Women’s Health

Dec 24 2014

How to Have a Truly Happy Holidays

Happy Holidays Why Gratitude Makes All the Difference

Holidays can be stressful—travel, full calendars, family, and feeling stretched in every direction. The usual health and fitness advice about gaining “six holiday pounds” or sticking to water and moderation is helpful, but there’s something more important: gratitude. Taking stock of what’s truly good in life brings real joy during the busiest season.

Practical Ways to Build Gratitude and Enjoy the Season

Give thanks in ways that work for you:

Each night before bed
Setting aside time on weekends to write gratitude lists
Practicing gratitude when feeling overwhelmed or stressed
Creating a “30 days of gratitude” challenge
Or inventing your own way to intentionally appreciate your life

The simplest gratitude practice can shift an entire season from frantic to fulfilling.

A Personal Gratitude Practice

This year, the approach is simple: “Eat my own dog food.” There’s gratitude for family, friends, living in Santa Fe, and for all the support from the community—especially those who make the work at SolCore Fitness possible.

Sharing and receiving ideas for gratitude makes everyone stronger—feel free to add a favorite routine or tip in the comments!

For year-round gratitude, growth, and transformative wellness in Santa Fe, explore
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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Sep 02 2014

How Doing This One Simple Trick Lets You Eat the Foods You Love Skip the “Diet Foods”

Skip “Diet Foods”—Real Food Is the Real Solution

Clients often assume fitness professionals eat plain “diet foods” all day—chicken breast, cottage cheese, plain veggies. The truth: feeling great and staying lean comes from choosing real, high-quality food over restrictive “health foods.” Eating French toast, burgers, or the occasional treat isn’t off-limits when the focus is on whole, thoughtfully sourced ingredients.

Why Source Quality Matters More Than Calories

Eat for metabolic type, choose organic, grass-fed, wild-caught, pasture-raised, and avoid processed, pesticide-heavy food. The body struggles with synthetic, “grown” foods and reacts with bloating, inflammation, and weight gain. In contrast, whole foods nourish, restore, and satisfy—no calorie-counting required.

Make It Simple—Shop Smart, Listen to Your Body

Shop from local farmers markets or organic establishments
Ask about farming practices if unsure—many are organic in practice, even if not certified
Track how foods make you feel instead of tracking calories
Notice: better energy, normalized weight, less pain, clearer thinking

Supporting real food producers does more than boost health—it supports the local, sustainable ecosystem. Choose quality and see results.

For a personalized, sustainable nutrition plan rooted in real science:
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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Aug 23 2014

These 3 Motivational Words Will Put Your Exercise Program In Overdrive

The Mindset Shift—From “Have To” to “Want To”

Three words—“I want to.” That’s the difference between dragging through a fitness routine and using an exercise motivation mindset, putting joy and energy into every session.

Most people frame exercise as a chore: “I have to work out,” “I have to eat better,” “I have to stretch.”
But shifting to “I want to” energizes both body and spirit, making the whole journey lighter, more enjoyable, and ultimately more sustainable.

Why “I Want To” Matters

Words carry energy. Say both phrases aloud:

“I have to” feels heavy, pressured, and obligatory.
“I want to” feels open, motivating, and full of choice.

This isn’t just “woo-woo.” When you reframe your mindset, you give yourself permission to pursue goals with ease rather than guilt. Real progress—in fitness, nutrition, or personal growth—comes from positive motivation, not punishment.

Think about learning a new skill. When one of my clients was studying French, every time he said “I have to practice,” it felt like homework. But when he shifted to “I want to practice,” his energy changed. He found joy in the process and made faster progress. The same applies to fitness and health: mindset fuels results.

Make It Routine

Before each workout, pause and say:
“I want to.”

Try it before stretching, before lifting weights, before stepping into a class. Over time, your body and mind shift from dread to drive. That small, consistent mindset shift compounds, helping you stay consistent, focused, and ready for results.

Mindset + Expert Support = Transformation

Mindset shifts are powerful, but they become even stronger when paired with the right training plan. At SolCore Fitness & Therapy, our personal training and manual therapy programs are built to help you move past resistance, create lasting routines, and enjoy your progress.

As Ekemba Sooh, founder and manual therapist, often says: “The body responds best when the mind and fascia are both aligned.” By combining expert guidance with the right mindset, you can unlock results that last a lifetime.

Ready to Shift Your Mindset?

Next time you catch yourself thinking “I have to,” pause and reframe: “I want to.” Then back it up with action—whether that’s a single stretch, a short workout, or a full training session.

The shift from obligation to choice can transform not just your fitness, but your whole life.

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Jun 25 2014

How Adding a Vacation to Your Exercise Program Boosts Weight Loss, Energy, and Motivation

Why Taking a Vacation Is a Fitness Superpower

Going on vacation isn’t just fun—it’s a science-backed way to break through plateaus, recharge motivation, and even drop stubborn pounds. Many people return from relaxing trips energized, lighter, and excited to push ahead with new goals.

The Power of Recovery—Don’t Skip It!

Fitness gains happen when the body adapts to challenge—and adaptation only takes place with proper rest and downtime. Overloading the system with nonstop workouts leads to stagnation, injury, and burnout. Scheduling “off” cycles allows both body and mind to heal, grow, and return stronger.

How to Use Periodization, Rest, and Fun for Results

Cycle workouts: Don’t repeat the same intensity; alternate heavy, moderate, and restorative sessions.
Schedule regular breaks: Give yourself permission for days and weeks off, especially after a tough phase.
Make vacation active and nourishing: Explore new places, try outdoor activities, and focus on relaxation—not rigid routines.
Let the mind and body adapt: Rest activates the parasympathetic nervous system, the body’s repair and rejuvenation mode.

The outcome: more lasting results, less stress, greater motivation, and genuine whole-being fitness.

For guidance on smart exercise cycles, recovery, and building a lifestyle that delivers sustainable results:
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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Feb 12 2014

How to Eat Healthy to Lose Weight Fast and Have More Energy

Nutrition Shouldn’t Be Confusing—Choose the Type That Fits Your Body

There’s endless advice about diets and “best” foods, leaving most people overwhelmed and frustrated. The reality: weight loss and energy don’t require extremes. Eating natural, organic, and unprocessed foods tailored to your metabolic type is straightforward, sustainable, and energizing.

Find Your Type—Eat for Your Unique Body

Metabolic typing recognizes that bodies process food differently, based on individual genetics and ancestral roots. Three core categories—protein, mixed, or carbo type—guide your best food choices. Discovering your type means less guesswork, faster progress, and meals that leave you satisfied (not deprived).

Lasting Results Without Dogma

No one-size-fits-all plan—just common-sense eating, personalized for optimal digestion, mood, and sustainable weight loss. Track how foods make you feel, experiment with whole food choices, and discover lasting satisfaction. No more guilt or confusion.

Curious about metabolic typing and ready to feel your best?
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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