Exercise Tips And Support

Remember Sir Isaac Newton? He said a body at rest tends to stay that way, and a body in motion will stay that way, too. The point is, don’t feel bad about yourself because it’s sometimes hard to leave the house and go to the gym… or to start building a new healthy habit… or to start doing anything you REALLY want to do but can’t seem to get motivated about.

*** 𝑺𝒊𝒅𝒆 𝑵𝒐𝒕𝒆: 𝑻𝒉𝒊𝒔 𝒊𝒔𝒏’𝒕 𝒅𝒊𝒓𝒆𝒄𝒕𝒆𝒅 𝒕𝒐 𝒋𝒖𝒔𝒕 𝒑𝒆𝒐𝒑𝒍𝒆 𝒘𝒉𝒐 𝒂𝒓𝒆 𝒕𝒓𝒚𝒊𝒏𝒈 𝒕𝒐 𝒈𝒆𝒕 𝒐𝒏 𝒂 𝒉𝒆𝒂𝒍𝒕𝒉 𝒂𝒏𝒅 𝒇𝒊𝒕𝒏𝒆𝒔𝒔 𝒑𝒓𝒐𝒈𝒓𝒂𝒎; 𝒕𝒉𝒊𝒔 𝒊𝒔 𝒂𝒍𝒔𝒐 𝒇𝒐𝒓 𝒑𝒆𝒐𝒑𝒍𝒆 𝒘𝒉𝒐 𝒂𝒓𝒆 𝒔𝒕𝒖𝒄𝒌 𝒊𝒏 𝒕𝒉𝒆 𝒔𝒂𝒎𝒆 𝒓𝒐𝒖𝒕𝒊𝒏𝒆 𝒂𝒏𝒅 𝒘𝒉𝒐 𝒌𝒏𝒐𝒘 𝒕𝒉𝒆𝒚 𝒏𝒆𝒆𝒅 𝒕𝒐 𝒅𝒐 𝒔𝒐𝒎𝒆𝒕𝒉𝒊𝒏𝒈 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒕 𝒃𝒖𝒕 𝒄𝒂𝒏’𝒕 𝒈𝒆𝒕 𝒊𝒕 𝒊𝒏𝒄𝒐𝒓𝒑𝒐𝒓𝒂𝒕𝒆𝒅. ***

The solution is often to take one small step. Just one. If you want to go work out, then please, start by putting on your gym clothes and your sneakers.

Tell yourself that’s all you must do: Just get dressed for the gym. Then what? Well, shoot. Now you’re dressed for the gym. Might as well walk to the car, right?

And then what are you going to do except start it and go somewhere… See what I’m doing here?

Seriously! It’s a simple mind trick that works wonders. It’s like how a recovering alcoholic tells herself she just has to go one day at a time without drinking – even though she knows full well that she can’t ever do it again.

I always tell people this is how I incorporated a self-care corrective exercise program by ethically deceiving myself.

I didn’t want to do them because they were tough, and I “just wanted to keep doing what I had been” because it satisfied my ego.

But I am wise enough to know that I had to do different and challenging activities if I wanted a different outcome.

So I tricked myself by saying, “ok, I’ll just lay on the ground while I watch a show.” ”

Well, since I am down here, I’ll do one of the easier corrective stretches…”

“Hey, that felt pretty good. I think I’ll do another….”

15 min later, I completed my routine.👊🏽

The thought of doing it was much more challenging than just doing it.

Little bites are so much more digestible than giant ones! One action leads to another… causing momentum… and so on…

And if you need support, I’m here for it…

Request A Free Consultation Here

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

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Jan 16 2023

Daily Habits Lead to Big Outcomes

We’ve all heard the old saying, “A journey of 1,000 miles begins with a single step.”💯

But why is it so hard to remember it when pursuing positive health changes and outcomes? Maybe because we’re brainwashed by marketers to believe in quick, miracle fixes for everything – instant weight loss, spot reductions, and more.

Sorry, but ancient sayings persist for a good reason: They’re true!

So, the secret to making big, positive changes isn’t instant gratification. It’s making small changes to create new daily habits. The philosophy made a huge best-seller of the book “Atomic Habits,” which suggests we make molecular change at first, then add to it more and more, and repeat this until a new, positive behavior becomes ingrained in our life.

It’s the ages-old idea of delayed gratification: If I make this small sacrifice today, I will be really, really happy about it later.

👉🏽 If I save 10 percent of my paycheck, I’ll have money when it’s time to retire.

👉🏽 If I reduce my number of junk snacks by, say, one for the first week, then I’ll have cut them all in no time.

👉🏽 If I lift a small weight to start out, and then keep lifting it until I’m stronger, I can add more weight later… and repeat the process until I’m as strong, mobile, and balanced as I like.

👉🏽 if I add 1 corrective exercise/self-care activity once a week and show my body some love and gratitude, I’ll have 52 new exercises or stretches that keep my body balanced and able to keep up with the life I want to live.

So, as 2023 begins, keep in mind this super-wise advice to start small, make progress one step at a time… be consistent… be patient… and you will BE SUCCESSFUL in whatever you pursue.

Can you commit to having a vision of what you want, making small changes, and accept that the pay-off may be in the future?

Request A Free Consultation Here

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

Find out more @

Jan 12 2023

This is a killer in achieving your health and fitness goals…

Confusion.

Confusion comes from many sources:

✅ No understanding of your body and what it needs

✅ Basing what you need to do from what worked with other people and trying to copy it.

✅ “Doing your research” until your ears bleed. The last one is based on fear and will lead you down a neverending rabbit hole.

Not saying you shouldn’t be educated, but if you find yourself constantly acquiring more information and trying to either cobble together a routine or, worse, not acting on anything, you are led by fear.

Fear of what? I have no idea. That is for you to explore.

But how much information do you need? Is it your goal to become a practitioner? Because if you are ignoring good advice from people who have been it for decades, you’re deluding yourself in your quest to become more informed.

Learn by doing.

Learn by doing the activities, understanding how they apply to you, making adjustments, and being open to pivots while still keeping your focus on your vision.

Putting your ego aside and working on the third checkpoint. Following this outline will allow your confusion to start to clear up, and the first two checkpoints will disappear.

And once that fog lifts, your desire to get “fit” or “strong” will be more nuanced, and you will know what actions you need to take.

Need a little help with lifting that fog? Use this link https://calendly.com/ekemba_solcorefitness/ica-interview to schedule a complimentary consultation where we will go over:

👉🏽Where you are now and want to go.

👉🏽 What actions you need to take to get there

👉🏽 What may be holding you back

👉🏽 Action steps that will help get you there. Your goals are there waiting for you to take the steps toward them.

Request A Free Consultation Here

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

Find out more @

Jan 10 2023

“Workout on your terms?!?!?!” Ummm, let’s examine that for a sec.

I saw ANOTHER ad for a piece of equipment that is all you are supposed to be all you need (false) and promoted it so that you could work out your terms.

The idea is that as long as you pick a workout that you like at a time you like, and it tells you what to do.

And since you are moving, sweating, finishing, and something (not a person) is telling you what to do, you view it as a success.

Well, if that is your only measurement of success, CONGRATS. There are tons of people out there for this is all they desire. From a physiological viewpoint, it definitely isn’t, but everybody has a goal whether they consciously choose it or not.

But what if you are using exercise to accomplish a goal you want? Doesn’t it make sense that you develop a plan?

👉🏽 Didn’t you have a plan to get your degree You didn’t just take whatever classes sounded fun?

👉🏽 Didn’t you have a plan that brought you to where you wanted in your career? You didn’t just jump from job to job hoping that it would achieve your career goals.

👉🏽 If you have kids, didn’t you choose a partner and plan to have kids? Not just randomly using the Nick Cannon philosophy. Ok, that one is a joke 😝

To feel fulfilled and accomplished and come into a greater place than you have ever imagined, you must take deliberate steps toward it.

And doing different activities, aka cross-training, is not a full holistic program. 100% of the time, you will have to do confusing and uncomfortable activities.

If you have a specific goal, random acts of movement will not get you there.

Have you been caught up in this vicious circle?