SolCoreFitness

Jan 19 2017

Personal Training Success Story Santa Fe – Brian DeBenedetti

My name is Brian DeBenedetti, and I teach construction skills to young adults earning their GED along with a construction certification. I’ve always been tall, athletic, and (honestly) sometimes clumsy, working in the trades most of my life. For as long as I can remember, my lower back was always giving me trouble.

I tried every modality I could find—yoga, acupuncture, you name it. Nothing truly helped me consistently maintain my lower back health or let me get out of bed pain-free, enjoy life, and keep teaching. SolCore Fitness has been the best thing I’ve found.

Ekemba is sometimes a little bit like a drill sergeant, but I needed that. He keeps you on task, giving clear, constant directions for every pose, so you actually learn how to multitask and move with precision. He’s consistent, focused, and everyone likes him. Kim was great too. SolCore Fitness has truly worked for me, helping me overcome back issues and improve my daily life.

Why Brian’s Results Matter—Science of Moving Beyond “Quick Fixes” for Back Pain

Chronic lower back pain often stems from years of imbalance, poor posture, and repetitive strain.

Yoga and acupuncture may offer temporary relief, but evidence shows that consistent, structured exercise programs focused on mobility, core strength, and active guidance create long-term improvement and pain prevention.
Expert-led sessions like those at SolCore Fitness use biomechanical cues, real-time corrections, and individualized progressions—helping students learn to move smarter, not just harder.
Regular participation and accountability build habits that last, restoring function and resilience far beyond the gym.

Brian’s story highlights that sustainable results require more than “good intentions.” Knowledgeable coaching, consistent effort, and holistic implementation transform daily movement and lifelong health.

Explore personal training for pain-free movement, core strength, and lasting relief:
Personal Training and Manual Therapy

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Dec 29 2016

What is “Being Strong”

Many people over 50 looking to “get strong” start by joining a gym, using machines, walking the treadmill, or doing isolated exercises. But real functional strength isn’t about how much weight you curl or how long you spend at the gym—it’s how much of your body you can access, connect, and use in harmony.

What Does “Strong” Really Mean?

True strength means your feet, legs, core, and upper body all work together. If you have back pain, rounded posture, or poor muscle patterns, isolated exercises like biceps curls only increase dysfunction and never address the root.

Strength is connection: being able to move, stabilize, and coordinate all your muscles for daily activities and resilience.

The Science: Functional Strength Training

Research shows that functional strength training (multi-joint and multi-planar movements) benefits people at every age, especially middle age and older adults.

It builds mobility, joint health, and overall movement confidence.
Regular training counters muscle loss, preserves bone density, and improves energy.

Advanced Approaches for Lasting Strength

SolCore’s approach uses:

Myofascial stretching for whole chains of muscle and fascia—building not just isolated strength but global tissue balance.
ELDOA for joint space and resilience.
Global stretching, primal movements, and awareness for truly integrated, lasting functional strength.

Balanced, science-based routines help your body normalize, heal, and stay strong for life.

Explore specialized functional training and holistic exercise science:
Global Strengthening (GS): The 7 Primal Movements Exercises

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Dec 26 2016

The Amazing Benefits of Keeping Fit for People in Santa Fe!

Regular exercise is much more than burning calories. Fitness improves the way your body and mind feel at any age—and research shows it’s even more essential than just losing weight. Check out eight trusted benefits:

Eight Trusted Benefits

Healthy Heart: Exercise strengthens your heart, improves circulation, and lowers your risk of heart disease.
Stronger Muscles and Bones: Workouts build muscle, increase bone density, and prevent injuries—especially for older adults.
Fat Burn and Calorie Boost: Fitness increases metabolism, helping your body burn calories even when you’re resting.
Lower Stress: Movement triggers endorphins, relaxes your mind, and helps you shake off anxiety after a tough day.
Better Sleep: Exercise helps you sleep deeper and recover faster—so you feel refreshed.
Improved Focus: Workouts boost brain circulation, helping you think faster and stay clear-headed.
Lower Blood Pressure: A fit heart pumps blood more efficiently, which naturally lowers blood pressure.
Better Posture: Regular fitness keeps your spine healthy and your posture strong, keeping back pain away.

Fitness for Every Age and Level

Anyone can practice fitness. Whether it’s flexibility, strength, or movement, there’s a program for every age and every body. Consistency brings long-term benefits—inside and out!

Explore group exercise classes and holistic programs in Santa Fe:
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Dec 19 2016

Why Stretch or Warm Up, Santa Fe? Discover What Science Says

Watch this video to find out.

Warming up before activity isn’t optional—it’s the secret to safer movement, better performance, and long-term results. But not all stretching is created equal. Science shows that dynamic stretching is best for warm-ups, while static stretching fits only after exercise.

Dynamic vs Static Stretching: Key Differences

Dynamic stretching uses active, moving exercises (arm circles, leg swings, walking lunges) to get muscles and joints ready for action. This kind of stretching:

Excites proprioceptors (the sensors that tell your brain where your body is in space), making muscles respond quickly and efficiently.
Increases blood flow, muscle temperature, flexibility, and coordination—all boosting athletic performance and reducing injury risk.
Rehearses movement patterns, prepping your nervous system for real-world moves.

Static stretching (toe-touch and hold, side bends, hamstring stretch) is slow and sustained—holding a muscle in one position for 15–90 seconds.

Works after activity, relaxing muscles and easing tension.
If done before a workout, static stretching can actually trigger a mild stress response, causing muscles to lengthen and weaken—reducing power, strength, and reaction time. Static stretching before exercise occasionally raises injury risk, and can undermine performance.

The Gold Standard: Myofascial Stretching

Myofascial stretching is an advanced form of stretching that targets the connective tissue (fascia) linking muscles and joints throughout the body.

Unlike basic dynamic or static stretches, myofascial stretching balances tension across muscle chains, restores mobility, and optimizes alignment.
Best for long-term results: higher flexibility, movement confidence, and injury prevention—all in one.

How To Warm Up Like a Pro

Start every session or activity with 5–10 minutes of low-intensity movement (walking, light jogging, jumping rope).
Add dynamic stretches—arm circles, walking lunges, trunk rotations, hip, and shoulder swings.
Save static stretches for after exercise—when relaxation and resetting muscle length is the priority.
Blend in myofascial stretching for complete mobility and long-term functional gains.

Explore myofascial stretching and programs designed for Santa Fe’s active community:
Myofascial Stretching: The Best Total Body Active Stretches

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Dec 05 2016

Personal Training Success Story Santa Fe Janette

Being in the fitness field, it’s impossible not to get attached to the people you work with. Some of my greatest joys come from getting to know each person, hearing their stories, and seeing the progress they make. Janette’s journey especially exemplifies this process—her determination inspires me daily.

Janette, about 40 years old, arrived at SolCore Fitness with the body and spine of someone much older. She was in constant, semi-debilitating pain. Her duty to family and hope for relief kept her going, even through days when just making it home meant collapsing without energy for her loved ones.

She sought help from numerous practitioners—chiropractors, massage therapists, and physical therapists—but her pain only grew worse. Not even routine tasks, like bathing her daughters, were manageable. Unable to take pain meds and unwilling to risk spinal fusion, Janette tried acupuncture and found a measure of relief before she reached out to SolCore.

On her initial visit, the wall stretch brought tears to her eyes as tissue was realigned. This pain was tough, but necessary; healing often requires working through discomfort where tissue has “healed out of order.” Janette showed remarkable commitment, doing every stretch and exercise, even at home. At one point, her husband questioned why she kept going; her answer was simple—“Because this has to work.”

Over time, her pain faded. Janette is now lifting, running, and—most importantly—present and active with her family. Her advice: “Keep going! Take it one class at a time, do your homework, and when you don’t feel like going, go anyway. Even a little bit can make a dramatic difference.”

Q&A With Janette

What made you decide to start a program?
“I was sick and tired of pain. I’d tried everything, but your program spoke to me. I dove in.”
Previous strategies?
“Lifting, running, acupuncture, and PT—none worked. I was told nothing could be done.”
Biggest achievement?
“My pain is almost gone. I can play with my kids, work out, and enjoy life.”
Favorite and least favorite exercise?
“Love lifting. The lower/mid thoracic ELDOA’s are tough but essential.”
Current challenges and goals?
“Continuing posture correction and losing 10–20 lbs gained during inactivity.”
What do you like best about SolCore?
“It works! The personal attention and well-designed program make sense.”
Advice to members?
“Be consistent, do your homework—even just a bit helps.”
Advice to those on the fence?
“Just do it. Commit for at least three months to feel real change. If it can work for me, it can work for anyone.”

Janette’s Extra Thoughts:

As a nurse and lactation consultant, Janette faced degenerative disc disease and repeated injuries. At 39, she was facing cervical fusion. “SolCore was a last desperate search. I didn’t want surgery—I wanted my life back.” After trying everything and feeling depressed, Janette felt blessed to find Ekemba and SolCore. “Ekemba saved my life. I recommend this to everyone—family, co-workers, and friends. ELDOA keeps you strong and prevents disability with age. The aging process shrinks us; fitness rebuilds our bodies and keeps us moving.”

Explore personal training and chronic pain solutions for lasting recovery:
Personal Training and Manual Therapy

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Nov 14 2016

Superfoods Which Are the Most Super, Santa Fe?

Every magazine talks about “superfoods”—but what’s the science, and which superfoods really help? Superfoods are foods packed with essential vitamins and minerals, and some truly live up to the hype. Here are nine proven picks you should include in your diet:

The Shortlist of Super Superfoods

Acai: High in antioxidants for cancer and heart disease prevention. Juice, powder, or frozen—great in yogurt and smoothies.
Goji Berries: Packed with Vitamin C and used for immune, circulation, and vision support.
Kefir: Creamy and probiotic-rich to boost digestion and immunity.
Hemp Seeds: Loaded with protein, key amino acids, fatty acids, magnesium, and potassium.
Chia Seeds: High in protein, fiber, calcium, and omega-3s—easy in smoothies or oatmeal.
Turmeric: Anti-inflammatory and brain-boosting. Extracts offer higher curcuminoid benefits.
Cacao Powder: Flavonoid-rich for heart and brain health. Choose minimally processed (not alkalized).
Maca Powder: From Peru, adds vitamins B, C, and E; good for energy.
Black Garlic: Twice the antioxidants and antimicrobial properties of regular garlic.

Bonus: Next-Level Supplements

Whey Protein

Whey provides a powerhouse of bioavailable amino acids—critical for muscle repair, immunity, and metabolic health. Choose grass-fed, concentrate forms with minimal fillers for the best results.

Colostrum

Nature’s “mother’s milk,” colostrum enhances immune function, GI integrity, and recovery. Find grass-fed options with bioavailability for best absorption.

Amino Acids (EAAs)

While BCAAs (branched-chain amino acids) offer fast-acting energy and delay muscle fatigue, a supplement with all essential amino acids (EAAs) is superior for muscle recovery, growth, and overall tissue health.

EAAs provide all nine building blocks for muscle protein synthesis, not just the three in BCAA formulas.
EAAs also support mood, immunity, and metabolism—ideal for recovery after workouts, tissue repair, and maintaining strength over time.

Summary Table:

Supplement	Key Role	Why It Matters
Whey Protein	Protein source, immunity, recovery	All-around replenishment
Colostrum	Immune and gut health	Faster healing, anti-inflammatory
EAAs	Muscle growth, energy, full recovery	Complete tissue repair, better than BCAAs

BCAAs can help prevent muscle breakdown and delay fatigue, but for true recovery and muscle building, EAAs (which include BCAAs as well as six other essentials) are more effective and comprehensive.

The Payoff

Some superfoods are just “superfakers,” but these nine foods and three supplements can dramatically boost your health, energy, and recovery—especially when personalized for your metabolic needs.

Explore more nutrition, supplement, and holistic health resources for Santa Fe:
Holistic Nutrition & Healthy Weight Program

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Nov 03 2016

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

How Exercise and Sleep Are Connected

Sleep is one of the most critical—but often overlooked—pillars of lasting health. How, when, and how much you move during the day can shape the quality and length of your sleep for better or worse.

The Science Behind Exercise’s Effect On Sleep

Moderate Activity Equals Better Sleep

Consistent, moderate-intensity exercise is proven to help people fall asleep faster, enjoy deeper slow-wave sleep, and reduce wakefulness and insomnia symptoms.
Even just 30 minutes most days can improve sleep quality and duration, supporting healthy aging, better recovery, immune function, and sharper cognition.
Moderate activities (walking, cycling, swimming, resistance training) can balance stress and boost mood, helping regulate melatonin, serotonin, and decrease sleep latency.

When Exercise Hurts Sleep—Overtraining & Timing

Studies in athletes and active adults show that high-intensity exercise, especially when done late in the day, can trigger a spike in stress hormones (adrenaline and cortisol) that disrupt sleep.
Exercise-induced insomnia may mean spending more time in bed without restful sleep, frequent waking, and difficulty falling or staying asleep, especially after vigorous training.
Poor recovery can be linked to endurance supplements with caffeine; caffeine and stress can keep cortisol levels high for hours after training, further impairing the ability to relax and sleep.

How To Optimize Sleep and Recovery in Santa Fe

Balance Exercise and Rest

Aim for moderate activity (30–45 minutes) most days, earlier in the day.
Avoid intensive evening workouts; late-night high-intensity exercise delays melatonin release and keeps you alert longer.
Support recovery with clean, protein-rich nutrition, hydration, and low sugar intake.
Use relaxation, mindfulness, or breathwork routines to help transition into sleep, especially on tough training days.
Take rest days or reduce intensity if sleep disruptions or increased nighttime waking occur.

Nutrition, Supplements, and Recovery Tools

Diet matters too—choose clean meals focused on protein and iron, avoid caffeine and stimulants late in the day. One cup of coffee can raise cortisol for several hours. Always listen to your body and adapt your program if sleep quality declines.

Bottom Line—Exercise for Better Sleep in Santa Fe

Exercise is vital for good sleep and overall health, but overtraining, late caffeine, and poor recovery routines are common pitfalls. Santa Fe’s active residents can enjoy high energy and restorative sleep by following science-backed habits and listening to their bodies for true wellness.

Explore healthy lifestyle, training, and recovery resources:
Healthy Living and Mind-Body Balance

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Oct 26 2016

Personal Training Success Story Santa Fe Rosanna Dill

Real Results with SolCore Fitness Rosanna Dill’s Story

There’s a running joke in the midday group exercise class at SolCore Fitness: around 12:32, Rosanna comes screeching in with her workout gear and high heels, grins, and says, “Great, let’s do it!”—no matter the activity. But Rosanna’s story is much more than cheerful energy; it’s about commitment to fixing her upper back and overcoming thoracic kyphosis.

Facing Kyphosis Why Rosanna Started

Rosanna has always problem-solved her way through life—whether as her family’s “handyman” or with at-home workouts. Yet, her own program didn’t touch her real issue: increasing rounding in her upper back, a classic thoracic kyphosis that 90% of adults develop.

Rosanna’s Turning Point

Her main goal became not to be the “hunched back little old woman.” After seeing SolCore Fitness on Facebook, she decided to “stop being a cheap bastard,” and join a group class for expert help. She wanted a targeted solution, and she committed fully to every class and piece of homework.

How SolCore’s Program Changed Everything

Results After Dedicated Effort

“I have so much more awareness in my body. There’s more freedom in movement, and my tight upper back is slowly going away.”
The varied and integrated exercises—especially back extensor routines, targeted wall stretches, and upper back strength circuits—slowly, steadily improved her posture and mobility.
Rosanna worked her tail off, doing the assigned drills and extras, learning the value of consistency for long-term improvement.

Favorite Exercises and Challenges

“I like all the exercises—how they work together for whole-body progress. The wall stretch even helps me sleep!”
Her ongoing challenge: continuing to open up her upper back, addressing old postural imbalances and preventing new ones.

Advice for Members and Newcomers

“Take your time. It’s a process to get results—three months is too soon, and six weeks isn’t enough. Stick with it because it’s totally worth it.”
For anyone on the fence: “This program is a subtle yet effective practice that realigns your body.”

The Science Behind Kyphosis Correction

Correcting thoracic kyphosis requires a mix of posture training, muscle strengthening (especially back extensors and core), and strategic stretching of the chest and neck. Studies show group classes and personalized routines—like those at SolCore—improve alignment and long-term mobility, decrease rounding, and support healthy aging.

See more client success, posture correction science, and exercise tips:
Success Stories: Real People, Real Results

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Oct 19 2016

Hey Santa Fe! Get Off Your Tush! Sitting is the New Smoking, but is Standing the Answer?

Is Sitting Really the New Smoking?

It’s no secret that modern life means too little movement. Research shows that sitting more than six hours a day leads to an increased risk of heart disease, diabetes, disability, and early death. The American Cancer Society’s 18-year study of 123,000 subjects found higher death rates in those who sat longest. It’s why excess sitting is now compared to smoking for its negative health impact.

Are Standing Desks the Best Solution?

Pros and Cons Backed by Science

Standing desks have surged in popularity. Companies like UpDesk report massive sales growth, and studies confirm that breaking up sitting time can reduce musculoskeletal discomfort, boost energy, and improve posture. Interventions with sit-stand desks show improvements for some markers of cardiometabolic and vascular health—especially when combined with overall movement.

Yet, evidence also points out limits: calorie burn from standing is minimal. Long hours of standing can lead to enlarged veins, compressed spine, and even reduced productivity if done excessively. Dr. Jos Verbeek highlights that the research on standing desks is “fashionable and not proven good for your health,” and studies caution against standing all day.

Risks of Prolonged Standing

Spending too much time on your feet can be as problematic as over-sitting. It raises vein risks, can worsen lower back pain, and doesn’t solve underlying inactivity.

What Can Santa Fe Actually Do?

Movement Is the Real Solution

Real progress comes from changing habits—not just switching from sitting to standing. Experts recommend moving every 30 minutes: sit for 20, stand for 8, and use 2 minutes to stretch or walk. Structural tweaks like placing the printer farther away or restricting easy elevator access help encourage movement. In long-lived regions like Okinawa, Japan, people sit on the ground, get up often, and walk as a primary mode of transportation—all proven to support cognitive health and longevity.

Walking is the Ultimate Medicine

Decades of research confirm what Blue Zones like Okinawa show: regular walking directly counters the negative health impact of sedentary life and is tied to extended lifespan and cognitive health.

The Balanced Truth for Santa Fe

While standing desks aren’t the full answer, neither is constant movement. The healthiest approach is intentional activity: reduce sitting, use standing as a tool, and make walking, stretching, and frequent posture changes a normal part of every workday.

Learn more about posture, mobility, and movement with Global Postural Stretching:
Global Postural Stretching

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Oct 13 2016

Hey Santa Fe, Bet You Didn’t Know This About Splenda®

Splenda, Sucralose, and Unexpected Health Risks

Splenda® (sucralose) has been marketed as a calorie-free sweetener for weight loss and diabetes management. However, recent studies show that drinking even a minimal amount of sucralose affects the body in unexpected and unhealthy ways.

Research Reveals a Hidden Danger

Surprising Effects on Insulin and Blood Sugar

A study from Diabetes Care found obese participants who drank sucralose before a standard glucose challenge saw insulin levels rise about 20% more—resulting in blood sugar responses similar to consuming real sugar. Scientists warn that chronic, excessive insulin secretion can contribute to insulin resistance and raise the risk for type 2 diabetes.

More Than Calories—Metabolic and Heart Risks

It’s not just about calories. Reviews in medical journals show artificial sweeteners, including sucralose, are associated with increased risk for metabolic syndrome, obesity, stroke, and heart disease—even when consumed in small amounts. A recent large study links long-term sucralose use with cognitive decline and vascular issues. The World Health Organization now warns that regular use of artificial sweeteners does not help lower body fat and may raise risk of diabetes and cardiovascular disease.

Healthier Alternatives for Santa Fe Residents

Smart Ways to Add Flavor and Protect Health

Stevia and Xylitol: Both are natural, zero-calorie alternatives shown to be safe for most people.
Unsweetened Tea: Green, black, and herbal teas are rich in antioxidants, support metabolism, and can help maintain a healthy weight.
Mint and Lime Water: Add fresh mint and lime to water with a touch of stevia for hydration and flavor.
Avoid sugary beverages and artificial sweeteners for lasting metabolic health.

Takeaway—Santa Fe’s Guide to Sweetener Choices

Splenda’s® “dirty little secret” is that it’s not a harmless calorie-free fix. Research shows it can raise insulin, increase diabetes risk, and trigger cardiovascular problems. Opt for water, unsweetened tea, or natural sweeteners for better health and lasting weight management.

Learn the truth about artificial sweeteners and holistic nutrition:
Holistic Nutrition & Healthy Weight Program

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