Mobility Training

May 25 2016

Personal Training Success- Julia Gelbart

Consistency, Commitment, Results—Meet Julia Gelbart, May Member of the Month

Sometimes success in personal training isn’t complicated at all: it’s about taking charge, showing up, and doing the work—just ask Julia Gelbart. Her outlook is refreshingly clear: as she gets older, she refuses to let her body slow her down, and with a positive attitude, she makes it happen day after day.

Julia’s motivation began with a friend’s recommendation, but her long-term results are her own. Prior to SolCore, she mixed in yoga, swimming, and walking, but wanted targeted strength and muscle “wake up”—especially in her upper body.

Q&A With Julia—What Works, What’s Hard, What’s Worth It

Q: What made you decide to start?
“I needed to wake up my muscles and strengthen my upper body—my friend Vikkie’s enthusiasm really pushed me to try!”

Q: What did you do before?
“I did yoga once a week, loved to walk, and swam regularly.”

Q: What results are you proud of?
“I wanted a preventative program for graceful aging and strength. I noticed my posture and movement improved over time, but one day going up stairs, I tripped—yet had the awareness and strength to catch myself and get right back up! No tiredness and no injury. That’s how I knew all the work was paying off.”

Q: Favorite (and least favorite) exercise?
“Frogs! So good for me, but always a challenge.”

Q: Biggest challenges or current goals?
“I’m always working on building and keeping my strength.”

Q: What do you like best about the program?
“Three things: the group energy (I didn’t want to quit when others kept going), constant corrections in class, and accountability—you notice when people miss and check in!”

Q: Advice to other SolCore Fitness members?
“Don’t quit!”

Q: What would you say to someone considering joining?
“If you want a program that will truly empower you as you age—keeping your body strong and balanced—this is it. Commit to yourself and your health. It works!”

Feeling motivated by Julia’s story? Learn how SolCore Fitness can help you commit to real, lasting change in Santa Fe:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Mar 21 2016

Personal Training Success Story – Denise Johnson

Santa Fe personal training success client shares her journey

Meet Denise Johnson—Turning Setbacks Into Success

Some people just know how to work hard, and Denise Johnson is the definition of that spirit. Years of emergency room nursing, logging 250 cycling miles a week, and raising a family—Denise knows hustle. But when back pain hit and “working harder” didn’t fix it, she found herself at a frustrating crossroads.

With a nudge from her friend Amy Weyrauch, Denise gave SolCore Fitness a shot. She met challenges head-on, moving from skepticism to hope—and ultimately, to a brand new kind of success. Instead of giving up when the “just stretching” approach felt hard, Denise stuck to the process and proved that real results come from trusting the journey.

Q&A With Denise—Insight, Wins, and Encouragement

Q: What made you decide to start?
“My back was in constant pain from spinal stenosis, and I wanted to get back to real health and fitness. If you don’t have your health, you can’t enjoy the life you’ve worked for.”

Q: What did you do before?
“I was a spin instructor, racer, and avid walker, but nothing stopped the pain. I tried every modality out there, always with lukewarm results.”

Q: Results you’re proud of?
“My back feels fantastic! Myofascial stretching and ELDOA made a huge difference. I now know how to move properly, and I’m more connected to my health and fitness.”

Q: Favorite and least favorite exercises?
“I love all strength exercises, especially lifting weights. ELDOA and myofascial stretching? Still tough, but I know they’re what I need.”

Q: Challenges or current goals?
“Myself—continuing to grow and reconnect.”

Q: What do you like best about the program/trainer?
“The education. Learning how to move the right way and correct pain has been invaluable.”

Q: Advice to other members?
“Stick with it. The mental adjustment as you age is real, but support makes all the difference.”

Q: For someone on the fence?
“If you can’t commit to yourself, you can’t commit to anything. This program will help if you’re in pain.”

Feeling inspired by Denise’s commitment and results? Find your own strength and relief with SolCore Fitness:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Mar 07 2016

How Training The Pelvis Helps Lower Back Pain

Pelvis alignment exercise for back pain relief Santa Fe

Why Your Pelvis is the “Base” of Back Health

It’s easy to assume fitness is all about cardio or visible muscle, but real movement starts with the pelvis. This unsung “base” affects daily posture, power, and how you feel after everything from desk work to hiking or skiing. Even with good cardio, surprising imbalances in the pelvis can trigger—or worsen—lower back pain, kyphosis, and neck or shoulder strain.

After hands-on ELDOA training (and a wake-up call about spinal health!), it becomes clear why skilled trainers prioritize pelvic tucks and alignment at every warm-up. The pelvis is like the junction box for all chains in the body—slight tilts send stress rippling through the spine, creating compensations and, ultimately, pain.

Chains, Imbalances, and Fixing “Old Man Spine”

Many back issues are rooted in imbalances from repetitive motion or poor form: one muscle gets tight, its counterpart becomes weak, and faulty movement patterns emerge. The good news? You can retrain these patterns through technique, balanced activation, and repetition—just like re-learning a language, but for your posture.

Keeping the pelvis neutral means four major muscle groups stay balanced and the rest of the body can “stack” comfortably. Back pain remains the top workplace health problem in the U.S., costing billions, with prevention nearly always better (and smarter) than last-minute fixes.

ELDOA—Why Spinal Space Means Less Pain

While there’s no “magic pill,” ELDOA training promotes lasting change by normalizing muscle and fascia tension, strengthening posture, and making more space in the spine. Benefits include better blood flow, reduced disc pressure, spinal rehydration, improved tone, and a real sense of wellbeing. Maintain your “homework”—especially the L5-S1 wall stretch ELDOA—for better daily movement and far less pain.

Learn more about misalignment patterns and the best corrective strategies SolCore Fitness recommends—find your own path to pain-free living in Santa Fe:
https://www.solcorefitness.com/segmental-strengthening/
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Jan 11 2016

Three Reasons your recreational activity shouldn’t be your whole routine

Why Fun Activities Alone Aren’t a Complete Plan

It’s incredibly common—especially in a place like Santa Fe—to fall in love with a sport or activity and hope that’s all it takes to stay fit. As a career personal trainer (who’s a bit obsessed with skiing), the truth is unavoidable: no recreational activity covers all the bases for balanced strength, lasting health, and injury prevention. Enjoyment matters, but a full, healthy routine is much more than simply repeating what’s fun.

Reason #1—It’s Not Tailored to Your Needs

Leaping into any activity without an honest, personalized assessment is like driving cross-country with no map—odds are, you’ll miss a turn. Fitness assessments cut through the guesswork by setting objective baselines for mobility, strength, performance, and function. This step clarifies weaknesses or imbalances that a favorite activity (skiing, cycling, tennis, yoga, etc.) won’t always reveal—until something hurts.

Skipping assessment and using generic programs means risking hidden compensations or movement faults. The repercussions? Years of subtle wear, faulty joint loading, or muscle imbalances that may only show up years later as pain or dysfunction.

Personalization is critical. A well-structured routine should take into account prior injuries, current needs, and realistic progression, mixing and matching with the seasons and the body’s feedback. No online class, YouTube video, or off-the-shelf program should ever replace that.

Reason #2—Endorphins Are Great, But Don’t Ignore Wear and Tear

Endorphin highs make activity rewarding—blood flows, mood lifts, and life feels better during and after the run or ride. But those good vibes can blind anyone to underlying risks. Without variety and structured maintenance, even the best-loved routine can mask nagging imbalances.

The classic example: runner’s knee (patellofemoral syndrome). Repetitive knee flexion in running, cycling, or skiing can slowly grind down cartilage, but early on it’s just a mild ache—easy to ignore over the endorphin buzz. Repetition amplifies movement faults; just because it doesn’t hurt now, doesn’t mean it won’t become a problem in the future.

Reason #3—Overuse, Stagnation, and Missed Recovery

Recreational routines by default tend to repeat the same movement patterns—and the body adapts quickly. Muscles, ligaments, and joints need stimulus in all planes of motion to be balanced, strong, and resilient. It’s not just about variety to avoid boredom (although that matters!)—it’s also about challenging your body beyond its favorite ruts.

A stale program leads to plateaus: the body stops responding, and improvements halt. More importantly, focusing on a single activity increases odds of overuse injuries, as some tissues absorb all the stress while others don’t get the chance to recover or strengthen.

Rest and cross-training are crucial. Mixing strength, mobility, stability, flexibility, and recovery (including sleep!) helps build lasting results, keeping both body and mind engaged. Overtraining or lack of recovery can disrupt hormone balance, rundown the immune system, and set the stage for burnout or injury.

How a Balanced Fitness Routine Sets You Up for Success

When you rotate foundational strength, mobility, assessment-based corrective work, and meaningful recovery days, you prepare your body for both your favorite hobbies and whatever real life throws your way. A great personal training program does three things:

Assesses where you are today (not where you wish you were)
Designs routines that fill your unique gaps, not just ride on strengths or preferences
Progresses you with variety, intensity, and recovery until you’re stronger, more confident, and resistant to injury

If you want to keep doing what you love for decades—without the slow creep of pain or injury—stop relying on one activity and start building a smarter, more holistically designed plan.

Ready for a comprehensive assessment, custom plan, or advice about optimizing your favorite activities?
https://www.solcorefitness.com/free-consultation/

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Dec 07 2015

Personal Training Success Story – John Bennett

Meet John Bennett—Tenacity, Curiosity, and a Comeback After Surgery

Some people set the bar for toughness—and John Bennett is one of them. From racing motorcycles to tackling five spinal surgeries and still living life at full speed, his story proves that grit alone isn’t enough for lasting health. It was pain—nagging and everywhere—that finally got John through the door at SolCore Fitness.

Unlike many, John chose curiosity over stubbornness. By trusting expert guidance and getting clear assessments, he moved from endless pain to real, measurable gains. The transformation? Remarkable: for the first time in years, he can touch his toes, breathe deeply, and get out of a chair pain-free. Flexibility, balance, and overall conditioning are better than ever—even after decades of “hard living.”

Q&A With John—Wisdom, Wins, and Hard-Earned Advice

Q: What made you decide to start?
“Pain! My back, legs, neck, hips… everywhere was hurting.”

Q: What did you do before?
“Always active—gym, weights, Stairmaster, PT, spinal surgery (five times!), but my body just felt broken.”

Q: What results are you most proud of?
“My overall conditioning is the best ever. Flexibility has improved—touching my toes is a big win. I can now get out of a chair without pain. And breathing, especially, is so much better.”

Q: Favorite and least favorite exercises?
“Wall squats and all the big muscle moves are my favorite. Ab roll-ups? Not so much!”

Q: Biggest goals or current challenges?
“Rolling up my abs is a work in progress!”

Q: What’s best about the program?
“The leadership and knowledge. Trusting expertise instead of guessing what my body needs.”

Q: Advice to other SolCore Fitness members?
“Do your homework!”

Q: What would you say to someone on the fence?
“Do it—this program genuinely helps. It’s made a world of difference for me.”

Ready for your own comeback—no matter your age or injury history? Discover how SolCore Fitness can help with pain, strength, and full-body confidence:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Oct 21 2015

Exercise Helps Keep Your Body’s Rhythms In Check

Why Exercise Is More Than Physical—It’s Rhythmic

Exercise isn’t just about toned muscles or calorie burn—it’s a reset button for the body’s built-in rhythms. Beyond all the well-documented benefits (mood, weight, heart health, sleep, energy), research shows regular movement has a powerful link to our circadian rhythm—the 24-hour body clock that governs not just sleep and wake times, but hunger, energy, hormone levels, and even how we heal.

Sticking to a consistent exercise schedule acts as an “anchor,” keeping the body’s cycles more regular. Daily activity can help prevent the slow drift toward disrupted rhythms, which often shows up as trouble sleeping, afternoon crashes, brain fog, or even reduced immune health.

What the Science Says—“Body Memory,” Age, and Activity

A 2009 study led by Dr. Frank Scheer (Harvard Medical School) showed that movement patterns—even outside of exercise—are reinforced by regular activity. Young people who consistently exercised developed healthy, predictable cycles of movement and rest. Older individuals, or those who became sedentary, experienced more random, disrupted patterns.

When researchers removed the exercise “cue,” even young bodies lost their rhythm—but adding it back restored the pattern. The takeaway: exercise is one of the most powerful ways to create healthy cycles at any age.

When Should You Work Out?

Experts have long debated the best time of day to exercise—and the answer is both scientific and deeply personal. Some research shows afternoon workouts take advantage of peak body temperature, flexibility, and natural hormone surges (usually around 4-5pm), possibly improving performance and decreasing injury risk.

On the other hand, morning exercisers build a habit and often have greater consistency—since nothing can “pop up” to derail that sweat session. Plus, getting moving in the AM boosts calorie burn and mental clarity for the rest of the day.

The Smartest Move—Be Consistent and Listen to Your Body

There’s no one-size-fits-all answer: everyone’s circadian rhythm is unique. The real key is to prioritize movement most days, notice what time makes you feel best, and stick with a schedule that fits your lifestyle. Morning people, just take care with a gentle warm-up if you’re rolling out of bed to work out—muscles and connective tissue tend to be tight after sleep.

Bottom line: routine movement at your chosen time syncs your internal clocks, boosts mood and brain health, and contributes to long-lasting wellness. Try a few times, see what feels natural, and make exercise a rhythmic, enjoyable part of daily life.

Ready to align a sustainable routine with your body’s own rhythms and needs? SolCore Fitness makes “consistency” simple and results long-lasting:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Blue Sky

Sep 09 2015

HIIT your workouts.

HIIT—The Science of Getting Fitter, Faster

With New Year’s resolutions (or swimsuit season) around the corner, everyone wants fat loss and fitness gains—fast. Here’s the good news: sound research proves you don’t have to spend endless hours on the treadmill. Short, high-intensity bursts (HIIT) can deliver all the metabolic, fat-burning, and heart-health benefits of hours of traditional cardio, in as little as 90 minutes a week.

A study from Liverpool John Moores University and the University of Birmingham split sedentary adults into two groups—one did just three HIIT sessions per week, while the other logged 5+ hours of low-intensity cardio per week. The results? Identical improvements in all health markers. That’s massive time savings, and a huge boost for anyone with a busy schedule.

Why Does HIIT Work So Well?

High-intensity intervals don’t just pack a punch in less time—they trigger unique physiological responses. Only this kind of exercise boosts Human Growth Hormone (HGH), the so-called “youth hormone” that helps burn fat, build muscle, and keep energy up as we age.

And then there’s the “afterburn” effect (EPOC): post-workout, the body keeps burning calories at a higher rate for hours, leading to faster fat loss with consistent effort.

How to Integrate HIIT for Truly Lasting Results

HIIT isn’t about going “all out” daily—it’s most effective (and safest) just 2-3 times per week, with a thoughtful progression of exercises and intensity. If you’re new or have any health concerns, get clearance from a doctor. Better yet, work with a qualified personal trainer: they’ll assess your baseline, program the right intervals, and ensure you progress safely while maximizing benefits.

And don’t forget: no program can out-train a bad diet. Even the best HIIT routines work best with smart nutrition—like metabolic typing and real, whole foods.

Start Strong, Stay Safe

Add HIIT into your week, pay attention to sleep, hydration, and recovery, and combine smart training with healthy eating. With the right professional support and consistency, HIIT can get you stronger, leaner, and fitter—in a fraction of the time.

Want a HIIT program personally designed for your goals and lifestyle?
https://www.solcorefitness.com/personal-training-and-manual-therapy/

Or are you interested in other services that work holistically?

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Sep 09 2015

How Exercise Is Also Brain Exercise How to Enlarge the Size of Your Brain

Exercise Is Brain Exercise—It’s More Than Muscles

Ever get the urge to break out of the “too much work, not enough play” routine? You’re not alone. Picture this: rafting the world’s deepest canyon in Peru, a group spans teens to 60+—and a woman in her late thirties realizes, mid-paddle, she’s the physically weakest in the group. That spark led her to a personal trainer, and over time something unexpected happened. Yes, she lost weight and got stronger. But her biggest gains? A brighter mood, better memory, and more focus. The puzzle: how does exercise change the brain?

From Rats in ‘Disneyland’ to Real-Life Results

Wendy Suzuki, a neural science professor, dove into research after her own exercise transformation. Classic animal studies, like Marian Diamond’s cherished rat experiment, show that stimulating, enriched environments—think play, space, activity—grow bigger, healthier brains than dull, unstimulating ones. The “secret sauce”? Movement. Rats with more toys and action had thicker cortices and more blood vessels—actual brain growth.

Creativity, Memory, and ‘Out of the Box’ Thinking—Thanks to Movement

Inspired by those findings, Suzuki reshaped her research (and published Healthy Brain, Happy Life) around exercise’s impact on human brains. She noticed improvements not just in her mood and memory, but creativity: easier brainstorming, new hobbies, adventurous collaborations. Science backs her up—a 2013 study in Frontiers in Human Neuroscience found regular exercisers score better on creativity tests than sedentary types, boosting both divergent and convergent thinking.

John Ratey’s influential book Spark takes it further, showing that exercise literally remodels your brain through neuroplasticity. The end result? More creative ideas, clearer focus, boosted resilience and mental edge—at every age.

Not Just for Athletes—Everyone Benefits

Whether you’re an artist, writer, entrepreneur, or just want to face each day sharper, consistent exercise isn’t just a body fix. It’s a brain upgrade. As Suzuki says: “Exercise can keep your brain healthy longer.” So the real win isn’t just fitting into your jeans—it’s boosting the most important muscle in your body: your brain.

See how a holistic exercise and fitness program benefits your whole being.

The Ultimate Guide For A Holistic Exercises And Fitness Program
https://www.solcorefitness.com/the-ultimate-guide-for-a-holistic-exercises-and-fitness-program/

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Jul 23 2015

Personal Training Success Story – Amy Weyhrauch

Amy’s Story—Strength, Resilience, and Hope in Santa Fe

“Life is what you make of it. You can be happy or sad. It’s up to you.” That’s the wisdom Amy Weyhrauch grew up with, and it shows in everything she does. A mom of four, Amy has advanced ankylosing spondylitis, but she has never let that define who she is.

When Amy started at SolCore Fitness and Ekemba Sooh she moved stiffly and cautiously, in real pain and unable to turn her neck easily. Her number one goal was simple: just to get out of pain and move again without fear. Years of being misdiagnosed after a clavicle injury, and even being tested for leukemia, would make anyone hesitant—but Amy’s resolve was stronger than her setbacks.

To explain how AS affects her, I always put it this way: “Everything that you do is magnified. When somebody else doesn’t stretch for a day, they get a little tight. When you miss your stretches for a day or two, your body starts to lock up. Literally!”

Yet, day after day, Amy showed up, embracing our core principle: “Consistent Steady Improvement.” After a year-plus of private training 3–4 days a week, Amy has seen remarkable progress.

Q & A: Amy’s Perspective

1) What made you decide you wanted/needed to start a program?
“My Ankylosing was the main reason to seek out help. It just made me feel so bad, and it is really hard to motivate yourself when you don’t feel good. I just kept giving myself excuses as to why I shouldn’t and couldn’t do it. Well, I finally got to the point where I felt so bad that I reached out to a friend of mine, Liz Karp, and she recommended you to me.”

2) What did you do before?
“Yoga tapes, exercise tapes, tennis, hiking, sometimes skiing. I also had this chart that was given to me on stretches I should do for Ankylosing. But I knew I needed somebody to teach me the right way.”

3) What results have you achieved since starting your program that you are proud of?
“Well, I have lost 7-8% body fat and around 10 pounds, but what I am most proud of is the fact that I am a happier better person because I don’t hurt all the time. It got to the point where I didn’t want to go out and be social. The weight of that pain on me all day took all my effort, and to think about spending more effort on going out was too much. I also LOVE that I now have tools to keep myself moving and feeling great. Not only the stretches and exercises but also the fitness journal you gave me was a big help—especially at the start. It is eye-opening to look back and see how you really did, not just how you thought you did!”

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?
“I do not like the Mountain Climbers! I love the wall stretch L5-S1, love the hip stretch (Glute Med). Actually, I love all the hip stretches and all the spine stretches.”

5) What are some challenges or goals you are currently working on?
“Weight loss is my next big goal along with staying out of pain and keeping my body mobile. I also want to keep changing my habits and keep getting better with the advanced workouts you guys have been giving me.”

6) What do you like best about our program/having a trainer?
“The knowledge that you guys have is invaluable. I also love that you are flexible. You guys always have a program ready, but if I come in and say I am feeling a certain way, you are able to change the program on the fly to meet my needs. I also really appreciate that you guys push me to levels that I didn’t think I could do before, but you never push me too far.”

7) What advice would you give to other SolCore Fitness members?
“KEEP IT UP! Keep coming to class. Keep doing your homework. Keep making those small improvements each day.”

8) What would you say to someone on the fence about joining our program?
“I wish I had had somebody who I trusted to push me to start this sooner. Think about how many times you have procrastinated. I waited almost a year from knowing about SolCore Fitness to starting with them. To get better you have to start. So start now!”

If Amy’s story sounds familiar, and you’re ready for personal, compassionate coaching to help you break through pain and reach your goals, see how SolCore Fitness’ programs can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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May 20 2015

Personal Training Success Story – Barbara Hendrick

Barbara’s Story—Back in Action, Pain-Free

When Barbara Hendrick came to SolCore Fitness, back pain from a horseback riding accident had derailed her active life and was only getting worse. She’d tried physical therapy, osteopathic treatments, and even expensive injections—nothing worked until she committed to a new approach. After a thorough consult, it was clear Barbara was ready to work hard and make lasting changes.

An avid bookkeeper and “ridiculously active” outdoor enthusiast, Barbara’s passion for hiking, paddle boarding, water aerobics, pilates, and gardening made it essential for her to move pain-free. For her, being able to hike with her husband was non-negotiable: “If I couldn’t hike with Chris, then what’s the use in living?”

Q & A: Barbara’s Journey in Her Words

What made you decide you wanted/needed to start a program?
Back pain. I had hurt my back horseback riding and it was getting unbearable. I was desperate.

What did you do before?
I had done PT, Osteopath treatments and a 3 set round of Prolotherapy, and none of it worked to ease my back pain.

What results have you achieved since starting your program that you are proud of?
I have much better posture now. My spine is much more flexible and has a lot more mobility. And now even when I do activates that really cause my back to tighten up (like gardening) it goes back to normal really quickly.
Editor’s note: Barbara got hurt in August 2013. She started classes in May 2014, and by August 2014 she was able to go horseback riding without pain!

Do you have a favorite exercise? Least? What do you like or don’t like about them?
Frogs (inner thigh stretches) and butterflies (upper back strengthening) are my least favorite even though I know they are good for me. I love all the other exercises, because I know that I am doing a lot of good for my body by making it stronger and more flexible. If I did have to choose two movements that I especially love, it would be the 90/90/90s and the sliding back and forth move with my spine. The sliding move (lateral translation) really opened my spine, and the 90/90/90 (obturator internus myo-fascial stretch) balanced my pelvis and kept my back out of pain.

What are some challenges or goals you are currently working on?
To keep my body in a place where I can keep playing. I want to hike, horseback ride, paddle board, work out, garden, etc., without the fear of getting hurt.

What do you like best about our program/having a trainer?
You guys make it so comfortable to come and work out. And it is a lot of fun in class. Really humorous.

What advice would you give to the other SolCore Fitness members?
Do your homework! (I swear I didn’t make her say that)
Side note: It took Barbara about four months before she started doing her homework. When she did, her results started to be extremely rapid.

What would you say to someone on the fence about joining our program?
Give it a try. To try it for three months is nothing.

Inspired by Barbara’s journey and want to get moving again without pain?
Explore how our Personal Training and Manual Therapy can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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