Longevity

Apr 17 2015

Personal Training Success Story – Deborah Trouw

Deborah’s Story—Rapid Results and Lifelong Motivation

Some members put big pieces together from day one—and Deborah Trouw is a prime example. Within the first month, she was already crushing workouts and advancing beyond her initial goals. In just three months, she needed a whole new set of targets! Deborah’s speed of success is a testament to her readiness to change and her lifelong drive for excellence—traits she’s shown in both career and family.

A UK native, Deborah has gone from raising two kids and starting at H&R Block to becoming a top financial adviser at Waddell and Reed in the US. It’s clear that once Deborah sets her mind to something—change happens fast.

Q & A: Deborah’s Journey in Her Words

What made you decide you wanted/needed to start a personal training program?
My weight had been creeping up and I would lose a few pounds then put back on over the winter. I knew I wanted to weight train but was also aware that I wasn’t standing straight and didn’t want to compound that working out by myself.

What did you do before?
Nothing at all for quite a few years except a bit of hiking with the family. Before that, step aerobics.

What results have you achieved since starting your program and are proud of?
Getting stronger, losing weight and improving posture as well. Sticking to the program for a entire year!

Do you have a favorite exercise? Least? What do you like or don’t like about them?
I like mostly that we rotate through different types of exercises—keeps it interesting and I can see progress when we do an exercise that we didn’t in a while and I am able to do more.

What are some challenges or goals you are currently working on?
Haven’t reached the point that I feel that I’m “there” yet and can just maintain current status.

What do you like best about our program/having a trainer?
Accountability, and knowing that I’m working hard but not overdoing it. I haven’t had an injury so far. You know what works best for my type of body.

What advice would you give to the other SolCore Fitness members?
Mostly to take YOUR advice, and to know that if they are feeling low energy and don’t want to come to the gym to do it anyway, that you will modify the workout as needed.

What would you say to someone on the fence about joining our program?
Check it out for 3 months—you can’t tell by just talking about the program!

Want to experience transformational results like Deborah?
Learn more about:
Personal Training and Manual Therapy
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Feb 12 2015

Client Success Story – “Warmed the Cockles of My Heart” (Geri)

Geri’s Story—Breakthroughs in Flexibility, Food, and Health

Sometimes, a heartfelt client email says it all: helping people like Geri achieve a level of well-being they never imagined is why this career was chosen. Geri first trained with Ekemba in West L.A., then reconnected years later in Santa Monica. At their consult, her deep challenges with autoimmune issues and restrictive routines were clear—overworked workouts, 90s low-fat dieting, and a lifestyle mismatched to her goals.

True change came from scaling back intensity, focusing on myofascial stretching, ELDOA, restorative movement, more sleep, and eating quality fats and proteins—plus a lot of consistent, steady improvement. Geri initially resisted, but stuck with the new routine. Gradually, flexibility, healing, and balance returned—and so did joy.

Client Testimonial: In Geri’s Own Words

“Hi Ekemba,
Just wanted to say thank you for truly helping me improve my overall health over the past year and a half. When people say how great it is that I’m more flexible with my eating and how impressed they are when I say I’m taking a rest day, I know I really owe that to you. I am definitely a changed person and will not go back to my old ways. I’ll gladly be a reference for you as you work to build your business in New Mexico. You are a one-of-a-kind trainer and I’m glad I bumped into you and changed my equifit that day to work with you!
Safe travels. Wishing you and your family all the best!!! hugs,
Geri”

This is the power of holistic personal training: meet people where they are, guide with science and sincerity, and watch them flourish.

Ready for an approach to fitness and healing that fits the whole person?
See how a SolCore Fitness consult can help spark the change:
Free Consultation
https://www.solcorefitness.com/free-consultation/

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Dec 24 2014

How to Have a Truly Happy Holidays

Happy Holidays Why Gratitude Makes All the Difference

Holidays can be stressful—travel, full calendars, family, and feeling stretched in every direction. The usual health and fitness advice about gaining “six holiday pounds” or sticking to water and moderation is helpful, but there’s something more important: gratitude. Taking stock of what’s truly good in life brings real joy during the busiest season.

Practical Ways to Build Gratitude and Enjoy the Season

Give thanks in ways that work for you:

Each night before bed
Setting aside time on weekends to write gratitude lists
Practicing gratitude when feeling overwhelmed or stressed
Creating a “30 days of gratitude” challenge
Or inventing your own way to intentionally appreciate your life

The simplest gratitude practice can shift an entire season from frantic to fulfilling.

A Personal Gratitude Practice

This year, the approach is simple: “Eat my own dog food.” There’s gratitude for family, friends, living in Santa Fe, and for all the support from the community—especially those who make the work at SolCore Fitness possible.

Sharing and receiving ideas for gratitude makes everyone stronger—feel free to add a favorite routine or tip in the comments!

For year-round gratitude, growth, and transformative wellness in Santa Fe, explore
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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Oct 21 2014

How 1 Hour and 17 Minutes in Santa Fe Put Me In My Place

More Than a Finish—A Lesson in Persistence and Growth

Even as a seasoned Santa Fe triathlon personal trainer, the local Santa Fe Triathlon taught me a humbling, powerful lesson. After years of setting—and missing—triathlon goals due to equipment setbacks or injuries, finally closing the loop became a personal milestone. Visualization, goal setting, and (most importantly) persistence made all the difference.

The Road to Santa Fe and the Power of Vision

The journey began with a vision board, a career driven by continuous challenge, and a long-standing itch to test my limits at a triathlon. Years passed, but when fate—and a Chamber of Commerce conversation—aligned, training began in earnest.
Despite progress, self-doubt crept in. That’s when the power of mindset and routine became clear. Visualizing success and taking action—not just dreaming—broke through the doubt and pushed training forward.reaming, broke through the doubt.

Race Day Truths—Embracing Fear and Adaptation

On the big day, anxiety and negative self-talk tried to sideline performance. The key was focusing on each present moment—pace, awareness, and not overreaching.

The result? Not just finishing strong but winning the Clydesdale division—completing the run, bike, and swim in 1:17:33.

But here’s the real lesson: achievements like this are less about athletic talent and more about persistence, structured effort, and belief in long-term progress.

What This Means for You

Whether you’re training for a triathlon, working through pain, or simply aiming to build healthier routines, the principles are the same:

Set a clear goal
Visualize success daily
Accept adversity
Act courageously in each moment

These habits create breakthroughs both in athletics and in everyday life.

Take the Next Step Toward Your Own Finish Line

You don’t have to chase big goals alone. At SolCore Fitness & Therapy, we combine personal training and manual therapy to help you push past limitations and build the persistence needed for long-term success.

Want to know more about our story and approach? Visit our About page to see how our philosophy connects mindset, fascia-focused training, and persistence into a proven system.

Or check out our other services.

Because whether it’s on a racecourse or in life, working with a Santa Fe triathlon personal trainer can help you go further than you ever imagined.

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Sep 07 2014

You Don’t Have to Work Out Like an NFL Player

Consistency > Intensity (Why “NFL Workouts” Aren’t the Answer)

NFL players work hard, but their programs aren’t meant for most people—and don’t offer holistic results anyway. What these athletes do get right? Consistency, steady effort, and improvement each day. It’s not about doing epic, intimidating routines but about showing up, putting in focused effort, and building over time.

Kaizen Continuous Improvement, the Real Solution

Kaizen is a Japanese principle that means gradual, ongoing improvement in every area. In fitness, this means pushing a little beyond comfort—physically, mentally, and emotionally. The only way to real long-term progress (without the roller coaster of burnout) is building, bit by bit, day by day.

Start each morning or workout by embracing slight discomfort and repeating some version of:
“Just get a little better today.”

Over time, these incremental wins multiply into remarkable transformations.

Want to apply kaizen and real consistency to fitness, health, or mindset?
Personal Training and Manual Therapy
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Sep 02 2014

How Doing This One Simple Trick Lets You Eat the Foods You Love Skip the “Diet Foods”

Skip “Diet Foods”—Real Food Is the Real Solution

Clients often assume fitness professionals eat plain “diet foods” all day—chicken breast, cottage cheese, plain veggies. The truth: feeling great and staying lean comes from choosing real, high-quality food over restrictive “health foods.” Eating French toast, burgers, or the occasional treat isn’t off-limits when the focus is on whole, thoughtfully sourced ingredients.

Why Source Quality Matters More Than Calories

Eat for metabolic type, choose organic, grass-fed, wild-caught, pasture-raised, and avoid processed, pesticide-heavy food. The body struggles with synthetic, “grown” foods and reacts with bloating, inflammation, and weight gain. In contrast, whole foods nourish, restore, and satisfy—no calorie-counting required.

Make It Simple—Shop Smart, Listen to Your Body

Shop from local farmers markets or organic establishments
Ask about farming practices if unsure—many are organic in practice, even if not certified
Track how foods make you feel instead of tracking calories
Notice: better energy, normalized weight, less pain, clearer thinking

Supporting real food producers does more than boost health—it supports the local, sustainable ecosystem. Choose quality and see results.

For a personalized, sustainable nutrition plan rooted in real science:
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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Aug 23 2014

These 3 Motivational Words Will Put Your Exercise Program In Overdrive

The Mindset Shift—From “Have To” to “Want To”

Three words—“I want to.” That’s the difference between dragging through a fitness routine and using an exercise motivation mindset, putting joy and energy into every session.

Most people frame exercise as a chore: “I have to work out,” “I have to eat better,” “I have to stretch.”
But shifting to “I want to” energizes both body and spirit, making the whole journey lighter, more enjoyable, and ultimately more sustainable.

Why “I Want To” Matters

Words carry energy. Say both phrases aloud:

“I have to” feels heavy, pressured, and obligatory.
“I want to” feels open, motivating, and full of choice.

This isn’t just “woo-woo.” When you reframe your mindset, you give yourself permission to pursue goals with ease rather than guilt. Real progress—in fitness, nutrition, or personal growth—comes from positive motivation, not punishment.

Think about learning a new skill. When one of my clients was studying French, every time he said “I have to practice,” it felt like homework. But when he shifted to “I want to practice,” his energy changed. He found joy in the process and made faster progress. The same applies to fitness and health: mindset fuels results.

Make It Routine

Before each workout, pause and say:
“I want to.”

Try it before stretching, before lifting weights, before stepping into a class. Over time, your body and mind shift from dread to drive. That small, consistent mindset shift compounds, helping you stay consistent, focused, and ready for results.

Mindset + Expert Support = Transformation

Mindset shifts are powerful, but they become even stronger when paired with the right training plan. At SolCore Fitness & Therapy, our personal training and manual therapy programs are built to help you move past resistance, create lasting routines, and enjoy your progress.

As Ekemba Sooh, founder and manual therapist, often says: “The body responds best when the mind and fascia are both aligned.” By combining expert guidance with the right mindset, you can unlock results that last a lifetime.

Ready to Shift Your Mindset?

Next time you catch yourself thinking “I have to,” pause and reframe: “I want to.” Then back it up with action—whether that’s a single stretch, a short workout, or a full training session.

The shift from obligation to choice can transform not just your fitness, but your whole life.

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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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Apr 09 2014

What a Bunch of NCAA Basketball Teens and 20-Somethings Can Teach You About Teamwork (& Goals!)

NCAA Basketball and the Secret to Team-Based Success

The dramatic upsets in NCAA basketball are more than sports headlines—they’re a masterclass in group mindset and support. Winning teams like UCONN push through setbacks and lean on a teamwork mindset to accomplish the improbable. Their rallying cry—“We are bred to cut down nets!”—isn’t just about basketball. It’s a formula anyone can apply to fitness, health, and life.

Individual Willpower Never Outperforms Team Support

In sports, the most talented player doesn’t always win. It’s the team that communicates, trusts, and pushes together that comes out on top.

The same truth applies in fitness: individual willpower fades, but when you’re part of a teamwork mindset fitness program, you gain the accountability, energy, and support to keep moving forward.

Borrow the Power of Teamwork for Personal Goals

Think about your own goals—whether it’s weight loss, injury recovery, or overall health. Going solo can feel isolating. But when you find a supportive group, coach, or mentor, you tap into collective energy that fuels resilience and consistency.

That’s why group fitness or semi-private training often produces results faster than going it alone. The shared commitment builds momentum—and when one person struggles, the team pulls them back in.

The Teamwork Mindset in Action

At SolCore Fitness & Therapy, we believe success is never just about exercises—it’s about community. Our group exercise classes are designed to foster accountability, encouragement, and the mindset that we rise together.

Founder Ekemba Sooh has seen it firsthand: when people surround themselves with the right environment, they move past pain, limitations, and self-doubt far more effectively than they could alone.

Ready to Join a Team That Has Your Back?

When it comes to achieving lasting health, you don’t need to carry the load by yourself. By choosing a teamwork mindset fitness program, you place yourself in an environment that lifts you up, helps you stay consistent, and celebrates your wins.

👉 Learn more about how we build community and support on our About page.

Because in both basketball and life, teamwork is the difference between just trying—and truly succeeding.

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Feb 12 2014

How to Eat Healthy to Lose Weight Fast and Have More Energy

Nutrition Shouldn’t Be Confusing—Choose the Type That Fits Your Body

There’s endless advice about diets and “best” foods, leaving most people overwhelmed and frustrated. The reality: weight loss and energy don’t require extremes. Eating natural, organic, and unprocessed foods tailored to your metabolic type is straightforward, sustainable, and energizing.

Find Your Type—Eat for Your Unique Body

Metabolic typing recognizes that bodies process food differently, based on individual genetics and ancestral roots. Three core categories—protein, mixed, or carbo type—guide your best food choices. Discovering your type means less guesswork, faster progress, and meals that leave you satisfied (not deprived).

Lasting Results Without Dogma

No one-size-fits-all plan—just common-sense eating, personalized for optimal digestion, mood, and sustainable weight loss. Track how foods make you feel, experiment with whole food choices, and discover lasting satisfaction. No more guilt or confusion.

Curious about metabolic typing and ready to feel your best?
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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