Beginner workouts

Jan 09 2024

The Hidden Freedom in Habit Change for Long-Term Health

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 @

Jan 02 2024

Why Consistency — Not Just Resolutions — Drives Your Health Goals

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 @

Dec 21 2023

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 @

Dec 19 2023

Why a Holistic Fitness Program Is the Real Solution

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 @

Dec 18 2023

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 @

Dec 07 2023

Own Your Power💪🏽

Pop quiz, hot shot!
There’s just one question:

Who’s in charge of your life?

If you answered, “I am,” then congratulations—you’re right.
You are the only person ultimately responsible for your outcomes—good or bad, healthy or not, fulfilled or frustrated.

The power to create the life you want is within YOU. That’s personal empowerment—and it lives alongside the concept of responsibility.

I bring this up because I often hear from people who feel powerless.

❌ They feel like something is happening to them
❌ They shrink into little boxes, assuming this is “just how things are”
❌ They want someone else to fix things without owning their part

So let’s flip that script.

You Hold the Reins

Understanding that everything is your responsibility is the key to moving forward.
Yes—even the hard stuff. Maybe it wasn’t your fault. But it’s still your opportunity to rise and reclaim direction.

The best part? You also get to take credit for all the good that’s come from your choices.

Let’s build on that.

✅ Harness the Strength of Your Past

Everything you’ve survived, achieved, and endured is your fuel.
Your past challenges make you stronger—and your past wins remind you what you’re capable of.

✅ Set SMART Goals

Don’t just aim. Aim well.
Specific. Measurable. Achievable. Relevant. Time-bound.
Track your progress. Adapt as needed. Celebrate small wins.

✅ Boldly Declare Your Path

Stop mumbling your dreams.
Speak them. Share them.
That’s personal empowerment in action.

✅ Build a Supportive Network

Power doesn’t mean doing it all alone.
Ask for help when needed. Offer support in return. Surround yourself with people who uplift and challenge you.

This is also what we build in our personal training and therapy programs—a network that matches your ambition.

✅ Take Care of Yourself—Fully

Body. Mind. Spirit.
Movement. Food. Sleep. Breath.
Emotions. Boundaries. Curiosity. Compassion.

At SolCore, we see all of these as training variables—and we tie them together using osteopathic techniques and fascia-first programming, outlined in our Holistic Fitness Guide.

This path isn’t always easy.
But power builds on itself.

Every step you take reinforces the next.
Every choice becomes momentum.
And every moment is a chance to own your power—fully.

It’s always been in you.
Now’s the time to act on it.

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

Find out more @

Nov 25 2023

🙌 Gratitude for Your Body: The Door to Real Change

Most people know that gratitude is important. Be thankful for your home. Your family. Your work.
But how often do you hear someone say they’re grateful for their body?

That’s the one piece almost everyone skips. And ironically, it may be the most powerful place to start — especially if you want real change in your health.

Click on the image to watch

Why Gratitude Matters More Than You Think

When you don’t appreciate what you have, you live in a constant state of lack.
You think the next thing will make you happy — the next weight loss goal, the next workout program, the next healing treatment.
But once you get it, it still doesn’t feel like enough.

That’s because the foundation is missing.
Gratitude for your body — exactly where it is right now.

And I get it. That can feel impossible when you’re dealing with pain, tightness, or immobility. But this is where the shift begins.

Gratitude ≠ Delusion

I’m not talking about putting on a fake smile and pretending everything is great.
This isn’t about being “positive” for the sake of it.

It’s about radical acceptance — being fully present and thankful for what your body is communicating to you right now.

Because yes, pain is communication. So is stiffness. So is fatigue.
It’s your body saying: “Here’s what I need.”

When you treat those signals like enemies, you disconnect. When you treat them like messengers, you start to heal.

What Gratitude Actually Looks Like in Your Program

Let’s say you’re training your hip, and you feel pain.
The old reaction? “Something’s wrong.” “I’m breaking down.” “Why me?”

The better reaction? “My body’s talking. What is it asking for?”

That shift in mindset allows for curiosity and subtle progress — not panic.
It means you don’t have to start over. You just need to adjust.

There’s no straight line to improvement. Progress moves back and forth.
But when you can meet your body with respect and gratitude, every step becomes clearer.

You’re Not Your Body’s Condition

Many people live attached to their body’s highs and lows.
If their body feels good, they feel good. If it hurts, they spiral.

But you’re more than that.

Gratitude gives you space to be present with your body without being ruled by it.
And that emotional separation allows you to make smarter decisions — not reactive ones.

Awareness Is More Powerful Than Motivation

If you’re already training, gratitude helps you track progress objectively.
You stop asking “Why is this happening?” and start asking “What’s the next step?”

That objectivity is where real success lives.
Without it, every minor sensation feels like failure. With it, every sensation is useful feedback.

And that only comes when you’re willing to be thankful for all of it.

When to Ask for Help

Gratitude doesn’t mean doing it alone. In fact, a good professional helps take the emotional heat out of your journey.

They can help you:

Interpret what’s really going on in your body
Spot patterns or misalignments
Adjust your plan without blowing it all up

That’s my job. Whether it’s in person in Santa Fe, or through my online program, I’m here to help you get clear — and move forward.

Final Thought: Listen, Thank, Adjust

Stop thinking of your body as something working against you.

Instead, see it as a partner in conversation.
Listen to it. Thank it for speaking up. Adjust with care.

That’s the real secret to sustainable progress.
And it starts with a simple but powerful truth:
Gratitude for your body is the door to freedom.

Building a foundation for a better life.

Find out more @

Nov 21 2023

💪🏽 When to Lean In to Change and Make It Work for You

Change can be hard.
We’ve all tried to fight it, avoid it, or control it. And if we’re being honest, we’ve probably all lost that fight more than once.

But here’s the thing:
Change doesn’t have to be your enemy.
In fact, it can become one of your greatest allies — if you shift how you relate to it.

3 Ways to Work With Change Instead of Against It

✅ Lean into it.
It might feel awkward at first, but just like starting a new workout, you get stronger with repetition.

✅ Accept it.
You don’t have to like the change, but trying to deny it is like yelling at the rain on your vacation. It’s happening either way.

✅ Embrace it.
When you stop resisting, change stops being a threat and starts becoming an opportunity.

Real Life Example (That Might Sound Familiar)

Let’s say your child changes schools, and now everyone’s up 30 minutes earlier.

❌ Do you write an angry letter to the school board?
❌ Or pretend it’s not happening and hit snooze until chaos starts?

Or…

✅ Do you notice that you now have 30 extra minutes to yourself in the morning — to stretch, to move, to breathe — and claim it as time for you?

That’s the kind of shift we’re talking about.
Same circumstance. Different mindset. Very different outcome.

You Don’t Have to Love It — You Just Have to Move With It

Sometimes you’re the one initiating the change — starting a new routine, leaving an old habit, or deciding to train more consistently.

In those moments, the discomfort you feel isn’t a warning sign. It’s just a natural part of growth.

If your desire for something better is stronger than your desire to stay stuck, that’s enough to move forward.

The Takeaway: Say Yes, Even If You’re Not Sure

Leaning in to change doesn’t mean you love every minute.
It just means you’re willing to try — and trust that discomfort is part of building something better.

And hey, if this change doesn’t feel great?

Don’t worry.
It’ll change again anyway. 🤪

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

Find out more @

Nov 18 2023

🏋🏽‍♂️ Gym Workouts for Longevity: Why Big Box Gyms Miss the Mark

Click on the image to watch

When you walk into a big box gym, it can feel like you’ve found the answer to everything:

Strength training? ✅
Cardio? ✅
Yoga and mindfulness classes? ✅
Stretching areas, machines, HIIT, foam rollers, even a few free personal training sessions? ✅✅✅

But here’s the truth: none of it is a real program.
And most of it isn’t going to get you where you want to go — especially if your goal is longevity.

What Longevity Actually Means in the Body

Longevity isn’t just about living longer.
It’s about living better, longer.

That means:

A body that works efficiently into your 80s and 90s
Joints that move without pain
Fascia that stays hydrated and supple
A nervous system that stays calm and responsive
A structure that stays aligned under gravity

And none of that happens by randomly collecting workouts.

Why Big Gyms Sell You the Wrong Idea

I started in big gyms. I trained in them. I sold memberships in them.
I know exactly how they work.

They show you a buffet of options and say: “Mix and match however you want! You’ll get stronger, leaner, more flexible. Just show up a few times a week.”

But here’s the problem:
Exercise is not a random collection of movements.
Your body needs a program, not a menu.

Random Doesn’t Lead to Resilient

Let’s say you go to yoga on Monday, machines on Tuesday, cardio on Wednesday, and stretch a little on Thursday.

That’s not a system.
That’s activity.

It might feel productive, but it’s not progressive. It doesn’t build on itself. It doesn’t organize your structure, or address your compensations, or train your fascia to hold changes over time.

You feel good — until you don’t.
And then the overuse injuries start creeping in.

What a Real Program for Longevity Requires

If your body is designed to work a certain way (and it is), then your training should support that design.

Here’s what that looks like:

Evaluate posture and plumb line first
Train foundational strength and mobility patterns (not muscles in isolation)
Use precise progressions that account for fascia, nervous system, and joint mechanics
Respect gravity, force, and timing — not just muscle burn

You don’t need 10,000 square feet or 30 machines.
You need the right input in the right sequence.

Why Gym Trainers Aren’t Set Up to Help You

Even when gyms offer you “free personal training,” the goal is usually sales — not education.
Most new trainers are just out of certification. They don’t have enough experience or holistic understanding to create real outcomes. I know. I used to be one.

And they often give you what’s popular — not what’s effective.

Kettlebells are hot? You get kettlebells.
HIIT is trending? You get circuits.
Got hip pain? Foam roll it.

Problem is, none of that is personalized. None of it addresses the real reason your body is reacting the way it is.

Fascia, Progression, and Precision — Not Popularity

Take something simple like foam rolling your piriformis.
Most people sit on a lacrosse ball and grind away because it feels intense.

But do you know what you’re sitting on?
Your sciatic nerve? Your gluteal artery?

Do you know if you’re crushing healthy fascia — the same tissue you’re supposed to be training?

More pain ≠ better.
Random pressure ≠ release.
Sensations aren’t progress. Knowledge is.

So What Should You Be Doing?

Start with:

Structural assessment (Are you aligned?)
Movement patterns (Can you squat, lunge, push, pull, gait properly?)
Fascia and muscle balance (What’s restricted or weak?)
Nervous system regulation (Can your body recover?)

And from there:

Build a specific, holistic program
Adapt it as your body changes
Use tools that fit the plan — not just what’s available at the gym

A gym is just a space.
It only helps you if you bring the right system with you.

What to Do Next

If you’re using the gym just to feel like you “did something,” you’re missing the mark.
Worse — you might be reinforcing the very patterns causing your pain, tightness, or breakdown.

Longevity doesn’t come from random movement.
It comes from intentional progression — and knowing how to listen to what your body needs at each stage.

If you want support:

Download my free eBook
Or schedule a diagnostic call and get a personalized starting point

But whatever you do — don’t settle for what’s convenient.
Your body is too valuable to be thrown into a one-size-fits-all system.

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

Find out more @

Nov 11 2023

Be Consistent to Make Lasting Change: 3 Steps That Work

You’re standing at the edge of change. You want to feel better. Move better. Live better.

But let’s be honest — you’ve tried before, and it didn’t stick.

That’s okay.
You’re not broken. You’re not lazy.
You just didn’t have a system that respected where you are, where you’re going, and how to get there.

This one does.

Let me introduce you to the simple trio that helps people actually change:
Acceptance. Vision. Alignment.

1. Acceptance: Start Where You Are, Not Where You “Should” Be

Change doesn’t happen when you lie to yourself.

If you’re trying to lose weight, heal pain, or improve performance — you have to start with an honest assessment of now.

That means:

No guilt
No comparison
No frustration about “why it isn’t easier”

Just a clear, calm:
“This is where I’m at.”

That’s power.

2. Vision: See It, Feel It, Believe It

Now imagine the version of you who already made the change.

What does life look like?
How do you feel when you walk, move, breathe, or play?
How do your clothes fit? What’s different about your energy?

Let your brain create a full sensory picture of the life you’re building.
The clearer your vision, the stronger your pull toward it.

3. Alignment: Small, Daily Actions That Match Your Goal

You don’t need to be perfect.
You just need to take aligned action — one step at a time.

That means:

Choosing meals that serve your goal
Showing up to class or training
Saying no to the old pattern, and yes to the new one — just once today

Progress stacks.
And aligned effort — over time — rewires everything.

💡 Real-Life Example

Let’s break it down.

Acceptance: “I’m 20 pounds from where I want to be.”
Vision: “I want to feel energized and strong by vacation.”
Alignment: “I’m exercising 3x/week and eating to support that outcome.”

No overwhelm. No overthinking.
Just steady, grounded momentum — the kind that actually lasts.

Let Us Help You Stay Aligned

If you want a holistic, sustainable way to improve your body and life, we’ve got your back.

Our online program is built to help you get more mobile, strong, and connected to your body — using the same tools we teach in person.

It’s not a quick fix.
It’s a long-term system you can return to again and again — to stay balanced, adapt with life, and support all the things you want to do.

👉 Click here to schedule your free consultation
Let’s find out if you’re a fit, and what your first aligned steps could be.

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

Find out more @

Request A Free Consultation Here

Ready to feel  stronger and pain free?

Quick menu

Company

Contacts

Address:

Email:

Phone: