr. Izumi Tabata developed this idea in 1996 as a strategy to improve the aerobic and anaerobic fitness of his speed skating athletes in Tokyo. Officially, to perform a proper Tabata, one would perform a specific exercise for 20 seconds and rest for 10 seconds and repeat this for 8 rounds. The total amount of time it takes for a complete Tabata circuit is 4 minutes. This is one of the reasons it is so popular, you can get a lot out of just a little bit of time. Since Tabata has grown more popular in a general fitness sense, variations of this method have evolved to keep it fun, interesting, and more dynamic. Some common variations might include using more than one exercise, changing the timing of the effort vs rest periods, and doing a different number of rounds. No matter how you choose to do it, the goal is to challenge yourself enough that you need the rest at the end of the work period. We have designed a fun Tabata workout you can do just about anywhere. As always, you should warm up for 5-10 minutes before and cool down 5-10 minutes after any workout. Check out our previous video about foam rolling for some tips on getting the body prepared for challenging workouts. Tabata RocksTabata CircuitsIn this workout we have chosen 2 exercises for each Tabata circuit. Do the first exercise for 20 seconds & rest for 10, perform the second exercise for 20 seconds, rest for 10 and repeat this 4 times for a full Tabata!! Way to go! Circuit #1: Squats and Push Ups (or Plank) Circuit # 2: Jumping Jacks and Stationary Lunge with Rotation Circuit # 3: Crunch & Reach and Marching Glute Bridge Circuit # 4: Lateral Line Hops and Alternating Jabs There you have it! A full body workout in just 16 minutes!  Your life is so busy - you don’t have the time to spend your life inside the gym. That is why at Wilcox Wellness & Fitness we design workouts using techniques like Tabata and compound movements that get great results quick. We find that just 3 training sessions with us is the sweet spot for achieving your health and fitness goals.
If you are interested in learning more about the fun, fast, and efficient workouts we are doing at Wilcox Wellness & Fitness and how you could get started check out our website and the link to our KickStart Program! Happy Training! Mike Wilcox KickStart Program http://www.wilcoxwellnessfitness.com/kickstart.html The KickStart Program is designed to help you form healthy habits that you can sustain for a lifetime. The program includes 14 group personal training sessions and a complete whole foods based meal plan. Click the link above to learn more. Learn More www.wilcoxwellnessfitness.com Visit our website to learn more about Wilcox Wellness & Fitness in Bangor, ME. Working on your posture and mobility isn't always the sexiest topic of conversation but it is critically important to your overall quality of life. Working on your mobility will allow you to do all the things in life that you love to do without compensations that lead to pain and injury. Our goal at Wilcox Wellness & Fitness is to keep everyone injury free and operating at their peak performance. Essentially, foam rolling is a form of self-myofascial release, or self-massage, that gets rid of adhesions in your muscles and connective tissues. Foam rolling increases blood flow to your muscles, allowing them to perform more naturally while helping with recovery and improving performance.  It is crucial for anyone who is working out to spend time improving the way their bodies move, not just moving their bodies. Every sessions starts with some foam rolling, which gets the body ready for the challenging movements soon to be performed during the workout. Here is a tutorial on how you can easily use a foam roller, and build a foundation to more advanced methods. Foam Rolling for Pain Relief Key Areas to Foam Roll Before Every Workout Upper Back - Thoracic Spine Hip Flexors Quads (front and sides) Glutes (your bottom) Calves The key to a great foam rolling session is to spend 3-5 minutes on each section of the body. Gentle, continuous pressure can be applied, with minimal movement in most cases. You should do your best to relax, breath throughout, and allow your muscles to slowly loosen up. Now, if it is your first attempt at using the foam roller, do not be alarmed if it is a TAD bit uncomfortable at first. Just like with most things, the more often you do them, the better or easier it will get. You will need to be gentle with the amount of pressure you put on your muscles, too much and you could be causing damage. I hope you enjoyed the tutorial on foam rolling and are on your way to pain relief through better mobility and improved posture. If you are interested in connecting with us and getting more great information from us, join our free private Facebook Group - Healthy Living with Wilcox Wellness & Fitness. Daily we post all things healthy living - pro tips for healthy living, recipes, and weekly workouts for you to do at home. We will answer any question you post and we encourage you get involved in the discussion. Happy Training! Mike Wilcox |