Women’s Health

The Untold Truth About the SI Joint (And Why Most Fixes Fail)

The sacroiliac joint—or SI joint—is one of the most misunderstood areas in the body. And yet, it plays a massive role in your ability to move, feel good, and stay injury-free.

If you’ve ever looked for SI joint exercises or ways to relieve SI joint pain, chances are the info you found was generic, over-simplified, or just wrong. And that’s a problem.

A dysfunctional SI joint can prevent you from gaining strength, limit your mobility, and leave you stuck in a loop of recurring pain or injury.

Let’s fix that.

What Is the SI Joint (And Why Should You Care)?

The SI joint connects your sacrum (the base of your spine) to your ilium (your pelvic bones). You have two of them—left and right—and together they form the foundation of your pelvis.

Think of your pelvis as the floor of your body. If the floor is off, everything built on top—your spine, shoulders, legs—becomes misaligned.

Here’s the kicker: SI joint issues are often asymptomatic. You might be struggling with shoulder pain, knee discomfort, or tight hip flexors—and never realize the source is pelvic instability rooted in the SI joint.

Why Standard Fixes Don’t Work

Most practitioners don’t fully understand the SI joint. Some even claim it’s not a real joint or that it doesn’t move. That’s not just wrong—it’s dangerous.

The SI joint is a total joint:

  • It has a capsule
  • It contains synovial fluid
  • It has proprioceptors (tiny sensory “computers”)
  • It’s stabilized by key muscles and ligaments

When this area is off, you don’t just lose movement—you lose the ability to communicate with your body.

A Deeper Look: Movement and Dysfunction

Physiologically, the SI joint has one primary movement axis—called the oblique axis. It helps the sacrum and ilium move together smoothly as you walk or bend.

But when dysfunction sets in, the joint can fall into 20+ different pathological movement patterns, leading to all sorts of compensations, from a false leg length discrepancy to upper-body pain.

If your treatment or exercise doesn’t account for these patterns, you’re just treating symptoms—not the cause.

My Journey With the SI Joint

I’ve been in the health and fitness field for 30 years. I started out like most trainers—using standard methods like PT and corrective exercises. But when I injured my own back (L4-L5 disc bulge with sciatic pain), those traditional approaches didn’t help.

That’s when I found osteopathy. It opened my eyes to how the body truly works: as a holistic, interconnected system.

And the SI joint? It was central to the whole picture.

How I Assess and Work With SI Joint Issues

When someone comes into my studio (or online), one of the first places I assess is the SI joint—no matter what pain they report.

Why? Because if the foundation is off, everything else will be too.

Here’s my general approach:

  1. Assessment – Identify which part of the SI joint is involved (lesser arm, greater arm, apex, base, etc.).
  2. Ligament Reboot – Using manual therapy (like TLS and pumping) to reactivate proprioceptors and restore communication.
  3. Fascial Work – Addressing deeper fascial chains that are often involved but ignored.
  4. Specific Exercise – Not just general glute or core work, but targeted movement based on what your body needs.

Muscles involved include:

  • Piriformis
  • Glute Max (deep + superficial)
  • Glute Med
  • Obturatorius
  • Iliopsoas

But again, it’s not just about muscles. It’s about chains. You have to treat the whole system.

Don’t Google “3 Moves for SI Joint Pain” (Please)

Generic exercises might help a little—or they might make things worse.

Why? Because SI joint issues are specific. The dysfunction could be from one of many regions within the joint or even a combination of them. Without proper assessment, you’re guessing.

And in the body, guessing is a great way to stay stuck.

Want to Learn More?

I share more like this every week—so subscribe, share, and join the conversation. If you’re ready to go deeper:

Don’t let a misunderstood joint hold back your potential. Fix the foundation—so the rest of your body can finally thrive.

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

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 How to Be Present in Your Life: 9 Simple Ways to Stay Grounded

SolCore Therapy and fitness

In today’s fast-paced world, it’s easy to constantly be somewhere else in your mind.

Scrolling through social media. Texting someone who isn’t in the room. Replaying yesterday or stressing about tomorrow.

This emotional disconnection is a signature of modern life. But when your body is here and your mind is not, you miss the real beauty of living—and the power of your own presence.

➡️ You’re not being the partner, parent, or friend you want to be.
➡️ You’re missing the beautiful gifts right in front of you.
➡️ You’re overlooking challenges and opportunities that matter.

The truth? You only get today. Yesterday’s gone. Tomorrow isn’t promised. What you do now is what counts. Here’s how to be present in your life, one moment at a time.

✅ 1. Breathe

Nothing centers you faster than your breath. Close your eyes and take three slow, deep breaths. If you want, take more.

✅ 2. Go Deeper

Explore mindfulness tools like meditation, guided apps, or yoga. You don’t need to be perfect—just consistent.

✅ 3. Unplug from Social Media

Nothing pulls you out of the present like scrolling. Schedule intentional scroll times and silence the rest.

✅ 4. Limit the News

Constant news exposure fuels anxiety. Stay informed, but stop doom-scrolling. You’ll be okay without the 24/7 feed.

✅ 5. Exercise Regularly

Move your body intentionally. Even a 15-minute walk clears your head and brings your attention back to now.

✅ 6. Practice Gratitude

Each day, jot down 1–3 things you’re grateful for. Speak your appreciation out loud. Smile at a stranger. It all counts.

✅ 7. Set Boundaries at Work

Take breaks. Turn off your phone after hours. Learn to say no when your plate is full. Boundaries are a gift to your future self.

✅ 8. Forget Multitasking

Focus on one thing at a time. Multitasking might feel productive, but it dilutes your attention and drains your energy.

✅ 9. Engage Your Senses

Look around. What do you see? Smell? Taste? Feel beneath your feet? Anchor yourself in what’s happening right now.

Some people get frustrated with presence practices. “It’s hard to stay focused,” they say.

They’re right. It is hard. Our minds wander—and that’s okay. Just gently return to the moment. Again and again. Like any practice, it gets easier over time.

Take a breath. Be gentle with yourself. You don’t need to be perfect. You just need to show up.

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Allow the Process to Change You: Why Discomfort Leads to Growth

Click on the image to watch the video.

We’ve all heard the saying:

“Doing the same thing over and over and expecting different results is insanity.”

We know it logically. But most people don’t feel it deep enough to change. And that lack of internal understanding sabotages their progress before it even starts.

Let’s talk about why this happens—and what you can do instead.

The Fear Wall That Stops Real Change

As a SomaTherapist and SomaTrainer, I’ve worked with people for decades to help them overcome pain and build stronger, more balanced bodies. But I can often tell early on who’s going to succeed and who’s going to give up.

Those who succeed?
They’re open. They might feel the same fear and discomfort, but they don’t shut down. They let the process unfold.

Those who don’t?
They put up walls. They fear being uncomfortable, not understanding everything right away, and not feeling “safe” in uncertainty. That fear hijacks their ability to learn, grow, and trust their bodies. And it keeps them stuck.

Discomfort Is Part of the Path

Growth requires stress. Not too much—but definitely not zero.

Whether you’re pursuing a career, healing your body, or learning something new, you’ll go through moments of frustration and uncertainty. That’s the cost of real transformation.

Take my own story:
When I first experienced this work, it was hard. I felt it in unfamiliar places, and it was uncomfortable. But I let the process reshape me—physically, emotionally, and mentally.

The discomfort of staying stuck was worse than the discomfort of moving forward.

Linear Systems vs. Holistic Growth

Most people are used to symptom-based approaches:

  • Go to a chiropractor for your back
  • Go to a PT for your shoulder
  • Try a personal trainer for strength

But the body doesn’t work in isolated parts. It functions holistically.

When I start working with clients using a true osteopathic model, it surprises them. We’re not just addressing the painful spot—they begin moving and strengthening parts of their body they didn’t even know were involved. Tight, dry, and weak areas get activated. And yes—it feels foreign and uncomfortable.

But that discomfort is the signal that change is happening.

If You Don’t Let the Process Change You…

You’ll quit.
And quitting—even if it feels good in the moment—leads to a cycle of:

  1. Relief from stress
  2. Rationalization (“I know what’s best for my body”)
  3. Disappointment when things don’t improve
  4. A lowered threshold for quitting again

Eventually, quitting becomes part of your identity. And that’s a heavy burden to carry.

Your Identity Can Grow—If You Let It

You are more capable than you think. You’re more you than you realize. But that expanded version of you only emerges when you step into stress, growth, and challenge.

When you allow the process to change you—not just physically, but mentally and emotionally—something powerful happens:

  • You break the cycle.
  • You become more grounded in your body.
  • You expand your capacity as a human being.

Final Thought: Life Is Here to Help You Grow

As author Echeart Tolle said:

“Life isn’t here to make you comfortable. It’s here to help you grow.”

Growth comes from allowing, not controlling. From openness, not certainty. The process may not always feel easy—but the rewards are real and lasting.

Your turn: Have you gone through a process that challenged and changed you?
Leave a comment and let me know—I’d love to hear your story.

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The Surprising Truth About Iliopsoas Muscle Pain

If you’re dealing with iliopsoas muscle pain—sometimes called psoas pain—you’re not alone. The iliopsoas plays a critical role in how your spine, pelvis, and hips move… and when it’s tight, weak, or dysfunctional, it can cause low back pain, hip pain, bursitis, pelvic issues, and more.

But here’s the real problem:
Most people—and even many professionals—oversimplify it. They give you generic psoas stretches or strengthening exercises that don’t address the full picture.

Let’s change that.

Click on the image to watch

What Is the Iliopsoas Muscle?

The iliopsoas is a deep muscle made of multiple parts: the psoas major, psoas minor, and iliacus. It doesn’t just run from your spine to your hip—it has multiple attachments at the spine, pelvis, and upper leg, making it a true tensegrity muscle in the osteopathic model.

That means it plays a central role in connecting and coordinating movement between your upper and lower body.
It also means problems with your iliopsoas don’t stay localized—they can ripple out into your spine, pelvis, or even internal organs through fascial connections.

Why Basic Psoas Stretches Don’t Work

Search the internet and you’ll see the same stretch everywhere: kneeling lunge, arms overhead, arch the back, slide forward.

Sounds familiar?

Here’s what’s wrong with it:

  • It ignores the multiple fiber directions and attachment points of the iliopsoas
  • It reinforces poor spinal positioning and can compress the lumbar discs
  • It fails to address fascia, which is key for actual lengthening and balance
  • It’s based on basic anatomy—not the complex interconnections that actually matter

Worse, these stretches can aggravate spinal conditions and reinforce patterns that caused your pain in the first place.

A Holistic Way to Work With the Iliopsoas

To truly improve iliopsoas muscle function, you need a program that goes beyond muscle alone.

Enter Hill’s Muscle Model:

A true holistic approach includes:

  • The muscle itself
  • The fascia that supports and connects it
  • The ligaments and joints it influences

All three work together. You can’t isolate one and expect long-term results.

What I Do Instead

As a Soma therapist and trainer with 30 years of experience—18 under the osteopathic model—I help people move and heal holistically.

Here’s how I work with the iliopsoas:

  1. Normalize the fascia
    Fascia surrounds and runs through the psoas like a spiderweb. If it’s twisted or adhered, the muscle can’t function correctly. Manual therapy helps unwind these patterns.
  2. Myofascial stretching
    Instead of basic stretches, I use biomechanically precise postures that account for all attachments and fiber directions. These target the whole chain, not just one part.
  3. Postural release
    Sometimes, just hanging in a specific posture allows the psoas to release more deeply than any active stretch. I show clients how to do this safely and effectively.
  4. Strengthen it—correctly
    A tight muscle can also be weak. I use movement patterns that strengthen the iliopsoas in the right directions, based on how it truly functions.
  5. Address the surrounding system
    That includes spinal stabilizers like the transverse spinalis, longissimus, iliocostalis, and lats. Muscles don’t work in isolation—they work in systems.

Want to Try a Simple Postural Release?

Here’s a safe, passive way to begin releasing the iliopsoas:

  • Sit on the edge of your bed or a bench
  • Lie back and hold one knee to your chest
  • Let the other leg hang off the edge
  • Hold for as long as is comfortable
  • Switch sides

This gentle release works with the body rather than forcing it.

Ready for Deeper Change?

Most iliopsoas issues don’t get better with surface-level fixes.
You need to work with the cause, not just the symptoms.

If this resonates with you, I have a few resources:
✅ Free Resource – To Get Mobile, Get Out of Pain, and Live the Life of Your Dreams
✅ Consultation – Want to work together? Book a time via the Calendly link

You’re capable of more than you think. Allow the process to change you—and you’ll be amazed at what your body can do.

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How to Make and Stick with a Commitment to Health and Wellness 

People often ask me how I stay committed to my health and wellness.

Well, first—if I’m being honest—I’m kind of anal-retentive. I like having a plan, following through, and doing the work to keep myself moving forward. 🤪

But the real key?
I treat my health like a relationship.

And just like any relationship, it can’t be one-sided. If all you do is take, take, take… eventually, that relationship falls apart. You have to listen, give, and nurture.

Life is hectic. It’s easy to push your well-being to the bottom of your to-do list. But here’s something I want you to really hear:

👉 It’s not easier to do nothing.
👉 It’s not cheaper in the long run.
👉 And it’s definitely not selfish to take care of yourself.

Your body wants to live the amazing life you envision—but it needs your support to do that. Not pressure. Not punishment. But TLC.

That’s where a lot of people go wrong. They don’t make it a priority until something goes wrong. And when they do? They want results immediately.

But ask yourself this:
What if someone treated YOU like that in a relationship? 💥

Find Your Why

The real secret to lasting commitment starts with a single, powerful question:

What’s your WHY?
Who do you want to become?

Before you figure out what you’re going to do… or where you’re going to do it… or how much it will cost, or how long it will take…
You must first know WHY it matters to you.

That’s what gets you started.
And that’s what keeps you going.

So take a minute—maybe even longer—to reflect. This might come to you right away. Or you may need to journal, meditate, or talk it through with someone you trust.

However it comes, honor it.
This is your foundation.

Because when you know your WHY, you stop bouncing between random workouts and wishful thinking. You stop waiting for someone to come in and “fix” you.

This Is the Path

Yes, it’s still going to take work. You’ll have good days and hard days.

But like Eckhart Tolle says:

“Life is not here to make you happy. It’s here to help you grow.”

And when you choose to walk this empowered path, you will grow. You’ll learn. You’ll stumble. You’ll get up again. And you’ll build a life that’s more meaningful than you ever imagined.

Just take the first step.
Commit to yourself.

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Shoulder Strengthening Exercises for Strength, Mobility, and Injury Prevention

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

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

Let’s break it down.

Click on the image to watch the video.

Your Shoulder Is More Than One Joint

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

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

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

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

You Need More Than Muscles—But the Right Ones Matter

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

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

Other important players:

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

But two muscles stand out as most neglected and critical:

The Most Important Muscles You’re Probably Ignoring

1. Serratus Anterior

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

2. Rhomboids (major and minor)

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

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

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

The Joint Must Be “Smart” and “Fluid”

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

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

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

Smart Shoulder Training: What It Takes

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

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

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

Don’t Forget the Spine

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

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

Want Help?

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

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

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

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Amber SolCore Fitness and Therapy Success

Sometimes, what you’re doing just stops working. For Amber, it took years of yoga, chronic pain, and a sudden breakdown to realize her body needed something different. This is her story—and how SolCore Fitness helped her shift from injury to healing.

When Pain Overrides the Pose

Amber had been practicing yoga since she was 19. It was more than a workout—it was a lifestyle. She loved the wildness, the philosophy, the breath work, and the physicality.

But over time, yoga shifted. The deeper, spiritual practice faded, replaced by fast-paced, athletic movements. Like many, Amber had flexibility—but not mobility or strength. She could move into poses, but her body couldn’t support them.

Eventually, her back gave out.

“It was the day after Thanksgiving. I stepped out of the car and literally couldn’t move. I crawled up the stairs to my mom’s house. It was terrifying.”

That moment wasn’t random. It was the result of years of compensation, strain, and bypassing the body’s needs. Her long-time bodyworker warned her:

“You’re too stretchy. You need real strength.”

Why Yoga Alone Couldn’t Help

Amber loved yoga. But she realized she had been using it to avoid—not address—her deeper structural issues. Like many, she thought movement alone was enough. But flexibility without strength, and effort without direction, only made things worse.

“I didn’t want to bash yoga. But I had to admit—it wasn’t working. My body needed something more holistic, structured, and biomechanically sound.”

Enter SolCore Fitness.

A New Approach: Structured, Subtle, and Demanding

Amber admits it wasn’t easy at first.

SolCore’s program required consistency and re-learning. The exercises were unfamiliar and subtle—but also deeply challenging.

“It was counterintuitive. I had to unlearn how I’d been moving for decades. But the subtlety was powerful. Within six months, I was 75% better.”

Through personalized training and a focus on fascia, mobility, strength, and proprioception, Amber rebuilt her foundation. The back pain lessened. Her posture improved. Her nervous system regulated.

And maybe most importantly, she reclaimed her relationship with her body.

Lasting Changes and a New Way Forward

Amber still has a desk job. She still feels occasional pain. But now she knows how to manage it. She’s no longer dependent on yoga poses to feel “better.”

She’s walking more, doing breathwork, meditating again—and she can sit in silence without discomfort.

“This has helped me return to the real yoga: presence, breath, and awareness. I found a better balance.”

Her advice?

“Don’t wait until things break down. Be willing to change. What worked in your 20s won’t work forever. Find a system that evolves with you.”

Want to Explore a Better Path for Your Body?

Amber’s story is one of many. At SolCore Fitness & Therapy, we help people get out of pain and into possibility through a method that combines manual therapy, fascia-based training, and deep biomechanical insight.

💬 Curious if it’s right for you? Click here to schedule a free consult.

📄 Want the case study version? Click here to download.

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The Hidden Freedom in Habit Change for Long-Term Health

Solcore Therapy and fitness

I want to share a liberating paradox that’s brought me (and many of my clients) real peace—and I believe it’ll do the same for you:

Habits give you freedom… even when you “fail” them.

It sounds backwards, but it’s true.

Sometimes skipping a workout, missing a meditation, or veering off your nutrition plan isn’t a failure. It’s part of the natural rhythm of building long-term health.

Life throws curveballs. That’s not a matter of if, but when. What matters most is what happens next.

Do you get stuck in guilt or frustration?
Or do you pick yourself back up, adjust, and keep going?

Because real habit change isn’t about perfection. It’s about steady recommitment.

Progress, Not Perfection: The 80/20 Reality

Let’s stop chasing 100%.

No one hits every goal all the time—and trying to creates burnout. Instead, aim for 80/20.

If you’re making good choices 80% of the time—whether that’s working out, eating well, or taking care of your mind—that’s a massive win. That’s consistency. That’s transformation.

And when you “fall short,” it’s not failure. It’s data.
You can:

  • Reflect: What threw you off?
  • Adjust: Can you create a backup plan?
  • Reconnect: Link new habits to familiar ones, like brushing your teeth.

Every stumble is a chance to refine.

True Habit Change Builds Over Time

We’re so conditioned to chase quick results. But true change—change that lasts—comes slowly, through repetition, grace, and commitment.

If you’re in this for the long haul (and I hope you are), treat your goals like a relationship with your body—not a checklist.

That relationship deserves:

  • Patience when things don’t go as planned
  • Support from others when motivation dips
  • Vision that sees beyond today’s setback

This is a marathon, not a sprint. And yes—you’re allowed to walk parts of it.

Need a Professional Support System?

You don’t have to do this alone.

As a therapist and trainer with 30 years of experience, I’ve helped people build sustainable, science-based programs that work with the body’s design—not against it.

If you’re ready to commit to real, holistic habit change and long-term health, I’d love to help you do it the right way.

👉🏽 Click here to get started with support.

Let’s build something lasting—one habit at a time.

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How To Overcome Plantar Fasciitis And Reclaim Your Mobility

rying to live your life with plantar fasciitis is no fun—especially when the treatments you find make things worse. Sound familiar?

Maybe you’ve searched for plantar fasciitis exercises or plantar fasciitis treatments, but instead of relief, you ended up in more pain. That’s because most approaches only treat the symptom, not the cause.

I want to help you change that.

Click the image to watch the video

What Is Plantar Fasciitis… Really?

Let’s keep it simple:
Plantar fasciitis is an inflammatory process in the fascia and soft tissue layers of your feet. These layers are supposed to slide and flow freely. When they stick together, inflammation builds—and pain follows, especially in the heel and bottom of the foot.

The worst part? You have to walk, so you’re constantly irritating the area.

Why Most Treatments Fail

Let’s get real: a lot of common plantar fasciitis treatments do more harm than good.

Here’s why:

  • Graston Technique:
    A metal tool that scrapes tissue like you’re removing paint. It crushes fascia tubes instead of helping them glide. Avoid it at all costs.
  • Rolling on a Ball or Foam Roller:
    Might feel good temporarily, but it only treats the symptom. It doesn’t restore flow or sliding.
  • Heat & STEM:
    Brings warmth, but doesn’t address fascia mechanics. Mostly a waste of time.
  • Ice After 24 Hours:
    Stops the body’s natural healing response. Good for initial injuries only—not ongoing issues.
  • Generic Strengthening or Stretching:
    Without understanding fascia connections, these can be ineffective—or make things worse.

The truth? The body isn’t isolated parts—it’s a complex system. And plantar fasciitis is often just the tip of the iceberg.

The Fascia Chain: A Holistic Perspective

Your foot contains three fascial layers that should slide smoothly. But those layers connect up your body—through your Achilles tendon, calf muscles (soleus and gastroc), hamstrings (especially biceps femoris), glutes, spine, and even arms.

When one area in that chain gets tight or dysfunctional, the whole system suffers. That’s why simply focusing on the foot won’t fix the problem. You need to treat the cause, not the symptom.

The Right Way to Treat Plantar Fasciitis

At SolCore Fitness & Therapy, here’s how I’ve helped clients overcome plantar fasciitis:

1. Myofascial Stretching

Targeted stretches for:

  • Soleus and Gastroc (calf muscles)
  • Biceps Femoris (outer hamstring)
  • Glute Max, Latissimus Dorsi, and Transversospinalis
    These open up the entire chain and restore flow—often bringing 50–70% relief with just the first few exercises.

2. Manual Therapy

I release the three stuck layers of fascia in the foot by hand—no tools, no trauma. Then I work up the leg, releasing the connective fascia from the calves to the hips and beyond.

3. Customized Progression

Each body is different. That’s why I don’t offer cookie-cutter plans. Exercises must be taught and progressed based on your structure and specific needs.

What Gets in the Way of Healing?

Even with the right approach, some factors can slow your progress:

  • Walking Too Soon After Treatment:
    It disrupts flow and resets your gains.
  • Excess Weight:
    More load = more compression on the fascia.
  • Supportive Shoes (like Hokas):
    May ease pain short-term, but limit natural foot movement and long-term recovery.
  • Poor Movement Patterns or Posture:
    Dysfunction up the chain leads to recurring issues.
  • Lack of Muscle:
    You can’t stretch a muscle that isn’t there. Strength training matters too—done correctly.

Want to Move Without Pain Again?

If you’re struggling with plantar fasciitis and want a real, lasting solution, I’ve got options for you:

Plantar fasciitis doesn’t have to be a lifelong sentence. When you work with your body—not against it—you can regain freedom, movement, and strength.

Like this? 👍🏼 Share it. Subscribe. And keep showing up for yourself.

You got this.

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Why Consistency — Not Just Resolutions — Drives Your Health Goals

Solcore Fitness therapy and training

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

Nothing magical happens at midnight on January 1.

The real change comes from within you.

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

Here’s what will happen over time:

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

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

Start Your Story Strong

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

Try this:

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

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

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

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

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

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

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

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

Give Yourself the Whole Year

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

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

That’s how real change happens.

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

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