Fascia focused training

Apr 06 2023

Success Is a Decision

People love to repeat the phrase, “Success is a journey, not a destination.” It’s true, but it’s incomplete. Success is also something much more immediate, much more personal: a decision.

This truth applies across every dimension of life—whether you’re working to correct a postural issue, build lifelong mobility, improve athletic performance, get out of chronic pain, advance your career, or strengthen your relationships.

In my decades of coaching, from Santa Fe locals in group classes to online clients around the world, I’ve seen it hundreds of times: the real turning point isn’t when a program starts or when the big results arrive. It’s when someone finally decides—deep down—that they are going to make this happen.

What “Success Is a Decision” Does NOT Mean

Before we dig into what this mindset looks like, let’s turn over a few myths:

You don’t get what you want by waiting for it to happen.
You don’t get what you want by hoping someone else gives it to you.
You don’t get what you want by quitting when things get difficult or progress is slower than you’d like.

Those approaches are passive. They depend on luck, external motivation, or flashes of inspiration that can disappear the moment stress or doubt show up.

Real success is active, owned, and deliberate.

The Three Commitments That Create Success

In health and fitness—especially in the fascia- and osteopathy-based programs we run—success tends to follow a very specific pattern of commitment.

1. Understand Your Motivations

Surface goals aren’t enough. “I want to lose weight” or “I want to feel better” might get you started, but deep, lasting motivation comes from knowing why these goals matter.

Maybe it’s:

Being able to hike with your spouse without pain
Staying strong and mobile enough to travel in retirement
Avoiding the limitations a parent or grandparent experienced

When the “why” is strong, it becomes fuel for every decision that follows—whether it’s drinking water instead of soda, showing up to a class, or doing your home program before bed.

2. Set Aligned, Informed Goals

Successful people do their research. They know the difference between flashy trends and time-tested methods. They ask for help from professionals, and they choose a plan that fits their body’s needs.

That might mean:

Choosing corrective exercise before high-impact training
Prioritizing posture and mobility before loading more weight
Following a progressive structure like the [HOLISTIC EXERCISE AND FITNESS PROGRAM], which integrates fascia care, strength, flexibility, and recovery

By aligning goals with reality—and with your body’s readiness—you remove major sources of frustration and injury.

3. Commit—And Keep Committing

Here’s the part most people misunderstand: Decision isn’t a one-time event. It’s something you continually reaffirm.

On days when you’re tired, busy, or unmotivated, you’ll be tempted to let the decision slide. That’s when you quietly repeat it to yourself: I’ve chosen this. I own this. I’m still doing this.

From a coaching standpoint, this repeated commitment is where transformation happens. Your fascia doesn’t remodel in a week. Strength, mobility, and postural corrections take consistent, repeated inputs. Every “yes” you say to your plan stacks, layer by layer, into the results you want.

Why Talent, Luck, and Hope Aren’t Enough

Sure, they help. But talent without hard work leads to inconsistency. Luck without preparation fizzles. Hope without action is just a feeling.

Even the rare individuals who seem “naturally” gifted succeed because they combine their advantages with planning, persistence, and discipline.

They:

Create systems for training and recovery
Track their progress and make adjustments when needed
Accept that discomfort and mistakes are part of the process
Stay “above” their emotions—using them for awareness, not as a reason to quit

The Champion’s Mindset

A champion’s mindset isn’t about arrogance or perfection. It’s about perspective. Champions know:

Doubt will show up, and it doesn’t mean stop.
Small, consistent improvements matter more than one big breakthrough.
Process goals—like completing three movement sessions a week—often matter more than outcome goals, especially at the start.
Emotions are feedback to manage, not commands to obey.

This mindset is essential for the kind of deep physical change we work on at SolCore—like reversing chronic movement patterns or opening tissues that have been tight for decades.

Success in Health Means Playing the Long Game

Biotensegrity, fascia remodeling, and neuromuscular re-education all require time. Sometimes weeks, sometimes months. In this way, health is like nature: you can’t rush a plant to grow faster by yanking at it. You give it the right conditions, over time, and let the process work.

The decision to succeed is what keeps you showing up for those conditions—even when you can’t see the results yet.

Client Story: Maria’s Turning Point

Maria came to me with years of hip and lower back discomfort. She’d tried workouts before but always dropped off after a month or two. This time, she decided it would be different.

Her “decision moment” came after we talked about her real motivation—being able to play with her grandkids without fearing pain or stiffness. Armed with that why, she chose to follow my program fully: showing up to semi-private sessions twice a week, hydrating daily, and practicing her home stretches.

There were setbacks, weeks when progress felt slow. But she kept reaffirming her choice to succeed. Six months later, not only was she pain-free, but she was hiking again for the first time in years.

Turning Decision Into Daily Action

Here’s how you can apply this same principle:

Write your goal and your “why” — put it where you see it every day.
Choose one or two specific behaviors that directly support that goal.
Decide to do them—and do them, even on low-motivation days.
Track your wins weekly, not just your setbacks.
Get coaching and accountability to help you stay on course during inevitable dips.

Remember: Success Is Many Decisions

While there’s a first “line in the sand” moment where you commit, success is sustained by countless small choices afterward. Drink water instead of soda. Do your stretches before bed instead of skipping them. Go to your class even if it’s raining.

Each decision reinforces the identity of someone who follows through. And that identity creates results.

If you’re ready to stop waiting and start deciding, we can help. The HOLISTIC EXERCISE AND FITNESS PROGRAM is designed to support that decision—with expert assessment, a progressive plan, and ongoing guidance to make every next “yes” easier.

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

Find out more @

Apr 06 2023

What Are Your Daily Non-Negotiables?

Some days spin out of control before you’ve even finished your morning coffee. True for you too? You start with the best intentions—fitness class on the calendar, a fridge full of veggies, a commitment to make time for your body and mind. Then life barges in: work deadlines, family stuff, traffic, unexpected tasks. Suddenly, the healthy lunch gets swapped for something quick, and your movement plan is set aside “just for today.”

This used to happen to me a lot more often before I implemented my “Sacred 3”—a short, fiercely-guarded list of non-negotiable daily habits. These little anchors don’t require perfection or hours of time, just unwavering commitment, no matter what the day brings.

What Are Daily Non-Negotiables?

Daily non-negotiables are the bare-minimum habits you protect no matter how busy life gets. They’re the small actions that, over time, move you forward—holding back the chaos of busy weeks and stressful moments.

For me, “non-negotiable” means no excuses, no skipping, even on days when everything else feels like it’s slipping. Miss a workout? Yes, sometimes. Miss a Sacred 3? Not a chance.

Why Choose Only a Few?

Willpower is finite. Decision fatigue is real. Research shows that sticking to a handful of deeply-ingrained habits is much more sustainable than aiming for a huge “to-do” list that collapses under daily pressure.

Your non-negotiables are your baseline. Even if everything else drops off for a day, you’ll know you still did something positive for your health, your mind, or your resilience.

How to Choose Your Sacred 3

Start with Awareness.
List all the healthful actions you do or wish you did daily: movement, hydration, gratitude, posture checks, meditation, mindful eating, mobility practices, etc.
Get Realistic.
Look back over last week or month. What kind of “unexpected” disruptions tend to pop up in your life? Accept that they’ll be back. Your 3 need to survive the messiest, longest, most unpredictable days.
Choose 1 to 3 that truly matter.
Don’t pick what sounds best—pick what’s most meaningful, effective, and realistic for you. They might be:

Drinking enough water
- Walking outside every day, even for just 10 minutes
- Five minutes of deep breathing or body scanning
- Eating one serving of vegetables at lunch
- A short daily stretch or posture reset
- Naming something you’re grateful for

Write them down.
Put your list somewhere visible: on your phone, bathroom mirror, kitchen counter.
Defend them with passion.
Treat these habits as sacred. Don’t negotiate with yourself; don’t rationalize skipping; don’t wait for the “perfect” day to begin.

The Power of Simplicity

Consistency over complication wins every time. It’s not about making your daily routine hard—it’s about making it automatic. The “Sacred 3” concept works because it’s:

Simple to remember and execute
Strong enough to keep you grounded on tough days
Flexible—if you travel or your calendar explodes, these habits stay intact

Real-Life Example: Sacred 3 in Action

A SolCore Fitness client, Damon, was struggling with a sense of overwhelm. Every time life got hectic, his workouts vanished, meals fell apart, and his mindset spiraled. Together, we built his Sacred 3:

Drink 40oz of water by lunch
Spend three minutes each morning on thoracic mobility
Write down one thing he’s grateful for before sleep

After one month, Damon reported fewer days lost to stress spirals and better focus during the rest of his training. His numbers in the [HOLISTIC EXERCISE AND FITNESS PROGRAM] started to climb—not because of heroic effort, but because steady daily habits built confidence and momentum.

What If Your Day Still Falls Apart?

Life happens. You’ll still have those days where everything feels out of control. That’s exactly when your Sacred 3 matter most. On those days, doing these few things gives you a sense of agency and self-trust—you kept your promise, no matter what else slipped.

Over time, you’ll notice something: the more days you honor your non-negotiables, the less often chaos derails your entire plan. Instead, you’ll ride through the wildest seasons with your foundation secure.

Examples to Get You Started

Hydrate as soon as you wake up (before coffee or breakfast)
Stand outdoors for five minutes, even if it’s just on the porch
Five deep breaths when you’re stopped at red lights
Five-minute mobility flow in the evening
Eat a portion of greens or veggies at every lunch
Text a friend or loved one simply to check in

But don’t let my list dictate yours. The “right” Sacred 3 are the ones you will actually do.

The SolCore Perspective

Holistic health and resilience are built from the ground up. When you give your body and mind steady, daily inputs—whether it’s hydration for your fascia, sunlight and breath for your mood, or intention for your mindset—you’re honoring the same principles we teach in every [HOLISTIC EXERCISE AND FITNESS PROGRAM]: consistency, adaptability, and self-awareness.

Call to Action

Ready to anchor your days and see real progress? Start with your Sacred 3. And if you want support building the rest of your habits—so you can thrive through every season—ask us about the [HOLISTIC EXERCISE AND FITNESS PROGRAM].

Create your list. Post it where you’ll see it. Protect it fiercely. Over time, this one decision will change everything else.

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

Find out more @

Mar 30 2023

Water and Fascia: The Overlooked Connection in Health & Fitness

You’ve heard it a million times: “Drink more water!” But what if I told you that simply chugging more bottles isn’t the only solution to keeping your body healthy, flexible, and resilient? What if the quality of your movement and the way you train actually determine how well that water is used inside your system?

Let’s break down why water is so fundamental—and why your fascia is the missing link most health and fitness programs ignore.

Water: The Essential Ingredient for Function

Every living process in your body depends on water. Just a tiny drop in hydration levels can affect energy, focus, strength, and even joint function.

But here’s where most advice stops short:

It’s not just about drinking enough.
It’s about how your body moves water through your blood, lymph, and—most importantly—fascia.

When your soft tissues are well hydrated, your muscles contract smoothly, joints move easily, and nutrients get delivered efficiently. Soft tissue, especially your fascia network, needs to be both pliable and well-lubricated to do its job.

Why Fascia Deserves Your Attention

Fascia is a vast, interconnected web of tissue wrapping, dividing, and supporting every muscle, bone, nerve, and organ in your body. It’s like internal “cling film”—but intelligent, adaptable, and crucial for movement AND health.

Fascia channels water: It acts as both a reservoir and a transportation system, shuttling nutrients and eliminating waste at a micro level.
Fascia is sensitive to hydration: When dehydrated, fascia becomes sticky, thick, and less elastic, making you feel stiff, achy, or tired.
Fascia responds to gentle movement, not brute force: Aggressive techniques like foam rolling or Graston can damage the tiny tubes and layers of fascia, limiting water flow instead of improving it.

The Right Way to Train for Fascia and Water Flow

Instead of attacking your body with hard rollers, metal tools, or punishing stretches, SolCore’s approach emphasizes:

Myofascial stretching
ELDOA
Pumping therapy
Fascial normalization treatments

These techniques let your tissues “move water” naturally, keeping fascia supple, allowing blood and lymphatic fluids to flow, and helping you recover faster and move more freely.

The goal: Keep the fascia network soft, glideable, and hydrated—never compressed or “crushed.”

Why Simple Hydration Isn’t Enough

Yes, you NEED to drink plenty of water. Most people don’t even come close! Here’s why that’s only step one:

If you drink water and then sit all day, your fluids get stagnant—especially in your fascia, which thrives on gentle mechanical movement.
Good hydration + fascia-focused movement = real absorption and healthy tissue function.
If your blood and lymph get sludgy or viscous, your body’s ability to “clean out” waste and deliver nutrition suffers—leaving you chronically inflamed, sore, or tired.

Strategies for Real Hydration and Mobility Gains

Hydrate Consistently
Start and end each day with water. Target half your weight (in ounces) daily, adjusting for exercise and heat.
Move the Right Way
Include fascia-friendly routines—like [MYOFASCIAL STRETCHING: THE BEST TOTAL BODY ACTIVE STRETCHES]—that encourage soft tissue gliding and water flow. Even a 15–20 minute daily session rewires your body’s water “channels.”
Avoid Damaging Techniques
Skip harsh foam rolling or metal-tool scrapes. They crush the very structures you want to support. Instead, use therapy and stretching practices that amplify movement through the tissue, not against it.
Get Professional Treatments
Consider therapies like ELDOA or pumping for targeted areas—these boost joint health and help tissues “drink up” water, especially if you’re recovering from injury or high stress.
Mind Your Lymph
Gentle, rhythmic movement (walking, stretching, deep breathing) helps move lymphatic fluid, which is up to 96% water and essential for immune health and detoxification.

Client Story: How Sara Turned Around Her Mobility

Sara, a dedicated runner, came to SolCore complaining of persistent tightness and slow recovery. She thought she was drinking enough water, but her soft tissue was stiff and her energy lagged. A quick audit showed that her mobility routine was almost all foam rolling and static stretches—none of which helped her fascia move water!

We switched her to myofascial stretching and regular ELDOA, added targeted fascia pumping exercises, and encouraged constant, gentle movement throughout her day. Within two weeks, Sara reported looser joints, fewer aches, and better runs. It wasn’t just more water—it was the right use of water in her system.

Why “Water & Fascia” Is a Foundational Principle at SolCore

We don’t treat hydration as a side note. For us, water and fascia are pillars. Every program—personal training, semi-private, or group class—builds mobility and health on this truth:

Hydrated fascia equals better nutrient delivery, better recovery, and more resilient movement.
The best exercise programs intentionally protect and enhance your fascia, rather than wear it down.

Our [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed to honor this principle, blending myofascial stretching, osteopathic manual therapy, and mobility work—creating sustainable, pain-free fitness.

Call to Action

It’s time to rethink “hydration” and make water work FOR you. Ditch harsh recovery techniques; focus on smart, fascia-friendly movement and consistent water intake.

Want step-by-step guidance? See how the [MYOFASCIAL STRETCHING: THE BEST TOTAL BODY ACTIVE STRETCHES] can revolutionize your daily routine—or schedule a consult to get a plan tailored to your unique needs.

Your fascia will thank you. Your joints and mind will too.

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

Find out more @

Mar 29 2023

Not Your Problem: Why Other People’s Opinions Don’t Belong in Your Health Journey

Have you ever noticed that the moment you make a positive change, there’s always someone ready to rain on your parade?

You get a new haircut and someone says it’s too short.
You buy a new car and someone tells you it’s overpriced.
You start eating healthier or exercising, and someone insists “that diet doesn’t work” or “you’re going to hurt yourself.”

Sometimes, it can feel like everything you do comes with a side of unsolicited criticism. And while part of that might just be human nature—including our tendency toward skepticism—it’s also a trap you can choose to step out of.

Because here’s the truth: When it comes to your health and fitness goals, there is only one opinion that matters—yours.

Once you accept this, it becomes extremely freeing. Let’s break it down.

Why People React Negatively to Your Changes

Most people’s negative comments have much less to do with you and much more to do with them. These reactions often come from:

Insecurity: Your progress shines a light on what they’re not doing for themselves.
Fear of change: If you change, it can disrupt the “comfort zone” of relationships or habits they’ve come to expect.
Projection: They share their personal doubts and past failures, not universal truths.
Habit: Some people just have a reflex to point out the downside of everything.

From a coaching perspective at SolCore Fitness, I see this frequently when someone begins a new [HOLISTIC EXERCISE AND FITNESS PROGRAM]. Friends or family—often well-meaning—warn them it’s “too much” or “won’t work.” These comments are often rooted in misinformation or resistance to the idea that better health requires commitment.

Why You Shouldn’t Take it Personally

If you’ve ever heard the physics principle, “For every action, there is an equal and opposite reaction,” you can apply it here. The “reaction” to your positive change isn’t necessarily an accurate mirror—it’s just movement in the opposite direction.

Taking it personally twists you up inside and steals emotional energy you could be using to stay consistent with your goals. Your fascia doesn’t care what anyone else thinks—it responds only to your consistent, intentional movement and care.

When Their Opinion Might Matter

There’s one big exception: if your personal change directly affects someone else’s safety, well-being, or shared responsibilities, their input may be valid. For example:

Adjusting your household food budget could affect your family.
Changing your schedule drastically might impact family duties.
Training for an event could require conversations about time and commitments.

Outside of those areas? Their disapproval is their problem to manage, not yours.

How to Build a “Not Your Problem” Mindset

1. Get Clear on Your “Why”

The stronger your reason for pursuing your health goal, the easier it is to ignore outside noise. Is it to move without pain? Be more active with your kids? Reverse years of wear and tear? When you know your why, other opinions lose their power.

2. Choose Evidence Over Opinions

If someone says, “That stretching program won’t work,” but your posture feels better, your back pain has decreased, and your strength is improving—whose data should you trust? Your lived experience is more reliable than their unsupported judgment.

3. Practice Boundary Statements

You don’t have to debate or justify your decisions. Simple responses like:

“This works for me, thanks.”
“I appreciate you caring, but I’m committed to this.”

These keep the conversation from turning into a tug-of-war.

4. Surround Yourself with Supportive Voices

Build a circle of friends, workout partners, or coaches who encourage your growth. As you’ll experience in the [HOLISTIC EXERCISE AND FITNESS PROGRAM], being around people who speak the same “health language” gives you momentum—and insulation from critics.

A Real-World Example from SolCore

A client of mine, Mark, started a posture and mobility program after years of lower back tension. Within a month, coworkers began joking about his “strange stretches” during breaks. In the past, Mark admitted, the teasing would have made him quit.

But this time, he was anchored in his goals: avoiding surgery and enjoying hiking again. He politely deflected comments (“It’s working—my back feels better than it has in years”), and stayed the course. Six months later, those same coworkers were asking him for advice. That’s the power of not letting other people’s discomfort derail your path.

What Happens When You Keep Chasing Approval

If you linger in the trap of trying to please everyone:

Your decisions become inconsistent, pulled in multiple directions.
You waste time overexplaining or defending your choices instead of doing the work.
Progress slows because you’re acting from avoidance instead of intention.

Over time, this can create resentment toward both yourself and the people you’ve let sway you.

Choosing Yourself—Every Time

Choosing your health might make others uncomfortable, but you are not responsible for managing their feelings about your choices. You ARE responsible for your own well-being.

When people criticize:

Pause, breathe, and remind yourself of your why
Consider if there’s any constructive insight hidden in their words
If not, let it pass without taking it on as your burden

The Takeaway

In life—and especially in fitness—you will always encounter voices telling you what won’t work, what you should change, or how you should be doing it “their way.”

When it comes to your body, health, and future capabilities, those voices don’t get a vote unless you invite them in. The only one with a permanent seat at the table is you.

If you can internalize this truth now, you’ll free up massive amounts of energy, keep your consistency intact, and enjoy your results without guilt.

Call to Action

Are you ready to put your health first and keep it there—no matter what anyone else thinks? The [HOLISTIC EXERCISE AND FITNESS PROGRAM] is built to help you stay focused, committed, and confident while making progress that speaks louder than words.

Decide today that your results belong to you, and you don’t have to apologize for them.

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

Find out more @

Mar 25 2023

Your Best Investment Is … YOU!

Growing up, most of us were told to value generosity, to put others first, to give freely. And for good reason kindness, empathy, and thoughtfulness shape healthy families and strong communities.

But what about the lesson no one really taught us: that investing in yourself isn’t selfish? In fact, it’s a requirement for a healthy, meaningful, and energized life.

Are You “Over-Taught” to Give?

There’s a fine line between thoughtful giving and self-neglect. Many high-achievers, parents, business leaders, and caregivers wake up one day and realize that the very habits that made them “good people”—always giving, always serving—have left little left for themselves.

You rush to meet every need for family and friends but leave your own exercise, nutrition, or sleep for “when there’s time.” You pay for music lessons or gym memberships for others, then scrimp on your own growth and health. Eventually, the tank empties—physically, emotionally, and even spiritually.

Truth bomb: You can’t give from an empty cup.

Self-Care Is Not Selfish It’s Adulting

Caring for yourself is not self-indulgence; it’s self-respect and adult responsibility. The body and mind are adaptive systems—if you neglect their needs, eventually something will break down.

What does self-investment look like?

Scheduling (and protecting) time for your [HOLISTIC EXERCISE AND FITNESS PROGRAM], even when work is busy.
Spending real money on expert coaching, therapy, or quality food that restores you, not just “making do” with leftovers or whatever’s on sale.
Saying “no” to non-essential commitments so you have “yes” available for your needs.
Setting aside moments for rest, spiritual practices, movement—without guilt or apology.

Remember, you are not being selfish when you prioritize your health. You are honoring your primary responsibility: to steward your own body, mind, and capacity for living.

Every Dollar (and Minute) Spent on Health Is Multiplied

Let’s get practical. We’ve all been taught to value investments—real estate, retirement plans, education for our kids, experiences for our families. All worthwhile.

But here’s the catch: those investments pay dividends only if you’re healthy enough to enjoy them.

The cost of neglecting your health—skipped checkups, unused gym memberships, years of sedentary living—shows up later with high interest:

Chronic pain and inflammation
Diminished mobility or energy
High healthcare bills
Regret over missed memories or adventures

Conversely, every dollar you invest in quality coaching, movement, fascia-focused therapy, or nutritious food is returned tenfold in energy, reduced pain, stress resilience, and years added to your “prime time”.

Your Daily Actions Build Your “Life Account”

It’s not just about money, either. Every positive action is a deposit in your “life account”—and negative choices are a withdrawal.

Choosing water over soda
Stretching instead of scrolling
Investing thirty minutes in movement, even when busy
Opting for an hour of quality rest instead of more to-do’s

Over time, these micro-decisions add massive compound interest.

What Are You Really Valuing?

Look at your calendar and bank statement. Where your money and time go tells the truth about your priorities. If your future health and happiness aren’t making the cut, it’s time to reorder—even (and especially) if you’ve been over-giving to others.

Trick question: What could possibly be more valuable than your health?
Correct answer: Nothing. Your health is the root of everything else—your ability to give to others, to chase dreams, to recover from setbacks, to enjoy the life you’re building.

Real Client Story: Jenny’s Turnaround

Jenny, a longtime client at SolCore, spent years putting everyone else’s needs first. She drove her kids to activities, led PTA projects, managed family finances, and worked part time—leaving her own health “for later.” It took a persistent back pain and a close friend’s illness to push her finally to invest in a [HOLISTIC EXERCISE AND FITNESS PROGRAM].

Within weeks, as she carved out real time (and yes, money) for herself, Jenny noticed not only better movement and less pain, but improvements in her energy, mood, and ability to be present for her family. Her only regret? “I wish I had learned to see myself as worthy years ago. Everything else is better when I put myself on the priority list.”

How to Shift from Self-Neglect to Self-Investment

Audit your current investments: What are you spending time and money on? What does it actually deliver in terms of well-being and energy?
Reframe self-care as stewardship: You are the only person who can build, protect, and enjoy your body. No one else can do it for you.
Block out time and budget for YOU: Schedule your movement, therapy, meal prep—just like you’d schedule a doctor’s visit or kids’ lessons.
Ignore the guilt: The urge to people-please is powerful but misplaced. Remind yourself: better you = better for everyone around you.
Track small wins: Every healthy action is a deposit. Watch your “life balance” grow.

Your Legacy Is Your Health

No investment pays off like the ability to live, move, give, and love—pain-free, with all your energy, for as long as possible. Want to support your loved ones in the future? Show up as your best self, now.

Call to Action

What’s one way today you can invest in your health?
What would your life (and family) look like if you started treating health as Priority #1?
Let us help you start: the [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed to support your growth, longevity, and most valuable ambitions—because nothing is more precious than you.

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

Find out more @

Mar 20 2023

How Much Is Your Health Worth to You?

As a culture, we love the mantra, “Health is the greatest wealth.” We share memes, repeat it as wisdom, and nod in agreement… but do most people really live that way?

If surveys and statistics are any sign, our society has a funny way of showing it. U.S. health spending reached $4.9 trillion in 2023—a mind-boggling $14,570 per person, about 17.6% of all money America makes in a year. And year after year, we continue to face rising rates of preventable chronic disease—largely because we skip the behaviors that actually create real health.

So, do you value your own health? If so, does your calendar and budget match your beliefs?

Do Our Habits Reflect Our Priorities?

We often say health comes first. But in reality, many people spend $5 a day at Starbucks, pay more than $100 a month for streaming or cable, and happily budget for happy hours and restaurants. These comforts matter—enjoying life is part of being healthy!—but they’re not replacements for real self-care.

Yet, many hesitate to join a fitness program, hire a coach, or upgrade their nutrition, with the common excuse: “I can’t afford it.”

If you consistently invest in everything but your health, ask yourself: What’s truly important to you?

Why Investing in Health Delivers Huge Returns

Let’s be real: every dollar spent on positive health habits pays you back, often in ways you never expect. A study by the American Heart Association found that exercising just the recommended amount (150 minutes moderate activity per week) can cut healthcare expenses by up to $2,500 a year. And those savings don’t just show up in your bank account—they show up in energy, confidence, fewer lost workdays, and more years of independent, vibrant life.

Regular movement, healthy eating, and restoring fascia health all add years and quality to your life—while shaving off thousands in medical bills.

“I Can’t Afford It” Is Often a False Belief

Think about what your monthly choices communicate:

$150–$200 for a gym, group coaching, or holistic movement—sometimes less than a family dinner out
$2,000 a year on coffee, versus investing those dollars for a training program that reshapes your body, mindset, and daily energy
Investing a few hours a week in your [HOLISTIC EXERCISE AND FITNESS PROGRAM] instead of more time lost to passive entertainment

It’s not about guilt. It’s about clarity: what truly pays off?

The Real Cost of Neglect

If you skip investing in your wellness now, the price comes due later—sometimes in lost income, sometimes in medical bills, sometimes in the years you miss being active with family or doing what you love.

Compare that to the average cost of chronic disease, injury, or hospital stays—thousands to tens of thousands of dollars per episode, plus lost time, pain, and regret. The “someday” you want to avoid is when your health becomes an emergency.

The Benefits Go Far Beyond Money

Financial savings are just the tip of the iceberg:

Boosted mood and energy
Resilience to stress and life’s knocks
Stronger immune system and fewer sick days
Better relationships and more meaningful life

And perhaps most valuable? A future where you’re capable, independent, and happy—no matter your age.

It’s Not All Sacrifice

You don’t need to swear off all pleasures. I will absolutely savor a good cappuccino after a busy week, and unwind with my favorite shows. It’s about balance and consciousness—choosing to put yourself on the priority list instead of hoping “someday” you’ll get around to it.

Why Health Is the #1 Investment

Consider this:

All the money in the world is useless if you don’t have energy, mobility, or vitality
True happiness relies on the freedom your health provides
Modern medicine can only “fix” so much—prevention is always the superior outcome

As the old wisdom says, “A healthy person has a thousand wishes. An unhealthy person has just one.”

Make Your Investment—Today

Here’s the bottom line: If you believe health is the greatest wealth, act like it. Shift your mindset from “I can’t afford it” to “How can I not afford NOT to?”

Invest your time, money, attention, and energy in the habits that pay you back for a lifetime.

Your first move could be joining a [HOLISTIC EXERCISE AND FITNESS PROGRAM]. It’s not a splurge—it’s the smartest investment you’ll ever make in yourself, with real, measurable returns.

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

Find out more @

Mar 18 2023

Soft Tissue Always Wins: Why Corrective Work Feels Hard and Why You Must Do It Anyway

Here’s a truth that should shape everything you do for your body: your soft tissue always wins.

Your fascia, muscles, tendons, ligaments—all of the connective tissue that wraps and organizes you—dictates whether your body holds itself in proper alignment or stays locked in dysfunction. Your skeleton doesn’t run the show; your soft tissue does.

If you understand this, you’ll not only approach health and fitness differently—you’ll finally see why the hardest, most detail-specific corrective exercises are the ones you must stick with.

Soft Tissue: Your Body’s Pattern Keeper

Your soft tissue is constantly learning from the inputs you give it:

Posture: The way you sit, stand, and move all day
Nutrition: What you eat and drink affects tissue hydration and repair
Stress: Emotional and physical tension alters muscle tone and fascia responsiveness
Activity (or inactivity): The variety, volume, and quality of movement you do—or don’t do

If these inputs are inconsistent, poor, or unbalanced, your soft tissue adapts—just not in the way you want. Over time, it locks into patterns that may hold you out of alignment, pull joints into suboptimal positions, and create pain.

Why a Quick “Fix” Rarely Sticks

Let’s say something in your body hurts. A joint is “out,” so you go to someone who adjusts it—just pushes the bone back in place.

Here’s the problem:

If your soft tissue is tight, sticky, or dehydrated, it will instantly start pulling that bone back to where it thinks it should be—even if that’s the wrong place.
Without changing the tissue’s tone, elasticity, and pattern, you’ve only moved the symptom, not the cause.
Sometimes, forcing things back without addressing the fascia makes the tissue even angrier, increasing pain and inflammation.

The result?
The fix doesn’t hold. The issue returns—sometimes within hours.

That’s why at SolCore Fitness, we don’t just “put” something back in place. We educate the soft tissue through targeted, osteopathic-based exercises and manual therapy so it learns a new, better pattern.

Pattern Re-Education: The Only Lasting Fix

Your soft tissue will always revert to its previous “education” unless you teach it something new and reinforce it consistently.

Re-educating soft tissue means:

Restoring balance between tight and weak areas
Rehydrating fascia so it glides instead of sticks
Teaching muscles to activate at the right time, in the right sequence
Using precision—correct angles, tensions, and durations—so the brain maps new movement as “normal”

This is where [OSTEOPATHIC EXERCISE AND THERAPY TECHNIQUES] shine—they work with the natural intelligence of your body instead of forcing it into compliance.

Why the Right Exercise Often Feels Like the Hardest

Clients ask me all the time:
“Why is this exercise so hard for me? I feel it more than anything else we do!”

My honest answer? Because you’re working in a place your body has either ignored, compensated for, or under-used for possibly years—sometimes decades.

Think about it:

If an area has been weak or tight for 20+ years, you’ve built layers of compensation around it.
Targeting just that area with precision is going to feel awkward, shaky, and exhausting at first.
Your nervous system fights the change because it’s leaving a known (even if dysfunctional) pattern.

The harder it feels—in the context of good form and safe execution—the more your body needs it.

Why Avoidance Only Delays Progress

When something feels hard, it’s tempting to skip it. Human nature says, “Do what’s easy.” But in the body, avoiding the difficult movements only reaffirms the imbalance.

Example:
If you’re perfectly balanced and strong everywhere, corrective work feels stable. But if you “look like this” (imbalanced posture, shifted joints, locked fascia), the right exercise is going to reveal the gap—and it may even create temporary discomfort as your body adapts.

This is not a reason to quit.
It’s the exact reason to keep going—with patience.

The Education Analogy

Picture your fascia like a brilliant but stubborn student.

If you’ve “taught” it a certain movement or postural pattern for 10, 20, even 50 years, you can’t erase and replace that in one day. Education takes:

Repetition: to overwrite old information
Consistency: to convince the system that the new pattern is normal
Patience: to allow time for tissues to remodel and for the nervous system to integrate the change

Push too hard, too fast, and you’ll get resistance (tightness, pain). Move too little, and nothing changes. The sweet spot is targeted, progressive re-education—with the right sequence and load, which is exactly what we guide you through.

What Happens If You Don’t Re-Educate Soft Tissue

If you skip this work, expect:

Recurrent misalignments
Chronic tightness and stiffness
Reduced mobility and performance
Higher injury risk
Faster wear-and-tear on joints

We see this often in people who rely only on adjustments, massage, or generic stretching. Without tissue education, results are short-lived.

The SolCore Approach: Why We Get Lasting Change

We combine:

Hands-on osteopathic manual therapy to free restrictions
Myofascial stretching to restore elasticity
ELDOA postures to decompress joints
Corrective strengthening to hold the new alignment in place

This layered approach means when something is “put back,” the tissue supports it, and it stays.

Case Study: Cory’s Shoulder Fix

Cory came in with chronic shoulder pain and a history of cortisone shots. Adjustments and massages would help for a day or two… then the pain and alignment issues returned. We found that his upper back fascia was like concrete—stuck from years of desk posture.

The first few weeks of targeted corrective work felt brutally hard for Cory. But we explained: his soft tissue was fighting the change because it had been “educated” into stiffness. By sticking to the plan, within three months we had flexibility restored, strength balanced, and the shoulder stayed pain-free—even under load.

Remember: Soft Tissue Always Wins

You can’t cheat your fascia. You can only work with it.

If you teach it nothing, it keeps doing what it’s always done.
If you try to force bones into place without changing it, it will undo the work.
If you give it the precise, sometimes challenging inputs it needs—and do it consistently—it will adapt, support, and protect you for life.

Call to Action

If you’re ready to stop chasing temporary fixes and start building a body that stays balanced, pain-free, and strong, focus on educating your soft tissue. And if you want expert guidance in doing it the right way, the [OSTEOPATHIC EXERCISE AND THERAPY TECHNIQUES] in our programs are built exactly for this purpose.

Your body is always learning from you. Make sure you’re teaching it the right lessons.

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

Find out more @

Mar 11 2023

You Get Out What You Put In: The Real Path to Your Health and Fitness Goals

In all my years of coaching, there’s one truth that applies across the board—whether in fitness, career, relationships, or life: you get out what you put in.

It sounds obvious, but it’s where most people get stuck. They have a genuine desire for change—better health, less pain, more strength, more mobility—but they treat that desire like it’s enough on its own. They dabble in random workouts. They jump from fad diet to fad diet. They hope for transformation but never take the steps to make it truly possible.

The result? Frustration, stagnation, and often, regret.

Let’s talk about what it really means to get out what you put in—and how to apply this philosophy so your health and fitness ambitions finally move beyond wishful thinking.

Step 1: Flesh Out Your Desire

The first step is knowing what you really want—not just “I want to be healthier” or “I should work out more.” Those are vague ideas.

Instead, get specific:

“I want to hike without knee pain by summer.”
“I want my posture to improve so I’m not rounding my shoulders at my desk.”
“I want to build enough core strength to support my lower back for daily activity.”

Why? Because without clarity, you can’t create an effective plan—and your brain lacks the focus to stay on course.

In the [HOLISTIC EXERCISE AND FITNESS PROGRAM], we start every client with this kind of goal clarification. It’s the difference between wandering around the gym trying machines and doing targeted fascia-based exercises with a purpose.

Step 2: Choose the Right Actions for Your Goal

Once you know what you want, you need to choose the appropriate steps to get there.

Too many people try to skip this step or fill it with random activity:

They want spinal mobility but spend most of their workouts on stationary cardio
They want to fix joint pain but ignore the fascia and postural pattern causing it
They want strength but focus on high-intensity work their tissues can’t yet support

The truth is, the right actions are rarely random. They are precise, structured, and non-negotiable.

Think of it like gardening. If you want tomatoes, you don’t plant whatever seeds you find in the shed and hope. You plant the right seeds, in the right place, at the right time—and care for them with consistency.

Step 3: Avoid the “Randomness Trap”

Without a plan, you’re leaving your results up to chance—whatever the “universe” throws your way, as I like to say. And in fitness, “random” usually leads to:

Lack of progress because inputs don’t match your goals
Overuse or injury from applying too much stress in the wrong way
Growing frustration from “working hard” with nothing to show for it

This is why hopping between viral TikTok workouts or YouTube routines can be dangerous. They’re not bad in themselves—but they’re not built for you.

Step 4: Understand the Frustration Cycle

Here’s what often happens:

You feel a strong desire to change—maybe stronger than ever before.
You try to act, but without a focused plan.
Progress is slow or nonexistent.
You get frustrated because the desire is still there but you’re no closer to the goal.

This mismatch between wanting and achieving doesn’t just make you impatient—it can sour your whole experience of health and fitness.

In my coaching, I emphasize that this frustration isn’t proof you can’t succeed—it’s a signal you need better direction and consistency.

Step 5: Frame the Work Properly

You should never see your training, nutritional discipline, or mobility work as “torture.” That mindset will kill your commitment and enthusiasm.

Instead, view your plan as:

The vehicle to your goal
A system that removes guesswork
An investment that’s for you, not against you

Even the challenging parts become easier to handle when you connect them directly to your deeper goal. A corrective posture exercise might be uncomfortable, but if you know it’s the key to hiking without back pain, it feels meaningful.

Step 6: Commit to the Program

Once you know what you want and have the right plan, the rest comes down to this: work your program.

Show up. Put in the reps. Keep the promises to yourself even when you’re tired, busy, or not “feeling it.”

This doesn’t mean going to extremes—it means showing consistent respect for the process. Skipping corrective exercises for weeks and then expecting your fascia to remodel is unrealistic; the tissue learns only from repeated, intentional input.

Step 7: Responsibility is Power

In the end, it’s your responsibility. If you invest the time, money, attention, and energy into your health, you’ll see the return. If you don’t, you’ll get whatever default outcome a lack of action delivers—and those are rarely the results you want.

Owning that truth isn’t about guilt—it’s about freedom. Because if you’re in control of what you put in, you’re also in control of what you get out.

Real Client Example: Brian’s Breakthrough

Brian came to SolCore with chronic neck and hip stiffness. He was committed, but his approach before working with us was scattered—some gym machines, the occasional yoga class, whatever sounded good that week.

Once we clarified his goals and gave him a fascia-based corrective sequence, Brian stuck to it for twelve straight weeks. Not once did he skip a session—even when the exercises felt awkward. Within three months, his pain dropped dramatically, his posture improved, and his flexibility returned.

The difference? Clarity, the right actions, and showing up—every time.

Key Takeaways: How to Get Out What You Put In

Be crystal clear on your goals—make them specific and meaningful to you.
Choose appropriate, not random, actions that directly align with those goals.
See frustration as feedback to adjust, not a reason to quit.
Commit long enough for your body—and especially your fascia—to adapt.
Remember: responsibility for your results is yours alone.

Call to Action

Your health and fitness results are never an accident—they’re the compound interest of what you put in every day.

If you want help clarifying your goals, building the right actions, and staying accountable, the [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed to give you structure, progression, and measurable change.

Start putting in what it takes, and watch what comes back to you.

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

Find out more @

Feb 27 2023

Identify Your Mistakes to Stay on Track

A great philosopher once said:
“Those who cannot remember the past are condemned to repeat it.”

It’s a powerful reminder for daily life, especially on your fitness and health journey. Without honest awareness of what throws us off course, we’re likely to trip over the same hurdle again—and again.

So, what keeps us stuck? Sometimes it’s a self-limiting belief. Sometimes it’s the negative voice of someone else. Sometimes it’s a behavior (like that late-night grocery store temptation) that’s tripped us up before and can do it again.

The key isn’t just to acknowledge the obstacle, but to see your own role in its return. Why did it happen? What thoughts or habits let it slip back in? That’s step one for real growth.

Why Recognizing Mistakes Is So Critical

Mistakes are not evidence of failure—they’re signposts pointing you toward the real work. Most people who struggle to make progress are stuck not because they can’t change, but because they keep reliving the same mistake without ever understanding it.

Identifying mistakes (and your personal patterns) is an act of wisdom, not weakness. It means:

You’re willing to be honest about what’s not working.
You’re seeking insight, not just regret.
You’re open to learning and rewriting your story.

Common Health & Fitness Mistakes (and Limiting Beliefs)

“I was too busy to work out this week.” (But didn’t re-examine your schedule or look for small time windows.)
“I have bad genetics; getting fit is impossible.” (But you haven’t challenged your program or mindset.)
“I always fail after a few weeks, so why bother?” (This is a self-fulfilling belief—it’s time to rewrite it.)
“I just love junk food too much to change.” (But what if you could reframe and try incremental swaps?)

Patterns appear not only in what we do but how we think about what we do. If you can identify the limiting belief under your mistake, you break its spell.

How to Identify Your Limiting Beliefs and Mistakes—Step by Step

Notice the Pattern
Is there a repeat mistake or excuse that keeps surfacing? Track it for a week. Does it appear after certain triggers (stress, social situations, fatigue)?
Pinpoint the Thought
When you make a mistake or detour, what belief pops into your mind? Write it down! Getting it out in the open is half the battle. Is the belief even true? (Often it’s just a story we repeat without questioning.)
Acknowledge Your Role
We can’t always control disruptions, but owning your part is powerful. Recognize how your actions, mindsets, or avoidance contributed. No blame—just honest assessment.
Reframe and Rewrite
Once you spot the limiting belief, try to re-write it:

“I don’t have time” → “Maybe I can find 10 minutes midday—even that counts.”
- “I always fail after a few weeks” → “I’m still learning what works for me. This time, I’ll try one change and track how it goes.”
- “I can’t give up all my favorite foods” → “I can learn to enjoy one treat a day and practice moderation.”

Plan for the Next Time
Ask: What will I do differently if this happens again? What’s one action I can prep now to support myself in the future? (Example: Not bringing trigger foods home, scheduling movement breaks before work stress hits.)

Turning Mistakes Into Motivation

If you bring awareness and strategy, every mistake is a stepping stone. With each cycle, you sharpen your ability to adapt, and your confidence grows.

Remember: You are not your mistake. You are the person who learns and evolves.

Real-World Example Limiting Belief in Action

A SolCore client, Amy, struggled for years with the belief, “I’m not a morning person—I can never stick to an exercise routine.” After tracking her patterns, she realized evenings were even less reliable. Instead of shaming herself, she reframed: “I experiment with morning movement to see if smaller sessions will fit.” She started with 10 minutes before breakfast—enough to create consistency. Her self-perception shifted, and so did her results.

Questions to Guide Your “Rewrite”

When you find yourself repeating a mistake, gently ask:

Is this thought really true or just familiar?
How have I overcome setbacks in the past?
What’s something small I could do differently this time?
What would I say to a friend struggling with the same thing?

Call to Action

Mistakes only rule you if you never look them in the eye. Seek them, study them, and rewrite the story you’re telling yourself. That’s how you create lasting change.

Want a proven structure for learning, adapting, and growing? The [HOLISTIC EXERCISE AND FITNESS PROGRAM] guides you—to spot patterns, break limiting beliefs, and stay on track for good.

What limiting belief or repeated mistake have you just noticed? Hit reply and share! Let’s rewrite the story together.

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

Find out more @

Feb 25 2023

Breaking Free from Perfectionism: Fear vs. Thriving in Your Health Journey

(Gulp!) Let’s get real: I used to believe perfection was possible. Why not? If I focused all my attention and intent, surely I could get everything “just right.” That drive for perfection was almost a superpower…but also a big chunk of kryptonite.

What I didn’t see for years was how rooted that mindset was in my fear of “not being enough.” It was so deeply entrenched, I thought it was just part of my DNA. Only after life “popped me in the face” (more than once!) did I recognize that this was not an “achieve-your-best” state, but an obsessive fear state—a constant voice saying do more, be more, never stop, never feel.

The chasing never ends. You never feel at home, never really own your place in the universe, because you’re always running from discomfort, always worrying you’re not enough.

Perfectionism: Fear in Disguise

Modern research is clear perfectionism usually grows from fear of not being good enough, and it’s strongly tied to anxiety and low self-worth. Perfectionists often view mistakes as personal failures, which ramps up the fear of not measuring up and leads to “all-or-nothing” thinking, constant second-guessing, or harsh self-talk. You might even sabotage your own progress or procrastinate, waiting for the “perfect” conditions to act conditions that never come.

Instead of enjoying the journey, perfectionists feel perpetually behind, out of place, and driven to achieve just so they don’t have to feel uncomfortable. That’s not living—that’s surviving.

How Fear Shows Up In the Studio, in Life

Here’s what’s wild: This is the same trap I see in my studio. After years of coaching, I can spot—almost on sight—who’s going to move forward and who’s stuck. Fear isn’t always as obvious as nervousness or panic. Sometimes it’s in the eyes; sometimes it’s in how someone talks about their injuries or progress. Sometimes it’s in their constant search for the “right” way to do every rep (especially if they struggle when things aren’t perfect), or in their avoidance of challenging exercises that don’t come easy.

Fear shows up as:

Rigidity in routines and resistance to change
Negative “what if” thinking (“If I can’t do this perfectly, what’s the point?”)
Abandoning exercises or routines at the first sign of discomfort or imperfection
Getting stuck in self-judgment (“I never get this right,” “I’m hopeless,” etc.)

I see it because I lived it. And I know: Awareness is the only way out.

Fear Clouds Your Thoughts and Progress

Fear literally warps your perception, making you hyper-alert to imagined threats or failures—missing the small (and big) wins. When you operate out of fear, you’re stuck in a constant pattern of judgment, defense, and avoidance. It’s impossible to progress—because fear makes you see every setback as permanent and every imperfection as proof that you don’t belong.

From Fear State to Thriving State

Recovery from perfectionism isn’t about “lowering your standards.” It’s about pursuing the best version of yourself from a place of self-compassion, curiosity, and growth instead of obsessive control and self-punishment.

Here’s how you do it:

Spot the Pattern

Notice when fear, rigidity, or over-control takes over.
- Ask: Am I chasing growth, or am I running from discomfort?
- Journal your thoughts—awareness brings choice.

Challenge Perfectionist Thoughts

Perfectionist thinking sounds like, “If it’s not perfect, it’s a failure.” Challenge it!
- Ask, “Is that really true?” or “What if making a mistake is simply a step forward?”
- Remind yourself: progress, not perfection, is what brings transformation.

Practice Imperfect Action

Growth comes from taking action especially imperfect action.
- Allow yourself to try, fail, learn, and try again. The best athletes, business leaders, and happiest people all have “oops” moments then they move on.

Find Your Why and Accept Yourself

Fear of “not being enough” loses its grip when you connect to your purpose what matters most, and why you show up.
- Self-acceptance doesn’t mean giving up. It’s the fuel for real, sustainable achievement.

Embrace Support and Vulnerability

Share your struggles with trusted friends, coaches, or peers. Sometimes just voicing your fear takes away its power.
- No one succeeds alone. Real progress happens in community.

Turning Fear into Your Greatest Teacher

You can tell if perfectionism or fear is holding you back by asking yourself:

Do I notice similar self-sabotaging patterns, again and again?
Do I keep finding myself in the same stuck place, in different circumstances?
Do I feel “rigid”—in my thoughts, routines, or expectations?
Do I quit (or avoid) what isn’t “my strength,” instead of learning from it?

If so, welcome. You’re exactly where growth begins.

The Victory on the Other Side

Yes, it’s hard to watch someone let fear derail their progress. But it’s absolutely exhilarating to see someone face their fear, do the uncomfortable work, and come out the other side—stronger, more vibrant, more present than they ever imagined possible.

That’s the power of moving from a fear state to a growth state. Your journey side the studio and beyond won’t always be easy or clean. But it’s real, and it’s YOURS.

Call to Action

If any part of this story feels familiar, you are not alone. Perfectionism and fear may be rooted deep, but they’re patterns not destiny.

It’s awareness that gives you freedom. The next step—trying, failing, learning, and growing is how you become not just your “best self,” but your most authentic self.

Want structure and support while you move toward this state? The [HOLISTIC EXERCISE AND FITNESS PROGRAM] is built for this kind of honest, sustainable change focused on progress, not perfection. Let’s break the pattern, together.

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

Find out more @

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