Fascia focused training

Feb 14 2026

Self-Care for Better Relationships: The Valentine’s Gift That Keeps Giving

Valentine’s Day gets reduced to flowers, chocolates, and dinner reservations. But here’s the truth nobody talks about “self-care for better relationships”: you can’t show up for the people you love when you’re running on empty.

That chronic lower back pain? The stiffness that makes you irritable? The fatigue that leaves you too drained for your kids?

That’s not just affecting you. It’s affecting everyone around you.

This Valentine’s Day, let’s talk about real love—the kind that starts with taking care of yourself so you actually have something to give.

Why Self-Care Isn’t Selfish—It’s Required

You know the airplane oxygen mask rule: secure yours first before helping others.

Your body works the same way.

When Pain Controls Your Energy and Mindset

When your fascia is restricted and you’re compensating through every movement, your nervous system operates in constant low-level stress. You’re irritable. Exhausted. Operating at half capacity.

But here’s what most people miss: a dysfunctional body creates a negative worldview.

Bad posture isn’t just physical—it’s mental and emotional. Research shows that good posture allows the body to move more efficiently, use less energy, and create a better body-mind connection. When your structure is collapsed and your spine is compressed, you can’t take a full breath. Your diaphragm doesn’t work. Your nervous system stays locked in stress mode.

The result? The world feels harder than it actually is. Everything seems like a struggle because your body is struggling just to maintain basic function.

All Your Energy Turns Inward

When you’re managing chronic pain or dysfunction, all your focus turns inward. You’re protecting injured areas. Compensating around restrictions. Managing discomfort.

There’s no bandwidth left for anyone else.

You think you’re “powering through” for your family. But you’re giving them a diminished version of yourself—and seeing the world through a filter of discomfort that colors every interaction.

Taking care of your body flips this dynamic completely.

When you address fascial restrictions, decompress your spine, and move without compensation:

Energy flows outward again instead of being consumed by pain management
You have capacity for your partner, your kids, your friends
You see possibilities instead of obstacles
You show up with patience instead of irritation
The world stops feeling like such a grind

The version of you that feels good in your body is a better partner, parent, friend, and colleague. Period.

From “I” to “We”: How Fixing Your Body Helps Your Inner Circle

Here’s what happens when you prioritize self-care for better relationships:

Your partner notices you’re less grumpy in the morning. You don’t wince getting up from the couch. You have energy for evening walks again.

Your kids notice you can play without wincing. You’re not constantly saying “not right now, my back hurts.”

Your friends notice you’re actually available instead of canceling plans because you’re too sore.

Real Change: Amber’s Story

Amber, a 45-year-old accountant who practiced yoga, hiked, and traveled, developed low back and SI joint problems. The therapist she’d been seeing for decades couldn’t fix it.

She tried everything—yoga (which she thought would replace physical therapy), rolfing, chiropractic, acupuncture, diet changes. Temporary relief, but nothing stuck.

Here’s what was actually happening: her therapist didn’t understand how to support her with exercises and wasn’t educated on the different areas of the SI joint. He was chasing symptoms instead of addressing the fascial system.

At SolCore, we gave her the right exercises for her structure. Not generic PT protocols—exercises based on how her fascia was actually restricted.

She became consistent with the homework. Started feeling better.

Then with one in-person treatment using osteopathic manual therapy? Pain gone.

Why? Because we addressed the system, not just the symptom.

Now Amber can show up for her work without distraction. She can hike and travel. She has capacity for volunteer work she cares about. Her partner got the engaged, active version of her back—not the one constantly managing pain.

[Read Amber’s full story →]

When you fix your own body, the people closest to you benefit immediately. That’s not abstract—that’s how relationships actually work.

From “We” to “Us”: The Community Ripple Effect

Social connections and support networks are essential for maintaining independence and well-being. But when you’re stuck in pain and dysfunction, you withdraw. You can’t volunteer. You can’t show up for community events. You don’t have capacity to help others.

When your body works properly, you can participate again.

How Self-Care for Better Relationships Extends Beyond Your Home (H3)

Your coworker notices you’re not constantly complaining about pain. They ask what changed. You share what actually worked.

Your neighbor sees you moving better. Asks how you fixed your shoulder. You point them toward real solutions.

Someone at the coffee shop mentions chronic back pain. You can actually help instead of just commiserating.

This isn’t about being evangelical—it’s what happens naturally when you experience real change.

People notice. They ask. You share.

And suddenly, the decision to take care of yourself—the one that seemed “selfish” at first—has impacted dozens of people you’ll never even know about.

What Real Love Actually Looks Like

Real love isn’t about grand gestures on February 14th.

It’s about:

Having energy to be present for your partner
Being able to play with your kids without pain
Showing up for friends instead of canceling plans
Contributing to your community instead of just surviving
Seeing the world as full of possibility instead of obstacles

All of that starts with taking care of your body. Not “someday.” Now.

Because the people you love deserve the best version of you. And you can’t give them that version when you’re operating from restriction, compensation, and chronic discomfort.

Because your community needs you showing up, not withdrawing.

Because the world needs people who have the capacity to help others—and that capacity starts with a body that functions.

Ready to Start Your Self-Care Journey?

If You’re in Santa Fe

Our Kickstart programs give you the foundation—private assessment, group classes, or personalized sessions addressing your specific fascial restrictions and compensation patterns.

Not a generic fitness program. A system designed around how your body actually works.

If You’re Outside Santa Fe

Book a free consultation. We’ll discuss what’s happening with your body, what you’ve tried, and whether our approach makes sense for your situation.

We also offer online programming for people who can’t train with us in person.

The Bottom Line

You can’t pour from an empty cup. You can’t help others when you’re barely holding it together.

Taking care of your body isn’t selfish. It’s the most loving thing you can do—for yourself, for your family, for your community, for everyone who needs you to show up.

This Valentine’s Day, give yourself the gift that keeps giving.

Fix your body. Help your people. Change your world.

Follow the Thread—Where Movement, Fascia, and Freedom Align

Find more insight, reflection, and fascia-informed care:

Dec 16 2025

Why Body Awareness Training Matters More Than Any Exercise Program

Body awareness training isn’t about learning more exercises. It’s about learning your body’s language—and that skill is worth more than any workout I could ever give you.

Most people come in wanting a prescription. Tell me what’s wrong. Give me the exercises. Fix me.

I get it. You’re busy. You want results. You trust experts to have answers.

But research on therapeutic exercise adherence shows that understanding your body’s signals matters as much as the exercises themselves. When you only want exercises, you stay dependent. You need me to tell you what to do next week, next month, next year. And your body? It never gets a vote.

COACH’S CORNER

I’ll confess something: my favorite clients aren’t the ones who follow instructions perfectly. They’re the ones who ask, “Why does this feel different today?” or “Should I be feeling this in my hip?”

Those questions tell me they’re paying attention. They’re developing body literacy. And that means eventually, they won’t need me as much—which is exactly the point.

The “Give Me Three Exercises” vs Body Awareness Training Problem

When you only want exercises, two things happen:

You create dependence. You need someone else to tell you what to do. Every time something changes—new pain, different schedule, injury—you’re back at square one waiting for instructions.

You ignore context. Your body changes day to day. What you needed Monday might not be what you need Friday. But if you’re blindly following a program, you miss those signals.

Body awareness training flips this. Instead of following, you learn to listen.

What Body Literacy Actually Looks Like

Body literacy means reading your body’s signals. You learn the difference between:

Protective pain (sharp, acute, “stop now”) vs. adaptive discomfort (challenging but tolerable, “this is new but manageable”)

Fatigue (rest needed) vs. lack of challenge (time to progress)

Restriction (needs addressing) vs. natural limitation (needs respect)

This isn’t abstract. It’s practical. And it’s exactly what we teach in our holistic exercise program.

Marja, one of my long-time clients, came in years ago confused by every exercise. She needed constant cuing, constant correction. She’d ask, “Am I doing this right?” every thirty seconds.

Now? She feels it. When I introduce a new stretch, she knows within seconds if she’s positioned correctly. She adjusts without me saying a word. She’s become her own best therapist.

“At my age,” she says, “this brain-body connection is incredibly important.”

She’s right. And she’s not special—she just practiced paying attention.

Why This Matters for Long-Term Success

When you develop body awareness training, you:

Know when to push and when to back off. You don’t need someone else to tell you if you’re overdoing it. You feel it. You adjust.

Catch problems early. You notice restriction, compensation, or dysfunction before it becomes pain. Prevention beats treatment every time.

Understand why something works. You’re not following a recipe—you’re learning principles. That knowledge transfers to everything you do.

Adapt when life changes. New injury? Different schedule? Aging body? You don’t need a whole new program. You adjust what you know.

This is empowerment. Not dependence.

The “Give Me Exercises” Trap

Here’s what happens when you only want exercises:

You do them for a while. They help. Then life gets busy. You stop. The problem comes back. You need new exercises. The cycle repeats.

You never learned why your body responded. You never developed the skill of listening. You never became your own guide.

Exercises are tools. Body awareness is the skill.

Without the skill, the tools are useless. With the skill, you can use any tool effectively.

What This Means for You

If you’ve been dependent on practitioners to tell you what to do, this is why you’re stuck.

If you keep coming back with the same problem, this is why.

If you feel lost when you don’t have someone guiding you, this is why.

Your body is speaking. You just need to learn its language.

And once you do, everything changes.

Body Awareness Training – Start Listening

Body awareness training doesn’t happen overnight. It takes practice, patience, and presence.

But it’s the difference between renting your health from experts and owning it yourself.

Want to start developing body literacy? Try this:

Next time you do any exercise—whether it’s one of mine or something you found online—ask yourself:

What do I feel? (Be specific. “My left hip” beats “somewhere down there.”)
Is this protective pain or adaptive discomfort?
What would happen if I adjusted slightly?

That’s body awareness training. Three questions. Every exercise. Over time, you’ll stop needing me to tell you what’s working.

And that’s the whole point.

Ready to learn your body’s language? Book a free consultation and let’s start building body literacy, not just strength.

Follow the Thread—Where Movement, Fascia, and Freedom Align

Find more insight, reflection, and fascia-informed care:

Nov 11 2025

Why Quick Fixes Fail (And What Real Progression Looks Like)

Quick fixes fail. Every single time.

Quick fixes will only lead to frustration or hurt quickly.

“Six weeks to a pain-free back.”

“Transform your body in 30 days.”

“Three exercises to fix your shoulder.”

These promises are everywhere. And they’re physiologically impossible.

If only your fascia could read marketing copy, it might actually remodel that fast.

Coach’s Corner

Marja came to me after breaking three vertebrae. Doctors said she’d never garden again—her favorite activity.

She didn’t accept that.

But she also didn’t expect miracles. She understood that rebuilding a body after that kind of trauma takes time.

Years later? She’s pain-free, gardening regularly, and moving better than she did before the injury.

Watch her full video interview to see what real progression looks like.

The Quick-Fix Culture Problem

We live in a culture that sells speed. Six-week programs. 30-day challenges. Weekend workshops that promise to “reset” your body.

And I get it. You’re in pain. You want relief. You want it now.

But here’s the truth most practitioners won’t tell you: your body doesn’t work on a marketing timeline.

Tissue adaptation is a biological process. It has a pace. You can’t hack it, shortcut it, or Instagram it into happening faster.

You can only respect it or ignore it.

And when you ignore it by chasing quick fixes, you get temporary relief followed by the same problem—or a new one.

Why Tissue Takes Time

Let’s talk about what actually happens when your body adapts.

Acute pain relief: Can happen quickly (days to weeks) with the right intervention. This is inflammation decreasing, nervous system calming, immediate restrictions releasing.

Movement pattern changes: 4-8 weeks of consistent practice. This is your brain learning new motor patterns, your nervous system rewiring compensation habits.

Tissue remodeling: 3-6 months of progressive loading. This is fascia reorganizing its collagen structure, muscles adapting to new demands, joints stabilizing differently. Research shows that skeletal muscle ECM turns over approximately 0.5-2% of its collagen per day—meaning complete remodeling takes months, not weeks.

Structural integration: 6-12+ months of sustained work. This is your entire system learning to function differently—not just one area, but how everything connects. This is what holistic exercise and fitness programs are designed to address—the whole system, not just isolated parts.

Quick fixes might give you the first one. Temporary relief.

But they skip the rest. And that’s why the problem returns.

The Difference Between Relief and Change

Relief is what you feel when inflammation goes down or a muscle releases.

Change is what happens when your body learns a new pattern and maintains it.

Most programs sell relief and call it change.

You feel better for a few weeks. The pain comes back. You need another program. The cycle repeats.

This isn’t healing. It’s symptom management.

And there’s nothing wrong with symptom management—sometimes you need relief to function. But if you stop there, you’re not building anything that lasts.

Real change requires progression. And progression takes time.

What Progression Actually Looks Like

Ashley came in limping with plantar fasciitis. Within weeks, she was pain-free.

That sounds like a quick fix. But here’s what actually happened:

Week 1: Myofascial release and manual therapy addressed the immediate restriction. Pain dropped significantly. This was relief.

Weeks 2-4: Exercises that progressively loaded her foot, ankle, and lower leg. Her nervous system learned it was safe to move again. This was pattern change.

Weeks 4-8: Continued loading and integration work. Her fascia began remodeling. The change started becoming structural.

Months 2-3: Maintenance and refinement. The new pattern became default. This was lasting change.

If she’d stopped at week 1 when the pain went away, it would have come back. The relief was real, but the change wasn’t complete yet.

That’s the difference between a quick fix and progression.

The Compound Effect

Small, consistent improvements stack.

A 1% gain repeated over months becomes transformational.

This is how you:

Eliminate pain that’s been around for years
Restore mobility you thought was gone
Build strength that transfers to real life
Create resilience that prevents future injury

Not in 6 weeks. In 6 months. 12 months. A lifetime of practice.

And here’s what’s interesting: the people who understand this get better results faster than the people chasing speed.

Because they show up consistently. They trust the process. They don’t bail when week 3 isn’t Instagram-worthy.

Why Quick Fixes Always Fail

Quick fixes fail because they don’t address the system. They target symptoms.

Your shoulder hurts. They give you three shoulder exercises.

But your shoulder doesn’t hurt because it’s weak. It hurts because your thoracic spine is restricted, your scapula isn’t moving properly, and your fascia has been compensating for years.

Three shoulder exercises might make it feel better temporarily. But they don’t address why it started hurting in the first place.

So six weeks later, it’s back. Or your neck starts hurting. Or your elbow acts up.

This is how you end up chasing symptoms for years.

The system is still broken. You’re just moving the problem around.

The “Just Tell Me What to Do” Problem

Most people want a prescription. “Just tell me what exercises to do.”

I understand. You’re busy. You want efficiency.

But here’s the issue: your body isn’t static. What you need today might not be what you need next week.

If you’re only following instructions without understanding why, you can’t adapt when things change.

This is why so many people do PT, feel better, then stop—and six months later, they’re back where they started.

They got exercises. They didn’t get education.

They got relief. They didn’t get ownership.

What Real Progression Requires

1. Time

There’s no way around this. Tissue remodels at its own pace. You can optimize it, but you can’t force it.

2. Consistency

Showing up matters more than intensity. Three focused sessions a week beats one heroic effort followed by two weeks off.

3. Progression

You can’t do the same thing forever and expect different results. Load has to increase. Complexity has to advance. Your body has to be asked to adapt.

4. Awareness

You need to learn what your body is telling you. What’s protective pain vs. adaptive discomfort. When to push and when to back off.

5. Patience

Not the passive kind. Active patience. Trusting the process while staying engaged with it.

This isn’t sexy. It doesn’t fit on an Instagram post. But it works.

And it lasts.

The Three-Month Reality Check

I tell new clients: give me three months of consistent work before you decide if this is working.

Not because nothing happens before that. Often, relief comes quickly.

But real change—the kind that lasts—takes about three months to start showing up structurally.

After three months of consistent fascia-focused training:

Movement patterns have started to shift
Compensation habits are beginning to release
Tissue is remodeling
Your nervous system trusts the new patterns

This is when people say: “I move differently now. I feel different in my body.”

Not after six weeks. After three months.

And if you want that change to be permanent? Keep going for another three. And another three after that.

Why This Approach Isn’t Popular

It’s easier to sell quick fixes than real progression.

It’s easier to promise “pain-free in 6 weeks” than to say “this will take months, and it won’t always feel good.”

It’s easier to give people three exercises than to teach them to understand their own bodies.

But easy doesn’t work.

If rest and quick fixes solved chronic pain, you wouldn’t still be dealing with it.

If six-week programs created lasting change, you wouldn’t need a new program every few months.

The way forward is slower. But it’s also the only way that actually gets you there.

What Changes When You Embrace Progression

When you shift from chasing quick fixes to trusting progression:

You stop panicking when pain shows up. You understand it’s information, not an emergency.

You stop bouncing between programs. You commit to one approach long enough to see if it works.

You stop chasing symptoms. You address the system creating them.

You build something that lasts. Not just relief, but real change.

This is what holistic training actually means. Not quick. Not easy. But effective.

And permanent.

Ready to Build Real, Lasting Change?

If you’re tired of quick fixes that don’t last, this is why.

Your body needs time, consistency, and intelligent progression.

Want to go deeper? Download The Fascia Fix Framework—a free 20-page guide covering all 5 principles missing from most fitness and therapy programs.

Local to Santa Fe? Book a free consultation to discuss whether SolCore’s progression-based approach is right for you.

See what real progression looks like: Read Ashley’s case study—how she went from not being able to walk, back to her active self.

Questions? Contact us at info@solcorefitness.com or call (505) 577-2171.

Follow the Thread—Where Movement, Fascia, and Freedom Align

Find more insight, reflection, and fascia-informed care:

Oct 22 2025

Why Fascia Training Matters More Than Muscle-Focused Exercise

How Fascia Training Changes Everything

Fascia training isn’t just another fitness buzzword—it’s the missing link between why you keep getting injured, why your flexibility hasn’t improved in years, and why that nagging pain keeps coming back no matter how many isolated exercises you do.

Here’s the uncomfortable truth: Most workout programs treat your body like a car engine—isolate a muscle, strengthen it, move on to the next one. Bicep curls. Hamstring stretches. Shoulder raises. Repeat.

But your body isn’t a machine with replaceable parts. It’s an interconnected web of fascia—connective tissue that links every muscle, joint, and organ into one continuous system. When you ignore fascia, you’re training the parts while missing the whole. And that’s why your results don’t last.

Let me explain.

Coach’s Corner: Why Most Practitioners Miss the Real Problem

Ashley came to me after failing with two physical therapists and a chiropractor. She had chronic heel pain (plantar fasciitis) that made walking excruciating.

Every practitioner before me did the same thing: focused on her heel. Stretch the calf. Roll the foot. Ice it. Rest it.

I took a different approach. I looked at her entire fascial system—her hip, her knee, her ankle, her foot. Not just the spot that hurt.

Within two sessions, her pain dropped 70-80%. By the fourth session, she was pain-free.

Why did this work when everything else failed? Because pain rarely lives where it shows up. Fascia connects everything. When you address the system instead of chasing symptoms, the body resolves what traditional methods can’t touch.

What Is Fascia (And Why You’ve Been Ignoring It)

Fascia is the connective tissue that wraps around every muscle, bone, nerve, and organ in your body. Think of it as a three-dimensional spider web that holds everything together and transmits force throughout your entire system. Recent fascia research has revealed that this system is far more complex and integrated than previously understood.

When fascia is healthy:

Movement is fluid
Strength transfers efficiently
Pain is minimal
Recovery is faster

When fascia is restricted, compressed, or imbalanced:

Pain shows up (often far from the actual problem)
Movement feels stiff or limited
Strength doesn’t translate to function
Injuries keep recurring

Here’s the kicker: Most traditional fitness and therapy approaches completely ignore fascia. They focus on muscles in isolation, which is like trying to fix a tangled fishing net by pulling on one strand at a time.

It doesn’t work.

The Problem with Muscle-Only Thinking

Muscle-focused training operates on a flawed assumption: strengthen individual muscles, and the body will function better.

But your body doesn’t move muscle by muscle. It moves through fascial chains—long, continuous lines of connective tissue that link your foot to your head, your shoulder to your hip, your breath to your posture.

When you train muscles in isolation without respecting its fascia links:

You create imbalances (strong quads, weak glutes = knee pain)
You miss the connections that create real-world function
You reinforce compensation patterns (your body cheats around restrictions instead of fixing them)

Example: You do endless crunches to “strengthen your core,” but your lower back still hurts. Why? Because isolated abs don’t integrate with your fascial system. Your body compensates, and the pain persists.

Fascia training addresses the system—not just symptoms.

How Fascia Training Changes Everything

Fascia training isn’t about adding a foam roller to your routine and calling it a day. It’s a complete shift in how you approach movement, recovery, and long-term health.

This is the foundation of holistic exercise and fitness training at SolCore Fitness & Therapy.

Here’s what fascia-focused training looks like:

1. Decompression Over Compression

Most exercises compress joints. Fascia training creates space—through techniques like ELDOA (spinal decompression exercises)—so your joints can move freely and without pain.

2. Integration Over Isolation

Instead of training one muscle at a time, you train fascial chains. This improves coordination, balance, and real-world strength (not just gym strength).

3. Adaptation Over Repetition

Your fascia adapts to intelligent loading. That means progression matters more than volume. Doing 100 reps of the same thing won’t change your fascia. Challenging your system in new ways will.

4. Awareness Over Autopilot

Fascia training requires body literacy—understanding what you feel, why you feel it, and how to adjust. You’re not just following orders. You’re learning your body’s language.

5. Time Over Quick Fixes

Fascia remodels slowly. Real change takes 90 days minimum. Anyone promising 6-week transformations is lying to you.

This is why holistic osteopathic training at SolCore Fitness & Therapy works when other programs don’t. We don’t guess. We don’t isolate. We work with your fascial system to create lasting change.

The 5 Principles Missing From Your Current Program

Most fitness programs fail because they skip these five foundational pillars:

Pillar 1: Fascia Matters More Than Muscles

Your body isn’t a collection of isolated muscles—it’s an interconnected fascial system. When you ignore fascia, pain keeps returning, flexibility doesn’t improve, and injuries recur. Train the system, not just the parts.

Pillar 2: The Way Is Through—Adaptation Over Avoidance

Intelligent challenge creates adaptation. Avoidance creates protection. Your body needs progressive loading and appropriate stress to build resilience—not rest and isolation that lead to weakness and compensation.

Pillar 3: Progression Over Quick Fixes

Fascia remodels slowly. Real tissue change takes 3-6 months, not 6 weeks. Anyone promising instant transformations is lying to you. Sustainable results require time, consistency, and intelligent progression.

Pillar 4: Body Relationship Over Quick-Fix Mentality

Instead of depending on practitioners to “fix” you, learn to read your body’s signals. Develop body literacy—the ability to understand what you feel, why you feel it, and how to respond. This is empowerment, not dependence.

Pillar 5: Holistic Osteopathic Training vs. Standard Fitness/Therapy

Gyms isolate muscles. PT clinics treat symptoms. Yoga studios offer general movement. Holistic osteopathic training integrates manual therapy, fascia-focused exercise, and progressive loading to address your entire system.

Want the complete framework? Download our free guide: The Fascia Fix Framework: 5 Pillars to Transform How You Move, Recover, and Live

What This Means for You

If you’re dealing with:

Chronic pain that won’t go away
Stiffness that limits your daily activities
Injuries that keep recurring
Frustration that traditional methods aren’t working

…then fascia training is what you’ve been missing.

This isn’t about adding another stretch or doing more reps. It’s about understanding how your body actually works—as an interconnected system—and training it accordingly.

At SolCore Fitness & Therapy, we don’t just teach exercises. We teach you how to read your body, work with your fascia, and build a foundation for long-term health and independence.

Ready to experience the difference?

👉 Download The Fascia Fix Framework – Learn the 5 principles that will transform how you move, recover, and live.

👉 Book a Free Consultation – Let’s talk about your specific needs and how fascia-focused training can help.

Conclusion

Your body is smarter than any workout program. It’s designed to move, adapt, and heal—when you give it the right inputs.

Stop training muscles. Start training fascia.

The difference is everything.

Follow the Thread—Where Movement, Fascia, and Freedom Align
Find more insight, reflection, and fascia-informed care:

Aug 20 2025

The Quiet Power of Acceptance: Recovery as the Foundation for Resilience

When it comes to building a strong foundation for wellness, most of us don’t immediately think about the power of acceptance in recovery. But understanding and embracing this vital skill is the key to sustainable health—a lesson that supports not just our bodies but our mindset as well.

Why Acceptance in Recovery Matters

We live in a world that values more—more steps, more reps, more improvement—but less appreciation for necessary pauses. Acceptance in recovery isn’t about settling; it’s recognizing where you truly are, granting yourself permission to rest, and letting your body rebuild. This is where deep, lasting progress begins. Reminder that you’re on the right path—reach out. You’re not alone.

How to Practice Acceptance for Better Results

It’s simple, but not always easy. Try these steps this week:

Pause: Take a gentle breath and notice what’s happening inside your body.
Reflect: Identify what form of rest or slow movement calls to you—maybe a walk, restorative stretching, or even a day off.
Trust: Honor your answer, no matter how different it might look from your usual “best.”

Example: On busy weeks, our core Santa Fe members sometimes use guided fascia work instead of a traditional workout. This is real progress.

The Science Behind Rest and Adaptation

Your muscles, fascia, and nervous system all require downtime to strengthen and adapt. Studies like this one from Rest and recovery for athletes – physiological & psychological well-being show that real resilience comes not just from stress, but from quality recovery as well.

Building Sustainable Health Over Time

Accepting the need for rest now actually sets you up for even better results later. Consistent recovery is the building block of longevity and vitality—for deeper science on holistic progress, see our resource:
The Ultimate Guide For A Holistic Exercises And Fitness Program

Acceptance is the quiet, powerful force that allows you to age well, stay resilient, and enjoy your body longer. This week, choose at least one act of kindness for your body and trust that recovery is where progress truly begins.

If you want tips on restorative movement or ways to integrate rest, just reach out. You’re not alone on this path. Schedule a one-on-one consult to see how you can use holistic exercise and fitness to give your body what it needs. Complimentary consultation.

Follow the Thread—Where Movement, Fascia, and Freedom Align

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Aug 04 2025

Intention in Movement: Why How You Move Matters More Than Just Moving

We live in a world that tells us “just move.” And while movement is better than doing nothing, most people don’t realize how much intention in movement changes the outcome. They go through the motions — lift, stretch, sweat — but without any purpose guiding it. Over time, their body reflects that.

It’s not just about getting through your workout. It’s about what your body learns while doing it.

They plateau. They get stiff again. They end up injured, frustrated, or just plain confused about why they’re not getting results. That’s because movement without intention doesn’t build a better body — it just rehearses your current pattern.

What Is Intention in Movement?

Intention means you’re not just moving for movement’s sake — you’re moving with a purpose. That might be to decompress your spine, to support your posture, or to re-pattern your fascia. Intention gives your nervous system something to organize around.

This is where fascia-based, osteopathic movement shines. Because in this approach, every exercise is a conversation with your structure. You’re not just working muscles — you’re communicating with your body’s connective tissue, joints, and postural systems.

Intention vs. Repetition

Let’s say you do a hamstring stretch every day. If you’re doing it just to “get it done,” you’ll likely stay stuck. But if you approach that same stretch with the intention to open specific lines of tension in your fascia — now your brain is involved. Your whole body starts to change.

Repetition without intention just reinforces compensation.
Repetition with intention creates transformation.

How We Apply This at SolCore Fitness

Every session here — whether it’s a private therapy session or a group training class — is built around this principle. Intention is embedded into everything we do.

That includes:

Postural assessments before prescribing movement
Targeted fascial and joint techniques (like ELDOA) to decompress and realign
Teaching you how to feel what’s working, not just how to sweat

We don’t throw random exercises at a wall to see what sticks. We teach you how to move better so you can feel better.

What Happens When You Move With Intention?

You get stronger, but with freedom instead of stiffness
You become more resilient — fewer injuries, better energy
You notice a shift not just in your body, but in how you feel mentally
You learn what your body actually needs (and stop following generic plans)

Final Thoughts

Your body is always adapting — the question is, what is it adapting to? If you train without intention, you stay in the same loop. But when you move with clarity and purpose, you rewire your system from the inside out.

“As multiple neuroscience studies have shown, intention activates specific brain networks before movement even begins — reshaping both perception and performance.”

This is what our holistic training is built on.
If you’re tired of going through the motions, maybe it’s time to shift how you move — and why.

Want to move with more purpose and feel the difference for yourself?
At SolCore, we help you rebuild your body from the inside out — using precise movement, osteopathic techniques, and intentional training built around you.

book a consult to start moving forward — intentionally.

Follow the Thread—Where Movement, Fascia, and Freedom Align

Find more insight, reflection, and fascia-informed care across the platforms where we stay connected:

Jul 29 2025

Your Muscles Are Just Stupid Pieces of Meat

There’s this idea floating around that muscles are the star of the show. Build them. Stretch them. Strengthen them. But when it comes to fascia vs muscle, there’s no real contest — fascia is what runs the show.

Your muscles are just stupid pieces of meat.

They don’t think. They don’t initiate. They don’t stabilize or protect you. They do what they’re told — and what tells them what to do is your fascia.

Fascia is the complex web of connective tissue that gives your body structure, transmits force, absorbs impact, and controls the way you move — or don’t move. It’s what shapes your posture, influences your pain patterns, and determines your ability to recover.

And yet, most people are training around fascia — claiming they’re working it, but not following how it actually needs to be trained. Even worse, they’re often destroying it with tools or programs that pretend to target fascia but do the exact opposite.

Stretching muscles, loading muscles, isolating muscles… and wondering why they’re still tight, still in pain, still not performing like they want.

💡 So What’s the Problem?

Training your body like a dumb machine ignores how your system actually works. If your fascia is tight, disorganized, or overloaded, it doesn’t matter how many reps you do or how “strong” your muscles are. You’ll keep reinforcing the same dysfunctional patterns.

That’s why most people plateau. Or get injured. Or end up in my office after going through 5 different physical therapists and chiropractors.

Because muscles aren’t the problem.
Fascia is the system.
And when you work with the system — not just the parts — everything changes.

🚫 Stop Blaming Age. Stop Blaming Injury.

I hear this every day:

“Well, I’m just getting older.”
“It’s because I used to play sports.”

Nope. It’s because you’ve never been taught how your body actually functions. You’ve been trained by a fragmented model.

But your body is whole.
It’s connected.
And it’s smarter than the programs you’ve been sold.

🔁 What To Do Instead

The solution isn’t more workouts.
It’s better input.

At SolCore, we use fascia-based movement and therapy to give your body the input it needs to reset patterns at the deepest level.

✅ More mobility
✅ Less pain
✅ Longer-lasting strength

And it doesn’t take hours a day or fancy

Ready to stop working against your body and finally train with it?

Start by learning how your fascia actually works — and why it’s been the missing link all along.

👉 [Reach out to get started] with a consult to begin truly working with your body holistically — and see how our in-house or online programs can help

Want to learn more about why fascia isn’t just “support tissue”?

Check out this scientific overview →
Fascia as a regulatory system in health and disease (2024) — and discover how fascia actively contributes to your movement, posture, and pain regulation

Follow the Thread—Where Movement, Fascia, and Freedom Align

Find more insight, reflection, and fascia-informed care across the platforms where we stay connected:

Jul 21 2025

Train for the You 10 Years from Now: Preventive Movement for Lasting Health

When it comes to your health, the smartest thing you can do is stop thinking short-term. Preventive training for long-term health means investing in how your body functions years from now—before injuries or limitations take hold.

This is the essence of preventive training for long-term health. It’s not reactive. It’s proactive. And it’s one of the most powerful ways you can take control of your aging process—starting today.

You Are Your Future

Here’s the truth: the body you’ll live in 10 years from now is the one you’re building right now—through your habits, your movement, your training, and even your rest.

Fascia doesn’t just react to injury. It adapts to how you move and load it every day. This means today’s imbalances become tomorrow’s dysfunction—unless you interrupt the pattern.

That’s why at SolCore Fitness & Therapy, we don’t just train you to feel better now. We teach your body how to age better—intelligently, holistically, and with a deep respect for structure and complexity.

A Holistic Approach = A Long-Term Win

Preventive training isn’t about going harder. It’s about going wiser.

That’s where our fascia-based system shines. Instead of isolated muscles, we work with your full structure. Instead of chasing symptoms, we build resilience from the inside out.

Want to see how it works? Read our Ultimate Guide for a Holistic Fitness Program to get a feel for the principles we use every day.

And here’s a great overview from the National Institute on Aging about the role of physical activity in preventing age-related decline.

Future You Will Thank You

So the real question isn’t whether you should train.

It’s this: What kind of body do you want to live in 10 years from now?

Let’s build that—together.

👉 Book a Complimentary Consultation Today and start moving toward the future you deserve

Follow the Thread—Where Movement, Fascia, and Freedom Align

Find more insight, reflection, and fascia-informed care across the platforms where we stay connected:

Jul 01 2025

Regaining Independence: Mary’s Journey to Freedom

When you think about independence, you might picture financial freedom or the ability to travel. But for many, independence means something much more personal: the ability to move, explore, and live life without being trapped by pain.

This is Mary’s story.

Finding Freedom from Pain

As an active person, Mary was deeply frustrated when scoliosis and SI joint issues sidelined her. The doctors told her she wasn’t a surgical candidate, and the physical therapy covered by her insurance barely scratched the surface.

Like many people, she was desperate for relief—but traditional approaches weren’t enough.

That’s when Mary found SolCore Fitness & Therapy. She was immediately drawn to our fascia-focused, holistic approach that addresses the root causes—not just the symptoms.

She joined our group classes and began private therapy sessions that worked directly with the source of her pain.

A Path to True Independence

The workouts were challenging, but never out of reach. Step by step, Mary began to rebuild her body.

Her pain decreased. Her mobility returned. Her confidence grew.

After a year and a half of committed work, Mary achieved something that once felt impossible—she completed a rugged 6-mile hike, a milestone that symbolized the independence she thought she had lost forever.

“I achieved results beyond my dreams.” — Mary

Holistic Healing That Works

Mary’s journey is a powerful reminder that when you address your body as a whole system—when you work with fascia, postural balance, and integrated movement—true independence becomes possible.

You don’t have to accept limited movement as your new normal.
You don’t have to settle for treatments that only scratch the surface.

There is a path to freedom.

👉 Watch Mary’s Full Story on YouTube

[Link to full testimonial video]

🎯 Ready to Start Your Own Journey?

If you’re ready to regain your independence and move without pain, we’d love to help.

👉 Click here to schedule your complimentary consult and see how holistic, fascia-focused training can change your life.

If you are in Santa Fe, NM or will be visiting for a stretch, come join us for our Free Community ELDOA class.

Follow the Thread—Where Movement, Fascia, and Freedom Align

Find more insight, reflection, and fascia-informed care across the platforms where we stay connected:

Jun 14 2025

Why Your Spine Isn’t Rehydrating Overnight — and What to Do About It

💡 Your spinal disc doesn’t just “recover” with hydration while you sleep. It responds to what you do before you rest.

🟠 Your Discs Aren’t Lazy — They’re Just Dehydrated

Most people think spinal health and disc hydration is a waiting game: take the pressure off, rest a bit, and hope the body “fixes itself.” But that mindset overlooks one of the most basic truths of physiology: structure needs input.

Your intervertebral discs — the soft cushions between each vertebra — don’t have a direct blood supply. They rely entirely on your movement, posture, and hydration mechanics to stay supple and healthy. If you’ve ever felt stiff or achy in the morning despite a “good night’s sleep,” there’s a reason for that.

🧠 The Science of Disc Hydration — in Plain Speak

Discs rehydrate in two ways:

1. Passive Rehydration (Osmotic Pressure)

When you lie down at night, gravity is removed. This creates an osmotic gradient — water is slowly drawn back into the discs. Think of it like setting a sponge in a shallow bowl of water. It’ll eventually soak in… but only as much as its tissue allows.

2. Active Rehydration (Mechanical Stimulus)

When you de-coapt your spine through targeted movement — like ELDOA stretches — you create negative pressure and fascial tension. This primes the disc to pull in more fluid. It’s like squeezing and releasing that sponge right before soaking it — it absorbs far more water when prepped this way.

🌙 Why ELDOA “TV Stretching” Works So Well for Disc Hydration

“TV Stretching” is the term we use for doing your ELDOA decompression work 1–2 hours before bed. This timing allows you to:

Decompress your spine actively
Prime your discs to absorb water
Then follow it with passive overnight rehydration

You’re combining two mechanisms, not relying on just one.

This is especially effective if you’re dealing with:

Degenerative disc issues
Postural compression from sitting or lifting
Chronic stiffness that doesn’t resolve with sleep alone

🛠 Try This Tonight: 2-Step Reset (L5/S1 Focus)

Before bed, try this:

Get into the L5/S1 ELDOA position, but keep your knees bent.
This protects the popliteal artery, which runs behind the knee and can be compressed during long-duration stretches with extended legs.
Stay in the posture passively — just hold the position and breathe for 5, 10, or even 15 minutes.
You’re not actively reaching or tensioning yet — just letting the spine settle and decompress through position alone.
Then do a single, focused ELDOA hold — no more than 1 minute.
Engage the full fascial lines. Create vertical tension. Be precise.
(Too long and you’ll reverse the effect — ELDOAs are about quality, not duration.)
Lie down and rest.
This primes your spine for both active and passive hydration during the night.

Try this for a few nights and feel the difference. It’s a strategy rooted in somatic intelligence — not guesswork.

🌀 Recovery Starts with Awareness

This is about more than hydration — it’s about being in your body enough to know what it needs and when.
If you’re curious how body awareness and healing are deeply connected, this Psychology Today overview of somatic therapy breaks it down beautifully. It echoes what we practice here — movement that starts with presence, not just position.

✅ Feel Different in the Morning — Not Just Rested

If you want to feel strong, tall, and fluid in the morning, you don’t need more sleep.
You need smarter pre-sleep recovery.

This approach is simple, targeted, and doesn’t take long. But it’s rooted in deep science and even deeper respect for the body’s rhythms.

🔗 Want help applying this to your specific structure?
Book a free 30–45 minute strategy call and we’ll walk through the right ELDOA and hydration approach for your spine.

Or join us for our monthly Free Community ELDOA class, to try it for yourself.

Follow the Thread—Where Movement, Fascia, and Freedom Align

Find more insight, reflection, and fascia-informed care across the platforms where we stay connected:

Ready to feel  stronger and pain free?

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