Selfology TCI

17/05/2023

Open to everyone!

06/01/2023

Wymara resort fitness is open to the community!
Free class this Saturday from 9-10am. Cardio Sculpt.

*Photos will be taken for promotional material therefore a simple release form will need to be signed.

03/01/2023

Free fitness class at Wymara resort
This Saturday, January 7th
9-10am
Cardio Sculpt
See you there!

23/11/2022

20/07/2022

Take advantage of this amazing special for this summer! Valid through September 5th. SelfologyTCI.com/summersale

04/05/2022

Excess stomach acid, known as hydrochloric acid (HCL), is commonly blamed for acid reflux, but it’s eating behaviors and dietary choices that are usually the culprit. Not the acid. What and how we eat impacts the strength of the barrier that separates our stomach from our esophagus. This barrier is known as the lower esophageal sphincter.

Stress, fast eating, overeating, diluting stomach acid, carbohydrates, and intolerant foods are all possible culprits for heartburn.

View the full article at selfologytci.com/blog/heartburn

08/03/2022

Quad dominance is a common condition (more in females) that refers to the quadriceps muscles on the front of the thigh working to a much greater degree than the opposing hamstring muscles and glute muscles of the hip. They are dominant compared to the other surrounding muscles. This is a problem because quad dominance (QD) can lead to back, hip and knee pain as well as injuries (including the ACL). It’s common for someone with QD to feel their quads burning much more than their glutes during lower body exercises. They also tend to feel knee pain because the patella tendon (that attaches to the quad muscles) has become tight. Correcting QD is fairly straight forward, and advised. The following suggestions can really help get you balanced:

1)Before you exercise your lower body, stretch your quads for ~45 seconds for 2-3 sets on each side. Do the same for your calves.

2)Slow your repetition speed with squats, deadlifts, and lunging movements. This will allow you to focus more intently on engaging your glute and hamstring muscles.

3)Listen to your body. When correcting QD, the goal is to gradually feel your glutes more and more as you perform lower body movements/exercises. When performing hamstring-specific movements, such as RDL’s, the focus should be equally on your hamstrings and glutes.

4)When to stop the set: It’s important to discontinue a set when your quadriceps activation is approaching 50% engagement. This is true even though you can still perform the set with good form. Try to feel at least 50% of the muscle engagement in your glutes. As you continue the reps, if your quads start to dominate, stop! Rest, and then do another set with focusing on your glutes. This is called muscular reeducation, a process in which you’re teaching your body what muscles to engage, and to what degree.

Let me know how it goes in the comments below.

Stay balanced.

09/02/2022

Is Constipation Why You’re Struggling to Lose Fat?

NOTE: This is excerpt from my most recent blog post. To read the entire article visit selfologycoaching.com/blog/constipation

For proper elimination, ideally you’ll have at least one BM per day, and it should feel like a full elimination. If you’re not eliminating enough, something called autointoxication can occur, which literally means self-poisoning. This is when toxins from your colon make their way back into the body. In order to avoid this, it’s important that waste is removed in a timely manner, but when your BMs aren’t frequent enough and these toxins make their way back into your system through the permeable colon wall, your body has to process these toxins again through the detoxification organs. Your liver is one of your body’s major detoxification organs, which you’re probably already aware of. However, what isn’t commonly known, is that it’s also a major organ involved in losing fat. Let’s take a brief look at how this works.

Adipose tissue (body fat) stores toxins, and when you embark on a weight loss program the toxins stored in that tissue needs to be processed for safe elimination from your body. As mentioned earlier, your liver is one of your primary organs for filtering toxins, but keep in mind that it’s only capable of filtering a certain amount. There’s a limit to what it can handle, and if it has to provide extra bandwidth to process toxins coming from your colon (because of constipation) your liver may no longer have the capacity to deal with the toxins from your adipose tissue. This is when fat loss can slow down or halt altogether, and the reason for this is because the body preferentially processes the toxins from the constipated colon, rather than from the adipose tissue. That’s’ because adipose tissue is a relatively safe storage place for toxins, and the toxins released from the colon wall is a more immediate and urgent concern. Therefore, if the body can’t process the toxins from the adipose tissue, the body will make the safe decision to hang on to its fat!

To learn tips on how to get your bowels moving, visit this full article at selfologycoaching.com/blog/constipation

27/01/2022

In the world of wellness it’s common to consider how we eat, exercise, sleep, breathe, and even how we think (attitude towards life). Each of these are important factors in health, fitness and wellness. On this day I invite you to consider sunshine as another significant element of wellness.

I recently came across a video from Medcram that shines more light on the potential healing powers of the sun. Videos like these are needed, and more research on the sun’s healing properties is appreciated. This video also reminds us that sometimes we can’t simply replace nature with a pill.

Note: even though this video has a covid slant, the essence of it is applicable way beyond a few viral strains. I hope you glean from it as much as I did. AND, if you already integrate some form of light therapy into your life please share! https://youtu.be/2Zzo4SJopcY

13/01/2022

The perfect day at French Cay Villa for total body conditioning 😊

07/01/2022

Are New Year’s Resolutions a Bunch of S**t?

Are those new year’s resolutions we make to ourselves just air-filled commitments lacking substance we know deep down will ultimately fade into the darkness come February?

Regardless of what you may think of resolutions, setting them with true intention sends a deep message to your subconscious. It indicates that you’re worth it, and that you are worthy of being better, or improving in some way. Sure, maybe you’ve been down this path before. You make that commitment and before you know it you’ve lost interest, or ‘life’ somehow gets in the way. It happens. The point however is that you at least had the initial interest to want to improve. You planted that seed. Although the seed you planted died, you can always plant others. You just need to water it.

Watering a thought seed doesn’t take a lot of time or effort, but it does require daily watering. Take a few minutes each day to get clear in your mind the change you desire. This could be done first thing in the morning before you get out of bed. As your desire becomes clear, strive to engender the emotion of achieving your goal. It could be joy, contentment, pride, appreciation, or some other emotion. Whatever it is, feel into it. Engendering the emotion is important because attaching an emotion to a thought will help to drill that thought into your subconscious mind, and it’s our subconscious mind where we tend to operate from.

Planting the seeds of thought in order to improve at least affords you the possibility of change. Without that seed, no growth is possible, and nothing changes (at least for the better). Sometimes it takes dozens of tries to gain traction. Keep trying. You’re worth it.

So are new year’s resolutions s**t? I don’t think so, but what do you think?

01/12/2021

Sometimes you’ve got to dig out the pain.

Localized tension in muscles or fascia, sometimes referred to as trigger points, are quite common, and sometimes quite painful. In many cases this pain can impede exercising with full range of motion. Stretching doesn’t usually help, and can even make it worse. Fortunately, in many instances this type of musculoskeletal pain can be resolved with proper massage to the painful area, or the area surrounding the pain. Over time (sometimes in as little as one session), the pain resolves allowing the focus to be primarily on exercise and performance.