Men’s Health

Small Changes, Big Results: A Sustainable Approach to Health

Person progressing through 1 T8/T9 ELDOA, daily habits leading to long-term health improvements

It might be human nature to want the quick fix. I see it all the time—people show up wanting me to “fix them.” But what they often bring is a problem that’s been building for 10, 20, even 30 years, often ignored or mismanaged.

And ironically, it’s usually that quick fix mentality that got them in trouble in the first place.

If you want lasting change, real transformation, then you need a different strategy—one built on sustainable, holistic action. That means choosing stretches, exercises, and habits that re-educate your body and work with your entire system… not just hammering on one issue and hoping it’s enough.

Here’s what that looks like in real life:

✅ Take time to assess what’s really going on in your whole body
✅ Choose a 5–15 minute routine that genuinely moves you forward
✅ Let that routine show you where you need more attention—and add one more element
✅ Rinse and repeat

Most people already know this, but they get frustrated or bored when I remind them. That’s not because the method is wrong—it’s because the challenge is in their mindset.

To thrive in a program like this, you’ve got to fall in love with the process. You’ve got to find satisfaction in those tiny gains—those moments when your body feels a little stronger, a little more open, a little more resilient.

We’re not just talking about fixing a back, knee, or shoulder.

We’re talking about building a sustainable, empowered lifestyle—where your choices stack in the right direction, day after day. Where you let go of the guilt when things don’t go perfectly and still make the next best decision anyway.

This is health for life, not just weight loss for vacation.

So the next time you feel frustrated or tempted to skip a step, remember: chasing instant results only leads to burnout and disappointment.

Instead, choose to feel good about yourself today—and proud of what you’re building for tomorrow.

Set your sights on the horizon. And just keep moving toward it, one small, smart step at a time.

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

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Find Joy in Your Body: A New Way to Listen and Learn

Find joy in continuing to get to know your body.

Don’t fall into the trap of labeling what you feel as “bad” or seeing it as something your body is doing to you. Tightness, discomfort, weakness—they’re just messages. Your body is talking to you.

Attaching judgment or identity to those messages is what keeps you stuck. Instead, view each sensation as part of an ongoing conversation.

➡️ Feeling tight? Maybe that area needs some stretching.
➡️ Feeling weak? Maybe it’s time to build strength there.
➡️ Feeling frustrated? Maybe the real work is in being gentler with yourself.

As you age, expect your body to change. That’s not failure—it’s life. And if you stay curious and open, those changes can lead you to a better understanding of yourself.

This mindset shift—of being present and finding joy in the details—is powerful.

“If you go into that attitude now, you can find joy in the details.”
— from the video

When you stop fighting your body and start working with it, you’ll start to feel better in more ways than one.

So be a little gentler. Listen closely. Find joy in the process of learning your body, again and again.

You’ll go a long way.

Building a foundation for a better life.

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How to Embrace the Opportunity During Fall

SolCore Therapy and Fitness

I love fall. Always have.

The energy, the motivation, the sense that life is unfolding right before your eyes… I feel it every year, and I hope you do, too.

In fact, I hope you can build on that positivity to dream bigger for yourself and your life. Because there’s so much opportunity during fall—if you know how to lean into it.

Think about the themes we associate with this season:

  • Freedom
  • Change
  • Opportunity
  • Focus
  • Family and friends

They all carry a shared thread: they make us feel good. They bring a sense of hope, clarity, and expansion.

So this fall, focus on those positive emotions when you think about what’s possible. Ask yourself:

  • What makes me feel good, positive, and hopeful?
  • What do I do when I’m feeling those emotions?
  • How can I build more of that into my day—right now?

Because it’s not really about the leaves changing, the weather cooling off, or even the holidays.

It’s about choosing a mindset of possibility. Choosing to align with energy that fuels you. Choosing to make the next right decision—whether it’s tiny or huge.

I love the opportunity during fall to reconnect with family. I love the crisp air. I love the energy of momentum.

But most of all, I love that this season reminds us: change is natural, and growth is always available—if you’re open to it.

What are you ready to embrace this fall?

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

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Stop Making Excuses: Find Health Opportunities Instead

Man find way through challenges to find health opportunities.

I hear it all the time.

People tell me they really want to get on a program to correct their issues and stay active for the long haul. But right after they start, the excuses come in:

“My body is different.”
“I’m just too busy at work.”
“I’m always tired.”

🧐 Sound familiar?

These excuses are common — and frustrating. I’ve learned that there’s only so much I can say to push someone past them. Real change only happens when you’re ready.

But when that moment comes, here’s the shift that can change everything:

Look at your excuses as health opportunities.

Turn Your Excuses Into Empowerment

✅ “My body is different.”
Great. That means your path is unique. This isn’t a reason to stop — it’s an opportunity to meet your body where it is, and grow with intention.

✅ “I’m too busy.”
That’s an invitation to improve your time management. Prioritize yourself. 15 minutes a day can be a game-changer when done consistently.

✅ “I’m too tired.”
Exactly why you need this. The energy boost from better movement, sleep, and food will shock you — and remind you what your body is capable of.

Every one of these “reasons” is actually a doorway — if you’re willing to walk through it.

If you really want something, you’ll find a way.
If not, you’ll find an excuse.

The choice is yours.

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

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5 Ways to Grow Now that Summer is Over

post-summer personal growth

Post-summer personal growth and personal health are essential—now is the perfect time to weave them together for maximum impact. As we step into autumn’s new rhythms, challenge yourself to grow in one or more of these five areas and set the stage for real, lasting change.

1. Embrace the Outdoors

As temperatures drop and crowds thin, take advantage of local trails, parks, or outdoor activities that both excite and intimidate you. Is there a hike or sport you’ve always wanted to try? Setting a concrete goal—whether it’s a challenging route or a new personal record—keeps you motivated and accountable. Preparing for those activities means pairing activity-specific training (think mobility and strength) with corrective routines that address wear and tear, so your body stays balanced and resilient for every new outdoor adventure.

2. Commit to a Gym Challenge

Fall is the time to upgrade your routines. Pick a weekly attendance goal that pushes you slightly outside your comfort zone, or try a new class that stretches you mentally and physically. Whether you add another day, take on a new program, or explore mind-body classes, this intentional discomfort leads to sustainable progress and new confidence. Remember, success comes from a mix of consistency and embracing occasional novelty.

3. Eat Whole, Nourishing Foods

After a summer of barbecues and travel, reset your nutrition with a challenge: shop the outer perimeter of your grocery store, focusing on fresh produce, proteins, and healthy whole foods. Skip the boxes, bags, and ingredient lists you can’t pronounce. Learning to cook new, seasonal recipes together as a family or with friends adds joy and reinforces healthy habits that fuel all of your other goals.

4. Deepen Stress Management Practices

Transition can spark stress. Use this time to go deeper with your mindfulness practice—whether it’s meditation, prayer, or deep breathing. If you’re experienced, read a new book or try a more advanced practice. If not, start with just a few minutes a day; small steps compound over time. Give yourself permission to slow down and reset your mental game for fall. This one shift can create ripple effects across your mood, focus, and gratitude.

5. Play!

Growth doesn’t always mean working harder—it means finding balance and joy. Remember your childhood summers and add a little play back into your life: toss a frisbee with friends, ride bikes with your kids, or set up a game night. Not only will this boost your energy levels and mood, but it trains you to appreciate movement for fun—not just obligation. Always follow up by thanking your body: take time for recovery with stretches and corrective exercises, so you’re ready to play again.

For more on building habits and maximizing results at the gym, see our Personal Training page.

As the season changes, now is the perfect time to refocus on what matters most and tap into your natural drive for growth. And if you need extra inspiration, just check out my son (age 6!) tackling a 3-mile hike down—and up—the Grand Canyon. Growth is natural for kids, but it’s still a choice for adults. Make yours count.

Building a foundation for a better life.

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How to Hit Your Goals in Time (Without Burning Out)

Solcore therapy and fitness

There might not be a magic “secret” to getting everything you want in life…

But if you want to hit your goals in time—without relying on luck or burnout—there’s one thing you can’t skip: clarity.

It starts with making a clear decision and backing it up with aligned action. Every. Single. Day.

From what I’ve seen—both in my clients and in myself—the biggest obstacle isn’t lack of ability, talent, or heart.

It’s confusion.
It’s distraction.
It’s overwhelm.
It’s pursuing 10 ideas without committing to one.

When I ask new clients what they truly want from their program, I almost always get vague answers like “to get in shape” or “fix this one thing.”

But when we press deeper—asking why they want that—it’s often the first time they’ve really thought about it. And that lack of clarity is exactly why they’ve been stuck doing random acts of movement without making real progress.

You can’t hit your goals if you don’t know what they are.

But once you do know, you can:

  • Build a plan
  • Break it into smaller steps
  • Get support from experts
  • Make room for new habits
  • Track progress and adjust intelligently

Success is not about “arriving.” It’s about aligning your life—your schedule, your priorities, your energy—with what truly matters to you.

You are already successful the moment you start doing what’s right for you.

So take 10–30 minutes today and get clear:

  • What do you actually want?
  • Why does it matter?
  • What’s the smallest step you can take this week to move toward it?

If your goals include long-term health, mobility, or feeling strong and free in your body—don’t settle for the same popular workouts that leave most people burned out and broken down.

P.S.
Once you’ve taken time to clarify your goals and realize that you want a health and fitness program that leads to longevity and a fuller life—I invite you to connect.

DM me or book a Discovery Session below. We’ll discuss:

  • Where you are now
  • What you’ve tried
  • Your sticking points
  • Where you want to go

I’ll give you personalized insights you can use immediately. And if it’s a good fit, I’ll share how we can help through:

  • Private therapy + training
  • Group classes
  • Personalized online programs

👉🏽 Use the calendar below to book a time.
Can’t find one? Email support@solcorefitness.com, and we’ll help.

Building a foundation for a better life.

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Exercises That May Be Hurting You More Than Helping

Most people hit the gym or roll out the yoga mat with good intentions. You want to get stronger, feel better, prevent pain, or look a little more like your best self in the mirror. But what you do in the name of “health” doesn’t always lead to health!

I’ve seen it firsthand, time and again. A client comes in, confused—”I’m following the routines I see in magazines, but my knees are getting worse,” or, “My back hurts after yoga, even though everyone tells me it’s supposed to help.” Every time, the problem isn’t willpower or effort. It’s that not all exercises serve all bodies—and real harm can happen when the wrong movements are forced.

Let’s look at two stories. Months back, I worked with a runner—we’ll call him Mike—who started coming to me for knee pain. Mike powered through marathons, even as a swelling lump formed on the inside of his knee. Instead of seeking an expert, he popped painkillers, got a cortisone shot, and ran harder. Finally, when the swelling forced him to limp, he had to stop. What was the core issue? Mike’s running form was repetitively compressing and twisting the knee joint, causing inflammation in the small plica folds. Even a “harmless” strength move he’d copied from a YouTuber—heavy leg extensions—compounded the irritation.

Similarly, another client (a retired teacher, let’s call her Anna) suffered from cervical instability and a family history of heart disease. Yet every morning, driven by her online instructor’s example, she did deep neck stretches, holding headstand-like inversions. For Anna, those movements meant excessive pressure on already weakened joints and arteries, risking severe complications beyond simple soreness.

Why This Happens More Than You Think

Much of our exercise culture is based on “what’s trendy,” passed-down gym routines, or social media demonstration—rarely on what’s safe (or necessary) for each unique body. What’s considered “universal” for mobility or strength can be the wrong fit: knees that collapse on squats when the hips are weak, necks twisted when posture and strength aren’t there, or overly aggressive stretching on hypermobile bodies.

Even experienced practitioners can overlook the subtle signals—mild aches, swelling, post-exercise tension—mistaking them for harmless “burn.” But these warning lights, if not addressed, evolve into bigger problems: torn ligaments, chronic pain, headaches, or even heart issues.

How to Tell What’s Good for You

Rule #1: Pain or persistent discomfort is never just “normal.” It’s your body’s alarm system. The deeper lesson: what’s safe is deeply individual.

A movement pattern that helps one person might wear down someone else. For example:

  • Forward bends can compress discs if you have lumbar instability.
  • Ballistic stretching can provoke nerve irritation or muscle tears, especially in tight, repetitive movers.
  • Holding inversions like shoulder-stands for “neuro health” can cut off nerve or blood supply in folks with vascular conditions.

This is where assessment and biomechanical knowledge come in. A movement has to be good for your body—not just popular.

What You Can Do Right Now

  • Get a simple movement screen (with a professional) before radically changing your exercise routine.
  • Pay attention: Is pain local, referred, sharp, or persistent? Don’t “tough it out.”
  • Adjust—there’s always a modification or alternative.
  • Track swelling, redness, or loss of mobility (in the knees, neck, spine, shoulders) as early warnings.
  • Never ignore contraindications—e.g., family heart disease, joint instability, history of injury—or push them under the rug.

Why Osteopathic Manual Therapy Makes a Difference

What sets apart a specialist in Osteopathic Manual Therapy? This practice combines precise movement assessments and hands-on techniques to restore healthy function, not just build muscle. An osteopathically trained expert will look at joint integrity, soft-tissue balance, posture, and how everything connects—from ankles to neck. They target root causes: subtle imbalances that, if left unchecked, turn into the big injuries nobody wants.

When you work with a pro, you learn the “why” behind each adjustment, which exercises really promote health, and—most importantly—what you personally should avoid. It’s about proactive support, not reactive “fixes” post-injury.

Remember:

  • Don’t get stuck following what works for someone else.
  • Know your structure. Modify based on your body’s signals.
  • Prevention is always less painful—and cheaper—than correction.

Ready to ensure your fitness actually supports your health? Start by exploring the difference with genuine osteopathic manual therapy, and get a tailored map for your body, not a generic chart.

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

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The Real Price of Freedom

The real price of freedom

Every July, we celebrate freedom—fireworks, flags, and reminders of our country’s origins. But personal freedom, the kind that defines how you live and move every day, comes with a deeper price tag—a cost most people don’t anticipate.

Think about your own experience. Maybe you remember being a rebellious teenager, convinced that adulthood would mean no rules, no curfew, total autonomy. When you finally got there? The “freedom” to stay up all night, skip workouts, eat anything, or do nothing… usually led to exhaustion, regrets, and feeling stuck—not independence.

Personal freedom isn’t about the license to do whatever you want; it’s about the power to choose wisely.
That freedom comes from mastery—over your actions, your health, your boundaries—and that mastery is built on focus, planning, sacrifice, and discipline.

The Paradox of True Freedom

If you want to live life truly on your own terms, you must first accept that “freedom” is earned. It’s the paradox of life:

  • The more discipline you have, the more freedom you gain.
  • The more you plan and focus, the more options appear.

Do you want to feel empowered—able to choose your response to life’s setbacks? Start by looking at these pillars:

Vision

Freedom starts with a destination. Can you clearly see what you want? Not just a vague desire for “health,” but a vision: “I wake up energized every morning; I play with my grandkids without pain; I travel without worries.” Vision is your target—without it, you’re just reacting, not choosing.

Planning

Once the vision is set, map the path. Identify what it’ll take—training, nutrition, time, savings, learning new skills. Anticipate obstacles: will you need an early wake-up to fit in daily exercise? Would you need to prep meals to support your body instead of grabbing fast food when overwhelmed? Freedom is built by stacking the deck in your favor.

Discipline

The “easy path,” moment to moment, is usually the most costly in the long term. It leads to declining health, strained relationships, lost confidence. Discipline is the opposite: the habit of following through on what you said you’d do, especially when it’s hard.
Every time you skip the “quick fix” for the real solution, you pay a small, upfront price—but you earn back decades of strength and independence.

Community & Sharing

True freedom is not selfish. Supporting others, helping friends or family chase their dreams, builds trust, resilience, and options. Show up for others and yourself; both are part of the equation.

The Cost If You Ignore This

If you never set a vision, you’ll drift from habit to habit—never free, just repeating cycles. Neglecting planning means living at the mercy of everyone else’s demands. Avoiding discipline keeps you in a cage built of “somedays,” excuses, and health challenges.
The ultimate price? Regret, exhaustion, dependency.

Applied Example

Take fitness. You could do whatever your friends are doing, skip mobility work, or follow social media trends, but your body may demand smarter movement, posture correction, or deeper healing. Freedom in movement comes from understanding and practicing the right disciplines for your unique body.

Freedom isn’t free—but it’s worth the price.

What’s one area in your life where you could add discipline, vision, and planning? One client realized she was spending hours “relaxing” after work, but felt stressed and lethargic. By swapping just two evenings a week for walks and meal prep, her energy soared, her mood lifted, and she felt more “free” on weekends—ready for adventure, not just survival.

Want a head start?

Start with our free resource—Move better, reduce pain and live life on your terms. The 4-Step Guide to break the cycle and keep it. It’ll teach you to set a real vision, create a scaffold of action, and keep your freedom for good.

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

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The Real Cost of Not Investing in Your Health

The cost of not investing in your health

When people say, “Health is wealth,” it’s more than a cliché. Think about the years you’ve spent wanting a stronger body, better fitness, or less pain, only to get discouraged by the price tag—healthy groceries, a gym pass, personal training, even a visit with a physical therapist. It’s easy to be swept up in worry about expenses and end up doing nothing or settling for fads and free content online. But what’s the real cost—long-term?

The True Price of “Cheap” Health

Many have tried to save money by piecing together advice from YouTube influencers, hopping between random workout apps, or grabbing trial diets. Early results might come, but more often than not those “savings” turn into:

  • Persistent aches and injuries (like knee tendinitis that lingers for years)
  • Plateaus (weeks of sweat with no noticeable change)
  • A revolving door of motivation—up, down, and right back to square one

Just last year, I worked with a client named Lisa who had scoured the internet for budget fitness solutions. She’d spent $20/mo on cheap programs and skipped regular recovery support. By the time she reached me, she was frustrated, stuck, and struggling with a nagging hip injury—three months into “saving money.” Her health costs? Missed workdays, medical bills, months lost to pain.

Why Genuine Investment Pays Off

Research and real-world experience show investing in quality health habits pays dividends:

  • Energy: People who prioritize fitness and body care consistently report better focus, productivity, and vitality.
  • Mobility: Strong movement foundations reduce injury risk and unlock active living for decades.
  • Longevity: Most chronic diseases—heart, diabetes, arthritis—are delayed or avoided through regular training and smart nutrition.
  • Medical savings: Fewer doctor visits, surgeries, prescriptions, and missed life experiences.

And the best investment is in yourself. A personalized plan assesses your unique needs (posture, movement patterns, flexibility), adapts to your life’s realities (schedule, pain points), and uses progressive steps for lasting improvement.

The “Coffee Shop” Comparison

Consider what many people spend without batting an eye:

  • $50/week for lattes, snacks, or entertainment (over $2,500/year)
    But the same people hesitate to upgrade from “free content” when it comes to holistic health or exercise coaching, which actually moves the needle.

Stop Wasting Time—and Prevent Setbacks

Those most successful at long-term change don’t just spend money; they invest time and attention in:

  • Intentional movement
  • Recovery and rest
  • Support from credentialed coaches

This keeps injury, burnout, and frustration at bay. Skip that foundation, and you can count on higher future costs—doctor visits, lost opportunity, and diminished motivation.

How a Personalized Online Program Pays Off

A robust online program—rooted in holistic science, adapted for your specific structure—can change the game:

  • Weekly accountability and adjustments
  • Real-time support for proper technique
  • Integrated nutrition and mobility routines
  • Structured progress checkpoints so you see and feel results

That’s why we recommend our Personalized online program—it’s not a “spend and forget,” but an ongoing investment in your body’s best future.

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

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Breaking Free from Old Thinking Patterns

Breaking free from old thinking patterns

Have you ever noticed yourself reaching for goals—better posture, deeper sleep, stronger muscles—but getting tangled in the same habits, doubts, and inner resistance, week after week? If so, you’re not alone. We’re creatures of habit, shaped by beliefs—many of which were inherited or simply never questioned.

The Trap of Familiar Stories

Take “Steve,” a client who had struggled for years with motivation. Every morning, he’d wake up promising to work out, eat well, and conquer his chronic back stiffness. By 10am, work emails, stress, and “just one treat” derailed his plan. What held him back wasn’t lack of knowledge; it was an old story—“This always happens, I never follow through.”

Many of us live with these scripts:

  • “I’m just not flexible.”
  • “I’ll always be heavier than I want.”
  • “I’m too busy for regular exercise.”

Einstein’s insight applies: “We cannot solve our problems with the same thinking we used when we created them.”

How Patterns Are Built (and Broken)

Our thoughts shape our actions, and repeated actions become ingrained patterns. If your self-talk and daily routines follow old scripts, even new workouts and diets won’t stick.

Step 1: Notice the Narrative

What phrases keep appearing? “I can’t do this,” “This is torture,” “No way I’ll ever…” Our brains try to shield us from effort—the voice of caution grows loud when change approaches.

Step 2: Challenge and Replace

Ask, “Is this true? What else could be true?”

Steve, after weeks of reminders, replaced “I always quit” with “I restart—I get up one more time than I fall.” This subtle shift changed his actions—he missed fewer workouts and stopped using slip-ups as evidence of failure.

Step 3: Take Action in Small Steps

Growth often starts as discomfort. Choose just one change—add a 10-minute morning stretch, swap negative banter for a positive reminder, reach out for help. New patterns take hold with repeated, conscious action.

Why Personalized Support Matters

No matter how strong our willpower, breaking entrenched patterns is tough—especially alone. Structured coaching via a [Personalized online program] adds accountability, feedback, and encouragement. It turns vague motivation into actionable steps, with real-time adjustments and deeper support.

Clients who embrace guided change consistently report:

  • More confidence in handling setbacks
  • Decreased anxiety and “stuck” feelings
  • Sustainable routines and visible progress

Stories of Transformation

A client named Maria, stuck in repetitive negative self-talk and overwhelmed by stress, joined our online program out of desperation. Small initial wins—daily hydration, early-morning breathing—gained momentum. Over months, she reported better sleep, lighter mood, and the surprising realization that her outlook was no longer her “enemy,” but an ally in change.

The Takeaway

If you want new results, start by examining your story. Ask, “What habit or line of thought am I ready to rewrite?” Support is there to help—whether it’s a friend, a coach, or a structured program.

Ready to transform from the inside out? Start a Personalized online program, break old patterns, and design a life that moves forward with you.

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

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