Stretching

Jun 28 2023

How to Bust Overwhelm and Stay on Track

Ever started a week with great intentions workouts plotted, meals planned only for “real life” to arrive like a tidal wave? Work deadlines, family demands, home repairs, just keeping up: it’s easy to feel like there’s no time left for yourself. Sound familiar? Overwhelm is normal. Staying healthy in the midst of it is a learnable, practical skill.

Understanding Overwhelm: It’s Not Just “Too Much”

Overwhelm isn’t a personal failing. Our brains were never designed for 24-hour connectivity, all-day schedules, or modern multi-tasking. Chronic overwhelm causes “analysis paralysis,” procrastination, and eventually frustration that spirals into giving up habits that matter most—like exercise, meal prep, or mobility work.

Real-World Story: When Life Is Full

One SolCore client, Roger, ran a business, raised three kids, and was training for an event. He routinely missed workouts, beat himself up, and cycled negativity. Once he learned to recognize overwhelm (not just try to force willpower), he restructured his week using our “macro/micro” planning—and not only stuck with his goals, but enjoyed the process.

How to Bust Through Overwhelm

1. Clarify Your “Why”
When commitments pile up, reconnect to your biggest goal: “Why am I doing this?” Just “to get fit” isn’t enough. Dig deep (ex: “I want more energy for family adventures” or “I want to age pain-free”). This deeper “why” helps triage in the chaos.

2. Prioritize and List

Write down everything you need to do then circle the most important 1–3 for each day or week.
It’s classic, but powerful: a prioritized checklist keeps chaos at bay.
Even one “win” lifts you above discouragement.

3. Macro vs. Micro Programming

Macro: Schedule “anchor” routines 3 times/week blocks for major training (strength, movement, full recovery).
Micro: Use short blocks (5–15 min.) for stretching, mobility, or even breathwork especially useful on extra-busy days.
Busy TV night? Sneak in myofascial stretching while you watch.

4. Adapt Don’t Rigidly Control
Mike Tyson said it best: “Everyone has a plan until they get punched in the face.” Be willing to shift routines, shrink expectations for that day, but never miss completely.

5. The 3-Question Reset

What is my single top priority for health today?
How much time do I realistically have?
What’s a win even if small that I can guarantee?

6. Track, Reflect, Reboot
Check off your daily “musts,” celebrate each one, and review weekly. Adjust as life ebbs and flows.

Story: How Small Wins Drive Momentum

Client “Joan,” a teacher working 60-hour weeks, felt overwhelmed to tears. We designed “micro routines:” 10-minute walks, 5-minute mindfulness, and quick evening stretching. Each tiny success snowballed—energy rose, sleep improved, and she started celebrating herself, not scolding.

The Power of Movement (Especially Myofascial Stretching)

Myofascial stretching is perfect for overwhelmed schedules—it improves circulation, posture, and energy in just a few minutes and can be done anywhere. Clients often report that the short routines break up stress, ease anxiety, and increase focus better than another cup of coffee.

Bonus Tips for Staying Consistent

Batch cook and prep so you have healthy food even when rushed.
Tell family or colleagues your goals for a little built-in accountability.
Use reminders and alarms, or place gym clothes somewhere obvious.
Most importantly, track wins, not perfection!

What NOT to Do

Don’t expect to do it all, all the time. Overwhelm thrives on unrealistic expectations.
Don’t beat yourself up for missing one day—reset, refocus, re-engage.
Don’t fly solo if a group or coach would help—sometimes community is your best support structure.

Final Thought: Progress in Busy Times

You can’t eliminate busy seasons, but you can build resilience and consistency within them. With the right approach, you’ll discover that challenging weeks can still move you forward.

Need structure? Want a routine that flexes when life goes wild? Try myofascial stretching and, if you want a fuller reset, let’s chat about building a plan tailored for your busiest seasons.

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

Find out more @

Jun 26 2023

Break Free from a Workout Rut: Steps to Real Progress

Have you ever felt trapped in the “Groundhog Day” of workouts, where every gym session or run feels like a repeat of the one before? If so, you’re not alone. Even the most enthusiastic exercisers trainers and coaches included hit ruts where motivation slips, progress flatlines, and that initial “glow” turns into monotony.

Why Ruts Happen and Why It’s Normal

Most ruts start innocently:

You find a set of exercises or a class pattern that feels comfortable.
Early progress is great energy rises, clothes fit better, pain subsides.
But eventually, your body adapts, the novelty fades, and you might skip, half-heartedly repeat, or get bored.

Routine is fantastic for habit building. But for growth? You need heightened focus, playful variety, and a clear path that evolves with your needs not endless repetition.

Sara’s Story: From Stuck to Strong

Sara, a longtime client, was a “routine queen.” She did the same strength circuit every Monday, ran the same loop on Wednesdays, and attended the same yoga class on Saturdays. Over time, she noticed her old knee pain creeping back, her pace dropping, and her sleep getting worse. The solution wasn’t “harder” or “more”—it was “smarter.”

Step 1: Identify & Own Your Stuck Points

A workout rut doesn’t mean you’re lazy—it means your body is ready for the next challenge or a new approach. Common signs:

Plateaued strength, endurance, or mobility
New aches in familiar spots (hips, back, shoulders)
Burnout, low motivation, or even dreading sessions

Tip: Write down what has changed over the last 3 months how you feel, where energy or results have dipped. Admitting it opens up options!

Step 2: Reverse Engineer Your Goals

Ask, “Why am I working out? What do I want to achieve in the next phase?” Generic answers like “get fit” aren’t enough. Get specific:

“I want to improve my squat mobility for gardening.”
“Run a 5K with my daughter injury-free.”
“Build core strength to reduce my back pain.”

Clear direction prevents autopilot and makes your training meaningful.

Step 3: Assess, Don’t Guess

When you’re stuck, your body may be signaling an underlying movement imbalance or weakness. At SolCore, we recommend a professional assessment for:

Postural patterns (are you always favoring one side?)
Range of motion (is something tighter or weaker than last month?)
Functional movement (can you hinge, squat, press, and twist efficiently?)

Tip: Self-assess by filming exercises and comparing with previous sessions or professional technique models.

Step 4: Change One Variable at a Time

Overhauling your entire routine is a recipe for overwhelm. Instead:

Tweak one routine (e.g., swap lunges for split squats; try tempo work instead of all-out speed).
Add one new class (e.g., mobility, fascia release, or integrated strength).
Make rest and recovery as important as training days.

Step 5: Mind-Body Connection and “Why”

Often, the mental rut comes from ignoring your body’s messages—pushing through pain, resisting needed rest, or disconnecting from true intentions. Make one day a “mindful movement session”—move slowly, notice breath-to-muscle connection, and jot a few notes about how movement feels (not just what it looks like).

Step 6: Commit to a Personalized and Evolving Plan

A static “one plan fits all” approach is where most people lose interest. Instead, invest in a Personalized online program where each phase is designed for your body, your goals, and your progress to date.

These programs:

Adapt every 3–4 weeks, keeping things interesting
Target weaknesses and build on strengths
Integrate assessments so you see real progress
Provide feedback, accountability, and community

Real World Win: How James Broke the Cycle

James, 47, was a routine “gym rat.” Stuck in a rut, he joined our online program. Week by week, we shifted variables, added new movement “puzzles,” and built in mindfulness. After three months, James reported not just physical gains, but renewed energy: “My old pain is gone, I look forward to every session—and, surprisingly, I’m more motivated at work and with my family, too.”

Final Thought: Progress Beyond Maintenance

Maintenance is fine—it keeps you from slipping backward. But deep down, you want progress—to discover new potential, get out of pain, or just LOVE moving again. The way out of a rut is personal, purposeful, and supported by structure.

Ready to break your own rut? Try our Personalized online program for a 13-week overhaul that renews results and puts you back in control body and mind.

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

Find out more @

Jun 14 2023

How to Make Your Dreams Come True

Everyone has a dream a vision for their future that sparkles with possibility. But what separates the dreamers from the “doers”? Why do some people achieve what they long for, while others see their aspirations fade with the seasons?

From Wishful Thinking to Real Action

“Someday, I’ll run a marathon.”
“One day, I’ll get my body—and my health—back.”
“Maybe, if things calm down, I’ll fix my back pain.”

Sound familiar? Dreaming is easy; follow-through is harder. In truth, many dreams remain just that because no realistic structure or daily action supports them.

Client story:

Take Carlos, a SolCore client with a “bucket list” of summiting Wheeler Peak, New Mexico’s tallest mountain. He dreamed of it for five years, but let a busy job, minor injuries, and family commitments delay action. The difference came when we broke his dream into real steps: training hikes, specific mobility routines, a nutrition plan, and accountability. Six months later, on top of that peak, he realized it was less about fitness and more about seeing himself as the kind of person who follows through.

Step 1: Decide Which Dreams Are Real

Before you sink effort into a goal, get honest: is this a fantasy, or your authentic desire?
Ask:

Do I truly want this, or does it just sound good?
Would I do this if nobody ever saw or celebrated?
Am I willing to do the work, or does the idea feel better than the action?

Exercise: Write down your main dreams. Circle the top one. Go deeper than “I want to get out of pain.” What life awaits you if pain is gone? What adventures, freedoms, or relationships?

Step 2: Paint a Clear Picture

A fuzzy dream can’t fuel you for long. Get specific:

“I want to play on the floor with my grandkids, pain-free.”
“I want to deadlift my bodyweight at age 60.”
“I want to travel solo, unafraid of injuries or setbacks.”

Specific dreams illuminate the path.

Step 3: Build a Realistic, Flexible Plan

Dreams need a backbone—concrete steps you can execute:

Short-term milestones: weekly or monthly progress checks.
Long-term structure: a 1-year or 5-year “why not?” outlook.
Course correction: Plans will shift; flexibility keeps them alive.

A good plan also includes support—friends, coaches, or peers sharing their journey, encouragement, and wisdom.

Step 4: Identify and Remove Obstacles

Every dream faces resistance.

Is it time? (Write your ideal and actual weekly schedules. Where’s hidden “scroll” time?)
Doubt? (“I never stick with anything.” Flip: “I always come back—I’m persistent.”)
Chronic pain/old injuries? Get them professionally assessed—don’t let “I can’t” win when “I could, with help” is true.

Step 5: Use the Power of Consistency

Consistent action, not perfection, is where dreams materialize.

Celebrate every healthy meal, workout, or mindful stretch.
Build streaks. Two weeks becomes two months—soon, you’re the kind of person who “just does this.”

Step 6: Recruit Accountability

Share your dream and plan with someone you trust. Check in regularly—wins and setbacks both. At SolCore, group classes and coaching accelerate results because community inspires, encourages, and gently nudges.

Step 7: Apply to Health (or Any Area)

Health dreams are the best mirrors for this process, because results are visible, experiential, and undeniable.

Want to age gracefully? Integrate daily mobility and resistance training.
Want full pain relief? Pair hands-on therapy with a gradual, progressive exercise plan.
Want to get outdoors more? Schedule weekly hikes, even in small groups, and reward yourself.

Growth Mindset: Embrace Detours

Dreams aren’t always linear. Relapses, new injuries, travel, or life emergencies will slow (but not end) your journey. The real “win” is remembering what author James Clear says in Atomic Habits: “You do not rise to the level of your goals. You fall to the level of your systems.”

Client Example: Emma’s Return to Tennis

Emma came to SolCore three years after quitting competitive tennis due to rotator cuff pain. Her dream? “To play, pain-free, for fun.” At first, progress was slow—old pain flared, motivation dipped. With weekly check-ins, adaptive programming, and emotional support, she found herself back on the court for short games, then full matches. The sparkle in her eyes at each milestone proved the journey was as valuable as the dream itself.

Ready to Turn “Maybe” Into Mastery?

Every life you envy began with a dream—but was built by daily choices, accountability, and willingness to ask for help. Structure matters. If you want support and expertise, schedule a Free Consultation today. We’ll map your steps, identify obstacles, and ensure that next year, you’re not wishing—you’re celebrating.

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

Find out more @

Jun 13 2023

Mature Into a Smarter Way of Working Out

Youth is forgiving. In your teens, 20s, and maybe early 30s, nearly any routine “works.” Missed warm-ups? No problem. Heavy squats, endless HIIT, little sleep, junk food, and somehow you still bounce back for another day. But rounding the corner into your 40s, 50s, and beyond, everything changes. The old “more is better, push through pain, go harder” is no longer a sustainable badge of honor. Working smarter—not just harder—becomes the key to lifelong strength and wellness.

Why Your Workout Needs to Evolve

Aging isn’t just about candles on a cake. Recovery systems slow, inflammation accumulates, joints lose some elasticity, and old injuries “speak up” more quickly. If you keep training like you did at 25, here’s what happens:

Small imbalances compound, leading to chronic pain/injury.
Progress stalls—even regresses—as fatigue trumps results.
Motivation dips, as soreness and frustration replace joy.

Instead, those who thrive in their 40s, 50s, 60s and beyond adapt—preserving energy, mastering technique, and making recovery as important as work.

Client Story: From Burnout to Brilliance

Consider “Kevin.” At 47, he was still training like a competitive athlete: max-effort bootcamps, skipping rest, using the same “push-through” tactics as college. By 50, not only were his knees angry but his old back injury was shutting him down. When he sought help at SolCore, we didn’t just scale back his sessions—we rebuilt his plan:

Prioritize mobility and posture every session.
Swap pure muscle-building for myofascial chain work.
Layer in active recovery and structural exercises.
Suddenly, his energy soared, his chronic aches faded, and (bonus) his work performance improved. “I train less, but I’m stronger and more capable than I was a decade ago.”

The Science: How Aging Bodies Change

Muscles: Lose mass and power if unchallenged, but respond well to smart, consistent resistance work—especially compound, functional movements.
Connective tissue (fascia): Stiffens and shortens with age or inactivity, needing stretching and hydration.
Joints: Cartilage thins, requiring joint-specific movement and less repetitive high-impact stress.
Hormones/Recovery: Recovery takes longer; sleep, hydration, and nutrition are now non-negotiable.

The New Playbook for Mature Training

1. Prioritize Joint Health and Mobility
Start every session with integrated movement prep (dynamic stretching, ELDOA, joint rotations, foam rolling). Focus on hips, shoulders, spine—where most compensations arise.

2. Quality Over Quantity

Use slower, controlled reps.
Master technique before adding weight.
Emphasize full range-of-motion—not just “how much can I lift?”

3. Mix Modalities

Blend strength, mobility, fascia training, and low-impact aerobic work.
Sample: Squat-to-overhead reach, push-pull combos, plank variations.

4. Build Structured Recovery In

Schedule rest days proactively (not as afterthoughts).
Use active recovery: walking, gentle swimming, yoga, or Personal Training guided stretching.
Truly rest—quality sleep, good food, thoughtful breathwork.

5. Incorporate Fascia and “Small Muscle” Training

Train stabilizers, not just big movers. Clamshells, balance work, banded holds, and manual therapy support.
Address connective tissue with specific myofascial release and stretching.

6. Respect Your History
Got an old injury? Give it extra love—modify to protect, not ignore.
Listen for “yellow lights:” fatigue, minor aches, sleep disruption—adjust before they become roadblocks.

Real World Results: Client Examples

“Samantha,” a competitive tennis player, refocused on core mobility and fascial health after 40. Result? Extended her playing years, reduced shoulder and hip pain, and even improved on-court speed.
“Linda,” who wanted to garden into her 70s, mastered hip stability, learning simple daily movements and stretches that kept her backyard her playground, not her nemesis.

The Power of Personal Training Over “One-Size-Fits-All”

A mature system means you don’t just copy the workouts of celebrities or pro athletes—you build from the ground up, with your body, goals, and realities front and center. That’s where SolCore’s [Personal Training] comes in:

Assessment: Where are your unique strengths, and what needs support?
Customized plans: Adjust for history, daily energy, and specific ambitions.
Progression: Every few weeks, gently ramp up challenge—never rush.
Education: Learn why you’re moving a certain way.

Benefits Beyond Injury Avoidance

Consistency: When joints feel good, you don’t skip.
Confidence: Each win builds belief in your body’s future.
Energy spillover: Improved focus at work, calmer relationships, higher mood.
Longevity: Decades of active, independent living—less time on the sidelines.

Mature Doesn’t Mean “Slower” It Means Smarter

A smarter approach often leads to (surprising!) leaps in strength and performance. You might lose “ego lifts,” but you’ll gain progress you can feel and measure for years.

Final Words: Play the Long Game

Stop battling your younger self or chasing internet trends. Shift your mindset:

You’re “building decades of adventure,” not counting reps for tomorrow.
You train so life outside the gym is richer—hikes, travel, play, community.
Invest in what matters: posture, mobility, strength, and joy of movement.

Ready to break the “old way” and build for the future? Explore our Personal Training options for science-backed, personalized programs designed for every phase of your life.

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

Find out more @

May 30 2023

Don’t Let a Therapist “Fix” You

“Once I do X, then I’ll…”
“Things are chaotic—when it calms down, I’ll start.”
“This works for my schedule better than that…”

We’ve all justified inaction with logic. How often is “practicality” just fear whispering in a business suit?

Understanding Fear’s Tricky Disguise

Our brains crave safety—and often seek it through rationalizations:

Not booking that health screening because “it can wait until after this stressful month.”
Delaying a new fitness routine until “work slows down.”
Settling for an old, ineffective stretch routine because “switching now might throw everything off.”

But comfort (and its twin, “practicality”) can quietly block your growth, health, and happiness.

Why the Smartest People Get Tricked

“Mary,” a high-powered attorney, was a pro at planning. She never missed a deadline—with work. But her back pain program? “Not a good quarter to start.” Every season, the excuse shifted: a trial, a trip, a new training, the holidays. Behind her logic was fear—fear of failure, fear of discomfort, even fear of success (“What if I actually get better?”).

How to Spot Fear’s Favorite Phrases

“Now’s just not the right time.”
“Let me just fix X and I’ll start Y.”
“I just need more information/training/support before beginning.”
“What I’m already doing is fine—for now.”

These keep you in the comfort zone, repackaged as wisdom.

What’s Underneath Three Core Fears

Fear of Judgment: “What if I try and fail?” So you never start, and no one can criticize your efforts.
Fear of Discomfort: Change is work, and routines are cozy—even when unfulfilling.
Fear of Losing Identity: Many folks make being “busy,” “always struggling,” or “injured” part of who they are; growth threatens that narrative.

How to Break Free Action Steps

1. Notice the Script
Any “practical but perpetual” reason should trigger a red flag.
Jot down what you tell yourself, and note how often these “valid” reasons push your real health, fitness, or growth to the back burner.

2. Name the Real Fear
Ask bluntly: “If there were no obstacles, what would I feel if I started today?” Surfacing the fear robs it of power.

3. Write a Tiny, Immediate Plan
Commit to one simple, uncomfortable first step—book a consult, attend a single class, spend 10 minutes on a new routine.

4. Expect Resistance and Walk Through It
Every meaningful change brings anxiety. It feels like danger, but it’s just stretching the edge of your comfort zone.

Client Story: “Michael’s Leap”

Michael wanted to correct long-standing shoulder pain. Every month, a new reason popped up to stall. Together, we spotted the deeper pattern (fear masked as “scheduling conflicts”), set a single appointment, and started small. A year later, he’s pain-free, stronger, and now tells others: “Action—especially when uncomfortable—is always the right time.”

Why Osteopathic Manual Therapy Breaks the Pattern

[Osteopathic manual therapy] isn’t just about hands-on healing; it’s about assessment, facing your starting point, and accepting change at a safe, expert-driven pace.

You’ll get support reframing fears (“Is this pain, or just the sensation of new movement?”)
Adjustments are gradual, not overwhelming.
Small victories build genuine confidence, making action easier the next time.

Final Thought: Practicality Is Only Practical…If It Moves You Forward

Real practicality is growth-oriented—it’s about choosing the safest steps to move toward your goals. If your plans never risk, never stretch, never make you sweat (a little), you’re not being “practical”—you’re being cautious, and likely letting fear hold you still.

If habitual stress, tension, or “one day” thinking still has you stuck, take the next practical step schedule Osteopathic manual therapy.
You’ll build resilience, confidence, and movement one real, meaningful action at a time.

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

Find out more @

May 30 2023

Keep Promises to Yourself for Lasting Success

Most of us learned young that keeping promises to others is fundamental—part of trust, friendship, and reliability. But how often do you break promises to yourself, and what does it really cost? The truth is, your internal track record can make or break a fitness journey, impactful change, and ultimately, your own self-respect.

Why Broken Self-Promises Matter

Imagine promising a friend you’ll meet at sunrise and no-showing, week after week. Eventually, they’d stop counting on you. When you regularly break your own promises—“I’ll stretch every night,” “I’ll walk at lunch,” “I’ll avoid mindless snacking”—you teach yourself that your own word doesn’t matter. The cost? Growing frustration, lost momentum, and declining belief in future goals.

The Cycle of Letdown—and Why It’s Common

Life throws curveballs. You say you won’t overeat this weekend, but stress leads you to raiding the fridge. You swear to a new morning workout, but the alarm rings and you “accidentally” snooze. Each missed intention chips away at your confidence and identity as someone who follows through.

How to Break the Cycle (and Rebuild Trust in Yourself)

1. Re-evaluate Your Promises
Make sure what you commit to is what you truly want, not just what you think you “should” want. Real desires energize action; fake goals quickly fade.

2. Get Radical About Self-Honesty
What’s really sabotaging you? Lack of time, unsupportive routines, or maybe perfectionism (“I missed once—may as well give up”)?

3. Start Small and Over-Deliver
Choose the lowest-hanging fruit: a five-minute stretch, one healthy meal, a daily walk. Keep streaks manageable.

Under-promise, over-deliver. Small wins breed big momentum.

4. Make Promises Public
Tell a friend, colleague, or coach. Accountability increases commitment—doubly so when your reputation is on the line.

5. Celebrate Each Kept Promise
Tiny rewards matter: cross the task off your list, share progress in a group, or simply savor the feeling.

6. Stack Wins and Build Self-Trust
One day becomes a week, a month, a new standard. Suddenly, you expect to follow through—and you do.

Real Client Results: “Leah’s Integrity Streak”

Leah struggled for years with weight loss and stretching routines—endless cycles of “start strong, fall off.” When she committed to just three daily promises—drink water, five minutes of breathwork, evening stretch—her identity shifted. “I’m someone who honors her word. I finally trust myself.”

The Psychology: Self-Integrity as Motivation

Research shows that keeping promises to yourself boosts dopamine, creates positive self-talk, and literally rewires brain circuits for confidence, motivation, and resilience. Conversely, breaking promises repeatedly heightens shame and self-doubt.

If You Slip (And You Will)

Relapses and off-days will happen: the key is to forgive yourself quickly, reboot, and keep going. The “never miss twice” rule is powerful. Miss a morning? Double down at night.

Coaching/Guidance Amplifies Results

If you’ve tried self-motivation but keep tripping up, a coach or group can help:

You’ll map realistic promises and the supports needed to keep them.
You’ll have a sounding board for setbacks.
Progress becomes collective, not just private struggle.

Personified: Treat Yourself as You Would a Friend

Would you let down a close friend or child, again and again? Of course not! Act as your own best friend—sincere, honest, and persistent. Your self-respect is worth the effort.

The Simple Formula for Lasting Change

Make it meaningful.
Make it doable.
Track and reward.
Repair after stumbles.
Iterate as you grow.

Ready for Support?

Not sure where to start? Want a “trust rebuild” and real routine? Book a [Free Consultation] at SolCore Fitness. Let’s clarify your goals, map out simple promises, and lay down a track record that pays off for years to come.

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

Find out more @

May 30 2023

Positive Mindset Habits You Can Build

Introduction: Why Mindset Is the REAL Foundation

Ever notice two people can experience the same day and have opposite attitudes? “Ugh, Monday is a drag,” versus “Hey, new week, let’s see what happens.” The difference? It’s not the circumstances—it’s the mindset. Mindset is more than trendy “positive thinking.” It’s the foundation for how you interpret events, handle obstacles, and rebound from stress. At SolCore Fitness, we’ve found that everything—commitment, resilience, even physical health—starts with your story about what’s happening.

The Power of Perception

Perception is choice in action. Imagine you’re late for work and stuck in traffic. One mindset says: “My whole day is ruined.” Another reframes: “Great, I’ve got ten minutes of me-time.” Same event. Different perception leads to different stress, mood, and likelihood of eating breakfast or finishing a workout later.

The “Brain Reps” Theory

Just as you build strength set after set, you build mindset moment-by-moment, story-by-story. Every time you practice a more constructive thought—“Setbacks are feedback, not failure”—you lay down neural “tracks” that make it easier to choose helpful thoughts tomorrow.

Real-World Story: Sharon’s Shift

Sharon, a long-term SolCore member, was queen of negative self-talk. If a class felt tough, she’d say, “I’m so weak.” If the scale didn’t budge in a week, “It’s hopeless.” After coaching, Sharon built a new mental habit. She replaced every criticism with a countering truth: “It’s normal to struggle. I’m getting stronger every time.” Within two months, her stress levels dropped, she looked forward to tough days, and—bonus—her body changed faster because she stopped sabotaging herself emotionally.

Habit #1: Question Your First Story

Pause when you catch yourself making a snap judgment (e.g., “I failed at my workout”). Ask, “Is this absolutely true? What’s another story?” This unlocks new perspectives—“I showed up, pushed through, and learned what I need to focus on.”

Habit #2: Practice Daily Wins

At the end of each day, jot down three “wins”—big or small. Over time, this shifts your brain’s attention from what’s missing to what you’re building.

“I cooked a healthy dinner.”
“I took a walk.”
“I apologized instead of stewing.”

Habit #3: Choose Supportive Language

Transform “I have to work out” into “I get to move my body.” Instead of “It’s hard,” try “It’s challenging, which means I’m growing.” Language isn’t just communication—it builds reality.

Habit #4: Cultivate “Obstacle Immunity”

Resilient people expect setbacks. They develop a script: “This challenge is an opportunity to learn.” When plans get derailed—illness, work, unexpected travel—view it as training for real life, not a personal flaw.

Habit #5: Embed Mindset Shifts In Action

John struggled to maintain his routine when family stress peaked. We made a plan: for every negative thought (“I have no time”), anchor it to an action (“I’ll do a 5-minute stretch right now”). Action cements new mental patterns.

How Positive Mindset Fuels Physical Progress

The research is clear: optimistic people recover faster from injury, are less likely to develop chronic pain, and have better immune function. How? Lower cortisol, adaptive behavior, and a willingness to try again.

Caution: Positive Doesn’t Mean Fake

You don’t have to deny hard times. True “positive mindset” acknowledges pain, setbacks, and struggle—then seeks the lesson or opportunity, not just a happy face.

When Mindset Shifts Don’t Come Easy

If you’ve faced trauma, chronic pain, or have deeply engrained self-criticism, shifting mindset can be difficult. Support helps: journal, work with a coach, or join a group where positive stories are the norm.

Building the Habit—One Day at a Time

Start every morning with a question: “What’s one thing I’m grateful for?” or “What could go right today?”
Pair your workout with a positive affirmation: “Every rep is me building capability.”
After tough days, ask, “What would I tell a friend?” Then say it to yourself.

Client Example: Rick’s New Week Ritual

Every Sunday, Rick writes two lists: “Last week’s wins” and “What I’ll attempt this week.” This simple review keeps self-doubt in check and sets him up for consistency, even when motivation dips.

Final Step: Get Help Turning Mindset Into Consistency

It’s one thing to read about these ideas; it’s another to practice them. If you want support, clarity, and a plan for weaving these new habits into daily life, book a [Free Consultation]. At SolCore, we’ll help you build the mindset that lays the base for the body you want.

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

Find out more @

May 15 2023

The Irony of Wanting to Get Out of Pain

“I just want to be out of pain.” It’s a wish nearly everyone has uttered whether after a bad night’s sleep, a gardening mishap, or years of nagging aches. But the paradox is this: truly escaping pain long-term doesn’t involve avoiding it at all costs. It almost always means moving through discomfort, addressing the root cause, and correcting imbalances even when it’s challenging.

Pain: Not the Enemy, but a Messenger

Pain is your body’s dashboard light an alert that something is amiss. At first, it’s a whisper: a twinge while walking, dullness after a workout. Ignore it, and the volume rises: throbbing, stabs, or loss of mobility. Eventually, untreated pain will disrupt sleep, mood, relationships, and even your vision for the life you want.

Client story “Paul’s Pattern

Paul loved hiking but developed recurring knee pain that started as occasional stiffness and morphed over months into chronic swelling. He tried band-aid fixes NSAIDs, ice packs, even a cortisone injection. Pain diminished… briefly. But the problem wasn’t gone it simply went silent until the next adventure.

Two Roads: Mask or Correct

There are really only two options:

Mask the pain: Medications, passive modalities (ice/heat), or quick treatments offer momentary relief but rarely address why the pain existed in the first place.
Correct the root: This path is more challenging. It requires assessment, addressing movement patterns, building resilience, and yes—sometimes working through discomfort to restore function.

Why the Quick Fix Usually Fails

Covering up pain or chasing only comfort leads to…

Reliance on escalating meds or procedures (Tylenol > opioids > cortisone > surgery)
Greater tissue breakdown behind the scenes
Loss of confidence in your body, fear of movement, and in time… more pain

It’s like duct-taping over a check engine light.

The Courage to Correct

Story “Terri’s Turnaround

Terri, a runner, had low back pain off and on for years. Every time it flared, she’d skip core work and double down on “rest.” She never got lasting relief because she never addressed why her back hurt: weak glutes, stiff thoracic spine, and poor pelvic stability. With support at Sol Core, Terri committed to a program focused on mobility, core strengthening, and gradual progress sometimes through discomfort. Did it hurt at first? Sure. But within three months, her pain was gone, running was easier, and her confidence soared.

True Recovery Means Facing the Source

Long-term change relies on:

Assessment: Find WHY pain is present (movement dysfunction, imbalance, weakness, compensation).
Precision: Use corrective exercise and manual therapy to restore optimal patterns—don’t guess or self-treat randomly.
Consistent, Targeted Effort: Improvements take time. Your nervous system, joints, and fascia adapt only with persistent, quality input.
Learning Your Signals: Pain is rarely “fixed” overnight. Honor signals—differentiate productive discomfort from warning pain.

Why Even “No Pain” Isn’t Always Good News

Some clients say, “But I don’t hurt now—do I need to change?” Yes. The body is good at compensating (masking imbalances by overusing other tissues). Pain is sometimes the last sign. Like thirst, once it hits you, you’re already dehydrated.

Client Example: Maya’s “Hidden” Knee Risk

Maya, a hiker, had great energy no pain yet but her squat form and stair gait were off. Early intervention with a holistic exercise and fitness program corrected these patterns, preventing the injuries many of her friends later faced.

The Mindset Shift: See Discomfort as Positive

Productive Discomfort: Good pain is what you feel when a tight muscle finally stretches, or weak tissue begins to fire correctly.
Destructive Discomfort: Bad pain is sharp, stabbing, or worsening with good alignment—signal to stop and reboot.
Growth Mindset: Understand that challenge yields resilience. The short-term test leads to robust, pain-free living.

Blending Therapy and Training

At SolCore, our [holistic exercise and fitness program] uses a blend:

Assessment: Functional screens, posture checks, history review
Osteopathic manual therapy: To restore joint and fascial mobility
Corrective exercise: To teach your brain and body new, pain-free movement patterns (ELDOA, myofascial stretching, core stability)
Progressive overload: Safe intensity increases to develop strength and function for real life

When Rest Becomes Harmful

Rest is crucial in acute injury, but rest without re-training fosters stiffness, weakness, and recurrence. The right movement is medicine.

Facing Fear: Why We Procrastinate

Many fear discomfort—“What if I make it worse?” The right guide helps you differentiate helpful pain from harmful, and supports you one step at a time.

Results That Last

Pain relief that doesn’t return
More confidence and strength for life’s demands
Skills to manage future setbacks, instead of cycling back to square one

Ready for REAL Progress?

Don’t settle for fleeting relief. Take the courageous route: address the root, learn the signs, and embrace the wisdom of discomfort. If you’re ready to truly break the pain cycle, start with our holistic exercise and fitness program you’ll gain more than just comfort; you’ll unlock lifelong energy and freedom.

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

Find out more @

Apr 22 2023

You Gotta Make Space In Your Life For Your Goals

TImagine: What If Your Life Is Already “Full”?

Ever feel like your days are jam-packed—but you’re still not moving toward what you want? If you’ve ever set a passionate goal (get pain-free, run a 10K, reclaim your spine, eat better, enjoy mornings again!) but find yourself spinning, you’re not alone.

Here’s the truth:
Most people aren’t failing at goals because of willpower or talent. They’re failing because there’s literally no space for those goals to exist. Your calendar, energy, to-do list, even your mental bandwidth—all filled up with the urgent, the routine, the “shoulds” and the patterns you’ve been living on autopilot.

Why Making Space is the First (and Often Forgotten) Step

You can’t add a new habit, routine, or ambition on top of an already-full plate—at least, not for long. Trying to “layer on” healthy change without clearing space is like shoving a new couch into a packed room: something’s got to give, or you’ll end up tripping over your own life.

Analogy:
You wouldn’t try to grow a garden in a backyard covered with junk. First, clear the plot. Only then can you plant, feed, and watch anything meaningful grow.

Story: Tom’s “Schedule Overhaul” Breakthrough

Tom, a SolCore client in his fifties, wanted to train consistently and finally recover from years of back pain and fatigue. For months, he kept saying “I just don’t have time.” When we dove deeper, his calendar was stacked with work, errands, and tasks that started as “important” but had never been reconsidered.

We mapped his week and found:

6+ hours spent scrolling social media (often to de-stress)
Three late-evening TV hours most nights for “wind-down” (but led to poor sleep)
Tasks that could be delegated or batched, but were still done out of habit

Once Tom deleted or rescheduled just a few of those blocks, he made space for three 30-minute movement sessions per week, meal prepping, and even dedicated time for reflection. With space came oxygen for his goals—and within three months, he moved better, slept better, and felt proud.

The Hidden Ways We Fill Our Lives

Commitments we never revisit: Clubs, favors, meetings that are now “automatic”
Energy zappers: Drama, unending social feeds, multitasking, saying “yes” to requests just to be polite
Mental clutter: Worrying, ruminating, replaying frustrations

How to Make Space—Step by Step

1. Audit Your Space (Time, Energy, Headspace)
Block out a quiet 30 minutes. List every recurring obligation—big and small. Be honest: what energizes, what drains? What really supports your next goal? What can be delegated, dropped, or rescheduled?

2. Apply the “Full Jar” Principle
If your day is a jar, filling it with sand (endless tiny tasks, distractions) leaves no room for rocks (your goals). But if you start with rocks, then pour in sand, everything fits.

Schedule main workouts, food prep, self-care first.
Let smaller tasks fill gaps.

3. Create Transitions
If you can’t do a full “reboot,” try sandwiching new habits onto existing routines. Example: If you always walk the dog, end with five minutes of stretching. Or pair meditation with your first cup of coffee.

4. Say “No” Boldly, “Yes” Intentionally
No to the things that don’t move you forward (even fun invites if they will sabotage your needs). Yes to routines, people, and spaces that uplift and support you.

5. Make It Visual
Use calendars, trackers, or even sticky notes to see your space for goals. If possible, physically clear out (kitchen counter for prepping, corner for stretching/yoga).

The Science of “Room to Grow”

Research in behavioral psychology shows that habit change fails most when there’s a “crowding out” effect—meaning, too many existing obligations prevent new routines from ever gaining traction. Success skyrockets when we subtract and simplify before adding.

The Emotional Side—Permission to Clear

Many clients struggle with guilt: “If I let go of this, I’m failing.” Not true. Releasing old commitments (even ones you once loved) is an act of self-respect, not neglect. Your friends, family, and work can thrive better when you’re thriving too.

When You Don’t Make Space—What Happens?

New routines are inconsistent, rarely stick, and become a source of shame (“Why can’t I follow through?”)
Self-care feels like “stealing time,” not a gift
The cycle of overwhelm, burnout, and self-criticism repeats

Client Story: Maya’s “Declutter, Restore, Thrive”

Maya was a busy mom and local business leader. After a minor injury, she wanted to add physical therapy and stress relief—but always felt “jammed.” A nonjudgmental audit revealed she was still attending three committees she no longer cared about—“just because.” With guidance, she stepped down (with gratitude, not guilt), and found two extra afternoons per week for group class and reading. “I finally feel in control,” she said. “My body and mood transformed—and my family noticed, too.”

Toolbox: Your Space-Making Playbook

Weekly review: What kept you busy last week? What actually helped?
Start with “WHY”—What is the single most important goal for this season? Carve out room for it first.
Remember you can’t do everything at once. Pick one or two priorities.
Involve others. Tell them you’re clearing space for a goal—most will support (or join you!).

Ready to Plant New Seeds?

Until you clear the soil, nothing new will bloom. The first move is always subtraction, not addition!

If you want a proven structure for holistic change—one that fits your new, well-made space—start with The Ultimate Guide For A Holistic Exercises And Fitness Program. You’ll get a blueprint to declutter and re-focus, so your goals actually thrive.

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

Find out more @

Mar 20 2023

How Much Is Your Health Worth to You?

As a culture, we love the mantra, “Health is the greatest wealth.” We share memes, repeat it as wisdom, and nod in agreement… but do most people really live that way?

If surveys and statistics are any sign, our society has a funny way of showing it. U.S. health spending reached $4.9 trillion in 2023—a mind-boggling $14,570 per person, about 17.6% of all money America makes in a year. And year after year, we continue to face rising rates of preventable chronic disease—largely because we skip the behaviors that actually create real health.

So, do you value your own health? If so, does your calendar and budget match your beliefs?

Do Our Habits Reflect Our Priorities?

We often say health comes first. But in reality, many people spend $5 a day at Starbucks, pay more than $100 a month for streaming or cable, and happily budget for happy hours and restaurants. These comforts matter—enjoying life is part of being healthy!—but they’re not replacements for real self-care.

Yet, many hesitate to join a fitness program, hire a coach, or upgrade their nutrition, with the common excuse: “I can’t afford it.”

If you consistently invest in everything but your health, ask yourself: What’s truly important to you?

Why Investing in Health Delivers Huge Returns

Let’s be real: every dollar spent on positive health habits pays you back, often in ways you never expect. A study by the American Heart Association found that exercising just the recommended amount (150 minutes moderate activity per week) can cut healthcare expenses by up to $2,500 a year. And those savings don’t just show up in your bank account—they show up in energy, confidence, fewer lost workdays, and more years of independent, vibrant life.

Regular movement, healthy eating, and restoring fascia health all add years and quality to your life—while shaving off thousands in medical bills.

“I Can’t Afford It” Is Often a False Belief

Think about what your monthly choices communicate:

$150–$200 for a gym, group coaching, or holistic movement—sometimes less than a family dinner out
$2,000 a year on coffee, versus investing those dollars for a training program that reshapes your body, mindset, and daily energy
Investing a few hours a week in your [HOLISTIC EXERCISE AND FITNESS PROGRAM] instead of more time lost to passive entertainment

It’s not about guilt. It’s about clarity: what truly pays off?

The Real Cost of Neglect

If you skip investing in your wellness now, the price comes due later—sometimes in lost income, sometimes in medical bills, sometimes in the years you miss being active with family or doing what you love.

Compare that to the average cost of chronic disease, injury, or hospital stays—thousands to tens of thousands of dollars per episode, plus lost time, pain, and regret. The “someday” you want to avoid is when your health becomes an emergency.

The Benefits Go Far Beyond Money

Financial savings are just the tip of the iceberg:

Boosted mood and energy
Resilience to stress and life’s knocks
Stronger immune system and fewer sick days
Better relationships and more meaningful life

And perhaps most valuable? A future where you’re capable, independent, and happy—no matter your age.

It’s Not All Sacrifice

You don’t need to swear off all pleasures. I will absolutely savor a good cappuccino after a busy week, and unwind with my favorite shows. It’s about balance and consciousness—choosing to put yourself on the priority list instead of hoping “someday” you’ll get around to it.

Why Health Is the #1 Investment

Consider this:

All the money in the world is useless if you don’t have energy, mobility, or vitality
True happiness relies on the freedom your health provides
Modern medicine can only “fix” so much—prevention is always the superior outcome

As the old wisdom says, “A healthy person has a thousand wishes. An unhealthy person has just one.”

Make Your Investment—Today

Here’s the bottom line: If you believe health is the greatest wealth, act like it. Shift your mindset from “I can’t afford it” to “How can I not afford NOT to?”

Invest your time, money, attention, and energy in the habits that pay you back for a lifetime.

Your first move could be joining a [HOLISTIC EXERCISE AND FITNESS PROGRAM]. It’s not a splurge—it’s the smartest investment you’ll ever make in yourself, with real, measurable returns.

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

Find out more @

Ready to feel  stronger and pain free?

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