Aug 20 2022

Breaking The Chains Of A Bad Habit

The skinny of bad habits

Building healthy new habits is so important to maintaining a healthy lifestyle and reaching your goals. But let’s talk today about the reverse: How to break a bad habit, whether it’s a mild annoyance or a serious health risk. Research is clear that you can do it. Take these power steps to rise above.

➡️ Know your triggers. Traffic? Mother-in-law? TV news?

➡️ Plan an alternative action when they strike. Gum instead of a cigarette… Meditation instead of drinking…

➡️ Tell a friend what you’re doing. We all need encouragement.

➡️ Get further support from a doctor, therapist or 12-step group if necessary.

➡️ Vividly imagine how you’ll feel if you commit the bad habit. Play the tape of the last million times you did it… you know how this story goes!

➡️ Keep up all your good habits – and even pick up a new one to draw your focus. Stack the new one onto a positive daily step you already take so that you associate them together without even thinking.

➡️ Reward yourself. Did you go, say, a week without biting your nails? Take yourself out for a healthy smoothie.

Look, I get it. Life is stressful, and we use little tricks to help us deal with stress or to bring us a moment’s pleasure, to build us up when other people (or our little demons) are knocking us down. It’s only natural – so don’t make it worse by beating yourself up! Instead, take positive action now.

Joining a healthy community, such as a gym or studio, is super-helpful. And you don’t have to wait until you triumph over your bad habits to start exercising, eating right, and enjoying positive friendships.

I believe we can create new habits that then give us added power and inspiration over those persistent negative behaviors, too. Fight the negative with the positive. It works every time!

Do you know what triggers you? Are you working on it? Let me know in the comments.😊

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it’s not just working out, it’s building a foundation for a better life.

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Aug 18 2022

Be Your Own BFF

Everyone wants friends who will always be there for us. And we all hope to BE that kind of friend for others.

But can you do it for yourself?

Are you “there” for yourself like you are for others?

Even after you commit to healthy habits, sometimes things start to feel hard ,and you might want to give up.

Instead, remember these steps to support yourself every day…

Commit to yourself — in writing – about consistently applying your best efforts toward a goal or new habit.
Stop insulting yourself. A little self-deprecating humor can be charming. But don’t undercut your talents or ambitions. Not to others, and not to yourself.
Forgive yourself. We all make mistakes, so learn what you can, try to not do it again – and move on. Isn’t that what you’d say to a friend? So why not say it to yourself?
Set boundaries with others. When we’re always trying to please people by accepting every request, we diminish our time and resources. Saying “no” isn’t selfish; it’s empowering.
Practice daily affirmations to celebrate little successes and keep your perspective in the face of challenges.

Finally, if all else fails, remember what flight attendants tell passengers at the start of every flight. If those air masks drop, get yours on right first before trying to help anybody else.

If you can’t support yourself, how can you be there for anyone else?

P.S Having a good support system means that you are looked out for body, mind, and soul. You want to have a good relationship with the person or people helping you, but do be fooled that you are getting the program you need just because you are friends. Get into a program that focuses on the areas of your body other programs miss and a support system that cares for you and holds you to your goals. Use this link https://calendly.com/ekemba_solcorefitness/ica-interview to book a free consult and learn more. https://calendly.com/ekemba_solcorefitness/ica-interview

it’s not just working out, it’s building a foundation for a better life.

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Aug 16 2022

This concept can change your life

We’ve all heard about “passing the buck,” an expression that means a reluctance to accept responsibility. It’s often used to describe dysfunctional organizations, but it’s helpful when talking about our individual health, too.

I know people who take this as their daily approach to life. Nothing is ever their responsibility because they’re always trying to dodge blame.

😶“It’s not my fault I can’t lose the weight – it’s my genetics.”

🤐“My body is different and can’t move that way .”

😬“It’s too late for me, I’m old, and my body is beaten up?”

Well, let’s forget about “blame” for just a moment, OK? It never creates anything helpful.

Let’s talk about “responsibility,” instead – particularly taking responsibility for ourselves. It’s necessary if we hope to begin prioritizing our efforts, acting in line with our values, and avoiding the same mistakes over and over again.

Practice these powerful, no-nonsense steps every day.

➡️ Resist blaming others. Instead, when delays or problems come up, think about your own actions and what you might do differently next time.

➡️ Stop complaining constantly. Look for the positive aspect of a situation and try to learn something from it.

➡️ Remember to stay present every day. Write in a journal, make gratitude lists, or meditate – whatever works to keep your blessings top of mind. It’ll keep you from regretting too much of the past and worrying about what’s to come.

➡️ Practice self-care. Try to eat right, exercise, get plenty of rest, and manage your stress.

➡️ Pursue clear goals. Write down your aims, along with steps to reach them. Throughout the day, look for opportunities to move the needle.

➡️ See “problems” as opportunities. Think creatively and positively when given a setback. What’s the best course of action that YOU can take now.

➡️ Accept that bad things happen. Difficulties occur. People let us down. This is just a part of life for literally everyone.

➡️ Look in the mirror. You are responsible for your own happiness. No one else is – not your boss or your partner or whoever it is that messed up traffic today. Just… YOU.

Play the role of CEO in your own life, and say it every day: “I’m responsible for everything in my life.”

P.S If you are an active person who has had to slow down or stop the activities you love, then take responsibility for getting yourself back to functioning. Cycling through all the therapy and corrective exercises that haven’t given you sustained results is consciously setting yourself up to fail. You need to do something different. Use the link below to find out how holistic therapy, strengthening, and stretching with funny-looking exercises has helped hundreds of people just like you get out of pain and stiffness and back to the life they want to live.

https://calendly.com/ekemba_solcorefitness/ica-interview

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Aug 12 2022

Change your trajectory by 1%

What would it look like for you to change just 1% of your daily habits, behaviors, or thoughts?

What’s the impact of a 1% change?

If you were flying an airplane and you flew off course by just 1%, there is a great chance you’d end up on another continent, let alone in the place you intended to be.

The same thing goes for your health habits. If you change just 1% of your behavior, it can add up to big results.

There is a book, The Slight Edge by Jeff Olson, it’s about just that!

There are no neutral choices in life. Every choice you make every day puts you on the curve of achieving your goals and finding success or further from the goal.

But what does 1% change look like?

💤Iᴛ ᴄᴏᴜʟᴅ ʙᴇ sʟᴇᴇᴘɪɴɢ 1% ʟᴏɴɢᴇʀ ᴇᴀᴄʜ ɴɪɢʜᴛ (ᴊᴜsᴛ ᴀ ꜰᴇᴡ ᴍɪɴᴜᴛᴇs),

🥗Aᴅᴅɪɴɢ 1% ᴍᴏʀᴇ ᴠᴇɢɢɪᴇs ɪɴᴛᴏ ʏᴏᴜʀ ᴅɪᴇᴛ

🤓ᴀᴅᴅɪɴɢ 1 ᴍɪɴᴜᴛᴇ ᴏꜰ ᴀ ᴄᴏʀʀᴇᴄᴛɪᴠᴇ ᴇxᴇʀᴄɪsᴇ ᴛʜᴀᴛ ʜᴇʟᴘ ᴀɴ ᴀʀᴇᴀ ɪɴ ɴᴇᴇᴅ

📚ʀᴇᴀᴅɪɴɢ 1% ᴍᴏʀᴇ.

Once the 1% becomes a habit, you add another 1% change, and another…

Soon you’ve changed your entire life by 1%. You’re living a bigger, more vibrant, more inspired life!

It’s the things that are easy to do but also easy not to do that make all the difference.

I’d love to know what 1% change you could commit to making today!

To Your Success,

it’s not just working out, it’s building a foundation for a better life.

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Aug 12 2022

Do Or Not Do, There is no try

You Either Do or You Don’t In this fast-paced, high-pressured world, life is ALWAYS happening around us.

So many things are beyond our control – all the people and institutions and natural events of the world. But here’s what we can control: our own words and action. We can listen to our heart, acknowledge our desires and disappointments, and then surrender to this wondrous, empowering constant of the universe: What you do is all up to you.

Success isn’t just what happens TO you or AROUND you. It’s what you do about it YOURSELF. It’s the choices you make day after day, situation after situation.

Look at this relatively minor examples to see what I mean.

1) Let’s say you’ve recently committed to running outside three times a week, but your town has been hit with thunderstorms every day. What do you do? Stay home and channel surf? Or go to the gym and use a treadmill?

2) When you have a corrective exercise program to get yourself out of pain and mobile, do you make excuses and believe the thoughts and feelings in your head? Or do you accept and trust your situation and carve out 15 min to show your body that you love it?

Seriously – these are the kinds of little situations that we all face every day. And it’s through making the right choices that we succeed. It’s called rolling with the flow. It’s not called blaming something else for our own decisions.

So – decide right now: When it comes to taking care of yourself, are you in or are you out? If you are an active person who is in pain, stiff, and has not been able to be as active as you want, but are motivated to find a way to get there, then I would love to help.

Click this link https://calendly.com/ekemba_solcorefitness/ica-interview

for a complimentary consultation, where we’ll dig into where you are now, what you have tried in the past, and help you find a way out.

it’s not just working out, it’s building a foundation for a better life.

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