It’s funny about the holiday season. It’s the one time of the year when everyone looks back on the recent past – while also looking ahead to what’s right around the bend.

Will you look back in frustration and disappointment? Or will you be pleased with how you’re making the most of your life? It’s easy to take these questions defensively and think, “Hey … I had a hard time.”

But I don’t ask them as an accusation. I ask them to steel your determination and your focus. Are you putting off pursuit of the life you want? Or are you making it happen?

If you didn’t move closer to your dreams in 2022, then get your mind straight for chasing them in 2023. And if you did have a progressive year, then pat yourself on the back – and then stop and think about what worked that you can repeat… or what little changes you can make for even greater advancement.

Whatever you do, PLEASE don’t take this as an opportunity to beat yourself up over mistakes or regrets.

Take strength from your victories and your disappointments. They are all learning opportunities to guide you to where you want to be – this time next year and all throughout your lifetime.

Never failures, always lessons.

P.S. If getting onto a health and fitness program that empowers you and leaves you feeling stronger, more flexible and mobile and with less pain, then I have an opportunity for you. I have a personalized online program that does just that, and have a special opportunity if you feel that this could help you use this link https://calendly.com/ekemba_solcorefitness/ica-interview, and we’ll set up a time to have a conversation to let you know what it is all about and see if it is for you.

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

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It’s not your family, your job, or your responsibilities.

It’s you.

Specifically, your brain. That’s right.

Your brain feeds you more stories to sow doubt, overwhelm and exhaustion than any other source. It’s like an enemy within whose top priority is keeping you from taking the necessary action to get what you want.

👉🏽 Who tells you that you’re not THIS enough or THAT enough?

👉🏽 Who tells you it’s a waste of time to even try?

👉🏽 Or that you’ll never get anywhere?

Your brain, time and again.

It might seem natural, but it’s really the product of conditioning and programmed fear. Once you realize that the liar was put inside your head, you can begin to shift your focus elsewhere, or at least accept that it is there and not act on it.

Recognize the lies you tell yourself for WHAT THEY REALLY ARE. Do this time and again, whenever your brain starts to repeat them. Stop them in their tracks and replace them with the truth … or at least with something positive, encouraging and helpful.

You can get where you want to go. But not until you learn to tell yourself what you really need to hear.

Does this resonate with you?

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

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I would never ask anybody to do things I don’t believe in and practice as well. There seems to be a perception that this stuff comes easy to me, and I jump for joy each time with all the work that has to go into it.

Yes and no.

Obviously (to me), I respect the gift of a body given to me and want to be as proactive as possible and always use the best practices and people I know. So I invest in myself and my health by going to a preventive holistic Dr and getting about 3 treatments a year with my teacher, Osteopath, and Orthopedic MD Guy Voyer.

I won’t tell you how much I spend, but it ain’t cheap, but it’s important, so I do.

I take time not just to move around but to use an exercise program that allows me to keep moving because I know all the fun movement activities I love, and just life slowly degrades how balanced and strong my body is.

Do I fly through the exercises with a smile, willingly following a perfect schedule?

Nope. But I understand why and appreciate that I have the tools and make time.

There are times when I am implementing a new protocol or exercise that I need that it feels uncomfortable and needs to make more sense. But I know I wouldn’t need it if it made sense and was comfortable. So I work on finding joy in the journey and appreciating the minor improvements that come over time.

And this practice is sooooo hard for me. My competitiveness and impatience sometimes help, but they hinder more than help and are not my best qualities. I won’t sit here and tell you what you should do or that you should do this like me. Because your not.

One of me is plenty.

But I want to float the idea to you that being grateful, thoughtful, and proactive is a little more challenging at the beginning as it doesn’t feel natural. But, still, it is easier than being reactive and all the pain, uncomfortableness, and lack of empowerment you have that goes along with it if you don’t.

Are you proactive in your life and your health and fitness?

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

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

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Being passive and continuing to do the same things without getting the results you desire makes you a victim.

But this is the exact route people continue to take.

We all know that phrase of doing the same thing over and over again is insanity, but it seems to get lost in translation when it comes to our health and fitness program.

People will keep going around in circles doing the same things expecting a different outcome. 🤦🏾

Why settle for a routine of “just” being able to function with intermittent bouts of pain, continuing to be stiff and unable to move your body to the degree you want?

No thanks!

If you desire to live life to its fullest and participate with the beautiful body given to you, you must listen to your body when it keeps telling you, “this is not the way.”

You have to take a microscope, so to speak” and dial in the areas you need to work on AND the areas linked to them.

Your body is complex and completely connected via fascia (connective tissue) with a lot of little areas that need love(training and treatment) too.

If you love your body and the things it allows you to do, then love it back by taking care of it and all those little areas you are ignoring.

Do you agree?

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

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

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There’s an old saying that goes, roughly, You can’t be grateful AND resentful at the same time.

The truth is, there’s just nothing more powerful in motivating change than practicing an attitude of gratitude every day.

• Feeling like you’re not making any progress? Stop and think about what you’ve done so far, and express gratitude for it.
• Tired of seeing “everybody else” succeed when you’re struggling? Stop and think about what you’ve achieved so far, and express gratitude for it.
• Worried that you won’t get something you want? Stop and think about what you have, and express gratitude for it.

It works every time.

You don’t even have to wait till you feel bad about something. Set aside time each day to say “thank you” – to whomever you chose. It could be a person, your idea of God, the universe, in your gratitude journal… it doesn’t really matter.

“In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships,” Harvard Medical School wrote.

• You woke up. Be thankful.
• You’re in a home. Be thankful.
• You have water to drink. Be thankful.

In November and throughout the year, gratitude unlocks progress.

Do you practice gratitude?

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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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