Strength Training

Apr 06 2023

Bloom This Spring: Personal Growth, Fitness & Renewal Tips

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

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

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

1. Dig in the Dirt — Clear Space for Growth

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

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

Ways to dig in the dirt:

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

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

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

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

Some ideas:

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

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

3. Tend Your Garden — Commit to Daily Care

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

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

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

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

4. Blossom with Generosity and Gratitude

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

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

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

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

A Personal Note

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

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

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

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

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

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

Find out more @

Apr 06 2023

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

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

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

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

Step 1: Identify Your Sources of Energy

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

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

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

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

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

Step 2: Define Where You Want to Grow

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

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

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

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

Step 3: Reduce Distractions and Competing Demands

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

If you want growth in fitness, you need to:

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

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

Step 4: Create and Follow Your Plan of Action

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

That could include:

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

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

Step 5: Feed Energy Back into the System

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

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

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

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

Real Client Example

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

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

Why Spring Works

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

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

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

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

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

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

Find out more @

Apr 06 2023

Success Is a Decision

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

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

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

What “Success Is a Decision” Does NOT Mean

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

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

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

Real success is active, owned, and deliberate.

The Three Commitments That Create Success

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

1. Understand Your Motivations

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

Maybe it’s:

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

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

2. Set Aligned, Informed Goals

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

That might mean:

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

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

3. Commit—And Keep Committing

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

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

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

Why Talent, Luck, and Hope Aren’t Enough

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

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

They:

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

The Champion’s Mindset

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

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

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

Success in Health Means Playing the Long Game

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

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

Client Story: Maria’s Turning Point

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

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

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

Turning Decision Into Daily Action

Here’s how you can apply this same principle:

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

Remember: Success Is Many Decisions

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

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

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

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

Find out more @

Mar 31 2023

What’s Your Big, Unrealized Dream?

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

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

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

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

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

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

1. Dream Big – REALLY Big

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

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

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

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

Let yourself imagine without restriction.

2. Get Real – Ground the Vision

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

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

Ask yourself:

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

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

3. Make a Plan – One Bite at a Time

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

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

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

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

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

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

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

Research might include:

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

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

5. Put in the Work – Consistently

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

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

Commit to:

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

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

6. Enlist Support – Build Your Dream Team

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

That might include:

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

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

Real-World Example

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

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

The Dream Cycle: From Vision to Reality

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

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

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

Call to Action

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

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

The moment you decide, the path begins.

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

Find out more @

Mar 25 2023

Your Best Investment Is … YOU!

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

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

Are You “Over-Taught” to Give?

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

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

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

Self-Care Is Not Selfish It’s Adulting

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

What does self-investment look like?

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

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

Every Dollar (and Minute) Spent on Health Is Multiplied

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

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

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

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

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

Your Daily Actions Build Your “Life Account”

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

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

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

What Are You Really Valuing?

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

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

Real Client Story: Jenny’s Turnaround

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

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

How to Shift from Self-Neglect to Self-Investment

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

Your Legacy Is Your Health

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

Call to Action

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

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

Find out more @

Mar 11 2023

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

you get out what you put in for health and fitness

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

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

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

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

Step 1: Flesh Out Your Desire

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

Instead, get specific:

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

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

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

Step 2: Choose the Right Actions for Your Goal

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

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

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

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

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

Step 3: Avoid the “Randomness Trap”

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

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

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

Step 4: Understand the Frustration Cycle

Here’s what often happens:

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

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

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

Step 5: Frame the Work Properly

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

Instead, view your plan as:

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

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

Step 6: Commit to the Program

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

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

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

Step 7: Responsibility is Power

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

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

Real Client Example: Brian’s Breakthrough

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

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

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

Key Takeaways: How to Get Out What You Put In

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

Call to Action

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

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

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

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

Find out more @

Feb 26 2021

Why Workouts Are Always Hard The Truth About Progressive Resistance

Why do your workouts never seem to get easier, no matter how long you’ve been training? The answer lies in the science and psychology of progressive resistance training, one of the most essential concepts in fitness.

Progressive resistance means you’re always working against a challenge that matches your current capacity. As you get stronger or more skilled, the stimulus must also increase, so your body can keep adapting, building muscle, and improving fitness. Just as a child’s early reading materials eventually give way to advanced texts, each workout’s “difficulty” is simply a necessary step on a lifelong staircase of growth.

People often feel disheartened when workouts stay hard, expecting them to magically become effortless after a few weeks or months. But if your routine isn’t challenging, it’s not provoking any adaptation. True progress is a gradual process, and the discomfort, effort, and even frustration you feel are positive signals that you’re moving forward—not failing. Biology demands “overload”—putting stress on your muscles, bones, and mind so the body responds by getting stronger.

Segmental Muscle Strengthening

If the struggle feels constant, it means you’re doing what you’re supposed to. Real fitness improvement never comes overnight, and clever marketing promising easy, quick results only fuels disappointment. Instead, embrace the definitions:

Progressive: developing step by step, improvement that is incremental but consistent.
Resistance: intentional refusal to stay at current capacity; a willingness to meet challenge head-on.

The solution isn’t to “fight” the challenge or get down on yourself. Instead, accept your starting point. Practice mindfulness during workouts, so you notice your progress and accept the natural struggle that comes with growth. This openness allows for better awareness, and better adaptation, and helps you recognize and celebrate every small win.

There is no stasis—each workout is a new opportunity to move forward. Continuous progressive resistance strengthens not just the body but the mind and spirit as well. With acceptance, resilience, and patience, what was once impossible becomes your new baseline.

Ready to Embrace Real Progress?

The time to start taking care of yourself is always now. For individualized guidance in progressive resistance training and the mindset strategies to thrive on the path, Book a free consult. Get the support and smart programming needed to master the journey.

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

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Oct 30 2020

Just Running Doesn’t Get Your Legs Strong The Science Behind Well-Rounded Leg Training

The Running and Leg Strength Myth

Many people believe that because they run or hike regularly, their leg strength is already up to par. While running is an excellent cardiovascular and endurance activity, it doesn’t cover all the bases when it comes to leg strength, muscle balance, and functional athleticism.

How Running Trains Your Legs (and What It Misses)

Running is a highly repetitive, global movement that primarily works the body in the sagittal (forward-backward) and, to a lesser degree, transverse (rotational) planes. This style of training can build muscular endurance and limited power but does not adequately activate every muscle or use the full range of motion your legs are capable of.

Planes of Motion: What Runners Miss

Runners mostly move forward, rarely side-to-side (frontal plane) or with true rotational power, and typically emphasize only a few types of muscle contractions. The legs have dozens of muscles, each capable of movement in multiple directions. Overuse of certain movement patterns results in uneven development and leaves stabilizers, abductors/adductors, and smaller postural muscles undertrained, which can lead to imbalances and weaknesses.

Why Strength Training Is Essential for Leg Health

Complete leg strength goes beyond what running offers. Strength training targets specific segments, builds muscular coordination across all planes, and helps correct imbalances. Science has shown that adding resistance and plyometric (explosive) training to a running routine improves not only leg strength but also running efficiency, speed, and injury resilience.

Segmental Muscle Strengthen

Injury Prevention and Balanced Muscle Development

When runners neglect certain muscle groups or movements, overuse injuries like IT band syndrome, Achilles problems, and knee pain become common. Segmental training and stretching—targeting specific muscles and fascia—allow the body to move more efficiently, disperse load, and remain balanced even during repetitive activities like running or hiking.

Segmental Training and Stretching: Completing the Picture

To future-proof your legs (and your whole body), your program should include exercises that stretch and strengthen each segment and chain in the legs. This means not just squats and lunges, but also mobility drills, myofascial stretching, proprioception work, and targeted moves for any “weak links” found in your movement assessment.

Key Takeaways for Runners

Running is great for endurance and basic strength, but not enough for full-body or leg health.
All muscle groups and movement directions need some attention especially if you want to avoid injury and continue progressing as an athlete.
Diversifying your routine, adding segmental strength training, and using targeted myofascial stretching are critical steps.

If you want legs that are strong, resilient, and ready for whatever life throws at you, make sure your training goes far beyond the running trail!

Find out more @

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

Jan 19 2019

SolCore Fitness & Therapy – Who We Are

At SolCore Fitness & Therapy, we help people move out of pain, build lasting strength, and improve their quality of life through a unique blend of osteopathic manual therapy and fascia-focused exercise. Our approach combines cutting-edge techniques like ELDOA, Myofascial Stretching, and targeted strengthening with a deep respect for how the body naturally works. Whether in group classes, semi-private training, or one-on-one sessions, we create a supportive environment where clients can heal, grow, and discover what’s possible for their bodies.

We would love to talk to you about your goals & challenges. Reach out for a free consultation today.

Find out more @

Nov 03 2016

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

How Exercise and Sleep Are Connected

Sleep is one of the most critical—but often overlooked—pillars of lasting health. How, when, and how much you move during the day can shape the quality and length of your sleep for better or worse.

The Science Behind Exercise’s Effect On Sleep

Moderate Activity Equals Better Sleep

Consistent, moderate-intensity exercise is proven to help people fall asleep faster, enjoy deeper slow-wave sleep, and reduce wakefulness and insomnia symptoms.
Even just 30 minutes most days can improve sleep quality and duration, supporting healthy aging, better recovery, immune function, and sharper cognition.
Moderate activities (walking, cycling, swimming, resistance training) can balance stress and boost mood, helping regulate melatonin, serotonin, and decrease sleep latency.

When Exercise Hurts Sleep—Overtraining & Timing

Studies in athletes and active adults show that high-intensity exercise, especially when done late in the day, can trigger a spike in stress hormones (adrenaline and cortisol) that disrupt sleep.
Exercise-induced insomnia may mean spending more time in bed without restful sleep, frequent waking, and difficulty falling or staying asleep, especially after vigorous training.
Poor recovery can be linked to endurance supplements with caffeine; caffeine and stress can keep cortisol levels high for hours after training, further impairing the ability to relax and sleep.

How To Optimize Sleep and Recovery in Santa Fe

Balance Exercise and Rest

Aim for moderate activity (30–45 minutes) most days, earlier in the day.
Avoid intensive evening workouts; late-night high-intensity exercise delays melatonin release and keeps you alert longer.
Support recovery with clean, protein-rich nutrition, hydration, and low sugar intake.
Use relaxation, mindfulness, or breathwork routines to help transition into sleep, especially on tough training days.
Take rest days or reduce intensity if sleep disruptions or increased nighttime waking occur.

Nutrition, Supplements, and Recovery Tools

Diet matters too—choose clean meals focused on protein and iron, avoid caffeine and stimulants late in the day. One cup of coffee can raise cortisol for several hours. Always listen to your body and adapt your program if sleep quality declines.

Bottom Line—Exercise for Better Sleep in Santa Fe

Exercise is vital for good sleep and overall health, but overtraining, late caffeine, and poor recovery routines are common pitfalls. Santa Fe’s active residents can enjoy high energy and restorative sleep by following science-backed habits and listening to their bodies for true wellness.

Explore healthy lifestyle, training, and recovery resources:
Healthy Living and Mind-Body Balance

Find out more @

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