SoulFit wins Best Of Solana Beach Award:2011

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A “MUST”: Isometric Mini Plank

Check out our Core Activation Isometric, presented by Elise Badone and Lauren Brooks


Health and Fitness Tip……

Set reasonable goals; both short and long term. For example, if getting to the gym or getting in exercise is challenging for you, make a daily goal or weekly goal.  Literally take it one day at a time. 

Long term goal: 3 months out and short term goals underneath supporting your long term goal.

Steer away from making your goal a weight loss goal and do not be a slave to the scale. Many times we stress so much over a number that our adrenal glands go into overload actually inhibiting us to reach our goals.  “What you resist, persists”

Make goals exciting; fitting into a hot dress, being able to do a pull-up, completing a 10 K…..the number on the scale will work itself out.  From experience, making it all about weight loss doesn’t work in the long term.  Making goals about overall health and well-being works.

Proper Movement by Joey Morstad, cert Fitness Professional

Proper Movement   …..written by Joey Morstad, Cert. Fitness Professional

We’ve all heard an over-zealous personal trainer or intense training partner scream these phrases before:

“No pain, no gain!”

“Pain is weakness leaving the body!”

“Rest is for the weak!”

“Push through that torn ligament until your spleen pops out!”


    Ok, maybe that last one is an exaggeration!  But when I hear the above phrases I ask myself, “what’s that person’s reason for working out?  Why are they willing to allow pain in their pursuit of a lower body-fat percentage, improved strength, or overall health?” 

Pain is never the goal! 

    In Movement, Gray Cook writes that “we can manage human movement tendencies easily and successfully. To create the potential for clean correct movement patterns and good movement basics, we—

  • ·        Remove pain
  • ·        Reduce or resolve movement and movement-pattern and asymmetries”

    Think about one of the most common activities people do to get into shape – running.  Usually that person will start off with 2-3 runs a week with little to no prior consideration for form.  After a few weeks there might be some nagging knee pain that is shrugged off as just part of the package with the new training routine.  Soon the pre run warm-ups begin to shorten or are skipped entirely.  A few more weeks and this runner is taking pain-relievers to mask the knee discomfort/pain.  Is the knee to blame in this situation? – No.  Could this runner have done corrective exercises and focused on proper movement patterns to avoid the pain? –Yes!

               “Unmanaged problems force the neuromuscular system to compensate in the presence of both pain and dysfunction.  This compensation often hides the primary problem and creates secondary problems, which complicate matters and prolong activity limitations.”        ~Gray Cook

    Remove pain – if you are in pain you need an assessment by a healthcare professional.  A chiropractor, a physical therapist, or qualified Muscle Activation Therapist will be able to pin-point and get to the root of the pain.  Remember that pain is a natural signal from your body alerting you of a problem.  Failing to listen to it is like removing the batteries from a blaring smoke detector and believing that you put out the fire!

    Reduce or resolve movement and movement-pattern and asymmetries – now we find and remove the biggest obstacle in the way of proper movement!   This is where individual movement assessment, corrective exercises that focus on mobility and activation, and professional program design come together.  Sore knees, tight hip flexors, and a weak lower back will all improve in a proper training environment. 

    Learn to hear the signals that your body is sending to you.  Understand that pain is never the goal, proper muscle activation and correct movement are.   Together you will be able to continue that new workout program, keep up with your weekly running group, and live an active lifestyle free of pain.

~ With Strength & Nutrition….Joey Morstad