Exercise Tips And Support

Apr 09 2021

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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Feb 26 2021

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

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Feb 13 2021

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.

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

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Dec 11 2020

Mental health Is Part of Holistic Health

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.

Your posture and mental health

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 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 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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Oct 30 2020

Just Running Doesn’t Get Your Legs Strong.

The Common Myth Of Running

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.

What General Exercise Running Is

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.

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