Longevity

Dec 07 2015

Personal Training Success Story – John Bennett

Meet John Bennett—Tenacity, Curiosity, and a Comeback After Surgery

Some people set the bar for toughness—and John Bennett is one of them. From racing motorcycles to tackling five spinal surgeries and still living life at full speed, his story proves that grit alone isn’t enough for lasting health. It was pain—nagging and everywhere—that finally got John through the door at SolCore Fitness.

Unlike many, John chose curiosity over stubbornness. By trusting expert guidance and getting clear assessments, he moved from endless pain to real, measurable gains. The transformation? Remarkable: for the first time in years, he can touch his toes, breathe deeply, and get out of a chair pain-free. Flexibility, balance, and overall conditioning are better than ever—even after decades of “hard living.”

Q&A With John—Wisdom, Wins, and Hard-Earned Advice

Q: What made you decide to start?
“Pain! My back, legs, neck, hips… everywhere was hurting.”

Q: What did you do before?
“Always active—gym, weights, Stairmaster, PT, spinal surgery (five times!), but my body just felt broken.”

Q: What results are you most proud of?
“My overall conditioning is the best ever. Flexibility has improved—touching my toes is a big win. I can now get out of a chair without pain. And breathing, especially, is so much better.”

Q: Favorite and least favorite exercises?
“Wall squats and all the big muscle moves are my favorite. Ab roll-ups? Not so much!”

Q: Biggest goals or current challenges?
“Rolling up my abs is a work in progress!”

Q: What’s best about the program?
“The leadership and knowledge. Trusting expertise instead of guessing what my body needs.”

Q: Advice to other SolCore Fitness members?
“Do your homework!”

Q: What would you say to someone on the fence?
“Do it—this program genuinely helps. It’s made a world of difference for me.”

Ready for your own comeback—no matter your age or injury history? Discover how SolCore Fitness can help with pain, strength, and full-body confidence:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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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

How Exercise Is Also Brain Exercise How to Enlarge the Size of Your Brain

Exercise Is Brain Exercise—It’s More Than Muscles

Ever get the urge to break out of the “too much work, not enough play” routine? You’re not alone. Picture this: rafting the world’s deepest canyon in Peru, a group spans teens to 60+—and a woman in her late thirties realizes, mid-paddle, she’s the physically weakest in the group. That spark led her to a personal trainer, and over time something unexpected happened. Yes, she lost weight and got stronger. But her biggest gains? A brighter mood, better memory, and more focus. The puzzle: how does exercise change the brain?

From Rats in ‘Disneyland’ to Real-Life Results

Wendy Suzuki, a neural science professor, dove into research after her own exercise transformation. Classic animal studies, like Marian Diamond’s cherished rat experiment, show that stimulating, enriched environments—think play, space, activity—grow bigger, healthier brains than dull, unstimulating ones. The “secret sauce”? Movement. Rats with more toys and action had thicker cortices and more blood vessels—actual brain growth.

Creativity, Memory, and ‘Out of the Box’ Thinking—Thanks to Movement

Inspired by those findings, Suzuki reshaped her research (and published Healthy Brain, Happy Life) around exercise’s impact on human brains. She noticed improvements not just in her mood and memory, but creativity: easier brainstorming, new hobbies, adventurous collaborations. Science backs her up—a 2013 study in Frontiers in Human Neuroscience found regular exercisers score better on creativity tests than sedentary types, boosting both divergent and convergent thinking.

John Ratey’s influential book Spark takes it further, showing that exercise literally remodels your brain through neuroplasticity. The end result? More creative ideas, clearer focus, boosted resilience and mental edge—at every age.

Not Just for Athletes—Everyone Benefits

Whether you’re an artist, writer, entrepreneur, or just want to face each day sharper, consistent exercise isn’t just a body fix. It’s a brain upgrade. As Suzuki says: “Exercise can keep your brain healthy longer.” So the real win isn’t just fitting into your jeans—it’s boosting the most important muscle in your body: your brain.

See how a holistic exercise and fitness program benefits your whole being.

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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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 06 2015

How Gut Health Equals a Happy Gut Mind

What Do Gut Feelings Really Mean?

Have you ever had a “gut feeling” or noticed your stomach acting up when you’re stressed? That’s not just a figure of speech—it’s science! The gut isn’t just a digestion machine; it’s a “second brain,” packed with over 100 million neurons that are in constant conversation with your mind. That’s actually more neurons than in your spinal cord or peripheral nerves. This network, called the Enteric Nervous System, directly responds to your emotions, especially happiness, sadness, anger, or anxiety.

Why Stress Changes Everything—From Digestion to Mood

When stress or anxiety strikes, your gut generates inflammation and acidity, making it harder to absorb nutrients and more prone to discomfort or disease. In fact, Harvard research shows that stomach distress can cause or result from emotional stress. That’s why managing stress is so important—not just for your mind, but for your gut!

Great tools for relief? Exercise, music, creative hobbies, nature, meditation, deep breathing, yoga, and even talking to a counselor can all help calm your gut’s stress signals.

Nutrition and Gut Health—The Ultimate Mood Swing

Science is making it clear: what you eat truly impacts how you feel, think, and function. Diets high in processed carbs and sugars (think bread, pasta, cookies, sodas, alcohol) can trigger inflammation in the gut, tamper with your good bacteria, and make your mood and cravings worse. That’s why healthy fats, lean proteins, veggies, and fermented foods (like sauerkraut, kimchi, and kefir) are so valuable for brain health and mood.

Foods to avoid: Sugar, artificial sweeteners, gluten, alcohol
Foods to savor: Organic fiber-rich veggies, fermented foods, probiotic supplements, grass-fed meats, wild fish, free-range eggs, olive oil, coconut oil, nuts, seeds, and avocados.

Mindset—Train Your Brain, Nourish Your Gut

Unhealthy food cravings? Ask before you reach:

Am I stressed out right now?
Am I getting enough sleep?
Am I drinking enough water?

Stress raises cortisol, encouraging cravings for sugar and carbs. Too little sleep increases the hunger hormone (ghrelin) and lowers the “I’m full” signal (leptin). Dehydration disguises itself as hunger. Instead of snacking, try a glass of water, a quick walk, breathing exercise, or creative project—watch how your brain and gut respond!

Affirmations and visualization techniques can retrain your brain to crave what fuels you best. “I am healthy…I eat healthy and I am fit.” When cravings hit, try visualization, affirmations, and positive distractions.

Everyone is capable of breaking food patterns, rebalancing their gut, and feeling happier in body and mind. Here’s to a happy gut—and a happy life!

Want more practical guidance on holistic nutrition and gut health?
Explore:
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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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 15 2015

Mindfulness Is the Key to Being Happy in Whatever You Do Mindfulness in Exercise and Life

Why Mindfulness Matters—in Fitness and Beyond

By now, you’ve likely experienced the power of moving with intention—be it through ELDOA, myofascial stretching, or simply being more aware in your daily routine. Ready for the next upgrade? Enter mindfulness: a joyful practice of awareness, observation, and acceptance that can help you get even more out of your movement and your life.

The Benefits—From Better Sleep to More Joy

When practiced consistently, mindfulness delivers real-life results:

Improved productivity and energy
Better sleep and recovery
Increased body awareness (from posture to food choices)
Reduced anxiety and stress
More gratitude, joy, and a sense of fulfillment

Four Steps to Mindfulness in Action

Step 1: Awareness of the Breath
Slow down—just for a minute—and tune into your breath. Notice its texture, sound, and the space between inhales and exhales. You can do this anywhere: during meals, workouts, even standing in line. Presence grows from this simple habit.

Step 2: Awareness of Thoughts
Let thoughts rise and pass without judgment. By returning gently to your breath, you realize thoughts aren’t you—they’re just fleeting experiences.

Step 3: Awareness of Emotions
Ask, “What am I actually feeling right now? Whatever it is, it’s OK.” Notice emotions as they arise and pass, without stifling or amplifying them.

Step 4: Awareness of Sensations
Tune into your body—where do you hold tension, stress, energy? By observing these sensations without reacting, you build self-understanding and agency.

The more you practice, the more you notice things you may have missed—birds singing, the taste of a meal, or simply the peace in a mindful breath. Mindfulness is about being awake to your own life, right here and now.

For more on weaving mindfulness into your health journey—or to explore personalized programming that brings body and mind together:
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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May 12 2015

WillPower—Are You Missing It?

Is Willpower Really the Key to Fitness Success?

Willpower isn’t just a personality trait—it’s the engine behind every worthwhile transformation. According to Charles Duhigg, Pulitzer Prize–winning author of The Power of Habit, self-discipline consistently trumps talent, I.Q., and even social skills when it comes to changing lives. Studies point to willpower as the single most important factor for long-term fitness and life results.

The Marshmallow Test—And What It Means for You

An iconic experiment put kids in a room with one marshmallow and a promise: don’t eat it for ten minutes and earn a second one. Only about 15% resisted, but those who did were later found to excel not only academically but also socially and professionally. Why? They learned to direct attention away from temptation and toward a meaningful reward.

How to Actually Build Willpower—It’s a Habit Loop

Lasting change isn’t just about “wanting it more”—it comes from mastering your own habit loop:

Cue (your trigger)
Routine (the action you’re aiming for)
Reward (what reinforces your new habit)

To make exercise automatic, predetermine a reliable cue (like going to the gym after work) and a real reward (like guilt-free TV or a favorite healthy treat). Over time, the “reward chemicals” from exercising will take over, wiring the new behavior deeply into your brain.

Just Do It—No Debate

Most people derail their goals by overthinking triggers. When the cue appears, act—immediately—then focus on enjoying a real or internal reward. The less time spent debating, the stronger your new habits and results will become.

For more transformative strategies (or to connect with a trainer who helps you convert willpower into fitness results), explore:
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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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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