Injury Prevention

Aug 25 2016

Santa Fe Are Your Shoes to Blame for Lower Back Pain?

Could Your Footwear Be the Hidden Reason for Your Back Pain?

When imagining the sources of back pain, most people think about sports injuries or heavy lifting. Yet, the shoes worn every day might be just as much to blame. The feet are quite literally the foundation for all movement. Any breakdown in that foundation—poor arch support, worn out soles, unstable high heels—can add up to excessive stress on the spine and supporting muscles.

Those whose jobs require standing for hours or carrying weight regularly are especially at risk. The wrong shoe can trigger not only back pain, but knee, hip, and even neck discomfort by destabilizing the body from the ground up.

How Shoes Impact Gait and Spinal Health

Shoes that lack proper support or alter natural gait—like flats, flip-flops, and toe shoes—may cause under-pronation or over-pronation. These changes increase impact through the spine, muscles, and ligaments, leading to chronic fatigue and pain. Even popular but unsupportive choices, like ballet flats or flip-flops, can make things worse for both the feet and the back, while high heels are notorious for shifting stress into the lower back, hips, and even causing disc degeneration.

A healthy stride means the heel strikes first, the arch rolls in, and the toe pushes off. Shoes that disrupt this sequence can lead to repetitive strain, and footwear that’s old or worn out only compounds the problem—over time, it reduces shock absorption, flattens arches, and alters natural motion.

Make Smart Choices—For Everyday and for Fitness

Not all shoes are bad news. Athletic shoes with high-quality cushioning and shock absorption are a much better choice for back health. And when in doubt? At SolCore Fitness, workouts are done barefoot whenever possible, giving feet and foundation a chance to move and function naturally.

Next time your lower back is aching after a long day, take a look at what’s on your feet. You may just find a simple solution to persistent pain!

For a full visual summary, see the infographic below:

Infographic: How Shoe Choice Impacts Spinal Health and Lower Back Pain Risk

Want more sustainable solutions for back pain and functional strength? Learn about our approach and get a free consultation:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 10 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #2

Posture types, biotensegrity, and muscle layers diagram

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Structure Dictates Function In Health—Why It Matters for Your Training

What does “structure dictates function” really mean? Borrowed from osteopathy and Andrew Taylor Still, this principle teaches that the way your body is built determines how well it’s able to move, heal, and perform—including digestion, heart, and hormonal health. Think about a house with a cracked foundation—no matter how strong the roof, eventually it’ll collapse. It’s identical with posture and movement: poor structure in the spine, pelvis, or feet leads to compensation and injury over time.

Posture, Biotensegrity, and Compensations—A Smart Program Starts at the Source

Before beginning any fitness or running program in Santa Fe, you need to assess your posture: sway back, lordosis, kyphosis, forward head, or ideally, aligned posture with head, shoulders, hips, knees, and ankles in one line. Good posture should feel automatic—not forced—so a best-fit program works on correction first, not just “going harder.” If misalignments persist, small repetitive stresses (like a dripping faucet) eventually cause breakdown—herniations, torn labrums, chronic pain.

The body is a biotensegrity system—a flexible, balanced network (think Golden Gate Bridge, not brick wall) where tension and compression are distributed through muscles, fascia, and joints. Imbalances anywhere cause pain elsewhere: a twisted shoulder can lead to the opposite-side hip or ankle pain. Training should target both deep (“pit”) structural muscles and the visible (“dam”) movers, with special attention to fascia as a whole-body connector—not just isolated parts.

Your Training Progression—Flexibility, Stability, Strength, and THEN Power

When choosing personal training, look for programs that:

Address flexibility and freedom first
Build stability next
Progress to strength and then power
Most mainstream routines rush to lifting or running and skip the foundational steps that prevent injuries years down the line. True holistic fitness in Santa Fe begins by restoring function and natural alignment, layering progress for results that last.

See the diagram below for a visual guide to biotensegrity, posture types, and injury compensation patterns:

Understanding Structure Dictates Function: Biotensegrity, Muscles, and Posture

Curious about how SolCore Fitness assesses structure and develops corrective plans? See Personal Training and Manual Therapy for more details:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 07 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #1

Santa Fe personal training vision and holistic approach

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Real Results Start With Vision—Not Just More Workouts

SolCore Fitness was founded out of frustration with the sales-focused, quick-certification approach of most gyms. With over 20 years in fitness, the mission was simple: deliver science-based, holistic training that goes far beyond quick fixes or trendy routines. Fitness experience and visible results matter, but so does investing in ongoing education and understanding the body at every level—not just muscle size or calorie burn.

Before anyone talks about reps or exercises, the process starts with a clear vision. “What do you really want to achieve?” and “Why does it matter to you now?” are questions that shape effective and sustainable programs. Trying to “do it all” at once (lose fat, build muscle, reduce pain, improve performance) just leads to diluted effort and weak results. Every focus—pain relief, weight loss, or strength—needs a purpose-built plan.

True Holistic Programs—It’s More Than Exercise

The journey continues with honest assessment:

What are your obstacles? (Most often, they come down to fear or past setbacks.)
What are you truly willing to commit? (Time, effort, habits.)
Nutrition: Rather than a one-size-fits-all plan, SolCore Fitness uses a metabolic typing quiz and journaling to personalize nourishment and fuel. The key: how food makes you feel, how you perform, and the connection between meal quality and energy levels.

From there, an effective program integrates proper stretching, resistance training, clean nutrition and hydration, cardiovascular training, and targeted supplementation—only to fill true gaps, not fix basic habits. None of these work without a foundation of structure and readiness to absorb food’s nutrients.

Don’t Forget the Essentials—Sleep, Coaching, and Adaptability

Proper sleep is non-negotiable—restored circadian rhythms (9:30-10:30pm bedtime), allow for healing, hormonal balance, and readiness for the next day’s training demands. Supplements can occasionally fill holes, but only after real food, movement quality, and routine are in place.

Continual learning and expert coaching lift the entire process. Empowered clients become their own best advocates, modifying their routines and nutrition in-step with real feedback and changing needs.

Internal Link Want a holistic, personalized assessment and plan? Learn more or book a free consultation here:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Jul 20 2016

What About Clean Water In Santa Fe?

Why Hydration Is a Big Deal in Santa Fe

Let’s face it—Santa Fe can feel seriously dry, especially with the high desert air and rising temperatures. That’s why staying hydrated needs to go way beyond the basic reminder to “drink more water.” When it comes to fitness and everyday health in this climate, water isn’t a suggestion—it’s a necessity for feeling good and moving well.

Water, Your Spine, and Pain—What’s the Connection?

Here’s something most people don’t realize: hydration isn’t just about quenching thirst or keeping skin happy. It actually plays a huge role in keeping the spine and back healthy. The discs between each vertebra are like tiny shock absorbers, with an inner core that’s mostly water. All day long, gravity squeezes out the water from these discs—and each night, if the body has enough fluids, the discs rehydrate as you sleep.

That’s one reason why people are a little taller in the morning than at bedtime! Without enough water available, the discs can’t fully rehydrate, which means less “cushion” for your spine, more day-to-day pain, and less freedom to move. Wait until you’re thirsty? You’re already dehydrated.

Movement, ELDOA, and Making Hydration a Habit

Movement keeps these discs hydrated, too. The more the spine moves, the more water the discs can absorb. ELDOA exercises not only reinforce the tissue around these discs but also help them stay elongated, meaning they lose less water during daily compression. But ELDOA is only effective if there’s enough water in your body to support all that good tissue work.

Three Simple Habits for Better Hydration

Staying on top of hydration doesn’t have to be complicated:

Drink water first thing in the morning—before that coffee, tea, or breakfast
Invest in a water bottle you like and keep it with you to help keep sipping all day
Try two or three ELDOA stretches at night before bed to give your spine a head start on rehydration

So, how honest are you being with your hydration? Start small, stay consistent, and notice how much easier your body moves—and how much better your back feels—when you make water a daily priority.

Looking for expert guidance on how hydration, spine health, and fitness all connect in real life? Check out SolCore Fitness’ Personal Training and Manual Therapy to see how comprehensive coaching supports your well-being in Santa Fe:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Mar 28 2016

What Not To Do for More Energy

Tired? Ditch the Energy Drinks—Here’s Why

There’s a reason those colorful cans and tiny shots have become big business. But are energy drinks actually helping in the long run? Sure, you’ll get a quick rush, but the real story isn’t so simple—or so safe.

Energy drinks aren’t regulated like regular sodas, so companies can load them up with whatever they want. Let’s break down their three main ingredient groups:

Caffeine: Some cans pack up to 500mg—a heart-racing load that can cause jitters, irritability, or even a 14-point bump in heart rate. With blood pressure or any heart concerns, steer clear.
B Vitamins: Overloaded with B’s? Unless you’re actually deficient, you won’t see a boost…and too much B3 (niacin) or B6 could cause side effects like blurry vision or nerve pain.
“Natural” Stimulants: Guarana (double the caffeine of coffee!) and under-dosed ginseng join the party, along with heaps of sugar—often over the recommended daily limit in a single drink.

Real Risks—And Smarter Solutions

The scattered “energy” you buy is rarely worth the risk. ER visits tied to energy drinks have skyrocketed; side effects can range from insomnia and headaches to agitation and seizures. Even healthy adults can face a crash, and no one should ever mix these drinks with alcohol or use them before/during/after exercise.

So what actually works for more energy? Start with the basics:

Sleep by 9:00–10:30pm and log 7–8 hours
Drink half your weight (in ounces) of water daily
Eat for your metabolic type

If you still need a boost, try simple, organic coffee or tea—nothing fancy, just the real thing. Energy drinks aren’t your friend, and they’re never worth the potential fallout.

If you’re ready to swap risky energy drinks for a sustainable, holistic plan, check out SolCore Fitness’ nutrition and lifestyle programs:
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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Jan 11 2016

Three Reasons your recreational activity shouldn’t be your whole routine

Why Fun Activities Alone Aren’t a Complete Plan

It’s incredibly common—especially in a place like Santa Fe—to fall in love with a sport or activity and hope that’s all it takes to stay fit. As a career personal trainer (who’s a bit obsessed with skiing), the truth is unavoidable: no recreational activity covers all the bases for balanced strength, lasting health, and injury prevention. Enjoyment matters, but a full, healthy routine is much more than simply repeating what’s fun.

Reason #1—It’s Not Tailored to Your Needs

Leaping into any activity without an honest, personalized assessment is like driving cross-country with no map—odds are, you’ll miss a turn. Fitness assessments cut through the guesswork by setting objective baselines for mobility, strength, performance, and function. This step clarifies weaknesses or imbalances that a favorite activity (skiing, cycling, tennis, yoga, etc.) won’t always reveal—until something hurts.

Skipping assessment and using generic programs means risking hidden compensations or movement faults. The repercussions? Years of subtle wear, faulty joint loading, or muscle imbalances that may only show up years later as pain or dysfunction.

Personalization is critical. A well-structured routine should take into account prior injuries, current needs, and realistic progression, mixing and matching with the seasons and the body’s feedback. No online class, YouTube video, or off-the-shelf program should ever replace that.

Reason #2—Endorphins Are Great, But Don’t Ignore Wear and Tear

Endorphin highs make activity rewarding—blood flows, mood lifts, and life feels better during and after the run or ride. But those good vibes can blind anyone to underlying risks. Without variety and structured maintenance, even the best-loved routine can mask nagging imbalances.

The classic example: runner’s knee (patellofemoral syndrome). Repetitive knee flexion in running, cycling, or skiing can slowly grind down cartilage, but early on it’s just a mild ache—easy to ignore over the endorphin buzz. Repetition amplifies movement faults; just because it doesn’t hurt now, doesn’t mean it won’t become a problem in the future.

Reason #3—Overuse, Stagnation, and Missed Recovery

Recreational routines by default tend to repeat the same movement patterns—and the body adapts quickly. Muscles, ligaments, and joints need stimulus in all planes of motion to be balanced, strong, and resilient. It’s not just about variety to avoid boredom (although that matters!)—it’s also about challenging your body beyond its favorite ruts.

A stale program leads to plateaus: the body stops responding, and improvements halt. More importantly, focusing on a single activity increases odds of overuse injuries, as some tissues absorb all the stress while others don’t get the chance to recover or strengthen.

Rest and cross-training are crucial. Mixing strength, mobility, stability, flexibility, and recovery (including sleep!) helps build lasting results, keeping both body and mind engaged. Overtraining or lack of recovery can disrupt hormone balance, rundown the immune system, and set the stage for burnout or injury.

How a Balanced Fitness Routine Sets You Up for Success

When you rotate foundational strength, mobility, assessment-based corrective work, and meaningful recovery days, you prepare your body for both your favorite hobbies and whatever real life throws your way. A great personal training program does three things:

Assesses where you are today (not where you wish you were)
Designs routines that fill your unique gaps, not just ride on strengths or preferences
Progresses you with variety, intensity, and recovery until you’re stronger, more confident, and resistant to injury

If you want to keep doing what you love for decades—without the slow creep of pain or injury—stop relying on one activity and start building a smarter, more holistically designed plan.

Ready for a comprehensive assessment, custom plan, or advice about optimizing your favorite activities?
https://www.solcorefitness.com/free-consultation/

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Oct 21 2015

Exercise Helps Keep Your Body’s Rhythms In Check

Why Exercise Is More Than Physical—It’s Rhythmic

Exercise isn’t just about toned muscles or calorie burn—it’s a reset button for the body’s built-in rhythms. Beyond all the well-documented benefits (mood, weight, heart health, sleep, energy), research shows regular movement has a powerful link to our circadian rhythm—the 24-hour body clock that governs not just sleep and wake times, but hunger, energy, hormone levels, and even how we heal.

Sticking to a consistent exercise schedule acts as an “anchor,” keeping the body’s cycles more regular. Daily activity can help prevent the slow drift toward disrupted rhythms, which often shows up as trouble sleeping, afternoon crashes, brain fog, or even reduced immune health.

What the Science Says—“Body Memory,” Age, and Activity

A 2009 study led by Dr. Frank Scheer (Harvard Medical School) showed that movement patterns—even outside of exercise—are reinforced by regular activity. Young people who consistently exercised developed healthy, predictable cycles of movement and rest. Older individuals, or those who became sedentary, experienced more random, disrupted patterns.

When researchers removed the exercise “cue,” even young bodies lost their rhythm—but adding it back restored the pattern. The takeaway: exercise is one of the most powerful ways to create healthy cycles at any age.

When Should You Work Out?

Experts have long debated the best time of day to exercise—and the answer is both scientific and deeply personal. Some research shows afternoon workouts take advantage of peak body temperature, flexibility, and natural hormone surges (usually around 4-5pm), possibly improving performance and decreasing injury risk.

On the other hand, morning exercisers build a habit and often have greater consistency—since nothing can “pop up” to derail that sweat session. Plus, getting moving in the AM boosts calorie burn and mental clarity for the rest of the day.

The Smartest Move—Be Consistent and Listen to Your Body

There’s no one-size-fits-all answer: everyone’s circadian rhythm is unique. The real key is to prioritize movement most days, notice what time makes you feel best, and stick with a schedule that fits your lifestyle. Morning people, just take care with a gentle warm-up if you’re rolling out of bed to work out—muscles and connective tissue tend to be tight after sleep.

Bottom line: routine movement at your chosen time syncs your internal clocks, boosts mood and brain health, and contributes to long-lasting wellness. Try a few times, see what feels natural, and make exercise a rhythmic, enjoyable part of daily life.

Ready to align a sustainable routine with your body’s own rhythms and needs? SolCore Fitness makes “consistency” simple and results long-lasting:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Blue Sky

Sep 09 2015

HIIT your workouts.

HIIT—The Science of Getting Fitter, Faster

With New Year’s resolutions (or swimsuit season) around the corner, everyone wants fat loss and fitness gains—fast. Here’s the good news: sound research proves you don’t have to spend endless hours on the treadmill. Short, high-intensity bursts (HIIT) can deliver all the metabolic, fat-burning, and heart-health benefits of hours of traditional cardio, in as little as 90 minutes a week.

A study from Liverpool John Moores University and the University of Birmingham split sedentary adults into two groups—one did just three HIIT sessions per week, while the other logged 5+ hours of low-intensity cardio per week. The results? Identical improvements in all health markers. That’s massive time savings, and a huge boost for anyone with a busy schedule.

Why Does HIIT Work So Well?

High-intensity intervals don’t just pack a punch in less time—they trigger unique physiological responses. Only this kind of exercise boosts Human Growth Hormone (HGH), the so-called “youth hormone” that helps burn fat, build muscle, and keep energy up as we age.

And then there’s the “afterburn” effect (EPOC): post-workout, the body keeps burning calories at a higher rate for hours, leading to faster fat loss with consistent effort.

How to Integrate HIIT for Truly Lasting Results

HIIT isn’t about going “all out” daily—it’s most effective (and safest) just 2-3 times per week, with a thoughtful progression of exercises and intensity. If you’re new or have any health concerns, get clearance from a doctor. Better yet, work with a qualified personal trainer: they’ll assess your baseline, program the right intervals, and ensure you progress safely while maximizing benefits.

And don’t forget: no program can out-train a bad diet. Even the best HIIT routines work best with smart nutrition—like metabolic typing and real, whole foods.

Start Strong, Stay Safe

Add HIIT into your week, pay attention to sleep, hydration, and recovery, and combine smart training with healthy eating. With the right professional support and consistency, HIIT can get you stronger, leaner, and fitter—in a fraction of the time.

Want a HIIT program personally designed for your goals and lifestyle?
https://www.solcorefitness.com/personal-training-and-manual-therapy/

Or are you interested in other services that work holistically?

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Aug 24 2015

How To Guarantee Fitness Success Think Better!

The Real Formula for Fitness Success—It’s More Than Just Jumping In

It’s tempting to dive into a new fitness routine with big dreams—lose weight, gain muscle, blitz through flashy challenges. But real, lasting results don’t come from “random acts of fitness.” They come from clarity: knowing what needs to happen, when, and how… with a plan that’s built on powerful goals, not just good intentions.

Rock-Solid Goals Start With a Dream

Every success starts with a dream. It’s the spark—short-term or long-term—that fires up motivation and gives a vision of what’s possible. But dreams are broad. To turn them into real results, they need to be shaped into clear visions that inspire daily action. Build your vision for both personal and professional life—making sure both support each other, even when sacrifices are sometimes required.

SMART Goals Beat “I Just Want to Get Fit”

Great goals aren’t vague. They’re SMART—Specific, Measurable, Attainable, Relevant, and Time bound. “I want to get fit” is nice, but “I will drop three sizes in 90 days” is powerful, accountable, and focused. Goals also need owners, deadlines, and context: what’s the most important priority right now? Set targets for each area of life and revisit them often.

Planning—Break Goals Into Manageable Chunks

A strong plan maps out each task, owner, and deadline. For fitness, this might mean dividing your program into exercise, nutrition, lifestyle, and recovery—each with clear steps and timeframes. Plans should give momentum (not overwhelm) and include room for growth beyond the comfort zone. “Chunking” your tasks helps simplify the process and keeps you on track.

Take Action, Then Review and Celebrate

Plans are just paper without action. Focus on one top priority at a time, aligning your daily efforts with the bigger goal. And remember, progress isn’t always straightforward—review, adjust, and measure along the way. Share your goals openly, track them, and celebrate the wins. A positive outlook and willingness to adapt are key to confidence and motivation.

If you want personal coaching and real accountability, request a complimentary consult with SolCore Fitness to map out your success plan and get expert support every step of the way.

Next Steps: Build Your Personalized Exercise Program

Once you have your Dream, Goals, Plan, Action, and Review dialed in, the real magic happens when you put these steps into practice with a fitness strategy tailored precisely to your needs. A truly effective program isn’t one-size-fits-all—it matches your body, your goals, and your unique starting point, so you can steadily progress, stay accountable, and avoid the guesswork that causes most people to fall short.

For a customized, science-backed, and fully guided routine that pulls every piece together, learn more here:
https://www.solcorefitness.com/personalized-workout-program/

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Jul 23 2015

Personal Training Success Story – Amy Weyhrauch

Amy’s Story—Strength, Resilience, and Hope in Santa Fe

“Life is what you make of it. You can be happy or sad. It’s up to you.” That’s the wisdom Amy Weyhrauch grew up with, and it shows in everything she does. A mom of four, Amy has advanced ankylosing spondylitis, but she has never let that define who she is.

When Amy started at SolCore Fitness and Ekemba Sooh she moved stiffly and cautiously, in real pain and unable to turn her neck easily. Her number one goal was simple: just to get out of pain and move again without fear. Years of being misdiagnosed after a clavicle injury, and even being tested for leukemia, would make anyone hesitant—but Amy’s resolve was stronger than her setbacks.

To explain how AS affects her, I always put it this way: “Everything that you do is magnified. When somebody else doesn’t stretch for a day, they get a little tight. When you miss your stretches for a day or two, your body starts to lock up. Literally!”

Yet, day after day, Amy showed up, embracing our core principle: “Consistent Steady Improvement.” After a year-plus of private training 3–4 days a week, Amy has seen remarkable progress.

Q & A: Amy’s Perspective

1) What made you decide you wanted/needed to start a program?
“My Ankylosing was the main reason to seek out help. It just made me feel so bad, and it is really hard to motivate yourself when you don’t feel good. I just kept giving myself excuses as to why I shouldn’t and couldn’t do it. Well, I finally got to the point where I felt so bad that I reached out to a friend of mine, Liz Karp, and she recommended you to me.”

2) What did you do before?
“Yoga tapes, exercise tapes, tennis, hiking, sometimes skiing. I also had this chart that was given to me on stretches I should do for Ankylosing. But I knew I needed somebody to teach me the right way.”

3) What results have you achieved since starting your program that you are proud of?
“Well, I have lost 7-8% body fat and around 10 pounds, but what I am most proud of is the fact that I am a happier better person because I don’t hurt all the time. It got to the point where I didn’t want to go out and be social. The weight of that pain on me all day took all my effort, and to think about spending more effort on going out was too much. I also LOVE that I now have tools to keep myself moving and feeling great. Not only the stretches and exercises but also the fitness journal you gave me was a big help—especially at the start. It is eye-opening to look back and see how you really did, not just how you thought you did!”

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?
“I do not like the Mountain Climbers! I love the wall stretch L5-S1, love the hip stretch (Glute Med). Actually, I love all the hip stretches and all the spine stretches.”

5) What are some challenges or goals you are currently working on?
“Weight loss is my next big goal along with staying out of pain and keeping my body mobile. I also want to keep changing my habits and keep getting better with the advanced workouts you guys have been giving me.”

6) What do you like best about our program/having a trainer?
“The knowledge that you guys have is invaluable. I also love that you are flexible. You guys always have a program ready, but if I come in and say I am feeling a certain way, you are able to change the program on the fly to meet my needs. I also really appreciate that you guys push me to levels that I didn’t think I could do before, but you never push me too far.”

7) What advice would you give to other SolCore Fitness members?
“KEEP IT UP! Keep coming to class. Keep doing your homework. Keep making those small improvements each day.”

8) What would you say to someone on the fence about joining our program?
“I wish I had had somebody who I trusted to push me to start this sooner. Think about how many times you have procrastinated. I waited almost a year from knowing about SolCore Fitness to starting with them. To get better you have to start. So start now!”

If Amy’s story sounds familiar, and you’re ready for personal, compassionate coaching to help you break through pain and reach your goals, see how SolCore Fitness’ programs can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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