Having strong, mobile shoulders is important for your entire body. But when you search for information for shoulder pain, shoulder impingement, shoulder strengthening, or best rotator cuff strengthening routines, you see much of the same information. Well, tune in to learn about all the different places you need to train and the 2 most important muscles that must be in your routine.

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When people are working with their shoulders and they’re trying to develop strength, mobility, or maybe trying to do some corrective exercise, or get rid of pain or injuries, they forget a bunch of really important factors about all the different joints that are required for shoulder strength, mobility, and stability. They focus on just the shoulder, and that’s not all you need.

And there’s two really important muscles within this complex that people almost generally never work. So I want you stay tuned. We’re going to talk about all these joints and these two really important muscles that you need to work.

Greetings to all. I’m Ekemba Sooh. I’m the owner of Solcore Fitness. I’ve been in this field for almost 30 years, actually I think it’s now 30 years, and I’m Soma therapist and Soma trainer. For those who don’t know what that is, it’s kind of like a physical therapist, but more, and it’s all underneath the osteopathic paradigm of which I’ve been studying for I think about 17, maybe 18 years.

Osteopath is all about holistic by treating the body as it was designed as a one interdependent, interconnected being that needs to function properly so everything I talk about is within this holistic paradigm.

So if you’d like to hear more stuff about being holistic with your body, with exercises and stretches, I want you to subscribe this channel. If you like this video, please give a thumb’s up. Let’s the algorithm know that it’s a good video so others can watch. And then don’t forget to share it with your friends.

So as I alluded to at the beginning, your shoulder is not just your glenohumeral joint. Glenohumeral is this. Glen means the opening in the shoulder blade, the glenoid, and humeral means your arm bone. Those two together form the glenohumeral joint. So when people talk about the shoulder, that’s basically what they’re talking about. They talk about that one area.

But there’s five. These are the five joints of the shoulder. They’re also called the five joints of disease. It’s the guy who found it. Don’t ask me to spell it because I can’t, the five joints of disease, okay? So if I got two shoulders, it means I got 10 joints I have to work with, okay?

So I’m going to go slow here. The groupings of these shoulder joints fall into two. One has two classifications, the other one has three, total of five. The first one with two is your scapula, humeral group. Again, scapula means shoulder blade, humeral, arm, okay? So if your glenohumeral joint as one of them, then if your subdeltoid joint as a second, that’s the first section. That’s two of the five.

The second section is your scapular girdle or classifications. There’s three underneath there. Your scapular girdle is also part of your cervical thoracic diaphragm. It’s one of the four diaphragms. The other three are the cranial, thoracic, and pelvic. So this scapular girdle one, the first one, hope I get this right, is your SCCC, your sternal, chondral, costal, clavicular joint right here. The second one is your AC joint, and the last one underneath your shoulder blade is your serratic joint. Okay. So we got the five now.

It’s important to think about all five because all five work together to make your shoulder strong and mobile, what you need. Your shoulders should be very mobile. The way it’s designed, it should be very mobile. But if you have something off in these five joints, then you’re going to have something off in your shoulders. Because these five joints on each side, the 10 total, they’re kind of like a hammock right on your shoulder, right? We want to keep this nice and balanced. So if I’ve got something off in my SCCC on my left side and it causes me to have some sort of thing like that, right? Well, it’s going to throw off the other side, too. If I get thrown off on my shoulder joints, then I end up with decreased strength, mobility, pain and injury. And the pain and injury doesn’t have to be from the side that you have the issues. So again, if I have an issue here at my SCCC, I could end up having pain here. I see it all the time.

Along these five joints that I just went on about, you also need muscle. You need muscle to help keep things in place and to move your body properly. So the important muscles of the shoulder are, first and foremost, your rotator cuff muscles. Your rotator cuff muscles are actually part of your shoulder capsule. So you can look at a picture of their shoulder capsule and you can see like the infraspinatus, supraspinatus. They’re actually part of the capsule. They actually go into it. It’s like a thickening of the capsule.

On top, literally and figuratively, is your deltoid. That’s your main shoulder muscle. You have a front, middle and the back part that work almost independently of each other, but also together.

Now, some other muscles people don’t think about, first and foremost, is your bicep. Your bicep, as suggest, has two muscles, your long head and short head. Your short head attaches to your coracoid process right here, which is part of your shoulder blade. Your longhead bicep attaches to the top of your glenoid on your shoulder blade. So again, your glenoid is a space where the humerus, the arm, goes in and rotates. So on top of it, your longhead bicep attaches.

On the back of your arm, you have your tricep. The main one is your longhead tricep that attaches right below the glenoid so that longhead bicep and longhead tricep work together to help manage the scapula.

And quick note, if you go get shoulder surgery, especially a rotator cuff surgery, a lot of times what’s done is they repair the supraspinatus because it’s become too weak and frayed. But then they also cut the longhead bicep and attach it back into the humerus. They do that because that bicep tendon has become frayed, irritated. It hurts bad, so they cut it off and stick it back in. You may have no pain afterwards, but the problem is now your shoulder is much less stable because that muscle cannot work with the longhead tricep muscle anymore above and below the glenoid because it’s cut.

Other muscles. You have your pec minor, your pec major over here, which help attach your shoulder blade and your sternum and all that stuff. You have your lat, which attach to your shoulder blade into your humerus. You have your levator scapula, which is a muscle from your shoulder blade up to your neck. You have your serratus posterior, superior, which attaches to your shoulder blade and to your spine. You have your trap muscle, the big diamond muscle in your neck right there attaches to your neck, shoulder blade and shoulders.

And then the two most important ones I want to talk about today, that people forget and don’t train together to work together in concert, is your serratus anterior and your rhomboids. Your serratus anterior runs from right below your chest like a fan and attaches to your shoulder blades.

And then the opposite side, your rhomboids go from middle of your shoulder blades out to your shoulder blades and they work together. They work together as antagonist to work with your shoulder blade to keep it in a good place. As I said, your serratus anterior and your rhomboids are complementary antagonist muscles. Let me say work in opposition with each other, but for the good of keeping your shoulder blades in the proper place.

I will go out on a limb and say the health of not only your shoulders and your upper body and your whole body is dictated a lot by the position of your shoulder blades. If my shoulder blades are not back in place, it doesn’t allow my head to stay back. It pushes my head forward. If my shoulder blades in place, it affects my pelvic area on the opposite side. So this side would affect that side, that that. So if they’re out or in a bad place it’s going to cause bad tension down the other side.

So keeping your shoulder blades in place using the serratus anterior and rhomboids is huge. When the shoulder blades are back, like I said, it’s good for the health of the body, it allows for, like I said, the head to be back and for your shoulder, your arm, excuse me, to move properly in a nice round motion. If I have bad shoulders and forward, there’s nothing I can do to make it move properly. It’s always going to move in a compromised position.

By moving in this compromised position, I start to get wear and tear wherever you have more weak links. A lot of times people get wear and tear through your supraspinatus or your bicep like I talked about, but it could be anywhere. People get frozen shoulder because it’s the same issue, too.

So you want to keep these shoulders back by using the serratus anterior and rhomboids. It allows the shoulder blades to stay back and also perform their actions, which is elevation and depression, scapula, axilla and spinal rotation and protraction and retraction. Those are the main actions you want your shoulder blades to take.

Now the reason why the serratus anterior and the rhomboids are so important is, again, they work together, but they’re part of that serratic joint. Again, to remind you, that serratic joint is a joint underneath the shoulder blade. That joint, like all joints, needs to be fluid and smart, right? So all joints need to have a lot of fluidity so they’re healthy and they also need to be turned on so they’re smart. But if I have these compromised positions, I get the opposite. They’re not fluid and they’re stupid.

I don’t know if it’s happened to you, but I’ve seen a lot of people sometimes if you push on these people shoulder blades, you hear this cracking and popping, right? They go, “Oh, my bones are moving.” That’s not your bones. That’s the liquid inside your fascia and your joint becoming all congealed because it’s not moving properly. That’s one of the issues.

The other issue is it’s turned off. So now I should have a joint that’s communicating to my brain, helping me to do a bunch of great fun things, but it’s not there. My shoulder’s a little dumber, but now I move around, I’ve got a dumb shoulder. So to work with these serratus anterior and the rhomboids, you need to do a couple of things.

First, you need to respect Hill’s muscle model. Hill, another scientist because this is not just the stuff I say, I get this from studying, says that for a muscle to be fully functional it needs three parts to work together as one, your muscle fibers, the fascia that surrounds the muscle and the joints. They all have to work together. So when you’re training your shoulders, you can’t just focus on muscles, right? Muscles only work as well as the joints are smart and the fascia surround it is fluid, open and also smart. So you have to work with all three factors.

To work with this serratus anterior, you have to understand that it’s like a fan, right? So it’s not just one way of doing things. It’s multiple different angles to work at the serratus anterior and also working with two different parts, either the part that attaches to your ribs, the part attaches to your scapula, not just one.

And you have your rhomboids, you got two of them, a major and minor. They’re not in the same place so when you work your rhomboids, you need work in different angles. The rhomboids also need to work in a very important position. You have an important position of your shoulder called above your glenohumeral. So again, again, to remind you, glenohumeral means glen is the opening, humeral means the humeral bone. Once I get above your glenohumeral angle and it’s different for each person, it’ll lock your scapula in place.

So as I go back and move my arm like that, because I’m above the glenohumeral, this bone, the humerus bone and the scapula become like one bone so we move together. If I’m lower than that and I move and I’m moving just the arm and you can feel the difference, so I feel just this moving through here, okay, fine, that’s great. But I want to work my rhomboids because my rhomboids attach to my scapula and you work above the glenohumeral. It is very, very important. You see a lot of strengthening exercises for the rhomboids or whatever, for those rhomboids, not whatever, for the rhomboids, and they’re not working above the glenohumeral.

So those are the two main muscles I want to talk about today and why they’re so important, but they don’t work alone. Again, I talk about holistic here so we talked about the different joints.

So you work in those areas of those different joints that I talked about, those five joints, and you work all those muscles I talked about before. But you also need to include things like your spine, right? So if my spine, if I’ve got this, like a more kyphotic posture that gets overly rounded and stuck, well, you can see why that happens. It pushes my shoulders forward, my head forward. So I can work the rhomboids, I can work the serratus anterior, but I also have to work all those different aspects.

That was a lot, I know that. But I hope you get a better idea of how to work with your shoulders now. And again, if you can find those exercises to work with properly, then you’re going to get a lot of results and then you can start to add on to all the different parts that I’ve drone on about, too.

If you want help with this, then I’m more than willing to help. I can do so by a couple of different ways. Three, actually. So you can join my private Facebook group if you’re on Facebook. All you have to do is go to the description, click on that link, answer a few questions, agree to the terms, and this will be an interactive way to join me to learn more.

I do like little mini trainings, I do little videos, I do masterclasses, and I interact with members in this forum to help with whatever they need.

I also have in description a link for a free ebook. So it’s how to get out of pain, get mobile and live the life of your dreams. There’s four steps to that. You can download that by simply clicking the link, putting your information in, and get an instant access.

Or if you want to find out more about this holistic exercise program or holistic way of treating yourself, then you can reach out and speak to me by using the description below to choose a time via my Calendly link and set up a time we can talk.

I hope this is helpful. I hope you have a good day and I’ll see you next week.

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Trying to live your life with plantar fasciitis is not fun. And it’s especially not fun when you look for plantar fasciitis exercises and plantar fasciitis treatments, and they don’t help and, a lot of the time make it worse. Check out this video on how to overcome Plantar Fasciitis and reclaim your mobility, which will cover the main cause of plantar fasciitis, what is traditionally done, and the best way to overcome it.

Plantar fasciitis is a pain in the foot, literally the foot. It’s a sticking in the inflammation process of the different soft tissue layers in your feet, causing a lot of bottom of your foot pain and towards your heel pain. I’ve heard of some cases taken up to a year to get rid of, and some people always still have it around. But, that’s because the approach that most people take to correct these things isn’t totally the best thing to do.

So, I want you stay tuned. We’re going to talk about the best way to look at how to train and treat your plantar fasciitis. Greetings I’m Ekemba Sooh. I’m the owner of Solcore Fitness. It’s a therapy and fitness company. I’ve been in this field for almost 30 years. So I’m a therapist and trainer, which if you haven’t heard, it’s like a physical therapist but much more detailed, and it’s underneath the osteopathic discipline of which I’ve been studying for quite a while now.

I’ve had quite a bit of success treating plantar fasciitis. It’s because I took a holistic method on it to where prior to that, people took a allopathic, symptom-related type treatment or excess protocol, and that’s not the best. So, I’m going to talk about the holistic approach and that’s what I talk about on this channel is a holistic approach and etiology, the cause. I want to treat the cause, not the symptom. So you want to hear more about this holistic cause-based system, then subscribe to the channel. If you like this video, give a thumbs up and don’t forget to share with your friends.

As I said at the beginning, plantar fasciitis, a inflammation process in your layers of soft tissue and fascia and feet, and a lack of sliding process. They get stuck. Because of this, you get pain. So I don’t have flow, like I’m pinching a tube, then that pressure builds and if my tissue, which should slide upon each other, it should slide, becomes stuck, but I try and move that also develops more inflammation process.

This inflammation, like all inflammation, leads to pain and this is especially damaging to plantar fasciitis, because you got to walk. So whenever you walk, you keep pissing it off and keeping it worse. These layers of soft tissue I keep talking about are a lot in your feet. So, at your feet, you have three layers of fascia on your feet, as you can see with these pictures I’m going to be putting up. You have a top layer that goes left to right or right to left. You have a bottom part which goes front to back. You have a middle layer which goes front to back, but also a bunch of different directions. These three layers should slide upon each other. They should move.

All soft tissue, and if you eviscerate your organs, should slide on a watery substance, fascia liquid. So it should move, it should be even. The problem is that when it gets stuck, and that’s where plantar fasciitis comes in. These three layers of fascia attach though to the back of your leg, namely your Achilles tendon. Your Achilles tendon also has a bunch of different layers. The two main layers we’re going to talk about today are the layer to your soleus and your gastroc, your calves.

But not the muscles, the fascia that surrounds these muscles, because it’s the fascia that surrounds these muscles that connect to the plantar fascia, and then connect up to your hamstrings, namely your bicep femoris, which is your outside hamstring. Again, the fascia of the bicep, and then that goes up to your [inaudible 00:03:17], your butt, which goes up to your back, up to your head, out to your arms.

This is what I’m talking about, a holistic approach is not just a plantar. Sure, you have pain in the plantar, but where in that chain do you also have issues that can be contributing to the plantar? So you don’t have to be a genius to understand that a plantar fasciitis is a lack of sliding on the soft tissue and lack of flow. You need to restore the sliding process and restore the flow.

So sliding process, obviously, you need those different layers of fascia and muscle to slide upon each other. When I say decrease the flow, I’m mainly talking about the flow of liquid through your fascia. Your fascia has little collagen tubes, little things that go through it. It is not inert, it’s a living tissue. It’s very, very important and it’s a big focus on how I work with people. So you have to increase that flow within that tube, because that flow brings nutrients to that area, takes away waste and helps keep you everything nice and smooth.

Current techniques to treat plantar fasciitis are Graston technique or aggressive technique like that. Some sort of myofascial release, either with a ball or a roller or by hand, heat and stem, strengthening or stretching. What else is there? I think I’m missing something. But, these techniques fall short because mainly, they’re not addressing the body holistically. They’re focusing on just the symptom, just the foot, just what’s happening, and that’s not how the body works. The body is interdependent, interconnected, and part of the reason people have pathologies is because your body’s lost the ability to do this.

So, if you go to try and find treatment for your plantar fasciitis and that person wants to do Graston technique, run the other way. I wouldn’t wish Graston on my worst enemy and I would never, ever do to my body. It is way too traumatic to the body. Graston is a medieval-looking piece of metal that they push into your tissue and scrape it up and down, like they trying and peel paint off the wall. I’m not quite sure why they do that, but it gives you the opposite effect of what you want.

If the goal is to increase the sliding process and the flow of liquid through these fascial collagen tubes, well, then pushing a piece of metal that smushes the tissue down and crushes the tubes is the exact opposite thing you want to do. My most current case of plantar fasciitis, she did that first at a physiotherapist. That made things a hundred times worse. It wasn’t until we took this holistic approach that she got better.

Now, if you go do myofascial release, it’s not as aggressive, but it’s very similar to the outcomes you get from Graston, just not as traumatic, especially if you’re using some sort of tool. So I see people roll their foot on a ball, a little ball, with pokey things on it, or on top of a roller. They’re doing it, because they’re trying to treat the symptom, which is the pain in their foot. Maybe it works, maybe it doesn’t. I don’t know. Sometimes if people feel relief, that’s great, but it’s not going to correct anything, because again, you didn’t increase the flow, you didn’t increase the sliding process, and you traumatized the tissue.

Heat and stem, heat, I mean, I guess it’s okay. It brings some liquid, some heat to the area, but it doesn’t work with the sliding process, it doesn’t work holistically. A waste of time for me. And cold icing should only be done for the first 12 to twenty-four hours of having an injury, never afterwards because cold stops the inflammation process, which will make you feel no pain, because you’re on ice. But then it stops the good inflammation. Inflammation is your first line of defense to heal your body or to correct some sort of virus. Now, if I’m stopping that process, then I’m stopping the process of healing.

There’s other forms, like acupuncture, which I’m not acupuncturist, I don’t know the techniques, but, in terms of increase in flow and energy through the body, sounds fantastic, sounds like something you should do, but you need to do it with an exercise protocol and treatment protocol to help increase the chain that I keep talking about.

Have you had or have plantar fasciitis? What treatments have you tried? Have they worked? Have they not worked? I’d love to know. Put them in the comments and then stay tuned for how I approach plantar fasciitis. So how have I found success working with plantar fasciitis? I’m going to tell you here in a little bit, but I’m going to give you a little asterisk here. First and foremost, this is not a prescriptive thing for you to follow at all. This is not me showing you a bunch of exercises and things to do, and then you go on home follow them. Because you’re not just, you’re however many people are watching this video, and each person has a different body which each person would need to be addressed specifically.

Two, each one of these things I’m going to go through needs to be taught with factors of progression. When you exercise, you’re retraining the body, you’re retraining the body, because the soft tissue always wins and so you want to tell it to do something different. Well, each person needs to be taught a little bit differently on how to do each one, because each person has different areas that are smart and not smart, to be general. So I can’t give you an outline to follow, sorry, but not really sorry.

So, the first thing I do with people is I give them exercises. I give them holistic exercises. I give them holistic stretches, which is called myofascial stretching. The myofascial stretching is stretching not just the muscle but the fascia and the fascia, which connects the whole body. I first give them the soleus and the gastroc, because as you remember at the beginning of this video, I talked about how the soleus, muscle soleus and your gastroc, your calf muscles, are part of your Achilles tendon, which go down into your foot, which connect to those three layers of plantar fasciitis.

So when I give them these stretches, most people, just by these two stretches, get, I don’t know, 50, 67% relief just for these two stretches. But I don’t stop there because, again, I’m addressing the body holistically and because it was gastroc and soleus don’t stop at your knee, they attach the back of your thigh, to your hamstrings, namely your bicep femoris. So I give them a mild fascia stretch for the bicep femoris. Usually it’s pretty good, but because that chain goes up to the head and out to the arm, I maybe give them stretches for their glute max deep and superficial, for the latissimus dorsi, for the transverse spinalis. All that can be part of your chain for your plantar fasciitis.

As they’re doing that, because that’s the most important part is to always do homework, to retrain the body, I also give them therapy. Therapy includes, like I said at the beginning, working with those three layers of fascia in your feet. That’s the most important part. I want to unstick and increase the flow of those three layers of fascia. It feels really good when you get it done right. I work with those three layers and I can tell once it was released, boom, but now I work up the body. I want to work with that fascia of your lower leg, which is naming your fascia curies, up to your leg, your thigh fascia, maybe even your IT band, all the way up to your body.

By doing these general protocols, I get a lot of success, but there’s some things that derail that success, I want you to listen. So when somebody comes into me and they have plantar fasciitis, the first thing I say to them, and the pun is definitely intended here, is that you’re going to literally take two steps forward and one steps back in terms of your progress. Because, after I give you that treatment I just talked about and I give you the exercises, as soon as you step off the table or start to leave my studio, you’re ruining the progress, because you’re stepping on the ground and you’re decreasing all that flow and movement that I talked about.

You got to walk around, so it’s not that you can flow, but that’s going to set you back. Being overweight is literally going to, again, excuse the pun, crush the fascia, because now you have excess weight that’s pushing harder down on your feet, that even just standing or moving around, you’re putting more pressure, putting more, pushing the tissue more together, crushing the tubes more. The footwear people wear really screws up plantar fasciitis.

And the big shoes people wear now, these big Hoka-looking things, actually aren’t good for correcting plantar fasciitis. If you got to wear them, if you have to wear them because your feet hurt, then you got to wear them. But if the goal is to increase that movement and increase that flow, then putting a gigantic padding where nothing moves, it’s not going to help it. Again, if you’ve got to do it, because you have pain, do it. But, you need to find a way to let your feet move.

Your feet, all those joints and ligaments and muscle in your feet should move and have a job. The more I take myself away from being barefoot, the less my feet do their job. So you need to find some way to slowly let your feet move more, therapy and exercise help, but you also have to do some good movement patterns. Having bad movement patterns also, like I said, increases plantar fasciitis, because your body doesn’t move well, having bad posture, and having not a lot of muscle.

So I said before, to stretch a muscle, you need a muscle. And so, especially with an ectomorph or anybody who doesn’t have muscle tissue in these areas you need to work, you need to also do some strengthening. But don’t just jump in and start doing calf raises. Like I said, well, I don’t know if I said it, but your calf, I didn’t say it, your calf splits in two. So this is a big thing here. Your calf splits in two to go different direction. It bifurcates. So we see these calf stretching of keeping the foot in one position. That’s not correct. It needs to turn out toward the inside calf or turn in toward the outside calf.

The soleus is straight. So you can see you have three different directions you need to move your foot to work three different muscles. You need to work your upper body wherever you need muscle, your bicep femoris, your latissimus, it doesn’t matter. You need to have that muscle so you can properly stretch it. This is how you want to approach the body, not just with plantar fasciitis with anything, and not just for pathologies. Even if you’re just looking to strengthen your body better and get more mobile, you have to take this approach because the exercises and things you do for your body keep you functioning.

If it keeps you functioning, it means it keeps you away from dysfunction, which is pain and mobility. But it also can take you further into higher functioning, exact same exercises. So all those exercises I told you for plantar fasciitis will take you away from plantar fasciitis, but also towards a really functioning plantar fasciitis, calf, hamstring functioning. You get stronger, get more mobile as you keep doing the exact same exercises.

So, if you liked what you heard, if you want to hear more, and I got some options for you, I’ve got a free Facebook group. So in the description below, I put a link to my free Facebook group, and it’s a more interactive group to where I talk about master classes and I do interactive challenges where I show you things too. And I do mini trainings and just interaction with the group. So just click on a link, answer some questions, agree to the terms, you’re in.

If you don’t want to participate in that, then you can have a free ebook. It’s on how to get mobile, get less pain, and live a life of your dreams. It’s four steps. Again, in the description, click on it, put your name and information there, you get instant access. Or, if you’re ready to talk more about how this program can help you, then use the link in the description to schedule a time to book with me. We can talk about what you’re doing, what’s your sticking points, and how it can help. And I’ll only bring up my services if I feel you’re a good fit, no other time.

Please, if you like this video, please share with your friends. Please give it a thumbs up, that tells the algorithm, “Hey, this is good,” and then more people who like it will see it. Please don’t forget to subscribe and then I’ll see you next week. Take care.

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Everybody puts so much emphasis on January 1, but if you really want to succeed in the new year, you should consider it in terms of lifestyle changes and learning. Not adding things to your to-do list.

Remember that nothing magic happened at the stroke of midnight that takes us into 2024.

The magic comes from within YOU.

And you might find it helpful to think about the whole year as a long story to enjoy, rather than just the first few days of the year, pinning all your hopes on them.

Over the course of the year, a few things will happen:

👉🏽 You’ll do well sometimes

👉🏽 You’ll struggle sometimes

👉🏽 You’ll realize that something you pursued really wasn’t what you wanted after all

👉🏽 And your consistent behavior over time will drive your results.

I promise! All those things will happen sure as spring follows winter. And the last one is the most important.

But like any good, long story, your 2024 needs a strong opening. Focus on developing the right mindset, on tapping into the power of your emotions, and crafting a variety of goals that will compel you forward, while also giving you room to adjust as you go.

✅ 𝙍𝙚𝙛𝙡𝙚𝙘𝙩 𝙤𝙣 𝙬𝙝𝙚𝙧𝙚 𝙮𝙤𝙪 𝙬𝙚𝙧𝙚 𝙩𝙝𝙞𝙨 𝙩𝙞𝙢𝙚 𝙡𝙖𝙨𝙩 𝙮𝙚𝙖𝙧. 𝙒𝙝𝙖𝙩 𝙙𝙞𝙙 𝙮𝙤𝙪 𝙡𝙚𝙖𝙧𝙣? 𝙃𝙤𝙬 𝙙𝙤 𝙮𝙤𝙪 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙗𝙪𝙞𝙡𝙙 𝙤𝙣 𝙩𝙝𝙚 𝙡𝙖𝙨𝙩 12 𝙢𝙤𝙣𝙩𝙝𝙨?

✅ 𝙍𝙚𝙢𝙚𝙢𝙗𝙚𝙧 𝙩𝙝𝙚 𝙗𝙚𝙨𝙩 𝙜𝙤𝙖𝙡𝙨 𝙖𝙧𝙚 𝙨𝙥𝙚𝙘𝙞𝙛𝙞𝙘, 𝙢𝙚𝙖𝙨𝙪𝙧𝙖𝙗𝙡𝙚, 𝙖𝙘𝙝𝙞𝙚𝙫𝙖𝙗𝙡𝙚, 𝙧𝙚𝙡𝙚𝙫𝙖𝙣𝙩 𝙖𝙣𝙙 𝙩𝙞𝙢𝙚-𝙗𝙤𝙪𝙣𝙙, 𝙤𝙧 𝙎𝙈𝘼𝙍𝙏.

✅ 𝙁𝙤𝙘𝙪𝙨 𝙤𝙣 𝙮𝙤𝙪𝙧 𝙝𝙚𝙖𝙡𝙩𝙝 𝙖𝙣𝙙 𝙫𝙖𝙡𝙪𝙚𝙨 𝙞𝙣𝙨𝙩𝙚𝙖𝙙 𝙤𝙛 𝙮𝙤𝙪𝙧 𝙬𝙚𝙞𝙜𝙝𝙩 𝙖𝙣𝙙 𝙖𝙚𝙨𝙩𝙝𝙚𝙩𝙞𝙘𝙨.

✅ 𝙏𝙝𝙞𝙣𝙠 𝙖𝙗𝙤𝙪𝙩 𝙡𝙤𝙣𝙜-𝙩𝙚𝙧𝙢 𝙜𝙤𝙖𝙡𝙨, 𝙨𝙝𝙤𝙧𝙩-𝙩𝙚𝙧𝙢 𝙜𝙤𝙖𝙡𝙨, 𝙖𝙣𝙙 𝙝𝙤𝙬 𝙩𝙤 𝙧𝙚𝙬𝙖𝙧𝙙 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙛𝙤𝙧 𝙮𝙤𝙪𝙧 𝙥𝙧𝙤𝙜𝙧𝙚𝙨𝙨.

✅ 𝙁𝙤𝙘𝙪𝙨 𝙤𝙣 𝙗𝙚𝙝𝙖𝙫𝙞𝙤𝙧 𝙘𝙝𝙖𝙣𝙜𝙚 𝙧𝙖𝙩𝙝𝙚𝙧 𝙩𝙝𝙖𝙣 𝙤𝙪𝙩𝙘𝙤𝙢𝙚𝙨 – 𝙞𝙣 𝙤𝙩𝙝𝙚𝙧 𝙬𝙤𝙧𝙙𝙨, 𝙙𝙤 𝙩𝙝𝙚 𝙗𝙚𝙨𝙩 𝙮𝙤𝙪 𝙘𝙖𝙣, 𝙖𝙣𝙙 𝙙𝙤𝙣’𝙩 𝙬𝙤𝙧𝙧𝙮 𝙖𝙗𝙤𝙪𝙩 𝙩𝙝𝙚 𝙧𝙚𝙨𝙪𝙡𝙩𝙨!

✅ 𝙀𝙙𝙪𝙘𝙖𝙩𝙚 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙤𝙣 𝙝𝙚𝙖𝙡𝙩𝙝, 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚, 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙖𝙣𝙙 𝙨𝙩𝙧𝙚𝙨𝙨.

✅ 𝙋𝙖𝙮 𝙖𝙩𝙩𝙚𝙣𝙩𝙞𝙤𝙣 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙚𝙢𝙤𝙩𝙞𝙤𝙣𝙨 𝙗𝙪𝙩 𝙙𝙤𝙣’𝙩 𝙗𝙚 𝙖 𝙨𝙡𝙖𝙫𝙚 𝙩𝙤 𝙩𝙝𝙚𝙢.

✅ 𝙎𝙚𝙚𝙠 𝙨𝙪𝙥𝙥𝙤𝙧𝙩, 𝙚𝙫𝙚𝙣 𝙗𝙚𝙛𝙤𝙧𝙚 𝙮𝙤𝙪 𝙧𝙚𝙖𝙡𝙞𝙯𝙚 𝙮𝙤𝙪 𝙣𝙚𝙚𝙙 𝙞𝙩.

Prepare mentally for the beginning of the year. Don’t try to solve every issue at the beginning. Your goal is to make slow improvements and LEARN along the way. Rely on your calendar, marked with those long- and short-term goals, to keep your perspective clear.

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

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