Mind-body connection

Apr 30 2023

Pursuing Significance, Love, and Connection Through Holistic Health

From the classroom to the workplace, from sports to social gatherings, two of the strongest motivators in human nature are the desire for significance (to matter, to stand out) and the yearning for love and connection (to belong, to be seen and valued by others). When these needs are met in balance, our health, motivation, and happiness flourish. But when one overtakes the other or either goes unfulfilled we suffer, physically and emotionally.

The Six Human Needs Framework

Tony Robbins describes “Significance” and “Love/Connection” as two of the six basic human needs. We crave recognition whether it’s praise, achievement, or status. We also crave connection—loyalty, intimacy, deep friendship, and family bonds.

But significance and connection sometimes pull in opposite directions. The pursuit of significance can lead to achievement, leadership, and personal bests… but in excess can breed isolation or even arrogance. Too much focus on connection can foster compassion and warmth… but unchecked, can mean codependency or diminished self-worth.

What Does This Have to Do With Health and Fitness?

More than you might think! These inner drives shape:

Why you walk into a group class or private session
Whether you use fitness for self-expression or community
When you push for a new personal best—or when you find happiness supporting someone else

Client Story:

Meet “Brian,” a long-time SolCore client, who began training for significance he wanted to lose 30 pounds, impress colleagues, and complete a marathon. Along the journey, he discovered a surprising happiness not from medals, but from the encouragement, friendship, and shared struggles in his group class. “I realized showing up for others and having them show up for me mattered more than my PR.”

Significance: The Light and Shadow

A drive for significance gets you up early, pushes you to try bold feats, to run farther or lift more than before. It’s what pushes people to rise to leadership and authority. But the shadow? Perfectionism, comparison, or fear of vulnerability. It can be hard to let go, to ask for help, or to enjoy a win without wondering, “What’s next?”

Love and Connection: The Essential Glue

Connection is the antidote: the reason many stick with an exercise routine is because of the group, trainer, or accountability buddy—the joy of being seen and cheered on. But taken to the extreme, the need for connection can lead to:

People-pleasing (“I do what the group does, even if it’s not right for me”)
Burnout from never saying no
Loss of personal boundaries (“I’ll skip MY workout for someone else’s needs”)

The Science: Health Outcomes and Human Needs

Harvard studies show that people with strong social ties exercise more, recover faster from illness, and live longer. On the other hand, “driven” types with poor connection are at higher risk for stress-related issues (like high blood pressure, anxiety, and sleep disorders).

Balancing the Equation in Real Life

A healthy, resilient client blends both:

Sets their own goals (significance)
Seeks and supports community (connection)

Each propels the other. When you feel valued, you achieve more. When you achieve more, you can give and connect at a higher level.

Practical Ways to Balance the Two

1. Set a “Big Goal” and a “Shared Goal”
Big Goal: “Deadlift 200 pounds.”
Shared Goal: “Attend every Saturday group class and encourage a newcomer.”

2. Check-In With Yourself Weekly
Are you neglecting your needs for recognition? Schedule a milestone assessment or try a new skill. Are you burning out from carrying others? Delegate, ask for help, or focus on your core priorities one week.

3. Use Exercise as a Relationship Builder
Invite a friend to walk or stretch with you. Swap recipes, share playlists, or take turns leading a session.

4. Communicate Openly
Share victories and struggles with trusted others. Honest feedback deepens connection AND reveals blind spots around personal motivation.

How SolCore Blends Both in Practice

Group classes limited to 15 for real attention and authentic connection—not just numbers.
Semi-private sessions that combine personalized achievement and mutual support.
Ongoing assessments to mark milestones but centered on collaboration and shared wins.

Trainer Insight:
“I always tell new clients: Whether you want to stand out or blend in, both are human. We’ll help you do both—celebrate your strengths, but also help you build a ‘team’ that shows up for you.”

If You Feel “Off-Balance”

Maybe you:

Always compete, never celebrate with others
Avoid group work or shy away from new faces
Focus only on relationships, never personal mastery

Reflect: What’s missing? How can you step into a program that provides both helping you become “the best version of yourself” AND “someone who helps others shine”?

Your Next Step

If you want to get clarity on your personal motivation, or just want a model for thriving in both personal achievement and deep connection, dive into The Ultimate Guide For A Holistic Exercises And Fitness Program. It’s our blueprint for building health that supports your ambitions, relationships, and life.

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

Find out more @

Apr 30 2023

Are You Driven by Certainty or Uncertainty? How to Find the Right Balance for Holistic Health

Our Two Fundamental Needs: Stability & Adventure

Every person carries a push-pull between wanting the comfort of routine and the thrill of something new. In wellness, as in life, both needs matter. Robbins’ model names them “Certainty” (the need for predictability and safety) and “Uncertainty” (the hunger for variety, challenge, novelty).

How Certainty Shows Up in Health

Certainty is:

Knowing you’ll do the same stretches before each class
Having a precise post-injury rehab plan
Planning meals by the week for predictable results
Returning to a favorite dance class for years

Too much certainty? You risk stagnation, boredom, and a resistance to change (even when your body asks for it).

How Uncertainty Sparks Growth

Uncertainty is:

Trying a new routine just for fun
Traveling and exploring new physical activities
Pushing outside your comfort zone (higher weights, unfamiliar moves)
Swapping classes, trainers, or even timetables

Taken too far, uncertainty becomes chaos random training, poor adherence, and burnout.

Why Balance Matters

Optimal wellness thrives where structure meets freedom. Imagine Sarah, always on the same elliptical, plateaued both mentally and physically. Or Alex, who never sticks to anything longer than two weeks, constantly switching goals, never seeing results.

Client Example:

Maria, a SolCore member, always joined the same group class, at the same time, for years. She was dependable but bored. With gentle nudging, she tried fascia stretching and nutrition coaching her results took off, and her joy in training reignited.
Conversely, Ben loved “newness,” hopping trends until he had no baseline to measure progress. Once Ben established a foundation (repeatable plan, trusted support), then mixed in variety, his confidence soared, and fitness became sustainable.

Action Steps: Create the Certainty–Uncertainty Blend

1. Chart Your Tendencies
Jot down: “In my fitness, do I crave security or newness?” Where is that helping—or holding you back?

2. Layer in “Fresh” the Smart Way

New routines or classes every 3–6 months
Novel environments: hike a new trail, try a new sport
Personal records: set small “firsts” to spark non-scale wins

3. Anchor Novelty in Structure
Do uncertainty “within reason.” Try a new warmup, not a new everything. Or rotate your “fun” day amid a steady base plan.

4. Reflect & Adapt
Monthly (or seasonally), audit:

Am I seeing progress (certainty)?
Am I smiling, excited, and avoiding burnout (uncertainty)?

What a Holistic Program Looks Like

The best systems (including The Ultimate Guide For A Holistic Exercises And Fitness Program) offer:

Core structure: a plan you trust
Strategic variety: progressions, skill days, guest coaches, etc.
Built-in tracking: celebrate consistency and adaptation

The Science: Brains Love Predictability But Grow from Challenge

Our brains crave routine. But learning, memory, and nervous system resilience come from “interleaving:” mixing familiar with new. In fitness, this means build on what works, but stretch beyond it just enough to keep things vibrant.

Pitfalls and How to Avoid Them

Too Much Certainty: You lose intensity, ignore signs you need change, and confidence dips.
Too Much Uncertainty: You never build a strong foundation, overtrain, or risk injury.

Tips for Sustainable Success

Build your week with “anchor days” (familiar routines) and “adventure days” (novelty, challenge).
Substitute approaches gently—not all at once.
Seek feedback from coaches and community—others can spot boredom or burnout before you do.

Ready to Balance Your Approach?

If you want growth, sustainability, joy, and results, find your “center.” For expert help blending routine and variety, check out The Ultimate Guide For A Holistic Exercises And Fitness Program it’s designed to make you strong, adaptable, and fulfilled for life.

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

Find out more @

Apr 25 2023

Set the Bar High: How Managing Expectations Fuels Holistic Health Success

Why Expectations Matter as Much as Your Goals

If you ask anyone what they want for their health, most will answer with big ambition. “I want to fix my back pain for good.” “I want to be able to dance at my child’s wedding… in ten years.” “I want to feel young and strong at every age.” These are inspiring, vital dreams the kinds of goals that drive you to show up even when motivation dips.

But here’s the hidden challenge: Your goals are only as powerful as the expectations you set for the process. It’s the silent killer of progress: setting unreasonable timelines, expecting perfection, or believing that simply “wanting it” is enough. In holistic health, more than anywhere else, managing your expectations is what turns dreams into lasting results or disappointment and frustration.

Story: Why Janet “Failed” Even With All the Right Goals

Janet came to SolCore with a clear vision: she wanted her posture corrected after years at a desk and her chronic knee pain gone before her 50th birthday. She dove in with total commitment, attending classes, following nutrition advice, even stressing about her sleep routine. Yet, just six weeks in, her energy plummeted and her old knee pain returned.

What went wrong? Her goal was solid but her expectations were off.

She believed, subconsciously, that defaulting to just 30 days of “going all-in” would fix years of neglect.
She missed celebrating small gains, focusing instead on what hadn’t yet changed.
She compared her slower progress to social media “transformations” and felt broken by normal plateaus.

The result: disappointment, blame, and a temptation to quit none of which reflected her true progress or capacity.

The Science: Why Big Goals Without Realistic Timelines Backfire

The body’s connective tissues (fascia, ligaments, deep muscles) adapt slowly weeks to even a year for lasting “remodeling.”
Changes in posture or chronic pain require habit rewiring neural pathways formed over decades, only rewritten with months of consistent input.
Fat loss, strength gains, or flexibility improvements happen in spurts, often with discouraging plateaus.

If you expect visible transformation every week, every measurement, every weigh-in, you’ll feel “behind” even when you’re on a perfect track.

Specificity, Integration, and the Power of Process

At SolCore, we teach:

Set the bar high: Never give up on your biggest ambitions health, pain-free movement, deep flexibility, a body that supports a brilliant life.
Map the right course: Specificity is key. What routines, stretches, or lifestyle changes match your goal? How does nutrition fit in? Where does your rest plan live?
Integrate, don’t isolate: Lasting change is about layering group classes blend with individualized homework, nutrition with recovery, mindset with technique.
Progressive coaching: Trust a system that adapts monthly, not randomly. Plateaus are addressed, not ignored. Communication is two-way your feedback shapes the plan.

How Managing Expectations Propels Long-Term Success

Reduces Burnout: Realistic timelines let you pace effort, avoid “all-or-nothing,” and weather setbacks.
Celebrates Small Wins: When you know a healthy knee or a straight spine takes months, every pain-free walk or improved metric is meaningful.
Builds Resilience: Plateaus are signals to tweak, not give up. You gain the skills of problem-solving, not just compliance.
Supports Real Life: Family vacation? Work crisis? A managed-expectation plan flexes with you, never against.

Client Story: “Tom’s Slow Breakthrough”

Tom was a retired firefighter—tough, competitive, used to heroics. His first hope was to deadlift “like the old days.” We mapped out a 12-month plan, structuring every six weeks for new milestones, with honest talks about corrective exercise, rest, and setbacks. At month four, his lift was unchanged. Frustrated, Tom was ready to quit. We reviewed his progress log—pain-free mornings, better sleep, stronger walks, zero re-injury. On that foundation, strength came back—first slowly, then suddenly. By month ten, Tom not only hit his old numbers, but did so without the pain he used to accept as “normal.”

Three Pillars of Healthy Expectations

Vision: Set your sights high. List every result you crave energy, range of motion, pain-free steps, strong posture, independence.
Process: Ask, “What’s reasonable, based on my starting point and the science?” Get your timeline and benchmarks from a pro, not Instagram.
Flexibility: Accept that progress is jagged, not linear. Expect setbacks. Expect surprises. Know the plan will shift.

Red Flags for Unhealthy Expectation

Wanting “six weeks to a new you” with ten years of old patterns
Comparing your results to others (especially filtered online posts)
Panic when change plateaus instead of using it as feedback

What You Should Celebrate Along the Way

Achieving new habits (daily stretches, meal routines, better sleep)
Fewer pain flares not total, instant relief
New strength, endurance, flexibility, even if small
Connection and support in your community or class
Every time you get back on track after a missed workout or slip

Why Holistic, Coached Programs Set You Up for Victory

DIY “transformation” programs rarely account for your individual rhythms, history, or needs. But a holistic, progressive system (like The Ultimate Guide For A Holistic Exercises And Fitness Program) includes:

Coaching checkpoints for honest expectation resets
Personalized tweaks when life throws curveballs
Progressions rooted in the real science of change
Encouragement and occasional “slow down” advice when your mind gets ahead of your biology

Advice for Achievers, Perfectionists, and Dreamers

Dare greatly but pace wisely.
Notice the journey more than the destination.
Share your timeline and fears with a pro let them help recalibrate.
Celebrate being “in the arena,” not just crossing the finish line.

Final Thought: Managing Expectations Is the Real Superpower

Big goals spark the fire. Honest, flexible, science-rooted expectations keep it burning for the long haul. Set your bar high for the you you want to become but build your staircase with care, structure, and lots of grace.

Ready to move from hope to results? Check out The Ultimate Guide For A Holistic Exercises And Fitness Program for coaching, structure, and the sustainable results you deserve.

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

Find out more @

Apr 22 2023

You Gotta Make Space In Your Life For Your Goals

TImagine: What If Your Life Is Already “Full”?

Ever feel like your days are jam-packed—but you’re still not moving toward what you want? If you’ve ever set a passionate goal (get pain-free, run a 10K, reclaim your spine, eat better, enjoy mornings again!) but find yourself spinning, you’re not alone.

Here’s the truth:
Most people aren’t failing at goals because of willpower or talent. They’re failing because there’s literally no space for those goals to exist. Your calendar, energy, to-do list, even your mental bandwidth—all filled up with the urgent, the routine, the “shoulds” and the patterns you’ve been living on autopilot.

Why Making Space is the First (and Often Forgotten) Step

You can’t add a new habit, routine, or ambition on top of an already-full plate—at least, not for long. Trying to “layer on” healthy change without clearing space is like shoving a new couch into a packed room: something’s got to give, or you’ll end up tripping over your own life.

Analogy:
You wouldn’t try to grow a garden in a backyard covered with junk. First, clear the plot. Only then can you plant, feed, and watch anything meaningful grow.

Story: Tom’s “Schedule Overhaul” Breakthrough

Tom, a SolCore client in his fifties, wanted to train consistently and finally recover from years of back pain and fatigue. For months, he kept saying “I just don’t have time.” When we dove deeper, his calendar was stacked with work, errands, and tasks that started as “important” but had never been reconsidered.

We mapped his week and found:

6+ hours spent scrolling social media (often to de-stress)
Three late-evening TV hours most nights for “wind-down” (but led to poor sleep)
Tasks that could be delegated or batched, but were still done out of habit

Once Tom deleted or rescheduled just a few of those blocks, he made space for three 30-minute movement sessions per week, meal prepping, and even dedicated time for reflection. With space came oxygen for his goals—and within three months, he moved better, slept better, and felt proud.

The Hidden Ways We Fill Our Lives

Commitments we never revisit: Clubs, favors, meetings that are now “automatic”
Energy zappers: Drama, unending social feeds, multitasking, saying “yes” to requests just to be polite
Mental clutter: Worrying, ruminating, replaying frustrations

How to Make Space—Step by Step

1. Audit Your Space (Time, Energy, Headspace)
Block out a quiet 30 minutes. List every recurring obligation—big and small. Be honest: what energizes, what drains? What really supports your next goal? What can be delegated, dropped, or rescheduled?

2. Apply the “Full Jar” Principle
If your day is a jar, filling it with sand (endless tiny tasks, distractions) leaves no room for rocks (your goals). But if you start with rocks, then pour in sand, everything fits.

Schedule main workouts, food prep, self-care first.
Let smaller tasks fill gaps.

3. Create Transitions
If you can’t do a full “reboot,” try sandwiching new habits onto existing routines. Example: If you always walk the dog, end with five minutes of stretching. Or pair meditation with your first cup of coffee.

4. Say “No” Boldly, “Yes” Intentionally
No to the things that don’t move you forward (even fun invites if they will sabotage your needs). Yes to routines, people, and spaces that uplift and support you.

5. Make It Visual
Use calendars, trackers, or even sticky notes to see your space for goals. If possible, physically clear out (kitchen counter for prepping, corner for stretching/yoga).

The Science of “Room to Grow”

Research in behavioral psychology shows that habit change fails most when there’s a “crowding out” effect—meaning, too many existing obligations prevent new routines from ever gaining traction. Success skyrockets when we subtract and simplify before adding.

The Emotional Side—Permission to Clear

Many clients struggle with guilt: “If I let go of this, I’m failing.” Not true. Releasing old commitments (even ones you once loved) is an act of self-respect, not neglect. Your friends, family, and work can thrive better when you’re thriving too.

When You Don’t Make Space—What Happens?

New routines are inconsistent, rarely stick, and become a source of shame (“Why can’t I follow through?”)
Self-care feels like “stealing time,” not a gift
The cycle of overwhelm, burnout, and self-criticism repeats

Client Story: Maya’s “Declutter, Restore, Thrive”

Maya was a busy mom and local business leader. After a minor injury, she wanted to add physical therapy and stress relief—but always felt “jammed.” A nonjudgmental audit revealed she was still attending three committees she no longer cared about—“just because.” With guidance, she stepped down (with gratitude, not guilt), and found two extra afternoons per week for group class and reading. “I finally feel in control,” she said. “My body and mood transformed—and my family noticed, too.”

Toolbox: Your Space-Making Playbook

Weekly review: What kept you busy last week? What actually helped?
Start with “WHY”—What is the single most important goal for this season? Carve out room for it first.
Remember you can’t do everything at once. Pick one or two priorities.
Involve others. Tell them you’re clearing space for a goal—most will support (or join you!).

Ready to Plant New Seeds?

Until you clear the soil, nothing new will bloom. The first move is always subtraction, not addition!

If you want a proven structure for holistic change—one that fits your new, well-made space—start with The Ultimate Guide For A Holistic Exercises And Fitness Program. You’ll get a blueprint to declutter and re-focus, so your goals actually thrive.

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

Find out more @

Apr 06 2023

Bloom This Spring: Personal Growth, Fitness & Renewal Tips

Spring is a season of renewal. After the quiet, reflective months of winter—and in my case, many days of skiing in Santa Fe’s mountains—it’s bittersweet to watch snow melt… but thrilling to feel the trails open up, the days lengthen, and the air warm.

It’s also a metaphor-rich time of year. Everything in nature seems to stretch, reach, and grow. If you want your health and well-being to follow that same upward path, spring offers the perfect teacher.

Like a well-tended garden, personal growth and lasting fitness aren’t luck—they’re the result of deliberate preparation, planting, and care. Here’s how to use this season’s cues to renew your body, mind, and energy.

1. Dig in the Dirt — Clear Space for Growth

No garden blooms without first clearing space. In your life, that means intentionally removing what’s draining you so your body and mind can thrive.

This is especially important for your fascia and joint health—the foundation for all movement. If your body has been in “winter mode,” you may have tightness and restrictions that subtly block progress.

Ways to dig in the dirt:

Address achy areas through osteopathic manual therapy or fascia-focused stretching.
Audit your daily habits—eliminate the “weeds” (unproductive time, draining commitments).
Hydrate consistently to begin restoring fascia’s elasticity.

Spring growth needs nourishing soil; your body needs an adaptable, prepared base.

2. Plant New Seeds — Try, Test, and Explore

Once you’ve cleared old patterns, you have space to plant something new. The key? Approach it with curiosity, not perfectionism.

Some ideas:

Experiment with new movement methods, such as global strengthening or myofascial stretches.
Start a morning hydration ritual to prime your fascia health.
Explore mindfulness habits—short breathing sessions, gratitude logs, or reflective walks.

You don’t know which seeds will sprout without planting them. Every attempt—successful or otherwise—teaches you something useful about your body and mindset.

3. Tend Your Garden — Commit to Daily Care

Seeds don’t grow without consistent attention, and health works the same way.

Fascia stays supple, joints mobile, and energy high when you nourish your body daily:

Hydration: Aim for half your body weight in ounces of water, prioritizing mornings.
Movement: Regular, gentle posture work or ELDOA before intense activity.
Sunlight & Nature: Boost mood, hormones, and circulation by spending time outdoors.

Consistency beats intensity. Ten mindful minutes each day will outlast sporadic, all-out sessions.

4. Blossom with Generosity and Gratitude

Nature isn’t stingy—when conditions are right, everything blooms at once. When you’ve done your part, let go and enjoy the results.

That means celebrating wins, however small, and extending them outward:

Acknowledge physical improvements and share gratitude after each session.
Invite a friend to join a [HOLISTIC EXERCISE AND FITNESS PROGRAM] so they can grow alongside you.
Remember: abundant mindsets are sustainable mindsets.

Generosity and gratitude reduce stress, boost recovery, and make your health journey more fulfilling.

A Personal Note

Full disclosure: I don’t garden. If I get an extra afternoon, you’ll find me on a mountain trail rather than pruning roses. But the metaphor fits perfectly. Nature teaches us:

Prepare your environment.
Plant with curiosity.
Tend daily.
Share the results.

Spring’s essence is emergence—just as fascia responds to consistent, structured input, your body emerges stronger when given the right environment.

Now is the best time to create a personal renewal plan. Whether you want to restore mobility, increase functional strength, or realign physically and mentally, this season is your opportunity.

Start fresh today with a consultation or class at SolCore Fitness. The HOLISTIC EXERCISE AND FITNESS PROGRAM will help you put down strong roots for sustainable growth.

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

Find out more @

Apr 06 2023

Harness the Energy of Spring to Reach Your Health and Fitness Goals

Spring is a special season. Days grow longer, sunlight grows steadier, and temperatures invite us to step outside more often. In the natural world, growth accelerates because there’s an abundance of energy—plants soak in sunlight, animals become more active, and the whole environment feels like it’s humming.

That same natural rhythm is available to you, right now, no matter your age, background, or health history. At SolCore Fitness & Therapy, we know that momentum in your fitness journey comes from two key factors—energy and direction. In spring, nature hands you the energy. Your job is to decide where to send it.

Below, you’ll learn how to build your own “spring growth cycle” for your body, health, and mindset—rooted in fascia-focused, osteopathic principles, and backed by decades of coaching and client results.

Step 1: Identify Your Sources of Energy

In nature, plants get their main fuel from the sun. You do, too—but your full “energy ecosystem” includes both physical and mental recharge sources.

Think about what consistently restores you. For many people, these include:

Natural sunlight for vitamin D and mood support
Rest and relaxation (quality sleep, quiet reflection, balanced recovery days)
Eating fresh, nutrient-dense foods that truly fuel your body
Spending time with loved ones who uplift your energy
Engaging in practices that nourish your spirit, like meditation, art, or shared community activities
Exercises that balance and restore your body, not just push it harder

From an osteopathic and fascia health standpoint, these inputs are not optional. Fascia thrives when the body is hydrated, well-nourished, and regularly moved in diverse ways. Energy is both what you put into your body (food, movement, mindset) and what you remove from it (stress, toxins, unhelpful habits).

If you’re not sure where your “energy leaks” are, try this:
Track a week of your habits—bedtime, wake time, meals, time in nature, exercise, downtime. Then note how you feel each day. Patterns will appear quickly.

Step 2: Define Where You Want to Grow

Energy without direction just scatters. Spring is about channeling energy into areas that matter most.

Ask yourself: “If I had a surge of motivation and physical vitality this season, where would I want it to take me?” Your answer might involve:

A specific fitness milestone (run a 5K, master pull-ups, improve hiking endurance)
Postural correction to reduce discomfort, improve breathing, or align your body for better function
A new movement discipline such as ELDOA, myofascial stretching, or proprioceptive training
Integrating strength and mobility so your workouts build capacity without injury

Remember that fascia adapts best when inputs are specific and progressive. A vague goal (“get in shape”) dissipates energy. A clear, measurable goal (“walk briskly 30 minutes a day, improve hip mobility by 20% in three months”) focuses it.

Step 3: Reduce Distractions and Competing Demands

Every living system makes choices about where to allocate resources. In plants, energy can go into leaves, flowers, or reproduction—but not all at once at maximum output. The human body is no different.

If you want growth in fitness, you need to:

Cut down lesser priorities that drain time and energy without moving you toward your health goals
Limit distractions such as excessive screen time or activities that leave you feeling depleted
Protect recovery by scheduling it as intentionally as your workouts

Energy conservation is a form of resource management. From a coaching standpoint, many clients make the fastest progress not by adding more training, but by subtracting the things that compete with their body’s adaptation process.

Step 4: Create and Follow Your Plan of Action

Nature follows cycles: seeds sprout, stems grow upward, roots deepen. You need a training and lifestyle plan that does something similar—supports growth while reinforcing your foundation.

That could include:

Booking consistent workout sessions (personal training, semi-private classes, or at-home follow-alongs)
Structuring meals so you’re fueled for movement but not weighed down by low-quality energy sources
Pairing strength work with fascia mobility sessions so tissues adapt healthily

If you’re not sure where to start, the [HOLISTIC EXERCISE AND FITNESS PROGRAM] gives you a framework for progression that integrates osteopathic principles with functional strength and flexibility.

Step 5: Feed Energy Back into the System

Here’s the beautiful symmetry—when you start applying energy toward clear goals, those goals start returning energy in the form of progress, confidence, and momentum.

Example: Improving posture through targeted fascia stretching doesn’t just fix alignment—it makes breathing easier, workouts more efficient, and daily life less fatiguing. That returned energy can now be redirected into new challenges.

This is the core of the “circle of growth”:

Identify what fuels you
Direct it toward a clear, meaningful goal
Reap the benefits
Use those benefits to fuel further growth

Real Client Example

One SolCore client, Ben, started his spring with erratic energy—long workdays, little sunlight, and sporadic workouts. We focused first on his inputs: more sunlight walks, hydration, and weekly mobility sessions. His energy skyrocketed within weeks.

With that foundation, we shifted into targeted posture work and strength training. Not only did Ben reach his fitness milestone (a pain-free 10K), but his renewed energy spilled over into better focus at work and more time outdoors with his family. His “spring cycle” hasn’t stopped—he’s still growing, season after season.

Why Spring Works

From a science perspective, longer daylight hours affect your circadian rhythm—boosting serotonin, improving mood, and often making activity more appealing. Warmer temperatures loosen fascia and muscles faster, prepping you for safe, deeper movement.

But the deeper reason? Spring invites intention. Nature shows you exactly what happens when energy is combined with direction: growth you can see and feel.

If you’re ready to step into that growth cycle with a plan tailored to your fascia, posture, and movement needs, we can help.

Get started today with a consultation. We’ll help you harness spring’s energy, focus it on what matters most, and create changes that last beyond the season.

Check out the HOLISTIC EXERCISE AND FITNESS PROGRAM to start building your own cycle of sustained health and fitness growth.

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

Find out more @

Apr 06 2023

Success Is a Decision

People love to repeat the phrase, “Success is a journey, not a destination.” It’s true, but it’s incomplete. Success is also something much more immediate, much more personal: a decision.

This truth applies across every dimension of life—whether you’re working to correct a postural issue, build lifelong mobility, improve athletic performance, get out of chronic pain, advance your career, or strengthen your relationships.

In my decades of coaching, from Santa Fe locals in group classes to online clients around the world, I’ve seen it hundreds of times: the real turning point isn’t when a program starts or when the big results arrive. It’s when someone finally decides—deep down—that they are going to make this happen.

What “Success Is a Decision” Does NOT Mean

Before we dig into what this mindset looks like, let’s turn over a few myths:

You don’t get what you want by waiting for it to happen.
You don’t get what you want by hoping someone else gives it to you.
You don’t get what you want by quitting when things get difficult or progress is slower than you’d like.

Those approaches are passive. They depend on luck, external motivation, or flashes of inspiration that can disappear the moment stress or doubt show up.

Real success is active, owned, and deliberate.

The Three Commitments That Create Success

In health and fitness—especially in the fascia- and osteopathy-based programs we run—success tends to follow a very specific pattern of commitment.

1. Understand Your Motivations

Surface goals aren’t enough. “I want to lose weight” or “I want to feel better” might get you started, but deep, lasting motivation comes from knowing why these goals matter.

Maybe it’s:

Being able to hike with your spouse without pain
Staying strong and mobile enough to travel in retirement
Avoiding the limitations a parent or grandparent experienced

When the “why” is strong, it becomes fuel for every decision that follows—whether it’s drinking water instead of soda, showing up to a class, or doing your home program before bed.

2. Set Aligned, Informed Goals

Successful people do their research. They know the difference between flashy trends and time-tested methods. They ask for help from professionals, and they choose a plan that fits their body’s needs.

That might mean:

Choosing corrective exercise before high-impact training
Prioritizing posture and mobility before loading more weight
Following a progressive structure like the [HOLISTIC EXERCISE AND FITNESS PROGRAM], which integrates fascia care, strength, flexibility, and recovery

By aligning goals with reality—and with your body’s readiness—you remove major sources of frustration and injury.

3. Commit—And Keep Committing

Here’s the part most people misunderstand: Decision isn’t a one-time event. It’s something you continually reaffirm.

On days when you’re tired, busy, or unmotivated, you’ll be tempted to let the decision slide. That’s when you quietly repeat it to yourself: I’ve chosen this. I own this. I’m still doing this.

From a coaching standpoint, this repeated commitment is where transformation happens. Your fascia doesn’t remodel in a week. Strength, mobility, and postural corrections take consistent, repeated inputs. Every “yes” you say to your plan stacks, layer by layer, into the results you want.

Why Talent, Luck, and Hope Aren’t Enough

Sure, they help. But talent without hard work leads to inconsistency. Luck without preparation fizzles. Hope without action is just a feeling.

Even the rare individuals who seem “naturally” gifted succeed because they combine their advantages with planning, persistence, and discipline.

They:

Create systems for training and recovery
Track their progress and make adjustments when needed
Accept that discomfort and mistakes are part of the process
Stay “above” their emotions—using them for awareness, not as a reason to quit

The Champion’s Mindset

A champion’s mindset isn’t about arrogance or perfection. It’s about perspective. Champions know:

Doubt will show up, and it doesn’t mean stop.
Small, consistent improvements matter more than one big breakthrough.
Process goals—like completing three movement sessions a week—often matter more than outcome goals, especially at the start.
Emotions are feedback to manage, not commands to obey.

This mindset is essential for the kind of deep physical change we work on at SolCore—like reversing chronic movement patterns or opening tissues that have been tight for decades.

Success in Health Means Playing the Long Game

Biotensegrity, fascia remodeling, and neuromuscular re-education all require time. Sometimes weeks, sometimes months. In this way, health is like nature: you can’t rush a plant to grow faster by yanking at it. You give it the right conditions, over time, and let the process work.

The decision to succeed is what keeps you showing up for those conditions—even when you can’t see the results yet.

Client Story: Maria’s Turning Point

Maria came to me with years of hip and lower back discomfort. She’d tried workouts before but always dropped off after a month or two. This time, she decided it would be different.

Her “decision moment” came after we talked about her real motivation—being able to play with her grandkids without fearing pain or stiffness. Armed with that why, she chose to follow my program fully: showing up to semi-private sessions twice a week, hydrating daily, and practicing her home stretches.

There were setbacks, weeks when progress felt slow. But she kept reaffirming her choice to succeed. Six months later, not only was she pain-free, but she was hiking again for the first time in years.

Turning Decision Into Daily Action

Here’s how you can apply this same principle:

Write your goal and your “why” — put it where you see it every day.
Choose one or two specific behaviors that directly support that goal.
Decide to do them—and do them, even on low-motivation days.
Track your wins weekly, not just your setbacks.
Get coaching and accountability to help you stay on course during inevitable dips.

Remember: Success Is Many Decisions

While there’s a first “line in the sand” moment where you commit, success is sustained by countless small choices afterward. Drink water instead of soda. Do your stretches before bed instead of skipping them. Go to your class even if it’s raining.

Each decision reinforces the identity of someone who follows through. And that identity creates results.

If you’re ready to stop waiting and start deciding, we can help. The HOLISTIC EXERCISE AND FITNESS PROGRAM is designed to support that decision—with expert assessment, a progressive plan, and ongoing guidance to make every next “yes” easier.

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

Find out more @

Apr 06 2023

What Are Your Daily Non-Negotiables?

Some days spin out of control before you’ve even finished your morning coffee. True for you too? You start with the best intentions—fitness class on the calendar, a fridge full of veggies, a commitment to make time for your body and mind. Then life barges in: work deadlines, family stuff, traffic, unexpected tasks. Suddenly, the healthy lunch gets swapped for something quick, and your movement plan is set aside “just for today.”

This used to happen to me a lot more often before I implemented my “Sacred 3”—a short, fiercely-guarded list of non-negotiable daily habits. These little anchors don’t require perfection or hours of time, just unwavering commitment, no matter what the day brings.

What Are Daily Non-Negotiables?

Daily non-negotiables are the bare-minimum habits you protect no matter how busy life gets. They’re the small actions that, over time, move you forward—holding back the chaos of busy weeks and stressful moments.

For me, “non-negotiable” means no excuses, no skipping, even on days when everything else feels like it’s slipping. Miss a workout? Yes, sometimes. Miss a Sacred 3? Not a chance.

Why Choose Only a Few?

Willpower is finite. Decision fatigue is real. Research shows that sticking to a handful of deeply-ingrained habits is much more sustainable than aiming for a huge “to-do” list that collapses under daily pressure.

Your non-negotiables are your baseline. Even if everything else drops off for a day, you’ll know you still did something positive for your health, your mind, or your resilience.

How to Choose Your Sacred 3

Start with Awareness.
List all the healthful actions you do or wish you did daily: movement, hydration, gratitude, posture checks, meditation, mindful eating, mobility practices, etc.
Get Realistic.
Look back over last week or month. What kind of “unexpected” disruptions tend to pop up in your life? Accept that they’ll be back. Your 3 need to survive the messiest, longest, most unpredictable days.
Choose 1 to 3 that truly matter.
Don’t pick what sounds best—pick what’s most meaningful, effective, and realistic for you. They might be:

Drinking enough water
- Walking outside every day, even for just 10 minutes
- Five minutes of deep breathing or body scanning
- Eating one serving of vegetables at lunch
- A short daily stretch or posture reset
- Naming something you’re grateful for

Write them down.
Put your list somewhere visible: on your phone, bathroom mirror, kitchen counter.
Defend them with passion.
Treat these habits as sacred. Don’t negotiate with yourself; don’t rationalize skipping; don’t wait for the “perfect” day to begin.

The Power of Simplicity

Consistency over complication wins every time. It’s not about making your daily routine hard—it’s about making it automatic. The “Sacred 3” concept works because it’s:

Simple to remember and execute
Strong enough to keep you grounded on tough days
Flexible—if you travel or your calendar explodes, these habits stay intact

Real-Life Example: Sacred 3 in Action

A SolCore Fitness client, Damon, was struggling with a sense of overwhelm. Every time life got hectic, his workouts vanished, meals fell apart, and his mindset spiraled. Together, we built his Sacred 3:

Drink 40oz of water by lunch
Spend three minutes each morning on thoracic mobility
Write down one thing he’s grateful for before sleep

After one month, Damon reported fewer days lost to stress spirals and better focus during the rest of his training. His numbers in the [HOLISTIC EXERCISE AND FITNESS PROGRAM] started to climb—not because of heroic effort, but because steady daily habits built confidence and momentum.

What If Your Day Still Falls Apart?

Life happens. You’ll still have those days where everything feels out of control. That’s exactly when your Sacred 3 matter most. On those days, doing these few things gives you a sense of agency and self-trust—you kept your promise, no matter what else slipped.

Over time, you’ll notice something: the more days you honor your non-negotiables, the less often chaos derails your entire plan. Instead, you’ll ride through the wildest seasons with your foundation secure.

Examples to Get You Started

Hydrate as soon as you wake up (before coffee or breakfast)
Stand outdoors for five minutes, even if it’s just on the porch
Five deep breaths when you’re stopped at red lights
Five-minute mobility flow in the evening
Eat a portion of greens or veggies at every lunch
Text a friend or loved one simply to check in

But don’t let my list dictate yours. The “right” Sacred 3 are the ones you will actually do.

The SolCore Perspective

Holistic health and resilience are built from the ground up. When you give your body and mind steady, daily inputs—whether it’s hydration for your fascia, sunlight and breath for your mood, or intention for your mindset—you’re honoring the same principles we teach in every [HOLISTIC EXERCISE AND FITNESS PROGRAM]: consistency, adaptability, and self-awareness.

Call to Action

Ready to anchor your days and see real progress? Start with your Sacred 3. And if you want support building the rest of your habits—so you can thrive through every season—ask us about the [HOLISTIC EXERCISE AND FITNESS PROGRAM].

Create your list. Post it where you’ll see it. Protect it fiercely. Over time, this one decision will change everything else.

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

Find out more @

Mar 31 2023

What’s Your Big, Unrealized Dream?

I believe in dreams.
And here’s the thing—they’re not just about the dreaming. They’re about the doing.

If you’ve carried a big, unaccomplished dream around for years—maybe even decades—what’s really been holding you back? Is it time? Confidence? Fear? Not knowing where to start?

The truth is, the gap between where you are now and living that dream is made up of a million small decisions, consistent actions, and a deep willingness to keep going when it gets uncomfortable.

So, here’s the challenge: decide that your dream is not only possible, but inevitable.
From this moment forward, treat it not as a “what if” but as a “when.”

In my work coaching people to move without pain, build real strength, and regain vitality they thought was gone forever, I’ve seen that the turning point is almost always the same. It’s when they stop toying with the dream and start actively pursuing it.

Here’s how to do that for yourself in five powerful steps.

1. Dream Big – REALLY Big

Give yourself permission to think without limits. Put aside the voice in your head that tries to calculate what’s “realistic” before you’ve even dared to imagine it.

Daydream without judgment.
Write in your journal.
Meditate or pray.
Let your thoughts wander during a long walk or while sitting in the sunshine.

This stage is about possibility, not practicality. Don’t shrink the dream because it scares you. In fact, if it feels a little scary, you might be on the right track.

In fitness, I’ve had clients start by thinking their goal was simply to “feel a little better.” After some open dreaming, that small goal transformed into “hike the Inca Trail” or “compete in masters swimming” or “travel the world without fearing physical limitations.”

Let yourself imagine without restriction.

2. Get Real – Ground the Vision

Dreaming is the spark, but if you leave it there, you’re just holding an unlit firework. The next step is to anchor your vision in reality—your values, your current life, and the steps actually required.

This doesn’t mean lowering your standards. It means turning vague ideas into achievable, strategic targets.

Ask yourself:

Why does this matter to me?
How will my life be different if I achieve it?
Does it align with my core values?
What constraints (time, resources, health) do I have to work with—and how will I navigate them?

Without that grounding, the dream stays an airy “someday.” With it, you now have a compass.

3. Make a Plan – One Bite at a Time

The old joke asks, “How do you eat an elephant?” One bite at a time.

Break your dream into digestible, measurable milestones. If your dream is to run the Boston Marathon, start by researching qualification standards and building a sustainable training schedule. If your dream is to be pain-free and active again, start by identifying and correcting the obstacles—maybe it’s posture, fascia tension, nutritional support, or daily habits.

We do this exact process in the [HOLISTIC EXERCISE AND FITNESS PROGRAM]:

First, evaluate where you are now.
Then, structure small, logical steps that build on each other.
Each step is clear and measurable, so you can check off wins along the way.

The plan turns “someday” into “starting now.”

4. Do Your Research – Learn, Adapt, and Anticipate

Often, once you start exploring your dream, you’ll discover helpful variations or adjustments that make it even more powerful—and more achievable.

Research might include:

Talking with people who’ve already done what you want to do.
Learning what pitfalls or roadblocks they faced (so you can navigate around them).
Understanding the rules of the game—whether it’s a sport’s qualification standards, the requirements of a license, or the prerequisites for a career shift.

And here are two critical pieces most people avoid:
💥 Acknowledge fear. It will show up—fear of failure, fear of success, fear of looking foolish. Naming it reduces its power.
💥 Anticipate setbacks. No dream worth having is a straight-line climb. Mentally rehearsing how you’ll respond to struggles builds resilience.

5. Put in the Work – Consistently

Dreams don’t materialize just because you “really want it” or you’re “thinking positively.” They require effort—often long-term, often unglamorous effort.

This is where most people drop off, because it’s not about inspiration anymore; it’s about execution.

Commit to:

Showing up for your plan even when motivation is low.
Repeating foundational movements, habits, or practices until they become automatic.
Tracking your progress to stay motivated and make adjustments.

Remember, fascia doesn’t remodel overnight. Endurance doesn’t build in a week. Mobility, strength, and resilience are the product of many small, consistent inputs over time.

6. Enlist Support – Build Your Dream Team

Every major dream benefits from community. Surround yourself with people who believe in your vision, encourage your progress, and—importantly—hold you accountable.

That might include:

Family and friends who genuinely want you to succeed
Mentors or role models who’ve already walked the path
Coaches who can shorten your learning curve and prevent costly mistakes
A peer group with similar goals to share the wins and the struggles

In our programs, I’ve seen clients multiply their progress just by being around others who are also committed to change. Energy and momentum are contagious.

Real-World Example

Take Lisa, one of our members. Her dream was to return to long-distance hiking after years of recurring knee pain. At first, she saw this as unlikely—”I’m too far gone,” she said. But by daring to dream, grounding it in a real-world plan, breaking it into smaller movement-based goals, doing the necessary fascia and posture work, and staying consistent, she’s now booked a hiking trip through Patagonia next year.

Her comment to me last week summed it up: “The dream was always there. The difference was deciding it would happen.”

The Dream Cycle: From Vision to Reality

Think of achieving your dream like the training cycle we use at SolCore:

Envision → 2. Assess → 3. Plan → 4. Execute → 5. Adapt → 6. Maintain → 7. Evolve

Each loop through the cycle takes you higher. Whether you’re restoring movement, mastering a skill, or aiming for something grand in your personal life, the cycle is the same.

Call to Action

So, what’s your big, unrealized dream?
Are you ready to stop only dreaming and start doing?

Let’s create the conditions for success—just like we do for your body with the [HOLISTIC EXERCISE AND FITNESS PROGRAM]. I’ll help you map the steps, stay on course, and turn your dream from “someday” into reality.

The moment you decide, the path begins.

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

Find out more @

Mar 29 2023

Not Your Problem: Why Other People’s Opinions Don’t Belong in Your Health Journey

Have you ever noticed that the moment you make a positive change, there’s always someone ready to rain on your parade?

You get a new haircut and someone says it’s too short.
You buy a new car and someone tells you it’s overpriced.
You start eating healthier or exercising, and someone insists “that diet doesn’t work” or “you’re going to hurt yourself.”

Sometimes, it can feel like everything you do comes with a side of unsolicited criticism. And while part of that might just be human nature—including our tendency toward skepticism—it’s also a trap you can choose to step out of.

Because here’s the truth: When it comes to your health and fitness goals, there is only one opinion that matters—yours.

Once you accept this, it becomes extremely freeing. Let’s break it down.

Why People React Negatively to Your Changes

Most people’s negative comments have much less to do with you and much more to do with them. These reactions often come from:

Insecurity: Your progress shines a light on what they’re not doing for themselves.
Fear of change: If you change, it can disrupt the “comfort zone” of relationships or habits they’ve come to expect.
Projection: They share their personal doubts and past failures, not universal truths.
Habit: Some people just have a reflex to point out the downside of everything.

From a coaching perspective at SolCore Fitness, I see this frequently when someone begins a new [HOLISTIC EXERCISE AND FITNESS PROGRAM]. Friends or family—often well-meaning—warn them it’s “too much” or “won’t work.” These comments are often rooted in misinformation or resistance to the idea that better health requires commitment.

Why You Shouldn’t Take it Personally

If you’ve ever heard the physics principle, “For every action, there is an equal and opposite reaction,” you can apply it here. The “reaction” to your positive change isn’t necessarily an accurate mirror—it’s just movement in the opposite direction.

Taking it personally twists you up inside and steals emotional energy you could be using to stay consistent with your goals. Your fascia doesn’t care what anyone else thinks—it responds only to your consistent, intentional movement and care.

When Their Opinion Might Matter

There’s one big exception: if your personal change directly affects someone else’s safety, well-being, or shared responsibilities, their input may be valid. For example:

Adjusting your household food budget could affect your family.
Changing your schedule drastically might impact family duties.
Training for an event could require conversations about time and commitments.

Outside of those areas? Their disapproval is their problem to manage, not yours.

How to Build a “Not Your Problem” Mindset

1. Get Clear on Your “Why”

The stronger your reason for pursuing your health goal, the easier it is to ignore outside noise. Is it to move without pain? Be more active with your kids? Reverse years of wear and tear? When you know your why, other opinions lose their power.

2. Choose Evidence Over Opinions

If someone says, “That stretching program won’t work,” but your posture feels better, your back pain has decreased, and your strength is improving—whose data should you trust? Your lived experience is more reliable than their unsupported judgment.

3. Practice Boundary Statements

You don’t have to debate or justify your decisions. Simple responses like:

“This works for me, thanks.”
“I appreciate you caring, but I’m committed to this.”

These keep the conversation from turning into a tug-of-war.

4. Surround Yourself with Supportive Voices

Build a circle of friends, workout partners, or coaches who encourage your growth. As you’ll experience in the [HOLISTIC EXERCISE AND FITNESS PROGRAM], being around people who speak the same “health language” gives you momentum—and insulation from critics.

A Real-World Example from SolCore

A client of mine, Mark, started a posture and mobility program after years of lower back tension. Within a month, coworkers began joking about his “strange stretches” during breaks. In the past, Mark admitted, the teasing would have made him quit.

But this time, he was anchored in his goals: avoiding surgery and enjoying hiking again. He politely deflected comments (“It’s working—my back feels better than it has in years”), and stayed the course. Six months later, those same coworkers were asking him for advice. That’s the power of not letting other people’s discomfort derail your path.

What Happens When You Keep Chasing Approval

If you linger in the trap of trying to please everyone:

Your decisions become inconsistent, pulled in multiple directions.
You waste time overexplaining or defending your choices instead of doing the work.
Progress slows because you’re acting from avoidance instead of intention.

Over time, this can create resentment toward both yourself and the people you’ve let sway you.

Choosing Yourself—Every Time

Choosing your health might make others uncomfortable, but you are not responsible for managing their feelings about your choices. You ARE responsible for your own well-being.

When people criticize:

Pause, breathe, and remind yourself of your why
Consider if there’s any constructive insight hidden in their words
If not, let it pass without taking it on as your burden

The Takeaway

In life—and especially in fitness—you will always encounter voices telling you what won’t work, what you should change, or how you should be doing it “their way.”

When it comes to your body, health, and future capabilities, those voices don’t get a vote unless you invite them in. The only one with a permanent seat at the table is you.

If you can internalize this truth now, you’ll free up massive amounts of energy, keep your consistency intact, and enjoy your results without guilt.

Call to Action

Are you ready to put your health first and keep it there—no matter what anyone else thinks? The [HOLISTIC EXERCISE AND FITNESS PROGRAM] is built to help you stay focused, committed, and confident while making progress that speaks louder than words.

Decide today that your results belong to you, and you don’t have to apologize for them.

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

Find out more @

Ready to feel  stronger and pain free?

Quick menu

Company

Contacts

Address:

Email:

Phone: