Injury Prevention

Jun 22 2015

The Weight Loss Killer—Stopping This One Thing Will Drastically Help Your Weight Loss

Alcohol—the Surprising Weight Loss Killer

“Just one can’t really hurt too much, can it?” For so many people working toward weight loss, alcohol feels harmless—until the science sets the record straight. Research cited by Dr. Dean Ornish in Eat More Weigh Less showed that just three ounces of alcohol can cut the body’s ability to burn fat by up to a third. Other studies push that number as high as 73%.

If that wasn’t eye-opening enough, drinking even a moderate amount of alcohol leads to more calories consumed—men in one recent study took in an extra 433 calories on drinking days (most from alcohol itself), and tended to eat fattier foods while skimping on fruit and dairy.

Does Alcohol Really Derail Your Fat Loss Goals?

Yes—there’s simply no sugarcoating it. Alcohol doesn’t just add empty calories; it actively blocks your metabolism from using stored fat, meaning that beer or cocktail is much more than a “harmless” indulgence. Frank Sinatra said, “Alcohol may be man’s worst enemy, but the bible says love your enemy.” When it comes to fat loss, though, loving alcohol is a recipe for disappointment.

What to Do Instead

If you’re serious about achieving sustainable weight loss, moderating or eliminating alcohol is one of the fastest, most effective moves you can make. Notice how much better your body performs, your cravings stay in check, and your recovery and results accelerate when alcohol isn’t getting in the way.

Want to take your results even further?
Explore the Holistic Nutrition & Healthy Weight Program for an individualized plan built around science, your goals, and the realities of Santa Fe living:
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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Jun 12 2015

Holistic Personal Training—Say No To GMOs

What Does “Holistic Personal Training” Really Mean?

It’s not just the latest workout trend—real holistic personal training considers diet, lifestyle, stress, and environment, not just what you do in the gym. That means thinking about what you’re putting into your body as much as how you move it. If you’re jumping from new diet to new fitness craze, it’s time to ask: Is your program really protecting your health, or adding more stress?

Why Avoiding GMOs and Glyphosate Matters

Dr. Stephanie Seneff of MIT warns that rates of autism and other chronic diseases track alarmingly with the rise of glyphosate (the active ingredient in Roundup) on our crops and thus, in our food. This isn’t vague conspiracy theory—it’s based on neurological, gut, and immune markers increasingly linked to glyphosate exposure: low serum sulfate, gut bacteria disruption, serotonin/melatonin deficiency, and more. In the U.S., glyphosate use has skyrocketed, contaminating much of our non-organic food supply.

To protect yourself:

Avoid GMOs and choose organic whenever possible
Shop farmers markets for fresher, chemical-free foods
Know that most “too expensive!” objections are offset long-term by lower medical costs and more competition lowering organic prices

Small Steps, Big Results

You don’t need to hit 100% organic perfection. If you’re solid 80–90% at home, don’t stress if your favorite restaurant isn’t fully organic. Each good choice is a deposit in your long-term health bank. And remember: cancer treatment is a whole lot more expensive than a few cents more for organic produce.

Holistic Personal Training Means Total Health

Don’t settle for “random acts of movement” or throw up your hands at healthy eating because it’s “hard.” Stepping up to a truly holistic program means taking ownership of all aspects of health, so your exercise, nutrition, recovery, and habits all work together—not against you.

Ready to take control?
Explore:
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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May 20 2015

Personal Training Success Story – Barbara Hendrick

Barbara’s Story—Back in Action, Pain-Free

When Barbara Hendrick came to SolCore Fitness, back pain from a horseback riding accident had derailed her active life and was only getting worse. She’d tried physical therapy, osteopathic treatments, and even expensive injections—nothing worked until she committed to a new approach. After a thorough consult, it was clear Barbara was ready to work hard and make lasting changes.

An avid bookkeeper and “ridiculously active” outdoor enthusiast, Barbara’s passion for hiking, paddle boarding, water aerobics, pilates, and gardening made it essential for her to move pain-free. For her, being able to hike with her husband was non-negotiable: “If I couldn’t hike with Chris, then what’s the use in living?”

Q & A: Barbara’s Journey in Her Words

What made you decide you wanted/needed to start a program?
Back pain. I had hurt my back horseback riding and it was getting unbearable. I was desperate.

What did you do before?
I had done PT, Osteopath treatments and a 3 set round of Prolotherapy, and none of it worked to ease my back pain.

What results have you achieved since starting your program that you are proud of?
I have much better posture now. My spine is much more flexible and has a lot more mobility. And now even when I do activates that really cause my back to tighten up (like gardening) it goes back to normal really quickly.
Editor’s note: Barbara got hurt in August 2013. She started classes in May 2014, and by August 2014 she was able to go horseback riding without pain!

Do you have a favorite exercise? Least? What do you like or don’t like about them?
Frogs (inner thigh stretches) and butterflies (upper back strengthening) are my least favorite even though I know they are good for me. I love all the other exercises, because I know that I am doing a lot of good for my body by making it stronger and more flexible. If I did have to choose two movements that I especially love, it would be the 90/90/90s and the sliding back and forth move with my spine. The sliding move (lateral translation) really opened my spine, and the 90/90/90 (obturator internus myo-fascial stretch) balanced my pelvis and kept my back out of pain.

What are some challenges or goals you are currently working on?
To keep my body in a place where I can keep playing. I want to hike, horseback ride, paddle board, work out, garden, etc., without the fear of getting hurt.

What do you like best about our program/having a trainer?
You guys make it so comfortable to come and work out. And it is a lot of fun in class. Really humorous.

What advice would you give to the other SolCore Fitness members?
Do your homework! (I swear I didn’t make her say that)
Side note: It took Barbara about four months before she started doing her homework. When she did, her results started to be extremely rapid.

What would you say to someone on the fence about joining our program?
Give it a try. To try it for three months is nothing.

Inspired by Barbara’s journey and want to get moving again without pain?
Explore how our Personal Training and Manual Therapy can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Apr 24 2015

Do You Suffer from Breathing Problems?

Are You Breathing the Right Way?

Breathing is one of those things that should be effortless, but most people don’t do it efficiently. Proper breathing isn’t just about taking in air—it helps create energy, keeps the body’s pH balanced, and is crucial for eliminating waste like carbon dioxide. When you breathe well, your body manages stress, waste, and even your mental state much more effectively.

Shallow vs. Diaphragmatic Breathing

Most people tend to shallow (chest) breathe, which overworks the accessory breathing muscles and keeps the body in “fight or flight” stress mode. Diaphragmatic (belly) breathing uses the main breathing muscles, taps into calm “rest and digest” mode, and reduces neck, back, and upper chest tension. If you’re always chest breathing, you’re more likely to battle headaches, concentration problems, and general tension.

How to Test and Fix Your Breath

Want to see how you’re breathing?

Stand up, put one hand on your belly and one on your chest
Take three big breaths—most of the movement should come from your belly, not your chest
If this is tough, try the same while lying on your back (most people do it properly this way)

Daily practice can retrain your body. Focus on belly breathing during exercise and daily activities. Also, strengthen your diaphragm and abs, and regularly stretch muscles connected to the thorax.

Breathe deeply, relax, and enjoy the difference in energy, clarity, and calm!

For personalized strategies on breathwork and holistic fitness, see:
The Ultimate Guide For A Holistic Exercises And Fitness Program
https://www.solcorefitness.com/the-ultimate-guide-for-a-holistic-exercises-and-fitness-program/

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Nov 11 2014

The 3 Reasons Why Boot Camps Wreck Your Body!

The 3 Reasons Boot Camps Miss the Mark (and Wreck Your Body)

Most fitness boot camps promise fast results and endless motivation—but the reality is that they usually bring plateaus, frustration, and more injuries than improvements. After two decades as a personal trainer, it’s clear: these environments rarely deliver safe, lasting change.

1) Pushing People Far Past Their Capacity

Jumping from sedentary living to max-intensity workouts isn’t a smart progression. Sally, for example, is active but mostly sedentary, then suddenly thrown into a high-intensity, one-size-fits-all boot camp. The result? Pain, exhaustion, and risk—not the strength and physique she hoped for.

2) No Thorough Evaluation

A quick body fat test is not an evaluation. Without deeply understanding each person’s history, injuries, and goals, real risk factors get missed. Issues like back pain, compressed discs, tight fascia, or underlying patterns are ignored—not safe or productive.

3) No Individual Adaptation

Movement is good, but random, unadapted movement in a crowded class isn’t a recipe for success. To truly progress, each person needs a structured plan, progressing from stability to strength and flexibility based on their current state and future goals.

What Makes a Group Class Actually Safe and Effective?

SolCore Fitness’s Group Exercise Classes are built on holistic assessment and progressive, biomechanically sound programming. Every participant is evaluated, each movement is biomechanically purposeful, and adaptation is a constant. The results? Real pain relief, improved posture, body awareness, and sustainable strength—without the wreckage.

Looking to lose pain, build posture and strength, and actually enjoy your fitness journey?
Group Exercise Classes:
https://www.solcorefitness.com/group-exercise-classes/

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Jun 25 2014

How Adding a Vacation to Your Exercise Program Boosts Weight Loss, Energy, and Motivation

Why Taking a Vacation Is a Fitness Superpower

Going on vacation isn’t just fun—it’s a science-backed way to break through plateaus, recharge motivation, and even drop stubborn pounds. Many people return from relaxing trips energized, lighter, and excited to push ahead with new goals.

The Power of Recovery—Don’t Skip It!

Fitness gains happen when the body adapts to challenge—and adaptation only takes place with proper rest and downtime. Overloading the system with nonstop workouts leads to stagnation, injury, and burnout. Scheduling “off” cycles allows both body and mind to heal, grow, and return stronger.

How to Use Periodization, Rest, and Fun for Results

Cycle workouts: Don’t repeat the same intensity; alternate heavy, moderate, and restorative sessions.
Schedule regular breaks: Give yourself permission for days and weeks off, especially after a tough phase.
Make vacation active and nourishing: Explore new places, try outdoor activities, and focus on relaxation—not rigid routines.
Let the mind and body adapt: Rest activates the parasympathetic nervous system, the body’s repair and rejuvenation mode.

The outcome: more lasting results, less stress, greater motivation, and genuine whole-being fitness.

For guidance on smart exercise cycles, recovery, and building a lifestyle that delivers sustainable results:
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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Injury Prevention

Alcohol—the Surprising Weight Loss Killer

Does Alcohol Really Derail Your Fat Loss Goals?

What to Do Instead

What Does “Holistic Personal Training” Really Mean?

Why Avoiding GMOs and Glyphosate Matters

Small Steps, Big Results

Holistic Personal Training Means Total Health

Barbara’s Story—Back in Action, Pain-Free

Q & A: Barbara’s Journey in Her Words

Are You Breathing the Right Way?

Shallow vs. Diaphragmatic Breathing

How to Test and Fix Your Breath

The 3 Reasons Boot Camps Miss the Mark (and Wreck Your Body)

What Makes a Group Class Actually Safe and Effective?

Why Taking a Vacation Is a Fitness Superpower

The Power of Recovery—Don’t Skip It!

How to Use Periodization, Rest, and Fun for Results

Why Spring Movement Demands a Real Exercise Program

The Danger of Weekend Warrior Syndrome

Build a Foundation—Don’t Improvise Your Health!

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