Are You Health And Fitness Pilars Balanced?
Find out more @
Exercise Program
Goal Setting
Goal Setting
Good Morning, So I thought I’d reach out to you because once a quarter, I’ll reach out to everybody who’s expressed interest in asking if they have any questions, and I got a question about how I goal set, how I choose my goals? And it goes right along with what we do here SolCore Fitness.
So we have four pillars we work with. We work with diet and water, sleep and rest, proper movement, and of course, your goal setting – your joy, your happiness, what you want in your life. And so you can take that goal setting and enjoying life and apply it to the multiple aspects in your life. So what do you want in your career, what do you want you know your family life to look like? What do you want your health of fitness to be like? And I would argue that strongly that your health and fitness in your… how you treat yourself affects those other aspects of your life and that’s the philosophy we work with here, it’s that we want you to be the best position, so you can really flourish in your life, in your job and your family, because if you’re sick and pissed off the whole time, you know you’re no good to anybody and even more than that, if you have full access to yourself, then you bring all of yourself to every situation, so how do I set it. I start with the big goal. What’s true to me, what I really want to do, how do I want to feel, how I want to move, look? I’ll be honest, I used to break it down to more analytical things – weigh this much, you know make this much money, have as many members, achieve this level education.
I found that very restricting, so I’ve stopped doing that. It was too anal retentive, which is saying something for me. So, I started to stick with just a big picture and then as something came up at me that aligned with what I wanted, I made that a goal. So, you know as my inner self talked to me, I said, okay, that’s my goal. So, I encourage you to really sit down and start to think about this, and don’t expect it to be perfect the first time. It’s an evolution if you just start, so you keep putting it out there, you keep thinking about it, you keep fermenting in your being and it comes out more and more pure and then you can start to really connect with it in yourself, like what feels right, you know that’s where you know. At the start what felt right might be very ego driven, right? So, if it’s ego driven, it’s going to cause you pain because eventually it’s going to get taken away.
So, sit down, take a minute to write this stuff down. I wish I could give you more detail, but this is up to you. This is your job, so we can help you the rest, but if you don’t have a goal, you won’t want to go through the struggle. I read a good book – the simple art of not giving F-U fill in the blank, and as said, is your goal big enough to in essence allow you to go through the struggle, what are you willing to struggle for? Because it’s not all roses and sunshines and ice cream, right? It’s difficult and tough, but you have to decide, do I want short term results just to feel good, or do I want to change and be something different? Either answer is totally correct. If you don’t want to go through struggle, if you are fine with where you are, don’t go through it, it’s pointless, but if you want to become something more, it’s not easy.
So having that goal is going to help you drive through the hard times. Reach out to me – email, phone – 505-577-2171, or you can just comment in the post section on YouTube or Facebook, but good luck to you. Thanks.
Find out more @
Pelvic Floor NOT Pelvic Door
Why Strengthening Your Pelvis Is A Really Good Idea
What do you think would happen to your house if your foundation was fragile and out of place? Everything above it would also fall. Your entire house would come tumbling down upon itself. To have a proper house you need a good foundation so that it doesn’t come tumbling down.
Then why wouldn’t you treat your body the same way? Why would you ignore your pelvic floor? The answer to this rhetorical question is that you should not ignore it. If you have any desire to have a balanced, strong body then training your pelvic floor is A MUST!
Unfortunately, there is information out there that says it is not that important. I whole-heartedly disagree. Take a look at the picture below. It is of a woman’s pelvis. I am using a woman’s pelvis because it is even more important for them to make sure their pelvis is balanced and strong.
Where it says “pubic symphysis” is the front of the body. And where it says Sacral Promontory this is the back of the body. You are looking from above down. Look at all the important contents in there. Gynecological system(part pictured, part not), rectum, bladder (not pictured). All these things are within the pelvis and need to be in the proper place to work correctly. If for example the pelvis is out of balance and the bladder gets twisted this could lead to the inability to fully expel all the urine and lead to a bladder infection.
What you don’t see is the contents above. GI tract, liver, stomach, spleen, heart, lungs, bla, bla, bla…. A lot! They all depend on the pelvic floor being in a good place and strong so as to not allow everything to fall down and in some cases out. It’s called a prolapse and it does not sound fun.
So How Do You Train the Pelvic Floor?
The first and easiest thing you can do is to do Kegel exercises throughout the day. Simply contract your perineum (like your holding your pee for women and men like your taking in a suppository) hold for a couple of beats then release. Do this as much as you can throughout the day.
Problem is this is where most programs stop. This is the incy wincy beginning of your program. This exercise will bring you good awareness and a little bit of strength to your perineum. This won’t develop a lot of strength, it won’t allow you to differentiate it with all the different muscles that work with it, it won’t strengthen the other muscles that are part of the pelvic floor and it won’t keep it balanced.
What Else Works with the Pelvic Floor?
The obturator internus and the Piriformis are both part of the pelvic floor and need to be strengthened as well. The 10 adductor muscles: inner thigh, 3 glutes, 4 layers of abs, the 4 different parts of the Psosas, and the diaphragm all have symbiotic relationships to the pelvic floor. They need to be trained to be able to work in harmony with the pelvic floor. ALL OF IT needs to have the proper amount of stretching so that they stay balanced and mobile.
Here are a couple of images to get you an idea of all the other muscles (not all pictured) that ALSO need to be trained:
If this sounds complex that is because the body is complex. There is no “do these 3 things and all is fixed.” But keep it simple at the start and do the Kegels. Then start to contract the muscles listed above that have a symbiotic relationship with it in sequence with the perineum. Learn to work the perineum independently of them. And learn what each feels like.
The main action point here is to realize that it is important and to start doing something about. You want your pelvic floor to be a floor not open like a door.
If you have any questions please reach out to us at info@solcorefitness.com or call us at 505-577-2171. Remember it’s not just working out. It’s building the foundation for a better life.
Find out more @
Doing “Just” What Feels Right In An Exercise Program Isn’t the Best Route
Exercises Can Hurt You
Hey, Everybody, It’s Ekemba from SolCore Fitness again and I want to talk to you about not basing your training on what feels good for you. Now, what I mean by that? So, I want to start by saying I’ve got some bad news for you. You don’t have total access to your body. You can’t tell all the different areas in your body and what’s going on because you’re not totally connected to it just yet, and that’s okay, that’s why you want to workout.
You want to gain access to those areas, you want to feel alive and balanced. So, let me give you the story of why it’s bad just to do thing to feel good for your body, okay? So we have a member who came to us because she wants become balanced, but more importantly, she hurt her liver because of an accident. Her liver became inflamed, this whole area became jumbled up. So we did some very specific things for her to balance her diaphragm, her pelvis, to work with the different facial chains around this area, and she started to feel better. Then over the weekend she went to hang out with some friends and they did some gentle stretching as a group and she start doing a side bend, and it felt fantastic. As she kept doing this because it felt fantastic, it felt so good on her body. Sounds great, doesn’t it? No, the next day she woke up and her liver said, phew! Screw you. I don’t like what you just did because what she did felt good for whatever reason, but physiologically it took her rib cage and diaphragm and smushed her liver and smushed liver. And with a normal liver, sure that’s fine, you should be able to handle some pressure, but it’s already… it was already angry, so you can’t… you can’t force something it doesn’t want to do.
Are You Doing This In Your Program?
So, this will show up in your workout too, maybe not as extreme, but you know only doing the activities you like to do, what I feel good to you might not have immediately negative consequences. You might not feel how bad it is for your body right away, but then 10 years down the line, 15 years down the line – all of a sudden, your hip doesn’t move as well or maybe you need… you’ve worn to cartilage away, your spine doesn’t move as well. Right! You have to have a program that balances your body from the inside out to align the all different structures to enliven in the body so that you actually can feel where you are.
So, if you’re interested in what that program looks like, feel free to reach out to us. You can call us at 505-577-2171 or just email us at info@solcorefitness.com.
We are more than willing to talk to you about what’s going on, and we have tons of free resources on our website, so check us out at solcorefitness.com.
Thanks a lot. Have a great day.
Find out more @
How to Sit Ergonomically and an Exercise to Help Your Shoulders
Sitting At Your Desk Like This Will Help Your Back and Neck Pain
How’s it going? It’s Ekemba from SolCore Fitness again, and I’ve gotten some questions about best posture for sitting. This could be in a desk or in a car. So there are some things you can do to have good posture. I start by saying that sitting, in general, is terrible, anything stagnant on your body is not good, it wants to move around, so that’s why this big shift towards standing desks has been okay, but now you have different problems. So instead of back problems, you have foot problems. Instead of hip problems, you have circulation problems.
Your body wants to move, so get up and move around a lot. Take a walk around the block, do some jumping jacks, move your body around a little bit, break up the time in between sitting down. When you are sitting, you have three main points. First and foremost, you want to look at the top third of the screen, that way then your neck doesn’t go to too much extension or flexion and throws your posture off and throws you spine off. The other two is you want your elbows and hips approximately 90 degrees, that way you don’t have too much compression at the hip and the elbow. And you can see this is a little bad for me, but again, I want to look at the top of the screen, so I’ll sacrifice that a little bit.
Use this Exercise to Open Up Your Shoulders
While you’re sitting there, you can move too. So in this posture, everything rounds, so I can open up my shoulder girdle with what’s called a five-part shoulder. It’s a movement to generally open up the whole shoulder girdle. You start by sitting forward in your chair, getting as tall as possible, reach your arms out to the side and try and push your arms away and try and touch either wall. Staying tall as you push your arms away from your body, you lift up to the ceiling and trying touch the ceiling. You push your arms forward in front of you allowing your shoulders to come down with you, and once they’re parallel, you do a row. You keep your upper arms by your side and you stay tall, you open the doors and close the doors, and you do one arm at a time, try to point towards your opposite shoulder blade, and then you go back out to the other side. So, here’s how it looks all together. Push lift, forward, down, row, open close, one arm at a time, reach and repeat.
Do it you know five to ten times provide periodically throughout the day, and you’ll notice, there are certain parts that are difficult, so opening up or bring your arm behind you, that says to you that you have specific areas you need to stretch. So the best thing I know is myofascial stretching ELDOA to open up different chains of muscles at different joints in your spine, so you sit with a little bit more with better posture. So try that five-part shoulder and good luck to you.
Find out more @
