Exercise Tips And Support

Nov 18 2022

This Creates Your Reality

Be careful what you think about because what you think COMES TRUE. 😮

Seriously. 💯

Where you are in life right now, at this moment, is a result of the thoughts you’ve chosen each day…

And how those thoughts made you feel…

And how you acted on your thoughts and feelings.

A leads to B leads to C, plain and simple.

So, if you want to be in a better place, start by changing your thoughts. I don’t mean the thoughts that involuntarily flit across your consciousness a million times a day. I mean the ones you decide to grab onto, turn over in your head, contemplate … even when doing so only makes you feel bad, worse and worst.

Those thoughts? They are not “you,” and you are the boss.

If you want to be happy, you must learn to focus on thoughts that lead to positive feelings and outcomes. ✅ 𝑰𝒏𝒔𝒕𝒆𝒂𝒅 𝒐𝒇 𝒕𝒉𝒊𝒏𝒌𝒊𝒏𝒈 𝒂𝒃𝒐𝒖𝒕 𝒑𝒂𝒔𝒕 𝒇𝒂𝒊𝒍𝒖𝒓𝒆𝒔, 𝒄𝒉𝒐𝒐𝒔𝒆 𝒕𝒐 𝒇𝒐𝒄𝒖𝒔 𝒐𝒏 𝒑𝒐𝒔𝒊𝒕𝒊𝒗𝒆 𝒔𝒖𝒄𝒄𝒆𝒔𝒔𝒆𝒔.

✅ 𝑰𝒏𝒔𝒕𝒆𝒂𝒅 𝒐𝒇 𝒕𝒉𝒊𝒏𝒌𝒊𝒏𝒈 𝒂𝒃𝒐𝒖𝒕 𝒉𝒐𝒘 𝒇𝒐𝒐𝒍𝒊𝒔𝒉 𝒚𝒐𝒖 𝒘𝒆𝒓𝒆 𝒇𝒐𝒓 𝒘𝒂𝒏𝒕𝒊𝒏𝒈 𝒔𝒐𝒎𝒆𝒕𝒉𝒊𝒏𝒈 𝒚𝒐𝒖 𝒅𝒊𝒅𝒏’𝒕 𝒈𝒆𝒕, 𝒄𝒉𝒐𝒐𝒔𝒆 𝒕𝒐 𝒕𝒉𝒊𝒏𝒌 𝒂𝒃𝒐𝒖𝒕 𝒉𝒐𝒘 𝒈𝒆𝒏𝒆𝒓𝒐𝒖𝒔 𝒚𝒐𝒖 𝒘𝒆𝒓𝒆 𝒘𝒊𝒕𝒉 𝒚𝒐𝒖𝒓 𝒕𝒊𝒎𝒆.

✅ 𝑰𝒏𝒔𝒕𝒆𝒂𝒅 𝒐𝒇 𝒕𝒉𝒊𝒏𝒌𝒊𝒏𝒈 𝒚𝒐𝒖’𝒍𝒍 𝒏𝒆𝒗𝒆𝒓 𝒉𝒂𝒗𝒆 𝒕𝒉𝒆 𝒃𝒐𝒅𝒚 𝒚𝒐𝒖 𝒘𝒂𝒏𝒕, 𝒄𝒉𝒐𝒐𝒔𝒆 𝒕𝒐 𝒏𝒐𝒕𝒊𝒄𝒆 𝒉𝒐𝒘 𝒎𝒖𝒄𝒉 𝒃𝒆𝒕𝒕𝒆𝒓 𝒚𝒐𝒖 𝒇𝒆𝒆𝒍 𝒔𝒊𝒏𝒄𝒆 𝒚𝒐𝒖 𝒃𝒆𝒈𝒂𝒏 𝒅𝒆𝒗𝒆𝒍𝒐𝒑𝒊𝒏𝒈 𝒉𝒆𝒂𝒍𝒕𝒉𝒊𝒆𝒓 𝒉𝒂𝒃𝒊𝒕𝒔.

We develop whatever we feed. So feed the good stuff in your head and your heart, not the bad.

It takes deliberate practice, but you can do it. Believe you can, and you’re halfway there.👍🏽 🥳

Do you agree?

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

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Nov 15 2022

“I wish I had met you sooner.”

This is a very familiar statement that comes from people I work with. I am usually one of the last stops on the train of solving people’s issues.

Once they start to feel and generally understand the what, how, and why, they realize that this approach, the osteopathic approach, is a very effective way to correct their issues, balance and strengthen the body and leave them more empowered.

It’s not that I am doing something crazy, I am just working with the body on how it wants to be treated.

Too often, fitness and corrective exercises are not 𝙨𝙥𝙚𝙘𝙞𝙛𝙞𝙘 enough. Imagine that you are using a microscope on your body to see where it REALLY needs assistance. Your body is like links in a chain. Each link needs some sort of training and possibly therapy. And each link will need something a little different, or it won’t respond properly. And if it doesn’t respond, it will become weaker than the rest. And you are only as strong as your weakest link.

Other programs fail to realize how complex the body is and ALL the scientific research that has gone into understanding it. People latch onto one or two studies and think that this should apply in perpetuity and for the whole body. Studies are done in isolation, and your body doesn’t work in isolation. So having a program that 𝗶𝗻𝘁𝗲𝗴𝗿𝗮𝘁𝗲𝘀 𝗮𝗹𝗹 𝘁𝗵𝗲 𝘀𝗰𝗶𝗲𝗻𝘁𝗶𝗳𝗶𝗰 𝗿𝗲𝘀𝗲𝗮𝗿𝗰𝗵 is imperative to your progress and health.

Your body is an interconnected and interdependent being. That means it functions 𝗵𝗼𝗹𝗶𝘀𝘁𝗶𝗰𝗶𝗮𝗹𝗹𝘆. And so it should be trained and treated holistically. Only focusing on the area you want to work on is extremely short-sighted and will cause you to stop your progress in its tracks and eventually cause issues. This is why I will always think about where else in the body the issue ALSO may be coming from.

It’s not magic, but the results are pretty magical. You have no idea how good your body can feel and function until you give it a program that allows it to go there. And if your body is happy, it works with you and allows you to flourish in all the activities and the life you want to have.

I have a 13-week online program where I help 40+-year-old active people who are frustrated that they feel stiff, in pain, can’t be as active or engage with their friends, family, and community as they want, get out of pain and stiffness, and back to the life they want to live. If you are interested in finding out more, use this link https://calendly.com/ekemba_solcorefitness/ica-interview to schedule a complimentary consultation to find out more and if it is a good fit for you.

Request A Free Consultation Here

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

Find out more @

Nov 09 2022

“I want to make sure I’m doing it right.”

I hear this all the time with people in my program, and it is coming from a good place, but it ends up being a crutch.

You want to make sure you are doing what you are supposed to be doing to get the results you are looking for. But this quickly turns into “I don’t want to do it on my own because I’ll mess up.”

Otherwise known as the “I need to be perfect fear.”

As a recovering perfectionist, there is no perfection. Instead, there is picking the right path, doing the thing, messing up, and learning perpetually.

Certainty is a myth.

It’s called practice for a reason. You learn the exercises by taking time and working on them. By doing so, you understand what it means for your body by doing, not by me (or anybody else) just telling you what to do.

This process is ignored in Health and fitness. And it’s because of the way it has been presented to “you.”

Exercise is a way to show your body love so that you can be active. However, just being active is not all that your body needs. It is challenging to dig in and use exercises that address what you NEED.

And by challenging, I don’t mean how it’s presented now, strictly through exertion and sweating. Running and trying to push a brick wall down is challenging and makes you sweat, but I seriously doubt if that is an “exercise” you need.

Exertion and sweating are a small part of what happens when you focus your energies on being specific. You get challenged mentally, emotionally, and possibly spiritually as well as physically. And that challenge of you practicing over and over again is what gets you results if you choose a program that knows how to be specific for you.

You wouldn’t expect to get it perfect on your first day in school. Likewise, you wouldn’t expect to get it perfect on your first day on the job.

Sounds silly when you say it out loud, doesn’t it?

You are smart enough to know that vision, commitment, and time put in are the ways to succeed. It has been what you have used to be successful for the rest of your life.

Health and fitness are no different. But you need to take it in and apply it.

How does this resonate for you?

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

Find out more @

Nov 07 2022

If you believe it, then follow it.

I am sure you have seen that meme/ phrase going around saying, “the goal is to die as young as possible.” A great idea that has a foothold in reality but requires some intentional work.

From what I have seen, this phrase is more rooted in attitude than anything else. If you think and act like you are old… your old.

But if you choose not to go down that road and realize that you have the opportunity to “stay young,” then you also have to follow that up with work. It doesn’t just happen because it gets you excited.

Your body has natural healing processes within it and will continue to keep you young if, wait, “BIG IF”, you know how to take care of it.

Drinking enough water Getting enough sleep
Eating foods that nourish you
Managing your stress
And realizing that exercising is an opportunity to show your body some love and not just randomly moving around.

If you know how to exercise to keep your body balanced, it functions at its best. Functioning means that:

You are flexible and not stiff.
You can play with your kids and grandkids without worrying if you will get hurt or can get back off the ground.
You can stay active in activities, and sports you love can stay in your life.
Your digestive, endocrine(hormones), respiratory, circulatory, and nervous systems work correctly, and you don’t feel like sh*t.
And that you can continue to show up and be there for your friends, family, and community.

You also have a “clast” and “blast” system in your body that removes the bad stuff and brings in the good stuff, which keeps your body young.

This happens if your body is balanced, responsive and the fluids in your body are flowing properly and not stagnating and festering like a dirty pond. Ewe. 🤮

Unfortunately, all of life is taking you away from this state. This includes the sports and activities that you enjoy doing. Everything is slightly damaging to your body and health.

It requires that, if you care at all about longevity, you also have a program of corrective and preventive exercises you can do along with being active in a way that brings you joy.

Doing this allows your body to stay young.

Just staying the course and hoping that some intervention will “fix you” is a passive-destructive way to go about it.

I would love to hear your thoughts on this.

Request A Free Consultation Here

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

Find out more @

Nov 03 2022

Your Thoughts Are Not Facts

Remember the old TV cop who always said, “Just the facts, ma’am” when investigating crimes?

It’s more than a catchphrase.

It’s a great reminder about what to think about when struggling with feelings, mindset, and ambitions.

Let’s say you feel down because it seems like you’re not making any progress. You think you’re pathetic and you might as well just give up because you’re not getting anywhere.

Now, replace all those bad feelings with simple facts.

Like this one: You’ve lost 10 pounds since you started eating right.

And this one: You now easily jog 2 miles when before you could barely make it around the block.

Get the picture?

This is why it’s important to set goals that are MEASURABLE. And to record your progress regularly. Because it’s so easy to lose sight of that progress and to let your worries take you down a dark – AND FACTUALLY INCORRECT – path.

Think you’re not doing so well?

Sometimes you must forget what you think.

What do you KNOW?