​This week's movement of the week is strictly focused on STRENGTH.  We hope by the end of the week you will have been incredibly successful in learning how to utilize your whole body to perform this row and press.

This movement will start by pulling the band, contracting or pulling with your lats and obliques.  On the opposite side, you will press through the foot.  This will allow you to drive your hips and torso up to facilitate pressing the dumbbell in unison with the pulling side.

To put it more simply - you will pull to press.

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​The true key to making this simple, effective movement impactful for you is to set up with your very best full-body posture.  Start with your feet hip-width and pull the floor apart to create tension in the legs.  Next, elevate the ribs away from the hips to create length and tension on the abdominals (overall core), and lift the chest, extending the mid spine to create tension in the thoracic back region.  

Not only will this posture set you up for success with this movement, but it will also lead you to improve your overall structure dramatically.

Here is your checklist:

1. Set up EPIC full-body posture.
2. Move slowly and feel your left and right sides working in synergy.
3. Work to understand the concept of 'Pull to Press"
4. Use your entire body - from the feet all the way up to your hand overhead.
5. Do everything you can not to overdo the movement in your shoulder blades.  Lock them in place & allow the torso to move as one solid unit.

Happy training!

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!​

​This week's movement of the week is a Kettlebell Stepping Pendulum w/ Pause & Reach

You are going to use the pendulum to dictate your movement:
  
1.  When the kettlebell comes down, you will do a little lunge and rotate towards the kettlbell
2.  When the kettlebell comes up, you will wait until it is above shoulder height, then you will step out of your lunge, stand tall & 'reach' the kettlebell towards the ceiling, rotating over the front leg.

​It will be important that you start in your best posture, with your abdominals ON & elevating the ribs off of the hips.  This will ensure your legs & core are doing most of the work & not your back & arms!

Be sure to let the pendulum do its job by keeping your arm straight throughout.  At the top of the movement, you will pause and attempt to lengthen your lats by 'reaching' for the ceiling & improving your rotation.

The goal is to find length in the body at the top of the movement.


Here's your checklist:

1. Strong Unilateral Stance w/ Best Possible Posture
2. Stay Long (elevated) Throughout
3. Maintain Strong Abdominals & Mid-Back
4. Allow the pendulum to lead you, by keeping your arm straight and being patient - do not take the step until the kettlebell is above the shoulder
5. Control your body as you move by prioritizing great footwork & maintaining core strength.




​Happy training!

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!​

Our Spring Meal Plan includes 4 weeks of spring-inspired meals, recipes, snacks, and even sweet treats, all designed to keep you feeling great while achieving your health and fitness goals.  

This meal plan will help you get organized in the kitchen so that you are spending less time cooking and more time enjoying the things that matter to you most.

​And…. we are selling it for a limited time for just $27 (less than $1/day). So be sure to buy it before the price goes up on April 4th.  

You will LOVE these simple and delicious recipes and getting organized in the kitchen. Here is what to look forward to by week: 

• Week 1: If you don't already love the 'cook once, eat 2 or 3 times' method, you will after week one! With a simple meal prep process and delicious recipes made from fresh ingredients, week 1 will blow your tastebuds away - and you may even discover some of your new favorite recipes! We are so excited to help make your life so much easier when you start your week with all of your healthy meals prepped and planned for.  

• Week 2: Week two is all about elevating some classic recipes with a few surprising and unexpected ingredients that amp up the nutrition and the flavor! These recipes will keep you feeling full and satisfied all week.

• Week 3: In week three, your meal prepping will reach a new level of ease with sheet pan recipes - be prepared for simple cooking and simple clean-up. You'll find fajitas two ways, Moroccan-style chicken, smoothie bowls, and more. Seriously delicious.

• Week 4: It's time to transition our palate to lighter, fresher, summertime fare. In week four, we have some very quick and delicious recipes that are easy to prepare ahead of time and easy to fall in love with. Enjoy!

You are going to LOVE it - and we have it on pre-sale right now for $27 for a very limited time.  

Click below to get your Spring Meal Plan: 
https://www.wilcoxwellnessfitness.com/springmealplan

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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!

​The rice cooker is in another meal prep MVP. It will cook rice, grains, quinoa, and even oatmeal perfectly every time without any babysitting.  

In our new Spring Meal Plan, we teach you how to use this, a slow cooker, and a chef's knife to prep all your meals for a week in about an hour. You are going to love this series!

Check out our new Meal Plan & Guide here: 
​https://www.wilcoxwellnessfitness.com/springmealplan.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!

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


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​This week's Movement of the Week is all about those obliques!!!  Wait, wait....looks like a bicep curl to me!!  

You are correct, although we are doing a bicep curl in this movement, you are initiating the bicep curl using the muscles that move the torso!!  Mostly, those obliques will be rotating your torso into the arm curling the dumbbell  (give you a chance to check out your guns too!).  

Let's work hard this week getting our obliques activated, creating proper rotation, which creates a more functional body!  Cheers to that.  

So your number 1 goal for the week is to properly lengthen and contract your obliques.  When done correctly, you will keep yourself from over-rotating.  This is so much more important than we think.

The sequence for this movement is to:
  First - Slowly move the ribcage and arms simultaneously
  Second - Step Laterally
  Third - Finish the Rotation & Curl


Here's your checklist:

1.  Best Posture Possible (BPP - I like that)
2. Unilateral Stance - curling arm same side as the front leg
3.  RIbcage sightly rotated toward the curling arm/front leg
4. Initiate obliques simultaneously with the arm curls
5. Finish in BPP (Best Posture Possible)


Happy training!

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!​
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Meal planning and meal prepping is THE THING that is going to set you up for success when it comes to achieving and sustaining your health and fitness goals.  

But there are a lot of obstacles that get in the way of getting this done.  From the time-consuming recipe research, then compiling the grocery list, then figuring out if the meals are actually good for you.  

I've done all of this work for you - so all you have to do is shop the grocery list that we made, and follow the prep plan that we've put together for you.  

We are so very excited to let you know that we are releasing our first-ever seasonal meal plan.  

Our Spring Meal Plan includes 4 weeks of spring-inspired meals, recipes, snacks, and even sweet treats all designed to keep you feeling great while achieving your health and fitness goals.  

This meal plan will help you get organized in the kitchen so that you are spending less time cooking and more time enjoying the things that matter to you most.

And…. we are selling it for a limited time for just $27 (less than $1/day).  So be sure to buy it before the price goes up on April 4th.  

​If you like this recipe AND the idea of making a week's worth of breakfasts in 5 minutes, you’re going to love our new spring meal plan!

Check it out here: https://www.wilcoxwellnessfitness.com/springmealplan.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!

​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!