Good News! Showers are now opened!
This email provides information on the procedures to follow if you choose to use the showers when visiting the gym.
The main requirement of locker rooms reopening is social distancing. Thankfully our showers are set up in a way that social distancing is fairly easy, so that means that sanitation is the main priority. However, with social distancing in mind, should two people be using the ladies showers at the same time please be respectful of each other's space and if both need to use the counter to dry hair, etc, please limit use of that space to one person. The 2nd person is welcome to use one of the other bathrooms.
The double shower room is limited to ladies only, and the single shower is co-ed.

• Please bring your own towels. Bring one towel for the floor to stand on and another to dry off with.

• Note the sign on the door of each shower that indicates "Clean" or "Dirty". Only use "Clean" Showers. Also note which shower you are using - A, B or C.

• After using the shower please spray down the entire shower (floor, walls, faucet handle) with the disinfectant that is provided in each shower room. DO NOT RINSE. This is an EPA approved virucide that is that is known to kill COVID-19.

• Please also wipe down all surfaces inside of the shower room including shower door handles, benches/stools, door handles, and counter tops if you use the sink area.

• Flip the sign on the door to "Dirty".

After finishing with your shower please note your name, time and date of your shower, and the shower you used on the clip board at the front desk.
Showers doors are labeled A, B & C. Only fill out the left side of the page. This helps me know when showers need an additional cleaning. I will complete the right side with details of the 2nd cleaning once complete.
I will follow your cleaning with bleach cleaning of the shower and an additional wipe down of all surfaces to ensure that the space is squeaky clean for the next user.
These instructions are noted on a sign inside of each shower room. If you have questions just let me know!
Thank you for your help keeping the space safe and clean for all!
Have a great day!
Allison

I am excited to have INDOOR Training Sessions back on the schedule, starting this Saturday at 10am!!
I have been monitoring new COVID-19 infections as well as observing the outcome of other gyms in the area who re-opened to in-person, indoor options in mid-June.  Based upon these observations and feedback from our client community I am confident in our ability to SAFELY begin offering INDOOR Training Options.

Rest assured!

·       I will continue to work to provide a variety of training platforms for you to choose from based upon your personal circumstances and preferences during COVID-19.
·       LIVEStream Training Sessions will continue to be widely available, as will OUTDOOR Training Sessions in order to provide you with plenty of options.
·       I will continue to monitor rates of new infections in Maine and follow the Governor’s recommendations in order to keep this community safe. 
It is very exciting to be able to offer the indoor option!  Indoor sessions will allow access to heavier weights, Slam Balls, Bosu Balls, Agility Drills, TRX, and more!  I have hung TRX straps in each station so that you can access them within your training station.

INDOOR Training Sessions will be in the same format as the LIVEStream and OUTDOOR Sessions.  The sessions will be 45 minutes in length and include a warm-up and cool down.  Foam rollers will also be provided so that you can get back into the habit of doing some SMR before your training session (more info below).  Both “INDOOR” and “INDOOR STS” Sessions will be on the schedule.
If you choose to attend INDOOR Training Sessions, you will be required to follow these important rules to help keep our community safe!  PLEASE READ CAREFULLY!

FIRST AND FOREMOST:  DO NOT COME TO ANY IN-PERSON TRAINING SESSION IF YOU ARE NOT FEELING WELL, AROUND OTHERS WHO ARE NOT FEELING WELL OR IN QUARANTINE, OR IF YOU HAVE TRAVELED OUT OF STATE AND EXPOSED TO THE GENERAL PUBLIC.

 ARRIVAL:

1)    You will need to sign a COVID-19 waiver when you attend your first in-person training session.  Subsequently, enrollment in a training session confirms your commitment to the terms of the waiver (waivers are located at the front desk counter).
2)    Wear a mask when you arrive and up until you get into your training station.
3)    Do not arrive more than 10 minutes before your training session!
4)    Bring INDOOR SNEAKERS and change your shoes when you arrive. 
5)    Leave your belongings in one of the provided chairs when you arrive.  DO NOT use the cubbies. 
6)    Use hand sanitizer when you arrive and before entering the gym.
7) At this time, the bathrooms and changing rooms will be for emergencies only.  Per state rules, the showers will be unavailable for use.  YOU WILL NEED TO COME PREPARED TO TRAIN IN WHAT YOU ARE WEARING AND BRING YOUR OWN WATER SUPPLY. PLEASE LIMIT PERSONAL BELONGINGS AT THIS TIME.  

 DURING YOUR TRAINING SESSION:

1)    Please go directly to your training station when you arrive.  You may remove your mask once in your station, and throughout your training session.
2)    You will have a “Training Bubble” where you will stay for the entire duration of the training session.
3)    These bubbles are spaced to ensure that you can ALWAYS maintain 14’ of distance from your training neighbors. 
4)    Hand sanitizer will be provided at your station.  Use it frequently and avoid touching your face.
5)    A foam roller and blue mat will be in your station.  You are encouraged to take some time before the start of your training session to perform some foam rolling!  Let’s get back into the HABIT of giving our bodies this extra love – it will surely enhance your training experience!
6)    Please observe the white "X" in your station and the directional arrow on the white tape.  Always use the "X" as your reference point of where to be within your station and move in the direction of the arrow for any exercises that require movement.
7)    Equipment will be dedicated to YOUR use.  Please sanitize ALL equipment and the blue mat with the provided “pink” cleaner BEFORE and AFTER use.  Please use Lysol Spray to sanitize the TRX after use.
8)    If you need lighter or heavier weights please ask the trainer and they will get it for you.
9)    Please put your mask back onto your face before leaving your training station.

 DEPARTURE:

1)    Please leave IMMEDIATELY following your training session.  If you want to catch up with an old training buddy please move out to the parking lot.
2)    If you would like to leave your sneakers in the white cubbies please sanitize them before storing them.
3)    Please use the sanitizer to clean the chair where you left your belongings.
Thank you very much for your cooperation and support in keeping our gym clean and community safe!  I feel very fortunate to have such an incredible community of people here.  I do not believe that these rules will need to be strictly enforced because I am confident in all of our commitment to following them.  Please help us keep it that way by being observant of these rules and remaining diligent in safe practices.

If you have any questions just ask!

Happy Training!
​
Allison

I'm so proud of Maine and how well we are doing in the fight against Corona Virus! While there is no doubt that we still have a long road ahead, and we MUST remain diligent as a community as we continue to prevent the spread of this disease, I do believe that we can safely begin including INDOOR training sessions for those of you who are ready.
I am putting the final touches on the schedule adjustments and plan to shift about 9 (out of 27) outdoor training sessions throughout the week to INDOORS and I'm looking to convert only 3 (out of 34) LIVEStream Sessions during the week to INDOORS. I have already added an INDOOR option at 10am on Saturdays starting THIS WEEK!
The INDOOR format will be the same as the LIVEStream and OUTDOOR Sessions. They will remain 45 minutes in length and include a warm up and cool down. **Please bring indoor sneakers for sessions inside the gym**
INDOOR Sessions will be limited to 5 participants in order to maintain recommended distancing, so be sure to sign up early or add yourself to the waitlist if already full.
It is important to me that you continue to have choices in the training formats available to you and that these adjustments don't impact your training schedule.
I have also been working with my landlords on additional safety precautions as I prepare to bring training sessions indoors. I have already upgraded the filters in the HVAC system to help trap particles that may be carrying the virus.  Additionally, many businesses are opting to add UV sanitation devices to the HVAC system. I'm including a photo an article that was published in the July 9th issue of the New York Times talking about these modifications.  We are expected to have this upgrade completed in this building this week.

There is still A LOT that is unknown about this virus, and I do not know to what extent these UV systems will help to minimize risk, but I do think that anything we can do to help the cause is worth doing. However, it does NOT replace our need to maintain good practices while at the gym together - wearing masks before and after our training sessions, cleaning equipment before and after use, washing our hands frequently, avoiding contact with our hands and face, wearing indoor sneakers while at the gym, etc. I appreciate all of your efforts in following these necessary protocols and am very confident in our ability to keep each other healthy & safe during this unusual time.
You will be seeing some scheduling adjustments shortly, so take a look and let me know if you have any questions. I look forward to seeing some of you INDOORS, and continuing to see many of you via LIVEStream and OUTDOORS!
Have a great day!
Allison

To help in streamlining the check in process for in-person training sessions I am updating the waiver process.  

If you have already signed a waiver you will not need to sign it again.  If you have not attended an in-person training session you will sign the COVID-19 Waiver one time upon attending your first session and it will be kept in your file.  

For every subsequent training session that you attend you will acknowledge your understanding of the risks outlined in the waiver through your act of enrolling in the training session.  You will also be certifying that you do not have symptoms of COVID-19 nor have you been exposed to someone who has, had, or is suspected of having COVID-19 in the past 14 days. 

When you enroll in a session in Pike 13 you will see the following message:

WILCOX WELLNESS & FITNESS ASSUMPTION OF RISK, & WAIVER OF LIABILITY AND INDEMNITY AGREEMENT:

YOU WILL SIGN A COVID-19 WAIVER WHEN YOU ATTEND YOUR FIRST IN-PERSON SESSION, WHICH WILL BE KEPT IN YOUR FILE.

BY ENROLLING IN THIS TRAINING SESSION YOU ARE ACKNOWLEDGING THAT YOU UNDERSTAND THE RISKS ASSOCIATED WITH COVID-19 AS IS OUTLINED IN THE WAIVER AND WILL NOT HOLD WILCOX WELLNESS & FITNESS LIABLE FOR ANY POTENTIAL EXPOSURE OR ILLNESS RELATED TO COVID-19.

YOU ARE ALSO CERTIFYING THAT YOU DO NOT HAVE ANY OF THE FOLLOWING SYMPTOMS OF COVID-19 OR HAVE BEEN EXPOSED TO COVID-19:
*You have not been in close contact with anyone who has or had COVID-19
*You do not have a cough, sore throat, shortness of breath, or any other COVID-19 like symptoms
*You do not have a fever or felt feverish in the last 72 hours.
*You have not experienced the loss of taste or smell recently.
*You have not been around anyone exhibiting symptoms of COVID-19 in the past 14 days.
*You are not living with anyone who has been sick or has been quarantined.
*You have not traveled to an out of state hot spot in the past 14 days.

If you have experienced any of these symptoms of exposures please DO NOT attend an in-person training session for 14 days, and consider our LIVEStream sessions in the meantime. 

Thank you for all of your support and cooperation in keeping our community safe and healthy! 
If you have any questions please let me know.
​
Allison

It has been a lot of fun seeing many of you in outdoor training sessions this week!  The trainer team has been doing a phenomenal job adapting to coaching outdoors and designing amazing training session with equipment that can be reasonably brought out to the tent.  The response has been amazing and I’m so happy to be able to support this community through outdoor training as we continue to navigate our way through a COVID-19 world.
Brianna, the newest addition to our team, has been on-boarding with me all week and I’m excited to be working with her next week as she begins coaching some of the LIVEStream sessions.  Brianna’s addition to the team will allow me to provide the community with a combination of LIVEStream and OUTDOOR Training Sessions so you can choose the option that is best for your personal situation, schedule, and preferences.
You will notice even more OUTDOOR options on the schedule starting next week and beginning the week of June 22nd you’ll find an even broader offering, which will continue into the foreseeable future.
As we got the OUTDOOR Training Sessions under way this week, we learned a few things. 
Here are a few things for you to know before coming to your OUTDOOR Training Session:
 
1) Please arrive 10 minutes early so that we can start right on time.
2) Please bring a MASK with you to your training session. You do NOT have to wear a mask while exercising, but we do ask that you wear a mask if unable to maintain social distancing while signing the waiver, picking out your equipment, etc.
3) There is a 3' x 4' rubber mat at each station. You may find it helpful to have a towel handy for use under your feet or hands.
4) You may want to bring insect repellent - the bugs haven't been too bad, but the black flies and mosquitos are most active early in the morning and in the evening.
5) No special shoes required. You can wear your regular "outdoor sneakers". If you have left your sneakers at the gym you are welcome to take them and keep them until we return to indoor training again.
6) You will need to sign a waiver when you arrive. This waiver acknowledges your understanding of the risks of COVID-19 and certifies that you do not have any symptoms of COVID-19 nor have you been in contact with anyone who has symptoms or who is in quarantine. You will need to sign this waiver before EVERY OUTDOOR session.
 
Before arriving for your outdoor training session please ask yourself the following questions.  These are the questions that you will answer on the waiver.  If you cannot answer “NO” to every question, please consider LIVEStream Training for the time being.
 
a.     Have you been in close contact with anyone who has or had COVID-19? 
 
b.     Do you have a cough, sore throat, shortness of breath or any other COVID-19 like symptoms?
 
c.     Have you had a fever or felt feverish in the last 72hrs? 
 
d.     Have you experienced loss of taste or smell recently? 
 
e.     Have you been around anyone exhibiting these symptoms in the last 14 days?
 
f.       Are you living with anyone who has been sick or has been quarantined? 
 
g.     Have you traveled out of state hot spot in the past 14 days?  
 
 
My goal is to support our community in staying active during this time and maintaining momentum, all within a safe environment.  I appreciate your support as I navigate the State of Maine Guidelines and make adjustments as we learn more.  I was very pleased to find that my plans to support a safe environment were very much in line with the guidelines that were released on Friday.  This includes:
 

1. Requirement for participants to confirm absence of COVID-19 symptoms as is done through the waiver process.
2. Increasing distance between session participants to 14’ during the training session.  This allows us to exercise without masks while maintaining sufficient distance to avoid exposure to respiratory droplets.
3. Use of masks when social distancing of 6’ cannot be maintained – for example, while signing waivers, getting equipment, etc.
4. All equipment is for your use only and will not be shared.
5. Staff will wear masks if closer than 14’.  Staff will also avoid getting closer than 6’ when participants are exercising and NO PHYSICAL CONTACT is allowed.
6. You are required to clean your equipment before and after use.  This approach worked well back in March when we first started adapting to COVID-19 concerns, and this is what the state is also recommending.   EPA approved sanitizer will be provided at each training station.
7. The state guidelines also recommend that you sanitize your hands before and after your training session.  Hand sanitizer will be provided at each station.
8. Sessions will be staggered to avoid large groups from forming, and to allow time to further clean equipment and mats in between use.
9. At the present time the use of “locker rooms” and showers is not permitted.  Bathrooms are available if needed, but please arrive for your session dressed to workout and avoid the need for the bathroom as much as possible.  You must wear a mask if you come indoors.

 
Indoor group training is still not permitted in Cumberland County, but in reading the guidelines issued for the 13 counties in Maine where gyms are reopening more fully, I am confident that our outdoor training process will prepare us to be ready when indoor training is allowed again.  I will continue to assess the preferences of the community and determine if we want to move indoors once allowed or continue with OUTDOOR Training Sessions while the weather permits.
 
I am so very appreciative of the support of this community during this challenging time and appreciate your continued support and patience as we move through the reopening process.  If you have any questions at any time, please do not hesitate to reach out.
 
To your health!
 
Allison
 

I'm extremely excited to begin offering OUTDOOR training sessions starting on Monday, June 8th. During this first week the outdoor sessions will be limited and will be in place of the regularly scheduled LIVEStream Training Sessions.

I have put one option on the schedule each morning and each afternoon / evening. I hope that you can get out to give one a try!

first sessions as we learn what works best. It's going to be awesome and I'm so excited to provide this option to you and will work to build up the schedule over the coming weeks.
​
I am in the process of hiring a 3rd trainer (keep your eye out for an announcement very soon, woot woot) and am working to provide OUTDOOR and LIVEStream sessions that will run simultaneously so that you can choose the option that works best for YOU.
These outdoor sessions will be 45 minutes in length and include a warm up and cool down just like the LIVEStream sessions.

The available times next week are:
Monday: 9am and 4pm
Tuesday: 7:30am and 6:15pm
Wednesday: 9am and 5:15pm
Thursday: 8:30am and 3pm
Friday: 5:45am and 4pm

**If you normally attend a LIVEStream session at this time I hope you'll consider giving an Outdoor Session or a try, or can find an alternative time. I'll be working on more options ASAP to prevent any disruption from your preferred schedule.

When attending Outdoor Training Sessions please always maintain social distancing. Bring a bottle of water and come dressed to work out. You will not have access to the gym bathrooms or changing rooms.

As more sessions become available, please remain in your car or keep your distance as the session before you wraps up. Once it's time for your session the trainer will direct you to your station where you will stay for the session. Equipment will be dedicated to you during the training session.
Mats will be cleaned in between training sessions with disinfectant, and we ask that you help us keep the equipment sanitized by cleaning it before (so you know it's cleaned to your satisfaction) and after use.

It will be necessary that you sign a COVID-19 waiver before every Outdoor Training Session that you attend acknowledging that you understand the risks associated with COVID-19 and also certifying that you do not have symptoms of COVID-19 or have been around anyone with symptoms or who are in quarantine.

Please ask yourself these questions before attending any in-person training sessions.
a. Have you been in close contact with anyone who has or had COVID-19?
b. Do you have a cough, sore throat, shortness of breath or any other COVID-19 like symptoms?
c. Have you had a fever or felt feverish in the last 72hrs?
d. Have you experienced loss of taste or smell recently?
e. Have you been around anyone exhibiting these symptoms in the last 14 days?
f. Are you living with anyone who has been sick or has been quarantined?
g. Have you traveled to an out of state hot spot in the past 14 days?

If you answered YES to any of these questions please DO NOT attend in-person training sessions. I appreciate your help keeping our community safe!
​
If you have any questions please let me know. I hope to see you for an Outdoor Training or LIVEStream Training Session Soon!
Allison

As a follow up to my email last night I wanted to send a follow up email with some additional information regarding the upcoming STRENGTH (STS) LIVEStream training sessions to help you get prepared.

As I mentioned yesterday, these new STS sessions will focus on full body strength, and if you choose to you may purchase some equipment to enhance your training experience.

I provided a few different options for you to choose from. One option included dumbbells and a kettlebell and the 2nd option included resistance bands and a super band. Both options recommended mini bands which are very inexpensive - a pack of 4 (one of each color) is $8.95.

I recommend purchasing the mini bands at a minimum if you're able to. I also ask that you have a dowel or broom handle on hand for your training session as it's a very effective tool for helping with muscle engagement, and you should have one laying around the house. You should expect to see the dowel used in many of the STS Sessions as well as the regular LIVEStream sessions.

As you decide which weights to buy (if any) consider what you want to get from these weights.

If you’re looking to add resistance to your bicep curls, rows, flies, and some other single plane movements the resistance bands will be great.

If you want to add weight to more dynamic and powerful movements like the squat with rotation and overhead press than you’ll probably prefer a dumbbell.

For deadlifts and KB swings you can use the bands or the super band to add resistance to deadlifts, but you won’t have anything to swing with. There are always ways to improvise - I have used a can of paint for kettlebell swings :-)

I felt it was important to provide options for you to choose from based upon your budget as well. The heavier weights carry a shipping charge that you should be aware of increasing the overall cost.

Not everyone will choose to purchase weights, and different people will have different equipment available to them. With this in mind the trainer team will be designing training sessions that are still incredibly effective with your body weight alone. However, access to weights will allow you to bring that extra intensity to your movements.

If you would like help deciding what to buy feel free to reach out to me. I'm happy to talk through what will best serve you. And please remember, weights are not required so do not feel the need to purchase weights if it's not the right fit for you.

Here are the links to the equipment I've talked about:
Dumbbells
Kettlebells
Superbands
Minibands
Resistance Bands

Last but not least, you may notice that some of these items are backordered. I have been in touch with Perform Better and they are expecting a couple of big deliveries, so hopefully these items will be back in stock soon. Place your order so that you get "get in line" for products as they are restocked.
​
I hope this helps! If you have any questions at all please let me know.

Allison

1)    It’s hard to believe that Memorial Day is less than a week away!  I don’t know about you, but it totally snuck up on me!  Despite being in quarantine I hope that you can all enjoy a wonderful holiday weekend. 
The gym will be open for MORNING SESSIONS only from 7am – Noontime on Memorial Day.
The schedule is already updated and I hope that you can join us before you embark on your holiday plans.  
2)    I am excited to announce that starting on June 1st a Live Stream STS (Strength Training Session) will be added to the schedule.  This is being added by popular demand!
These sessions will continue to be designed in such a way that you can get a lot out of them with body weight only.  However, you are also welcomed to use weights as well.
We created a webpage with equipment that you can purchase.  I have also provided Individual links to recommended equipment below.
Equipment webpage: https://www.wilcoxwellnessfitness.com/equipment.html
Recommended weights:
One set of medium weight dumbbells and 1 medium weight Kettle Bell.  You should be able to lift both weights overhead without strain, and a pack of minibands.
Dumbbells:https://www.performbetter.com/Vinyl-Covered-Dumbbells?custcol2=3&pid=9289065&utm_source=cj&utm_campaign=9289065&utm_medium=affiliate

Kettlebells:https://www.performbetter.com/First-Place-Gravity-Kettlebell?custcol24=4&pid=9289065&utm_source=cj&utm_campaign=9289065&utm_medium=affiliate
www.performbetter.com/First-Place-Mini-Band?color=124&resistance=14&custcol18=56&custcol29=5Minibands:https://www.performbetter.com/First-Place-Mini-Band?color=124&resistance=14&custcol18=56&custcol29=5
AND/OR
A pack of 4 mini bands (one of each color), a first place super band (1/2” to 1”) and three resistance bands.  We often use the Level 2 Pink and Level 3 Magenta in the gym.  Consider a pink, magenta plus one lighter or one heavier depending upon your strength.  There is a graph at the link below showing the resistance for the super bands.  I think that he ½” band is a good place to start.
Resistance bands: https://www.performbetter.com/First-Place-Professional-Tubing?custcol10=3
www.performbetter.com/First-Place-Superbands?color=1&custcol29=3First place super bands: https://www.performbetter.com/First-Place-Superbands?color=1&custcol29=3
Minibands:https://www.performbetter.com/First-Place-Mini-Band?color=124&resistance=14&custcol18=56&custcol29=5
You will see this new “LIVEStream STS” session on the schedule starting on June 1st, and I plan to get these added to the schedule before the end of the week so you can begin enrolling.
3)    Reopening plans:  I have been at work creating policies and procedures in order to reopen in June for group training.  Unfortunately, just as I was writing this email to update you on these next steps I received a notification that Governor Mills has delayed the opening of gyms.  The good news is that I have a lot of the behind the scenes work completed so that we will be ready to go as soon as we get the green light.
In order to keep our community safe I will have specific procedures that you will need to follow if you choose to attend training sessions in the gym.  I will be finalizing these details and will send out a comprehensive overview of the reopening plan once complete. 
Rest assured that LIVEStream Training will continue at full capacity even after in-person training options resume.
4)    In order to keep LIVEStream Training fully populated on the schedule AND add in-person training options simultaneously I need to invite a new member onto the team!  I will be looking for volunteers for a LIVEStream Group Training Session.   
Please keep an eye out on the Clients Facebook Group and in your email box for more information about volunteering.  Thank you in advance for your help!
 There will be more to come on all of these subjects in the coming days, and I will communicate more info on each topic separately.  If you have any questions, please let me know.

Allison

In case you didn't notice - Zoom is upgrading to 5.0, and this version will be necessary to join meetings after May 30th.

Please be sure to get your Zoom account updated so that you don't encounter any difficulty joining your sessions.

Here's the link for updating your Zoom: https://zoom.us/download?zcid=1231
If you have questions just let me know!

**If you haven't joined us for a Live Stream Training Session I really, really want to encourage you to give it a try. While I hope that we'll be able to return to the gym at some point in the near future I also know that we'll need to maintain our diligence and keep our family's health & safety as our top priority. Getting back to the gym may not be the right option for you....and the Live Stream Sessions have been going very well.

What do you have to lose? You'll get to see some familiar faces! You'll make the day of the trainer since we LOVE seeing you all! And you'll have a chance to get your body moving...I know your body will thank you for that :-)

Check it out! Click HERE to view the schedule.
​
Allison