SolCoreFitness

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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Apr 24 2015

Do You Suffer from Breathing Problems?

Are You Breathing the Right Way?

Breathing is one of those things that should be effortless, but most people don’t do it efficiently. Proper breathing isn’t just about taking in air—it helps create energy, keeps the body’s pH balanced, and is crucial for eliminating waste like carbon dioxide. When you breathe well, your body manages stress, waste, and even your mental state much more effectively.

Shallow vs. Diaphragmatic Breathing

Most people tend to shallow (chest) breathe, which overworks the accessory breathing muscles and keeps the body in “fight or flight” stress mode. Diaphragmatic (belly) breathing uses the main breathing muscles, taps into calm “rest and digest” mode, and reduces neck, back, and upper chest tension. If you’re always chest breathing, you’re more likely to battle headaches, concentration problems, and general tension.

How to Test and Fix Your Breath

Want to see how you’re breathing?

Stand up, put one hand on your belly and one on your chest
Take three big breaths—most of the movement should come from your belly, not your chest
If this is tough, try the same while lying on your back (most people do it properly this way)

Daily practice can retrain your body. Focus on belly breathing during exercise and daily activities. Also, strengthen your diaphragm and abs, and regularly stretch muscles connected to the thorax.

Breathe deeply, relax, and enjoy the difference in energy, clarity, and calm!

For personalized strategies on breathwork and holistic fitness, see:
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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Apr 17 2015

Personal Training Success Story – Deborah Trouw

Deborah’s Story—Rapid Results and Lifelong Motivation

Some members put big pieces together from day one—and Deborah Trouw is a prime example. Within the first month, she was already crushing workouts and advancing beyond her initial goals. In just three months, she needed a whole new set of targets! Deborah’s speed of success is a testament to her readiness to change and her lifelong drive for excellence—traits she’s shown in both career and family.

A UK native, Deborah has gone from raising two kids and starting at H&R Block to becoming a top financial adviser at Waddell and Reed in the US. It’s clear that once Deborah sets her mind to something—change happens fast.

Q & A: Deborah’s Journey in Her Words

What made you decide you wanted/needed to start a personal training program?
My weight had been creeping up and I would lose a few pounds then put back on over the winter. I knew I wanted to weight train but was also aware that I wasn’t standing straight and didn’t want to compound that working out by myself.

What did you do before?
Nothing at all for quite a few years except a bit of hiking with the family. Before that, step aerobics.

What results have you achieved since starting your program and are proud of?
Getting stronger, losing weight and improving posture as well. Sticking to the program for a entire year!

Do you have a favorite exercise? Least? What do you like or don’t like about them?
I like mostly that we rotate through different types of exercises—keeps it interesting and I can see progress when we do an exercise that we didn’t in a while and I am able to do more.

What are some challenges or goals you are currently working on?
Haven’t reached the point that I feel that I’m “there” yet and can just maintain current status.

What do you like best about our program/having a trainer?
Accountability, and knowing that I’m working hard but not overdoing it. I haven’t had an injury so far. You know what works best for my type of body.

What advice would you give to the other SolCore Fitness members?
Mostly to take YOUR advice, and to know that if they are feeling low energy and don’t want to come to the gym to do it anyway, that you will modify the workout as needed.

What would you say to someone on the fence about joining our program?
Check it out for 3 months—you can’t tell by just talking about the program!

Want to experience transformational results like Deborah?
Learn more about:
Personal Training and Manual Therapy
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Mar 19 2015

Personal Training Success Story: Liz Cale

Liz’s Story—Overcoming Daily Pain, Finding Lasting Fitness

When Liz Cale started group classes at SolCore Fitness, she was no stranger to pain—facing neck, thoracic, and daily discomfort to the point she needed a standing desk. As President and COO of Santa Fe Properties, her job was counterproductive to her physical needs, and she’d already tried other trainers and weekly chiropractic visits, even considering neck surgery.

Those first classes were tough, but Liz stuck with it, steadily making real progress. Today, she’s not only avoided surgery—she rarely needs chiropractic care, has toned up, lost inches, and even wowed former clients with her transformation.

Q & A: Liz’s Journey in Her Words

What made you decide you wanted/needed to start a fitness program?
I had a lot of pain in my neck, thoracic (trunk). It got to the point where I used a standing desk at my office because sitting was too painful.

What exercises or fitness programs had you tried before?
I had a membership at Santa Fe Sport and Medicine and was working with a trainer. I was also seeing a chiropractor once a week to keep out of pain. But the workouts that I was doing were not what I needed—they were downright dangerous for where I was. When I started the classes, I stopped that to focus on getting better.

What results have you achieved since starting your program and are proud of?
I was able to not have another surgery and stopped having to see the chiropractor. And even though this was not my main goal, I lost inches and really toned my body. It felt pretty good when a past client barely recognized me in a group setting because of the change.

Do you have a favorite exercise? Least? What do you like or don’t like about them?
The wall (L5-S1) is by far my favorite stretch because it feels so good. The Frogs (series of inner thigh abductor myofascial stretches) are the most challenging—not because I dislike them, but because they’re tough for me.

What are some challenges or goals you are currently working on?
Creating more space in my thoracic is a big goal—my job makes this hard. Eating regular meals has also been a challenge, and I need to make it a priority.

What advice would you give to the other SolCore Fitness members?
Have a good mindset. You can’t accomplish any goal without it. If you have a good mindset, it gets you through the hard times.

What would you say to someone on the fence about joining our program?
Try it! But if you do, have a good mindset and be open about it.

Ready to transform pain into progress?
Learn more about:
Group Exercise Classes
https://www.solcorefitness.com/group-exercise-classes

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Feb 24 2015

Personal Training Success Story: Roberto Codato

How Did This Renaissance Man Change His Life?

I met Roberto when I first came to Santa Fe and was teaching my class at BODY. He came a handful of times, and after I changed my format and moved to Railyard Fit (formerly Buddha Fitness Club), I didn’t see him for about four months.

Roberto had some challenging injuries from some severe accidents, and he was looking to finally correct most of these issues. He was a dedicated yoga practitioner and took his health seriously.

When he contacted me about rejoining the classes in the new format, I told him it would take about a year for him to get permanent results because of the severity of his injuries and how long he’d had them. He didn’t even blink and has been a steady, hardworking, and positive influence in the classes ever since.

I am happy to say that in the year he has been in the Posture Perfect class, he has corrected 99% of his injuries and now has the tools to keep them corrected.

Roberto will be out of the country for a while pursuing some amazing opportunities. Congratulate him and wish him well!

Below is my interview with him on his personal training success:

What made you decide you wanted or needed to start a program?
My body was a wreck! I had been in two major car crashes and had gotten Lyme disease. I had done a lot of other modalities and achieved decent results, but none of them effectively integrated the whole body like your program.

When I first read about your classes and their structure, they sounded perfect for me. And then when I first took the class, I instantly knew that this was what I had been looking for. It took me a little bit of time to commit to the class because I needed to get my life in order and wanted to make this a permanent thing in my life.

What did you try before the SolCore Fitness custom-built exercise program?

Everything! No joke. Martial arts, yoga for about 20 years, kettle bells, body building, gymnastics, raw diets, macrobiotic diets, chiropractors, physical therapists, acupuncture, massage therapists—and that is just the surface. I tried a lot of really esoteric modalities. And I got some good results. I got rid of my Lyme disease with a raw diet and Bikram Yoga. I gained a lot of muscle through bodybuilding. But it never totally addressed my physical issues and, in some cases, made them worse. Like I said, none of it was as intricate and as integrated as your program, and that is what I needed. [Note: Roberto worked with and studied under some really high-level people. For martial arts, he studied under David Carradine’s teacher. Yeah, Cane! He went so deep into yoga that Bikram asked him to be a teacher. Yeah, that Bikram!]

What results have you achieved since starting your program and are you proud of?

First and foremost, it has brought consistency to my life. I do a lot for work and for life, and it has brought a consistent, positive presence. I look forward to SolCore Fitness’s Posture Perfect class! And as challenging as it is on multiple levels, I always feel better afterward and so much more accomplished. I move so much better now than I have since my accidents. My awareness of my body, both in class and more importantly, in everyday life, has improved significantly. I sleep better. My digestion is much better.

Do you have a favorite exercise? Least favorite? What do you like or don’t like about them?

I really don’t like the wall stretch (L5-S1 ELDOA). You are lying there, and you expect that you are going to be supported by the floor and the wall, but you’re really not. It is very challenging for me. I really like the 90/90/90 (Obturator internus myofascial stretch) because it was particularly challenging for me, and I thought there was no way I could do it. But now I can get in and out of it pretty easily, and it always feels really good when I am done.

What are some challenges or goals you are currently working on?

Tight hips. But I guess that is just the reality of how we live our lives now. Always sitting in front of a computer. Stress is a big one for me, and recommitting to myself each day.

What do you like best about our program and having a trainer?

YOU! [You realize I totally paid him to say that, right?] You are very engaging, and you keep the class fun and light. It is challenging at times, but keeping it fun really helps. There are also a lot of really interesting people in class who are working through their own things. They really inspire me to keep going.

What advice would you give to the other SolCore Fitness members?

Appreciate what you have in this program. There are only a couple of places in the States where you can get this kind of training. The others off the top of my head are New York, Dallas and L.A.

What would you say to someone on the fence about joining our program?

Sit down and take stock of your life, and see what is working and what is not. Organize your life, decide what is essential, and write down where you want to be in a year—not in a New Year’s resolution kind of way, but real goals. This program works like nothing else. Commit yourself for at least a year. The first three months are like an introduction to your body. You get some good results, you start to feel better, your body starts to become more aware, but it is just the beginning to how good your body can feel if you commit to yourself.
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Feb 12 2015

Client Success Story – “Warmed the Cockles of My Heart” (Geri)

Geri’s Story—Breakthroughs in Flexibility, Food, and Health

Sometimes, a heartfelt client email says it all: helping people like Geri achieve a level of well-being they never imagined is why this career was chosen. Geri first trained with Ekemba in West L.A., then reconnected years later in Santa Monica. At their consult, her deep challenges with autoimmune issues and restrictive routines were clear—overworked workouts, 90s low-fat dieting, and a lifestyle mismatched to her goals.

True change came from scaling back intensity, focusing on myofascial stretching, ELDOA, restorative movement, more sleep, and eating quality fats and proteins—plus a lot of consistent, steady improvement. Geri initially resisted, but stuck with the new routine. Gradually, flexibility, healing, and balance returned—and so did joy.

Client Testimonial: In Geri’s Own Words

“Hi Ekemba,
Just wanted to say thank you for truly helping me improve my overall health over the past year and a half. When people say how great it is that I’m more flexible with my eating and how impressed they are when I say I’m taking a rest day, I know I really owe that to you. I am definitely a changed person and will not go back to my old ways. I’ll gladly be a reference for you as you work to build your business in New Mexico. You are a one-of-a-kind trainer and I’m glad I bumped into you and changed my equifit that day to work with you!
Safe travels. Wishing you and your family all the best!!! hugs,
Geri”

This is the power of holistic personal training: meet people where they are, guide with science and sincerity, and watch them flourish.

Ready for an approach to fitness and healing that fits the whole person?
See how a SolCore Fitness consult can help spark the change:
Free Consultation
https://www.solcorefitness.com/free-consultation/

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Dec 24 2014

How to Have a Truly Happy Holidays

Happy Holidays Why Gratitude Makes All the Difference

Holidays can be stressful—travel, full calendars, family, and feeling stretched in every direction. The usual health and fitness advice about gaining “six holiday pounds” or sticking to water and moderation is helpful, but there’s something more important: gratitude. Taking stock of what’s truly good in life brings real joy during the busiest season.

Practical Ways to Build Gratitude and Enjoy the Season

Give thanks in ways that work for you:

Each night before bed
Setting aside time on weekends to write gratitude lists
Practicing gratitude when feeling overwhelmed or stressed
Creating a “30 days of gratitude” challenge
Or inventing your own way to intentionally appreciate your life

The simplest gratitude practice can shift an entire season from frantic to fulfilling.

A Personal Gratitude Practice

This year, the approach is simple: “Eat my own dog food.” There’s gratitude for family, friends, living in Santa Fe, and for all the support from the community—especially those who make the work at SolCore Fitness possible.

Sharing and receiving ideas for gratitude makes everyone stronger—feel free to add a favorite routine or tip in the comments!

For year-round gratitude, growth, and transformative wellness in Santa Fe, explore
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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Nov 11 2014

The 3 Reasons Why Boot Camps Wreck Your Body!

The 3 Reasons Boot Camps Miss the Mark (and Wreck Your Body)

Most fitness boot camps promise fast results and endless motivation—but the reality is that they usually bring plateaus, frustration, and more injuries than improvements. After two decades as a personal trainer, it’s clear: these environments rarely deliver safe, lasting change.

1) Pushing People Far Past Their Capacity

Jumping from sedentary living to max-intensity workouts isn’t a smart progression. Sally, for example, is active but mostly sedentary, then suddenly thrown into a high-intensity, one-size-fits-all boot camp. The result? Pain, exhaustion, and risk—not the strength and physique she hoped for.

2) No Thorough Evaluation

A quick body fat test is not an evaluation. Without deeply understanding each person’s history, injuries, and goals, real risk factors get missed. Issues like back pain, compressed discs, tight fascia, or underlying patterns are ignored—not safe or productive.

3) No Individual Adaptation

Movement is good, but random, unadapted movement in a crowded class isn’t a recipe for success. To truly progress, each person needs a structured plan, progressing from stability to strength and flexibility based on their current state and future goals.

What Makes a Group Class Actually Safe and Effective?

SolCore Fitness’s Group Exercise Classes are built on holistic assessment and progressive, biomechanically sound programming. Every participant is evaluated, each movement is biomechanically purposeful, and adaptation is a constant. The results? Real pain relief, improved posture, body awareness, and sustainable strength—without the wreckage.

Looking to lose pain, build posture and strength, and actually enjoy your fitness journey?
Group Exercise Classes:
https://www.solcorefitness.com/group-exercise-classes/

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Oct 21 2014

How 1 Hour and 17 Minutes in Santa Fe Put Me In My Place

More Than a Finish—A Lesson in Persistence and Growth

Even as a seasoned Santa Fe triathlon personal trainer, the local Santa Fe Triathlon taught me a humbling, powerful lesson. After years of setting—and missing—triathlon goals due to equipment setbacks or injuries, finally closing the loop became a personal milestone. Visualization, goal setting, and (most importantly) persistence made all the difference.

The Road to Santa Fe and the Power of Vision

The journey began with a vision board, a career driven by continuous challenge, and a long-standing itch to test my limits at a triathlon. Years passed, but when fate—and a Chamber of Commerce conversation—aligned, training began in earnest.
Despite progress, self-doubt crept in. That’s when the power of mindset and routine became clear. Visualizing success and taking action—not just dreaming—broke through the doubt and pushed training forward.reaming, broke through the doubt.

Race Day Truths—Embracing Fear and Adaptation

On the big day, anxiety and negative self-talk tried to sideline performance. The key was focusing on each present moment—pace, awareness, and not overreaching.

The result? Not just finishing strong but winning the Clydesdale division—completing the run, bike, and swim in 1:17:33.

But here’s the real lesson: achievements like this are less about athletic talent and more about persistence, structured effort, and belief in long-term progress.

What This Means for You

Whether you’re training for a triathlon, working through pain, or simply aiming to build healthier routines, the principles are the same:

Set a clear goal
Visualize success daily
Accept adversity
Act courageously in each moment

These habits create breakthroughs both in athletics and in everyday life.

Take the Next Step Toward Your Own Finish Line

You don’t have to chase big goals alone. At SolCore Fitness & Therapy, we combine personal training and manual therapy to help you push past limitations and build the persistence needed for long-term success.

Want to know more about our story and approach? Visit our About page to see how our philosophy connects mindset, fascia-focused training, and persistence into a proven system.

Or check out our other services.

Because whether it’s on a racecourse or in life, working with a Santa Fe triathlon personal trainer can help you go further than you ever imagined.

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Sep 07 2014

You Don’t Have to Work Out Like an NFL Player

Consistency > Intensity (Why “NFL Workouts” Aren’t the Answer)

NFL players work hard, but their programs aren’t meant for most people—and don’t offer holistic results anyway. What these athletes do get right? Consistency, steady effort, and improvement each day. It’s not about doing epic, intimidating routines but about showing up, putting in focused effort, and building over time.

Kaizen Continuous Improvement, the Real Solution

Kaizen is a Japanese principle that means gradual, ongoing improvement in every area. In fitness, this means pushing a little beyond comfort—physically, mentally, and emotionally. The only way to real long-term progress (without the roller coaster of burnout) is building, bit by bit, day by day.

Start each morning or workout by embracing slight discomfort and repeating some version of:
“Just get a little better today.”

Over time, these incremental wins multiply into remarkable transformations.

Want to apply kaizen and real consistency to fitness, health, or mindset?
Personal Training and Manual Therapy
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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