Mind-body connection

Mar 25 2023

Your Best Investment Is … YOU!

Growing up, most of us were told to value generosity, to put others first, to give freely. And for good reason kindness, empathy, and thoughtfulness shape healthy families and strong communities.

But what about the lesson no one really taught us: that investing in yourself isn’t selfish? In fact, it’s a requirement for a healthy, meaningful, and energized life.

Are You “Over-Taught” to Give?

There’s a fine line between thoughtful giving and self-neglect. Many high-achievers, parents, business leaders, and caregivers wake up one day and realize that the very habits that made them “good people”—always giving, always serving—have left little left for themselves.

You rush to meet every need for family and friends but leave your own exercise, nutrition, or sleep for “when there’s time.” You pay for music lessons or gym memberships for others, then scrimp on your own growth and health. Eventually, the tank empties—physically, emotionally, and even spiritually.

Truth bomb: You can’t give from an empty cup.

Self-Care Is Not Selfish It’s Adulting

Caring for yourself is not self-indulgence; it’s self-respect and adult responsibility. The body and mind are adaptive systems—if you neglect their needs, eventually something will break down.

What does self-investment look like?

Scheduling (and protecting) time for your [HOLISTIC EXERCISE AND FITNESS PROGRAM], even when work is busy.
Spending real money on expert coaching, therapy, or quality food that restores you, not just “making do” with leftovers or whatever’s on sale.
Saying “no” to non-essential commitments so you have “yes” available for your needs.
Setting aside moments for rest, spiritual practices, movement—without guilt or apology.

Remember, you are not being selfish when you prioritize your health. You are honoring your primary responsibility: to steward your own body, mind, and capacity for living.

Every Dollar (and Minute) Spent on Health Is Multiplied

Let’s get practical. We’ve all been taught to value investments—real estate, retirement plans, education for our kids, experiences for our families. All worthwhile.

But here’s the catch: those investments pay dividends only if you’re healthy enough to enjoy them.

The cost of neglecting your health—skipped checkups, unused gym memberships, years of sedentary living—shows up later with high interest:

Chronic pain and inflammation
Diminished mobility or energy
High healthcare bills
Regret over missed memories or adventures

Conversely, every dollar you invest in quality coaching, movement, fascia-focused therapy, or nutritious food is returned tenfold in energy, reduced pain, stress resilience, and years added to your “prime time”.

Your Daily Actions Build Your “Life Account”

It’s not just about money, either. Every positive action is a deposit in your “life account”—and negative choices are a withdrawal.

Choosing water over soda
Stretching instead of scrolling
Investing thirty minutes in movement, even when busy
Opting for an hour of quality rest instead of more to-do’s

Over time, these micro-decisions add massive compound interest.

What Are You Really Valuing?

Look at your calendar and bank statement. Where your money and time go tells the truth about your priorities. If your future health and happiness aren’t making the cut, it’s time to reorder—even (and especially) if you’ve been over-giving to others.

Trick question: What could possibly be more valuable than your health?
Correct answer: Nothing. Your health is the root of everything else—your ability to give to others, to chase dreams, to recover from setbacks, to enjoy the life you’re building.

Real Client Story: Jenny’s Turnaround

Jenny, a longtime client at SolCore, spent years putting everyone else’s needs first. She drove her kids to activities, led PTA projects, managed family finances, and worked part time—leaving her own health “for later.” It took a persistent back pain and a close friend’s illness to push her finally to invest in a [HOLISTIC EXERCISE AND FITNESS PROGRAM].

Within weeks, as she carved out real time (and yes, money) for herself, Jenny noticed not only better movement and less pain, but improvements in her energy, mood, and ability to be present for her family. Her only regret? “I wish I had learned to see myself as worthy years ago. Everything else is better when I put myself on the priority list.”

How to Shift from Self-Neglect to Self-Investment

Audit your current investments: What are you spending time and money on? What does it actually deliver in terms of well-being and energy?
Reframe self-care as stewardship: You are the only person who can build, protect, and enjoy your body. No one else can do it for you.
Block out time and budget for YOU: Schedule your movement, therapy, meal prep—just like you’d schedule a doctor’s visit or kids’ lessons.
Ignore the guilt: The urge to people-please is powerful but misplaced. Remind yourself: better you = better for everyone around you.
Track small wins: Every healthy action is a deposit. Watch your “life balance” grow.

Your Legacy Is Your Health

No investment pays off like the ability to live, move, give, and love—pain-free, with all your energy, for as long as possible. Want to support your loved ones in the future? Show up as your best self, now.

Call to Action

What’s one way today you can invest in your health?
What would your life (and family) look like if you started treating health as Priority #1?
Let us help you start: the [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed to support your growth, longevity, and most valuable ambitions—because nothing is more precious than you.

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

Find out more @

Mar 21 2023

How to Slow Down Time and Savor Your Life

Wow didn’t it feel like the holidays were just here? Suddenly, the calendar says March, spring is arriving, and the pace of life doesn’t seem to be slowing down.

If time often feels like it’s slipping through your fingers, you’re not alone. Between work deadlines, family responsibilities, and the constant pull of notifications and to-dos, it’s easy to go on autopilot. The days blur together, and before you know it, seasons, years, and even entire decades have passed.

But here’s the thing: you can make time feel fuller. With just a few intentional habits, you can slow down your perception of time, feel more present, and make sure you’re living a life that’s richer—not just faster.

These are the same principles I teach in the [HOLISTIC EXERCISE AND FITNESS PROGRAM]—because in both health and life, awareness + consistency + intentional planning is what transforms outcomes.

We live in a digital-first world, but sometimes the most effective tools are the simplest.

While phone calendars are convenient for setting reminders, they often keep you zoomed into the day or week. A paper calendar or wall planner offers something different:

A panoramic view of weeks and months ahead
A daily visual reminder that “two months away” isn’t very far
Physical interaction—writing things down deepens memory and commitment

In health and fitness, visibility matters. Just as tracking workouts improves compliance, mapping out your time in a tangible way reinforces the reality that days and weeks are valuable resources.

Pro Tip: Use your paper calendar to block non-negotiable activities—like movement sessions, self-care routines, or family events—so they aren’t edged out by “urgent” but less important tasks.

2. Set Small Goals That Lead to Bigger Dreams

Long-term goals are essential. But the path to them must travel through smaller, achievable milestones—ones you can celebrate regularly.

These could be:

Signing up for a local 5K to ignite your workout routine
Fitting into a favorite outfit comfortably by a specific month
Saving a set amount towards a dream vacation
Completing one month of mobility work without missing a session

Your brain craves accomplishment. Hitting milestones activates your reward system, increasing motivation and cementing new behaviors into habits.

In fascia-focused training, for example, you won’t see total transformation from a single ELDOA session—but a month of consistent practice can loosen tight joints, improve posture, and make you feel decades younger. Celebrating that progress boosts your resolve to keep going.

3. Plan for Joy

We often plan for work, chores, and errands—but joy gets squeezed into “whatever’s left.” Make joy a priority by putting fun and meaningful events directly into your calendar.

That could mean:

Booking vacations early, so you can savor the anticipation
Scheduling dinners with friends instead of pushing them off for “when things slow down”
Enrolling in a class or workshop that excites you

Anticipation is powerful—research shows looking forward to something enjoyable actually increases happiness in the days or weeks before it happens.

4. Welcome the Passage of Time

Let’s be real: no one can stop the clock. But you have a choice in how you experience each passing year.

You might sometimes long for a previous age, resent changes in your appearance, or wish you could go back. Instead, reframe aging as something to be embraced:

Every year you’ve lived is proof of resilience and growth
Your current body, mind, and life are the only ones you can inhabit—why waste today longing for yesterday?
Maturity brings clarity that youth rarely offers

From a coaching perspective, I’ve seen clients in their 50s, 60s, and beyond hit strength and mobility levels they never achieved in their 20s—because now, they’re intentional.

Whatever age you are is infinitely better than the past—because it’s yours to live right now.

5. Cherish Rituals and Holidays

Rituals keep us connected—to loved ones, to our cultural or spiritual heritage, and to ourselves.

Participating in traditions, whether that’s annual holidays, seasonal hikes, family dinners, or reflective practices, creates emotional “anchors” in time. They give life rhythm and meaning.

Don’t underestimate the power of marking special days, even in small ways. They remind you that life isn’t just a straight line from one task to the next—it’s a collection of moments worth pausing for.

6. Focus on What Successful People Do

Many high-performing people—whether in fitness, business, or personal happiness—share common habits:

They exercise and eat nourishing food consistently
They read, learn, and keep their minds engaged
They volunteer or give back in meaningful ways
They actively enjoy hobbies that rejuvenate them
They cherish time with loved ones
They refuse to measure themselves against others

By following these examples, you shift your focus from comparison (which drains you) to personal growth (which energizes you).

7. Be Kind to Yourself When Life Gets Messy

Even with the best planning, setbacks happen—illness, disappointment, bad news. The seasons of life won’t all look the same.

When these moments come:

Accept them without turning against yourself
See them as temporary dips, not defining failures
Adjust your plans with flexibility, not shame

Consistency in life (and in programs like the [HOLISTIC EXERCISE AND FITNESS PROGRAM]) isn’t about perfection—it’s about coming back after being knocked off course, again and again.

A Coaching Perspective on Time and Presence

In my own coaching journey, I see time as both finite and flexible. We can’t add hours to a day, but we can stretch the experience of those hours with full attention.

When a client truly engages in a fascia-focused session—feeling each posture, sensing the change in their tissues—they’re not just “getting exercise done.” They’re slowing time in that moment by inhabiting it fully.

This is the same in life. The more present we are, the longer and richer our days feel.

Call to Action

Spring is a season of renewal and clarity. As you look toward summer—and even next year—ask yourself:

What experiences do I want to anticipate?
What small goals will make me proud along the way?
How can I be more present in this day, right now?

You have the power to make every month count. The [HOLISTIC EXERCISE AND FITNESS PROGRAM] can help you align your time, your energy, and your health so each season builds toward your goals instead of slipping by unnoticed.

Live fully. Move intentionally. And make time serve you.

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

Find out more @

Mar 11 2023

You Get Out What You Put In: The Real Path to Your Health and Fitness Goals

In all my years of coaching, there’s one truth that applies across the board—whether in fitness, career, relationships, or life: you get out what you put in.

It sounds obvious, but it’s where most people get stuck. They have a genuine desire for change—better health, less pain, more strength, more mobility—but they treat that desire like it’s enough on its own. They dabble in random workouts. They jump from fad diet to fad diet. They hope for transformation but never take the steps to make it truly possible.

The result? Frustration, stagnation, and often, regret.

Let’s talk about what it really means to get out what you put in—and how to apply this philosophy so your health and fitness ambitions finally move beyond wishful thinking.

Step 1: Flesh Out Your Desire

The first step is knowing what you really want—not just “I want to be healthier” or “I should work out more.” Those are vague ideas.

Instead, get specific:

“I want to hike without knee pain by summer.”
“I want my posture to improve so I’m not rounding my shoulders at my desk.”
“I want to build enough core strength to support my lower back for daily activity.”

Why? Because without clarity, you can’t create an effective plan—and your brain lacks the focus to stay on course.

In the [HOLISTIC EXERCISE AND FITNESS PROGRAM], we start every client with this kind of goal clarification. It’s the difference between wandering around the gym trying machines and doing targeted fascia-based exercises with a purpose.

Step 2: Choose the Right Actions for Your Goal

Once you know what you want, you need to choose the appropriate steps to get there.

Too many people try to skip this step or fill it with random activity:

They want spinal mobility but spend most of their workouts on stationary cardio
They want to fix joint pain but ignore the fascia and postural pattern causing it
They want strength but focus on high-intensity work their tissues can’t yet support

The truth is, the right actions are rarely random. They are precise, structured, and non-negotiable.

Think of it like gardening. If you want tomatoes, you don’t plant whatever seeds you find in the shed and hope. You plant the right seeds, in the right place, at the right time—and care for them with consistency.

Step 3: Avoid the “Randomness Trap”

Without a plan, you’re leaving your results up to chance—whatever the “universe” throws your way, as I like to say. And in fitness, “random” usually leads to:

Lack of progress because inputs don’t match your goals
Overuse or injury from applying too much stress in the wrong way
Growing frustration from “working hard” with nothing to show for it

This is why hopping between viral TikTok workouts or YouTube routines can be dangerous. They’re not bad in themselves—but they’re not built for you.

Step 4: Understand the Frustration Cycle

Here’s what often happens:

You feel a strong desire to change—maybe stronger than ever before.
You try to act, but without a focused plan.
Progress is slow or nonexistent.
You get frustrated because the desire is still there but you’re no closer to the goal.

This mismatch between wanting and achieving doesn’t just make you impatient—it can sour your whole experience of health and fitness.

In my coaching, I emphasize that this frustration isn’t proof you can’t succeed—it’s a signal you need better direction and consistency.

Step 5: Frame the Work Properly

You should never see your training, nutritional discipline, or mobility work as “torture.” That mindset will kill your commitment and enthusiasm.

Instead, view your plan as:

The vehicle to your goal
A system that removes guesswork
An investment that’s for you, not against you

Even the challenging parts become easier to handle when you connect them directly to your deeper goal. A corrective posture exercise might be uncomfortable, but if you know it’s the key to hiking without back pain, it feels meaningful.

Step 6: Commit to the Program

Once you know what you want and have the right plan, the rest comes down to this: work your program.

Show up. Put in the reps. Keep the promises to yourself even when you’re tired, busy, or not “feeling it.”

This doesn’t mean going to extremes—it means showing consistent respect for the process. Skipping corrective exercises for weeks and then expecting your fascia to remodel is unrealistic; the tissue learns only from repeated, intentional input.

Step 7: Responsibility is Power

In the end, it’s your responsibility. If you invest the time, money, attention, and energy into your health, you’ll see the return. If you don’t, you’ll get whatever default outcome a lack of action delivers—and those are rarely the results you want.

Owning that truth isn’t about guilt—it’s about freedom. Because if you’re in control of what you put in, you’re also in control of what you get out.

Real Client Example: Brian’s Breakthrough

Brian came to SolCore with chronic neck and hip stiffness. He was committed, but his approach before working with us was scattered—some gym machines, the occasional yoga class, whatever sounded good that week.

Once we clarified his goals and gave him a fascia-based corrective sequence, Brian stuck to it for twelve straight weeks. Not once did he skip a session—even when the exercises felt awkward. Within three months, his pain dropped dramatically, his posture improved, and his flexibility returned.

The difference? Clarity, the right actions, and showing up—every time.

Key Takeaways: How to Get Out What You Put In

Be crystal clear on your goals—make them specific and meaningful to you.
Choose appropriate, not random, actions that directly align with those goals.
See frustration as feedback to adjust, not a reason to quit.
Commit long enough for your body—and especially your fascia—to adapt.
Remember: responsibility for your results is yours alone.

Call to Action

Your health and fitness results are never an accident—they’re the compound interest of what you put in every day.

If you want help clarifying your goals, building the right actions, and staying accountable, the [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed to give you structure, progression, and measurable change.

Start putting in what it takes, and watch what comes back to you.

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

Find out more @

Mar 01 2023

Schedule Something to Improve Motivation: The Power of Anticipation & Goal Planning

Have you ever noticed how much more exciting life feels when you have something to look forward to? Whether it’s a long-awaited vacation, your first 5K, a family reunion, or even a weekend adventure—you feel it in your gut: that spark of anticipation that makes each day a little brighter.

It’s not just fun—anticipation is a scientifically proven way to fuel motivation, especially on the path to big health and fitness goals. When you tie your daily actions to something you truly want, your discipline stops feeling like a grind and starts feeling like progress toward something meaningful.

This is one of my favorite “tricks” for keeping the fire burning—even when a goal is months away or the results feel slow.

Why Anticipation Works

Research shows that people are happier and more likely to follow through on commitments when they have events to look forward to. Anticipation isn’t just about big rewards—it’s about creating purpose for your effort and building the connection between your present actions and your future self.

When you schedule something ahead—an event, a milestone, or a meaningful goal—you create an emotional anchor. Every step you take becomes less about duty and more about excitement for what’s coming next.

Set Vision and Milestone “Breadcrumbs”

Start with your vision. What’s the Big Moment that excites you? Maybe it’s:

Entering your first race
Booking a hiking trip with friends
Saving for a weekend getaway
Mastering a movement or exercise milestone
Reaching a health marker—like a lower blood pressure, improved strength, or pain-free mobility

Once you have that “north star,” break it down:

What milestones can you schedule along the way?
How will you celebrate when you reach each one?

Let’s say your dream is to complete a challenging hike six months from now. You could schedule mini-goals (longer neighborhood walks, local trail “test runs,” improving cardio benchmarks each month) and reward yourself for hitting each one—a new piece of gear, a meal at your favorite place, or simply an intentional reflection on your progress.

Make Your Goals S.M.A.R.T and Track Them Visually

S.M.A.R.T goals (Specific, Measurable, Achievable, Relevant, Time-bound) help you avoid “random acts of doing” and instead channel your effort with purpose.

Write your ultimate goal (“run my first 5K on July 1st”)
Set milestone goals (“run 2 miles by April 1st,” “complete three training sessions weekly”)
Schedule them in your calendar
Celebrate wins—big and small

Use a paper calendar, vision board, or digital tracker—whatever helps you see the progress. The point is to keep your goal top of mind, igniting daily action.

Harness the Power of Reward

Dopamine the “motivation molecule” spikes when we anticipate rewards. You can hack this biology:

Give yourself real rewards for important milestones: new gear, a massage, a fun outing, a personal treat (not always food!)
Let each step feel like a mini-victory, not just a box checked off

This cycle—set goal → work for goal → enjoy goal—becomes self-perpetuating.

Don’t Let Setbacks Diminish Your Momentum

Anticipation shouldn’t collapse after a setback; it should inspire problem-solving. Didn’t hit your milestone this week? That’s normal! Adjust course, reset the next micro-goal, and keep your next reward/progress check visible.

Self-compassion, acceptance, and thoughtful adjustment are as important as perseverance on your journey.

Why This Works for All Kinds of Goals

People who are successful in health, business, and life all schedule meaningful goals, track their progress, and reward themselves along the way.

The process looks like:

Set a compelling, “look forward to it” vision
Create regular milestone checks
Reward progress, however small
Repeat, always with something future-focused on your calendar

This system doesn’t just keep motivation up—it becomes a fun, sustainable way to make your goals part of your life.

Real Client Example

One of our SolCore clients was struggling with workout consistency. Together, we set not only a six-month fitness target but also scheduled a new “mini challenge” every six weeks: a fun group hike, a personal best in mobility, then a reward for each. Far from feeling like “just another routine,” each phase became something to anticipate, and enthusiasm soared.

Bonus: Use Anticipation for Motivation in Daily Life

Plan a healthy family meal to look forward to after a long week
Block rest days or quality time on your calendar well in advance
Register for a workshop or class that excites you
Even small treats for yourself—like a new book or leisure day—count

Whatever it is, create joy and purpose you can see on your calendar.

Call to Action

Want more motivation on your fitness journey? Try scheduling a health goal along with regular milestones and meaningful rewards. Use a calendar (paper preferred!), plan out your path, track each win, and celebrate along the way.

If you want extra support—and a program that breaks your goals into motivating, milestone-driven steps the [SCHEDULE SOMETHING: HARNESS ANTICIPATION FOR HEALTH] is designed to keep your eyes (and actions) on the outcome.

What’s your next “something” you’re looking forward to? Hit reply and share your goal I’d love to hear it!

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

Find out more @

Feb 27 2023

Identify Your Mistakes to Stay on Track

A great philosopher once said:
“Those who cannot remember the past are condemned to repeat it.”

It’s a powerful reminder for daily life, especially on your fitness and health journey. Without honest awareness of what throws us off course, we’re likely to trip over the same hurdle again—and again.

So, what keeps us stuck? Sometimes it’s a self-limiting belief. Sometimes it’s the negative voice of someone else. Sometimes it’s a behavior (like that late-night grocery store temptation) that’s tripped us up before and can do it again.

The key isn’t just to acknowledge the obstacle, but to see your own role in its return. Why did it happen? What thoughts or habits let it slip back in? That’s step one for real growth.

Why Recognizing Mistakes Is So Critical

Mistakes are not evidence of failure—they’re signposts pointing you toward the real work. Most people who struggle to make progress are stuck not because they can’t change, but because they keep reliving the same mistake without ever understanding it.

Identifying mistakes (and your personal patterns) is an act of wisdom, not weakness. It means:

You’re willing to be honest about what’s not working.
You’re seeking insight, not just regret.
You’re open to learning and rewriting your story.

Common Health & Fitness Mistakes (and Limiting Beliefs)

“I was too busy to work out this week.” (But didn’t re-examine your schedule or look for small time windows.)
“I have bad genetics; getting fit is impossible.” (But you haven’t challenged your program or mindset.)
“I always fail after a few weeks, so why bother?” (This is a self-fulfilling belief—it’s time to rewrite it.)
“I just love junk food too much to change.” (But what if you could reframe and try incremental swaps?)

Patterns appear not only in what we do but how we think about what we do. If you can identify the limiting belief under your mistake, you break its spell.

How to Identify Your Limiting Beliefs and Mistakes—Step by Step

Notice the Pattern
Is there a repeat mistake or excuse that keeps surfacing? Track it for a week. Does it appear after certain triggers (stress, social situations, fatigue)?
Pinpoint the Thought
When you make a mistake or detour, what belief pops into your mind? Write it down! Getting it out in the open is half the battle. Is the belief even true? (Often it’s just a story we repeat without questioning.)
Acknowledge Your Role
We can’t always control disruptions, but owning your part is powerful. Recognize how your actions, mindsets, or avoidance contributed. No blame—just honest assessment.
Reframe and Rewrite
Once you spot the limiting belief, try to re-write it:

“I don’t have time” → “Maybe I can find 10 minutes midday—even that counts.”
- “I always fail after a few weeks” → “I’m still learning what works for me. This time, I’ll try one change and track how it goes.”
- “I can’t give up all my favorite foods” → “I can learn to enjoy one treat a day and practice moderation.”

Plan for the Next Time
Ask: What will I do differently if this happens again? What’s one action I can prep now to support myself in the future? (Example: Not bringing trigger foods home, scheduling movement breaks before work stress hits.)

Turning Mistakes Into Motivation

If you bring awareness and strategy, every mistake is a stepping stone. With each cycle, you sharpen your ability to adapt, and your confidence grows.

Remember: You are not your mistake. You are the person who learns and evolves.

Real-World Example Limiting Belief in Action

A SolCore client, Amy, struggled for years with the belief, “I’m not a morning person—I can never stick to an exercise routine.” After tracking her patterns, she realized evenings were even less reliable. Instead of shaming herself, she reframed: “I experiment with morning movement to see if smaller sessions will fit.” She started with 10 minutes before breakfast—enough to create consistency. Her self-perception shifted, and so did her results.

Questions to Guide Your “Rewrite”

When you find yourself repeating a mistake, gently ask:

Is this thought really true or just familiar?
How have I overcome setbacks in the past?
What’s something small I could do differently this time?
What would I say to a friend struggling with the same thing?

Call to Action

Mistakes only rule you if you never look them in the eye. Seek them, study them, and rewrite the story you’re telling yourself. That’s how you create lasting change.

Want a proven structure for learning, adapting, and growing? The [HOLISTIC EXERCISE AND FITNESS PROGRAM] guides you—to spot patterns, break limiting beliefs, and stay on track for good.

What limiting belief or repeated mistake have you just noticed? Hit reply and share! Let’s rewrite the story together.

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

Find out more @

Feb 25 2023

Breaking Free from Perfectionism: Fear vs. Thriving in Your Health Journey

(Gulp!) Let’s get real: I used to believe perfection was possible. Why not? If I focused all my attention and intent, surely I could get everything “just right.” That drive for perfection was almost a superpower…but also a big chunk of kryptonite.

What I didn’t see for years was how rooted that mindset was in my fear of “not being enough.” It was so deeply entrenched, I thought it was just part of my DNA. Only after life “popped me in the face” (more than once!) did I recognize that this was not an “achieve-your-best” state, but an obsessive fear state—a constant voice saying do more, be more, never stop, never feel.

The chasing never ends. You never feel at home, never really own your place in the universe, because you’re always running from discomfort, always worrying you’re not enough.

Perfectionism: Fear in Disguise

Modern research is clear perfectionism usually grows from fear of not being good enough, and it’s strongly tied to anxiety and low self-worth. Perfectionists often view mistakes as personal failures, which ramps up the fear of not measuring up and leads to “all-or-nothing” thinking, constant second-guessing, or harsh self-talk. You might even sabotage your own progress or procrastinate, waiting for the “perfect” conditions to act conditions that never come.

Instead of enjoying the journey, perfectionists feel perpetually behind, out of place, and driven to achieve just so they don’t have to feel uncomfortable. That’s not living—that’s surviving.

How Fear Shows Up In the Studio, in Life

Here’s what’s wild: This is the same trap I see in my studio. After years of coaching, I can spot—almost on sight—who’s going to move forward and who’s stuck. Fear isn’t always as obvious as nervousness or panic. Sometimes it’s in the eyes; sometimes it’s in how someone talks about their injuries or progress. Sometimes it’s in their constant search for the “right” way to do every rep (especially if they struggle when things aren’t perfect), or in their avoidance of challenging exercises that don’t come easy.

Fear shows up as:

Rigidity in routines and resistance to change
Negative “what if” thinking (“If I can’t do this perfectly, what’s the point?”)
Abandoning exercises or routines at the first sign of discomfort or imperfection
Getting stuck in self-judgment (“I never get this right,” “I’m hopeless,” etc.)

I see it because I lived it. And I know: Awareness is the only way out.

Fear Clouds Your Thoughts and Progress

Fear literally warps your perception, making you hyper-alert to imagined threats or failures—missing the small (and big) wins. When you operate out of fear, you’re stuck in a constant pattern of judgment, defense, and avoidance. It’s impossible to progress—because fear makes you see every setback as permanent and every imperfection as proof that you don’t belong.

From Fear State to Thriving State

Recovery from perfectionism isn’t about “lowering your standards.” It’s about pursuing the best version of yourself from a place of self-compassion, curiosity, and growth instead of obsessive control and self-punishment.

Here’s how you do it:

Spot the Pattern

Notice when fear, rigidity, or over-control takes over.
- Ask: Am I chasing growth, or am I running from discomfort?
- Journal your thoughts—awareness brings choice.

Challenge Perfectionist Thoughts

Perfectionist thinking sounds like, “If it’s not perfect, it’s a failure.” Challenge it!
- Ask, “Is that really true?” or “What if making a mistake is simply a step forward?”
- Remind yourself: progress, not perfection, is what brings transformation.

Practice Imperfect Action

Growth comes from taking action especially imperfect action.
- Allow yourself to try, fail, learn, and try again. The best athletes, business leaders, and happiest people all have “oops” moments then they move on.

Find Your Why and Accept Yourself

Fear of “not being enough” loses its grip when you connect to your purpose what matters most, and why you show up.
- Self-acceptance doesn’t mean giving up. It’s the fuel for real, sustainable achievement.

Embrace Support and Vulnerability

Share your struggles with trusted friends, coaches, or peers. Sometimes just voicing your fear takes away its power.
- No one succeeds alone. Real progress happens in community.

Turning Fear into Your Greatest Teacher

You can tell if perfectionism or fear is holding you back by asking yourself:

Do I notice similar self-sabotaging patterns, again and again?
Do I keep finding myself in the same stuck place, in different circumstances?
Do I feel “rigid”—in my thoughts, routines, or expectations?
Do I quit (or avoid) what isn’t “my strength,” instead of learning from it?

If so, welcome. You’re exactly where growth begins.

The Victory on the Other Side

Yes, it’s hard to watch someone let fear derail their progress. But it’s absolutely exhilarating to see someone face their fear, do the uncomfortable work, and come out the other side—stronger, more vibrant, more present than they ever imagined possible.

That’s the power of moving from a fear state to a growth state. Your journey side the studio and beyond won’t always be easy or clean. But it’s real, and it’s YOURS.

Call to Action

If any part of this story feels familiar, you are not alone. Perfectionism and fear may be rooted deep, but they’re patterns not destiny.

It’s awareness that gives you freedom. The next step—trying, failing, learning, and growing is how you become not just your “best self,” but your most authentic self.

Want structure and support while you move toward this state? The [HOLISTIC EXERCISE AND FITNESS PROGRAM] is built for this kind of honest, sustainable change focused on progress, not perfection. Let’s break the pattern, together.

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

Find out more @

Feb 25 2023

Identify Your Mistakes to Stay on Track

A great philosopher once wrote, “Those who cannot remember the past are condemned to repeat it.” That insight matters as much on the gym floor as it does in life.

If you keep getting off track with your health and fitness goals, it’s almost never because of a random disaster. Far more often, it’s because you haven’t brought full awareness to the patterns or beliefs that trip you up again and again.

What Really Throws You Off?

Sometimes it’s a self-limiting belief: “I always give up when it gets tough.”
Other times, it’s letting external negativity in: listening to a colleague scoff about the pointlessness of ‘trying.’
Or maybe, you’ve started to believe the pain, stiffness, or weakness in your own body is “just the way it is.”

Sure, sometimes lightning does strike—illness, an emergency, an unprecedented disruption. But repeatedly losing ground after a setback points not to life’s circumstances, but to old beliefs, emotional patterns, or unexamined habits that haven’t yet been rewritten.

Step One: Spot Your Role in the Pattern

You are not helpless. You are always, in part, a co-author in your story. The key to growth is to look back and honestly name the obstacles—and your role in creating or sustaining them. Avoid defensiveness. Approach it with curiosity and self-compassion, not blame.

Ask Yourself:

What situations or moods always precede a slip?
Do I repeat certain justifications (“I’ve had a hard day, I deserve this,” or “It’s just genetic, I can’t do anything”)?
What people, environments, or thought patterns send me down the old path?

Common Mistakes & Limiting Beliefs

“I’m just too busy to exercise” (Is that truly the case, or is it a belief you haven’t tested?)
“I have bad genetics, so it won’t make a difference.”
“Change is too hard for someone like me.”
“Pain and stiffness are just part of aging.”

These beliefs are powerful, but almost always less true than we’ve told ourselves.

How to Break the Cycle: A Practical Guide

Recognize and Name the Mistake or Belief
Be honest, not self-punishing. Write it down: “I believe that ,” or “I always get thrown off by.”
Challenge the Story
Ask: Is this really true, or just a habit of thought? What evidence might suggest it can change? What have others proven, or what have I overcome in the past?
Rewrite With Compassion and Truth
Limiting belief: “I always fail when I try to work out after work.”
Reframe: “I’m still learning what scheduling works for me. Maybe I can try morning movement, or shift my workout to lunchtime.”
Keep it concrete, real, and optimistic.
Replace With Action
New positive self-talk or specific adjustments work best. Instead of, “I’ll never stick with it,” try, “I’ve had setbacks, but every attempt teaches me what to tweak. My job is to stay curious and keep adjusting.”
Repeat the Process
This isn’t a one-and-done event! Mistakes change shape. Continue journaling, reflecting, and updating your self-understanding regularly.

How This Changes Things in Real Life

A SolCore client, Adam, used to blame being “too busy” for falling off his program. Through honest journaling, he realized he was sabotaged by the belief that self-care was selfish, so he overfilled his time with commitments. The moment he owned that belief, he began to schedule himself on equal footing with his other obligations. His success rate skyrocketed—not because life became easier, but because his story changed.

The Big Takeaway

You will repeat what you do not recognize, but with awareness comes freedom. Mistakes and setbacks are not the enemy. Complacency and unchallenged beliefs are. Look back with honesty, own your patterns, and step forward more equipped than ever.

So, what old story or limiting belief will you rewrite this week? Hit reply and share your breakthrough I’d love to celebrate it with you.

Call to Action

Ready to break out of the cycle and make lasting change? The [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed to help you recognize patterns, rewire beliefs, and build a foundation for real success physically and mentally.

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

Find out more @

Feb 13 2023

Self-Care Shows Love for Others, Too

Is self-care selfish?

Absolutely not.

But it’s easy to see why some people struggle with the concept. I hear it in the studio: “Shouldn’t I be putting other people first?” While it’s admirable to want to take care of others, here’s the truth you may not have fully considered—taking care of yourself is one of the most selfless things you can do.

When you practice consistent, meaningful self-care through movement, healthy eating, quality sleep, and stress management you’re not just fueling your own well-being. You’re making yourself more present, patient, and capable for the people who depend on you. That’s not selfish—that’s love in action.

The Oxygen Mask Lesson

Think about the safety briefing on every flight. If oxygen masks drop from the ceiling, what do they instruct you to do?

Put your own mask on first before helping anyone else.

Why? Because if you can’t breathe, you can’t help the child, friend, or fellow passenger next to you. You must protect your own functionality to offer meaningful help to others.

In life, self-care is your “oxygen mask.” Strength, mobility, presence, and patience all depend on you having enough energy, health, and clarity to share.

The Ripple Effect of Self-Care

When you take time to care for your body and mind, it doesn’t stop with you. It radiates outward.

1. You Model Healthy Behavior
Your friends, family, and colleagues notice your choices. Whether you realize it or not, you’re giving them silent permission to prioritize their own well-being.

2. You Show Up with More Energy
When you exercise regularly, eat nutrient-dense food, hydrate, and sleep well, your batteries stay charged. People feel the difference in your presence you have bandwidth for deeper conversations, more patience with challenges, and more creativity in problem-solving.

3. You Reduce Friction in Relationships
Let’s be honest: when we’re tired, stressed, or in pain, we’re more likely to snap at people or withdraw emotionally. Taking care of yourself means fewer of those disconnection moments.

4. You Can Be a Better Caregiver
If you’re supporting kids, aging parents, clients, or a community, your strength and resilience are their safety net. Self-care keeps that net strong.

The Alternative: Running on Empty

When you don’t practice self-care, the opposite ripple effect occurs:

You’re more likely to be irritable or dismissive.
You have less focus and energy to give.
Your risk for illness or injury rises, pulling you out of the very roles you’re trying to serve in.

Over time, neglecting your own health can lead to burnout, resentment, and the harsh realization that you’ve given away more than you physically or emotionally had to give.

What Self-Care Really Looks Like

Self-care is not just spa days and indulgence (though those have their place). It’s about the everyday habits that sustain both your short-term performance and your long-term well-being.

Movement: Strengthen muscles, maintain mobility, and keep fascia healthy with a structured program like the [HOLISTIC EXERCISE AND FITNESS PROGRAM].
Nutrition: Fuel your brain and body so they can meet life’s demands.
Sleep: Protect recovery time so your body can repair, and your mind can stay sharp.
Stress Management: Use breathwork, meditation, or mindful walks to clear mental clutter.
Boundaries: Know when to say “yes” and when to firmly say “no.” Time is one of your most precious health resources.

Client Story: Why Putting Yourself First Helps Everyone

One of my clients—let’s call her Marie—spent years putting her family’s needs before her own. She believed any time she took for herself was selfish. But by the time she joined us, she was constantly fatigued, short on patience, and in enough back pain that she couldn’t comfortably play with her kids.

We reframed self-care for her: It wasn’t “time away” from her family. It was time invested to be a better, more joyful part of her family. Within months of consistent training, better nutrition, and more sleep, she had more energy and fewer flare-ups. Her kids got the mom who laughed, played, and wasn’t focused solely on “getting through” each day.

Self-Care Mindset Shifts

If you find self-care hard to justify, try these reframes:

From: “It’s selfish.”
To: “It’s an investment in being my best for myself and others.”
From: “I don’t have time.”
To: “I make time for what matters most—and this matters.”
From: “I’m fine without it.”
To: “I deserve to thrive, not just survive.”

Call to Action

Self-care and service to others are not opposites—they’re partners. The better you care for yourself, the better you can love, support, and lead the people around you.

If you want a structured, sustainable approach to self-care—one that builds physical vitality, strengthens your mindset, and fits into your real life the [HOLISTIC EXERCISE AND FITNESS PROGRAM] will equip you to show up for yourself and everyone you deeply care for. Put on your “mask” first—your people will thank you.

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

Find out more @

Feb 07 2023

What’s the Main Self-Limiting Lie You Tell Yourself?

Here’s a tough but important question:

What’s the biggest lie you tell yourself that keeps you from having the life, body, or health you truly want?

Think about it for a second. It might sound like this:

“Losing mobility, strength, and living with pain is just part of getting old.”
“I’ve already tried everything. This is just my new normal.”
“Nothing ever works out the way I want.”

These aren’t harmless passing thoughts. They’re self-limiting beliefs—and left unchecked, they silently dictate the results you get (or don’t get) in your health, fitness, and life.

The truth? They’re all B.S.—and you can overcome every single one.

Where Self-Limiting Beliefs Come From

Our beliefs grow from our thoughts. And while you can’t completely control what thought pops into your mind, you can control which ones you believe, dwell on, and feed your energy into.

Unchecked thoughts can become stories.
Stories, repeated often enough, become rules you live by.
And those “rules” can keep you boxed in—with no door out—unless you question them.

For example:
That little voice that says, “You’re always going to be stiff and sore” starts as a fleeting thought.
But if you grab onto it, repeat it to yourself, and act like it’s true, it becomes part of your identity—your “reality.”

The Problem with Self-Lies

When these lies take root, they hold you back from even trying. Why bother if you think it’s impossible?

You skip opportunities.
You stop making efforts to improve.
You “protect” yourself from failure by avoiding action altogether.

The irony is, the action you avoid is exactly what would free you from the condition you fear is permanent.

How to Start Replacing the Lie with the Truth

You can’t just delete your limiting beliefs—but you can rewrite them.

Spot It When It Shows Up

Pay attention to the mental “one-liners” that pop up in challenging situations.
Write them down exactly as you think them.

Challenge It with Evidence

Is it really true, or just familiar?
Who do you know who has proven it false?
What past win of yours suggests you can succeed here?

Replace It with a Positive, but Plausible, Belief

“I’m stuck with low mobility forever” → “I can improve my movement if I work consistently.”
“I always give up after a few weeks” → “I’m learning to stick with it by making smaller, consistent changes.”

Repeat the New Belief Daily
This is “training your brain” like a muscle—repetition is everything. Say it out loud, write it down, text it to a friend, or include it in a morning practice.

Fueling Positive Beliefs with Action

Your brain believes what your behavior reinforces. That’s why pairing your new belief with deliberate, aligned action fast-tracks the process.

If your new belief is, “My mobility can improve,” then:

Enroll in a [HOLISTIC EXERCISE AND FITNESS PROGRAM]
Commit to 2–3 fascia-focused mobility sessions per week
Track your range of motion or comfort level over time to see proof of progress

That visible, measurable change rewires your brain to see the belief as reality.

Use Meditation to Create Distance from Negative Thoughts

Meditation is one of the best tools for pulling yourself out of the automatic loop of negative thinking. By observing your thoughts without reacting, you learn that you are not the voice in your head—you’re the one choosing what to listen to.

Even 5 minutes a day can help you notice thoughts without buying into every single one, reducing the power of negativity over time.

Remember: You Always Get to Choose

No matter how long you’ve been repeating a lie to yourself, you can change the inner script. It takes:

Awareness that the lie exists
Willingness to challenge it
Consistent replacement with empowering truths
Pairing belief with action

This isn’t about becoming “perfectly positive.” It’s about choosing the beliefs that actually serve the life you want to create.

Call to Action

Your health, mobility, and strength are not limited by fate—they’re shaped by belief, habit, and consistent action.

If you’re ready to swap the self-limiting lies for a program built on sustainable progress, the [HOLISTIC EXERCISE AND FITNESS PROGRAM] will guide you—step by step—to the proof that your best health is still ahead.

So… what’s the main lie you’ve been telling yourself? And more importantly, what truth are you ready to replace it with?

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

Find out more @

Feb 01 2023

Self-Care Shows Love for Others, Too

Is self-care selfish?

Many people wonder—sometimes out loud, sometimes in the quiet moments after making themselves the lowest priority. I hear it at the studio all the time: “Shouldn’t I put everyone else ahead of myself?” It’s a noble impulse, but one that needs a little perspective shift.

Here’s my favorite illustration:
At the start of every flight, flight attendants remind you that, if needed, oxygen masks will drop down. Put your own mask on first before helping anyone else.

Why? Because if you can’t breathe, you can’t help anyone sitting next to you.
In the same way, if you don’t consistently take care of your health—through exercise, good nutrition, enough rest, and stress management—your ability to show up as loving, supportive, and present for others quickly starts to break down.

Practicing Self-Care Is an Act of Love

Contrary to the old narrative, taking care of yourself is actually one of the best things you can do for the people around you. Here’s why:

You’re at your best when you care for yourself first. When you’re well-rested, nourished, and managing your stress, you’re more patient, more insightful, more giving, and more fun to be around.
Self-care prevents burnout and resentment. Overextending yourself can lead to fatigue, frustration, and even chronic health issues—all of which take a toll not just on you, but on your loved ones, too.
You set a healthy example. By prioritizing your own well-being, you give others permission to do the same, modeling self-respect and life balance for kids, friends, and partners alike.

Consider the Opposite

How do you show up for others when you’re exhausted, stressed, or drained?

Are you as patient with your kids or partner?
Do you offer the kind of empathy or support you wish you could?
Or do you find yourself irritable, distant, or snapping at minor frustrations?

Most of us know the answer. You can only give what you have. If your cup is empty, there’s little left to pour for anyone else.

The Science and Psychology: Why Self-Care Isn’t Selfish

Self-care increases energy, reduces stress, and improves mood. Studies show that caring for your health and mental well-being (through regular movement, restorative rest, and stress management) makes you a more effective, patient, and loving friend, parent, or partner.
Healthy boundaries lead to stronger relationships. When you make time for yourself and honor your limits, you enter relationships as a whole person—not as a martyr running on empty.
Self-care supports resilience in challenging times. Caregivers, in particular, are urged by health experts to tend to their own needs precisely because doing so allows them to remain balanced and effective, benefitting everyone involved.

How to Practice Everyday Self-Care (and Why It Benefits Everyone)

Exercise regularly. Not only does it enhance your own strength and mood, but it helps you manage the demands placed on you by others.
Eat balanced meals and hydrate. Your physical energy and emotional bandwidth rise when you’re well nourished.
Prioritize quality sleep. Fatigue affects communication, patience, and decision-making.
Schedule downtime and hobbies. Joyful activities replenish your reserves—and remind others to value “recharge” time, too.
Treat yourself with the same compassion you offer others. You’re modeling emotional intelligence and psychological health for everyone you love.

Client Example: When Self-Care Changes Everything

Years ago, I worked with a client, Tania, who felt intense guilt each time she scheduled time for fitness, because her family “needed her every minute.” But when Tania finally carved out three weekly hours for her own health, something shifted—she became less irritable, far more engaged with her family, and even inspired her partner to make positive changes. Tania realized her best self was exactly what her loved ones wanted most.

The Bottom Line

If you’re ever tempted to believe that self-care is selfish, remember the oxygen mask. Taking care of you is the first, most loving thing you can do for everyone else. Only when you’re well—body, mind, and spirit—can you give your best to others.

Call to Action

It’s time to see self-care for what it really is: a gift to yourself and every person your life touches. If you want a structured, evidence-based way to honor that commitment, the [HOLISTIC EXERCISE AND FITNESS PROGRAM] is designed for people who are ready to invest in themselves—and by extension, everyone they love.

How has self-care (or the lack of it) affected your relationships? Hit reply and share! Your story could inspire someone else to put their own “mask” on first.

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

Find out more @

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