Fascia focused training

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.

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Lower back Pain: 3 BIG Reasons Why!

Are you searching for lower back pain relief? Googling lower back pain exercises, stretches, or massages? You’re not alone—lower back pain affects over 619 million people worldwide and is one of the leading causes of disability.

I know the frustration personally. About 16 years ago, I fell into that statistic. I tried doctors, PTs, chiropractors, acupuncture, yoga, Pilates—you name it. Some helped temporarily. Others made things worse. None gave me long-term results… until I took a holistic approach to my body.

I’m Ekemba Sooh, owner of SolCore Fitness in Santa Fe. I’m a SomaTrainer and SomaTherapist trained in a unique, osteopathic method of working with the body. After 30+ years in this field, I’ve helped countless people who were failed by symptom-focused care finally find relief—and get their lives back.

If you’re tired of lower back pain running your life, here are 3 major reasons you’re stuck—and what to do about it.

Click the image to watch

1. Poor Posture: Structure Dictates Function

Bad posture does more than look sloppy—it breaks down your entire system. Structure dictates function. That means your body only works as well as it’s aligned.

Having poor posture compresses joints, disturbs your fascia, restricts movement, and stresses your nervous system. And it’s not just about “standing up straight”—you need to stack your ear, shoulder, hip, and ankle vertically (plumb line), and be able to maintain that inside a 40° gravity cone.

If your posture’s off, everything else—training, therapy, diet—can only take you so far.

2. Bad Training: What Are You Actually Teaching Your Body?

Your body adapts to what you do—constantly. Whether you’re standing, sitting, or lifting weights, you’re always “training” it. The problem? Most people unknowingly teach their body to break down.

Take sitting, for example. It shortens and weakens your hip flexors and rotators, rounds your spine, and shuts off your glutes. This creates a chain reaction that leads straight to lower back pain. Most training programs don’t undo this damage—they reinforce it.

Effective training must be holistic and specific. You need to work not just the muscles that hurt, but the fascia and chains that surround them. That means targeted stretching, segmental strengthening, and spinal decompression like ELDOA—not generic “core” exercises or trendy workouts.

3. Bad Treatment Models: Are You Chasing Symptoms or Solving Causes?

Most conventional treatments focus on symptoms. You’re in pain, so you get pain meds, ice, or maybe some stretches on a sheet. That might help for a few days—but it doesn’t fix the cause.

Symptom-based care creates a cycle: Pain → Treatment → Temporary Relief → Pain Returns.

Cause-based therapy works differently. It asks:

  • Why did this pain start in the first place?
  • What movement patterns, lifestyle habits, or dysfunctions are at play?
  • What does your body specifically need to correct the problem?

In a cause-based model like mine, we assess how you move, how your spine functions, what your fascia is doing, and what your nervous system is compensating for. The goal isn’t just “feeling better”—it’s functioning better for life.

Bonus: Food, Hydration & Your Disc Health

Your lower back is only as healthy as what you feed it. Junk food, dehydration, and inflammation weaken your tissues—especially your discs. These shock-absorbing structures are 70% water. If they’re dehydrated, they shrink and lose strength.

Good food and proper hydration are not extras—they’re part of the solution.

So What Now?

Ask yourself:
Do you want to just feel less pain—or do you want to function better?

If it’s the latter, you need a program that:

  • Works holistically (not just locally)
  • Targets the cause, not just the symptoms
  • Evolves with your body over time

That’s the work I do. And if you’re ready, I’ve got a few options:

Lower back pain isn’t just about your back. It’s your posture, your habits, your beliefs, your biology. You can heal it—but only if you take a complete approach..

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

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Discover the Hidden Dangers of Anterior Pelvic Tilt

“Duck butt” might sound funny, but anterior pelvic tilt is no joke.

It’s a common postural issue where your pelvis tilts too far forward—and it’s one of the main reasons people suffer from chronic lower back pain, disc bulges, SI joint instability, and more.

I’m Ekemba Sooh, SomaTherapist and SomaTrainer. I had anterior pelvic tilt myself—and it played a major role in my L4-L5 disc bulge and sciatic pain. No trainer, therapist, or doctor ever told me the tilt was the root cause.

They were treating symptoms. Not the source.

Click on the image to watch

What Is Anterior Pelvic Tilt?

Your pelvis naturally tilts slightly forward to support upright movement. But anterior pelvic tilt happens when this angle becomes exaggerated and stuck—creating a “duck butt” posture.

This tilt disrupts your body’s alignment and sets the stage for chronic compensation patterns. Over time, these compensations become permanent dysfunctions.

How It Becomes a Problem

Your body is a biotensegrity structure—meaning it’s designed to distribute force efficiently across the entire system. If one area tightens or weakens, your body adjusts to keep you moving. That’s compensation.

Compensation isn’t bad at first. But if left unchecked, it snowballs into bigger problems:

  • Chronic lower back pain
  • Lumbar disc issues (bulges, herniations, stenosis)
  • SI joint dysfunction
  • Pelvic floor and organ dysfunction
  • Reduced performance and poor energy transfer

It all stems from the inability to attenuate force efficiently—because the structure is compromised.

What Causes Anterior Pelvic Tilt?

Too much sitting is a big culprit. It shortens the hip flexors (especially the psoas) and weakens the posterior chain (glutes, hamstrings, spinal stabilizers).

Over time, your body learns this dysfunctional position—and your nervous system adopts it as your default.

For some, it’s even genetic. But genetics just mean you have to be more intentional—not that you’re doomed.

Why Most Approaches Fail

Typical solutions focus on isolated muscles. But your body doesn’t work in isolation—it moves as an integrated system through fascia.

That’s why general exercise, yoga, and stretching routines often fail. You feel good temporarily, but your body snaps right back to the same pattern the next day.

Why? Because you didn’t train the fascia to support a new pattern.

The Real Solution: Train Fascia + Function

To fix anterior pelvic tilt, you need to retrain your entire structure:

  • Stretch the shortened hip flexors (especially the psoas)
  • Strengthen the weakened glutes, hamstrings, and back muscles
  • Activate fascia chains, not just muscles, to build intelligent, whole-body control

The best tools I’ve found for this are osteopathic-based etiology exercises—like the ELDOA and my full training system. These methods respect how the body actually works: as a connected, intelligent, adaptable structure.

When to Start? Now.

If you’re in your 20s or 30s—start now and prevent future issues.
If you’re in your 40s, 50s, or 60s—and already feeling pain—this needs to be your primary focus.

You can’t afford to ignore anterior pelvic tilt. It’s not just a posture issue—it’s a performance killer, a pain amplifier, and a hidden driver of long-term health problems.

What to Do Next

If this resonates, here are a few ways to go deeper:

Final Thought

Anterior pelvic tilt is a structural dysfunction—but it’s also an opportunity.

It’s your body’s way of asking for smarter input. When you respond with the right training, you’ll not only relieve pain—you’ll become stronger, more mobile, and more connected to your body than ever before.

Don’t wait until things break down. Train holistically. Train intelligently. Train to support the life you want to live..

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The Surprising Truth About Iliopsoas Muscle Pain

If you’re dealing with iliopsoas muscle pain—sometimes called psoas pain—you’re not alone. The iliopsoas plays a critical role in how your spine, pelvis, and hips move… and when it’s tight, weak, or dysfunctional, it can cause low back pain, hip pain, bursitis, pelvic issues, and more.

But here’s the real problem:
Most people—and even many professionals—oversimplify it. They give you generic psoas stretches or strengthening exercises that don’t address the full picture.

Let’s change that.

Click on the image to watch

What Is the Iliopsoas Muscle?

The iliopsoas is a deep muscle made of multiple parts: the psoas major, psoas minor, and iliacus. It doesn’t just run from your spine to your hip—it has multiple attachments at the spine, pelvis, and upper leg, making it a true tensegrity muscle in the osteopathic model.

That means it plays a central role in connecting and coordinating movement between your upper and lower body.
It also means problems with your iliopsoas don’t stay localized—they can ripple out into your spine, pelvis, or even internal organs through fascial connections.

Why Basic Psoas Stretches Don’t Work

Search the internet and you’ll see the same stretch everywhere: kneeling lunge, arms overhead, arch the back, slide forward.

Sounds familiar?

Here’s what’s wrong with it:

  • It ignores the multiple fiber directions and attachment points of the iliopsoas
  • It reinforces poor spinal positioning and can compress the lumbar discs
  • It fails to address fascia, which is key for actual lengthening and balance
  • It’s based on basic anatomy—not the complex interconnections that actually matter

Worse, these stretches can aggravate spinal conditions and reinforce patterns that caused your pain in the first place.

A Holistic Way to Work With the Iliopsoas

To truly improve iliopsoas muscle function, you need a program that goes beyond muscle alone.

Enter Hill’s Muscle Model:

A true holistic approach includes:

  • The muscle itself
  • The fascia that supports and connects it
  • The ligaments and joints it influences

All three work together. You can’t isolate one and expect long-term results.

What I Do Instead

As a Soma therapist and trainer with 30 years of experience—18 under the osteopathic model—I help people move and heal holistically.

Here’s how I work with the iliopsoas:

  1. Normalize the fascia
    Fascia surrounds and runs through the psoas like a spiderweb. If it’s twisted or adhered, the muscle can’t function correctly. Manual therapy helps unwind these patterns.
  2. Myofascial stretching
    Instead of basic stretches, I use biomechanically precise postures that account for all attachments and fiber directions. These target the whole chain, not just one part.
  3. Postural release
    Sometimes, just hanging in a specific posture allows the psoas to release more deeply than any active stretch. I show clients how to do this safely and effectively.
  4. Strengthen it—correctly
    A tight muscle can also be weak. I use movement patterns that strengthen the iliopsoas in the right directions, based on how it truly functions.
  5. Address the surrounding system
    That includes spinal stabilizers like the transverse spinalis, longissimus, iliocostalis, and lats. Muscles don’t work in isolation—they work in systems.

Want to Try a Simple Postural Release?

Here’s a safe, passive way to begin releasing the iliopsoas:

  • Sit on the edge of your bed or a bench
  • Lie back and hold one knee to your chest
  • Let the other leg hang off the edge
  • Hold for as long as is comfortable
  • Switch sides

This gentle release works with the body rather than forcing it.

Ready for Deeper Change?

Most iliopsoas issues don’t get better with surface-level fixes.
You need to work with the cause, not just the symptoms.

If this resonates with you, I have a few resources:
✅ Free Resource – To Get Mobile, Get Out of Pain, and Live the Life of Your Dreams
✅ Consultation – Want to work together? Book a time via the Calendly link

You’re capable of more than you think. Allow the process to change you—and you’ll be amazed at what your body can do.

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Amber SolCore Fitness and Therapy Success

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.

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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.

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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.

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Why a Holistic Fitness Program Is the Real Solution

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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

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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.

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Back Mobility: Why Stretching Alone Isn’t the Answer

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If your back feels stiff and stuck—and you’re tired of moving like Frankenstein—it’s time to look at back mobility from a deeper perspective.

Most routines you see online might feel good temporarily, but they don’t address the root cause.
And in many cases, they can actually make things worse.

Here’s why.

What Is Mobility, Really?

Mobility is the ability of your joints and tissues to move freely in all the directions they were designed to move.

It’s not the same as flexibility.
You can be flexible (like touching your toes) without having true mobility (like moving smoothly under load or rotation).

Mobility is functional.
It helps your body perform well, stay pain-free, and move with strength.

But it requires more than a few stretches.
You need structure. You need muscle. And you need balance.

The Anatomy of Real Back Mobility

Your back isn’t just one unit.
It’s a coordinated system of:

  • Four spinal curves (sacral, lumbar, thoracic, cervical)
  • Deep and superficial core muscles
  • Fascia, joints, and connective tissues

If you lose the natural curves in your spine—say your lumbar spine flattens—you lose structural integrity.
Your spine becomes weaker, more fragile, and less mobile.

Mobility isn’t about forcing range.
It’s about having the right alignment and the right strength to support movement.

At SolCore Fitness, we rebuild that foundation with a fascia-first lens—using tools like segmental strengthening and osteopathic training principles.

Why Routines Alone Don’t Work

Most YouTube videos show the same spinal twists and cobra stretches.
They feel good—for a moment.

But twisting a compressed spine can make things worse.

That’s because twisting compresses the discs between vertebrae. If your spine lacks space or alignment, you’re grinding into vulnerable tissue every time you rotate.

Over time, this leads to:

  • Herniated discs
  • Nerve impingement
  • Chronic tension and compensation

Before you stretch or twist, your spine needs:

  1. Proper space and alignment
  2. Muscular balance and activation
  3. Awareness of how your body compensates

The Real Process for Unlocking Back Mobility

If you want lasting mobility, follow this sequence:

1. Rebuild Spinal Curves and Space

Mobility requires decompression. Without space between vertebrae, movement will always be restricted.
We use ELDOA, myofascial techniques, and postural re-education to reintroduce this space.

2. Strengthen in All Directions

Your core isn’t just abs. It includes obliques, transverse abdominis, spinal stabilizers, and many supporting muscles.

You need to strengthen in rotation, side-bend, extension, and flexion—not just planks.
Back and front must work together, not in isolation.

This approach is central to our personalized therapy and training plans.

3. Move with Intention

Only after steps 1 and 2 can you begin applying movement patterns that support your mobility.
Even then, it’s not about routines—it’s about selecting movements that fit your body’s needs and structural state.

That’s why we don’t give cookie-cutter programs.
You’re not a cake. Your body isn’t built from a recipe.

You Need a System, Not a Shortcut

You’ve probably tried a few of those “10-minute mobility fixes.”
Maybe they felt good… until they didn’t.

True mobility is sustainable. It works with your body—not against it.
And it honors the complexity of your spine, fascia, and nervous system.

Want to learn what a real back mobility program looks like?

Start with our free holistic fitness guide, or book a consult and we’ll walk through what’s keeping you stuck and what needs to change.

You’re not meant to live in restriction.

With the right strategy, your back can feel strong, mobile, and free—so you can move the way life intended.

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

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