SolCoreFitness

Sep 09 2015

HIIT your workouts.

HIIT—The Science of Getting Fitter, Faster

With New Year’s resolutions (or swimsuit season) around the corner, everyone wants fat loss and fitness gains—fast. Here’s the good news: sound research proves you don’t have to spend endless hours on the treadmill. Short, high-intensity bursts (HIIT) can deliver all the metabolic, fat-burning, and heart-health benefits of hours of traditional cardio, in as little as 90 minutes a week.

A study from Liverpool John Moores University and the University of Birmingham split sedentary adults into two groups—one did just three HIIT sessions per week, while the other logged 5+ hours of low-intensity cardio per week. The results? Identical improvements in all health markers. That’s massive time savings, and a huge boost for anyone with a busy schedule.

Why Does HIIT Work So Well?

High-intensity intervals don’t just pack a punch in less time—they trigger unique physiological responses. Only this kind of exercise boosts Human Growth Hormone (HGH), the so-called “youth hormone” that helps burn fat, build muscle, and keep energy up as we age.

And then there’s the “afterburn” effect (EPOC): post-workout, the body keeps burning calories at a higher rate for hours, leading to faster fat loss with consistent effort.

How to Integrate HIIT for Truly Lasting Results

HIIT isn’t about going “all out” daily—it’s most effective (and safest) just 2-3 times per week, with a thoughtful progression of exercises and intensity. If you’re new or have any health concerns, get clearance from a doctor. Better yet, work with a qualified personal trainer: they’ll assess your baseline, program the right intervals, and ensure you progress safely while maximizing benefits.

And don’t forget: no program can out-train a bad diet. Even the best HIIT routines work best with smart nutrition—like metabolic typing and real, whole foods.

Start Strong, Stay Safe

Add HIIT into your week, pay attention to sleep, hydration, and recovery, and combine smart training with healthy eating. With the right professional support and consistency, HIIT can get you stronger, leaner, and fitter—in a fraction of the time.

Want a HIIT program personally designed for your goals and lifestyle?
https://www.solcorefitness.com/personal-training-and-manual-therapy/

Or are you interested in other services that work holistically?

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Sep 09 2015

How Exercise Is Also Brain Exercise How to Enlarge the Size of Your Brain

Exercise Is Brain Exercise—It’s More Than Muscles

Ever get the urge to break out of the “too much work, not enough play” routine? You’re not alone. Picture this: rafting the world’s deepest canyon in Peru, a group spans teens to 60+—and a woman in her late thirties realizes, mid-paddle, she’s the physically weakest in the group. That spark led her to a personal trainer, and over time something unexpected happened. Yes, she lost weight and got stronger. But her biggest gains? A brighter mood, better memory, and more focus. The puzzle: how does exercise change the brain?

From Rats in ‘Disneyland’ to Real-Life Results

Wendy Suzuki, a neural science professor, dove into research after her own exercise transformation. Classic animal studies, like Marian Diamond’s cherished rat experiment, show that stimulating, enriched environments—think play, space, activity—grow bigger, healthier brains than dull, unstimulating ones. The “secret sauce”? Movement. Rats with more toys and action had thicker cortices and more blood vessels—actual brain growth.

Creativity, Memory, and ‘Out of the Box’ Thinking—Thanks to Movement

Inspired by those findings, Suzuki reshaped her research (and published Healthy Brain, Happy Life) around exercise’s impact on human brains. She noticed improvements not just in her mood and memory, but creativity: easier brainstorming, new hobbies, adventurous collaborations. Science backs her up—a 2013 study in Frontiers in Human Neuroscience found regular exercisers score better on creativity tests than sedentary types, boosting both divergent and convergent thinking.

John Ratey’s influential book Spark takes it further, showing that exercise literally remodels your brain through neuroplasticity. The end result? More creative ideas, clearer focus, boosted resilience and mental edge—at every age.

Not Just for Athletes—Everyone Benefits

Whether you’re an artist, writer, entrepreneur, or just want to face each day sharper, consistent exercise isn’t just a body fix. It’s a brain upgrade. As Suzuki says: “Exercise can keep your brain healthy longer.” So the real win isn’t just fitting into your jeans—it’s boosting the most important muscle in your body: your brain.

See how a holistic exercise and fitness program benefits your whole being.

The Ultimate Guide For A Holistic Exercises And Fitness Program
https://www.solcorefitness.com/the-ultimate-guide-for-a-holistic-exercises-and-fitness-program/

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Aug 24 2015

How To Guarantee Fitness Success Think Better!

The Real Formula for Fitness Success—It’s More Than Just Jumping In

It’s tempting to dive into a new fitness routine with big dreams—lose weight, gain muscle, blitz through flashy challenges. But real, lasting results don’t come from “random acts of fitness.” They come from clarity: knowing what needs to happen, when, and how… with a plan that’s built on powerful goals, not just good intentions.

Rock-Solid Goals Start With a Dream

Every success starts with a dream. It’s the spark—short-term or long-term—that fires up motivation and gives a vision of what’s possible. But dreams are broad. To turn them into real results, they need to be shaped into clear visions that inspire daily action. Build your vision for both personal and professional life—making sure both support each other, even when sacrifices are sometimes required.

SMART Goals Beat “I Just Want to Get Fit”

Great goals aren’t vague. They’re SMART—Specific, Measurable, Attainable, Relevant, and Time bound. “I want to get fit” is nice, but “I will drop three sizes in 90 days” is powerful, accountable, and focused. Goals also need owners, deadlines, and context: what’s the most important priority right now? Set targets for each area of life and revisit them often.

Planning—Break Goals Into Manageable Chunks

A strong plan maps out each task, owner, and deadline. For fitness, this might mean dividing your program into exercise, nutrition, lifestyle, and recovery—each with clear steps and timeframes. Plans should give momentum (not overwhelm) and include room for growth beyond the comfort zone. “Chunking” your tasks helps simplify the process and keeps you on track.

Take Action, Then Review and Celebrate

Plans are just paper without action. Focus on one top priority at a time, aligning your daily efforts with the bigger goal. And remember, progress isn’t always straightforward—review, adjust, and measure along the way. Share your goals openly, track them, and celebrate the wins. A positive outlook and willingness to adapt are key to confidence and motivation.

If you want personal coaching and real accountability, request a complimentary consult with SolCore Fitness to map out your success plan and get expert support every step of the way.

Next Steps: Build Your Personalized Exercise Program

Once you have your Dream, Goals, Plan, Action, and Review dialed in, the real magic happens when you put these steps into practice with a fitness strategy tailored precisely to your needs. A truly effective program isn’t one-size-fits-all—it matches your body, your goals, and your unique starting point, so you can steadily progress, stay accountable, and avoid the guesswork that causes most people to fall short.

For a customized, science-backed, and fully guided routine that pulls every piece together, learn more here:
https://www.solcorefitness.com/personalized-workout-program/

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Jul 23 2015

Personal Training Success Story – Amy Weyhrauch

Amy’s Story—Strength, Resilience, and Hope in Santa Fe

“Life is what you make of it. You can be happy or sad. It’s up to you.” That’s the wisdom Amy Weyhrauch grew up with, and it shows in everything she does. A mom of four, Amy has advanced ankylosing spondylitis, but she has never let that define who she is.

When Amy started at SolCore Fitness and Ekemba Sooh she moved stiffly and cautiously, in real pain and unable to turn her neck easily. Her number one goal was simple: just to get out of pain and move again without fear. Years of being misdiagnosed after a clavicle injury, and even being tested for leukemia, would make anyone hesitant—but Amy’s resolve was stronger than her setbacks.

To explain how AS affects her, I always put it this way: “Everything that you do is magnified. When somebody else doesn’t stretch for a day, they get a little tight. When you miss your stretches for a day or two, your body starts to lock up. Literally!”

Yet, day after day, Amy showed up, embracing our core principle: “Consistent Steady Improvement.” After a year-plus of private training 3–4 days a week, Amy has seen remarkable progress.

Q & A: Amy’s Perspective

1) What made you decide you wanted/needed to start a program?
“My Ankylosing was the main reason to seek out help. It just made me feel so bad, and it is really hard to motivate yourself when you don’t feel good. I just kept giving myself excuses as to why I shouldn’t and couldn’t do it. Well, I finally got to the point where I felt so bad that I reached out to a friend of mine, Liz Karp, and she recommended you to me.”

2) What did you do before?
“Yoga tapes, exercise tapes, tennis, hiking, sometimes skiing. I also had this chart that was given to me on stretches I should do for Ankylosing. But I knew I needed somebody to teach me the right way.”

3) What results have you achieved since starting your program that you are proud of?
“Well, I have lost 7-8% body fat and around 10 pounds, but what I am most proud of is the fact that I am a happier better person because I don’t hurt all the time. It got to the point where I didn’t want to go out and be social. The weight of that pain on me all day took all my effort, and to think about spending more effort on going out was too much. I also LOVE that I now have tools to keep myself moving and feeling great. Not only the stretches and exercises but also the fitness journal you gave me was a big help—especially at the start. It is eye-opening to look back and see how you really did, not just how you thought you did!”

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?
“I do not like the Mountain Climbers! I love the wall stretch L5-S1, love the hip stretch (Glute Med). Actually, I love all the hip stretches and all the spine stretches.”

5) What are some challenges or goals you are currently working on?
“Weight loss is my next big goal along with staying out of pain and keeping my body mobile. I also want to keep changing my habits and keep getting better with the advanced workouts you guys have been giving me.”

6) What do you like best about our program/having a trainer?
“The knowledge that you guys have is invaluable. I also love that you are flexible. You guys always have a program ready, but if I come in and say I am feeling a certain way, you are able to change the program on the fly to meet my needs. I also really appreciate that you guys push me to levels that I didn’t think I could do before, but you never push me too far.”

7) What advice would you give to other SolCore Fitness members?
“KEEP IT UP! Keep coming to class. Keep doing your homework. Keep making those small improvements each day.”

8) What would you say to someone on the fence about joining our program?
“I wish I had had somebody who I trusted to push me to start this sooner. Think about how many times you have procrastinated. I waited almost a year from knowing about SolCore Fitness to starting with them. To get better you have to start. So start now!”

If Amy’s story sounds familiar, and you’re ready for personal, compassionate coaching to help you break through pain and reach your goals, see how SolCore Fitness’ programs can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Jul 06 2015

How Gut Health Equals a Happy Gut Mind

What Do Gut Feelings Really Mean?

Have you ever had a “gut feeling” or noticed your stomach acting up when you’re stressed? That’s not just a figure of speech—it’s science! The gut isn’t just a digestion machine; it’s a “second brain,” packed with over 100 million neurons that are in constant conversation with your mind. That’s actually more neurons than in your spinal cord or peripheral nerves. This network, called the Enteric Nervous System, directly responds to your emotions, especially happiness, sadness, anger, or anxiety.

Why Stress Changes Everything—From Digestion to Mood

When stress or anxiety strikes, your gut generates inflammation and acidity, making it harder to absorb nutrients and more prone to discomfort or disease. In fact, Harvard research shows that stomach distress can cause or result from emotional stress. That’s why managing stress is so important—not just for your mind, but for your gut!

Great tools for relief? Exercise, music, creative hobbies, nature, meditation, deep breathing, yoga, and even talking to a counselor can all help calm your gut’s stress signals.

Nutrition and Gut Health—The Ultimate Mood Swing

Science is making it clear: what you eat truly impacts how you feel, think, and function. Diets high in processed carbs and sugars (think bread, pasta, cookies, sodas, alcohol) can trigger inflammation in the gut, tamper with your good bacteria, and make your mood and cravings worse. That’s why healthy fats, lean proteins, veggies, and fermented foods (like sauerkraut, kimchi, and kefir) are so valuable for brain health and mood.

Foods to avoid: Sugar, artificial sweeteners, gluten, alcohol
Foods to savor: Organic fiber-rich veggies, fermented foods, probiotic supplements, grass-fed meats, wild fish, free-range eggs, olive oil, coconut oil, nuts, seeds, and avocados.

Mindset—Train Your Brain, Nourish Your Gut

Unhealthy food cravings? Ask before you reach:

Am I stressed out right now?
Am I getting enough sleep?
Am I drinking enough water?

Stress raises cortisol, encouraging cravings for sugar and carbs. Too little sleep increases the hunger hormone (ghrelin) and lowers the “I’m full” signal (leptin). Dehydration disguises itself as hunger. Instead of snacking, try a glass of water, a quick walk, breathing exercise, or creative project—watch how your brain and gut respond!

Affirmations and visualization techniques can retrain your brain to crave what fuels you best. “I am healthy…I eat healthy and I am fit.” When cravings hit, try visualization, affirmations, and positive distractions.

Everyone is capable of breaking food patterns, rebalancing their gut, and feeling happier in body and mind. Here’s to a happy gut—and a happy life!

Want more practical guidance on holistic nutrition and gut health?
Explore:
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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Jun 22 2015

The Weight Loss Killer—Stopping This One Thing Will Drastically Help Your Weight Loss

Alcohol—the Surprising Weight Loss Killer

“Just one can’t really hurt too much, can it?” For so many people working toward weight loss, alcohol feels harmless—until the science sets the record straight. Research cited by Dr. Dean Ornish in Eat More Weigh Less showed that just three ounces of alcohol can cut the body’s ability to burn fat by up to a third. Other studies push that number as high as 73%.

If that wasn’t eye-opening enough, drinking even a moderate amount of alcohol leads to more calories consumed—men in one recent study took in an extra 433 calories on drinking days (most from alcohol itself), and tended to eat fattier foods while skimping on fruit and dairy.

Does Alcohol Really Derail Your Fat Loss Goals?

Yes—there’s simply no sugarcoating it. Alcohol doesn’t just add empty calories; it actively blocks your metabolism from using stored fat, meaning that beer or cocktail is much more than a “harmless” indulgence. Frank Sinatra said, “Alcohol may be man’s worst enemy, but the bible says love your enemy.” When it comes to fat loss, though, loving alcohol is a recipe for disappointment.

What to Do Instead

If you’re serious about achieving sustainable weight loss, moderating or eliminating alcohol is one of the fastest, most effective moves you can make. Notice how much better your body performs, your cravings stay in check, and your recovery and results accelerate when alcohol isn’t getting in the way.

Want to take your results even further?
Explore the Holistic Nutrition & Healthy Weight Program for an individualized plan built around science, your goals, and the realities of Santa Fe living:
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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Jun 12 2015

Holistic Personal Training—Say No To GMOs

What Does “Holistic Personal Training” Really Mean?

It’s not just the latest workout trend—real holistic personal training considers diet, lifestyle, stress, and environment, not just what you do in the gym. That means thinking about what you’re putting into your body as much as how you move it. If you’re jumping from new diet to new fitness craze, it’s time to ask: Is your program really protecting your health, or adding more stress?

Why Avoiding GMOs and Glyphosate Matters

Dr. Stephanie Seneff of MIT warns that rates of autism and other chronic diseases track alarmingly with the rise of glyphosate (the active ingredient in Roundup) on our crops and thus, in our food. This isn’t vague conspiracy theory—it’s based on neurological, gut, and immune markers increasingly linked to glyphosate exposure: low serum sulfate, gut bacteria disruption, serotonin/melatonin deficiency, and more. In the U.S., glyphosate use has skyrocketed, contaminating much of our non-organic food supply.

To protect yourself:

Avoid GMOs and choose organic whenever possible
Shop farmers markets for fresher, chemical-free foods
Know that most “too expensive!” objections are offset long-term by lower medical costs and more competition lowering organic prices

Small Steps, Big Results

You don’t need to hit 100% organic perfection. If you’re solid 80–90% at home, don’t stress if your favorite restaurant isn’t fully organic. Each good choice is a deposit in your long-term health bank. And remember: cancer treatment is a whole lot more expensive than a few cents more for organic produce.

Holistic Personal Training Means Total Health

Don’t settle for “random acts of movement” or throw up your hands at healthy eating because it’s “hard.” Stepping up to a truly holistic program means taking ownership of all aspects of health, so your exercise, nutrition, recovery, and habits all work together—not against you.

Ready to take control?
Explore:
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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May 20 2015

Personal Training Success Story – Barbara Hendrick

Barbara’s Story—Back in Action, Pain-Free

When Barbara Hendrick came to SolCore Fitness, back pain from a horseback riding accident had derailed her active life and was only getting worse. She’d tried physical therapy, osteopathic treatments, and even expensive injections—nothing worked until she committed to a new approach. After a thorough consult, it was clear Barbara was ready to work hard and make lasting changes.

An avid bookkeeper and “ridiculously active” outdoor enthusiast, Barbara’s passion for hiking, paddle boarding, water aerobics, pilates, and gardening made it essential for her to move pain-free. For her, being able to hike with her husband was non-negotiable: “If I couldn’t hike with Chris, then what’s the use in living?”

Q & A: Barbara’s Journey in Her Words

What made you decide you wanted/needed to start a program?
Back pain. I had hurt my back horseback riding and it was getting unbearable. I was desperate.

What did you do before?
I had done PT, Osteopath treatments and a 3 set round of Prolotherapy, and none of it worked to ease my back pain.

What results have you achieved since starting your program that you are proud of?
I have much better posture now. My spine is much more flexible and has a lot more mobility. And now even when I do activates that really cause my back to tighten up (like gardening) it goes back to normal really quickly.
Editor’s note: Barbara got hurt in August 2013. She started classes in May 2014, and by August 2014 she was able to go horseback riding without pain!

Do you have a favorite exercise? Least? What do you like or don’t like about them?
Frogs (inner thigh stretches) and butterflies (upper back strengthening) are my least favorite even though I know they are good for me. I love all the other exercises, because I know that I am doing a lot of good for my body by making it stronger and more flexible. If I did have to choose two movements that I especially love, it would be the 90/90/90s and the sliding back and forth move with my spine. The sliding move (lateral translation) really opened my spine, and the 90/90/90 (obturator internus myo-fascial stretch) balanced my pelvis and kept my back out of pain.

What are some challenges or goals you are currently working on?
To keep my body in a place where I can keep playing. I want to hike, horseback ride, paddle board, work out, garden, etc., without the fear of getting hurt.

What do you like best about our program/having a trainer?
You guys make it so comfortable to come and work out. And it is a lot of fun in class. Really humorous.

What advice would you give to the other SolCore Fitness members?
Do your homework! (I swear I didn’t make her say that)
Side note: It took Barbara about four months before she started doing her homework. When she did, her results started to be extremely rapid.

What would you say to someone on the fence about joining our program?
Give it a try. To try it for three months is nothing.

Inspired by Barbara’s journey and want to get moving again without pain?
Explore how our Personal Training and Manual Therapy can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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May 15 2015

Mindfulness Is the Key to Being Happy in Whatever You Do Mindfulness in Exercise and Life

Why Mindfulness Matters—in Fitness and Beyond

By now, you’ve likely experienced the power of moving with intention—be it through ELDOA, myofascial stretching, or simply being more aware in your daily routine. Ready for the next upgrade? Enter mindfulness: a joyful practice of awareness, observation, and acceptance that can help you get even more out of your movement and your life.

The Benefits—From Better Sleep to More Joy

When practiced consistently, mindfulness delivers real-life results:

Improved productivity and energy
Better sleep and recovery
Increased body awareness (from posture to food choices)
Reduced anxiety and stress
More gratitude, joy, and a sense of fulfillment

Four Steps to Mindfulness in Action

Step 1: Awareness of the Breath
Slow down—just for a minute—and tune into your breath. Notice its texture, sound, and the space between inhales and exhales. You can do this anywhere: during meals, workouts, even standing in line. Presence grows from this simple habit.

Step 2: Awareness of Thoughts
Let thoughts rise and pass without judgment. By returning gently to your breath, you realize thoughts aren’t you—they’re just fleeting experiences.

Step 3: Awareness of Emotions
Ask, “What am I actually feeling right now? Whatever it is, it’s OK.” Notice emotions as they arise and pass, without stifling or amplifying them.

Step 4: Awareness of Sensations
Tune into your body—where do you hold tension, stress, energy? By observing these sensations without reacting, you build self-understanding and agency.

The more you practice, the more you notice things you may have missed—birds singing, the taste of a meal, or simply the peace in a mindful breath. Mindfulness is about being awake to your own life, right here and now.

For more on weaving mindfulness into your health journey—or to explore personalized programming that brings body and mind together:
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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May 12 2015

WillPower—Are You Missing It?

Is Willpower Really the Key to Fitness Success?

Willpower isn’t just a personality trait—it’s the engine behind every worthwhile transformation. According to Charles Duhigg, Pulitzer Prize–winning author of The Power of Habit, self-discipline consistently trumps talent, I.Q., and even social skills when it comes to changing lives. Studies point to willpower as the single most important factor for long-term fitness and life results.

The Marshmallow Test—And What It Means for You

An iconic experiment put kids in a room with one marshmallow and a promise: don’t eat it for ten minutes and earn a second one. Only about 15% resisted, but those who did were later found to excel not only academically but also socially and professionally. Why? They learned to direct attention away from temptation and toward a meaningful reward.

How to Actually Build Willpower—It’s a Habit Loop

Lasting change isn’t just about “wanting it more”—it comes from mastering your own habit loop:

Cue (your trigger)
Routine (the action you’re aiming for)
Reward (what reinforces your new habit)

To make exercise automatic, predetermine a reliable cue (like going to the gym after work) and a real reward (like guilt-free TV or a favorite healthy treat). Over time, the “reward chemicals” from exercising will take over, wiring the new behavior deeply into your brain.

Just Do It—No Debate

Most people derail their goals by overthinking triggers. When the cue appears, act—immediately—then focus on enjoying a real or internal reward. The less time spent debating, the stronger your new habits and results will become.

For more transformative strategies (or to connect with a trainer who helps you convert willpower into fitness results), explore:
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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