SolCoreFitness

Amber SolCore Fitness and Therapy Success

SolCore Therapy and Fitness

Sometimes, what you’re doing just stops working. For Amber, it took years of yoga, chronic pain, and a sudden breakdown to realize her body needed something different. This is her story—and how SolCore Fitness helped her shift from injury to healing.

When Pain Overrides the Pose

Amber had been practicing yoga since she was 19. It was more than a workout—it was a lifestyle. She loved the wildness, the philosophy, the breath work, and the physicality.

But over time, yoga shifted. The deeper, spiritual practice faded, replaced by fast-paced, athletic movements. Like many, Amber had flexibility—but not mobility or strength. She could move into poses, but her body couldn’t support them.

Eventually, her back gave out.

“It was the day after Thanksgiving. I stepped out of the car and literally couldn’t move. I crawled up the stairs to my mom’s house. It was terrifying.”

That moment wasn’t random. It was the result of years of compensation, strain, and bypassing the body’s needs. Her long-time bodyworker warned her:

“You’re too stretchy. You need real strength.”

Why Yoga Alone Couldn’t Help

Amber loved yoga. But she realized she had been using it to avoid—not address—her deeper structural issues. Like many, she thought movement alone was enough. But flexibility without strength, and effort without direction, only made things worse.

“I didn’t want to bash yoga. But I had to admit—it wasn’t working. My body needed something more holistic, structured, and biomechanically sound.”

Enter SolCore Fitness.

A New Approach: Structured, Subtle, and Demanding

Amber admits it wasn’t easy at first.

SolCore’s program required consistency and re-learning. The exercises were unfamiliar and subtle—but also deeply challenging.

“It was counterintuitive. I had to unlearn how I’d been moving for decades. But the subtlety was powerful. Within six months, I was 75% better.”

Through personalized training and a focus on fascia, mobility, strength, and proprioception, Amber rebuilt her foundation. The back pain lessened. Her posture improved. Her nervous system regulated.

And maybe most importantly, she reclaimed her relationship with her body.

Lasting Changes and a New Way Forward

Amber still has a desk job. She still feels occasional pain. But now she knows how to manage it. She’s no longer dependent on yoga poses to feel “better.”

She’s walking more, doing breathwork, meditating again—and she can sit in silence without discomfort.

“This has helped me return to the real yoga: presence, breath, and awareness. I found a better balance.”

Her advice?

“Don’t wait until things break down. Be willing to change. What worked in your 20s won’t work forever. Find a system that evolves with you.”

Want to Explore a Better Path for Your Body?

Amber’s story is one of many. At SolCore Fitness & Therapy, we help people get out of pain and into possibility through a method that combines manual therapy, fascia-based training, and deep biomechanical insight.

💬 Curious if it’s right for you? Click here to schedule a free consult.

📄 Want the case study version? Click here to download.

Building a foundation for a better life.

Find out more @

Facebook

Bluesky

Pinterest

Instagram

Youtube

The Hidden Freedom in Habit Change for Long-Term Health

Solcore Therapy and fitness

I want to share a liberating paradox that’s brought me (and many of my clients) real peace—and I believe it’ll do the same for you:

Habits give you freedom… even when you “fail” them.

It sounds backwards, but it’s true.

Sometimes skipping a workout, missing a meditation, or veering off your nutrition plan isn’t a failure. It’s part of the natural rhythm of building long-term health.

Life throws curveballs. That’s not a matter of if, but when. What matters most is what happens next.

Do you get stuck in guilt or frustration?
Or do you pick yourself back up, adjust, and keep going?

Because real habit change isn’t about perfection. It’s about steady recommitment.

Progress, Not Perfection: The 80/20 Reality

Let’s stop chasing 100%.

No one hits every goal all the time—and trying to creates burnout. Instead, aim for 80/20.

If you’re making good choices 80% of the time—whether that’s working out, eating well, or taking care of your mind—that’s a massive win. That’s consistency. That’s transformation.

And when you “fall short,” it’s not failure. It’s data.
You can:

  • Reflect: What threw you off?
  • Adjust: Can you create a backup plan?
  • Reconnect: Link new habits to familiar ones, like brushing your teeth.

Every stumble is a chance to refine.

True Habit Change Builds Over Time

We’re so conditioned to chase quick results. But true change—change that lasts—comes slowly, through repetition, grace, and commitment.

If you’re in this for the long haul (and I hope you are), treat your goals like a relationship with your body—not a checklist.

That relationship deserves:

  • Patience when things don’t go as planned
  • Support from others when motivation dips
  • Vision that sees beyond today’s setback

This is a marathon, not a sprint. And yes—you’re allowed to walk parts of it.

Need a Professional Support System?

You don’t have to do this alone.

As a therapist and trainer with 30 years of experience, I’ve helped people build sustainable, science-based programs that work with the body’s design—not against it.

If you’re ready to commit to real, holistic habit change and long-term health, I’d love to help you do it the right way.

👉🏽 Click here to get started with support.

Let’s build something lasting—one habit at a time.

Building a foundation for a better life.

Find out more @

Facebook

Bluesky

Pinterest

Instagram

Youtube

How To Overcome Plantar Fasciitis And Reclaim Your Mobility

rying to live your life with plantar fasciitis is no fun—especially when the treatments you find make things worse. Sound familiar?

Maybe you’ve searched for plantar fasciitis exercises or plantar fasciitis treatments, but instead of relief, you ended up in more pain. That’s because most approaches only treat the symptom, not the cause.

I want to help you change that.

Click the image to watch the video

What Is Plantar Fasciitis… Really?

Let’s keep it simple:
Plantar fasciitis is an inflammatory process in the fascia and soft tissue layers of your feet. These layers are supposed to slide and flow freely. When they stick together, inflammation builds—and pain follows, especially in the heel and bottom of the foot.

The worst part? You have to walk, so you’re constantly irritating the area.

Why Most Treatments Fail

Let’s get real: a lot of common plantar fasciitis treatments do more harm than good.

Here’s why:

  • Graston Technique:
    A metal tool that scrapes tissue like you’re removing paint. It crushes fascia tubes instead of helping them glide. Avoid it at all costs.
  • Rolling on a Ball or Foam Roller:
    Might feel good temporarily, but it only treats the symptom. It doesn’t restore flow or sliding.
  • Heat & STEM:
    Brings warmth, but doesn’t address fascia mechanics. Mostly a waste of time.
  • Ice After 24 Hours:
    Stops the body’s natural healing response. Good for initial injuries only—not ongoing issues.
  • Generic Strengthening or Stretching:
    Without understanding fascia connections, these can be ineffective—or make things worse.

The truth? The body isn’t isolated parts—it’s a complex system. And plantar fasciitis is often just the tip of the iceberg.

The Fascia Chain: A Holistic Perspective

Your foot contains three fascial layers that should slide smoothly. But those layers connect up your body—through your Achilles tendon, calf muscles (soleus and gastroc), hamstrings (especially biceps femoris), glutes, spine, and even arms.

When one area in that chain gets tight or dysfunctional, the whole system suffers. That’s why simply focusing on the foot won’t fix the problem. You need to treat the cause, not the symptom.

The Right Way to Treat Plantar Fasciitis

At SolCore Fitness & Therapy, here’s how I’ve helped clients overcome plantar fasciitis:

1. Myofascial Stretching

Targeted stretches for:

  • Soleus and Gastroc (calf muscles)
  • Biceps Femoris (outer hamstring)
  • Glute Max, Latissimus Dorsi, and Transversospinalis
    These open up the entire chain and restore flow—often bringing 50–70% relief with just the first few exercises.

2. Manual Therapy

I release the three stuck layers of fascia in the foot by hand—no tools, no trauma. Then I work up the leg, releasing the connective fascia from the calves to the hips and beyond.

3. Customized Progression

Each body is different. That’s why I don’t offer cookie-cutter plans. Exercises must be taught and progressed based on your structure and specific needs.

What Gets in the Way of Healing?

Even with the right approach, some factors can slow your progress:

  • Walking Too Soon After Treatment:
    It disrupts flow and resets your gains.
  • Excess Weight:
    More load = more compression on the fascia.
  • Supportive Shoes (like Hokas):
    May ease pain short-term, but limit natural foot movement and long-term recovery.
  • Poor Movement Patterns or Posture:
    Dysfunction up the chain leads to recurring issues.
  • Lack of Muscle:
    You can’t stretch a muscle that isn’t there. Strength training matters too—done correctly.

Want to Move Without Pain Again?

If you’re struggling with plantar fasciitis and want a real, lasting solution, I’ve got options for you:

Plantar fasciitis doesn’t have to be a lifelong sentence. When you work with your body—not against it—you can regain freedom, movement, and strength.

Like this? 👍🏼 Share it. Subscribe. And keep showing up for yourself.

You got this.

Building a foundation for a better life.

Find out more @

Facebook

Bluesky

Pinterest

Instagram

Youtube

Why Consistency — Not Just Resolutions — Drives Your Health Goals

Solcore Fitness therapy and training

Everybody puts so much emphasis on January 1, but if you really want to succeed in the new year, it’s better to think about consistency in health goals — and how learning and adapting will shape your lifestyle over time.

Nothing magical happens at midnight on January 1.

The real change comes from within you.

Think of the year as a long story to live — not just a sprint at the start. If you pin all your hopes on the first few days of January, you’ll miss the bigger picture.

Here’s what will happen over time:

👉🏽 Sometimes you’ll do great
👉🏽 Sometimes you’ll struggle
👉🏽 You might even realize a goal wasn’t what you really wanted
👉🏽 But your consistent behavior will determine your results.

And that last one? It’s the most important.
Consistency in your health goals is what brings real, lasting change.

Start Your Story Strong

A good story needs a good opening. That doesn’t mean intensity — it means clarity, mindset, and small steps. Focus on developing the right mental approach. Tap into your emotions. Set different kinds of goals that can guide you and evolve with you.

Try this:

✅ Reflect on where you were this time last year. What did you learn? How can you build on that?

✅ Make your goals SMART — Specific, Measurable, Achievable, Relevant, and Time-bound.

✅ Prioritize your health and values, not just your weight or aesthetics.

✅ Think about long-term and short-term goals — and how to reward yourself for progress.

✅ Focus on behavior, not just results. Do your best daily — the outcomes will follow.

✅ Keep learning about health, exercise, nutrition, and stress.

✅ Be aware of your emotions, but don’t let them control your actions.

✅ Ask for support — even before you think you need it.

Give Yourself the Whole Year

Start strong, but don’t burn out. You don’t have to fix everything in January.

Use your calendar, revisit your goals, track your progress.
Stay curious. Stay consistent. Keep learning.

That’s how real change happens.

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

Find out more @

Facebook

Bluesky

Pinterest

Instagram

Youtube

Choosing Your Best Life: Embracing Authenticity Over Fear

🌟 Are you tired of living a life dictated by fear and conditioned responses? It’s time to break free and embrace the incredible power of deciding who you want to be! Join us on this transformative journey as we explore the liberating concept of living authentically and crafting your best life on your own terms.

🚀 In this empowering video, we delve into the importance of self-discovery and making choices that align with your true self. Discover the pitfalls of living in a state of fear and how it can hinder personal growth, creativity, and happiness. Let’s dismantle the limiting beliefs that hold us back and replace them with a mindset focused on authenticity, purpose, and fulfillment.

Click the image to watch the video

Are you tired of living based on fear, routine, and what others expect?
If you’re ready to break free and start choosing your best life, this is your moment.

Living authentically isn’t just a trendy phrase — it’s a radical shift away from fear-based decisions and toward self-guided purpose.

Stop Reacting, Start Choosing

Most people set goals or make life changes based on what they don’t want.
They react to pain, disappointment, or fear — and think they’re acting on instinct.

But instinct isn’t the same as reaction.
Reaction is often conditioned — shaped by years of beliefs, emotions, and expectations that don’t truly belong to you.

So instead of chasing outcomes or falling for the latest fix, pause.

Ask yourself:
Who do I want to be? Why?
That’s where true transformation begins.

Fear-Based Goals Lead to Nowhere

You might not even realize how many of your goals are fear-driven.
Fear of failure. Fear of being stuck. Fear of how you look or how others see you.

And when you act from that space, the results rarely stick.

You’re not learning or evolving — you’re bouncing between reactions.

But when you focus on who you want to be, you begin to make decisions with clarity. You become proactive — not just busy.

Define the Life You Want

Take a breath. Slow down.
This isn’t about solving everything overnight. It’s about aligning your life with who you truly are.

✅ Reflect: What do you really want — and why?
✅ Write it down without judgment.
✅ Stay curious — this isn’t a test.
✅ Walk in nature. Meditate. Journal.
✅ Begin with connection, not comparison.

From that place of self-connection, it becomes easier to identify tools and support that truly serve you. Not because someone promised a quick fix — but because you’ve defined your path first.

This Is Your Process

Choosing your best life isn’t about having all the answers.

It’s about being an active participant in your own journey.
It’s about learning, adjusting, and staying grounded in what you believe matters.

And most importantly: It’s about starting.

Wherever you are, begin now.
Your next step doesn’t have to be perfect — just aligned.

You’re not here to live on autopilot.
You’re here to choose. Every single day.

Request A Free Consultation Here

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

Find out more @

Facebook

Bluesky

Pinterest

Instagram

Youtube

Unlocking Vitality: The Power of Zone 2 Cardio for Optimal Health and Fitness

Zone 2 cardio is getting a lot of attention lately—and for good reason. But this isn’t just another fitness trend. If used properly, Zone 2 cardio can become the foundation of your long-term health, energy, and recovery.

Let’s break it down and show you how to make Zone 2 part of a complete, fascia-informed training approach—not just another checkbox in your routine.

Click the image to watch the video

What Is Zone 2 Cardio?

Zone 2 is the second level in a 5-zone cardiovascular scale, where your body primarily uses fat and oxygen (aerobic metabolism) to fuel movement.
It sits between gentle movement and high-intensity exercise, typically falling between 60–70% of your max heart rate.

Not sure what that means?
Start with a basic estimate: 220 - your age = max heart rate.
Then calculate 60–70% of that number.

More precise formulas exist, but the important thing is to start where you are and listen to your body.

✅ A heart rate monitor (Apple Watch, Garmin, etc.) can help
✅ You should still be able to talk comfortably while training (aka the “talk test”)
✅ You may still breathe mostly through your nose

Why Zone 2 Cardio Works So Well

Zone 2 improves how efficiently your body uses oxygen, delivers nutrients, and clears waste.
Here’s what you gain:

  • Stronger heart and lungs
  • More mitochondria (cellular energy factories)
  • Better capillary density (circulation)
  • Faster recovery between workouts
  • A solid base for strength or higher-intensity training

If you’ve ever jumped into HIIT, CrossFit, or intense lifting without seeing results, it’s often because your foundation was missing.
Zone 2 is that missing piece.

But here’s the part most people miss: your structure matters just as much as your heart rate.

If your posture is collapsed—rounded shoulders, forward head, restricted breathing—you’re limiting the ability of your lungs and heart to perform.
And that can reduce the effectiveness of even a perfect Zone 2 session.

That’s why we integrate corrective and structural work into all our programming at SolCore Fitness.
When you combine Zone 2 with myofascial stretching, segmental strengthening, and ELDOA techniques, you unlock the full benefit of cardio.

Explore how ELDOA exercises can open space in your spine and thorax to support better breathing and recovery.

How to Build Your Zone 2 Routine

  1. Start with Zone 1
    If you’re new to cardio or unsure of your baseline, begin with lower-intensity Zone 1 work and good posture habits.
    Let your body adapt before pushing harder.
  2. Dial in your structure
    Use corrective exercise and mobility work—like Global Strengthening and postural realignment—to prepare your body for regular training stress.
  3. Progress gradually
    • Begin with 45-minute sessions
    • Aim to increase duration to 60–90 minutes over time
    • Stay consistent and let your body adapt over weeks—not days

Don’t Skip Corrective Work

Even walking puts thousands of pounds of force through your joints over the course of 10,000 steps.
Without corrective exercise, those forces accumulate and degrade performance—especially in an unbalanced body.

Every Zone 2 session should be followed by realignment and decompression work, not just foam rolling or massage.

Corrective support ensures that:

  • Muscles recover efficiently
  • Fascia maintains healthy tone and hydration
  • You prevent breakdown while building endurance

Final Thoughts: Periodization Is Key

Zone 2 isn’t meant to be a permanent state. It’s a phase in a smart, periodized plan.
You cycle between:

  • Structure + Zone 1
  • Structure + Zone 2
  • Corrective + Recovery
  • And eventually, higher intensities with full preparation

This is how you train for vitality, not just fitness.

Want support?
“Want to go deeper? Explore our Circulatory and Respiratory System Exercises designed to strengthen breathing and circulation.”

Request A Free Consultation Here

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

Find out more @

Facebook

Bluesky

Pinterest

Instagram

Youtube

Embracing Change: Flow with the Seasons of Life

“𝑇𝑜 𝑒𝑣𝑒𝑟𝑦𝑡ℎ𝑖𝑛𝑔 𝑡𝑢𝑟𝑛, 𝑡𝑢𝑟𝑛, 𝑡𝑢𝑟𝑛… 𝑇ℎ𝑒𝑟𝑒 𝑖𝑠 𝑎 𝑠𝑒𝑎𝑠𝑜𝑛, 𝑡𝑢𝑟𝑛, 𝑡𝑢𝑟𝑛, 𝑡𝑢𝑟𝑛… 𝐴𝑛𝑑 𝑎 𝑡𝑖𝑚𝑒 𝑡𝑜 𝑒𝑣𝑒𝑟𝑦 𝑝𝑢𝑟𝑝𝑜𝑠𝑒 𝑢𝑛𝑑𝑒𝑟 ℎ𝑒𝑎𝑣𝑒𝑛.”

This message has been passed down through centuries—from scripture to song—reminding us of one undeniable truth: change is inevitable.

When we face change in life, it can arrive without warning or emerge from choices we’ve made. But no matter how it comes, resisting it only leads to stress. Embracing change is a more grounded and sustainable approach.

Let’s flip the script.

What if you saw change like the seasons? Predictable in rhythm, rich in meaning, and always in motion.

Spring brings growth. Summer surges with energy. Fall invites reflection. Winter offers restoration.

Nature thrives on change—and so can we.

Change Is Natural, Just Like Movement

Your body, like nature, is designed for change and motion. Whether you’re building strength, healing, or adjusting your habits, the internal seasons of your body are always shifting.

If you’re not mentally and emotionally grounded, that constant flux can make you feel off balance—like life is happening to you.
But when you’re rooted in awareness, embracing change becomes a powerful strategy for health and happiness.

At SolCore Fitness, we build programs that reflect this natural rhythm. Training and therapy are not static—they evolve with your body’s needs.

Let Change Fuel Your Growth

If you learn to move with life’s seasons, you’ll find space to reflect, adapt, and grow. You’ll be less likely to fall into victimhood and more likely to respond from a place of confidence and trust.

  • Feel gratitude for what’s passing
  • Get curious about what’s coming
  • Accept what is, while shaping what’s next

It’s a mindset that supports everything from physical transformation to emotional resilience.

Embrace change with love, humility, and clarity.
Let life’s rhythm guide you—because you’re not here to resist the seasons.

You’re here to move with them.

Building a foundation for a better life.

Find out more @

Facebook

Bluesky

Pinterest

Instagram

Youtube

Why a Holistic Fitness Program Is the Real Solution

Solcore therapy and fitness

You can’t expect the current system to take care of you.
The way most people approach fitness, health, and recovery simply doesn’t lead to the results they expect.

We’ve been taught to:

  • Just “get moving” with random workouts
  • See a practitioner after something hurts
  • Rely on medical intervention when things get worse

But the biggest gap is right at the beginning—what kind of movement you’re doing.

Not all activity is helpful. In fact, what you do in your workouts can either help your body adapt and heal—or create more imbalance and wear.

Most conventional fitness approaches ignore the cause of problems.
They wait until stiffness, pain, and postural breakdown show up—and by then, it’s harder (and slower) to fix.

Wear and Tear Happens… But You Can Choose What Happens Next

Every movement you do creates an effect.
Either you’re adding more wear and tear or helping correct it.

Life itself—work, driving, sitting, sports—creates imbalance.
Over time, this shows up as:

  • Loss of mobility
  • Postural distortion
  • Chronic stiffness
  • A feeling that your body isn’t keeping up

And still… many people convince themselves that just being active means they’re getting better.
But if the foundation isn’t right, they’re simply wearing down their body in a more organized way.

You Need a Targeted, Integrated Approach

If you had a financial crisis, you wouldn’t just keep spending and hope things improve.
You’d face the cause, balance the budget, and change your habits.

Your body works the same way.

The longer you avoid addressing the root issues—weak posture, fascia imbalances, asymmetry—the harder they become to correct.

But when you start a holistic fitness program, you can:

  • Restore posture, strength, and mobility
  • Support your long-term energy and vitality
  • Use osteopathic techniques to heal and stabilize
  • Prevent overuse injuries before they occur

Practitioners Should Support You—Not Rescue You

Imagine using therapy to support your workouts—not to fix damage caused by them.

When your training is intentional and integrated, you rarely need to rely on outside interventions.
You stay strong, adaptable, and clear in how your body works.

At SolCore Fitness, we guide clients through this shift—combining exercise, therapy, and fascia-based training into one personalized system.

Everything is designed to work together. No guesswork. No randomness.

Explore what’s possible when you commit to the full picture.
This guide to holistic fitness is a good place to start.

Let’s Talk About Your Next Step

If this resonates with you, I’d love to talk with you more about what a holistic fitness program could look like for your body and your goals.

Use the consultation link below to find a time that works for you.

Request A Free Consultation Here

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

Find out more @

Facebook

BLuesky

Pinterest

Instagram

Youtube

Self-Love Promotes Physical Transformation ❤️

When you’re feeling good about yourself, chances are your healthy habits follow—and so does your appearance.

And here’s the best part: when you’re consistent with your workouts and on point with your meals, your self-love and physical transformation reinforce each other. The more love you give your body, the stronger you feel—and the better you look.

Self-Love Isn’t Just Movement—It’s Intention

Self-love in your workouts doesn’t mean you’re just staying active.
It means you’re showing up for your body with care, focus, and commitment.

You’re not just moving—you’re giving your body what it specifically needs.

That means working on the difficult areas—the ones that are:

  • Weak
  • Tight
  • Turned off
  • Lacking mobility

Whether you’re using segmental strengthening to activate weak muscles or myofascial stretching to release deep restrictions, you’re creating transformation from the inside out.

When You Give, Your Body Gives Back

When you love your body enough to meet its unique needs, it rewards you.
You can keep up with the activities that bring joy and fulfillment—whether that’s dancing, hiking, lifting, or simply feeling great moving through life.

How awesome is that?

It’s a never-ending circle:

  • Self-love leads to action
  • Action leads to transformation
  • Transformation builds confidence and more self-love

Inside-Out Change Is Real

Have you felt it yet?

That incredible feeling when you do the work—emotionally and physically—and your body responds.

You feel better. You look better.
And you want to keep going.

And if you haven’t experienced this yet, trust me: you will.
With a program that’s specific, supportive, and designed for real-life needs—like we offer in our personal training and therapy—you’ll build habits that sustain your progress and deepen your connection to your body.

If you’d like help discovering what your body needs, reach out anytime.
This journey is yours—and I’m here to support it.

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

Find out more @

Facebook

Bluesky

Pinterest

Instagram

Youtube