Core strength

Oct 22 2018

Personal Training Success in Santa Fe – Dexter

“Hi, I’m Dr. Dexter Russell, naturopath. Research shows that exercise has measurable, lasting positive effects on the human body, the mind, and the spirit. Two years ago, in my search for improved health and wellness, I found the ELDOA method as taught by Ekemba at SolCore Fitness Center.

The benefits I’ve received are amazing—strength, energy, youthful flexibility, coordination, and much more. If you or anyone is looking for those benefits, SolCore Fitness Center is the place to be. The ELDOA method is scientific; it does wonders for the human frame.”

Science Behind Dexter’s Results with ELDOA Personal Training

ELDOA (“Étirements Longitudinaux avec Decoaptation Ostéo-Articulaire”) is a specialized exercise system designed by osteopath Guy Voyer, DO, to improve spinal spacing, mobility, and overall tissue health. Dexter’s improvements aren’t luck—they’re rooted in science:

Strength: ELDOA uses full-body postural tension and axial extension, activating muscle chains for true functional strength—not just isolated muscle gain.
Energy & Flexibility: The method decompresses joints, boosts neural communication, and increases circulation, supporting flexibility and high energy for daily life.
Coordination: Each exercise targets muscles, fascia, ligaments, and nerves, helping the brain and body synchronize movement and awareness.
Youthful Vitality: ELDOA improves posture, segmental awareness, and movement mechanics—key for aging well, staying vibrant, and injury prevention.

Research shows that targeted methods like ELDOA produce superior pain relief, better joint mechanics, and long-term gains in well-being.

Experience true scientific training results for yourself—explore ELDOA and holistic programs here:
ELDOA: The Ultimate Spine And Joint Exercises

Find out more

Aug 31 2018

Drink Water For Your Success, Santa Fe

Water, Water Everywhere

Water is one of the most important staples for health and fitness. If we are dehydrated, it can trigger a host of physical problems—from fatigue and headaches to muscle cramps and poor recovery—sometimes leading to bewildering health expenses when the solution is simple: DRINK MORE WATER!.

Symptoms of Dehydration

Mild: thirst, dizziness, anger, depression, confusion, light-headedness, dry mouth and nose, slowed urine production
Moderate: sunken eyes, poor skin elasticity, rapid breathing, low blood pressure, weak pulse
Severe: fainting, severe muscle contractions, convulsions, heart failure, kidney issues, lack of urine, cool/moist extremities, cyanosis, even death.

Water Facts and Why Hydration Matters

The earth is 70% water, while humans are about 75% water—our blood saline matches the ocean. Water facilitates over 10,000 molecular actions per second, helping cells intake nutrients and remove wastes, supporting joints, muscles, fascia, and internal movement.

If dehydrated, the sliding surfaces inside your body develop friction, tension, inflammation, and dysfunction. Every system suffers:

Mental Focus: dehydration impairs brain function and clarity.
Muscle Performance: water keeps muscles plump, mobile, and strong—a muscle is ~80% water.
Recovery & Digestion: hydration flushes waste, supports organ systems, and regulates temperature.
Weight Loss & Appetite: sometimes “hunger” is simply thirst; drinking water before meals helps control calories.

How Much Should You Drink?

Track your intake—use a journal or phone. A good rule: drink at least half your body weight in ounces daily (e.g., 150 lbs = 75 oz water).

“Plain water” means no additives and best two hours after eating.

Start gradually—break your daily goal into thirds: before 11am, 3pm, 7pm—then increase each section over time.
- If you enjoy lemon or lime, make half your intake plain for best tissue hydration.

Start each morning with a glass or two to “front load” your daily hydration—this boosts body function and helps compensate if your day gets busy.

Water Quality and Hydration Sources

All water isn’t equal. Most municipal sources contain contaminants and chemical additives.

Best sources: artesian > spring > filtered.
Add a small pinch of Celtic sea salt occasionally to help with absorption and supply natural electrolytes.

Hydration for Performance, Health, and Longevity

Hydrated bodies move better, recover faster, and outperform dehydrated ones in every part of life:

Endurance, focus, and injury prevention are all supported by regular, distributed water intake.

Learn more about hydration, wellness, and holistic fitness strategies:
Drink Water for Your Success

Find out more @

Jul 31 2018

Personal Training Success In Santa Fe – Emilah

My name is Emilah DeToro, and I started with SolCore Fitness about 16 months ago. I chose to work with Ekemba at SolCore because I was hindering myself in my daily life and in my yoga practice. I wanted to stop limiting myself—I wanted to feel strong.

I was experiencing significant pain in my shoulders and neck, so I thought the ELDOA program and Ekemba’s approach would really help strengthen my core and reduce my pain. I attended classes consistently—at 8 o’clock every morning for 16 months—and it worked!

I stopped injuring myself, gained much more strength, and found new confidence in my ability to do things I love, like trimming trees and walking my dog more often. I have more energy to be active in the world and my body—and my spirit—just feel awake.

Why would I recommend SolCore and Ekemba? Simply put, if you want to strengthen your core, align your posture, and feel fluid in daily movement, this is the place to be. If you’re dealing with pain, feeling unstable, or tired of recurring injuries, SolCore’s holistic approach can dramatically improve your daily life.

The Science and Benefits of ELDOA at SolCore Fitness

ELDOA (Étirements Longitudinaux avec Decoaptation Ostéo-Articulaire) is a globally respected method that creates space in joints, improves posture, and strengthens deep core muscles.

Pain Relief and Postural Realignment: ELDOA targets specific spinal and joint segments to reduce tension, decompress nerves, and restore balance—relieving neck and shoulder pain.
Core Strength and Functional Stability: Classes blend strength, mobility, and awareness to activate deep core muscles—the foundation for safe, powerful movement in yoga, sports, and daily life.
Lasting Energy and Resilience: Consistent ELDOA practice improves movement patterns, reduces injury risk, and creates whole-body resilience for long-term health.

Emilah’s success isn’t unique—her experience reflects the science and benefit of true holistic exercise, guided by expert coaching and supportive community.

Explore joint health, posture, and core-strength breakthroughs with ELDOA:
ELDOA: The Ultimate Spine And Joint Exercises

Find out more @

Jun 21 2018

The Key To A Successful Health And Fitness Program Are Your Health And Fitness Pillars Balanced?

Balance is the key to living your best life, and it all starts with the four pillars of optimal health: nutrition, hydration, sleep, movement, and happiness. Science agrees: keeping these pillars stable and integrated is essential for physical, mental, and emotional vitality.

Why Pillar Balance Matters

Each pillar supports the others, just like the legs of a stable table. When one leg is off—like poor sleep, skipping workouts, or neglecting healthy foods—your whole system suffers. Imbalance can trigger stress, fatigue, cravings, lower motivation, and more.

Nutrition: Fuels your cells, supports immune and digestive function, and even impacts your mood and brain health. A balanced diet of whole foods and adequate micronutrients makes every other pillar stronger.
Hydration: Water enables thousands of cellular actions every second—transporting nutrients, flushing out wastes, lubricating joints, and supporting flexible fascia. Dehydration undercuts every aspect of health and performance.
Sleep: The restorative anchor. Good sleep repairs tissues, regulates metabolism, balances stress hormones, and boosts mental clarity and stamina. Chronic sleep deficit affects mood, energy, and recovery.
Movement: Functional movement integrates strength, endurance, flexibility, and balance. Exercise builds resilience, aids weight control, uplifts mood, and reduces the risk for chronic disease.
Happiness/Relaxation: Positive mindset and stress management help regulate energy, foster motivation, and ensure lasting progress. Chronic stress or negativity undermines all other pillars—actively cultivating joy and gratitude changes your results.

Action Steps For Real Balance

Most people ignore one or more pillars—overtraining, lack of sleep, poor hydration, or stress—so the system tips out of equilibrium. Quickest way to success? Create a cohesive program that takes all pillars into account. Even small improvements, spread across all categories, build rapid, sustainable progress.

Make nutrition, water, sleep, movement and happiness daily habits, not optional extras.
Track them regularly (journals, checklists, or apps) and watch your energy, mood, and performance improve.

Read more and get your balanced, holistic plan:
The Ultimate Guide For A Holistic Exercises And Fitness Program

Find out more @

Apr 02 2018

Goal Setting Are You Willing to Struggle for Your Success?

Great goal setting doesn’t start with analytics or quick fixes. At SolCore Fitness, it’s built around four pillars: nutrition & water, sleep & rest, proper movement, and true goal setting—your joy, happiness, and what you want from life.

Why Holistic Goal Setting Matters

A truly effective goal must be aligned with your deeper values and desires—not just numbers. Scientific frameworks like SMART (Specific, Measurable, Achievable, Relevant, Time-bound) work best when combined with personal meaning and holistic intention. Make your goals support every aspect of life: career, family, health, fitness, and happiness.

Start with big vision: What feels right for you? What does “success” look, feel, and act like in your own life?
Avoid only numbers: Satisfaction comes not just from weight, money, or membership totals, but from living authentically and responding to what truly matters to you.
Let your goals evolve: The right goal isn’t obvious right away. Try, think, feel, and let them purify with time. What feels ego-driven at first may shift toward meaning and purpose.

The Science of Struggle and Success

Research shows that specific but meaningful, challenging goals lead to better results and behavior change. Goals must fuel your willingness to endure struggle, setbacks, and tough days—they are what get you through the “low points” and help you adapt, grow, and flourish.

Ask yourself:

Is your goal big enough to motivate real change, even through the struggle?
Is the goal relevant to every area of your life, or just a short-term pleasure?
Are you willing to fight for long-term transformation, or do you need to reevaluate?

How to Start

Write down your big “why,” what matters, and let it evolve over time—not overnight.
Look for joy and meaning, not just achievement. Connect physical goals to personal and social well-being.
If you ever need support, reach out—community, coaching, and resources are keys to sustaining growth.

Explore holistic fitness, transformation, and category-wide goal setting:
The Ultimate Guide For A Holistic Exercises And Fitness Program

Find out more @

Feb 14 2018

Why Strengthening Your Pelvis Is A Really Good Idea

Imagine your house with a weak, shaky foundation—every room and floor begins to sag and fail. In your body, the pelvic floor is that vital foundation, supporting everything above it. Ignore it, and you invite widespread imbalance and dysfunction.

Pelvic Floor—Your Body’s Hidden Powerhouse

The pelvic floor is a hammock-like group of muscles and ligaments stretching from the pubic bone to the tailbone. Its job is to:

Support and stabilize crucial organs—bladder, bowel, uterus or prostate, and rectum.
Control continence—preventing accidental leaks of urine or feces, especially with coughing, sneezing, or jumping.
Maintain healthy sexual function
Stabilize the pelvis and spine, integrating with your abs, glutes, diaphragm, and other deep core muscles.

When the pelvic floor is weak, prolapse, pain, and dysfunction can occur—organs shift, muscles don’t move right, and serious issues like bladder infections, prolapse, or incontinence can arise.

Why Training Your Pelvic Floor Matters (For Everyone!)

Women: Pregnancy, childbirth, and hormonal changes impact the pelvic floor. Training these muscles can ease birth, speed recovery, prevent incontinence, and improve sexual health.
Men: Prostate health, continence, erectile function, and core stability all depend on pelvic floor health.
Strengthens the “foundation” for better movement, posture, and injury prevention in sports, daily life, and aging.

Beyond Kegels—A Holistic Approach

Kegel exercises (contracting and releasing the pelvic floor) build awareness and basic strength, but true pelvic health requires a more holistic approach:

Integrate other muscle groups: obturator internus, piriformis, adductors, glutes, abs, psoas, and diaphragm work with the pelvic floor and must be trained in harmony.
Stretching and balancing: Proper tension and flexibility ensure each link is doing its job, preventing overload or weakness.
Learn to isolate and coordinate the pelvic floor—sequencing contractions, learning independence, and building synergy with related muscles.

Complexity Made Simple

Yes, pelvic floor health is complex! But don’t let complexity keep you from starting. Begin with Kegels, build body awareness, and expand training as you learn.

Start small, then work up to more advanced, whole-core movements.
The key: Your pelvic floor should act as a “floor,” not open like a “door.”

Read the science and get your personalized pelvic health plan:
OMT: Osteopathic Manual Therapy

Find out more @

Feb 05 2018

Doing “Just” What Feels Right In An Exercise Program Isn’t the Best Route Exercises Can Hurt You

Hey, Everybody, it’s Ekemba from SolCore Fitness. Not every exercise that feels great is good for your body. Why? Because most of us don’t have total access to or awareness of our bodies—especially in areas impacted by old injuries, tension, or imbalances. We work out to “gain access,” to really feel and balance the full system. But until then, “feeling good” during exercise can be misleading and even risky.

Case Study: Why “Feeling Good” Can Backfire

A member joined us after an accident left her liver inflamed. We developed a targeted approach—balancing her diaphragm, pelvis, and surrounding fascial chains. She made progress. Over the weekend, she did some group stretching that “felt fantastic” at the time, especially side bends. Unfortunately, her liver was still sensitive. That movement, though pleasant, compressed and stressed her liver, triggering pain. What felt good wasn’t actually safe for her physiology.

Many people make a similar mistake in their own fitness routines—picking only exercises that feel good, or only the ones they prefer. Negative consequences might not show up right away, but over years, hidden imbalances can lead to joint wear, pain, or dysfunction.

The Science: True Body Balance and Awareness

Real body wisdom comes from training all structures, knowing what each area needs, and learning to listen to subtle feedback—not just chasing what feels comfortable. Diaphragm, pelvic floor, and fascial connections are especially complex. Their health is linked to proper breathing, mindful movement, and core integration—not just one “feel good” activity.

Balanced programs involve:

Coaching and assessment to identify weaknesses and risks.
Progressions that cultivate both mobility and stability.
Full-body movement routines (not just “favorite” exercises) to align and wake up all structures.

Take Action: Train for Whole-Body Balance

Start simple: build body awareness, learn proper breathing (including diaphragmatic breathing), and work with a professional to develop correct patterns and progressions. Don’t trust just your instincts—trust evidence-based programs and feedback.

Dive deeper into safe, balanced fitness routines and how to truly educate your body:
Segmental Muscle Strengthening

Find out more @

Jan 29 2018

Sitting At Your Desk Like This Will Help Your Back and Neck Pain

How’s it going? It’s Ekemba from SolCore Fitness again—answering your questions about the best posture for sitting at a desk or in your car.

First, a critical truth: Prolonged sitting is hard on the body. Anything stagnant stresses circulation, muscles, and joints. Standing desks have helped, but trade-offs exist—standing too long shifts the problem to the feet and circulation. Your body wants to move, so break up sitting time by walking, doing jumping jacks, or stretching every hour.

Desk Posture Science: Three Essentials

Monitor Height: Line your eyes with the top third of the screen—too high or low strains the neck, throwing off posture and spinal alignment.
Elbows & Hips: Aim for approximately 90 degrees. This reduces compression in the hips and elbows. Feet should rest flat on the floor, with thighs parallel—a position supported by ergonomic evidence to minimize back and leg strain.
Movement & Breaks: Break sitting every 30–60 minutes. Gentle walks, standing, or desk stretches—like a seated arch or standing back arch—combat the body’s natural tendency to creep into unhealthy positions.

Exercise Tip: Open Up Your Shoulders

Don’t just sit—move, even while seated. Try the “five-part shoulder” exercise to open your shoulder girdle:

Sit forward in your chair, grow tall, reach arms out, push away, lift arms to the ceiling, push forward, do a row, open and close the doors, reach toward your opposite shoulder blade, and repeat.
Do 5–10 rounds periodically throughout the day.
Notice which parts feel hard—these areas often need more stretching and myofascial work.

Why Myofascial Stretching and ELDOA Work

Poor posture rounds the spine and compresses joints. Myofascial stretching and ELDOA target muscle chains and joints, opening the body for better alignment and reducing pain. Targeted stretches support correct sitting position and long-term resilience.

Explore systematic approaches for office posture, stretching, and pain relief:
ELDOA: The Ultimate Spine And Joint Exercises

Find out more @

Jan 17 2018

Make Sure You Put These Three Items In Your Workout Program Before Starting

Good morning, everybody. It’s Ekemba from SolCore Fitness. I’m here to talk to you about starting your fitness goals for the new year and setting yourself up for sustainable success. What are three things a truly effective program needs?

Goals
Consistency
Compassion

Why these three?

Goal setting: If you don’t have clear goals, you won’t know what you’re working toward. Random acts of movement or activity won’t move you closer to a purpose. Specific, meaningful goals help you focus, adapt, and actually achieve what matters.
Consistency: It’s like any goal in life; results come from regular action. Consistent workouts, sleep, hydration, and nutrition routines—not occasional efforts—build lasting change.
Compassion: Growth and improvement challenge you. With those challenges come frustration and doubt. Show compassion for yourself along the way—accept setbacks, stay positive, and recognize that the journey is as valuable as the destination.

Of course, all of this is only possible with a balanced workout program. You need a program designed to holistically balance your body from the inside out, supporting all your goals and keeping you safe as you grow strong.

Explore the most up-to-date resource for personalized, science-based programs:
Personalized Workout Program

If you’re ready to build a truly balanced, sustainable fitness plan, call us at 505-577-2171 or email us at info@solcorefitness.com.

Find out more @

Dec 06 2017

Get in Shape to Run, Don’t Run to Get in Shape

Hey, it’s Ekemba from SolCore Fitness again, answering one of the top fitness questions—should you just start running to get in shape? Absolutely not. You want to build a strong, balanced foundation before you go pounding the pavement.

Why Preparation Matters

Let’s start by looking at simple walking. For someone weighing 100 lbs who does 10,000 steps per day—that’s about five tons of cumulative load on the hips and joints. When you run, that force multiplies, sometimes reaching three times your body weight with every stride. Desk jobs, sedentary habits, and old injuries leave most bodies imbalanced—hips, abs, posture, and muscle chains are weak or tight.

Jumping into running, hiking, or even fast walking on an unprepared body is like loading the tilted Golden Gate Bridge with cars. Sooner or later, the structure fails. That’s how people end up with worn cartilage, chronic pain, or joint limitations years down the line.

Science: Running vs. Walking—Impact and Benefits

Running: Builds muscle, boosts cardiovascular fitness, accelerates calorie burn, and supports bone density—but only if joints and connective tissue are ready for those repeated high-impact forces.
Walking: Lower impact, easier on the joints, and far more sustainable for beginners or those with chronic pain. Both deliver excellent health benefits, but walking puts less stress on your frame.

Whether you walk or run, preparation and balance are everything.

How to Prepare Your Body

The solution is simple: get in shape to run, don’t run to get in shape. Before hitting the trail:

Practice myofascial stretching to lengthen and balance muscle chains.
Integrate segmental strengthening to stabilize small, critical muscles holding posture and limbs in place.
Use corrective movement techniques like ELDOA to open joint spaces and restore healthy alignment before high-impact exercise.

These methods prepare your body for loading, keep every joint moving well, and dramatically reduce your risk for overuse injuries, pain, and joint breakdown.

Explore balanced, science-backed movement and injury prevention here:
Global Strengthening (GS): The 7 Primal Movements Exercises

Find out more @

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