Longevity

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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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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