Mobility Training

Sep 07 2022

Leverage the Power of September

September is a powerful month to get healthy and fit. The kids are back in school. Social activities are manageable before the holidays start. The changing leaves and crisp air can bring a meditative state of abundance.

So, let’s leverage this month and season to pursue our healthy living goals. Here are some suggestions to get you in the right frame of mind:

With schedules changing, this is a perfect time to find a fitness activity that fits in with your other responsibilities.
If summer was too hot where you live, then take advantage of the cooler temps for daily walks, jogs, and bike rides outside.
Set aside a few minutes each morning to practice self-care in the form of stretching, meditating, or writing in a journal.
Tweak your goals for the year. Pat yourself on the back as warranted and make whatever tweaks you need for the rest of the year (without beating yourself up over anything).
Take some of that extra time for reading. Is there anything better than sitting with a book in your favorite chair and a cup of tea? If you have older kids, review their reading list for any titles you can read together.
Visit farmers markets to sample the seasonal produce.
Enjoy the view with gratitude. Pause each day to be thankful for your blessings – including the journey you’re on to live your best life with exercise, healthy eating, and more.

These and more can lead you into the holidays and winter with the right mindset and some early successes under your belt. Let’s use this month to make the rest of the year the best it can be!

If you are located in Santa Fe, NM, use the offer below to get a two-week trial. You get:

2 weeks of group classes
A one-on-one eval/therapy/training session
Tons of info and support
And so much more

Use the offer below: [Free Consultation] to claim your spot.

If you are not in Santa Fe, NM, and are still interested in a program, you can join us online! You’ll learn specific stretches and exercises to balance your body, get out of pain, and be more flexible so that your body can keep up with the life you want. Just use this link for a discovery call: https://calendly.com/ekemba_solcorefitness/ica-interview

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

Find out more @

Sep 06 2022

Don’t Get This Wrong About Your Stretch Sessions

Stretching is often misunderstood. Most certification programs—even the high-level ones—teach that stretching is all about increasing range of motion or relaxing tight muscles. While these are common effects, they’re actually secondary benefits. If you focus only on these, you might be missing out on the true power of stretching.

Why Traditional Stretching Concepts Hurt More Than They Help

It took me multiple certifications and even a painful chapter in my life to realize this. Standard advice led to incomplete results—and, in my case, to injury and having to hit pause on my life. What was missing? The deeper knowledge of active, fascia-based stretching.

Fascia: The Living Connector

Quick note: Fascia is the web-like soft tissue that connects EVERYTHING in your body muscles, bones, organs, nerves, and more. But it’s more than connective tissue; it’s a living, responsive network that can learn, adapt, and help bring true balance. If your fascia is balanced, you are balanced.
Think of it as a living suspension system akin to the Golden Gate Bridge if the lines are balanced, the bridge is stable and strong!

The Real Purpose of Stretching: Balance the Fascia, Balance Your Body

When we stretch, the goal isn’t just about loosening up or adding flexibility. By targeting the fascia and muscle chains, we’re working to bring our whole body into balance. And from that, greater mobility, resilience, pain relief, faster recovery, and overall better function are just consequences—not the main goal.

A balanced fascia supports better posture
Leads to less pain and fewer injuries
Enhances athletic and everyday movement
Promotes quicker recovery from exertion

How to Stretch for True Body Balance

With over 600 muscles and countless vectors and chains, it’s easy to get overwhelmed by “what” to stretch and “where.” That’s why a real, effective program incorporates stretching muscles and their fascial connections. It’s the secret behind lasting health, active aging, and pain-free living.

Want Real Results? Tap Into Corrective Fascia Stretching

This principle is the backbone of my teaching and programs dialing in which muscles and chains need lengthening for YOUR life. If you’re struggling to keep up with your favorite activities, let’s talk. You don’t have to become a private client to use this opportunity:
[Book a free consult] for a discovery session, and I’ll help you find solutions no strings attached.

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

Find out more @

Sep 03 2022

Spinal Health What Your Spine Needs to Be Pain-Free and Function at Its Best

Why Spinal Health Matters

Do you know that spinal health is crucial but do you know how to keep your spine truly healthy? There are well-documented foundational rules for optimal spine wellbeing, and understanding these is vital for anyone doing corrective or preventive exercise. Getting spinal health right can mean the difference between simply “pushing through” pain and truly living your best life.

More Than Just Movement

Your spine communicates with the brain alongside your feet, TMJ, eyes, and ears to maintain your “gravity line” helping your body balance in space. When the spine is even slightly off, that information flows incorrectly to the brain, causing compensations, misaligned movement, and even chronic pain.

Proper spinal health is also necessary for efficient movement. The “PIT and DAM” model explains how the transversospinal muscles set the stage for every action before your body moves. If you don’t keep these key muscles strong and healthy, your entire exercise and movement routine suffers.

The Structure and Alignment of Your Spine

Your spine needs correct alignment and enough space between vertebral joints. When the vertebrae are properly spaced, nerve roots communicate effectively and you’re able to move and recover safely. Loss of space or poor alignment leads to common problems: osteoarthritis, herniations, stenosis, and more.

Euler’s Law and the Delmas Index further dictate spinal strength and shape. You need four healthy curves for ideal resistance and mobility—lose one, and you lose about 50% spine strength. Likewise, curves that are too big or small lead to poor movement and increased risk of injury.

It’s Not Just a Column It’s a Balanced Structure

Your spine is more than a column. It’s held together by “stays”—your abdominal muscles, including TVA, obliques, rectus abdominis, and the thoracic diaphragm. These stays, alongside strong back muscles, distribute pressure and keep your spine safe from the inside out.

If your abs and diaphragm aren’t trained properly, or if your torso moves poorly, all that pressure sits in your back, leading to pain and dysfunction. That’s why true spinal health always means building both strength and mobility in the structure around your spine—not just the spine itself.

Starting Your Exercise Program for Spinal Health

To improve spinal health, don’t attack just the spine—look holistically. Focus on correcting muscle imbalances, training abs and back, and balancing your girdles (shoulder and pelvic). Assess what areas of your spine and torso need attention, and train the muscles that control flexibility, stability, and pressure.

ELDOA: The Best Practice for Spine Health

The most effective technique for normalizing the spine is ELDOA. ELDOA is not just a stretch; it’s an exercise that decompresses the spine, rehydrates discs, and realigns vertebral joints at a highly targeted level. Unlike passive approaches (press-ups, inversion, or hanging), ELDOA educates your body for lasting change because you actively create and reinforce the correct position.

You can refine ELDOA for precise segments, so you build resilience and strength without risking further injury. It is the gold standard for restoring pain-free movement and correcting misalignments.

Your Personalized Approach to Spinal Health

No “one-size-fits-all” program will bring your spine to true health. You need a method that considers your unique body, movement patterns, and specific needs. When you apply the science, understand the rules, and train holistically, real improvements happen.

If you want to learn more and see how these methods can work for you, use the offer below:

[Free Consultation] to book a diagnostic session. We’ll talk about your needs, goals, and the best steps forward for you.

You can also grab my free report for strategies on pain relief and mobility just check the description below.

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

Find out more @

Aug 29 2022

A Specific Holistic Health And Fitness Program Is A Vehicle To A Better Life

Why Embracing the Struggle Sets You Free

It might sound strange, but I truly believe that struggle is the way to a fulfilling life. If everything you wanted was handed to you on a silver platter, there’d be no incentive to dig deeper, rise above your self-imposed limits, or learn what you’re capable of. Frankly, life would get boring pretty fast.

That’s why I see a truly specific, holistic health and fitness program as so much more than a collection of workouts or meal plans—it’s the vehicle that gives you depth, purpose, and the opportunity to grow. Through this process, you nourish your body with healthy foods, powerful habits, and strategic exercise, preparing it to carry you through the adventure of daily living.

The Real Transformation Happens Within

But here’s the real secret: it’s not the routines themselves that change you.
Your real breakthrough happens the moment you get brave enough to push past the old story you’ve been telling yourself—the moment you commit to being just a little better than you were yesterday. That inner work, the willingness to wade into discomfort and keep going when motivation wears thin, is where your growth and fulfillment truly live.

It’s not about perfection. It’s about showing up, working the process, and letting your commitment build momentum over time. You’re not just “working out” you’re laying down the foundation for a life with far more capacity, resilience, and joy.

Your Next Step Toward a Fuller Life

If this message resonates with you—if you finally want support, accountability, and a roadmap that’s truly tailored to your goals and needs—I invite you to take the next step.
You don’t have to do it alone.

[Free Consultation] start your journey today and let’s have a personal conversation about how we can make your vision for health and vitality a reality.

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

Find out more @

Aug 29 2022

Some of Your Thoughts Are Not Based In Reality

Here’s a shocker: Not all your thoughts are based in reality.
Yep, it’s true.
Like that thought you have about not being good enough.
Or the one about how you’ll never get your body back to functioning.
Or how you must be broken somehow, and everybody else has it figured out.
See what I mean, now?
THESE. THOUGHTS. ARE. NOT. REAL!
They’re the conditioned nonsense lies you unintentionally tell yourself that keep holding you back.
They feel like “you,” but they are not.

Here’s the good news: You don’t have to keep listening to them.
In fact, you can start to switch the script today.
Tell yourself – RIGHT NOW – that you ARE good enough… that you DO deserve health and success and love… that you ARE smart enough and creative enough to get where you want to go.
Say it as many times as you need. Write it in your journal every day if that helps.

And every time that annoying voice breaks through again with one of your limiting self-beliefs step up and lean into those conditioned feelings to bring awareness to them, accept them and then make a choice to feel what you want.
You can overcome a loud, persistent lie with steady, loving TRUTH supported by action.

We’re all programmed with these kinds of hurtful self-messages. But that doesn’t mean we have to accept them as truth.

If you’re ready to challenge those beliefs and build a foundation for a more empowered you, check out [The Ultimate Guide For A Holistic Exercises And Fitness Program] for practical steps and inspiration.

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

Find out more @

Aug 29 2022

Small Daily Habits Over Time Yield Big Results In Health And Fitness

We talk a lot about the power of daily habits. It’s IMPOSSIBLE to overstate their importance. Every little thing you do every day adds up over time.

This is how you either
a) get where you want to be or 😄
b) don’t.☹️

People today want a magic pill to “fix” them. A fat blocker, an energy booster, a potion to give us mental clarity, a handful of random exercises that they will magically be able to do and their body will feel amazing….🤷🏾

But too many refuse to look inside.

I believe YOU know the truth about all this, and I believe you’re willing and able to focus on your own power to improve your life, rather than some “thing” out there. And I believe you know that we reach our big goals through consistent dedication across a long period of time. After all, only a fool has “winning the lottery” as his retirement plan, right?

Financial freedom comes from making the right choices and then taking the right steps, over and over again, in support of them. Making regular deposits to your savings account, for example – and budgeting for big purchases.

It’s the same way with healthy living. A binge diet doesn’t work. Endless hours of cardio crammed into a weekend won’t get you anything but sweaty. Only relying on your time with a professional to fix what ails you without doing any homework.

But committing to a corrective exercise plan and sticking to it? Yep! That works.

Purposefully making time for a little bit of your exercise homework on a regular basis? That, too.

Sleeping right, loving yourself, and managing your stress? Yes, yes and YES! See?

No magic pill will make you successful. Only YOU can do that, by doing the right thing over and over again, day after day after day… Like a concert pianist practicing the scales or an Olympian warming up before her run… That’s power.

That’s how you win.

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

Find out more @

Aug 23 2022

Use Setbacks to Strengthen Your Commitment

Life is hard sometimes.

You have so many responsibilities and so little time. Even when you stick to a schedule, circumstances can disrupt your plans and leave you scrambling. It’s enough to make you want to give up when everything seems to be working against you.

But don’t – please!

It happens to everyone. After all, there’s only so much we can control – and a whole universe of people, places and things that are simply beyond us. When you learn to EXPECT disruption, and to simply accept it as a fact of life, then you can begin to be free of it.

Here’s a super-basic example. My dad always told me to leave 20 minutes ahead of time for any appointment. That would allow for traffic or another unexpected delay. If I arrived on time, I’d have a few minutes to kill; if the journey took longer than I had expected, I’d still be on time.

It drove teen-age me crazy. But dad was right, and I think about this little lesson all the time. It’s even easy to apply it to healthy goals.

For example, if you want to lose weight, then it’s not enough to start eating right. You also have to anticipate days when you won’t be able to, for whatever reason. Maybe you’re stuck in a work conference, or traveling, or just can’t resist your neighbor’s fried chicken today.

If you want to train at the gym regularly, then you have to accept that you’ll need rest days. That the gym might be unexpectedly closed sometimes. That you might have a family emergency that keeps you away.

Here’s my wish for you. When these circumstances happen – and they will – don’t abandon your goals. Instead, remember that success takes consistent effort over time. And use each setback to strengthen the commitment you made to yourself.

It’s all in how you look at it!

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

Find out more @

Aug 23 2022

The Process of Creating What You Want in Life

I want to share a powerful secret with you today, one that can help you reach your goals and create the life you want for yourself.

I used to wonder why some people seem to get what they want, while others including myself always seemed to run in place. Weren’t we just as deserving, creative, and hard-working?

I finally spoke with a few friends who had done it to learn what I was missing. And here’s the secret they shared.

Getting what you want isn’t about just deserving it or working hard or having passion.

It’s about knowing the right process. It’s about making the right choices and sticking with a plan.

Suddenly, it clicked for me. I hadn’t yet decided what I really wanted. I kinda knew, kinda hoped, kinda thought… but it wasn’t until I explored my values, desires and abilities enough to make a beacon-like choice that I could start on my way to building the life I wanted.

So, I want you to start at that same point. Take the time to decide what you really want. Is it to be healthy and active? Do you aim to be a loving partner? Do you yearn to build a business or nurture a talent?

Maybe you already know. Maybe it will take some thought and research to make your decision.

But once you do that, here’s the next step – according to the folks I consulted and the experts out there. You’ve got to develop the mindset that nothing will stop you – knowing that countless events and circumstances and even people will try to trip you up. Expect it! Plan for it! That’s how you beat it!

Now you have the goal and you have the determination. So, next, sketch out your path. What will you need on the way? How will you get it? Who can help?

Next comes The Big Step. You must TAKE ACTION. All the planning and reflecting in the world don’t amount to anything if you don’t do the work, one step at a time, day after day.

I understand how you might feel. It’s hard to build the life you want for yourself, to eat right, exercise, and pursue your other goals. It’s hard just deciding what you want and how to start.

But it’s NOT mysterious. Follow this process, do the work, and love yourself enough to stick with it over time.

I promise it works, and I can’t wait for it to blossom for you like it has for me and so many others.

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

Find out more @

Aug 22 2022

Why You Must Dream Your ‘Impossible’ Dream 💯

When you decide to proactively show your body some love and take care of it, you’re challenging yourself in wonderful ways that will have profound benefits across your life.

You start learning step by step that you really can do difficult things, make important changes, and get the results you want. It’s a powerful experience! So, let’s build on it with something new – a different kind of challenge that BY DEFINITION is going to seem impossible at first.

You ready? 😬

I want you to challenge yourself to do something you believe you can’t do. Go ahead and start thinking of things. Maybe you want to run your first marathon, correct those nagging pains in your body, or learn a new language or musical instrument. Doesn’t matter – it’s up to you. (Just keep it to things within your control; winning the lottery doesn’t count!)

Whatever you choose, the point is to stretch yourself and to think big, and GROW INTO your desires. The process will reveal more about your abilities and values so you can strengthen positive attitudes, accomplish more, and repeat victories in other endeavors.

This is all true even if you modify your original target. The process reveals so much on its own. As we’ve all heard, success is the journey, not the destination.

You deserve that success, that trip! So, learn to celebrate the little victories… to accept your disappointments… to make adjustments along the way…

Think big and scary. Then make a plan and enlist support. Get started and keep your eyes wide open.

You can’t lose.

What are you going to shoot for? Let me know in the comments.🤓

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

Find out more @

Aug 20 2022

Breaking The Chains Of A Bad Habit

The skinny of bad habits

Building healthy new habits is so important to maintaining a healthy lifestyle and reaching your goals. But let’s talk today about the reverse: How to break a bad habit, whether it’s a mild annoyance or a serious health risk. Research is clear that you can do it. Take these power steps to rise above.

➡️ Know your triggers. Traffic? Mother-in-law? TV news?
➡️ Plan an alternative action when they strike. Gum instead of a cigarette… Meditation instead of drinking…
➡️ Tell a friend what you’re doing. We all need encouragement.
➡️ Get further support from a doctor, therapist or 12-step group if necessary.
➡️ Vividly imagine how you’ll feel if you commit the bad habit. Play the tape of the last million times you did it… you know how this story goes!
➡️ Keep up all your good habits – and even pick up a new one to draw your focus. Stack the new one onto a positive daily step you already take so that you associate them together without even thinking.
➡️ Reward yourself. Did you go, say, a week without biting your nails? Take yourself out for a healthy smoothie.

Look, I get it. Life is stressful, and we use little tricks to help us deal with stress or to bring us a moment’s pleasure, to build us up when other people (or our little demons) are knocking us down. It’s only natural – so don’t make it worse by beating yourself up! Instead, take positive action now.

Joining a healthy community, such as a gym or studio, is super-helpful. And you don’t have to wait until you triumph over your bad habits to start exercising, eating right, and enjoying positive friendships.

I believe we can create new habits that then give us added power and inspiration over those persistent negative behaviors, too. Fight the negative with the positive. It works every time!

Do you know what triggers you? Are you working on it? Let me know in the comments.😊

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: