Fascia focused training

Apr 18 2024

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:

Kneeling →
Bodyweight standing RDL →
Light weight →
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:

✅ Free consultation (see what’s best for your body)
✅ Free eBook: 4 Steps to Get Mobile, Out of Pain & Living Your Best Life

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.

Find out more @

Mar 30 2024

Unlocking Sarcopenia: A Holistic Approach to Building Strength and Mobility

Sarcopenia doesn’t just happen overnight. It’s a progressive condition that weakens your muscles, damages your posture, and erodes your ability to move and live freely. While most people associate sarcopenia with aging, research shows it can begin as early as your 30s. And despite common advice, lifting weights, eating more protein, or taking hormone supplements won’t be enough to stop it.

So what’s the missing link? A holistic, fascia-based approach that addresses your body’s structure, balance, and communication systems — not just the muscles themselves.

Click on the image to watch the full video

Click on the image to watch the video

What Is Sarcopenia, Really?

Sarcopenia is the gradual loss of muscle mass and neuromuscular connection. It leads to weakness, fatigue, poor balance, difficulty with stairs, and decreased mobility. Contributing factors can include:

Inactivity or lack of intentional movement
Hormonal imbalance
Ineffective protein synthesis
Inadequate nutrition

Most people respond with a linear strategy: eat more, move more, and take supplements. But the body doesn’t operate in straight lines — it’s a web of interdependent systems. If you don’t address your structure and internal communication, even the best supplements won’t get absorbed properly. That’s where a holistic model comes in.

The Fascia-Based Framework That Changes Everything

To build real strength and protect against sarcopenia, you need to train your fascia — the connective tissue network that holds your muscles and skeleton in place. Your muscles don’t operate alone. They rely on:

Contractile fibers (your muscle tissue)
Series and parallel elastic components (your fascia, ligaments, and periosteum)

This system is described in Hill’s Muscle Model and supported by osteopathic principles. When fascia is stiff, unbalanced, or misaligned, your muscles lose their efficiency — no matter how hard you train.

Balance Your Structure Before You Build Strength

Structure dictates function. If your posture is collapsing, your digestion, hormone production, and movement all suffer. That’s why people with sarcopenia often show signs like:

Kyphotic (hunched) posture
Decreased height
Poor digestion or hormonal imbalance
Limited strength despite working out

Building strength on top of dysfunction won’t work. You must first correct your structure through fascia-based methods — which brings us to the two most powerful tools for long-term change.

Myofascial Stretching and ELDOA: Your Secret Weapons

✅ Myofascial Stretching realigns your tensegrity structure — the interconnected web that holds your body together. It creates space and balance through precise tension in the fascia.

✅ ELDOA strengthens and decompresses your spine, restoring efficient communication between your brain and body. A healthy spine boosts hormonal signals and neuromuscular coordination — exactly what sarcopenia disrupts.

Together, these tools form the foundation of a fascia-centered program that not only restores strength but builds it intelligently, sustainably, and holistically.

Train the Whole Chain, Not Just the Muscle

Muscles have multiple fiber directions. For example, your glutes have anterior, middle, and posterior fibers — each needing a different position and movement pattern to train effectively.

By using fascia-informed postures and loading the full myofascial chain (not just isolated muscles), you teach your body to move better, not just harder.

Go Beyond 10 Reps — Challenge the System

To reverse sarcopenia, you must go beyond your comfort zone — not recklessly, but with purpose. That means pushing past 10 reps when appropriate, training to near-exhaustion in a safe way, and challenging your nervous system to adapt and grow.

This stimulates the exact responses you want:

Muscle growth (even without heavy weights)
Improved neuromuscular coordination
Greater hormonal efficiency
More connection, awareness, and control

Start Where You Are, Then Build Up

Yes, this may sound complex — fascia, hormones, structural balance, different muscle fibers — but it all starts in one place: where you are right now.

Find the tightest, weakest, or most disconnected part of your body and begin there. With the right strategy, your body will adapt faster than you expect. Overwhelm fades as progress builds. And each step unlocks a little more strength, confidence, and freedom from the grip of sarcopenia.

Want Help? I’ve Got You.

✅ Free Ebook – 4 Steps to Live the Life of Your Choosing: Get Stronger, More Mobile & Pain-Free.
✅ Book a Call – If you’re ready for a deeper transformation, I’ll assess where you are and where you want to go — and we’ll see if my program is a fit.

Building a foundation for a better life.

Find out more @

Mar 16 2024

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:

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.
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.
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.
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.
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.

Find out more @

Feb 24 2024

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.

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:

Grab my free ebook on the 4 essential steps to living pain-free.
Schedule a consult if you want to work together directly—only if it’s a fit.

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.

Find out more @

Jan 28 2024

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:

📘 Download my free eBook – Get Out of Pain, Get Mobile & Live the Life of Your Dreams
📅 Book a consultation – Personalized support and a plan tailored to your body

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..

Building a foundation for a better life.

Find out more @

Jan 20 2024

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:

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.
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.
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.
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.
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.

Building a foundation for a better life.

Find out more @

Jan 10 2024

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.

Building a foundation for a better life.

Find out more @

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 06 2024

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:

📘 Grab My Free eBook
4 steps to becoming more mobile and pain-free. No fluff. Just science and results.
🗓️ Book a Call with Me
We’ll talk about your body, your goals, and what’s holding you back. No hard sell—only if I know I can help.

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.

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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.

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