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Extra Sessions to be Added to your Account

3/31/2020

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I am so excited that so many of you are enjoying the LIVEStreaming Training Sessions that we launched last week. JD and I are really enjoying the opportunity to connect with your familiar faces and smiles on line – it’s just like we are all in the gym together!

If you haven’t had a chance to train with us via LIVEStreaming yet. Be sure to check out what others are saying about their experience here. 
https://www.wilcoxwellnessfitness.com/onlinetraining/what-others-are-saying

I’m working to connect with each and every one of you to provide help getting set up as well to touch base personally and see how you are holding up through all of this.  I'm here to help, so don't hesitate in reaching out for support.

I have decided to add 2 weeks worth of ‘extra sessions’ to everyone’s account who is active with us at this time. This is regardless of if you asked us to or not. Here is the run down of how that will work.

· If you train with us 3x per week - you will get 6 extra group training sessions
· If you train with us 2x per week - you will get 4 extra group training sessions
· If you have UNLIMITED training sessions - you will get an extra private training session added to your account

*If you have asked to have your rollovers manually tracked until we are able to reopen the gym I will continue to do so and will add extra sessions to your account at that time.

Nitty Gritty:
· Adding training sessions to accounts is a manual process. The sessions aren’t there yet but will be soon. You will see them listed as Group Training Session Add-on (# of sessions)
· These extra sessions will be able to be used anytime within the next 12 months as long as you have an active training program with us.

We are back to ‘business as usual’ this week, just in an online format and we will continue working to create the best possible schedule as we move forward. We have 30 training sessions to choose from throughout the week, and I’ll continue to monitor times that work best for people and adjust the schedule to ensure as much choice as possible! Remember to register for your sessions via Pike13 as usual and look for the meeting ID in the confirmation email once you have enrolled.

LIVEStreaming Training Session
https://zoom.us/j/8251220241
Meeting ID: 825-122-0241
​
For those of you who contacted us to either put your account on hold or cancel your training program - this does not apply to you, your account is still on hold or canceled and I hope that you will return to training with us when we can get back in the gym together. If you paused or cancelled your training program before we had our LIVEStreaming sessions and you would like to reactivate your account, please reach out to me and I’ll will get you back up and running in no time!
Please feel free to reach out if you have any questions at all. I’m here to support you as we all navigate through this really difficult time.


Lots of love,
Allison


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Weekly Update: Launch of Live Stream Training Sessions & More

3/31/2020

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What a week! A lot has happened over the past two weeks that has dramatically changed the way we live our lives. Thanks to technology we have options that allow us to stay connected with our friends & family despite social distancing, and to keep up with our fitness routine with the trainers and workout friends who we know and love!
I want to provide you with a few updates as we come into the new week.
In this email you will find information about:
· Live Stream Training Sessions
· Updated Schedule
· Use of Equipment in training sessions
· Ways to connect on Facebook, and….
· How you can help inspire & motivate others
New Live Stream Training Sessions!
This past week we kicked off training sessions that are live streamed over Zoom. JD and I are collaborating along with the Bangor team to share in creativity as we work hard to design fun and effective training sessions for you during these challenging times.
Even though we cannot be at the gym together the WILCOX Team remains committed to providing you with amazing training sessions. Just as we do in the gym, we are designing full body workouts that are coached in real time, providing you with individualized support throughout the training session.
I’ve been blown away by how technology allows us to pivot during difficult times in order to stay committed to being active. I’ve also been very impressed by how effective a body weight workout can be.
If you haven’t joined us for a Life Stream Training Session I hope you will give it a try. The schedule is up for the next two weeks. You can view it HERE.
I will continue to make adjustments to the schedule in an effort to provide you with choice and flexibility that allows you to fit your training sessions into your life as we work to adjust to new work and family schedules.
I also want to make joining us via the web as easy as possible!
Click HERE to view a webpage with more information about:
· How to download Zoom
· Links for Joining Zoom Training Sessions
· How to set up your camera
· How to set up your workout space
· Playlists that you can download
· Zoom Pro Tips
If you need help getting set up I'm available to get onto a call with you. Just shoot me a text (include your name) and we will coordinate. All of my contact info is at the bottom of this email
Use of Equipment:
I’ve been asked about using equipment during these training sessions. Over this past week I have had a chance to attend three of JD’s training session, as well as coach several sessions, and I have noticed how much more focused we can all be in engaging the muscles used during an exercise when not having weights and equipment doing some of that work for us.
Working with bodyweight provides an incredible opportunity to really feel your body, and practice muscle engagement and activation. This extra practice of really feeling your muscles as you train is going to have a profound effect on how you train when you get back to the gym and have access to all of the equipment again!
With all of that said, if you have equipment, I encourage you to have it in your workout area and to incorporate it in exercises where it makes sense. Since not everyone has access to equipment, we will continue to design training sessions that will provide you with an effective and challenging workout even without weights.
Adding extra weight to exercises has its benefits for sure, and there are lots of ways to improvise. Please feel free to experiment with household objects to enhance your training session.
Some ideas to consider:
· Remove the handle from a broom or yard tool to use as a dowel or improvised barbell
· Have a coffee table or chair nearby for modified pushups and planks
· Instead of dumbbells use canned goods or other heavy objects that fit into your hand.
· Instead of kettlebells use jugs with handles, a can of paint, or a handbag filled with heavy objects
What ideas do you have for improvising equipment?
Share on Facebook at Clients @ Wilcox Wellness & Fitness - BRUNSWICK
Connect with your WILCOX Community on Facebook:
If you’re not already a member of our Clients Facebook Group click HERE to join.
How YOU can help:
Share your ideas on our Clients Facebook Group so others can be inspired by your innovations.
Our private client group is a great place to stay connected as a community while we’re unable to see each other at the gym. Please consider sharing your post workout photos or comments after a Live Stream Training Session. Not only is it a ton of fun to hear from you but it can also serve as an amazing source of motivation to someone who needs a little extra help getting on-line with us.
If you have any questions at all please don’t hesitate in contact me! You can email me at [email protected] or call or text my cell at 207-751-5394.
Sending you love, light & positivity,
Allison
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What others are saying...

3/30/2020

1 Comment

 
We totally understand that moving from face to face training to LIVEStreaming can be something that is outside your comfort zone.  Maybe you are uncomfortable with the technology, or you have a kid or an animal who climbs all over you, or you don't think you have a good place in your home.... 

Trust us - these are all obstacles that can easily be overcome and many other clients who have tried the LIVEStreaming and LOVED it had the same concerns.  

But... don't take our word for it.  We asked our clients to share their experience, and here is what they had to say: 

Here is an inside look at what a Private Training Session looks like...



Now, more than ever is the time to take care of your health and fitness.  We hope that you will trust us to give it a try just once - it really does feel like you are training right in the gym with the trainer.  

If you have any questions at all, please feel free to reach out to us directly.

Bangor, Maine
Paige Wilcox: 207-745-9545
Mike Wilcox: 207-659-6354

Brunswick, Maine
Allison Hopkins: 207-751-5394

Lots of love,

Wilcox Wellness & Fitness
Paige, Mike, Allison, Katie, Adam, Ben, Shannon, & JD


​
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Extra Sessions to be added to your account

3/30/2020

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We are so excited that so many of you are enjoying the LIVEStreaming Training Sessions that we launched last week.  The trainers are coaching their hearts out and the sessions have been incredible - just like you are in the gym with the trainer.

If you haven’t had a chance to train with us via LIVEStreaming yet.  Be sure to check out what others are saying about their experience here.  Mike and I are working to connect with each and every one of you as well to touch base personally and see how you are holding up through all of this.

We have decided to add 2 weeks worth of ‘extra sessions’ to everyone’s account who is active with us at this time.  This is regardless of if you asked us to or not. Here is the run down of how that will work.

  • If you train with us 3x per week - you will get 6 extra group training sessions
  • If you train with us 2x per week - you will get 4 extra group training sessions
  • If you have UNLIMITED training sessions - you will get an extra private training session added to your account
*Below is a ‘Timeline of Events’ to help you understand how we came to this decision.  

Nitty Gritty: 
  • Adding training sessions to accounts is a manual process - we are working with our software provider to make this happen.  The sessions aren’t there yet but will be soon. We will also send you an update so you don’t have to keep checking your account.
  • These extra sessions will be able to be used anytime within the next 12 months as long as you have an active training program with us.  

We are back to ‘business as usual’ this week, just in an online format and we will continue working to create the best possible schedule as we move forward.  We’ve already added 6 boxing sessions to the roster for this week for a total of 58 session per week! Remember to register for your sessions via Pike13 as usual and look for the meeting ID in the confirmation email once you have enrolled.  

LIVEStream Training Session:  
https://zoom.us/j/462476977

        
LIVEStream Boxing Sessions:
Katie’s Boxing Session:    https://zoom.us/j/3067598640  
Adam’s Boxing Session:   https://zoom.us/j/7418006313

For those of you who contacted us to either put your account on hold or cancel your training program - this does not apply to you, your account is still on hold or canceled and we hope that you will return to training with us when we can get back in the gym together.  If you paused or cancelled your training program before we had our LIVEStreaming sessions and you would like to reactivate your account, please reach out to us and we will get you back up and running in no time!

Please feel free to reach out if you have any questions at all.  We are here to support you as we all navigate through this really difficult time.

Lots of love,

Paige & Mike





*Timeline of Events: 
The last 3 weeks have felt like a LIFETIME.  Below is the timeline of events related to the operation of our business and how we came to decide to add 2 weeks worth of training sessions to everyone’s account: 


Week of Monday, March 9th - 
  • We were open the entire week
  • We ramped up cleaning efforts
  • We spread sessions out to minimize numbers at the gym
  • We deep cleaned entire facility on Saturday, March 14th

Week of Monday, March 16th
  • We started tracking rollovers for people who wanted to accrue.
  • Our physical location was open Monday & Tuesday
  • We added 3 pre-recorded training sessions to the website on Tuesday
  • We closed the physical location for all training on Wednesday the 18th.
  • Rollovers officially accrued for everyone

Week of Monday, March 23rd
  • We were closed on Monday, March 23rd
  • We opened LIVEStreaming Training Sessions on Tuesday, March 24th
    • Free LIVEStreaming Training Sessions for clients only
  • Rollovers officially accrued for everyone

Week of Monday, March 30th
  • Official start of LIVEStreaming Training Sessions
    • Clients are using normal plan to attend sessions
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LIVEStreaming Training Sessions!

3/23/2020

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We are so excited to announce that we are going to begin LIVEStreaming our training sessions.  That’s right, you can train with us from the comfort of your own living room with the trainers that you know and love.  We had our first practice run through with the team yesterday and it was AMAZING - just like Mike was coaching us in the gym.  

Here is a sneak peek:

We are starting this LIVEStreaming tomorrow - Tuesday!  Our trainers are learning the tech and practicing with each other all day today.  

We hope that this will bring some much needed normalcy to our lives, bring us together as a community, and keep you making progress towards your health and fitness goals.

Our daily schedule will be slightly modified from our group training program.  The sessions will be 45 minutes in length and we will take you through a good warm up before the session begins. Our complete schedule is listed on Pike13 and we do ask that you sign up for sessions 1 hour in advance so our trainers will be prepared for you.

These sessions will be designed for you to do in your living room with your bodyweight only or common household objects.

All you have to do is download ZOOM and then click the link to join the session.  Be sure to download ZOOM to your computer or phone and familiarize yourself with the software ahead of time.  Here is the link to download ZOOM: https://zoom.us/download

We created a Tech Support Webpage that outlines everything that you need to do to get set up for success with these LIVEStreaming training sessions.  It outlines everything from downloading zoom, to getting your camera set up, to setting up your workout space, to how to use our website, etc… I will be adding to this as questions come up.

https://www.wilcoxwellnessfitness.com/onlinetraining/technology-to-join-our-livestream-training-sessions

We are going to provide this week’s sessions to active clients while we continue to credit your account with additional rollovers.  Once we have worked through the tech and have become really great, really confident online coaches (we think about a week) we will stop tracking the rollovers and it will be business as usual, just in an online format. 

We want to thank those of you who have chosen to continue your training program with us and we are excited to provide you as much value, support, and love through this incredibly difficult time.

Our plan is to continue to find ways to do more to support, motivate, and relieve your stress as we progress through this wild experience. 

We are confident this community will fight together, find the positive in the current situation, and come out stronger on the other side. 

Please reach out for any reason, even if it is just to talk to someone. We are here and we are excited for the opportunity in front of us. 

Stay focused, stay positive, & stay healthy!

Lots of love,

Wilcox Wellness & Fitness
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LIVEStream Training Practice Session

3/22/2020

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We just had our first ever LIVEStream Training Session with our entire team and it was AMAZING. It was just like Mike was coaching us in the gym but we were each in our living room/basement.
Here's a sneak peak at what is to come:
We are so excited to be launching this to you all next week. Effective Tuesday we will have 50+ LIVEStream Training sessions coming straight to your living room.

These sessions will be 45 minutes in length and you will get all of the coaching from the trainers that you know and love.

I am working on getting a more thorough communication about this put together for you but in the meantime I just wanted to let you know how excited we are about this solution.

Please know we are here to support you through this really difficult time. We are hopeful that these streaming training sessions will bring us closer together as a community and bring some normalcy and routine back into our lives.

Lots of love!

TEAM WILCOX






​
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Online Training Session #3

3/18/2020

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Third time's a charm! Let's get into session #3!

WARM-UP!

Please make sure you hit up the Peak Performance System prior to starting today's training session.  You can find it here: www.wilcoxwellnessfitness.com/peakperformancesystem.


​TODAY'S SESSION:

Today’s session has you switching every 5 repetitions in an A/B set up. Do the A exercise first, B exercise next, and repeat for 5 rounds. This will help you to consistently move with little rest. Although some of the exercises are basic, the repetitions will add up in the end, and you will finish the session off by doing each exercise (there are 10 of them) 1 time through. Enjoy!

A/B CIRCUIT #1

Make basic more difficult. Just squats and push-ups here - 5 at a time. There are two ways to make this a challenge. Go quickly with lots of engagement, or slow things down and have ‘time under tension.'
A: Squats x 5
B: Push-Ups x 5


A/B CIRCUIT #2

​These two exercises are also basic, but will add up because you will do double the repetitions you did in Circuit #1, switching sides after 5 repetitions. Adding a small rotation towards the front leg on your stationary lunge will get the obliques firing. Practice your footwork, breathing, and reaching straight up.
A: Stationary Lunge w/ Slight Rotation x 5 each
B: Squat with Rotation & Reach x 5 each
​

A/B CIRCUIT #3

Balance, bracing, and breathing will get you through these two. Single leg dead rows can be one of the most difficult exercises you do (when you really maximize the work). You will do the 5 rows while you hold a single leg deadlift. Use a balancing prop (chair) and do single arm rows if you find you are losing your balance. The reptile plank is great for challenging your postural position while working hip mobility. Always remember that your plank position is more important than how much movement you get. Most people will compensate to get their leg forward more causing shoulders to round and abs to disengage. Focus!!
A: Single-Leg Dead Row x 5 each
B: 
Alternating Reptile Plank x 5 each


A/B CIRCUIT #4

Doing pendulum work without weight can seem downright weird. However, you can really perfect your mechanics, allowing you to create some muscle memory for when we get to hit the weights again! If you have weights available, a dumbbell would be best and a kettlebell will provide more challenge.
The side bend will take some mind/body connection for sure. We will lengthen one side and then attempt to contract the lengthened muscle to bring us back to neutral. The combination of these two exercises will test the endurance of those obliques- yes!!

A: Unilateral Pendulum with Step x 5 each
B: Side Bend x 5 each


A/B CIRCUIT #5

 Pulses = ouch. The lunge pulse is certainly a mental challenge as these start to add up. Go slow, use a slight rotation, and make some connections. Press through your foot, brace through your abdominals, and pull with your lats (the outside muscles of your back). This connection is a vital component to human movement and what a great opportunity to perfect it!
Finally, an attempt to get those arms into the mix while engaging the lower body. Again, good practice on mind/body. Pull with your front foot and press with your back foot. Then, pretend you have a band in your hand while curling, using your biceps and extending, using your triceps. You honestly do not need weights for this to become difficult.

A: Slow Lunge Pulse w/ Rotation x 5 each
B: Unilateral (staggered stance) Bicep/Tricep x 5 each


We hope you got a ton out of this session! 

Stay positive and keep up the great work!

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Online Training Session #2

3/18/2020

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​Welcome to your 2nd training session! Let's get started!

WARM-UP!

Please make sure you hit up the Peak Performance System prior to starting today's training session.  You can find it here: www.wilcoxwellnessfitness.com/peakperformancesystem.


​TODAY'S SESSION:

Today’s session is made up of 4 challenging circuits. You will do each circuit 3 times through with minimal rest between circuits (enough rest to do a great job). Again, there is a good mix of strength and conditioning, with each circuit presenting its own challenge(s). Check the repetitions to make sure you are getting the correct amount of challenge, and you can always modify to make it more or less challenging.

CIRCUIT #1

When done correctly, this circuit is a perfect combination of strength and conditioning. On the surface, it may not seem too challenging, but if you add the strength mindset to the ‘simple’ conditioning exercises, you will be tested no matter your fitness level.
- Side to Sides (typically use a step or bosu) x 30
- Plank - Around the World x 5

- Knee Drives x 15 each


CIRCUIT #2

This circuit will be challenging on your legs and your discipline as you fatigue. Are you willing to take the appropriate rest and/or go at the appropriate pace to ensure you do a great job? The third set of burpees should test you. Remember, once you have jumped/stepped your feet forward, get your butt down and your posture on point (back flat) before you squat or jump up - super important!!
- Burpee w/ Plank Rotations x 8
- Lateral Lunge w/ Forward Reach x 5 each (slow)
- Pop Squats x 20


CIRCUIT #3

Similar to the first circuit, you’ll need your body awareness and engagement to get the most out of this circuit. Bracing, rowing, and controlling your hips (neutral) while you punch will be pivotal. Also, controlling your body from ‘bouncing’ while doing mountain climbers will prove you are engaged and keeping great posture!! Pay attention to your shoulders being over your hands and not shrugging. Mastering these two ‘body awareness’ skills will keep your spine from rounding, protecting the integrity of your shoulders.
The lunges will challenge your ability to stay braced while moving. Using ground force (press through your heel and ball of the foot) while bracing and staying long in your spine (no rounding) will lead to success. If you are doing those things and still losing your balance, either slow yourself down or stick with stationary and work on the other skills.


- Reverse to Forward Lunge x 5 each
- 
Punches x 25 each
- Mountain Climbers x 25 each


CIRCUIT #4

​This circuit finishes off the body (and mind) with some ‘full’ core work. By that I mean, hitting the front, back, and side of the midsection while maintaining really good posture. V-sits will be the most difficult to keep your upper back from rounding - work hard at this and you will feel an incredible difference in how your abdominals need to perform (stay rounded and your spine ends up doing the work….blah!).
With the supermans, it’s important that you do not focus on getting a huge range-of-motion, as this means you are straining your lower back. Instead, focus on lifting your upper body using the mid-back muscles. When done correctly, there is very little movement, but a very intense effort from just below your ribcage. Please do not worry about repetitions with this circuit, but focus on muscle fatigue and do what makes sense for you- the repetitions below are just a guideline.
- V-Sit Alternating Flyes x 5 each
- Supermans x 5 w/ a 5-count
- Side Plank x failure each side


Today’s training session is a great overall session to challenge your body awareness and engagement.  Choose the best pace for you to get the most out of each exercise and you will feel amazing when you are done. There is not much in the form of rotation, so doing your Peak Performance System today, especially the rotating movements, will be crucial to a well-rounded training session.

Happy training!

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Online Training Session #1

3/16/2020

2 Comments

 

Welcome! Let's do this!

We are so happy to be providing you with these online training sessions for you to do at home through this difficult and uncertain time. Please know that we are learning as we go (we have never done this before), and our promise is to strive to make each session better than the last. 

Here's to KAIZEN, to making it work, and to working with what we've got. And... we've got this. All of us - we are in this together. Let's take this time to work on our form and get just a little bit better every single time.


WARM UP!

​Please make sure you hit up the Peak Performance System prior to starting today's training session.  You can find it here: www.wilcoxwellnessfitness.com/peakperformancesystem 


​TODAY'S SESSION: 

Today's session is a good mix of strength and conditioning. There are 3 circuits of work with 4 exercises per circuit, each with a different number of repetitions. If you are looking for a little more work, repeat the first 2 circuits after you complete circuit 3.


​CIRCUIT #1

- Squat to Toes w/ Overhead Reach x 6
- Jumping Jax x 10
- Reverse Lunge w/ Rotation x 6 each
- Plank w/ Shoulder Taps x 10 each

CIRCUIT #2

This circuit amps up the difficulty quite a bit from the first.  Remember, technique above all else, so take some brief breaks when you feel your technique slip.  To get the most out of this circuit, you will need to brace as if you had weights, really lengthen through your spine, and push into the floor through your feet.  You will be doing 5 reps at a time here, so make the most of them.

- Reverse Lunge to Knee Drive w/ Overhead Reach x 5 each
- Unilateral (Staggered) Stance - Reverse Flyes x 5 each 
- Modified Lunge (shorter stride) to Step Press x 5 each
- Push-Ups - ½ Holds and Push Up x 5

​

CIRCUIT #3

This circuit is conditioning-based.  You will perform 10 reps of each exercise for 4 rounds.  The fourth exercise is meant to give you a nice “rest” and “recovery” from the other 3 exercises. 


- Seal Jacks x 10
- Lunge Switch or Jumps x 10 each
- Lateral Step w/ Tap x 10 each side
- Full Body Rotations x 10 each (it’s good for you)
​
​

We hope you love today’s session and you give it your very best.  Remember, not every training session has to be “all-out”- take this time to learn your body and remember our trainer’s coaching words as you complete the exercises!! What would Katie, JD, Allison, Adam, Ben, or Mike say about your technique, pace, breathing, or foundation? 

Thank you so much for following our very first online training session.  We hoped you enjoyed it!  Be sure to join the community and post your post-training pictures, time delays, or sweaty selfies in our private clients Facebook group.  


Lots of love,

Wilcox Wellness & Fitness






​
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Frequently Asked Questions

3/2/2020

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The camera on my computer doesn't work - can I still join the LIVEStreaming training sessions?
​This is a true coaching session so it will be best if the trainer can see you so that they can coach you.  There is a zoom app on your phone that works great as well.  If you don't have the possibility to join via camera join anyway and we will do our best.


What is the ZOOM meeting ID?
The most up to date ZOOM meeting ID will be listed on Pike13 where you register for training sessions.  To keep it simple to start, we will be keeping the ZOOM meeting IDs the same for all group training sessions.  Here are the meeting IDs by location: 

Bangor: 
LIVEStreaming Training Session
https://zoom.us/j/462476977
Meeting ID: 462-476-977

Brunswick: 
LIVEStreaming Training Session
https://zoom.us/j/8251220241
Meeting ID: 825-122-0241

*the link for Private training sessions is different and will be provided to you from your personal trainer.

What should I expect in a training session?

These sessions feel just like being in the gym being coached by the same trainer that you know and love.  Here is an inside look at what a private training session looks like: 
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    Hey Friends! This website has all the information you need to be set up for success LIVEStreaming our training sessions from home.  Scroll down to 'categories' for easy navigation around this site.  
    ​
    ​Paige & Mike Wilcox

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