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Master Your Mindset To Succeed In Your Fitness Program



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.

No Energy? Your Posture Is Off.



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

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Don’t Get Down On Yourself When Your Workouts Are Constantly Difficult.

Progressive: happening or developing gradually or in stages, proceeding step by step.

Resistance: the refusal to accept or comply with something; the attempt to prevent something by action or argument.

The confusion on why workouts are always hard

“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?!

The reason why workouts have to always be challenging

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!

The solution on how to get through challenging workouts

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.

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Let Your Body Do Its Job

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.

How the body renews itself

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.

What can you do to keep your body in a regenerative state

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.


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Take Care of Your “Check Engine Lights” Right Away.

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.

Your engine lights are there to help you.

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.

Get help to figure out what your engine lights mean to your body.

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.


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