Strength Training

Do You Know the Truth About The Bend Pattern?

Bending is one of the most common movements we use in everyday life—picking up your kids, moving a box, swinging a golf club. But most people don’t do it well. That poor movement adds up, leading to tightness, pain, or injury over time.

So should you jump straight into Romanian deadlifts (RDLs) or kettlebell swings to “fix” it?

Not quite.

Let’s unpack what the bend pattern really is, which muscle chains are involved, and how to approach this movement holistically so your body gets stronger—not more worn down.

Click the image to watch the full video

What Is the Bend Pattern, Really?

In training, the bend pattern refers to a hip-dominant movement like an RDL or deadlift. You’ll see this pattern show up solo or combined with other movements during everyday life—lifting, twisting, walking, squatting.

But just “doing” the movement doesn’t mean you’re doing it well.

If your muscle chains are out of balance—some tight, some weak, some misfiring—practicing the bend pattern without addressing the root causes can reinforce dysfunction and eventually lead to pain or breakdown.


The Bend Pattern Is a Global Movement

Unlike isolated exercises, the bend pattern is what we call a “global” movement. It requires the whole body to coordinate and act as one. That’s why I don’t just teach the movement—I assess how your body is functioning within the movement.

We look at the full chain: the muscles, fascia, tendons, ligaments, and how they interact.

The primary chain behind the bend pattern is your posterior chain—from your heel to your calves, hamstrings, glutes, deep back muscles, and even your neck and shoulders. But your anterior and lateral chains help stabilize that pattern too.

Here’s a quick snapshot of the key players:

  • Soleus
  • Gastrocnemius (calf muscles)
  • Hamstrings
  • Gluteus maximus
  • Four layers of spinal muscles
  • Trapezius
  • Rhomboids
  • Levator scapulae
  • Shoulder stabilizers

The Problem with Just “Doing” the Bend

Too often, people start loading up barbells without assessing the quality of their chain or how their fascia is functioning.

The bend pattern naturally places more mechanical load on the lower back than a squat—simply due to leverage. That’s not a bad thing. But it becomes a problem if:

  • You haven’t trained segmentally
  • Your fascia is out of balance
  • You’ve overloaded the system
  • You’re dealing with an acute back issue

Force isn’t the enemy. Misapplied force is.


How to Learn the Bend Pattern: Start Pure

To truly master this pattern, you must start with clean motor control. I teach the butt-back, bow-forward drill from a kneeling position. It’s the most stripped-down, brain-friendly way to teach your body how to move properly.

From there:

  1. Kneeling →
  2. Bodyweight standing RDL →
  3. Light weight →
  4. Full deadlift (hip + knee bend)

At each step, you’re grooving the right motor pattern—building a motor engram in your brain so you move properly without having to think about it.

Key pointers:

  • Keep a neutral spine (don’t over-arch or round)
  • Maintain all four natural curves in your back
  • Shift weight back into heels—but don’t lift your toes
  • Move as one unit—don’t break at the spine
  • Engage your abs and lats for support

Common Mistakes (That Will Wreck Your Back)

  • Rounding the spine
  • Overarching the lower back
  • Losing foot contact
  • Using too much weight too soon
  • Not progressing through proper training stages

Instagram might celebrate a rounded-back deadlift, but your body won’t. You want smooth, controlled, segmental movement—built over time with intention.


The Fascia Piece (Why It Matters)

Muscles don’t work in isolation. They’re wrapped in and connected by fascia—a living, communicative network that governs structure, neurology, and coordination.

If your fascia is dehydrated, compressed, or restricted, your body can’t move well—even if your muscles are “strong.”

Here’s what affects fascia health:

  • 🚰 Dehydration (aim for half your body weight in ounces of plain water daily)
  • 😰 Chronic stress
  • 🧍‍♂️ Not working the fascia directly (training in multiple planes and ranges)

Want a better bend pattern? Take care of your fascia first.


Deadlift vs. RDL

Once you master the RDL, you can layer in the deadlift by adding controlled knee flexion. The movement stays hip-dominant, but now you’re handling more force and range of motion.

Both movements are important—but only if you’ve earned the right to do them well.


Slow Is Smooth. Smooth Is Strong.

Building a bend pattern takes time. Don’t rush. Train your brain, train your chains, and train your fascia. It’s not about how much weight you lift. It’s about how well you move—now and for the rest of your life.


Want Help?

If you’re 40+ and looking to be strong, mobile, and pain-free for the long haul, I’ve got a few ways to support you:

All links are in the description below.

See you next week—take care.

— Ekemba Sooh
SolCore Fitness & Therapy

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

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Unlocking the Power of the Squat Exercise

The squat exercise is one of the seven primal movements. But unlike the others, a properly executed squat is the only one that can directly improve your posture.

Most people learn to squat the wrong way. Fitness classes, trainers, and online videos often pass down bad form like it’s tradition. Challenges like “100 squats a day” only reinforce poor patterns. They don’t teach you how to move—they teach your body how to compensate.

That’s a problem.

Click the image to watch the full video.

Why the Squat Exercise Matters So Much

A squat isn’t just for building legs or glutes. It’s a global movement that involves your whole body working together. In fact, it’s made up of multiple smaller systems working in harmony—from your pelvic floor to your jaw.

Done right, it’s one of the most powerful tools you have for long-term strength, mobility, and posture.

Done wrong, it becomes a slow leak—wearing down your body over years until the damage is finally too loud to ignore.


Most People Are Taught the Squat All Wrong

When I started training back in my teens, I was told to arch my back, stick my butt out, and look up. It felt powerful—but it placed massive stress on my lower back and neck. I didn’t feel pain for years. But by the time I hit 35, that form had helped cause a spinal issue and sciatic pain.

That’s how compensation patterns work. You don’t feel them until they’ve done damage.

And unfortunately, a lot of fitness systems still teach that exact form today.


The Squat and Posture: A Unique Relationship

Unlike bending, pushing, or pulling, the squat uses and improves your posture—if done correctly.

Your postural system is made up of:

  • The Plumb Line (ear, shoulder, hip, knee, ankle alignment)
  • The Gravity Line (a 4-degree cone rising from your pubic bone)

The squat interacts with both. If your plumb line is off, squatting can make things worse. But if you squat with awareness and alignment, it actually helps reinforce your posture inside that gravity cone.


What It Takes to Do a Proper Squat Exercise

The squat is built from many parts. Each part needs to function independently before it can function together.

Here’s what that means:

✅ The Beam Phenomenon

Your torso needs to move like a solid beam—no wobble. That requires training your:

  • Pelvic floor
  • Abs (especially lower abs)
  • Diaphragm
  • Lats
  • Pecs
  • Fascia in the mouth and throat

✅ Foot and Ankle Mechanics

Your feet are your foundation. A weak or collapsed arch (especially at the navicular bone) throws off everything above. You may need arch support or proper shoes when lifting heavy.

✅ Pelvic Tuck and Knee Drive

A good squat is knee-dominant. That means knees move first—not hips.

At the same time, keep your pelvis tucked and chin tucked to stay in the beam. This requires both abdominal strength and fascial flexibility in the back.

If your soleus and calves are tight, your heels will lift and stop your knees from driving forward. So you may need to stretch and strengthen your calves to get full range.


Learning to Squat Means Slowing Down

If you’re constantly focused on performance or fat loss, you’re not giving your body the time it needs to learn proper form. And in a class environment, correcting your form often isn’t the priority.

That’s like trying to learn typing by mashing keys as fast as possible without learning the keyboard.

It’s not a matter of willpower—it’s just bad input. And bad input = bad output.


Good Squat = Good Life

Learning how to do a proper squat gives you a relationship with your body.

You’ll learn where you’re tight, where you’re weak, and where you’ve been compensating without even knowing it. And when you address those things, your body responds.

You get stronger. You feel better. You age slower.


Want Help With Your Squat?

I’ve helped thousands of people reconnect to their bodies through correct, holistic training. Here’s how you can start:

You’ve been given a body that can last 90+ years. The squat exercise is one of the best ways to take care of it.

Let’s make sure you’re doing it right.

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

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Shoulder Strengthening Exercises for Strength, Mobility, and Injury Prevention

Having strong, mobile shoulders is essential—not just for lifting or sports, but for your entire body’s health.

But most shoulder pain solutions and “best rotator cuff” workouts you find online are incomplete. They miss critical pieces of the puzzle—especially the joints involved and the two most forgotten muscles you must train for real results.

Let’s break it down.

Click on the image to watch the video.

Your Shoulder Is More Than One Joint

Most people think of the shoulder as just the glenohumeral joint—where your arm bone (humerus) meets the socket in your shoulder blade (glenoid). But that’s only one piece.

There are five distinct joints that make up the shoulder complex:

  • Glenohumeral joint
  • Subdeltoid joint
  • Sterno-chondral-costal-clavicular (SCCC) joint
  • AC (acromioclavicular) joint
  • Serratic joint (under the shoulder blade)

Each joint plays a role in shoulder mobility and strength. If even one is off, your whole shoulder can suffer—often leading to pain or dysfunction on the opposite side of the problem area.


You Need More Than Muscles—But the Right Ones Matter

Your rotator cuff and deltoid muscles are essential, but they’re just the beginning.

The long head of the bicep and long head of the tricep attach to the glenoid from above and below. When you lose function in either (like after bicep surgery), you sacrifice major stability.

Other important players:

  • Pec major/minor
  • Latissimus dorsi
  • Trapezius
  • Levator scapulae
  • Serratus posterior superior

But two muscles stand out as most neglected and critical:


The Most Important Muscles You’re Probably Ignoring

1. Serratus Anterior

Fans out from your ribs to your shoulder blade. It helps anchor and stabilize the scapula while allowing fluid movement.

2. Rhomboids (major and minor)

Run from your spine to your scapula and work as antagonists to the serratus anterior. Together, these two maintain the neutral, retracted position of your shoulder blades—which affects everything from head posture to pelvic balance.

If your shoulder blades are unstable or misaligned, it can trigger a cascade of dysfunction:

  • Forward head posture
  • Decreased mobility
  • Increased injury risk
  • Compensations in your spine and opposite hip

The Joint Must Be “Smart” and “Fluid”

It’s not enough to strengthen muscles. Your joints need:

  • Fluidity (healthy fascia)
  • Neurological engagement (a “smart” joint)

If your serratic joint is stiff and disconnected, your shoulder gets noisy—literally. That cracking/popping you hear? That’s congealed fascia, not bones moving.


Smart Shoulder Training: What It Takes

Train with Hill’s muscle model in mind:
Every muscle needs its fibers, fascia, and joint working together for full function.

✅ Serratus anterior training must include multi-angle work and differentiate between the rib and scapular attachments.
✅ Rhomboid work must target both the major and minor and be done above the glenohumeral line, where the scapula locks and moves as one with the arm.

Most programs miss this. They focus on the “burn,” not the biomechanics.


Don’t Forget the Spine

A kyphotic (overly rounded) upper spine pushes the head and shoulders forward—undermining even the best exercises.

You can work your serratus and rhomboids all day, but without spinal mobility and scapular positioning, your results will be limited.


Want Help?

If you’re ready to take a holistic approach to shoulder health:

I’ve been doing this for 30 years under an osteopathic paradigm. I don’t guess—I assess, and I train with the full body in mind.

Let’s get those shoulders strong, stable, and pain-free.

Building a foundation for a better life.

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Why Consistency — Not Just Resolutions — Drives Your Health Goals

Solcore Fitness therapy and training

Everybody puts so much emphasis on January 1, but if you really want to succeed in the new year, it’s better to think about consistency in health goals — and how learning and adapting will shape your lifestyle over time.

Nothing magical happens at midnight on January 1.

The real change comes from within you.

Think of the year as a long story to live — not just a sprint at the start. If you pin all your hopes on the first few days of January, you’ll miss the bigger picture.

Here’s what will happen over time:

👉🏽 Sometimes you’ll do great
👉🏽 Sometimes you’ll struggle
👉🏽 You might even realize a goal wasn’t what you really wanted
👉🏽 But your consistent behavior will determine your results.

And that last one? It’s the most important.
Consistency in your health goals is what brings real, lasting change.

Start Your Story Strong

A good story needs a good opening. That doesn’t mean intensity — it means clarity, mindset, and small steps. Focus on developing the right mental approach. Tap into your emotions. Set different kinds of goals that can guide you and evolve with you.

Try this:

✅ Reflect on where you were this time last year. What did you learn? How can you build on that?

✅ Make your goals SMART — Specific, Measurable, Achievable, Relevant, and Time-bound.

✅ Prioritize your health and values, not just your weight or aesthetics.

✅ Think about long-term and short-term goals — and how to reward yourself for progress.

✅ Focus on behavior, not just results. Do your best daily — the outcomes will follow.

✅ Keep learning about health, exercise, nutrition, and stress.

✅ Be aware of your emotions, but don’t let them control your actions.

✅ Ask for support — even before you think you need it.

Give Yourself the Whole Year

Start strong, but don’t burn out. You don’t have to fix everything in January.

Use your calendar, revisit your goals, track your progress.
Stay curious. Stay consistent. Keep learning.

That’s how real change happens.

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

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Back Mobility: Why Stretching Alone Isn’t the Answer

Click on the image to watch

If your back feels stiff and stuck—and you’re tired of moving like Frankenstein—it’s time to look at back mobility from a deeper perspective.

Most routines you see online might feel good temporarily, but they don’t address the root cause.
And in many cases, they can actually make things worse.

Here’s why.


What Is Mobility, Really?

Mobility is the ability of your joints and tissues to move freely in all the directions they were designed to move.

It’s not the same as flexibility.
You can be flexible (like touching your toes) without having true mobility (like moving smoothly under load or rotation).

Mobility is functional.
It helps your body perform well, stay pain-free, and move with strength.

But it requires more than a few stretches.
You need structure. You need muscle. And you need balance.


The Anatomy of Real Back Mobility

Your back isn’t just one unit.
It’s a coordinated system of:

  • Four spinal curves (sacral, lumbar, thoracic, cervical)
  • Deep and superficial core muscles
  • Fascia, joints, and connective tissues

If you lose the natural curves in your spine—say your lumbar spine flattens—you lose structural integrity.
Your spine becomes weaker, more fragile, and less mobile.

Mobility isn’t about forcing range.
It’s about having the right alignment and the right strength to support movement.

At SolCore Fitness, we rebuild that foundation with a fascia-first lens—using tools like segmental strengthening and osteopathic training principles.


Why Routines Alone Don’t Work

Most YouTube videos show the same spinal twists and cobra stretches.
They feel good—for a moment.

But twisting a compressed spine can make things worse.

That’s because twisting compresses the discs between vertebrae. If your spine lacks space or alignment, you’re grinding into vulnerable tissue every time you rotate.

Over time, this leads to:

  • Herniated discs
  • Nerve impingement
  • Chronic tension and compensation

Before you stretch or twist, your spine needs:

  1. Proper space and alignment
  2. Muscular balance and activation
  3. Awareness of how your body compensates

The Real Process for Unlocking Back Mobility

If you want lasting mobility, follow this sequence:

1. Rebuild Spinal Curves and Space

Mobility requires decompression. Without space between vertebrae, movement will always be restricted.
We use ELDOA, myofascial techniques, and postural re-education to reintroduce this space.

2. Strengthen in All Directions

Your core isn’t just abs. It includes obliques, transverse abdominis, spinal stabilizers, and many supporting muscles.

You need to strengthen in rotation, side-bend, extension, and flexion—not just planks.
Back and front must work together, not in isolation.

This approach is central to our personalized therapy and training plans.

3. Move with Intention

Only after steps 1 and 2 can you begin applying movement patterns that support your mobility.
Even then, it’s not about routines—it’s about selecting movements that fit your body’s needs and structural state.

That’s why we don’t give cookie-cutter programs.
You’re not a cake. Your body isn’t built from a recipe.


You Need a System, Not a Shortcut

You’ve probably tried a few of those “10-minute mobility fixes.”
Maybe they felt good… until they didn’t.

True mobility is sustainable. It works with your body—not against it.
And it honors the complexity of your spine, fascia, and nervous system.

Want to learn what a real back mobility program looks like?

Start with our free holistic fitness guide, or book a consult and we’ll walk through what’s keeping you stuck and what needs to change.


You’re not meant to live in restriction.

With the right strategy, your back can feel strong, mobile, and free—so you can move the way life intended.

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

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Osteoporosis-Friendly: How To Strengthen Bones And Balance Your Body Without Weights! [No Routine].

Click on the image to watch

So your doctor just told you: You have osteoporosis.
And now you’ve heard the usual advice—lift weights, go walking, increase your T-score.
Simple, right?

But here’s the thing: that advice barely scratches the surface.
You need more than a walking plan and generic strength training to protect your bones.
And you absolutely don’t need to risk injury in a gym to make progress.

Let’s talk about a safe, osteoporosis-friendly exercise approach that’s deeper, smarter, and based on how the body truly works.


The Missing Piece in Conventional Advice

Doctors mean well. But they’re trained in medicine, not movement.
When they say “lift weights,” they’re usually thinking: Add resistance = stronger bones.

But not all movement builds healthy bone.
And not all resistance is safe for osteoporotic bodies—especially if you’re unbalanced or unaware of how your body compensates.

Even more “advanced” suggestions like power plate training or Nordic walking can help, but they only address a slice of the picture.

What’s missing?
Soft tissue. Fascia. Alignment.
These are the systems that actually govern how your bones respond to load.


Fascia First: Real Strength Starts Here

Your fascia connects everything—muscles, bones, ligaments, joints.
It’s alive, intelligent, and crucial for posture, movement, and bone health.

When your fascia is tight, twisted, or dehydrated, it sends the wrong signals through your body.
That misalignment throws off posture, stress distribution, and even your ability to generate new bone in a healthy way.

At SolCore, we use myofascial stretching and GPS (Global Postural Stretching) to reorganize and hydrate fascia.
This is what safely re-aligns the body without weights, and creates natural tensile force on bones to stimulate growth.


Your Bones Need Alignment, Not Just Load

Imagine building a house with crooked rebar. That’s what happens when your trabeculae—the internal scaffolding of your bones—aren’t aligned.

If you move with poor posture or imbalanced fascia, you’re putting force through joints and bones in a way that actually increases fracture risk or creates poor bone adaptation.

To reverse osteoporosis, you want:

  • A strong plumb line (ear–shoulder–hip–knee–ankle)
  • A stable gravity line (inverse cone through your pelvis)
  • Balanced muscular tone around your joints

These factors help your body distribute force evenly and stimulate healthy bone remodeling—naturally.

Learn more about how we approach this through osteopathic therapy techniques.


It’s Not About Muscle, It’s About Muscle Intelligence

You have ~600 muscles. But each one has fibers running in different directions—and needs to be activated with specificity.

Take your glute medius: it has three distinct sections (anterior, middle, posterior).
To truly engage it, you must work in different postures and directions. That means intentional movement—not generic reps in a gym.

Why does this matter for osteoporosis?

Because muscle engagement creates tensile pull on bones.
But only when it’s done in coordination with fascia and structural alignment.

Otherwise, you’re just training your imbalances to get stronger.


What Real Osteoporosis-Friendly Exercise Looks Like

Here’s the new model:

Realign your fascia using targeted stretching techniques
Train muscular chains, not just individual muscles
Respect your body’s architecture—don’t overload what’s misaligned
Use posture to generate safe, full-body force
Let fascia pull bones into alignment AND stimulate growth

That’s how you create sustainable bone health—without lifting weights.


Ready to Start?

If you’re stuck in the basic routine of walking and machines, but your body is asking for more, you have options.

  1. 📘 Download the Free Guide
    Learn the 4-step framework to reduce pain, restore movement, and reclaim your energy.
  2. 👤 Book a Consultation
    Talk with me personally. I’ll help you assess where you are, what’s holding you back, and whether we’re a good fit to work together.

You don’t need to fear movement.
You just need a smarter way to train your body—one that respects how you’re built.

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

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🏋🏽‍♂️ Gym Workouts for Longevity: Why Big Box Gyms Miss the Mark

Gym Workouts for Longevity

Click on the image to watch

When you walk into a big box gym, it can feel like you’ve found the answer to everything:

Strength training? ✅
Cardio? ✅
Yoga and mindfulness classes? ✅
Stretching areas, machines, HIIT, foam rollers, even a few free personal training sessions? ✅✅✅

But here’s the truth: none of it is a real program.
And most of it isn’t going to get you where you want to go — especially if your goal is longevity.


What Longevity Actually Means in the Body

Longevity isn’t just about living longer.
It’s about living better, longer.

That means:

  • A body that works efficiently into your 80s and 90s
  • Joints that move without pain
  • Fascia that stays hydrated and supple
  • A nervous system that stays calm and responsive
  • A structure that stays aligned under gravity

And none of that happens by randomly collecting workouts.


Why Big Gyms Sell You the Wrong Idea

I started in big gyms. I trained in them. I sold memberships in them.
I know exactly how they work.

They show you a buffet of options and say: “Mix and match however you want! You’ll get stronger, leaner, more flexible. Just show up a few times a week.”

But here’s the problem:
Exercise is not a random collection of movements.
Your body needs a program, not a menu.


Random Doesn’t Lead to Resilient

Let’s say you go to yoga on Monday, machines on Tuesday, cardio on Wednesday, and stretch a little on Thursday.

That’s not a system.
That’s activity.

It might feel productive, but it’s not progressive. It doesn’t build on itself. It doesn’t organize your structure, or address your compensations, or train your fascia to hold changes over time.

You feel good — until you don’t.
And then the overuse injuries start creeping in.


What a Real Program for Longevity Requires

If your body is designed to work a certain way (and it is), then your training should support that design.

Here’s what that looks like:

  • Evaluate posture and plumb line first
  • Train foundational strength and mobility patterns (not muscles in isolation)
  • Use precise progressions that account for fascia, nervous system, and joint mechanics
  • Respect gravity, force, and timing — not just muscle burn

You don’t need 10,000 square feet or 30 machines.
You need the right input in the right sequence.


Why Gym Trainers Aren’t Set Up to Help You

Even when gyms offer you “free personal training,” the goal is usually sales — not education.
Most new trainers are just out of certification. They don’t have enough experience or holistic understanding to create real outcomes. I know. I used to be one.

And they often give you what’s popular — not what’s effective.

Kettlebells are hot? You get kettlebells.
HIIT is trending? You get circuits.
Got hip pain? Foam roll it.

Problem is, none of that is personalized. None of it addresses the real reason your body is reacting the way it is.


Fascia, Progression, and Precision — Not Popularity

Take something simple like foam rolling your piriformis.
Most people sit on a lacrosse ball and grind away because it feels intense.

But do you know what you’re sitting on?
Your sciatic nerve? Your gluteal artery?

Do you know if you’re crushing healthy fascia — the same tissue you’re supposed to be training?

More pain ≠ better.
Random pressure ≠ release.
Sensations aren’t progress. Knowledge is.


So What Should You Be Doing?

Start with:

  • Structural assessment (Are you aligned?)
  • Movement patterns (Can you squat, lunge, push, pull, gait properly?)
  • Fascia and muscle balance (What’s restricted or weak?)
  • Nervous system regulation (Can your body recover?)

And from there:

  • Build a specific, holistic program
  • Adapt it as your body changes
  • Use tools that fit the plan — not just what’s available at the gym

A gym is just a space.
It only helps you if you bring the right system with you.


What to Do Next

If you’re using the gym just to feel like you “did something,” you’re missing the mark.
Worse — you might be reinforcing the very patterns causing your pain, tightness, or breakdown.

Longevity doesn’t come from random movement.
It comes from intentional progression — and knowing how to listen to what your body needs at each stage.

If you want support:

But whatever you do — don’t settle for what’s convenient.
Your body is too valuable to be thrown into a one-size-fits-all system.

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

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Is Your Functional Fitness Workout Actually Dangerous?

You’ve probably seen the term functional fitness workout tossed around everywhere lately.

But here’s the truth: what you see online or at the gym under that label is often misleading — or worse, harmful.

The original idea behind functional fitness was solid: training your body to perform real-life movements with strength, ease, and efficiency. But the fitness industry has warped this into circus acts and extreme trends — things like balancing on balls with weights overhead or twisting mid-air with kettlebells.

Even for seasoned pros, those workouts make no sense. And for most people, they’re a fast track to injury.

Man doing functional fitness workout that is not safe

Click the image to watch

So What Is Functional Fitness, Really?

Let’s go back to the definition. Something that is functional has a specific purpose or task. So functional fitness should support the way you live, move, and work — helping you feel better and function better in your day-to-day life.

That might include training to:

  • Walk, squat, twist, and bend with ease
  • Paint walls or lift gear in your profession
  • Run a 10K or play with your grandkids pain-free

But functional training isn’t a one-size-fits-all set of exercises. The movements you need depend on your goals.


Three Kinds of Functional Training

  1. Sport-specific — Focused on athletic performance. Runners train different muscle chains and movement patterns than skiers or lifters.
  2. Work-specific — Based on your job. A painter needs mobility and control in the shoulder, wrist, and neck. A nurse may need strong legs and posture.
  3. Life-specific — For general health, longevity, and pain-free movement in daily life. This is where most people should start.

Ironically, the more you focus on sport or work-specific training, the more you risk losing function in everyday life. Why? Because you’re overtraining narrow patterns and neglecting others.


The Foundation of True Function

If your goal is to function better in life, here’s where to start:

✅ The 7 Primal Movements

These are basic, essential motions you do every day:

  • Squat
  • Bend
  • Push
  • Pull
  • Lunge
  • Twist
  • Gait (walk/run)

Training these movements properly will make daily life easier. But you shouldn’t start here.

✅ Start with Your Deep Stabilizers

Real functional training begins with the PIT muscles — the deep internal stabilizers that prepare your body to move. These include:

  • Transversospinalis group
  • Deep hip rotators
  • Deep shoulder stabilizers
  • Fascia and visceral supports

These muscles receive the brain’s signals first. If they’re weak or disconnected, your body will compensate with larger muscles, creating dysfunction and strain.


Structure Dictates Function

This principle — first taught by osteopathic founder Andrew Taylor Still — says your body can only function well if its structure is aligned and balanced.

Your fascia, bones, and muscles don’t just hold you up like a stack of blocks. They create a biotensegrity system, where tension and compression are distributed across your whole body through fascia.

That’s why good posture isn’t cosmetic — it’s functional. Without structural balance, even “good” exercises cause harm.


Train What You Actually Use

Want to be able to balance on one leg? Then train the glute medius — in all three of its fiber directions. Want to squat pain-free? Work the deep hips and spinal stabilizers first.

If you skip this and go straight to dynamic exercises, you’re training dysfunction on top of imbalance.

And those extreme workouts that promise strength, mobility, endurance, and balance all in one? Total nonsense.

Your body needs focus to adapt. Each quality — like flexibility, strength, or endurance — takes months to build. You can’t rush it by stacking everything into one session.


Real Functional Training Takes Time

Here’s a simple path:

  1. Rebuild structure — Get your posture, alignment, and fascia moving well.
  2. Activate deep stabilizers — Teach your nervous system how to move safely.
  3. Train primal patterns — Squats, twists, lunges — correctly and with intention.
  4. Build specific traits — Endurance, strength, mobility — one at a time.

Each layer may take months. But it sets you up for a lifetime of movement freedom.

Functional fitness is not a shortcut. It’s a foundation.


Want to Learn How to Train Functionally (the Right Way)?

If you’re tired of confusing workouts, nagging pain, or wasted time, we can help. Our holistic program trains your body from the inside out — respecting fascia, structure, and function at every step.

👉 Click below to schedule a complimentary consultation.
We’ll talk about your goals, your body, and your best next step.

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

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Tired of Peloton? Here’s a Smarter Workout Alternative

Frustrated person next to Peloton bike exploring workout alternatives

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If you’ve been searching for Peloton workout alternatives, you’re not alone. What once felt like the future of fitness now often leads to burnout, boredom, or plateaus. Whether your bike’s collecting dust or your membership feels stale, it’s time to rethink what your body really needs — and what truly works long term.

Let’s break down why Peloton is falling short — and what you can do instead to get real results.

Peloton’s Rise… and Fade

Peloton exploded during the pandemic. People were stuck at home, and the brand nailed the timing with sleek bikes, energetic instructors, scenic virtual rides, and an easy subscription model. It felt like a movement.

But fast forward, and many people are canceling memberships and unloading their gear.

Why?

Sure, there are business reasons — but from an exercise and results perspective, there’s a deeper issue.


External Motivation Doesn’t Last

The whole Peloton model is built on external motivation: music, scenery, and peppy instructors yelling encouragement through the screen.

That can feel great in the beginning. But it fades — and quickly. Real, lasting progress requires internal motivation driven by clear goals that mean something to you.

It’s not about getting hyped up to pedal harder for 20 minutes. It’s about asking:
What do I want from my body and my life?


Cardio Alone Isn’t a Full Program

Peloton gives you cardio — and not much else. Maybe some light circuit training or HIIT. But it’s still basically endurance training.

  • No structured strength work
  • No fascia-focused training
  • No progression
  • No personalization

Just movement for movement’s sake. And that eventually leads to boredom, plateaus, or worse — injury.


One Size Doesn’t Fit All

Using your legs on a bike isn’t the same as training your legs intelligently. Overuse injuries, imbalances, and limited planes of motion can result from doing the same activity over and over.

Every body is different. You need a program that adapts to your individual structure, needs, and goals. That’s the opposite of Peloton’s cookie-cutter classes.


Why I Built Something Different

At SolCore Fitness, we follow a fascia-based osteopathic approach to fitness and therapy. That means:

  • Your workouts are built around your body’s actual structure
  • You learn to work with your fascia, not against it
  • You develop long-term strength, mobility, and stability — not just sweat

You don’t need fancy gear. You don’t need entertainment.
You need the right stimulus, progression, and support to evolve.


Ready for a Smarter Way?

If Peloton isn’t giving you what you need — that’s OK.

It was designed to be easy, not transformative.

But your body wants more. Your mind wants more. And you’re capable of more.

If you’re ready for a complete shift in how you train and take care of yourself, check out my program. It’s based on the principles of osteopathy and the real biomechanics of how your body is designed to move and heal.

Let’s train for your life — not just a screen.

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

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Why Stretching Matters: The Real Science Behind Your Body’s Balance

A person showing the science behind why stretching matters

This is very unfortunate. 🤦🏾

Beware the information you take in on social media and the interweb (yes, I know the irony here). I recently saw a post from a “trainer” I know is new to the profession — not certified, and barely trained — claiming boldly that you don’t need to stretch.

Ummmm… no.


Science says yes, and for multiple important reasons. Let’s break this down so it’s not just a rant — but a chance to learn.


1. The Hill Muscle Model

First, there’s the Hill Muscle Model, a foundational concept in muscle physiology. It explains that muscles behave like a system of contractile and elastic components — meaning they can both shorten and stretch.

If you ignore the elastic part of this model (the part that allows muscles to lengthen and absorb force), you’re essentially forcing your body to operate with only half the system functional. That’s a recipe for strain and injury.


2. Biotensegrity and Structural Balance

Your body isn’t a stack of bones held together with tape. It’s a dynamic, balanced system governed by biotensegrity — a term describing how tension and compression work together to create stability and fluid movement.

Think of it like a geodesic dome: it’s not rigid, but it’s strong. Your fascia, ligaments, and muscles maintain that tension network. When one part becomes too tight or too loose, the entire structure compensates — often in inefficient or painful ways. Stretching, when done appropriately, keeps this system balanced.


3. Fascia Health and Soft Tissue Quality

Your fascia — the connective tissue that wraps around muscles, organs, and joints — needs to be pliable and hydrated to function well. Without stretching, the fascia becomes stiff, dehydrated, and restrictive. This limits range of motion and increases the risk of injury.

Stretching nourishes and rehydrates the fascia. It improves sliding surfaces between tissues and reduces unnecessary friction that contributes to chronic pain or dysfunction.


4. Functional Range of Motion (ROM)

Your joints and muscles are meant to move through a full range of motion. But if your body doesn’t experience that range regularly, it adapts by shrinking your capabilities.

Imagine owning a sports car but only ever driving it in first gear. That’s what happens when you skip mobility work and stretching — your joints and soft tissues lose their full capacity. Eventually, simple movements like bending, twisting, or reaching become harder, more painful, or even dangerous.


5. The Consequences of Misinformation

Here’s the real danger: the trainer who said “you don’t need to stretch” isn’t evil — they’re just inexperienced and unaware. The bigger issue is that people hear statements like that and believe them. And then they suffer.

Social media has made everyone feel like an expert. But true expertise doesn’t just come from reading a few studies or copying flashy workouts. It comes from years of study, experience, reflection, and humility — especially humility to know how much you don’t know.


6. The Pieced-Together Workout Problem

This is how we end up with Frankenstein “total body workouts” built on partial facts. The logic seems sound on the surface: if I work all my muscles, I’m doing a total-body workout. But unless that workout respects the body’s complex interconnections, neurological readiness, structural imbalances, and fascial tension — it’s not actually holistic. It’s just random movement with good intentions.

And unfortunately, good intentions don’t protect your joints, restore your balance, or make you move better. Thoughtful, informed planning does.


What You Can Do Instead

Instead of chasing conflicting advice online, study with purpose. Take in complete models that respect the body’s design — not just cherry-picked hacks that sound good in a 60-second video.

If you want to start learning what works, I wrote an ebook that distills insights from almost 30 years of work in therapy and training. It’s a great place to begin if your goals include:

  • Longevity
  • Functional strength
  • Real mobility
  • Relief from back, SI joint, or muscle pain

You can grab the ebook with the link below.

Move better. Reduce pain. Live life on your terms.


Let’s be better than social media noise. Let’s stretch — intelligently, consistently, and with an understanding of why stretching matters.

Building a foundation for a better life.

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