The skinny of bad habits

Building healthy new habits is so important to maintaining a healthy lifestyle and reaching your goals. But let’s talk today about the reverse: How to break a bad habit, whether it’s a mild annoyance or a serious health risk. Research is clear that you can do it. Take these power steps to rise above.

➡️ Know your triggers. Traffic? Mother-in-law? TV news?

➡️ Plan an alternative action when they strike. Gum instead of a cigarette… Meditation instead of drinking…

➡️ Tell a friend what you’re doing. We all need encouragement.

➡️ Get further support from a doctor, therapist or 12-step group if necessary.

➡️ Vividly imagine how you’ll feel if you commit the bad habit. Play the tape of the last million times you did it… you know how this story goes!

➡️ Keep up all your good habits – and even pick up a new one to draw your focus. Stack the new one onto a positive daily step you already take so that you associate them together without even thinking.

➡️ Reward yourself. Did you go, say, a week without biting your nails? Take yourself out for a healthy smoothie.

Look, I get it. Life is stressful, and we use little tricks to help us deal with stress or to bring us a moment’s pleasure, to build us up when other people (or our little demons) are knocking us down. It’s only natural – so don’t make it worse by beating yourself up! Instead, take positive action now.

Joining a healthy community, such as a gym or studio, is super-helpful. And you don’t have to wait until you triumph over your bad habits to start exercising, eating right, and enjoying positive friendships.

I believe we can create new habits that then give us added power and inspiration over those persistent negative behaviors, too. Fight the negative with the positive. It works every time!

Do you know what triggers you? Are you working on it? Let me know in the comments.😊

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

Find out more @

Facebook

Twitter

Pinterest

Instagram

Youtube

What would it look like for you to change just 1% of your daily habits, behaviors, or thoughts?

What’s the impact of a 1% change?

If you were flying an airplane and you flew off course by just 1%, there is a great chance you’d end up on another continent, let alone in the place you intended to be.

The same thing goes for your health habits. If you change just 1% of your behavior, it can add up to big results.

There is a book, The Slight Edge by Jeff Olson, it’s about just that!

There are no neutral choices in life. Every choice you make every day puts you on the curve of achieving your goals and finding success or further from the goal.

But what does 1% change look like?

💤Iᴛ ᴄᴏᴜʟᴅ ʙᴇ sʟᴇᴇᴘɪɴɢ 1% ʟᴏɴɢᴇʀ ᴇᴀᴄʜ ɴɪɢʜᴛ (ᴊᴜsᴛ ᴀ ꜰᴇᴡ ᴍɪɴᴜᴛᴇs),

🥗Aᴅᴅɪɴɢ 1% ᴍᴏʀᴇ ᴠᴇɢɢɪᴇs ɪɴᴛᴏ ʏᴏᴜʀ ᴅɪᴇᴛ

🤓ᴀᴅᴅɪɴɢ 1 ᴍɪɴᴜᴛᴇ ᴏꜰ ᴀ ᴄᴏʀʀᴇᴄᴛɪᴠᴇ ᴇxᴇʀᴄɪsᴇ ᴛʜᴀᴛ ʜᴇʟᴘ ᴀɴ ᴀʀᴇᴀ ɪɴ ɴᴇᴇᴅ

📚ʀᴇᴀᴅɪɴɢ 1% ᴍᴏʀᴇ.

Once the 1% becomes a habit, you add another 1% change, and another…

Soon you’ve changed your entire life by 1%. You’re living a bigger, more vibrant, more inspired life!

It’s the things that are easy to do but also easy not to do that make all the difference.

I’d love to know what 1% change you could commit to making today!

To Your Success,

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

Find out more @

Facebook

Twitter

Pinterest

Instagram

Youtube

You Either Do or You Don’t In this fast-paced, high-pressured world, life is ALWAYS happening around us.

So many things are beyond our control – all the people and institutions and natural events of the world. But here’s what we can control: our own words and action. We can listen to our heart, acknowledge our desires and disappointments, and then surrender to this wondrous, empowering constant of the universe: What you do is all up to you.

Success isn’t just what happens TO you or AROUND you. It’s what you do about it YOURSELF. It’s the choices you make day after day, situation after situation.

Look at this relatively minor examples to see what I mean.

1) Let’s say you’ve recently committed to running outside three times a week, but your town has been hit with thunderstorms every day. What do you do? Stay home and channel surf? Or go to the gym and use a treadmill?

2) When you have a corrective exercise program to get yourself out of pain and mobile, do you make excuses and believe the thoughts and feelings in your head? Or do you accept and trust your situation and carve out 15 min to show your body that you love it?

Seriously – these are the kinds of little situations that we all face every day. And it’s through making the right choices that we succeed. It’s called rolling with the flow. It’s not called blaming something else for our own decisions.

So – decide right now: When it comes to taking care of yourself, are you in or are you out? If you are an active person who is in pain, stiff, and has not been able to be as active as you want, but are motivated to find a way to get there, then I would love to help.

Click this link https://calendly.com/ekemba_solcorefitness/ica-interview

for a complimentary consultation, where we’ll dig into where you are now, what you have tried in the past, and help you find a way out.

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

Find out more @

Facebook

Twitter

Pinterest

Instagram

Youtube

I see so many people get frustrated with their healthy living plans. They try to eat right and exercise for a little while. But then they give up when they don’t quickly, magically become what they want to be – pain-free, mobile, stronger, etc.

So, let me tell you:

Transformation is not an event. It is a PROCESS.

And that process is comprised of countless decisions and choices you make over time. They build on each other, bringing small changes that then manifesting in the bigger results you’re seeking.👊🏽

I’m reminded of the Rule of 10,000 Hours, which Malcolm Gladwell wrote about in “Outliers.” He found that genius-level achievement is only possible after putting in that much time. (And don’t worry – you’re not trying to reach genius level, here!)

For example, he wrote about the pre-fame Beatles moving from England to Germany, where bars stayed open all night and they could play in front of an audience into the wee hours all week. They learned to anticipate each others’ moves. They honed their harmonies and rhythms. They learned how to pace a show.💯 All that time transformed them from being four talented boys into, well, the Beatles.🎸

It didn’t happen magically after they practiced for a few weeks, right? And, what’s best, you don’t have to spend 10,000 hours dieting and exercising to reach your goals. Remember, the Beatles changed the world. You just want to change yourself.

You’ve got to wrap your brain and heart around this impactful idea: Success takes time, no matter the endeavor.

So develop your plans. Align your priorities. Do what you need to do to ensure that you’re exercising regularly, eating right, managing stress, and maintaining a positive outlook. You’ll learn the intricacies of your body and mind. You’ll discover more about your likes and dislikes. You’ll make progress along the way and learn to overcome disappointment.

The rest will come – IN TIME.

P.S If you are an active person being forced to slow down or stop the activities you love because you are in pain and stiff, then you have to do something different than you are now and have patience. It is really important to know where you might be different and get the EXACT exercises that work for you. You won’t find what you need on youtube, in magazines, or from your friend Ralph who has exercises that worked for him that he THINKS will work for you.

Use this https://calendly.com/ekemba_solcorefitness/ica-interview link in the comments to schedule a free consultation to get help on what it is you need to get back to life and activities you love.