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:
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.
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
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.
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
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.
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.
I have started to receive some questions about reopening the gym, so I thought I'd take the opportunity to send out a message on the subject.
As you know, Governor Mills outlined a 4-phase re-opening plan. Gyms are part of the phase 2 re-opening, which is scheduled to occur on June 1st.
I am monitoring the outcome of the Phase-1 reopening, and will continue to follow the advice of the Governor and CDC as I make plans for our ability to return to the gym safely. The health & safety of the WILCOX Community is the ultimate priority in my decision. I am beginning to prepare the gym for the eventual reopening, and will keep you informed as these plans materialize.
I envision a phased reopening, that will start with a few in person training options that will be available to those who are comfortable with the physical return to the gym. Meanwhile, Live Stream training will continue to dominate the schedule while I assess the safety of these decisions, and continue to observe the broader consequences of getting back to normal life. I anticipate that over time in-person options will increase while Live Stream options will decrease. I also envision that Live Stream options will continue to be present on the schedule to some degree for the long term, which will provide you with this tried and true option during vacations, snow days, kids at home sick days, etc. It has been a blessing in disguise for us to have this opportunity to test drive this idea of Live Stream Personal Training!
Some steps that I am taking to prepare the gym for the eventual reopening include:
I will continue to keep you informed of the path forward as I develop a solid plan.
In the meantime, I'd love to hear from you, and would appreciate it if you could take about 3 minutes to complete this survey
Thank you for your continued support! I look forward to getting back to the gym and seeing everyone soon. I am committed to your health and will continue to work on the best path towards getting us to the gym as soon as we can safely.
All the Best,
I'm excited to let you know that Fran has completed her initial on-boarding and will be joining me this week as the lead co-coach during the afternoon sessions this week. You will also see Fran's name on the schedule starting next week!
Getting Fran through her on-boarding has also allowed me to add some additional times to the schedule! I hope this will provide even more flexibility and options for you to join us for Live Stream Training Sessions!
New with JD!
Monday-Wednesday-Friday at 9am.
NEW with Fran!
Monday-Wednesday-Friday 4pm, 5pm and 6pm!
Tuesday -Thursday 3:30pm, 4:30pm and 5:30pm
I will continue to look forward to seeing you in the sessions that I'll be coaching on Tuesdays and Thursdays at Noontime :-)
You can view the schedule including these updates, and enroll on-line HERE.
If you haven't already joined us for a Live Stream Training Session I hope that these new times will make this option more accessible to you.
Feedback has been great and it's been so wonderful to so many of your faces. If you have questions about joining Live Stream Sessions, or need help getting Zoom and your camera set up shoot me a text at 207-751-5394 and we'll plan a time to get you all set up.
If you haven't already attended a Live Stream training session I encourage you to give it a try! We are having a lot of fun and definitely getting a GREAT workout with just our body weight....no weights required!
You can find all kinds of information that will help you get set up for Live Stream training sessions HERE, including some great testimonials from people who are joining.
If you need extra help just text me at 207-751-5394, and we can plan a time to get you set up.
I look forward to seeing you soon!
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.
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.
· 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
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,
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 firstname.lastname@example.org or call or text my cell at 207-751-5394.
Sending you love, light & positivity,
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.
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
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!
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.