SolCoreFitness

Apr 06 2023

Bloom This Spring: Personal Growth, Fitness & Renewal Tips

Spring is a season of renewal. After the quiet, reflective months of winter—and in my case, many days of skiing in Santa Fe’s mountains—it’s bittersweet to watch snow melt… but thrilling to feel the trails open up, the days lengthen, and the air warm.

It’s also a metaphor-rich time of year. Everything in nature seems to stretch, reach, and grow. If you want your health and well-being to follow that same upward path, spring offers the perfect teacher.

Like a well-tended garden, personal growth and lasting fitness aren’t luck—they’re the result of deliberate preparation, planting, and care. Here’s how to use this season’s cues to renew your body, mind, and energy.

1. Dig in the Dirt — Clear Space for Growth

No garden blooms without first clearing space. In your life, that means intentionally removing what’s draining you so your body and mind can thrive.

This is especially important for your fascia and joint health—the foundation for all movement. If your body has been in “winter mode,” you may have tightness and restrictions that subtly block progress.

Ways to dig in the dirt:

Address achy areas through osteopathic manual therapy or fascia-focused stretching.
Audit your daily habits—eliminate the “weeds” (unproductive time, draining commitments).
Hydrate consistently to begin restoring fascia’s elasticity.

Spring growth needs nourishing soil; your body needs an adaptable, prepared base.

2. Plant New Seeds — Try, Test, and Explore

Once you’ve cleared old patterns, you have space to plant something new. The key? Approach it with curiosity, not perfectionism.

Some ideas:

Experiment with new movement methods, such as global strengthening or myofascial stretches.
Start a morning hydration ritual to prime your fascia health.
Explore mindfulness habits—short breathing sessions, gratitude logs, or reflective walks.

You don’t know which seeds will sprout without planting them. Every attempt—successful or otherwise—teaches you something useful about your body and mindset.

3. Tend Your Garden — Commit to Daily Care

Seeds don’t grow without consistent attention, and health works the same way.

Fascia stays supple, joints mobile, and energy high when you nourish your body daily:

Hydration: Aim for half your body weight in ounces of water, prioritizing mornings.
Movement: Regular, gentle posture work or ELDOA before intense activity.
Sunlight & Nature: Boost mood, hormones, and circulation by spending time outdoors.

Consistency beats intensity. Ten mindful minutes each day will outlast sporadic, all-out sessions.

4. Blossom with Generosity and Gratitude

Nature isn’t stingy—when conditions are right, everything blooms at once. When you’ve done your part, let go and enjoy the results.

That means celebrating wins, however small, and extending them outward:

Acknowledge physical improvements and share gratitude after each session.
Invite a friend to join a [HOLISTIC EXERCISE AND FITNESS PROGRAM] so they can grow alongside you.
Remember: abundant mindsets are sustainable mindsets.

Generosity and gratitude reduce stress, boost recovery, and make your health journey more fulfilling.

A Personal Note

Full disclosure: I don’t garden. If I get an extra afternoon, you’ll find me on a mountain trail rather than pruning roses. But the metaphor fits perfectly. Nature teaches us:

Prepare your environment.
Plant with curiosity.
Tend daily.
Share the results.

Spring’s essence is emergence—just as fascia responds to consistent, structured input, your body emerges stronger when given the right environment.

Now is the best time to create a personal renewal plan. Whether you want to restore mobility, increase functional strength, or realign physically and mentally, this season is your opportunity.

Start fresh today with a consultation or class at SolCore Fitness. The HOLISTIC EXERCISE AND FITNESS PROGRAM will help you put down strong roots for sustainable growth.

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

Find out more @

Apr 06 2023

Harness the Energy of Spring to Reach Your Health and Fitness Goals

Spring is a special season. Days grow longer, sunlight grows steadier, and temperatures invite us to step outside more often. In the natural world, growth accelerates because there’s an abundance of energy—plants soak in sunlight, animals become more active, and the whole environment feels like it’s humming.

That same natural rhythm is available to you, right now, no matter your age, background, or health history. At SolCore Fitness & Therapy, we know that momentum in your fitness journey comes from two key factors—energy and direction. In spring, nature hands you the energy. Your job is to decide where to send it.

Below, you’ll learn how to build your own “spring growth cycle” for your body, health, and mindset—rooted in fascia-focused, osteopathic principles, and backed by decades of coaching and client results.

Step 1: Identify Your Sources of Energy

In nature, plants get their main fuel from the sun. You do, too—but your full “energy ecosystem” includes both physical and mental recharge sources.

Think about what consistently restores you. For many people, these include:

Natural sunlight for vitamin D and mood support
Rest and relaxation (quality sleep, quiet reflection, balanced recovery days)
Eating fresh, nutrient-dense foods that truly fuel your body
Spending time with loved ones who uplift your energy
Engaging in practices that nourish your spirit, like meditation, art, or shared community activities
Exercises that balance and restore your body, not just push it harder

From an osteopathic and fascia health standpoint, these inputs are not optional. Fascia thrives when the body is hydrated, well-nourished, and regularly moved in diverse ways. Energy is both what you put into your body (food, movement, mindset) and what you remove from it (stress, toxins, unhelpful habits).

If you’re not sure where your “energy leaks” are, try this:
Track a week of your habits—bedtime, wake time, meals, time in nature, exercise, downtime. Then note how you feel each day. Patterns will appear quickly.

Step 2: Define Where You Want to Grow

Energy without direction just scatters. Spring is about channeling energy into areas that matter most.

Ask yourself: “If I had a surge of motivation and physical vitality this season, where would I want it to take me?” Your answer might involve:

A specific fitness milestone (run a 5K, master pull-ups, improve hiking endurance)
Postural correction to reduce discomfort, improve breathing, or align your body for better function
A new movement discipline such as ELDOA, myofascial stretching, or proprioceptive training
Integrating strength and mobility so your workouts build capacity without injury

Remember that fascia adapts best when inputs are specific and progressive. A vague goal (“get in shape”) dissipates energy. A clear, measurable goal (“walk briskly 30 minutes a day, improve hip mobility by 20% in three months”) focuses it.

Step 3: Reduce Distractions and Competing Demands

Every living system makes choices about where to allocate resources. In plants, energy can go into leaves, flowers, or reproduction—but not all at once at maximum output. The human body is no different.

If you want growth in fitness, you need to:

Cut down lesser priorities that drain time and energy without moving you toward your health goals
Limit distractions such as excessive screen time or activities that leave you feeling depleted
Protect recovery by scheduling it as intentionally as your workouts

Energy conservation is a form of resource management. From a coaching standpoint, many clients make the fastest progress not by adding more training, but by subtracting the things that compete with their body’s adaptation process.

Step 4: Create and Follow Your Plan of Action

Nature follows cycles: seeds sprout, stems grow upward, roots deepen. You need a training and lifestyle plan that does something similar—supports growth while reinforcing your foundation.

That could include:

Booking consistent workout sessions (personal training, semi-private classes, or at-home follow-alongs)
Structuring meals so you’re fueled for movement but not weighed down by low-quality energy sources
Pairing strength work with fascia mobility sessions so tissues adapt healthily

If you’re not sure where to start, the [HOLISTIC EXERCISE AND FITNESS PROGRAM] gives you a framework for progression that integrates osteopathic principles with functional strength and flexibility.

Step 5: Feed Energy Back into the System

Here’s the beautiful symmetry—when you start applying energy toward clear goals, those goals start returning energy in the form of progress, confidence, and momentum.

Example: Improving posture through targeted fascia stretching doesn’t just fix alignment—it makes breathing easier, workouts more efficient, and daily life less fatiguing. That returned energy can now be redirected into new challenges.

This is the core of the “circle of growth”:

Identify what fuels you
Direct it toward a clear, meaningful goal
Reap the benefits
Use those benefits to fuel further growth

Real Client Example

One SolCore client, Ben, started his spring with erratic energy—long workdays, little sunlight, and sporadic workouts. We focused first on his inputs: more sunlight walks, hydration, and weekly mobility sessions. His energy skyrocketed within weeks.

With that foundation, we shifted into targeted posture work and strength training. Not only did Ben reach his fitness milestone (a pain-free 10K), but his renewed energy spilled over into better focus at work and more time outdoors with his family. His “spring cycle” hasn’t stopped—he’s still growing, season after season.

Why Spring Works

From a science perspective, longer daylight hours affect your circadian rhythm—boosting serotonin, improving mood, and often making activity more appealing. Warmer temperatures loosen fascia and muscles faster, prepping you for safe, deeper movement.

But the deeper reason? Spring invites intention. Nature shows you exactly what happens when energy is combined with direction: growth you can see and feel.

If you’re ready to step into that growth cycle with a plan tailored to your fascia, posture, and movement needs, we can help.

Get started today with a consultation. We’ll help you harness spring’s energy, focus it on what matters most, and create changes that last beyond the season.

Check out the HOLISTIC EXERCISE AND FITNESS PROGRAM to start building your own cycle of sustained health and fitness growth.

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

Find out more @

Apr 06 2023

Success Is a Decision

People love to repeat the phrase, “Success is a journey, not a destination.” It’s true, but it’s incomplete. Success is also something much more immediate, much more personal: a decision.

This truth applies across every dimension of life—whether you’re working to correct a postural issue, build lifelong mobility, improve athletic performance, get out of chronic pain, advance your career, or strengthen your relationships.

In my decades of coaching, from Santa Fe locals in group classes to online clients around the world, I’ve seen it hundreds of times: the real turning point isn’t when a program starts or when the big results arrive. It’s when someone finally decides—deep down—that they are going to make this happen.

What “Success Is a Decision” Does NOT Mean

Before we dig into what this mindset looks like, let’s turn over a few myths:

You don’t get what you want by waiting for it to happen.
You don’t get what you want by hoping someone else gives it to you.
You don’t get what you want by quitting when things get difficult or progress is slower than you’d like.

Those approaches are passive. They depend on luck, external motivation, or flashes of inspiration that can disappear the moment stress or doubt show up.

Real success is active, owned, and deliberate.

The Three Commitments That Create Success

In health and fitness—especially in the fascia- and osteopathy-based programs we run—success tends to follow a very specific pattern of commitment.

1. Understand Your Motivations

Surface goals aren’t enough. “I want to lose weight” or “I want to feel better” might get you started, but deep, lasting motivation comes from knowing why these goals matter.

Maybe it’s:

Being able to hike with your spouse without pain
Staying strong and mobile enough to travel in retirement
Avoiding the limitations a parent or grandparent experienced

When the “why” is strong, it becomes fuel for every decision that follows—whether it’s drinking water instead of soda, showing up to a class, or doing your home program before bed.

2. Set Aligned, Informed Goals

Successful people do their research. They know the difference between flashy trends and time-tested methods. They ask for help from professionals, and they choose a plan that fits their body’s needs.

That might mean:

Choosing corrective exercise before high-impact training
Prioritizing posture and mobility before loading more weight
Following a progressive structure like the [HOLISTIC EXERCISE AND FITNESS PROGRAM], which integrates fascia care, strength, flexibility, and recovery

By aligning goals with reality—and with your body’s readiness—you remove major sources of frustration and injury.

3. Commit—And Keep Committing

Here’s the part most people misunderstand: Decision isn’t a one-time event. It’s something you continually reaffirm.

On days when you’re tired, busy, or unmotivated, you’ll be tempted to let the decision slide. That’s when you quietly repeat it to yourself: I’ve chosen this. I own this. I’m still doing this.

From a coaching standpoint, this repeated commitment is where transformation happens. Your fascia doesn’t remodel in a week. Strength, mobility, and postural corrections take consistent, repeated inputs. Every “yes” you say to your plan stacks, layer by layer, into the results you want.

Why Talent, Luck, and Hope Aren’t Enough

Sure, they help. But talent without hard work leads to inconsistency. Luck without preparation fizzles. Hope without action is just a feeling.

Even the rare individuals who seem “naturally” gifted succeed because they combine their advantages with planning, persistence, and discipline.

They:

Create systems for training and recovery
Track their progress and make adjustments when needed
Accept that discomfort and mistakes are part of the process
Stay “above” their emotions—using them for awareness, not as a reason to quit

The Champion’s Mindset

A champion’s mindset isn’t about arrogance or perfection. It’s about perspective. Champions know:

Doubt will show up, and it doesn’t mean stop.
Small, consistent improvements matter more than one big breakthrough.
Process goals—like completing three movement sessions a week—often matter more than outcome goals, especially at the start.
Emotions are feedback to manage, not commands to obey.

This mindset is essential for the kind of deep physical change we work on at SolCore—like reversing chronic movement patterns or opening tissues that have been tight for decades.

Success in Health Means Playing the Long Game

Biotensegrity, fascia remodeling, and neuromuscular re-education all require time. Sometimes weeks, sometimes months. In this way, health is like nature: you can’t rush a plant to grow faster by yanking at it. You give it the right conditions, over time, and let the process work.

The decision to succeed is what keeps you showing up for those conditions—even when you can’t see the results yet.

Client Story: Maria’s Turning Point

Maria came to me with years of hip and lower back discomfort. She’d tried workouts before but always dropped off after a month or two. This time, she decided it would be different.

Her “decision moment” came after we talked about her real motivation—being able to play with her grandkids without fearing pain or stiffness. Armed with that why, she chose to follow my program fully: showing up to semi-private sessions twice a week, hydrating daily, and practicing her home stretches.

There were setbacks, weeks when progress felt slow. But she kept reaffirming her choice to succeed. Six months later, not only was she pain-free, but she was hiking again for the first time in years.

Turning Decision Into Daily Action

Here’s how you can apply this same principle:

Write your goal and your “why” — put it where you see it every day.
Choose one or two specific behaviors that directly support that goal.
Decide to do them—and do them, even on low-motivation days.
Track your wins weekly, not just your setbacks.
Get coaching and accountability to help you stay on course during inevitable dips.

Remember: Success Is Many Decisions

While there’s a first “line in the sand” moment where you commit, success is sustained by countless small choices afterward. Drink water instead of soda. Do your stretches before bed instead of skipping them. Go to your class even if it’s raining.

Each decision reinforces the identity of someone who follows through. And that identity creates results.

If you’re ready to stop waiting and start deciding, we can help. The HOLISTIC EXERCISE AND FITNESS PROGRAM is designed to support that decision—with expert assessment, a progressive plan, and ongoing guidance to make every next “yes” easier.

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

Find out more @

Apr 06 2023

What Are Your Daily Non-Negotiables?

Some days spin out of control before you’ve even finished your morning coffee. True for you too? You start with the best intentions—fitness class on the calendar, a fridge full of veggies, a commitment to make time for your body and mind. Then life barges in: work deadlines, family stuff, traffic, unexpected tasks. Suddenly, the healthy lunch gets swapped for something quick, and your movement plan is set aside “just for today.”

This used to happen to me a lot more often before I implemented my “Sacred 3”—a short, fiercely-guarded list of non-negotiable daily habits. These little anchors don’t require perfection or hours of time, just unwavering commitment, no matter what the day brings.

What Are Daily Non-Negotiables?

Daily non-negotiables are the bare-minimum habits you protect no matter how busy life gets. They’re the small actions that, over time, move you forward—holding back the chaos of busy weeks and stressful moments.

For me, “non-negotiable” means no excuses, no skipping, even on days when everything else feels like it’s slipping. Miss a workout? Yes, sometimes. Miss a Sacred 3? Not a chance.

Why Choose Only a Few?

Willpower is finite. Decision fatigue is real. Research shows that sticking to a handful of deeply-ingrained habits is much more sustainable than aiming for a huge “to-do” list that collapses under daily pressure.

Your non-negotiables are your baseline. Even if everything else drops off for a day, you’ll know you still did something positive for your health, your mind, or your resilience.

How to Choose Your Sacred 3

Start with Awareness.
List all the healthful actions you do or wish you did daily: movement, hydration, gratitude, posture checks, meditation, mindful eating, mobility practices, etc.
Get Realistic.
Look back over last week or month. What kind of “unexpected” disruptions tend to pop up in your life? Accept that they’ll be back. Your 3 need to survive the messiest, longest, most unpredictable days.
Choose 1 to 3 that truly matter.
Don’t pick what sounds best—pick what’s most meaningful, effective, and realistic for you. They might be:

Drinking enough water
- Walking outside every day, even for just 10 minutes
- Five minutes of deep breathing or body scanning
- Eating one serving of vegetables at lunch
- A short daily stretch or posture reset
- Naming something you’re grateful for

Write them down.
Put your list somewhere visible: on your phone, bathroom mirror, kitchen counter.
Defend them with passion.
Treat these habits as sacred. Don’t negotiate with yourself; don’t rationalize skipping; don’t wait for the “perfect” day to begin.

The Power of Simplicity

Consistency over complication wins every time. It’s not about making your daily routine hard—it’s about making it automatic. The “Sacred 3” concept works because it’s:

Simple to remember and execute
Strong enough to keep you grounded on tough days
Flexible—if you travel or your calendar explodes, these habits stay intact

Real-Life Example: Sacred 3 in Action

A SolCore Fitness client, Damon, was struggling with a sense of overwhelm. Every time life got hectic, his workouts vanished, meals fell apart, and his mindset spiraled. Together, we built his Sacred 3:

Drink 40oz of water by lunch
Spend three minutes each morning on thoracic mobility
Write down one thing he’s grateful for before sleep

After one month, Damon reported fewer days lost to stress spirals and better focus during the rest of his training. His numbers in the [HOLISTIC EXERCISE AND FITNESS PROGRAM] started to climb—not because of heroic effort, but because steady daily habits built confidence and momentum.

What If Your Day Still Falls Apart?

Life happens. You’ll still have those days where everything feels out of control. That’s exactly when your Sacred 3 matter most. On those days, doing these few things gives you a sense of agency and self-trust—you kept your promise, no matter what else slipped.

Over time, you’ll notice something: the more days you honor your non-negotiables, the less often chaos derails your entire plan. Instead, you’ll ride through the wildest seasons with your foundation secure.

Examples to Get You Started

Hydrate as soon as you wake up (before coffee or breakfast)
Stand outdoors for five minutes, even if it’s just on the porch
Five deep breaths when you’re stopped at red lights
Five-minute mobility flow in the evening
Eat a portion of greens or veggies at every lunch
Text a friend or loved one simply to check in

But don’t let my list dictate yours. The “right” Sacred 3 are the ones you will actually do.

The SolCore Perspective

Holistic health and resilience are built from the ground up. When you give your body and mind steady, daily inputs—whether it’s hydration for your fascia, sunlight and breath for your mood, or intention for your mindset—you’re honoring the same principles we teach in every [HOLISTIC EXERCISE AND FITNESS PROGRAM]: consistency, adaptability, and self-awareness.

Call to Action

Ready to anchor your days and see real progress? Start with your Sacred 3. And if you want support building the rest of your habits—so you can thrive through every season—ask us about the [HOLISTIC EXERCISE AND FITNESS PROGRAM].

Create your list. Post it where you’ll see it. Protect it fiercely. Over time, this one decision will change everything else.

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

Find out more @

Mar 31 2023

What’s Your Big, Unrealized Dream?

I believe in dreams.
And here’s the thing—they’re not just about the dreaming. They’re about the doing.

If you’ve carried a big, unaccomplished dream around for years—maybe even decades—what’s really been holding you back? Is it time? Confidence? Fear? Not knowing where to start?

The truth is, the gap between where you are now and living that dream is made up of a million small decisions, consistent actions, and a deep willingness to keep going when it gets uncomfortable.

So, here’s the challenge: decide that your dream is not only possible, but inevitable.
From this moment forward, treat it not as a “what if” but as a “when.”

In my work coaching people to move without pain, build real strength, and regain vitality they thought was gone forever, I’ve seen that the turning point is almost always the same. It’s when they stop toying with the dream and start actively pursuing it.

Here’s how to do that for yourself in five powerful steps.

1. Dream Big – REALLY Big

Give yourself permission to think without limits. Put aside the voice in your head that tries to calculate what’s “realistic” before you’ve even dared to imagine it.

Daydream without judgment.
Write in your journal.
Meditate or pray.
Let your thoughts wander during a long walk or while sitting in the sunshine.

This stage is about possibility, not practicality. Don’t shrink the dream because it scares you. In fact, if it feels a little scary, you might be on the right track.

In fitness, I’ve had clients start by thinking their goal was simply to “feel a little better.” After some open dreaming, that small goal transformed into “hike the Inca Trail” or “compete in masters swimming” or “travel the world without fearing physical limitations.”

Let yourself imagine without restriction.

2. Get Real – Ground the Vision

Dreaming is the spark, but if you leave it there, you’re just holding an unlit firework. The next step is to anchor your vision in reality—your values, your current life, and the steps actually required.

This doesn’t mean lowering your standards. It means turning vague ideas into achievable, strategic targets.

Ask yourself:

Why does this matter to me?
How will my life be different if I achieve it?
Does it align with my core values?
What constraints (time, resources, health) do I have to work with—and how will I navigate them?

Without that grounding, the dream stays an airy “someday.” With it, you now have a compass.

3. Make a Plan – One Bite at a Time

The old joke asks, “How do you eat an elephant?” One bite at a time.

Break your dream into digestible, measurable milestones. If your dream is to run the Boston Marathon, start by researching qualification standards and building a sustainable training schedule. If your dream is to be pain-free and active again, start by identifying and correcting the obstacles—maybe it’s posture, fascia tension, nutritional support, or daily habits.

We do this exact process in the [HOLISTIC EXERCISE AND FITNESS PROGRAM]:

First, evaluate where you are now.
Then, structure small, logical steps that build on each other.
Each step is clear and measurable, so you can check off wins along the way.

The plan turns “someday” into “starting now.”

4. Do Your Research – Learn, Adapt, and Anticipate

Often, once you start exploring your dream, you’ll discover helpful variations or adjustments that make it even more powerful—and more achievable.

Research might include:

Talking with people who’ve already done what you want to do.
Learning what pitfalls or roadblocks they faced (so you can navigate around them).
Understanding the rules of the game—whether it’s a sport’s qualification standards, the requirements of a license, or the prerequisites for a career shift.

And here are two critical pieces most people avoid:
💥 Acknowledge fear. It will show up—fear of failure, fear of success, fear of looking foolish. Naming it reduces its power.
💥 Anticipate setbacks. No dream worth having is a straight-line climb. Mentally rehearsing how you’ll respond to struggles builds resilience.

5. Put in the Work – Consistently

Dreams don’t materialize just because you “really want it” or you’re “thinking positively.” They require effort—often long-term, often unglamorous effort.

This is where most people drop off, because it’s not about inspiration anymore; it’s about execution.

Commit to:

Showing up for your plan even when motivation is low.
Repeating foundational movements, habits, or practices until they become automatic.
Tracking your progress to stay motivated and make adjustments.

Remember, fascia doesn’t remodel overnight. Endurance doesn’t build in a week. Mobility, strength, and resilience are the product of many small, consistent inputs over time.

6. Enlist Support – Build Your Dream Team

Every major dream benefits from community. Surround yourself with people who believe in your vision, encourage your progress, and—importantly—hold you accountable.

That might include:

Family and friends who genuinely want you to succeed
Mentors or role models who’ve already walked the path
Coaches who can shorten your learning curve and prevent costly mistakes
A peer group with similar goals to share the wins and the struggles

In our programs, I’ve seen clients multiply their progress just by being around others who are also committed to change. Energy and momentum are contagious.

Real-World Example

Take Lisa, one of our members. Her dream was to return to long-distance hiking after years of recurring knee pain. At first, she saw this as unlikely—”I’m too far gone,” she said. But by daring to dream, grounding it in a real-world plan, breaking it into smaller movement-based goals, doing the necessary fascia and posture work, and staying consistent, she’s now booked a hiking trip through Patagonia next year.

Her comment to me last week summed it up: “The dream was always there. The difference was deciding it would happen.”

The Dream Cycle: From Vision to Reality

Think of achieving your dream like the training cycle we use at SolCore:

Envision → 2. Assess → 3. Plan → 4. Execute → 5. Adapt → 6. Maintain → 7. Evolve

Each loop through the cycle takes you higher. Whether you’re restoring movement, mastering a skill, or aiming for something grand in your personal life, the cycle is the same.

Call to Action

So, what’s your big, unrealized dream?
Are you ready to stop only dreaming and start doing?

Let’s create the conditions for success—just like we do for your body with the [HOLISTIC EXERCISE AND FITNESS PROGRAM]. I’ll help you map the steps, stay on course, and turn your dream from “someday” into reality.

The moment you decide, the path begins.

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

Find out more @

Mar 30 2023

Water and Fascia: The Overlooked Connection in Health & Fitness

You’ve heard it a million times: “Drink more water!” But what if I told you that simply chugging more bottles isn’t the only solution to keeping your body healthy, flexible, and resilient? What if the quality of your movement and the way you train actually determine how well that water is used inside your system?

Let’s break down why water is so fundamental—and why your fascia is the missing link most health and fitness programs ignore.

Water: The Essential Ingredient for Function

Every living process in your body depends on water. Just a tiny drop in hydration levels can affect energy, focus, strength, and even joint function.

But here’s where most advice stops short:

It’s not just about drinking enough.
It’s about how your body moves water through your blood, lymph, and—most importantly—fascia.

When your soft tissues are well hydrated, your muscles contract smoothly, joints move easily, and nutrients get delivered efficiently. Soft tissue, especially your fascia network, needs to be both pliable and well-lubricated to do its job.

Why Fascia Deserves Your Attention

Fascia is a vast, interconnected web of tissue wrapping, dividing, and supporting every muscle, bone, nerve, and organ in your body. It’s like internal “cling film”—but intelligent, adaptable, and crucial for movement AND health.

Fascia channels water: It acts as both a reservoir and a transportation system, shuttling nutrients and eliminating waste at a micro level.
Fascia is sensitive to hydration: When dehydrated, fascia becomes sticky, thick, and less elastic, making you feel stiff, achy, or tired.
Fascia responds to gentle movement, not brute force: Aggressive techniques like foam rolling or Graston can damage the tiny tubes and layers of fascia, limiting water flow instead of improving it.

The Right Way to Train for Fascia and Water Flow

Instead of attacking your body with hard rollers, metal tools, or punishing stretches, SolCore’s approach emphasizes:

Myofascial stretching
ELDOA
Pumping therapy
Fascial normalization treatments

These techniques let your tissues “move water” naturally, keeping fascia supple, allowing blood and lymphatic fluids to flow, and helping you recover faster and move more freely.

The goal: Keep the fascia network soft, glideable, and hydrated—never compressed or “crushed.”

Why Simple Hydration Isn’t Enough

Yes, you NEED to drink plenty of water. Most people don’t even come close! Here’s why that’s only step one:

If you drink water and then sit all day, your fluids get stagnant—especially in your fascia, which thrives on gentle mechanical movement.
Good hydration + fascia-focused movement = real absorption and healthy tissue function.
If your blood and lymph get sludgy or viscous, your body’s ability to “clean out” waste and deliver nutrition suffers—leaving you chronically inflamed, sore, or tired.

Strategies for Real Hydration and Mobility Gains

Hydrate Consistently
Start and end each day with water. Target half your weight (in ounces) daily, adjusting for exercise and heat.
Move the Right Way
Include fascia-friendly routines—like [MYOFASCIAL STRETCHING: THE BEST TOTAL BODY ACTIVE STRETCHES]—that encourage soft tissue gliding and water flow. Even a 15–20 minute daily session rewires your body’s water “channels.”
Avoid Damaging Techniques
Skip harsh foam rolling or metal-tool scrapes. They crush the very structures you want to support. Instead, use therapy and stretching practices that amplify movement through the tissue, not against it.
Get Professional Treatments
Consider therapies like ELDOA or pumping for targeted areas—these boost joint health and help tissues “drink up” water, especially if you’re recovering from injury or high stress.
Mind Your Lymph
Gentle, rhythmic movement (walking, stretching, deep breathing) helps move lymphatic fluid, which is up to 96% water and essential for immune health and detoxification.

Client Story: How Sara Turned Around Her Mobility

Sara, a dedicated runner, came to SolCore complaining of persistent tightness and slow recovery. She thought she was drinking enough water, but her soft tissue was stiff and her energy lagged. A quick audit showed that her mobility routine was almost all foam rolling and static stretches—none of which helped her fascia move water!

We switched her to myofascial stretching and regular ELDOA, added targeted fascia pumping exercises, and encouraged constant, gentle movement throughout her day. Within two weeks, Sara reported looser joints, fewer aches, and better runs. It wasn’t just more water—it was the right use of water in her system.

Why “Water & Fascia” Is a Foundational Principle at SolCore

We don’t treat hydration as a side note. For us, water and fascia are pillars. Every program—personal training, semi-private, or group class—builds mobility and health on this truth:

Hydrated fascia equals better nutrient delivery, better recovery, and more resilient movement.
The best exercise programs intentionally protect and enhance your fascia, rather than wear it down.

Our [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed to honor this principle, blending myofascial stretching, osteopathic manual therapy, and mobility work—creating sustainable, pain-free fitness.

Call to Action

It’s time to rethink “hydration” and make water work FOR you. Ditch harsh recovery techniques; focus on smart, fascia-friendly movement and consistent water intake.

Want step-by-step guidance? See how the [MYOFASCIAL STRETCHING: THE BEST TOTAL BODY ACTIVE STRETCHES] can revolutionize your daily routine—or schedule a consult to get a plan tailored to your unique needs.

Your fascia will thank you. Your joints and mind will too.

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

Find out more @

Mar 30 2023

March 30, 2023 Recorded Live Q & A

Mar 29 2023

Not Your Problem: Why Other People’s Opinions Don’t Belong in Your Health Journey

Have you ever noticed that the moment you make a positive change, there’s always someone ready to rain on your parade?

You get a new haircut and someone says it’s too short.
You buy a new car and someone tells you it’s overpriced.
You start eating healthier or exercising, and someone insists “that diet doesn’t work” or “you’re going to hurt yourself.”

Sometimes, it can feel like everything you do comes with a side of unsolicited criticism. And while part of that might just be human nature—including our tendency toward skepticism—it’s also a trap you can choose to step out of.

Because here’s the truth: When it comes to your health and fitness goals, there is only one opinion that matters—yours.

Once you accept this, it becomes extremely freeing. Let’s break it down.

Why People React Negatively to Your Changes

Most people’s negative comments have much less to do with you and much more to do with them. These reactions often come from:

Insecurity: Your progress shines a light on what they’re not doing for themselves.
Fear of change: If you change, it can disrupt the “comfort zone” of relationships or habits they’ve come to expect.
Projection: They share their personal doubts and past failures, not universal truths.
Habit: Some people just have a reflex to point out the downside of everything.

From a coaching perspective at SolCore Fitness, I see this frequently when someone begins a new [HOLISTIC EXERCISE AND FITNESS PROGRAM]. Friends or family—often well-meaning—warn them it’s “too much” or “won’t work.” These comments are often rooted in misinformation or resistance to the idea that better health requires commitment.

Why You Shouldn’t Take it Personally

If you’ve ever heard the physics principle, “For every action, there is an equal and opposite reaction,” you can apply it here. The “reaction” to your positive change isn’t necessarily an accurate mirror—it’s just movement in the opposite direction.

Taking it personally twists you up inside and steals emotional energy you could be using to stay consistent with your goals. Your fascia doesn’t care what anyone else thinks—it responds only to your consistent, intentional movement and care.

When Their Opinion Might Matter

There’s one big exception: if your personal change directly affects someone else’s safety, well-being, or shared responsibilities, their input may be valid. For example:

Adjusting your household food budget could affect your family.
Changing your schedule drastically might impact family duties.
Training for an event could require conversations about time and commitments.

Outside of those areas? Their disapproval is their problem to manage, not yours.

How to Build a “Not Your Problem” Mindset

1. Get Clear on Your “Why”

The stronger your reason for pursuing your health goal, the easier it is to ignore outside noise. Is it to move without pain? Be more active with your kids? Reverse years of wear and tear? When you know your why, other opinions lose their power.

2. Choose Evidence Over Opinions

If someone says, “That stretching program won’t work,” but your posture feels better, your back pain has decreased, and your strength is improving—whose data should you trust? Your lived experience is more reliable than their unsupported judgment.

3. Practice Boundary Statements

You don’t have to debate or justify your decisions. Simple responses like:

“This works for me, thanks.”
“I appreciate you caring, but I’m committed to this.”

These keep the conversation from turning into a tug-of-war.

4. Surround Yourself with Supportive Voices

Build a circle of friends, workout partners, or coaches who encourage your growth. As you’ll experience in the [HOLISTIC EXERCISE AND FITNESS PROGRAM], being around people who speak the same “health language” gives you momentum—and insulation from critics.

A Real-World Example from SolCore

A client of mine, Mark, started a posture and mobility program after years of lower back tension. Within a month, coworkers began joking about his “strange stretches” during breaks. In the past, Mark admitted, the teasing would have made him quit.

But this time, he was anchored in his goals: avoiding surgery and enjoying hiking again. He politely deflected comments (“It’s working—my back feels better than it has in years”), and stayed the course. Six months later, those same coworkers were asking him for advice. That’s the power of not letting other people’s discomfort derail your path.

What Happens When You Keep Chasing Approval

If you linger in the trap of trying to please everyone:

Your decisions become inconsistent, pulled in multiple directions.
You waste time overexplaining or defending your choices instead of doing the work.
Progress slows because you’re acting from avoidance instead of intention.

Over time, this can create resentment toward both yourself and the people you’ve let sway you.

Choosing Yourself—Every Time

Choosing your health might make others uncomfortable, but you are not responsible for managing their feelings about your choices. You ARE responsible for your own well-being.

When people criticize:

Pause, breathe, and remind yourself of your why
Consider if there’s any constructive insight hidden in their words
If not, let it pass without taking it on as your burden

The Takeaway

In life—and especially in fitness—you will always encounter voices telling you what won’t work, what you should change, or how you should be doing it “their way.”

When it comes to your body, health, and future capabilities, those voices don’t get a vote unless you invite them in. The only one with a permanent seat at the table is you.

If you can internalize this truth now, you’ll free up massive amounts of energy, keep your consistency intact, and enjoy your results without guilt.

Call to Action

Are you ready to put your health first and keep it there—no matter what anyone else thinks? The [HOLISTIC EXERCISE AND FITNESS PROGRAM] is built to help you stay focused, committed, and confident while making progress that speaks louder than words.

Decide today that your results belong to you, and you don’t have to apologize for them.

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

Find out more @

Mar 25 2023

Your Best Investment Is … YOU!

Growing up, most of us were told to value generosity, to put others first, to give freely. And for good reason kindness, empathy, and thoughtfulness shape healthy families and strong communities.

But what about the lesson no one really taught us: that investing in yourself isn’t selfish? In fact, it’s a requirement for a healthy, meaningful, and energized life.

Are You “Over-Taught” to Give?

There’s a fine line between thoughtful giving and self-neglect. Many high-achievers, parents, business leaders, and caregivers wake up one day and realize that the very habits that made them “good people”—always giving, always serving—have left little left for themselves.

You rush to meet every need for family and friends but leave your own exercise, nutrition, or sleep for “when there’s time.” You pay for music lessons or gym memberships for others, then scrimp on your own growth and health. Eventually, the tank empties—physically, emotionally, and even spiritually.

Truth bomb: You can’t give from an empty cup.

Self-Care Is Not Selfish It’s Adulting

Caring for yourself is not self-indulgence; it’s self-respect and adult responsibility. The body and mind are adaptive systems—if you neglect their needs, eventually something will break down.

What does self-investment look like?

Scheduling (and protecting) time for your [HOLISTIC EXERCISE AND FITNESS PROGRAM], even when work is busy.
Spending real money on expert coaching, therapy, or quality food that restores you, not just “making do” with leftovers or whatever’s on sale.
Saying “no” to non-essential commitments so you have “yes” available for your needs.
Setting aside moments for rest, spiritual practices, movement—without guilt or apology.

Remember, you are not being selfish when you prioritize your health. You are honoring your primary responsibility: to steward your own body, mind, and capacity for living.

Every Dollar (and Minute) Spent on Health Is Multiplied

Let’s get practical. We’ve all been taught to value investments—real estate, retirement plans, education for our kids, experiences for our families. All worthwhile.

But here’s the catch: those investments pay dividends only if you’re healthy enough to enjoy them.

The cost of neglecting your health—skipped checkups, unused gym memberships, years of sedentary living—shows up later with high interest:

Chronic pain and inflammation
Diminished mobility or energy
High healthcare bills
Regret over missed memories or adventures

Conversely, every dollar you invest in quality coaching, movement, fascia-focused therapy, or nutritious food is returned tenfold in energy, reduced pain, stress resilience, and years added to your “prime time”.

Your Daily Actions Build Your “Life Account”

It’s not just about money, either. Every positive action is a deposit in your “life account”—and negative choices are a withdrawal.

Choosing water over soda
Stretching instead of scrolling
Investing thirty minutes in movement, even when busy
Opting for an hour of quality rest instead of more to-do’s

Over time, these micro-decisions add massive compound interest.

What Are You Really Valuing?

Look at your calendar and bank statement. Where your money and time go tells the truth about your priorities. If your future health and happiness aren’t making the cut, it’s time to reorder—even (and especially) if you’ve been over-giving to others.

Trick question: What could possibly be more valuable than your health?
Correct answer: Nothing. Your health is the root of everything else—your ability to give to others, to chase dreams, to recover from setbacks, to enjoy the life you’re building.

Real Client Story: Jenny’s Turnaround

Jenny, a longtime client at SolCore, spent years putting everyone else’s needs first. She drove her kids to activities, led PTA projects, managed family finances, and worked part time—leaving her own health “for later.” It took a persistent back pain and a close friend’s illness to push her finally to invest in a [HOLISTIC EXERCISE AND FITNESS PROGRAM].

Within weeks, as she carved out real time (and yes, money) for herself, Jenny noticed not only better movement and less pain, but improvements in her energy, mood, and ability to be present for her family. Her only regret? “I wish I had learned to see myself as worthy years ago. Everything else is better when I put myself on the priority list.”

How to Shift from Self-Neglect to Self-Investment

Audit your current investments: What are you spending time and money on? What does it actually deliver in terms of well-being and energy?
Reframe self-care as stewardship: You are the only person who can build, protect, and enjoy your body. No one else can do it for you.
Block out time and budget for YOU: Schedule your movement, therapy, meal prep—just like you’d schedule a doctor’s visit or kids’ lessons.
Ignore the guilt: The urge to people-please is powerful but misplaced. Remind yourself: better you = better for everyone around you.
Track small wins: Every healthy action is a deposit. Watch your “life balance” grow.

Your Legacy Is Your Health

No investment pays off like the ability to live, move, give, and love—pain-free, with all your energy, for as long as possible. Want to support your loved ones in the future? Show up as your best self, now.

Call to Action

What’s one way today you can invest in your health?
What would your life (and family) look like if you started treating health as Priority #1?
Let us help you start: the [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed to support your growth, longevity, and most valuable ambitions—because nothing is more precious than you.

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

Find out more @

Mar 21 2023

How to Slow Down Time and Savor Your Life

Wow didn’t it feel like the holidays were just here? Suddenly, the calendar says March, spring is arriving, and the pace of life doesn’t seem to be slowing down.

If time often feels like it’s slipping through your fingers, you’re not alone. Between work deadlines, family responsibilities, and the constant pull of notifications and to-dos, it’s easy to go on autopilot. The days blur together, and before you know it, seasons, years, and even entire decades have passed.

But here’s the thing: you can make time feel fuller. With just a few intentional habits, you can slow down your perception of time, feel more present, and make sure you’re living a life that’s richer—not just faster.

These are the same principles I teach in the [HOLISTIC EXERCISE AND FITNESS PROGRAM]—because in both health and life, awareness + consistency + intentional planning is what transforms outcomes.

We live in a digital-first world, but sometimes the most effective tools are the simplest.

While phone calendars are convenient for setting reminders, they often keep you zoomed into the day or week. A paper calendar or wall planner offers something different:

A panoramic view of weeks and months ahead
A daily visual reminder that “two months away” isn’t very far
Physical interaction—writing things down deepens memory and commitment

In health and fitness, visibility matters. Just as tracking workouts improves compliance, mapping out your time in a tangible way reinforces the reality that days and weeks are valuable resources.

Pro Tip: Use your paper calendar to block non-negotiable activities—like movement sessions, self-care routines, or family events—so they aren’t edged out by “urgent” but less important tasks.

2. Set Small Goals That Lead to Bigger Dreams

Long-term goals are essential. But the path to them must travel through smaller, achievable milestones—ones you can celebrate regularly.

These could be:

Signing up for a local 5K to ignite your workout routine
Fitting into a favorite outfit comfortably by a specific month
Saving a set amount towards a dream vacation
Completing one month of mobility work without missing a session

Your brain craves accomplishment. Hitting milestones activates your reward system, increasing motivation and cementing new behaviors into habits.

In fascia-focused training, for example, you won’t see total transformation from a single ELDOA session—but a month of consistent practice can loosen tight joints, improve posture, and make you feel decades younger. Celebrating that progress boosts your resolve to keep going.

3. Plan for Joy

We often plan for work, chores, and errands—but joy gets squeezed into “whatever’s left.” Make joy a priority by putting fun and meaningful events directly into your calendar.

That could mean:

Booking vacations early, so you can savor the anticipation
Scheduling dinners with friends instead of pushing them off for “when things slow down”
Enrolling in a class or workshop that excites you

Anticipation is powerful—research shows looking forward to something enjoyable actually increases happiness in the days or weeks before it happens.

4. Welcome the Passage of Time

Let’s be real: no one can stop the clock. But you have a choice in how you experience each passing year.

You might sometimes long for a previous age, resent changes in your appearance, or wish you could go back. Instead, reframe aging as something to be embraced:

Every year you’ve lived is proof of resilience and growth
Your current body, mind, and life are the only ones you can inhabit—why waste today longing for yesterday?
Maturity brings clarity that youth rarely offers

From a coaching perspective, I’ve seen clients in their 50s, 60s, and beyond hit strength and mobility levels they never achieved in their 20s—because now, they’re intentional.

Whatever age you are is infinitely better than the past—because it’s yours to live right now.

5. Cherish Rituals and Holidays

Rituals keep us connected—to loved ones, to our cultural or spiritual heritage, and to ourselves.

Participating in traditions, whether that’s annual holidays, seasonal hikes, family dinners, or reflective practices, creates emotional “anchors” in time. They give life rhythm and meaning.

Don’t underestimate the power of marking special days, even in small ways. They remind you that life isn’t just a straight line from one task to the next—it’s a collection of moments worth pausing for.

6. Focus on What Successful People Do

Many high-performing people—whether in fitness, business, or personal happiness—share common habits:

They exercise and eat nourishing food consistently
They read, learn, and keep their minds engaged
They volunteer or give back in meaningful ways
They actively enjoy hobbies that rejuvenate them
They cherish time with loved ones
They refuse to measure themselves against others

By following these examples, you shift your focus from comparison (which drains you) to personal growth (which energizes you).

7. Be Kind to Yourself When Life Gets Messy

Even with the best planning, setbacks happen—illness, disappointment, bad news. The seasons of life won’t all look the same.

When these moments come:

Accept them without turning against yourself
See them as temporary dips, not defining failures
Adjust your plans with flexibility, not shame

Consistency in life (and in programs like the [HOLISTIC EXERCISE AND FITNESS PROGRAM]) isn’t about perfection—it’s about coming back after being knocked off course, again and again.

A Coaching Perspective on Time and Presence

In my own coaching journey, I see time as both finite and flexible. We can’t add hours to a day, but we can stretch the experience of those hours with full attention.

When a client truly engages in a fascia-focused session—feeling each posture, sensing the change in their tissues—they’re not just “getting exercise done.” They’re slowing time in that moment by inhabiting it fully.

This is the same in life. The more present we are, the longer and richer our days feel.

Call to Action

Spring is a season of renewal and clarity. As you look toward summer—and even next year—ask yourself:

What experiences do I want to anticipate?
What small goals will make me proud along the way?
How can I be more present in this day, right now?

You have the power to make every month count. The [HOLISTIC EXERCISE AND FITNESS PROGRAM] can help you align your time, your energy, and your health so each season builds toward your goals instead of slipping by unnoticed.

Live fully. Move intentionally. And make time serve you.

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

Find out more @

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