• Fitness

    Why Women MUST Weight Train?

    Although it is important for both men and women to train with resistance, women really need to place some extra importance on this part of their training. Osteoporosis and Osteopenia are conditions of low bone mass which leads to an increased risk of bone fractures, which are extremely common in women; especially after menopause. You may be wondering why this effects women more than men and there are two main factors. Men have larger bones Men don’t have a true menopause like women do which decreases testosterone According to Dr. Wermers’ article, Women’s Wellness: Bone density in Women https://newsnetwork.mayoclinic.org/discussion/womens-wellness-bone-density-in-women/ “Fracture rates exceed all other diseases in elderly women in the…

  • Surviving the Holidays by Health & Fitness Blogger www.juliewilcoxson.com

    Enjoying the Holidays without the Weight Gain

    Can you believe we are in December? Is anyone else wondering where 2018 went? It seems like I blinked and we’re already moving into a new year, boy, I don’t need time going by that fast. I know this last month throws a lot at you but I still want you to focus on making it through without derailing too much from all those healthy habits you have worked on all year. This doesn’t mean you can’t enjoy some delicious Christmas goodies but I do want to help you devise a plan of action before you go all in. Here are my quick tips to help you this month Tip…

  • Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com

    Holiday Gift Guide for the Fitness Fanatic

    When it comes to ideas for our loved ones at Christmas time, it can be a daunting task. Allow me to help with all the things fitness related for that special someone who is wanting to be healthy and fit this season. Let’s be real once the holidays are over and all the sugary treats are gone it is nice to have something healthy under the tree to bring us back to reality. Hip Bands-  this is hot tool that are perfect for training the glutes on the go or at home. The new ones have a gripper effect so they don’t pinch and roll up. $19.99- $25.00 https://www.amazon.com/Resistance-Workout-Elastic-Exercise-Activate/dp/B07DPS6Y5F/ref=sr_1_7?ie=UTF8&qid=1542737885&sr=8-7&keywords=bands+for+glutes 2.  Brooks running shoes-…

  • The vacuum for improving your core by www.juiliewilcoxson.com

    The Most Important Exercise You Are NOT doing

    For years I worked my legs with heavy weight but wasn’t seeing the results that I thought I should have. Instead I suffered with low back ache and hip issues and yes jumping was an issue after having two children. Until I discovered this beautiful and easy exercise of and started incorporating them into my daily routine. This exercise can be done daily; remember practice makes perfect. Watch the video at the end and start applying them into your routine. Want to stop peeing every time you jump or sneeze? Keep reading…. Let’s face it we all want tighter butts and strong noticeable abs, am I right? You may be doing…

  • Capital Hill Workout in Nashville by Julie Wilcoxson at Juliewilcoxson.com

    Intense Outdoor Workout on Nashville’s Capital Hill

    We had the day off on Labor Day my hubby and I decided to take our workout to the beautiful city of Nashville. We needed a challenge and Capital Hill didn’t disappoint. This workout is filled with stairs, spiderman climbers, pop pushups, hill sprints, bear crawls up a hill, and a heck of a good time. It was a great 45 minutes Let’s take a minute to discuss that hill shall we. I think it should be renamed, Cardiac Hill. Oh my goodness what a steep hill it is, I felt every beat of my heart in my neck with that one and those spiderman pushups….. I am still feeling my core from…

  • Fitness

    I Hate Pushups

    By Julie Wilcoxson, CPt Welcome to the “Haters Club”. I know many of you have muttered these words when asked to do a push up. We all hate them because we can’t do them. Simply put, you hate what you need most. Remember that….. Think about it for a second, if you could knock out 50 pushups, then it wouldn’t bother you, you wouldn’t “hate it” anymore. So start doing the things you hate so that you can improve on them and learn to love them. Push Ups are awesome, they work just about every muscle in the body and if you want to shape up those shoulders and arms,…

  • Fitness

    The Power of the Mind

    Where are you with your health? What direction are you headed? How will you get to your goals? Many of us are walking around in circles undoing all our good intentions. Did you have a healthy grilled chicken salad for lunch only to pick up dinner at a drive thru? Did you set your alarm to get up earlier to do that cardio session only to skip breakfast? If this sounds like you, then read on.  You only have one body and one mind, don’t you think it’s about time you put it as a priority in your life? Forget all the crazy infomercials you’ve seen or the nutty Hollywood…

  • Fitness

    Goal Setting

    “People with goals succeed because they know where they are going. It’s as simple as that.” Earl Nightingale Have you ever taken a road trip without a map or a plan of directions on how you would reach your desitation? Maybe if you wanted to get lost? So why is it that so many people treat life as if it were meant to be lived blindly. How can you reach your goals if you never took the time to set any? If you are just sitting back and wishing and praying the things you want out of life will magically fall into your lap, I gotta ask you, How’s that…

  • Fitness

    How to Lose Weight the Right Way

    With all the different ideas regarding food, eat this and don’t eat that- it can get downright confusing about what you should be doing to shed those extra layers. Even our food experts can’t seem to get it right. The concept of eating should have never gotten this confusing. If you are wanting to lose weight and maintain your lean body mass then you have to first start off by fueling your body the right way. Here are your new rules: Eat frequently Eat smaller well balanced meals Always have a protein and a fibrous carb Sounds simple right! Well I am about to make it even simpler. Vegetables can…

  • Fitness

    Everything You need to Know about Physique Transformation

    The one thing I hear a lot from women when I am hired to be their trainer, is “I don’t want to get huge.” I can tease about this because many years ago I was one of those women. When it comes to bulking up the hormone testosterone is responsible for the large increases in muscle mass when combined with weight lifting. The truth is a normal testosterone level for a man is around 200-1200 ng/dl while for women a normal level is around 15-70 ng/dl. You see how there is no possible way you can get the same amount of muscle as a man. Now it is time to debunk…