Part 1 of 3 – 6 min video
Get ready for Part 2 where we’ll dive into the “Stage Of Training” where you’ll be able to see where you are, what your challenges are and how to choose the right path to get past them.
If you have any questions you can email us at info@solcorefitness.com or choose one of our many social media platforms to get in touch with us
If you are interested in a free discovers session use the link below to choose a time that works for you.
Do you end up starting and stopping workout routines?🙅♀️
Does it feel like you are going around in circles? ⭕️
These 4 steps can help you get out of your rut.
1️⃣ Set realistic goals that are sustainable and help you slowly improve.
2️⃣ Journal to track physical progress and bring awareness to how you are doing mentally and emotionally.
3️⃣ Practice mindfulness emotional meditation. Allow those thoughts and feelings that derailed you before to be processed and not take you over.
4️⃣ Find a program that not only progressively takes your body through it, but your mental emotional as well.
Does this resonate with you?
Give a “yes” or “no” in the comments below.
Do you chronically feel like you have no energy?😑
Do you know that your posture will dictate how much energy you have. ⚡️
To keep your energy up while you work, play, and live your life follow these steps:
💦Drink plenty of clean water
💺 Check you ergonomics
👓 Blue blockers when you are grinding away at the computer.
🤾🏾 Move around more and take breaks🧘🏽♀️
But most of all, HAVE a GREAT POSTURE! 💪🏽
Your posture dictates how well your body functions. This includes how much energy you have. 💥
But you need to train your body to have good posture. 🏋🏽♂️
These 5 areas should be worked of to have good posture:
🦶🏽 Your feet so that it properly pro-supinates
🝙 Your pelvis. It is the ground floor that allows proper force transmission up and down your body.
🐍 Your spine should have plenty of space and 4 distinct curves.
🌉 Your shoulder girdle. It is the bridge like system that your head sits on
👱🏼♀️ Your head should be in line with the side of your shoulder.
Work on your posture, and your body will expend LESS energy throughout the day and will allow you to sleep deeper, giving you MORE energy. 👏🏽
Do you train these posture areas? Let me know with a YES or NO in the comment❗️
#Healthandfitness #holistichealth #longevity #solcorefitness
it’s not just working out, it’s building a foundation for a better life.
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“Progressive resistance” is a fundamental concept in the fitness field. It merely means that you need to do an activity that challenges your current state, and when you can do more, you do. This is the only way that you will continually improve. To give you an example, when you read “Where the Wild Things Are “(Love this book!) when you were a child, it challenged your reading, comprehension, and imagination. But to read it now as an adult would not challenge you at all. It would be fun to reminisce, but defiantly not challenging. To get better at reading, you have to read more challenging books.
But often awareness is lost when it comes to people’s workout routines. Many people come up to me and say with some frustration that they thought after X amount of time, it would become easy. What?!
I let them know that my first job is to provide treatments and exercises that don’t hurt the body and help you improve. My second job IS TO CHALLENGE YOU while providing support. 😉
Take a gander at the definitions above. Progressive happens gradually and slowly. Resistance is done with action. I know your ego says differently, and the health and fitness marketing machine leads you to believe that it magically happens in 4 weeks, but that ain’t life toots!
To cure for this is, to begin with, acceptance. Accept where you are starting from. Accept the present moment during your workout and the challenges that are inherently there. This acceptance will allow you to first not fight against your current state and allow more progress, and it will also open space within you to realize the progress you are making.
There is no static in this life. You either slide backward or move forward. And moving forward requires you to work with progressive resistance to teach your body, mind, and spirit where you want to go.
it’s not just working out, it’s building a foundation for a better life.
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Your body has the innate ability to regenerate itself if you continually give it the proper conditions. Those conditions include adequate sleep and rest, sufficient hydration with good water, healthy nutritious foods, and an exercise program that allows your body space and pathways to work.
We’ll focus on the exercise component for this article. You have a process in your body called “Clast” and “Blast.” Clast is the dying/breakdown of cells, and Blast is the regeneration of cells. This breaking down and building up occurs in all the different types of bodily tissues, bone, cartilage, fascial, muscular, etc. This is where the statement came from that you “regrow” a body every 7 – 10 years came from. That is not totally true, but the body’s ability to regenerate is there for good or bad.
If your body‘s balanced and your fluid intake is on point, regeneration happens in the way most optimal for your body. If it is out of balance, those tissues will regenerate to adapt to your bad philological state. This is seen in Osteoarthritis. Two bones are touching and rubbing, causing inflammation and pain. And so, like a callus on your hand, the cartilage regrows adapting to this improper pressure making it “bumpy” and potentially leading to osteophytes.
The easy answer is to keep your body balanced and not let anything touch. But that doesn’t just happen randomly; a conscious selection of exercises that work with the body is essential. If you choose incorrect movements, it will exacerbate the issue and reinforce the bad posture.
To balance the body use active stretches that realign the body along the myofascial chains and then use specific strengthening that work the particular muscle segments is critical. To keep the spaces in the joints open, you need an exercise that gives it space while strengthening it so it remains where it should.
As long as your body is still living and breathing, the Blast and Clast processes, as well as other innate systems, help your body regenerate and get and stay healthy and strong. By choosing the correct exercises, you can work with your body to remain as strong and flexible as possible.
it’s not just working out, it’s building a foundation for a better life.
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Does that image above fill you with dread? I know I go straight to “this is going to cost a fortune :-),” but the light is only there to help us and let us know something needs attention before something REALLY BAD happens. And those little lights don’t go away unless you do something about it. The same thing is true of your body, yet people ignore their “check engine lights” on their body all the time.
The lights that come up in their body present as stiffness, lack of mobility, pain, weakness, or lack of coordination or awareness. But when these lights come up many people view them as a nuisance and not as your body communicating back to you on what it needs. And so they essentially ignore it to have it go away. They take over the counter meds, rest it, try and power through or avoid using it. None of this works. To continue with the car lights with an easy scenario, if the car light tells you to add oil then doing anything besides putting oil in your car will result in your engine overheating and breaking down. The same is true of your body. You need to specifically address whatever is wrong with your body.
Specificity is a good word on how to address your warning signs, because as I mentioned above anything except the specific solution to the what the warning light needs to go off will lead to the problem getting worse. So just like you SHOULD go to a mechanic to take care of you issue right away, so should you go see somebody qualified to diagnose your issues.
So this is where the car analogy stops, because surprise, cars and humans are built differently. When you go and seek professional help for a physical problem, having somebody who knows how your body is connected and “can see” comprehensively how to address your body is key. Keeping your body healthy is the way to a healthy , strong body and continued independence.
To start the new year off I am offering a free ½ hour consultation. We will work together to get to know you and your body better.From this I will be able to give you the best path for you Go to https://calendly.com/ekemba_solcorefitness/ica-interview to schedule a time that works for you.
it’s not just working out, it’s building a foundation for a better life.
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I’ll be honest, working out nowadays is more about keeping my body balanced so that my emotions are regulated more than what it is doing for me physically. Yes, I have physical goals and areas that I want to keep working on and improving, but the regulation of emotions is the most immediate benefit.
I run a little fast am type A and because of it have anxiety. The good thing for me, I have always been active, so it never took me over. But I noticed when I got hurt and couldn’t move like I wanted to, my anxiety became palpable. When I started moving again, I felt the physical benefits, but more importantly, I felt a rush of tension leave my body, and a cooling calming effect sleep over my body. And this was only from a couple of stretches, so it wasn’t even long enough to be confused with endorphins. I got familiar with what anxiety felt like and how quickly doing the right exercises could get rid of it at the right intensity.
I tell people that their structure dictates their function, and it is usually in regards to some physical issue or goal they have. But “function” has to do with how your organs work, how well you think, and the regulation of your emotions.
There are physiological reasons your thoughts and emotions may be off. Your sympathetic nervous system has extensions on the front part of your vertebral body.
So if you have bad posture and your spine is out of place, the sympathetic nervous system won’t function and affect your mental and emotions.
So when the stresses of 2020 combined with it being the holidays seem to be taking you over, incorporate a holistic exercise program to keep yourself moving correctly and regulate your thoughts and emotions.
A proper holistic exercise program combined with:
• Meditation
• Time in the fresh air and sun
• Meaningful connections with others
• Plenty of sleep
• And healthy food and plenty of water
It will go a along way to keeping your mental health well. And never be afraid of seeking out help.
it’s not just working out, it’s building a foundation for a better life.
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I recently talked to somebody during a free consult, going over his goals, and he mentioned that he was good with his legs as he ran and hiked. Many people have the mistaken idea that running and hiking will get you strong legs. You see, the body will respond to the different directions that you move and the various ways you load it. To keep it simple: running uses one way of moving and one way of loading your body. This will lead to not fully training your body, overuse injuries, and eventually other injuries. If your goal is to fully prepare your body for a long and healthy life, you have to hit your body in many different ways.
Let’s go over the above example and show you how. I am going to keep it simple, so all you nitpickers chill homie. Running is a global move done mainly in two planes of motion and can be done for endurance, some strength, and power. This means it incorporates all the body to move in one of the three planes of motion and 3 of the 6 bio-motor abilities (body actions).
Because it is global, it doesn’t target each muscle because to do so takes training that muscle segments and focusing on it. This is important. Because your body moves as one and because you are only as strong as your weakest link, if you have a weak or tight segment, it will compromise the entire movement and hence your whole body. To prevent this requires segmental strengthening and myofascial stretching of the muscles you need and then incorporating them together.
Running, walking hiking is mainly working in the sagittal plane and transverse plane but in only one type of activity. There are three central planes of motion and a tone of combinations. There are also 7 major primal moves, and your legs are used in 4, but this doesn’t count when you work the primal movements together. This is important because if you don’t work with all the available plains of motion and primal moves, you will be off-balance and increase (in a bad way) the gradient of strength between the weak muscles and strong muscles.
Check out the basic pics below of just the legs. They don’t show all the muscles of the legs nor the different directions each muscle can move, but we’re keeping it basic.
And finally, people generally do distance running, and that type of loading will mainly give you endurance and some strength. To get more complete strength, speed and power, different types of running speeds and different activities and intensities need to happen.
All these aspects need to be considered when thinking about “training your legs” or whatever area you desire. And the above list is not exhaustive. There is also proprioception work, circulatory work, respiratory work, and oh yeah, THE REST OF YOUR BODY.
I know this is a lot and is only slightly less confusing than the number of galaxies in the constantly expanding and contracting universe, but that is why you ask for help.
If you are interested in a free consult and want to talk to little (I’m not little) ole me, then use the link below. I will expound on this or any topic that you need to help make your program more well-rounded and hence better for keeping or getting your body in a place where it can keep up with the life you want to live. All I ask is to let me ask you a couple of questions to better understand my audience, exactly like a conversation.
https://calendly.com/ekemba_solcorefitness/ica-interview
This offer is limited, so if you are even thinking about it, book now. Have a great day!
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it’s not just working out, it’s building a foundation for a better life.
It is so easy to give up on our goals when they don’t give us immediate results.
We have motivation. We “do what we’re told,” but our body still isn’t to our liking and is holding us back from our life.
And so we get frustrated and either get mad at ourselves, react and jump to something different, or just stop altogether.
The world we live in today is fast, which translates to us wanting immediate satisfaction.
But the dark side behind those “magic buttons,” “get rich quick,” “crash diet” techniques?
They rarely ever work!
One thing I run into with so many of my clients is that they always ask me, “Ekemba, what is the one thing I can do to get some great reward?”
And I think that is one of the most disjointed ideas we have today about what it takes to take care of your body.
Everyone wants to live a good life and have their body not keep them down, but to help propel it.
But there is a big issue with the information that comes out. It’s all disjointed and designed around marketing first, and not about what it really takes.
You see, to really take care of your body, you need to have a plan…
When I began working out, it was for sports. The goal was to get good at the sports I played.
Then afterward, I wanted to lose weight and gain muscle.
Then I HAD to train to correct my injuries and imbalances.
All those programs are different. But we are told that they are all interchangeable and are “tools in our tools box,” and thrown under the guise of “changing it up.” When, in reality, it is tough to fit them together, and takes time for each program to take effect.
It wasn’t until I was forced to take a step back to correct my injuries did I start to study the rules and philosophies designed to have the body function at its best did I see where the health and fitness industry was leading us astray.
It’s easy to feel like you are doing what you are supposed to be doing because you are active, and the workouts that you and everybody are doing make some sense.
But just because some of the information is correct doesn’t mean it is totally correct or totally correct for you.
Because now, the health and fitness industry is such a copycat industry…it’s easy to fall into a rut.
If you don’t really know what you’re doing, or if you’re only reference is that you are moving and working out…
Odds are you aren’t going to really achieve your goals.
Usually, to get that satisfaction that you have achieved what you really want, you have to do what others aren’t.
So that’s why I am building an online program where you can go through step by step and use stretches, exercises, and routines that are scientifically designed to have your body keep up with the life you want to live. These are not just the millions of workouts that you find on youtube.
I am in the preliminary stages and am looking for interviews to help craft all the material I know over the past 25+ years and fashion it into a program that takes you to your goals.
This will allow for a user friendly and effective program.
This will allow YOU to get a free consult from a profession on anything you need.
Just go to the link below and choose a time. If you don’t see one, PM me and well find you one.
https://calendly.com/ekemba_solcorefitness/ica-interview
Find out more @
it’s not just working out, it’s building a foundation for a better life.
Working out has been beat into our heads as a healthy activity. And since we are responsible adults, we go workout because we feel we need to. It is marketed in different forms, such as “being strong,” “flexible,” “balanced,” etc. etc. etc. And all those things sound good, so we join different activities, gyms, and classes that we are told will get us there.
But so often, we are left wanting with not really feeling like we want to or we get hurt, and the aches and pains don’t go away. It is frustrating because now you feel a little helpless as to what the next step is. This is definitely the feeling I had when I hurt my back. Yeah, the pain was terrible, but it was the frustration that I was doing what I thought I was supposed to be doing and still got really hurt, working out no less. And that feeling of I helpless compounded when all the different accepted popular modalities didn’t work.
I felt that I did something wrong (I did) and that it was my fault (not totally). I got bamboozled like most people into thinking if I did “X” workout/exercise because it gave me a “Y” outcome that I would be good. But what I didn’t know was that I was being misled during those years. And because I was functioning at a high level, and I looked the way I wanted (Another issue in hindsight) I had no reason to doubt that what I was doing wasn’t good for me.
It wasn’t until what was supposed to work didn’t do my outlook and paradigm crack. That “crack” led to feelings of helplessness and frustration but also to a deep quest to figure out why it didn’t work and what to do about it. This is how I came across the science and philosophy of osteopathy and how to honestly train/treat your body holistically.
Because unless you are an athlete whose sole goal is to win and improve their sport, you work out because you want a good and fulfilling life. Whatever your goals in life are, they will be accessible only if you put yourself in the best possible position to achieve them. It doesn’t matter if it’s just to be there for your friends and family or save the world how balanced, strong, and functioning your body is will either enhance or detract from your desired life.
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it’s not just working out, it’s building a foundation for a better life.
