Mind-body connection

Oct 01 2020

To Reach Your Goal, You’ll Have to Try New Things Why Change Matters in Your Exercise Program

Why Change is Necessary for Progress

“Change yourself if you want to change your outcome.” Einstein famously said, “Insanity is doing the same thing over and over and expecting different results.” In fitness—and life—this principle is crucial. If you want to reach new goals or break through your current plateau, you need to try new strategies and approaches, especially in your exercise program.

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The Science of Program Variation

The body is designed to adapt. When you repeat the same exercise stimulus for too long, you become efficient, and growth slows—this is called a plateau. Scientific studies show that switching up your routine revives progress, activates dormant muscle groups, and keeps your mind engaged. Small changes in load, rep range, exercise selection, tempo, or even workout order can create new challenges for your body, pushing you closer to your goals.

Adaptation and Plateaus

Adaptive resistance is a double-edged sword: consistency helps build a habit, but lack of variety stalls improvement. Coaches recommend changing some element of your workout every 4–6 weeks to optimize continual progress and avoid stagnation. The discomfort that comes with learning a new exercise or routine is actually the sign that your body (and mind) are growing.

Case Study: Sally’s Stalled Progress

Meet Sally—a typical, well-intentioned exerciser. She goes to the gym, takes classes, hikes, does yoga, and occasionally “gets serious” for bursts of time. Yet her results never seem to stick, and progress feels just out of reach. Sally feels disappointed because she thinks effort alone should guarantee results—but she’s stuck in a cycle of repetition, never addressing weak links or switching up her approach.

Now, instead of blaming herself for not working hard enough, Sally tries something new: she chooses unfamiliar exercises, adapts her mindset, and constructs a program tailored for her unique needs. The first few weeks feel awkward and foreign, but soon she discovers new strength, flexibility, and confidence. Sally breaks her plateau—and her own limiting beliefs.

How to Embrace Change and Succeed

Accept the discomfort of trying new exercises—it’s where true progress happens.
Stay curious and open-minded, seeking advice from professionals when you’re uncertain.
Reframe frustration as a sign your body is being challenged in new, valuable ways.
Mix up exercise selection, intensity, and recovery methods every month or two.

Success isn’t about sticking with what’s safe and familiar. It’s about learning, refining, and bravely pushing into new territory step by step.

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

Jan 15 2020

Don’t Just Set Resolutions, Choose Who You Want To Be

Understand your pain. Growth is HARD. You’ve been carrying around this voice that keeps telling you what you could be doing to reach your full potential. It says you are so much more than what your lifestyle says you are. There’s this deep groaning in your gut that is saying go HARDER.

We don’t listen to this voice often because it’s calling us to step out into somewhere new. Humans don’t like “new places” because there could be predators lurking about to destroy us. These predators come in all shapes and sizes. They could look like a group of fit young students laughing at you because you’re overweight and trying to get in shape. You decide not to go to the gym anymore, meanwhile you paid one visit with your new membership. It’s the physical pain of dealing with sore muscles after getting into a workout routine. Perhaps it’s the $100,000 student debt that you’re going to get as you pursue your dream of becoming a teacher. It’s important to recognize these monsters that are standing in front of you and understand that you don’t have to be afraid any longer. Take courage and begin your journey.

Step 1: Vision

Who is this person that you long to be?
Why do you want to live this way?
Does he/she walk with confidence?
Do they smile everyday knowing they have meaning in this world?
Do they know they are loved?
Are there things in your life you don’t want anymore?
Are there things that you don’t have in your life that you know you want?
What does he/she look like today? Tomorrow? Next year? Five years from now? Ten years from now?

Cast the vision of you in your fullest potential. Be specific. Set small goals to achieve every day, week, month, and year that is going to get you there. They could be as simple as reading a chapter a day, or read 12 books this year, or go to the gym 3 times this week.

Step 2: Focus

“For as he thinks in his heart, so is he” – Proverbs 23:7

Your most powerful weapons in producing positive growth are your heart and your mind. It’s your responsibility as a conscious human being to monitor your thoughts and self-talk and to protect and feed good dialogue within. What does your inner dialogue sound like? Are your thoughts always of shame? Doubt? Guilt? Do you hear negative put downs all day? Are you always telling yourself you are not good enough? If this is what your self-talk sounds like, it’s time to set an anchor of who you truly are in your heart and mind. This is the spiritual side of war.

Set an anchor: believe whole-heartedly that you are deeply loved from above and created with a spirit of power, love, and self-discipline. Out of this place of belief, you will begin to live as so.

Step 3: Perseverance

When the going gets tough, KEEP ON GOING. Nothing of value will ever come easy. It’s your perspective within the little moments, tasks, and jobs, that will decide how much joy you experience, even in the toughest of days. Remember who you are, and why you live the way you do to get through the growing pains. Be thankful for those reasons, be thankful that you have the courage to be where you are because this is who you are. You are a well-reasoned, capable, and endearing human being who has the ability to change the world if you believe you can. This is truly who you are.

It’s time to set some goals, get spiritually healthy, and show up for the dirty work every day with a heart of faith and gratitude. You owe it to yourself and to the world; it’s who you were created to be. You are not the only one that experiences fear. You are not the only one that longs to overcome your shortcomings and live in your full potential. Take the first step forward and if you fall, laugh off the dust and try again. Give yourself grace, but not too much grace. You are an overcomer and were created to overcome the laziness, overeating, and whatever other bad habits are holding you back from living in your full potential. It’s time to silence them once and for all. Believe.

Learn more: Custom-Built Programs for Stepping Into Your Best Self

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Jun 07 2019

The Holistic Body Why You Should Think of Your Body as Working Together

Your body is an amazing, interconnected system—not just separate organs or isolated muscles, but a living whole where every part impacts every other part. Modern science and holistic practice agree: true health comes from understanding your body as a network, not a collection of pieces.

The Science Behind Holistic

Holistic health means seeing the body as a system where movement, breathing, mental focus, elimination, and fluid balance must all work in concert. Everything is linked together—your mind, muscles, blood, nerves, digestion, emotions, and more. When you move, breathe, play with your family, exercise, or work, all these systems interact and depend on balanced coordination and communication.

Movement depends on strong muscles, joints, and a healthy nervous system.
Breathing requires flexible chest, clear airways, and calm mental/emotional states.
Elimination and fluid flow are tied to metabolic health, hydration, and daily activity.
Thinking and emotional regulation rely on rest, resilience, and proper nutrition.

If one area falls out of balance—whether due to inactivity, stress, weakness, or injury—it can trigger dysfunction elsewhere. Back pain, headaches, and even chronic illness often originate from subtle imbalances rippling throughout the whole system, influenced by genetics and lifestyle.

Train Every Link for Holistic Balance

Health is not just the absence of disease. To truly “better” your body and support holistic wellness, you need to train and nurture every link in your chain. Each region has unique needs—some require mobility, others strength or flexibility, still others recovery. Neglecting any link puts strain on the rest and undermines your long-term resilience.

Why It’s Relatable for You

Think about how your mood shifts when you’re tired, how your digestion changes with stress, or how a sore foot can affect your entire gait. When you move or play with your kids, the whole body must coordinate—posture, breath, energy, and mindset.

This holistic approach doesn’t just prevent dysfunction; it helps you thrive, enjoy activity, and adapt to challenges. Support every part, and you’ll find greater health, energy, and performance in every aspect of life.

Explore how every part of your body works together for lasting health:
The Ultimate Guide For A Holistic Exercises And Fitness Program

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Apr 02 2018

Goal Setting Are You Willing to Struggle for Your Success?

Great goal setting doesn’t start with analytics or quick fixes. At SolCore Fitness, it’s built around four pillars: nutrition & water, sleep & rest, proper movement, and true goal setting—your joy, happiness, and what you want from life.

Why Holistic Goal Setting Matters

A truly effective goal must be aligned with your deeper values and desires—not just numbers. Scientific frameworks like SMART (Specific, Measurable, Achievable, Relevant, Time-bound) work best when combined with personal meaning and holistic intention. Make your goals support every aspect of life: career, family, health, fitness, and happiness.

Start with big vision: What feels right for you? What does “success” look, feel, and act like in your own life?
Avoid only numbers: Satisfaction comes not just from weight, money, or membership totals, but from living authentically and responding to what truly matters to you.
Let your goals evolve: The right goal isn’t obvious right away. Try, think, feel, and let them purify with time. What feels ego-driven at first may shift toward meaning and purpose.

The Science of Struggle and Success

Research shows that specific but meaningful, challenging goals lead to better results and behavior change. Goals must fuel your willingness to endure struggle, setbacks, and tough days—they are what get you through the “low points” and help you adapt, grow, and flourish.

Ask yourself:

Is your goal big enough to motivate real change, even through the struggle?
Is the goal relevant to every area of your life, or just a short-term pleasure?
Are you willing to fight for long-term transformation, or do you need to reevaluate?

How to Start

Write down your big “why,” what matters, and let it evolve over time—not overnight.
Look for joy and meaning, not just achievement. Connect physical goals to personal and social well-being.
If you ever need support, reach out—community, coaching, and resources are keys to sustaining growth.

Explore holistic fitness, transformation, and category-wide goal setting:
The Ultimate Guide For A Holistic Exercise and Fitness Program

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Sep 06 2016

How To Silence That “Excuse” Voice and Stay Motivated In Your Fitness Routine

Everyone Starts With Excitement—But Staying On Track Is The Real Challenge

Most people kick off a new exercise program in Santa Fe with strong intentions—new gear, a fresh schedule, and high expectations. But it doesn’t take long for that sneaky, negative voice to show up: “You can skip today,” “One treat won’t matter,” or “Sleep in, you’ll work out later.” It’s the queen of rationalization, popping up just when you least need her.

Why That Voice Appears—and How To Beat Her

The best strategy? Get super clear about your goals and more importantly, why you deserve to reach them. Ask yourself: Why now? What changes when you succeed? Having a Big WHY makes it much easier to override excuses when the days get busy or emotions run high.

It’s also realistic to expect that voice after tough days or long stretches. Rather than fighting it, start every morning with a simple affirmation about your direction. “What will I do today for my health?” Keep your WHY front and center as you move through daily routines. Journaling really helps, too—recap wins and set intentions for tomorrow so progress stays visible.

Small Steps Create Big Success

Lasting change is built through small actions repeated daily. Focus on what you can do today, not just the distant goal. That negative voice will try to minimize daily decisions, but you know better—every step counts. If you slip up, just get back on track and continue building the momentum.

Consistency Strengthens Motivation

Eventually, as your routine becomes more solid and those excuses lose power, you’ll find the nagging voice pops up less often. True results aren’t about perfection—they’re about sticking with small moves and showing up for yourself, day after day.

For added support, check out SolCore Fitness personal training and manual therapy—where group encouragement and expert guidance help keep positive habits alive:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 05 2016

How to Choose Healthy Foods in Santa Fe

Healthy Eating in Santa Fe—Confused Yet?

Does “healthy food” ever feel like a moving target? In Santa Fe (and everywhere else!), it’s tough to keep up. Some people say one thing, then a new study drops, and the story changes again. Add in endless marketing, a dash of supermarket “health” trends, and it’s no wonder so many are left scratching their heads by the produce aisle. The truth? What’s healthy for one person isn’t set in stone for everyone else. Food affects each body differently, especially depending on unique health issues, allergies, and lifestyle goals.

Tune In—Start With What Your Body Actually Wants

If the experts can’t agree, how are any of us supposed to nail this down? The best place to start is by listening to your own body. Maybe that means figuring out your metabolic type, or just noticing when a certain food leaves you sluggish or foggy—those are real clues, not just “in your head.” Embrace a little healthy skepticism! Even if an influencer swears by some new trend, question it, try things, and focus on what actually helps you feel and function better.

Real Food is Your (Tasty) Best Friend

Here’s where things do get simple: real food rarely has a complicated label. If your great-grandparents wouldn’t recognize it, that’s another clue it’s not the best foundation for health. In Santa Fe, that means loading up on produce from local farmers, appreciating food that tastes like food—not additives—and keeping shopping lists short and recognizable. Packaged “health” foods? Usually loaded with ingredients that belong in a science lab, not your kitchen.

But since people always ask, here’s what usually makes the cut:

Grass-fed and pasture-raised meats, eggs, dairy (local whenever possible!)
Organic fruits and veggies—especially in bright variety
Healthy fats like coconut oil, extra virgin olive oil, real butter from organic cream
And, yes, experimenting with what combinations work best for your own energy

Let’s also talk honesty. Everyone is busy, and habits are hard to shift. Don’t beat yourself up for not being a “perfect” eater; just aim for consistent, honest effort. If you splurge on dessert or snack at a party (you’re in Santa Fe, after all!), enjoy it—and get back to real food next meal.

Watch Out for Sneaky Ingredients

A can’t-miss tip? Steer clear of the usual suspects in processed foods: vegetable oils, trans fats, artificial flavors, and colorings. Soy can be tricky—what’s sold in the U.S. is not the traditional Asian variety, and it often comes with questionable additives and potential hormone effects. If a label reads like a chemistry quiz, pause before it goes in your cart.

Shopping With Heart

Choosing real food isn’t just better for you—it supports Santa Fe’s farmers and helps push back against big corporations who prioritize profits over nourishment. Eating well, thinking for yourself, and keeping things simple really does send healthier ripples into the world.

Curious how this approach gets personalized for your goals and health? Explore the SolCore Fitness Holistic Nutrition & Healthy Weight Program to see how one-on-one coaching and metabolic typing help you truly thrive:
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-

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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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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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