Beginner workouts

Do You Know the Truth About The Bend Pattern?

Bending is one of the most common movements we use in everyday life—picking up your kids, moving a box, swinging a golf club. But most people don’t do it well. That poor movement adds up, leading to tightness, pain, or injury over time.

So should you jump straight into Romanian deadlifts (RDLs) or kettlebell swings to “fix” it?

Not quite.

Let’s unpack what the bend pattern really is, which muscle chains are involved, and how to approach this movement holistically so your body gets stronger—not more worn down.

Click the image to watch the full video

What Is the Bend Pattern, Really?

In training, the bend pattern refers to a hip-dominant movement like an RDL or deadlift. You’ll see this pattern show up solo or combined with other movements during everyday life—lifting, twisting, walking, squatting.

But just “doing” the movement doesn’t mean you’re doing it well.

If your muscle chains are out of balance—some tight, some weak, some misfiring—practicing the bend pattern without addressing the root causes can reinforce dysfunction and eventually lead to pain or breakdown.

The Bend Pattern Is a Global Movement

Unlike isolated exercises, the bend pattern is what we call a “global” movement. It requires the whole body to coordinate and act as one. That’s why I don’t just teach the movement—I assess how your body is functioning within the movement.

We look at the full chain: the muscles, fascia, tendons, ligaments, and how they interact.

The primary chain behind the bend pattern is your posterior chain—from your heel to your calves, hamstrings, glutes, deep back muscles, and even your neck and shoulders. But your anterior and lateral chains help stabilize that pattern too.

Here’s a quick snapshot of the key players:

  • Soleus
  • Gastrocnemius (calf muscles)
  • Hamstrings
  • Gluteus maximus
  • Four layers of spinal muscles
  • Trapezius
  • Rhomboids
  • Levator scapulae
  • Shoulder stabilizers

The Problem with Just “Doing” the Bend

Too often, people start loading up barbells without assessing the quality of their chain or how their fascia is functioning.

The bend pattern naturally places more mechanical load on the lower back than a squat—simply due to leverage. That’s not a bad thing. But it becomes a problem if:

  • You haven’t trained segmentally
  • Your fascia is out of balance
  • You’ve overloaded the system
  • You’re dealing with an acute back issue

Force isn’t the enemy. Misapplied force is.

How to Learn the Bend Pattern: Start Pure

To truly master this pattern, you must start with clean motor control. I teach the butt-back, bow-forward drill from a kneeling position. It’s the most stripped-down, brain-friendly way to teach your body how to move properly.

From there:

  1. Kneeling →
  2. Bodyweight standing RDL →
  3. Light weight →
  4. Full deadlift (hip + knee bend)

At each step, you’re grooving the right motor pattern—building a motor engram in your brain so you move properly without having to think about it.

Key pointers:

  • Keep a neutral spine (don’t over-arch or round)
  • Maintain all four natural curves in your back
  • Shift weight back into heels—but don’t lift your toes
  • Move as one unit—don’t break at the spine
  • Engage your abs and lats for support

Common Mistakes (That Will Wreck Your Back)

  • Rounding the spine
  • Overarching the lower back
  • Losing foot contact
  • Using too much weight too soon
  • Not progressing through proper training stages

Instagram might celebrate a rounded-back deadlift, but your body won’t. You want smooth, controlled, segmental movement—built over time with intention.

The Fascia Piece (Why It Matters)

Muscles don’t work in isolation. They’re wrapped in and connected by fascia—a living, communicative network that governs structure, neurology, and coordination.

If your fascia is dehydrated, compressed, or restricted, your body can’t move well—even if your muscles are “strong.”

Here’s what affects fascia health:

  • 🚰 Dehydration (aim for half your body weight in ounces of plain water daily)
  • 😰 Chronic stress
  • 🧍‍♂️ Not working the fascia directly (training in multiple planes and ranges)

Want a better bend pattern? Take care of your fascia first.

Deadlift vs. RDL

Once you master the RDL, you can layer in the deadlift by adding controlled knee flexion. The movement stays hip-dominant, but now you’re handling more force and range of motion.

Both movements are important—but only if you’ve earned the right to do them well.

Slow Is Smooth. Smooth Is Strong.

Building a bend pattern takes time. Don’t rush. Train your brain, train your chains, and train your fascia. It’s not about how much weight you lift. It’s about how well you move—now and for the rest of your life.

Want Help?

If you’re 40+ and looking to be strong, mobile, and pain-free for the long haul, I’ve got a few ways to support you:

All links are in the description below.

See you next week—take care.

— Ekemba Sooh
SolCore Fitness & Therapy

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

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Awareness and Mindset in Fitness: Stop Sabotaging Progress

There is what is factually happening and your perception of what is happening. Being aware and managing these two situations will either lead you to suffering or not.

Check out this video to raise your awareness and help you move through your sticking points.

Click the image to watch the full video

What Are You Making It Mean?

There’s what’s happening—and there’s what you make it mean.

That difference? It’s everything.
Because whether you move forward or stay stuck depends on whether you respond to reality… or your perception of it.

Let’s dig into what that really means—especially when it comes to your body, your progress, and the way you approach challenge.

Your Body Speaks. Are You Listening—or Interpreting?

Anytime you start a new fitness or therapy program—especially one that’s truly holistic—it’s going to challenge you. It might expose weaknesses, bring up tension you’ve ignored, or feel “hard” in unfamiliar ways.

But most people don’t just feel that difficulty—they add meaning to it:

  • “This is torture.”
  • “My body can’t handle this.”
  • “I’m not cut out for this kind of training.”
  • “I’m broken.”
  • “It’s too much.”

Those are interpretations, not facts.

The fact might be:
👉 “This stretch is tight.”
👉 “I’ve never moved like this before.”
👉 “I don’t yet know how to do this.”

That’s a very different experience.

Example: The Bicep Femoris Stretch

Let’s say I give you a bicep femoris myofascial stretch—a targeted stretch for your hamstrings in their full fascial chain.

It’s not “hard” in the traditional sense. But if your body needs it, it will feel tight or awkward or intense.

You get to choose:

  • Will you experience it for what it is?
  • Or will you pile on emotional baggage and make it mean something bigger?

The One Thing That Sabotages Progress

The #1 thing I see stop people from progressing is not the exercises themselves—it’s the mental meaning they assign to those exercises.

If your internal voice says “I shouldn’t feel this way” or “this means I’m broken,” you’re setting yourself up for resistance, frustration, and eventually—quitting.

But if you stay present with what’s actually happening in your body—without judgment—you stay open to growth.

What to Do Instead

Here’s how I coach clients to navigate this:

  1. Expect challenge. New experiences will feel weird. That doesn’t mean they’re bad.
  2. Create space. Journaling, breathwork, or mindfulness can help you separate your emotions from the facts.
  3. Observe your mind. Notice what stories pop up. You don’t have to believe them.
  4. Return to your body. Stay grounded in what you’re actually feeling—tightness, confusion, effort—not the meaning you’re assigning to it.

The Big Shift: Let the Process Change You

Doing something new isn’t just about gaining a new skill. It’s about letting the process change you.

You won’t get new results by staying the same person. That includes your body, your thoughts, your habits, your expectations.

So don’t just focus on doing something different.
Focus on becoming someone different—someone who can handle challenge without collapse, who stays present, and who grows through the experience.

This Is Holistic Fitness

At SolCore Fitness, I teach from an osteopathic model—where therapy and training are part of the same continuum, and the body is treated as a connected whole.

That means I don’t just give you workouts. I give you a framework that teaches your body and mind to adapt.

So when something is tight, you don’t panic.
You observe. You adjust. You continue.

That’s how long-term change actually happens.

Ready to Try?

Drop a comment if this resonates.
Have you noticed yourself layering meaning onto your experience? Have you ever self-sabotaged without realizing it?

Awareness is the first step.
And I’d love to hear what you’ve discovered.

See you next week.

— Ekemba Sooh
SolCore Fitness & Therapy

P.S Read more about my journey! It is filled with multiple moments of Ah Ha’s

Ekemba’s Story

Bbuilding a foundation for a better life.

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Is Hanging For Back Pain A Real And Safe Solution? 🧐

Back pain affects over 550 million people worldwide, and with that kind of number, it’s no surprise people are searching for relief—fast. One of the more popular trends? Hanging from a pull-up bar to decompress the spine. But is this method really helping, or could it be doing more harm than good?

Let’s break it down through a holistic, fascia-informed lens, so you can understand what’s really happening when you hang—and whether it’s a smart choice for your back.

Click on the image to watch the full video

🔍 Why People Hang for Back Pain

The theory is simple: when you hang, your body weight creates a gentle pull on the spine, which seems to decompress the vertebrae. It’s popular among physical therapists and fitness influencers who promote spinal decompression as a fix for bulging discs, tight backs, or just general discomfort.

But like most things in health and fitness, simple doesn’t mean effective—and it certainly doesn’t mean safe for everyone.

🚫 When Hanging Might Do More Harm Than Good

Let’s start by understanding what kind of back pain you’re dealing with. Here’s a simple breakdown:

  1. No pain – Fine for general feel-good movement
  2. Semi-chronic – Occasional flare-ups
  3. Chronic – Consistent daily discomfort
  4. Acute – Sharp, intense pain or injury

🔴 Acute or chronic pain? Avoid hanging. Your body is already inflamed and dysregulated. Hanging adds unpredictable force to an unstable system—it’s not specific, and it can worsen the problem.

🟡 Semi-chronic? Maybe—but only for brief relief, not correction.

🟢 No pain? You’re free to experiment, but don’t expect it to fix much.

🌀 What Really Happens When You Hang?

When you lift your feet and hang from a bar, your body wobbles. That instability triggers your core and spinal muscles to contract constantly in small ways just to keep you from falling.

That means instead of fully relaxing and lengthening your spine, your body is busy protecting itself. And contraction ≠ decompression.

📌 The Specificity Problem

Even if hanging did decompress the spine, it doesn’t target where you need it most.

Back pain often shows up in specific areas—like L4-L5, T12-L1, or T8-T9. But when you hang, your body moves where it’s already free and open—not where it’s stuck.

➡️ Correction requires specificity. If you can’t direct the force to the exact spinal segment in need, you’re just stretching the wrong places.

🪢 No Fixed Point = No Progress

To correct posture or decompress a joint, your body needs fixed points above and below the target area. Hanging removes that control. It’s like trying to stretch a rubber band without holding the ends.

You can’t direct the force. You can’t stabilize. You can’t be specific. And without that, no real change happens.

🔄 Twisting While Hanging? Please Don’t.

Some videos promote twisting your body while hanging. That’s biomechanically dangerous.

When you twist your spine under load (yes, hanging counts), you create compression, not decompression. The spinal discs and surrounding ligaments are not built to rotate freely under tension—especially not in a compromised state.

🏗️ Hanging Is a Closed Kinetic Chain

If you’re trying to create space in your spine, you need open kinetic chain movement—freedom at the end joint. But hanging is closed-chain. Your arms are fixed; your spine becomes the weak link under tension.

That’s the opposite of what you want if your goal is spinal decompression.

🔧 So What Should You Do Instead?

Back pain isn’t always caused by your back. Common culprits include:

  • Herniated or bulging discs
  • Pinched nerves or blood vessels
  • Structural imbalance
  • Weakness or asymmetry in trunk muscles
  • Poor fascial tension distribution

You need to balance strength and mobility across your entire structure. That includes your spine, diaphragm, abs, ribs, back muscles, and everything connected via fascia.

🧠 And most importantly—you must re-educate your body. Passive hanging doesn’t do that. You need specific exercises and postures that restore function, reduce compression, and create stability through proper alignment.

✅ Here’s What Works Better

  • ELDOA – Targeted spinal decompression with fascial tension
  • Myofascial Stretching – Postural rebalancing to relieve tension
  • Holistic Training – Programs designed to move you from dysfunction to function
  • Structural Assessment – To identify where to start and how to build safely

💬 Final Word: Hanging Feels Easy—But That Doesn’t Make It Effective

It’s tempting to think hanging can fix your back pain. It’s quick. It’s simple. But the body isn’t simple—it’s complex, interconnected, and intelligent.

If you want sustainable relief and a stronger, more mobile spine, don’t rely on hacks. Invest in your body’s full system.

🎁 Want Help?

Get started for free:

Let’s move beyond hacks—and help your body become something greater.

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

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How to Work With Your Fascia for Real Strength and Mobility

Fascia connects everything in your body. It holds, supports, and integrates your muscles, bones, and organs. If you want a body that’s strong, mobile, and pain-free long-term, you have to learn how to work with your fascia the right way.

Most people think they are training fascia when they foam roll or do myofascial release—but that’s just the surface. To truly work with your fascia, you need to understand its structure, its functions, and how it responds to stress, movement, and care.

Click the image to watch the video.

What Is Fascia and Why Does It Matter?

From the moment you’re born, your fascia forms an interconnected web through every part of your body. It wraps muscles, links tendons to bones, cushions your organs, and shapes your movement. It isn’t just tissue—it’s alive, full of cells, fibers, and fluid.

Fascia is built on biotensegrity, meaning your structure is held by tension and compression, not stacked like a pile of blocks. That’s why traditional training often falls short—it doesn’t respect how your body is actually designed.

Most Fascia Training Misses the Point

Foam rolling, massage guns, scraping, and aggressive manual therapy often crush or traumatize your fascia instead of supporting it. Yes, you might feel a short-term release, but that doesn’t mean you’re fixing the problem. More often, you’re just triggering a stress response or creating more dysfunction.

True fascia training means more than poking at tight spots. It requires:

  • Understanding fascial chains (like the one that runs from your heel to your head)
  • Knowing how to create tension through specific postures and positions
  • Choosing whether to stretch or strengthen based on what your body needs
  • Considering hydration, stress, and nutrition as part of the fascia equation

How to Actually Work With Your Fascia

If you want to work with your fascia, not against it, here’s what it takes:

  1. Start with awareness
    Understand that fascia connects everything. Every movement involves fascia. But if you don’t train with that in mind, you miss the full benefit.
  2. Hydrate and nourish
    Fascia depends on water and quality nutrients to stay supple. If you’re dehydrated or eating junk, your fascia becomes brittle and inflamed.
  3. Use precise movements
    Align your body into tension lines that respect the fascial chains. Postures like myofascial stretches and strengthening sequences help stimulate and restore these connections.
  4. Train the whole system
    Don’t isolate. Work through the full chain with both global and local exercises. That’s how you build resilience and function.
  5. Respect recovery and the flow of fascia
    Fascia moves fluid through collagen tubes—don’t crush them with overuse of tools. Use techniques like pumping and gentle fascial normalization instead.

Symptom Fixes vs. Holistic Function

It’s easy to chase symptom relief—trigger point therapy, rolling, massage. But if you’re only focused on “fixing” the tight spot, you’re ignoring the system that created it.

Instead, choose to train with purpose. Strengthen the weak link, stretch what’s overactive, and use your fascia to unlock full-body performance.

Ready to Train Smarter?

I’ve spent over 17 years working directly with fascia using both therapy and exercise. If you want to learn more:

  • 📘 Grab my free eBook on holistic training with fascia in mind
  • 📞 Book a consultation to review your current routine and see where you’re missing the mark

Don’t just say fascia. Learn how to actually work with your fascia—and change the way your body performs for good.

Building a foundation for a better life.

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Unlocking the Power of the Squat Exercise

The squat exercise is one of the seven primal movements. But unlike the others, a properly executed squat is the only one that can directly improve your posture.

Most people learn to squat the wrong way. Fitness classes, trainers, and online videos often pass down bad form like it’s tradition. Challenges like “100 squats a day” only reinforce poor patterns. They don’t teach you how to move—they teach your body how to compensate.

That’s a problem.

Click the image to watch the full video.

Why the Squat Exercise Matters So Much

A squat isn’t just for building legs or glutes. It’s a global movement that involves your whole body working together. In fact, it’s made up of multiple smaller systems working in harmony—from your pelvic floor to your jaw.

Done right, it’s one of the most powerful tools you have for long-term strength, mobility, and posture.

Done wrong, it becomes a slow leak—wearing down your body over years until the damage is finally too loud to ignore.

Most People Are Taught the Squat All Wrong

When I started training back in my teens, I was told to arch my back, stick my butt out, and look up. It felt powerful—but it placed massive stress on my lower back and neck. I didn’t feel pain for years. But by the time I hit 35, that form had helped cause a spinal issue and sciatic pain.

That’s how compensation patterns work. You don’t feel them until they’ve done damage.

And unfortunately, a lot of fitness systems still teach that exact form today.

The Squat and Posture: A Unique Relationship

Unlike bending, pushing, or pulling, the squat uses and improves your posture—if done correctly.

Your postural system is made up of:

  • The Plumb Line (ear, shoulder, hip, knee, ankle alignment)
  • The Gravity Line (a 4-degree cone rising from your pubic bone)

The squat interacts with both. If your plumb line is off, squatting can make things worse. But if you squat with awareness and alignment, it actually helps reinforce your posture inside that gravity cone.

What It Takes to Do a Proper Squat Exercise

The squat is built from many parts. Each part needs to function independently before it can function together.

Here’s what that means:

✅ The Beam Phenomenon

Your torso needs to move like a solid beam—no wobble. That requires training your:

  • Pelvic floor
  • Abs (especially lower abs)
  • Diaphragm
  • Lats
  • Pecs
  • Fascia in the mouth and throat

✅ Foot and Ankle Mechanics

Your feet are your foundation. A weak or collapsed arch (especially at the navicular bone) throws off everything above. You may need arch support or proper shoes when lifting heavy.

✅ Pelvic Tuck and Knee Drive

A good squat is knee-dominant. That means knees move first—not hips.

At the same time, keep your pelvis tucked and chin tucked to stay in the beam. This requires both abdominal strength and fascial flexibility in the back.

If your soleus and calves are tight, your heels will lift and stop your knees from driving forward. So you may need to stretch and strengthen your calves to get full range.

Learning to Squat Means Slowing Down

If you’re constantly focused on performance or fat loss, you’re not giving your body the time it needs to learn proper form. And in a class environment, correcting your form often isn’t the priority.

That’s like trying to learn typing by mashing keys as fast as possible without learning the keyboard.

It’s not a matter of willpower—it’s just bad input. And bad input = bad output.

Good Squat = Good Life

Learning how to do a proper squat gives you a relationship with your body.

You’ll learn where you’re tight, where you’re weak, and where you’ve been compensating without even knowing it. And when you address those things, your body responds.

You get stronger. You feel better. You age slower.

Want Help With Your Squat?

I’ve helped thousands of people reconnect to their bodies through correct, holistic training. Here’s how you can start:

You’ve been given a body that can last 90+ years. The squat exercise is one of the best ways to take care of it.

Let’s make sure you’re doing it right.

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AI and exercise. Is it leading you down the wrong path?

Using AI for fitness may seem like a modern-day solution. Brands like Peloton and Tonal promise an at-home personal trainer experience powered by smart technology. But is that program really right for your body? Will it help you progress—or leave you frustrated and stuck?

Hi, I’m Ekemba Sooh, owner of SolCore Fitness. I’ve spent 30 years helping people move, heal, and grow through a unique system based on osteopathy. That means I approach the body as a whole, with every part affecting the next. So when I see people relying on AI for their workouts, I can’t help but ask: is this truly helping?

Watch the video by clicking on the image below to find out more.

Why AI Alone Falls Short in Fitness

AI—artificial intelligence—is smart. It can write content, answer questions, and automate tasks. I even use it myself to help outline articles. But when it comes to fitness, things get complicated. Most AI-powered fitness systems use general programming pulled from a shallow pool of traditional exercise science.

That’s a problem. Because if traditional fitness programs worked well on their own, we wouldn’t have an obesity epidemic, chronic pain issues, or confusion about how to train properly. You can be motivated and consistent, but if the program itself is misaligned with your body’s needs, you won’t get far.

Fitness companies saw a shortcut. They cut out human trainers and replaced them with tech. And because many people are already familiar with the exercises AI promotes—squats, deadlifts, pushups—it feels safe and familiar. But familiarity isn’t the same as effectiveness.

What AI Can’t See

AI doesn’t know your fascial restrictions, your structural imbalances, or your injury history. It doesn’t know if your pecs are tight or weak, or if your hip joint is compressed. It gives you a squat whether or not your body can do it safely.

Those “seven primal movements” (squat, bend, push, pull, lunge, twist, gait) are great—but only if your body is ready. Most people have compensations and limitations that need to be addressed first. Without that prep work, AI is just automating dysfunction.

For example, say you’re doing pushups. If your pecs are underdeveloped or overly tight, your body will still complete the movement—but it will cheat. And no amount of AI coaching will correct that unless it also includes isolation, fascial work, and joint mobility training.

A Holistic Approach Technology Can’t Replicate

I’m not anti-tech. I use Zoom to work with clients, spreadsheets to track progress, and video to educate. But I don’t let AI drive the program. I use human insight, years of study, and real-time feedback to shape each client’s path.

True holistic training means knowing which chains of movement are involved, how fascia influences motion, and how one area can throw off the whole system. It’s not just about what exercises you do, but how and when you do them—and what comes before.

Osteopathy embraces complexity, not generic templates. And while that makes it harder for big companies to scale, it’s also why it works.

Should You Use AI for Exercise?

If your goal is to move your body a few times a week and you’re not looking for deep transformation, then yes—AI can offer a convenient, affordable option. But if you want long-term results, sustainable change, and to actually understand and work with your body, it falls short.

Fitness isn’t about just “doing workouts.” It’s about building a relationship with your body—knowing what it needs, how it responds, and how to support it fully.

Want to Learn More?

If you’re ready to explore a smarter, deeper way to train, check out the resources below:

I’d also love to hear from you—have you tried AI-driven fitness tools? What was your experience like? Drop a comment or reach out and let’s have a real conversation about it.

Until next time,
Ekemba

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

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Do you know how to build the house of your body?🏠

SolCore therapy and fitness lead contractor of your body article

Taking control of your health is the goal. But unless you’re deep in the health and fitness world, you don’t know everything it takes.

Jumping between classes, trainers, and therapists feels productive. But that only works if you actually understand how to structure and integrate everything—if you’re truly acting as the lead contractor of your body.

Let me share a real-world example.

A woman came to one of my free monthly ELDOA classes. These community sessions let people experience holistic exercise firsthand through one powerful technique.

She found it helpful and booked a consultation. But once we sat down, I learned she was already working with a Pilates instructor, a personal trainer, and a therapist. 🧐

When I asked what she wanted from me, her answer was clear: “Just come to my house and teach me the ELDOAs.”

She thought ELDOA alone would fix everything. She also assumed seeing different professionals meant she was getting a full-body solution.

She wasn’t.

She was playing the lead contractor—but without the blueprint. She was making decisions with limited knowledge, based on marketing, hearsay, and assumptions. And unfortunately, her body showed the results. Technically speaking, she was “jacked up,” and continuing on that path was only going to make it worse.

This is a common mistake.

Many people take on the role of lead contractor of their body, but they don’t know what’s required. It’s like trying to build a house when you’ve only watched a few YouTube videos. You might know what a hammer does, but you don’t know how to use it in the context of framing a structure.

She needed to acknowledge what she didn’t know—and allow a qualified health and fitness professional to guide the process.

The lesson?

If you want lasting change, stop trying to piece together your wellness from random parts. Start building a strong, sustainable foundation with guidance.

🎯 Ready to learn how to take charge the right way?

👇🏾 Use the link below to grab your copy of:

“Move Better, Reduce Pain, and Live Life on Your Terms:
The 4 Steps to Break the Cycle, Fix It, and Keep It!”

Building a foundation for a better life.

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Allow the Process to Change You: Why Discomfort Leads to Growth

Click on the image to watch the video.

We’ve all heard the saying:

“Doing the same thing over and over and expecting different results is insanity.”

We know it logically. But most people don’t feel it deep enough to change. And that lack of internal understanding sabotages their progress before it even starts.

Let’s talk about why this happens—and what you can do instead.

The Fear Wall That Stops Real Change

As a SomaTherapist and SomaTrainer, I’ve worked with people for decades to help them overcome pain and build stronger, more balanced bodies. But I can often tell early on who’s going to succeed and who’s going to give up.

Those who succeed?
They’re open. They might feel the same fear and discomfort, but they don’t shut down. They let the process unfold.

Those who don’t?
They put up walls. They fear being uncomfortable, not understanding everything right away, and not feeling “safe” in uncertainty. That fear hijacks their ability to learn, grow, and trust their bodies. And it keeps them stuck.

Discomfort Is Part of the Path

Growth requires stress. Not too much—but definitely not zero.

Whether you’re pursuing a career, healing your body, or learning something new, you’ll go through moments of frustration and uncertainty. That’s the cost of real transformation.

Take my own story:
When I first experienced this work, it was hard. I felt it in unfamiliar places, and it was uncomfortable. But I let the process reshape me—physically, emotionally, and mentally.

The discomfort of staying stuck was worse than the discomfort of moving forward.

Linear Systems vs. Holistic Growth

Most people are used to symptom-based approaches:

  • Go to a chiropractor for your back
  • Go to a PT for your shoulder
  • Try a personal trainer for strength

But the body doesn’t work in isolated parts. It functions holistically.

When I start working with clients using a true osteopathic model, it surprises them. We’re not just addressing the painful spot—they begin moving and strengthening parts of their body they didn’t even know were involved. Tight, dry, and weak areas get activated. And yes—it feels foreign and uncomfortable.

But that discomfort is the signal that change is happening.

If You Don’t Let the Process Change You…

You’ll quit.
And quitting—even if it feels good in the moment—leads to a cycle of:

  1. Relief from stress
  2. Rationalization (“I know what’s best for my body”)
  3. Disappointment when things don’t improve
  4. A lowered threshold for quitting again

Eventually, quitting becomes part of your identity. And that’s a heavy burden to carry.

Your Identity Can Grow—If You Let It

You are more capable than you think. You’re more you than you realize. But that expanded version of you only emerges when you step into stress, growth, and challenge.

When you allow the process to change you—not just physically, but mentally and emotionally—something powerful happens:

  • You break the cycle.
  • You become more grounded in your body.
  • You expand your capacity as a human being.

Final Thought: Life Is Here to Help You Grow

As author Echeart Tolle said:

“Life isn’t here to make you comfortable. It’s here to help you grow.”

Growth comes from allowing, not controlling. From openness, not certainty. The process may not always feel easy—but the rewards are real and lasting.

Your turn: Have you gone through a process that challenged and changed you?
Leave a comment and let me know—I’d love to hear your story.

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How to Make and Stick with a Commitment to Health and Wellness 

People often ask me how I stay committed to my health and wellness.

Well, first—if I’m being honest—I’m kind of anal-retentive. I like having a plan, following through, and doing the work to keep myself moving forward. 🤪

But the real key?
I treat my health like a relationship.

And just like any relationship, it can’t be one-sided. If all you do is take, take, take… eventually, that relationship falls apart. You have to listen, give, and nurture.

Life is hectic. It’s easy to push your well-being to the bottom of your to-do list. But here’s something I want you to really hear:

👉 It’s not easier to do nothing.
👉 It’s not cheaper in the long run.
👉 And it’s definitely not selfish to take care of yourself.

Your body wants to live the amazing life you envision—but it needs your support to do that. Not pressure. Not punishment. But TLC.

That’s where a lot of people go wrong. They don’t make it a priority until something goes wrong. And when they do? They want results immediately.

But ask yourself this:
What if someone treated YOU like that in a relationship? 💥

Find Your Why

The real secret to lasting commitment starts with a single, powerful question:

What’s your WHY?
Who do you want to become?

Before you figure out what you’re going to do… or where you’re going to do it… or how much it will cost, or how long it will take…
You must first know WHY it matters to you.

That’s what gets you started.
And that’s what keeps you going.

So take a minute—maybe even longer—to reflect. This might come to you right away. Or you may need to journal, meditate, or talk it through with someone you trust.

However it comes, honor it.
This is your foundation.

Because when you know your WHY, you stop bouncing between random workouts and wishful thinking. You stop waiting for someone to come in and “fix” you.

This Is the Path

Yes, it’s still going to take work. You’ll have good days and hard days.

But like Eckhart Tolle says:

“Life is not here to make you happy. It’s here to help you grow.”

And when you choose to walk this empowered path, you will grow. You’ll learn. You’ll stumble. You’ll get up again. And you’ll build a life that’s more meaningful than you ever imagined.

Just take the first step.
Commit to yourself.

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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.

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