Injury Prevention

Nov 03 2022

Your Thoughts Are Not Facts

Remember the old TV detective who used to say, “Just the facts, ma’am”? It’s a helpful reminder not just for solving crimes, but for managing your mindset and motivation.

Feeling down because you “aren’t getting anywhere”? Thinking you’re failing—even wanting to quit? Swap those self-criticisms for simple facts:

You’ve lost 10 pounds since you started eating better.
You can jog two miles now, when a block used to wipe you out.
You made it to every workout last month—even when life got hectic.

That’s why measurable goals and regular tracking are so important. Progress isn’t always a feeling; it’s a set of data points. It’s easy to forget that on hard days, but the numbers never lie.

Next time you think you’re not making progress, ask: What do I know? Not what do I feel, but what does the FACTS sheet show?

When you focus on the truth of your progress not just your feelings you make decisions based on reality. Inside the [HOLISTIC EXERCISE AND FITNESS PROGRAM], we help you track, measure, and celebrate the real wins that move you forward one fact at a time.

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

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Oct 25 2022

This is a Losing Formula

It’s not your fault you fell into this trap. Many people start their fitness journey with good intentions, playing sports as kids and feeling great. But as adulthood takes over and work weeks fill up with more sitting than moving, activity shifts mainly to weekends.

👉🏽 The aches and pains begin to show up. You seek help for quick fixes—therapy, cortisone shots, or procedures. At first, they provide relief, and you return to your habits, only to have pain reappear each time.
👉🏽 Over time, these solutions stop working. You throw the kitchen sink at the problem, chasing options that worked before, yet the pain persists. Surgery seems to be the final answer, but afterward you find your mobility and energy diminished—and your life scaled back.

You’ve been hoodwinked, bamboozled, run amok—stuck in a reactive cycle. The issue isn’t the solutions themselves, but relying on them as your main strategy without embracing how interconnected and holistic your body truly is.

Your body is more than a collection of parts. It’s a dynamic, interdependent system. Proactive health means learning to move, stretch, and strengthen with purpose, addressing root causes rather than symptoms alone.

Break the cycle. Shift your mindset, learn holistic strategies, and choose actions that support lasting health. Everything has its place shots, therapy, even surgery but sustainable results come from a proactive plan.

Inside [The Ultimate Guide For A Holistic Exercises And Fitness Program], you’ll find actionable advice, restorative routines, and science-backed methods to prevent injury and thrive as you grow stronger all year long.

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

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Oct 25 2022

Good Pain and Bad Pain

“Good pain” and “bad pain” aren’t just fitness jargon they’re essential signposts for progression, recovery, and real growth. This concept is at the center of SolCore Fitness and a guiding principle for every member.

When it comes to body pain, there’s a vital difference. Good pain arises when you’re working on weak or tight areas, stretching into discomfort because it signals improvement and adaptation. It’s proof that your body needs attention, so rather than stopping, it’s a reason to engage fully and move forward with awareness.

Bad pain, on the other hand, appears when you ignore important signals pushing through sharp, persistent pain, exercising for entertainment, or staying in patterns that do more harm than good. This pain is a warning and, if overlooked, can lead to setbacks, injury, or chronic problems.

The same pattern shows up with your mindset. Good pain comes from the discomfort of growth: stepping outside your comfort zone and embracing difficult but necessary change. It’s the pain of effort that cultivates new skills, strength, and resilience. Bad pain strikes when fear, false beliefs, or hesitation hold you back keeping you stuck and unable to realize your potential.

As a human being, you always have a choice. Will you use pain productively, letting it drive you forward, or allow it to limit your progress? Be proactive and choose wisely. Your future success depends on your ability to distinguish between the two and lean into growth.

Ready to put this wisdom into action? Inside [The Ultimate Guide For A Holistic Exercises And Fitness Program], you’ll learn holistic strategies to help you interpret pain, embrace progress, and avoid setbacks so you can thrive for the long haul, fully aligned with your goals.

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

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Oct 25 2022

Suffering Has a Cause

“Suffering has a cause.” Over 2,600 years ago, the historical Buddha shared these words and their wisdom is still relevant for your health and mindset today. The discomfort, aches, or setbacks you experience aren’t just obstacles; they can become the very vehicle for living a better life.

“𝑇ℎ𝑒 𝑊𝑎𝑦 𝐼𝑠 𝑇ℎ𝑟𝑜𝑢𝑔ℎ!” Instead of avoiding what’s difficult, move toward it. Growth isn’t found in comfort or distraction, but in confronting what challenges you. The truth? It’s not easy, and it’s definitely messy. But when you keep going and make small improvements, the rewards are worth the effort.

Avoidance may seem easier, but it quietly halts your growth and pushes you backward. That stuck, anxious feeling is real—it’s your cue that something is left unresolved. Choosing intentional discomfort over avoidance is a superpower.

This principle shows up everywhere in health and fitness. It’s tempting to chase miracle pills, fad routines, or anything that gives short-term satisfaction. But those approaches satisfy ego, not your real progress. When real challenges arise, you’ll find yourself unprepared mentally—a “flinch” response—falling back into habits that don’t serve your future.

Holistic health is more than entertainment or “just getting out and moving.” It’s a philosophy an aspiration to become your best self and bring benefit to everyone around you. A growth mindset and thoughtful discomfort are the keys to transformation and sustainability.

Reflect: How does this sit for you? Are you ready to move through what’s hard and come out stronger?

Inside [The Ultimate Guide For A Holistic Exercises And Fitness Program], discover how to turn suffering into progress, harness the power of discomfort, and grow steadily mind, body, and spirit.

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

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Oct 16 2022

When Your Loved Ones Are NOT on Board

Wouldn’t it be nice if everyone in your life supported your healthy living goals?

Imagine your partner, kids, friends, family, and colleagues all cheering you on helping with daily routines and offering words of encouragement. It’s a wonderful fantasy, but the reality is often more complicated.

Sometimes, those closest to us don’t know how to support us, or they’re preoccupied with their own challenges. This lack of understanding or encouragement might feel disappointing, but it’s never a reason to give up or grow resentful.

Here’s how to stay on track, even when support is lacking:

First, remember that your goals are entirely yours. You’re the hero of your own story. Others aren’t required to play supporting roles just because you’re on a new path they have their own motivations and struggles.

Next, be clear and specific about what support you need. Some people want to help but simply don’t know how. Rather than feeling frustrated, try making direct requests like asking your partner to handle school pickup so you can attend your training session.

Don’t forget that relationships are a two-way street. Offer support where your loved ones need it, too building goodwill and understanding as you go. You can also invite friends and family to try new healthy habits with you, making your journey more inclusive and less threatening to your relationships.

Embrace the idea of “attraction rather than promotion.” Let your success and happiness encourage others, instead of telling them what they should do.

If support at home or among friends is hard to find, look for it elsewhere. Connect with like-minded people at the gym or in small group classes they can motivate and keep you accountable.

And finally, turn inward: keep a journal, pray, or meditate. Even if outside support is scarce, you’re constantly learning about your inner strength and resilience.

Ultimately, your journey is yours alone but that’s where some of the deepest growth happens. You got this. Embrace your progress, and the right kind of support will follow.

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

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Oct 11 2022

Why Most Hip Flexor Stretches Don’t Work

Just the other day, I was talking to a client about tight hip flexors—a problem a lot of people develop after years at a desk job. He showed me several stretches he’d picked up from physical therapy, yoga, or the internet, but none were delivering the relief or mobility he needed.

Here’s the thing: not all stretches are created equal, especially if you want precise, lasting results. For muscles to lengthen properly, you need a fixed point—something to “anchor” against. Imagine trying to stretch a rope without one end tied down; you might feel something, but nothing real changes.

Common moves like standing quad pulls or basic yoga lunges don’t always get the job done. The standing quad pull lacks a stable anchor, so it doesn’t target the hip flexors well. The yoga lunge opens up the front of the hip area, but may only create a general stretch, missing the key muscles you want: the psoas and rectus femoris.

Both muscles cross multiple joints and require different positions to stretch them properly. The psoas needs your spine lengthened and tall; the rectus femoris needs both the hip and knee under tension—pulling your heel to your glute with the hip extended. Each area demands its own unique approach.

Bottom line: copying popular stretches doesn’t guarantee improvement. You need to understand what you’re targeting and how to position your body for change. If you feel stuck or aren’t seeing progress, it’s time to seek deeper education—or ask questions below!

Ready to learn the right way? Inside [Myofascial Stretching: The Best Total Body Active Stretches], you’ll get clear, actionable instructions to unlock your hips and improve your mobility for good.

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

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Oct 04 2022

Please Don’t Get This Wrong If You Are Trying To Get And Keep Your Body Balanced

Instructor explaining true body balance principles to a group

It’s a common misunderstanding: many people believe that balancing their body is simply about doing a variety of activities or moving in multiple directions run, bike, yoga, ski. But just piling on different exercises isn’t the answer.

I hear this all the time from members who struggle with back and hip pain. They think, “If I just move in another plane of motion, I’ll become balanced.” It makes sense on the surface. After all, daily life isn’t linear; we need to turn, lunge, and pivot.

But true balance requires more than variety. Almost every “global movement” like running, biking, or compound exercises involves a chain of actions throughout your body. Each step you take activates dozens of muscles and joints working together: from your foot’s proprioceptors, up through the calf, hamstrings, pelvis, spine, and even into your thoracolumbar fascia and head.

If any link in that chain is weak, inflexible, or dysfunctional, your brain can’t process movement correctly. This leads to compensation, where your body “works around” weak areas by overusing others. So, no matter how many angles or activities you train, imbalances persist unless you target the source.

Want true balance? Don’t just mix up your routine. Train each deficient muscle and joint for the length and function it actually needs. This thoughtful approach leads to real, lasting symmetry and health.

Still have questions about your routine or nagging discomforts? Comment below, and I’ll be happy to help.

Curious about the best methods for restoring function and body harmony? Dive into [OMT: Osteopathic Manual Therapy] to learn how correcting your imbalances at their source can set you up for lifelong results.

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

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Sep 26 2022

I Am Not Invulnerable

I guess I should take it as a compliment when clients and members look at me and assume the program I teach came easy for me. Sometimes, I must seem like a superhero “I’m Batman!” but the truth couldn’t be more different.

I’m just a regular guy who loves being active and, like many, found myself dealing with injuries, pain, and stiffness. I tried everything I could find—new routines, traditional therapies, popular fitness trends—but nothing brought me sustained results. That’s when I doubled down on searching for real answers and correcting my pain.

Every step I ask clients to take, I’ve done myself. I’ve felt soreness in places I didn’t know existed. I’ve sat on the floor, unmotivated to do my rehab “homework.” More often than I care to admit, I’ve thought, “There’s no way I can actually pull this off.”

If I have one true “superpower,” it’s my curiosity and obsessiveness to find out what really works—no matter how many dead ends I hit along the way. When I first got hurt and started searching for solutions, what I found was that most programs and services hit a wall of dogma. They helped up to a certain point, then stalled out—or worse, set me back further.

But here’s the key: If you keep searching with an open mind, believing a solution is out there, you will find it. That’s how I landed on Osteopathy and a holistic approach to fitness and therapy. I stopped following the crowd and started following what actually worked for my unique situation.

At the end of the day, I’m not a superhero. I’m just a guy who wanted to live pain-free and fully and was willing to do the work, learn, and stay curious along the way.

P.S. If you see yourself in my story tired of pain, tired of endless searching I want to help you shorten that journey. Learn more about our approach with [Personal Training and Manual Therapy] and discover how a science-based, individualized program can help you get back to the full, active life you love.
If you’d like to talk directly about your pain and next steps, you can also book a free discovery call here.

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

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Sep 22 2022

I Wish I Knew This About The Shoulders Earlier😫

Back in my college football days, I dealt with some seriously bad shoulders. Like most people, I went through the usual routine: physical therapy, a pile of standard exercises, and following every recommendation I got. I stuck with it for quite a while long enough to make some progress, but not enough to truly get my shoulders working right again.

Here’s what I wish I’d known earlier: The routine exercises everyone gives you are missing a critical piece. My PT kept having me do internal and external rotations to “fix” the issue, and while that got me part of the way, it didn’t restore full function. I could move my shoulders, but not comfortably or effectively for everyday life.

What most people—and a lot of professionals—forget is that real shoulder health doesn’t just come down to those basic moves. The core of the problem is almost always related to posture and the position of your shoulder blades and head. If your posture means your shoulders round forward, you can’t move your arms the way you need to. Your head drifts forward, your back stops supporting you, and your movements get limited.

The real solution? You have to build up the muscles between your shoulder blades like your rhomboids and lower trapezius to keep your shoulders pulled back and in proper position. Only then can you actually restore full, healthy movement.

Those standard exercises help a bit, but for real results, you have to target the right muscles. That means getting on the ground, learning the biomechanics of the scapula, and making sure your arms and back work together the way nature intended. When you get this right, you’ll instantly feel the difference: more freedom, more range, less pain.

If you’re ready to skip the years of trial and error and get right to the heart of healthy, pain-free shoulder movement, make sure you check out [Segmental Muscle Strengthening] for a step-by-step approach.

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

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Sep 06 2022

Don’t Get This Wrong About Your Stretch Sessions

Stretching is often misunderstood. Most certification programs—even the high-level ones—teach that stretching is all about increasing range of motion or relaxing tight muscles. While these are common effects, they’re actually secondary benefits. If you focus only on these, you might be missing out on the true power of stretching.

Why Traditional Stretching Concepts Hurt More Than They Help

It took me multiple certifications and even a painful chapter in my life to realize this. Standard advice led to incomplete results—and, in my case, to injury and having to hit pause on my life. What was missing? The deeper knowledge of active, fascia-based stretching.

Fascia: The Living Connector

Quick note: Fascia is the web-like soft tissue that connects EVERYTHING in your body muscles, bones, organs, nerves, and more. But it’s more than connective tissue; it’s a living, responsive network that can learn, adapt, and help bring true balance. If your fascia is balanced, you are balanced.
Think of it as a living suspension system akin to the Golden Gate Bridge if the lines are balanced, the bridge is stable and strong!

The Real Purpose of Stretching: Balance the Fascia, Balance Your Body

When we stretch, the goal isn’t just about loosening up or adding flexibility. By targeting the fascia and muscle chains, we’re working to bring our whole body into balance. And from that, greater mobility, resilience, pain relief, faster recovery, and overall better function are just consequences—not the main goal.

A balanced fascia supports better posture
Leads to less pain and fewer injuries
Enhances athletic and everyday movement
Promotes quicker recovery from exertion

How to Stretch for True Body Balance

With over 600 muscles and countless vectors and chains, it’s easy to get overwhelmed by “what” to stretch and “where.” That’s why a real, effective program incorporates stretching muscles and their fascial connections. It’s the secret behind lasting health, active aging, and pain-free living.

Want Real Results? Tap Into Corrective Fascia Stretching

This principle is the backbone of my teaching and programs dialing in which muscles and chains need lengthening for YOUR life. If you’re struggling to keep up with your favorite activities, let’s talk. You don’t have to become a private client to use this opportunity:
[Book a free consult] for a discovery session, and I’ll help you find solutions no strings attached.

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

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