Exercise Tips And Support

Sep 27 2022

Be Specific and Clear on Your Goals

Have you heard of “SMART” goals? 🧐

The acronym is used in lots of business settings, but it can be super-helpful in getting our mindset right when setting personal goals, too.

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound.

Those are all important. But let’s focus now on just the first one: specific. It means well-defined, clear, and unambiguous. And it’s first for a reason.

Simply put, if our goals are not specific, we’re highly unlikely to reach them.

Consider this vague, non-specific goal: “I want to feel stronger, more flexible and not in pain”

Well, what does that mean? For what? Why do you want it? Can you define it with a specific statement – maybe something like …

“I want to feel stronger, more flexible, and not in pain so that my back doesn’t hurt after I play tennis. So that when my kids or grandkids want to play, I can get down on the floor with them and participate without fear. So that I can maintain my current level of activity well into my 80’s and 90’s”

Vague isn’t strong enough to motivate you through the tough times, or to help you track your progress.

But with a specific target that’s supported by your values and real life, you can motivate yourself meaningfully on those tough days. You can measure how you’re doing and make any necessary adjustments to move forward. You can enjoy the process more.

By knowing specifically what you want, and why, you’ll be able to stay focused and resist distractions. And a specific goal is also more likely to be measurable, achievable, relevant, and time-bound.

You know: SMART.😎

P.S Do you need help assessing what you need to have a body that can keep up with the life you want to live? Have you tried other programs that miss the mark and are not sustainable? Well, just like your goals, your program needs to be specific to YOU! Use the link below to book a discovery session to go over your wants and needs, what you have done and are doing, and develop a plan to move you forward sustainably.

Request A Free Consultation Here

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

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Sep 26 2022

I am not invulnerable

I guess I should take it as a compliment that clients and members seem to look at me and think that the program I am teaching my clients and members somehow came easy.😝

I must be a superhero! “I’m Batman!”🦇 🤦🏽

Although that would totally satisfy my inner child, I’m just a dude who loves to be active, who got into some injuries, pain, and stiffness, who tried all that was out there, didn’t get sustained results, and decided to do a deep dive on correcting those pains.

I went through ERRRVVVRRREEEYYYYY thing that I am asking the people I work with to do.

😩 I have felt the pain and soreness in places I didn’t know existed.

😵‍💫 I have sat on the floor, not wanting to do my homework.

😂 I have had the thought (more than once…ok, A LOT) there is no way I can do this.

If you could say there is one thing I do differently than many people (my Batman superpower) is that I get super curious about what could work in a situation and am highly focused on finding my way through.

Ok, I’m anal!

And when I use my superpower, I want to understand why it works and why it might not work. And so when I initially got hurt and tried to find solutions, the main reason I never got sustained results was that the modalities and services I used ran into Dogma. And so, at best it would work to a certain point, aaaaannnnnddddd then it wouldn’t Or worse, It made matters worse.🤬

But my superpower prevailed because if you keep looking WITH AN OPEN MIND knowing there is a way out, YOU WILL find your way out of it. And I did with Osteopathy and holistic therapy and fitness.

I’m just a dude searching for the best practices out there.

P.S. If you relate to my situation, the whole in pain not getting out of it, I would love to help you speed up the process. Use a program that is based on science and is adaptable to YOU. Don’t search for years, like I did, before you can get back to the active full life you love. Use the link to book a complementary(free) discovery call.

https://calendly.com/ekemba_solcorefitness/ica-interview

Request A Free Consultation Here

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

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Sep 22 2022

I Wish I knew This About The Shoulders Earlier😫

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

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Sep 20 2022

Self-care? Check!

Life gets hard sometimes, doesn’t it?

Overwhelming sometimes, too.

Or just – well, A LOT, right?

Between the stresses of daily living and trying to make smart improvements, you can forget to press the “pause” button every day to take care of yourself.

That’s why I want to talk about making a Self-Care Checklist to help.

Now, let me emphasize that there’s not “one size fits all” approach to self-care, the activities you deliberately practice on a regular basis to promote your overall wellbeing.

But I want you to consider these categories and how they apply to your life, routines, and desires. Make a list of what resonates for you, particularly the needs that are currently going unmet. We’ll use that list to create your own personal self-care checklist.

Physical. These needs include general health, exercise, diet, and sleep. Do you need to schedule time daily to exercise? Do you need to get on a corrective exercise program so that your body can keep up with the life you want to live? Eat more fresh vegetables every day?
Emotional. Take time each day for mindfulness or meditation to check in with your emotions. Don’t judge yourself for any need or desire. Write in a journal. Speak to a trusted counselor. Express affection – and your need for it. Take time FOR YOURSELF — away from work, the kids and your partner.
Financial. If you’re anxious about money, then start making a budget and tracking your resources and expenses. Check with a financial adviser to make sure you’re planning for retirement appropriately. If you have a short-term savings goal, make the deposits on schedule. Whatever the worry is, taking action will help. Getting a hold of your financials will allow you to allocate your resources to goals that make your life more fulfilling.
Personal growth. Some people want to study for a degree or certification. Some want to enroll in a spiritual program, learn an instrument or language, or go to a seminar. Lifelong learning is essential, so do what you need to do for your intellectual or professional ambitions.
Social connections. We all need each other — whether it’s family, friends, a religious community, or some other group. A lot of people feel adrift at some points in their lives, and it’s important to make the effort to connect. So, call or write someone you care about. Let them know you’re thinking about them.
Nature. Try to spend time outdoors every day. Go for a walk, play with the dog, wash your car… the sun and air will do you good.
The basics. Simple habits like brushing teeth, showering, going for regular health checkups, and keeping a clean house are important to maintain. If you find yourself slipping on any of these, stop yourself and remember to get back on track. In the speech “Make Your Bed,” Admiral William H. McRaven said that if you make your bed in the morning you will have accomplished the first task of the day.😀

Now review the list you’ve made. Narrow it down to items you want to incorporate into your routines. Try to be realistic about what you can really do right now to make sure your self-care needs are met.

Remember, self-care isn’t selfish; it’s being responsible.

And this isn’t meant to be a complete, uneditable List of Rules. It’s just a guideline to help you care for your most important asset.

YOU.

How did your list building go? Are you questioning whether the exercise part is what your body needs? We would love to be able to help you develop a program with stretches and exercises that allow your body to keep up with the way you want to live. Use the link below to schedule a time for a discovery call.

Request A Free Consultation Here

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

Find out more @

Sep 10 2022

Practice👏🏻 Extreme👏🏼 Ownership👏🏽 of👏🏾 Your👏🏿 Life👏🏻

Have you heard the phrase “extreme ownership” yet?

It means accepting that you are responsible for all the factors that determine whether you’re successful in reaching a goal, not just the factors you directly control.

Those factors in your control can include your thoughts, actions, decisions, responses to emotions, and how you communicate with those around you.

Those factors outside your control? Well, that’s just about everything and everyone else! Just working, having a family, taking care of yourself… it can all seem so overwhelming, like you’re pulled in a dozen different directions all the time, with outside forces playing havoc all over the place.

How can you be expected to take any kind of ownership amid all of that? Well, it’s capsulized in the book “Extreme Ownership” by two Navy Seals, and some of its lessons are summarized in this list of 7 takeaways we can all apply to our own, non-combat situations – including our determination to build a healthy lifestyle.

👍🏽 Seize accountability, don’t avoid it. When something goes wrong, figure out what happened so you can learn from it.

👍🏽 Standards are what you tolerate. So, stand for excellence – which still allows you to have an off day sometimes.

👍🏽Understand your why. Be sure you’re clear about your motivation. If you’re not sure, take the time to gain that clarity. Share it with anyone who needs to know.

👍🏽 Develop a simple plan. This means understanding the difference between “simple” and “easy.” Look for ways to remove complications, roadblocks, and doubt.

👍🏽 Make choices based on your priorities.

The authors were war veterans, so they know all about living amid chaos. In high-pressure situations, prioritize the most important tasks and do them first. Trust yourself and your advisers. You know when you can rely on your own expertise, and when it’s necessary to seek outside advice.

Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

“Take ownership of everything in your world. Take ownership of your mission, of your future, and your life,” the authors say. “Lead yourself… to victory.”

How does this sit for you?