SolCoreFitness

Sep 26 2022

I Am Not Invulnerable

I guess I should take it as a compliment when clients and members look at me and assume the program I teach came easy for me. Sometimes, I must seem like a superhero “I’m Batman!” but the truth couldn’t be more different.

I’m just a regular guy who loves being active and, like many, found myself dealing with injuries, pain, and stiffness. I tried everything I could find—new routines, traditional therapies, popular fitness trends—but nothing brought me sustained results. That’s when I doubled down on searching for real answers and correcting my pain.

Every step I ask clients to take, I’ve done myself. I’ve felt soreness in places I didn’t know existed. I’ve sat on the floor, unmotivated to do my rehab “homework.” More often than I care to admit, I’ve thought, “There’s no way I can actually pull this off.”

If I have one true “superpower,” it’s my curiosity and obsessiveness to find out what really works—no matter how many dead ends I hit along the way. When I first got hurt and started searching for solutions, what I found was that most programs and services hit a wall of dogma. They helped up to a certain point, then stalled out—or worse, set me back further.

But here’s the key: If you keep searching with an open mind, believing a solution is out there, you will find it. That’s how I landed on Osteopathy and a holistic approach to fitness and therapy. I stopped following the crowd and started following what actually worked for my unique situation.

At the end of the day, I’m not a superhero. I’m just a guy who wanted to live pain-free and fully and was willing to do the work, learn, and stay curious along the way.

P.S. If you see yourself in my story tired of pain, tired of endless searching I want to help you shorten that journey. Learn more about our approach with [Personal Training and Manual Therapy] and discover how a science-based, individualized program can help you get back to the full, active life you love.
If you’d like to talk directly about your pain and next steps, you can also book a free discovery call here.

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

Find out more @

Sep 22 2022

I Wish I Knew This About The Shoulders Earlier😫

Back in my college football days, I dealt with some seriously bad shoulders. Like most people, I went through the usual routine: physical therapy, a pile of standard exercises, and following every recommendation I got. I stuck with it for quite a while long enough to make some progress, but not enough to truly get my shoulders working right again.

Here’s what I wish I’d known earlier: The routine exercises everyone gives you are missing a critical piece. My PT kept having me do internal and external rotations to “fix” the issue, and while that got me part of the way, it didn’t restore full function. I could move my shoulders, but not comfortably or effectively for everyday life.

What most people—and a lot of professionals—forget is that real shoulder health doesn’t just come down to those basic moves. The core of the problem is almost always related to posture and the position of your shoulder blades and head. If your posture means your shoulders round forward, you can’t move your arms the way you need to. Your head drifts forward, your back stops supporting you, and your movements get limited.

The real solution? You have to build up the muscles between your shoulder blades like your rhomboids and lower trapezius to keep your shoulders pulled back and in proper position. Only then can you actually restore full, healthy movement.

Those standard exercises help a bit, but for real results, you have to target the right muscles. That means getting on the ground, learning the biomechanics of the scapula, and making sure your arms and back work together the way nature intended. When you get this right, you’ll instantly feel the difference: more freedom, more range, less pain.

If you’re ready to skip the years of trial and error and get right to the heart of healthy, pain-free shoulder movement, make sure you check out [Segmental Muscle Strengthening] for a step-by-step approach.

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

Find out more @

Sep 20 2022

Self-care? Check!

Life gets hard sometimes, doesn’t it? Overwhelming sometimes, too. Or just well, A LOT, right?
Between the stresses of daily living and trying to make smart improvements, you can forget to press the “pause” button every day to take care of yourself.

That’s why I want to talk about making a Self-Care Checklist to help.

Now, let me emphasize that there’s not “one size fits all” approach to self-care, the activities you deliberately practice on a regular basis to promote your overall wellbeing.
But I want you to consider these categories and how they apply to your life, routines, and desires. Make a list of what resonates for you, particularly the needs that are currently going unmet. We’ll use that list to create your own personal self-care checklist.

Physical. These needs include general health, exercise, diet, and sleep. Do you need to schedule time daily to exercise? Do you need to get on a corrective exercise program so that your body can keep up with the life you want to live? Eat more fresh vegetables every day?
Emotional. Take time each day for mindfulness or meditation to check in with your emotions. Don’t judge yourself for any need or desire. Write in a journal. Speak to a trusted counselor. Express affection – and your need for it. Take time FOR YOURSELF — away from work, the kids and your partner.
Financial. If you’re anxious about money, then start making a budget and tracking your resources and expenses. Check with a financial adviser to make sure you’re planning for retirement appropriately. If you have a short-term savings goal, make the deposits on schedule. Whatever the worry is, taking action will help. Getting a hold of your financials will allow you to allocate your resources to goals that make your life more fulfilling.
Personal growth. Some people want to study for a degree or certification. Some want to enroll in a spiritual program, learn an instrument or language, or go to a seminar. Lifelong learning is essential, so do what you need to do for your intellectual or professional ambitions.
Social connections. We all need each other — whether it’s family, friends, a religious community, or some other group. A lot of people feel adrift at some points in their lives, and it’s important to make the effort to connect. So, call or write someone you care about. Let them know you’re thinking about them.
Nature. Try to spend time outdoors every day. Go for a walk, play with the dog, wash your car… the sun and air will do you good.
The basics. Simple habits like brushing teeth, showering, going for regular health checkups, and keeping a clean house are important to maintain. If you find yourself slipping on any of these, stop yourself and remember to get back on track. In the speech “Make Your Bed,” Admiral William H. McRaven said that if you make your bed in the morning you will have accomplished the first task of the day.😀

Now review the list you’ve made. Narrow it down to items you want to incorporate into your routines. Try to be realistic about what you can really do right now to make sure your self-care needs are met.
Remember, self-care isn’t selfish; it’s being responsible.

And this isn’t meant to be a complete, uneditable List of Rules. It’s just a guideline to help you care for your most important asset.
YOU.

How did your list building go? Are you questioning whether the exercise part is what your body needs? We would love to be able to help you develop a program with stretches and exercises that allow your body to keep up with the way you want to live. [Book a free consult] to schedule a time for a discovery call.

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

Find out more @

Sep 10 2022

Practice Extreme Ownership of Your Life

Have you heard the phrase “extreme ownership” yet?

It means accepting that you are responsible for all the factors that determine whether you’re successful in reaching a goal, not just the factors you directly control.

Those factors in your control can include your thoughts, actions, decisions, responses to emotions, and how you communicate with those around you.

Those factors outside your control? Well, that’s just about everything and everyone else! Just working, having a family, taking care of yourself… it can all seem so overwhelming, like you’re pulled in a dozen different directions all the time, with outside forces playing havoc all over the place.

How can you be expected to take any kind of ownership amid all of that? Well, it’s capsulized in the book “Extreme Ownership” by two Navy Seals, and some of its lessons are summarized in this list of 7 takeaways we can all apply to our own, non-combat situations – including our determination to build a healthy lifestyle.

👍🏽 Seize accountability, don’t avoid it. When something goes wrong, figure out what happened so you can learn from it.
👍🏽 Standards are what you tolerate. So, stand for excellence – which still allows you to have an off day sometimes.
👍🏽 Understand your why. Be sure you’re clear about your motivation. If you’re not sure, take the time to gain that clarity. Share it with anyone who needs to know.
👍🏽 Develop a simple plan. This means understanding the difference between “simple” and “easy.” Look for ways to remove complications, roadblocks, and doubt.
👍🏽 Make choices based on your priorities.
The authors were war veterans, so they know all about living amid chaos. In high-pressure situations, prioritize the most important tasks and do them first. Trust yourself and your advisers. You know when you can rely on your own expertise, and when it’s necessary to seek outside advice.

Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

“Take ownership of everything in your world. Take ownership of your mission, of your future, and your life,” the authors say. “Lead yourself… to victory.”

If you want help building the discipline and support to achieve lasting growth, check out [Personal Training and Manual Therapy] for an environment that promotes true accountability.

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

Find out more @

Sep 10 2022

Know❤️Your🧡‘Why’

Tell a wise woman what you want, and she will ask, “Why?”

She’s really asking about your values. Your motivation.

𝙄𝙩’𝙨 𝙣𝙤𝙩 𝙚𝙣𝙤𝙪𝙜𝙝 𝙩𝙤 𝙟𝙪𝙨𝙩 𝙒𝘼𝙉𝙏 𝙩𝙤 𝙗𝙚 𝙝𝙚𝙖𝙡𝙩𝙝𝙮, 𝙩𝙤 𝙗𝙚 𝙖𝙩 𝙩𝙝𝙚 𝙧𝙞𝙜𝙝𝙩 𝙬𝙚𝙞𝙜𝙝𝙩, 𝙩𝙤 𝙨𝙩𝙖𝙮 𝙛𝙞𝙩 𝙖𝙣𝙙 𝙨𝙩𝙧𝙤𝙣𝙜.
Please read that again slowly and take it in.🧐

If that’s all it took, then we would have no health problems in a society of lean, supple people.

It’s important to want to develop healthy habits. But without knowing WHY you want to reach a goal, you’re less likely to reach it.

So, think about it right now. What drives you? What is your why?

What keeps you going when things get hard?

✅ Maybe you want to be able to play with your kids and grandkids.
✅ Maybe you want to be able to keep doing the activities you love.
✅ Maybe you want to make sure you are self-sufficient when you are older so that you are not a burden.

It doesn’t matter WHAT your WHY is only that you know what it is and can clearly focus on it whenever you need to.

Then go do it. We got this.

What is your why for sticking with your health and fitness program? Let me know in the comments.

If you want the tools and structure to help make your “why” a reality, check out [Holistic Nutrition & Healthy Weight Program] for the next step in your motivation journey.

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

Find out more @

Sep 10 2022

You Must Really Commit to Make the Change You Want

Change is hard for most of us, largely because we resist it mentally. But why?🤔
I believe we often lack focus until we lock into commitment to ourselves and embrace the power it brings to the process of making change.

𝑇ℎ𝑖𝑠 𝑖𝑠 𝑤ℎ𝑦 𝑗𝑢𝑚𝑝𝑖𝑛𝑔 𝑓𝑟𝑜𝑚 𝑜𝑛𝑒 𝑒𝑥𝑒𝑟𝑐𝑖𝑠𝑒 𝑟𝑜𝑢𝑡𝑖𝑛𝑒 𝑡𝑜 𝑡ℎ𝑒 𝑛𝑒𝑥𝑡 𝑑𝑜𝑛𝑒 𝑎𝑡 𝑟𝑎𝑛𝑑𝑜𝑚 𝑖𝑠 𝑛𝑜𝑡 𝑒𝑓𝑓𝑒𝑐𝑡𝑖𝑣𝑒. 𝑌𝑜𝑢 𝑛𝑒𝑒𝑑 𝑡𝑜 𝑐𝑜𝑚𝑚𝑖𝑡 𝑡𝑜 𝑎 𝑝𝑟𝑜𝑔𝑟𝑒𝑠𝑠𝑖𝑣𝑒 𝑝𝑟𝑜𝑔𝑟𝑎𝑚.

See, you might want to create a new result in your life. You might think about how to do it. You might even try to make it happen. But until you truly commit to making a full decision to CREATE WHAT YOU WANT, NO MATTER WHAT – failure will remain an option, maybe even inevitable.😠

Look, I’m not trying to be harsh here, just a little tough love because I believe in you. But think about it. How many times in the past have you tried to create a certain outcome and come up short?

You get excited to start but give up when you get too busy, or when you start to doubt yourself, or when you hit a roadblock. We’ve all done it more times than we care to admit.
I know I have. Gasp! 😮

And here’s what made the difference for me. I realized that whenever I truly committed to pursuing a goal, when I replaced my nagging doubts with iron certainty, that my commitment then brought clarity. I relied on the clarity time and time again when my mind would wander, or my enthusiasm would falter, or I would invariably face a setback.

For me, I needed the clarity of always knowing why I made the decision to start trying in the first place. Clarity helped create the overall vision of my plan, kept me focused on daily priorities, and enforced consistency over time – knowing that nothing happens as fast as we might like.🙆

So, choose your goal. Commit to it unfailingly. Return to the crystal clarity of your choice day after day after day. You will see success so clearly – and you deserve it!

Having an expert support system in place will go a long way to getting you on a program that gets you out of pain and mobile and lets you keep up with the activities and life that bring you joy.
Let us help you with our over 27 years of experience work through a progressive, supportive program that you can use for the rest of your life.
You have the potential to do and feel so much more.

Use the offer below for a complimentary discovery session: [Book a free consult]

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

Find out more @

Sep 07 2022

Leverage the Power of September

September is a powerful month to get healthy and fit. The kids are back in school. Social activities are manageable before the holidays start. The changing leaves and crisp air can bring a meditative state of abundance.

So, let’s leverage this month and season to pursue our healthy living goals. Here are some suggestions to get you in the right frame of mind:

With schedules changing, this is a perfect time to find a fitness activity that fits in with your other responsibilities.
If summer was too hot where you live, then take advantage of the cooler temps for daily walks, jogs, and bike rides outside.
Set aside a few minutes each morning to practice self-care in the form of stretching, meditating, or writing in a journal.
Tweak your goals for the year. Pat yourself on the back as warranted and make whatever tweaks you need for the rest of the year (without beating yourself up over anything).
Take some of that extra time for reading. Is there anything better than sitting with a book in your favorite chair and a cup of tea? If you have older kids, review their reading list for any titles you can read together.
Visit farmers markets to sample the seasonal produce.
Enjoy the view with gratitude. Pause each day to be thankful for your blessings – including the journey you’re on to live your best life with exercise, healthy eating, and more.

These and more can lead you into the holidays and winter with the right mindset and some early successes under your belt. Let’s use this month to make the rest of the year the best it can be!

If you are located in Santa Fe, NM, use the offer below to get a two-week trial. You get:

2 weeks of group classes
A one-on-one eval/therapy/training session
Tons of info and support
And so much more

Use the offer below: [Free Consultation] to claim your spot.

If you are not in Santa Fe, NM, and are still interested in a program, you can join us online! You’ll learn specific stretches and exercises to balance your body, get out of pain, and be more flexible so that your body can keep up with the life you want. Just use this link for a discovery call: https://calendly.com/ekemba_solcorefitness/ica-interview

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

Find out more @

Sep 06 2022

Don’t Get This Wrong About Your Stretch Sessions

Stretching is often misunderstood. Most certification programs—even the high-level ones—teach that stretching is all about increasing range of motion or relaxing tight muscles. While these are common effects, they’re actually secondary benefits. If you focus only on these, you might be missing out on the true power of stretching.

Why Traditional Stretching Concepts Hurt More Than They Help

It took me multiple certifications and even a painful chapter in my life to realize this. Standard advice led to incomplete results—and, in my case, to injury and having to hit pause on my life. What was missing? The deeper knowledge of active, fascia-based stretching.

Fascia: The Living Connector

Quick note: Fascia is the web-like soft tissue that connects EVERYTHING in your body muscles, bones, organs, nerves, and more. But it’s more than connective tissue; it’s a living, responsive network that can learn, adapt, and help bring true balance. If your fascia is balanced, you are balanced.
Think of it as a living suspension system akin to the Golden Gate Bridge if the lines are balanced, the bridge is stable and strong!

The Real Purpose of Stretching: Balance the Fascia, Balance Your Body

When we stretch, the goal isn’t just about loosening up or adding flexibility. By targeting the fascia and muscle chains, we’re working to bring our whole body into balance. And from that, greater mobility, resilience, pain relief, faster recovery, and overall better function are just consequences—not the main goal.

A balanced fascia supports better posture
Leads to less pain and fewer injuries
Enhances athletic and everyday movement
Promotes quicker recovery from exertion

How to Stretch for True Body Balance

With over 600 muscles and countless vectors and chains, it’s easy to get overwhelmed by “what” to stretch and “where.” That’s why a real, effective program incorporates stretching muscles and their fascial connections. It’s the secret behind lasting health, active aging, and pain-free living.

Want Real Results? Tap Into Corrective Fascia Stretching

This principle is the backbone of my teaching and programs dialing in which muscles and chains need lengthening for YOUR life. If you’re struggling to keep up with your favorite activities, let’s talk. You don’t have to become a private client to use this opportunity:
[Book a free consult] for a discovery session, and I’ll help you find solutions no strings attached.

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

Find out more @

Sep 03 2022

Spinal Health What Your Spine Needs to Be Pain-Free and Function at Its Best

Click on the image to watch the full video

Why Spinal Health Matters

Do you know that spinal health is crucial but do you know how to keep your spine truly healthy? There are well-documented foundational rules for optimal spine wellbeing, and understanding these is vital for anyone doing corrective or preventive exercise. Getting spinal health right can mean the difference between simply “pushing through” pain and truly living your best life.

More Than Just Movement

Your spine communicates with the brain alongside your feet, TMJ, eyes, and ears to maintain your “gravity line” helping your body balance in space. When the spine is even slightly off, that information flows incorrectly to the brain, causing compensations, misaligned movement, and even chronic pain.

Proper spinal health is also necessary for efficient movement. The “PIT and DAM” model explains how the transversospinal muscles set the stage for every action before your body moves. If you don’t keep these key muscles strong and healthy, your entire exercise and movement routine suffers.

The Structure and Alignment of Your Spine

Your spine needs correct alignment and enough space between vertebral joints. When the vertebrae are properly spaced, nerve roots communicate effectively and you’re able to move and recover safely. Loss of space or poor alignment leads to common problems: osteoarthritis, herniations, stenosis, and more.

Euler’s Law and the Delmas Index further dictate spinal strength and shape. You need four healthy curves for ideal resistance and mobility—lose one, and you lose about 50% spine strength. Likewise, curves that are too big or small lead to poor movement and increased risk of injury.

It’s Not Just a Column It’s a Balanced Structure

Your spine is more than a column. It’s held together by “stays”—your abdominal muscles, including TVA, obliques, rectus abdominis, and the thoracic diaphragm. These stays, alongside strong back muscles, distribute pressure and keep your spine safe from the inside out.

If your abs and diaphragm aren’t trained properly, or if your torso moves poorly, all that pressure sits in your back, leading to pain and dysfunction. That’s why true spinal health always means building both strength and mobility in the structure around your spine—not just the spine itself.

Starting Your Exercise Program for Spinal Health

To improve spinal health, don’t attack just the spine—look holistically. Focus on correcting muscle imbalances, training abs and back, and balancing your girdles (shoulder and pelvic). Assess what areas of your spine and torso need attention, and train the muscles that control flexibility, stability, and pressure.

ELDOA: The Best Practice for Spine Health

The most effective technique for normalizing the spine is ELDOA. ELDOA is not just a stretch; it’s an exercise that decompresses the spine, rehydrates discs, and realigns vertebral joints at a highly targeted level. Unlike passive approaches (press-ups, inversion, or hanging), ELDOA educates your body for lasting change because you actively create and reinforce the correct position.

You can refine ELDOA for precise segments, so you build resilience and strength without risking further injury. It is the gold standard for restoring pain-free movement and correcting misalignments.

Your Personalized Approach to Spinal Health

No “one-size-fits-all” program will bring your spine to true health. You need a method that considers your unique body, movement patterns, and specific needs. When you apply the science, understand the rules, and train holistically, real improvements happen.

If you want to learn more and see how these methods can work for you, use the offer below:

[Free Consultation] to book a diagnostic session. We’ll talk about your needs, goals, and the best steps forward for you.

You can also grab my free report for strategies on pain relief and mobility just check the description below.

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

Find out more @

Sep 01 2022

Ready to feel  stronger and pain free?

Quick menu

Company

Contacts

Address:

Email:

Phone: