Women’s Health

Feb 24 2016

Personal Training Success – Leslie Weinstein

Santa Fe personal training weight loss success story

Meet Leslie Weinstein—Retired, Inspired, and Getting Stronger

Leslie Weinstein’s story captures what SolCore Fitness is all about: giving people support, structure, and a doable program to help them thrive—no matter what health challenges or life stage they’re in. Referred by her friend Barbara, Leslie joined looking for more strength, less fear, and a retirement full of living—not limitation.

With thoughtful support and hard work, Leslie turned a pre-diabetic diagnosis and years of pain into incredible progress—losing weight, feeling confident, and living without the shadow of her blood disorder. Alongside her husband and her beloved dog Alice, Leslie is now enjoying Santa Fe with more energy and strength than she imagined possible.

Q&A With Leslie—Wisdom, Wins, and Real Talk

Q: What made you start?
“I was overweight, pre-diabetic, and tired of feeling helpless. This was my chance to make real change and enjoy an active retirement.”

Q: What did you do before?
“Doctor visits, PT for knee/back/shoulder, and water aerobics. They helped, but didn’t move the needle.”

Q: What results are you most proud of?
“Better stamina, strength, posture, and balance. I’m not afraid of falling anymore—I’ve lost 15lbs, dropped 10% body fat, and my back and shoulder feel great.”

Q: Favorite and least favorite exercise?
“I love almost everything—except for cardio, but it’s worth the challenge.”

Q: Current goals or challenges?
“More weight loss, better balance, stronger knees and back.”

Q: What’s best about the program?
“True attention from trainers, flexible plans, going beyond just muscles and bones.”

Q: Advice for other members?
“Don’t compare; just keep positive movement forward and do the best you can.”

Q: What would you say to someone on the fence?
“Try it for a few months, do your homework, and let the results surprise you. Investing in yourself really does come back around.”

Ready for your own breakthrough? Book a complimentary consult to discover how SolCore Fitness can help you reclaim strength and health in Santa Fe:
https://www.solcorefitness.com/free-consultation/

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Jan 29 2016

Personal Training Success Story – Susan Bennett

Meet Susan Bennett—Strong, Resilient, and Redefining What’s Possible

Susan Bennett’s story is all about perseverance—and proving that hard work (and a sense of humor) go a long way on the journey to feeling truly strong. As a busy professional, grandma, and athlete, Susan battled spinal stenosis, back pain, and knee surgeries for years. Even eight Advil a day and PT couldn’t give her the wins she wanted—until she took the leap with SolCore Fitness.

Referred by other group class members, Susan found more than just a new program—she found a new outlook. Her progress? The stuff of inspiration: mini pull-ups, monkey bars play, better skiing, and spontaneous compliments about her “floating” posture. Exercise is now a non-negotiable part of her days, stress is down, and confidence is up.

Q&A With Susan—Goals, Wins, and Words of Wisdom

Q: What made you decide to start?
“I have stenosis and an L4-L5 herniation, plus past knee surgeries. I was in pain and taking Advil like candy.”

Q: What did you do before?
“Osteopath, PT, cortisone shots—none really worked. I even tried Pilates at home.”

Q: What results are you proudest of?
“I can do a mini pull-up, play on monkey bars with my granddaughters, and ski stronger than ever. My posture and movement just feel freer and better judged by everyone around me.”

Q: Favorite and least favorite exercises?
“All the big moves—squats, pulls, pushes, twists, bends, rowing! Stretching is tough for me, but I know how much it helps, so I keep at it.”

Q: Current challenges or goals?
“Big pull-ups!”

Q: What’s best about the program?
“Specificity! Everything’s addressed. Having a set schedule means I always get a complete program.”

Q: Advice for other members?
“Don’t slack. Focus on your own needs—progress shows over time!”

Q: For someone on the fence?
“This is the place to reeducate your body, get rid of pain, and rediscover joy in your activities. Trust the process and you’ll progress.”

Want to discover how group exercise can help you reclaim posture, pain-free movement, and vitality in Santa Fe?
https://www.solcorefitness.com/group-exercise-classes-santa-fe/

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Sep 09 2015

How Exercise Is Also Brain Exercise How to Enlarge the Size of Your Brain

Exercise Is Brain Exercise—It’s More Than Muscles

Ever get the urge to break out of the “too much work, not enough play” routine? You’re not alone. Picture this: rafting the world’s deepest canyon in Peru, a group spans teens to 60+—and a woman in her late thirties realizes, mid-paddle, she’s the physically weakest in the group. That spark led her to a personal trainer, and over time something unexpected happened. Yes, she lost weight and got stronger. But her biggest gains? A brighter mood, better memory, and more focus. The puzzle: how does exercise change the brain?

From Rats in ‘Disneyland’ to Real-Life Results

Wendy Suzuki, a neural science professor, dove into research after her own exercise transformation. Classic animal studies, like Marian Diamond’s cherished rat experiment, show that stimulating, enriched environments—think play, space, activity—grow bigger, healthier brains than dull, unstimulating ones. The “secret sauce”? Movement. Rats with more toys and action had thicker cortices and more blood vessels—actual brain growth.

Creativity, Memory, and ‘Out of the Box’ Thinking—Thanks to Movement

Inspired by those findings, Suzuki reshaped her research (and published Healthy Brain, Happy Life) around exercise’s impact on human brains. She noticed improvements not just in her mood and memory, but creativity: easier brainstorming, new hobbies, adventurous collaborations. Science backs her up—a 2013 study in Frontiers in Human Neuroscience found regular exercisers score better on creativity tests than sedentary types, boosting both divergent and convergent thinking.

John Ratey’s influential book Spark takes it further, showing that exercise literally remodels your brain through neuroplasticity. The end result? More creative ideas, clearer focus, boosted resilience and mental edge—at every age.

Not Just for Athletes—Everyone Benefits

Whether you’re an artist, writer, entrepreneur, or just want to face each day sharper, consistent exercise isn’t just a body fix. It’s a brain upgrade. As Suzuki says: “Exercise can keep your brain healthy longer.” So the real win isn’t just fitting into your jeans—it’s boosting the most important muscle in your body: your brain.

See how a holistic exercise and fitness program benefits your whole being.

The Ultimate Guide For A Holistic Exercises And Fitness Program
https://www.solcorefitness.com/the-ultimate-guide-for-a-holistic-exercises-and-fitness-program/

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Jul 23 2015

Personal Training Success Story – Amy Weyhrauch

Amy’s Story—Strength, Resilience, and Hope in Santa Fe

“Life is what you make of it. You can be happy or sad. It’s up to you.” That’s the wisdom Amy Weyhrauch grew up with, and it shows in everything she does. A mom of four, Amy has advanced ankylosing spondylitis, but she has never let that define who she is.

When Amy started at SolCore Fitness and Ekemba Sooh she moved stiffly and cautiously, in real pain and unable to turn her neck easily. Her number one goal was simple: just to get out of pain and move again without fear. Years of being misdiagnosed after a clavicle injury, and even being tested for leukemia, would make anyone hesitant—but Amy’s resolve was stronger than her setbacks.

To explain how AS affects her, I always put it this way: “Everything that you do is magnified. When somebody else doesn’t stretch for a day, they get a little tight. When you miss your stretches for a day or two, your body starts to lock up. Literally!”

Yet, day after day, Amy showed up, embracing our core principle: “Consistent Steady Improvement.” After a year-plus of private training 3–4 days a week, Amy has seen remarkable progress.

Q & A: Amy’s Perspective

1) What made you decide you wanted/needed to start a program?
“My Ankylosing was the main reason to seek out help. It just made me feel so bad, and it is really hard to motivate yourself when you don’t feel good. I just kept giving myself excuses as to why I shouldn’t and couldn’t do it. Well, I finally got to the point where I felt so bad that I reached out to a friend of mine, Liz Karp, and she recommended you to me.”

2) What did you do before?
“Yoga tapes, exercise tapes, tennis, hiking, sometimes skiing. I also had this chart that was given to me on stretches I should do for Ankylosing. But I knew I needed somebody to teach me the right way.”

3) What results have you achieved since starting your program that you are proud of?
“Well, I have lost 7-8% body fat and around 10 pounds, but what I am most proud of is the fact that I am a happier better person because I don’t hurt all the time. It got to the point where I didn’t want to go out and be social. The weight of that pain on me all day took all my effort, and to think about spending more effort on going out was too much. I also LOVE that I now have tools to keep myself moving and feeling great. Not only the stretches and exercises but also the fitness journal you gave me was a big help—especially at the start. It is eye-opening to look back and see how you really did, not just how you thought you did!”

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?
“I do not like the Mountain Climbers! I love the wall stretch L5-S1, love the hip stretch (Glute Med). Actually, I love all the hip stretches and all the spine stretches.”

5) What are some challenges or goals you are currently working on?
“Weight loss is my next big goal along with staying out of pain and keeping my body mobile. I also want to keep changing my habits and keep getting better with the advanced workouts you guys have been giving me.”

6) What do you like best about our program/having a trainer?
“The knowledge that you guys have is invaluable. I also love that you are flexible. You guys always have a program ready, but if I come in and say I am feeling a certain way, you are able to change the program on the fly to meet my needs. I also really appreciate that you guys push me to levels that I didn’t think I could do before, but you never push me too far.”

7) What advice would you give to other SolCore Fitness members?
“KEEP IT UP! Keep coming to class. Keep doing your homework. Keep making those small improvements each day.”

8) What would you say to someone on the fence about joining our program?
“I wish I had had somebody who I trusted to push me to start this sooner. Think about how many times you have procrastinated. I waited almost a year from knowing about SolCore Fitness to starting with them. To get better you have to start. So start now!”

If Amy’s story sounds familiar, and you’re ready for personal, compassionate coaching to help you break through pain and reach your goals, see how SolCore Fitness’ programs can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Jul 06 2015

How Gut Health Equals a Happy Gut Mind

What Do Gut Feelings Really Mean?

Have you ever had a “gut feeling” or noticed your stomach acting up when you’re stressed? That’s not just a figure of speech—it’s science! The gut isn’t just a digestion machine; it’s a “second brain,” packed with over 100 million neurons that are in constant conversation with your mind. That’s actually more neurons than in your spinal cord or peripheral nerves. This network, called the Enteric Nervous System, directly responds to your emotions, especially happiness, sadness, anger, or anxiety.

Why Stress Changes Everything—From Digestion to Mood

When stress or anxiety strikes, your gut generates inflammation and acidity, making it harder to absorb nutrients and more prone to discomfort or disease. In fact, Harvard research shows that stomach distress can cause or result from emotional stress. That’s why managing stress is so important—not just for your mind, but for your gut!

Great tools for relief? Exercise, music, creative hobbies, nature, meditation, deep breathing, yoga, and even talking to a counselor can all help calm your gut’s stress signals.

Nutrition and Gut Health—The Ultimate Mood Swing

Science is making it clear: what you eat truly impacts how you feel, think, and function. Diets high in processed carbs and sugars (think bread, pasta, cookies, sodas, alcohol) can trigger inflammation in the gut, tamper with your good bacteria, and make your mood and cravings worse. That’s why healthy fats, lean proteins, veggies, and fermented foods (like sauerkraut, kimchi, and kefir) are so valuable for brain health and mood.

Foods to avoid: Sugar, artificial sweeteners, gluten, alcohol
Foods to savor: Organic fiber-rich veggies, fermented foods, probiotic supplements, grass-fed meats, wild fish, free-range eggs, olive oil, coconut oil, nuts, seeds, and avocados.

Mindset—Train Your Brain, Nourish Your Gut

Unhealthy food cravings? Ask before you reach:

Am I stressed out right now?
Am I getting enough sleep?
Am I drinking enough water?

Stress raises cortisol, encouraging cravings for sugar and carbs. Too little sleep increases the hunger hormone (ghrelin) and lowers the “I’m full” signal (leptin). Dehydration disguises itself as hunger. Instead of snacking, try a glass of water, a quick walk, breathing exercise, or creative project—watch how your brain and gut respond!

Affirmations and visualization techniques can retrain your brain to crave what fuels you best. “I am healthy…I eat healthy and I am fit.” When cravings hit, try visualization, affirmations, and positive distractions.

Everyone is capable of breaking food patterns, rebalancing their gut, and feeling happier in body and mind. Here’s to a happy gut—and a happy life!

Want more practical guidance on holistic nutrition and gut health?
Explore:
Holistic Nutrition & Healthy Weight Program
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-fe/

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May 15 2015

Mindfulness Is the Key to Being Happy in Whatever You Do Mindfulness in Exercise and Life

Why Mindfulness Matters—in Fitness and Beyond

By now, you’ve likely experienced the power of moving with intention—be it through ELDOA, myofascial stretching, or simply being more aware in your daily routine. Ready for the next upgrade? Enter mindfulness: a joyful practice of awareness, observation, and acceptance that can help you get even more out of your movement and your life.

The Benefits—From Better Sleep to More Joy

When practiced consistently, mindfulness delivers real-life results:

Improved productivity and energy
Better sleep and recovery
Increased body awareness (from posture to food choices)
Reduced anxiety and stress
More gratitude, joy, and a sense of fulfillment

Four Steps to Mindfulness in Action

Step 1: Awareness of the Breath
Slow down—just for a minute—and tune into your breath. Notice its texture, sound, and the space between inhales and exhales. You can do this anywhere: during meals, workouts, even standing in line. Presence grows from this simple habit.

Step 2: Awareness of Thoughts
Let thoughts rise and pass without judgment. By returning gently to your breath, you realize thoughts aren’t you—they’re just fleeting experiences.

Step 3: Awareness of Emotions
Ask, “What am I actually feeling right now? Whatever it is, it’s OK.” Notice emotions as they arise and pass, without stifling or amplifying them.

Step 4: Awareness of Sensations
Tune into your body—where do you hold tension, stress, energy? By observing these sensations without reacting, you build self-understanding and agency.

The more you practice, the more you notice things you may have missed—birds singing, the taste of a meal, or simply the peace in a mindful breath. Mindfulness is about being awake to your own life, right here and now.

For more on weaving mindfulness into your health journey—or to explore personalized programming that brings body and mind together:
Personalized Workout Page
https://www.solcorefitness.com/personalized-workout-program/

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Apr 24 2015

Do You Suffer from Breathing Problems?

Are You Breathing the Right Way?

Breathing is one of those things that should be effortless, but most people don’t do it efficiently. Proper breathing isn’t just about taking in air—it helps create energy, keeps the body’s pH balanced, and is crucial for eliminating waste like carbon dioxide. When you breathe well, your body manages stress, waste, and even your mental state much more effectively.

Shallow vs. Diaphragmatic Breathing

Most people tend to shallow (chest) breathe, which overworks the accessory breathing muscles and keeps the body in “fight or flight” stress mode. Diaphragmatic (belly) breathing uses the main breathing muscles, taps into calm “rest and digest” mode, and reduces neck, back, and upper chest tension. If you’re always chest breathing, you’re more likely to battle headaches, concentration problems, and general tension.

How to Test and Fix Your Breath

Want to see how you’re breathing?

Stand up, put one hand on your belly and one on your chest
Take three big breaths—most of the movement should come from your belly, not your chest
If this is tough, try the same while lying on your back (most people do it properly this way)

Daily practice can retrain your body. Focus on belly breathing during exercise and daily activities. Also, strengthen your diaphragm and abs, and regularly stretch muscles connected to the thorax.

Breathe deeply, relax, and enjoy the difference in energy, clarity, and calm!

For personalized strategies on breathwork and holistic fitness, see:
The Ultimate Guide For A Holistic Exercises And Fitness Program
https://www.solcorefitness.com/the-ultimate-guide-for-a-holistic-exercises-and-fitness-program/

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Apr 17 2015

Personal Training Success Story – Deborah Trouw

Deborah’s Story—Rapid Results and Lifelong Motivation

Some members put big pieces together from day one—and Deborah Trouw is a prime example. Within the first month, she was already crushing workouts and advancing beyond her initial goals. In just three months, she needed a whole new set of targets! Deborah’s speed of success is a testament to her readiness to change and her lifelong drive for excellence—traits she’s shown in both career and family.

A UK native, Deborah has gone from raising two kids and starting at H&R Block to becoming a top financial adviser at Waddell and Reed in the US. It’s clear that once Deborah sets her mind to something—change happens fast.

Q & A: Deborah’s Journey in Her Words

What made you decide you wanted/needed to start a personal training program?
My weight had been creeping up and I would lose a few pounds then put back on over the winter. I knew I wanted to weight train but was also aware that I wasn’t standing straight and didn’t want to compound that working out by myself.

What did you do before?
Nothing at all for quite a few years except a bit of hiking with the family. Before that, step aerobics.

What results have you achieved since starting your program and are proud of?
Getting stronger, losing weight and improving posture as well. Sticking to the program for a entire year!

Do you have a favorite exercise? Least? What do you like or don’t like about them?
I like mostly that we rotate through different types of exercises—keeps it interesting and I can see progress when we do an exercise that we didn’t in a while and I am able to do more.

What are some challenges or goals you are currently working on?
Haven’t reached the point that I feel that I’m “there” yet and can just maintain current status.

What do you like best about our program/having a trainer?
Accountability, and knowing that I’m working hard but not overdoing it. I haven’t had an injury so far. You know what works best for my type of body.

What advice would you give to the other SolCore Fitness members?
Mostly to take YOUR advice, and to know that if they are feeling low energy and don’t want to come to the gym to do it anyway, that you will modify the workout as needed.

What would you say to someone on the fence about joining our program?
Check it out for 3 months—you can’t tell by just talking about the program!

Want to experience transformational results like Deborah?
Learn more about:
Personal Training and Manual Therapy
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Mar 19 2015

Personal Training Success Story: Liz Cale

Liz’s Story—Overcoming Daily Pain, Finding Lasting Fitness

When Liz Cale started group classes at SolCore Fitness, she was no stranger to pain—facing neck, thoracic, and daily discomfort to the point she needed a standing desk. As President and COO of Santa Fe Properties, her job was counterproductive to her physical needs, and she’d already tried other trainers and weekly chiropractic visits, even considering neck surgery.

Those first classes were tough, but Liz stuck with it, steadily making real progress. Today, she’s not only avoided surgery—she rarely needs chiropractic care, has toned up, lost inches, and even wowed former clients with her transformation.

Q & A: Liz’s Journey in Her Words

What made you decide you wanted/needed to start a fitness program?
I had a lot of pain in my neck, thoracic (trunk). It got to the point where I used a standing desk at my office because sitting was too painful.

What exercises or fitness programs had you tried before?
I had a membership at Santa Fe Sport and Medicine and was working with a trainer. I was also seeing a chiropractor once a week to keep out of pain. But the workouts that I was doing were not what I needed—they were downright dangerous for where I was. When I started the classes, I stopped that to focus on getting better.

What results have you achieved since starting your program and are proud of?
I was able to not have another surgery and stopped having to see the chiropractor. And even though this was not my main goal, I lost inches and really toned my body. It felt pretty good when a past client barely recognized me in a group setting because of the change.

Do you have a favorite exercise? Least? What do you like or don’t like about them?
The wall (L5-S1) is by far my favorite stretch because it feels so good. The Frogs (series of inner thigh abductor myofascial stretches) are the most challenging—not because I dislike them, but because they’re tough for me.

What are some challenges or goals you are currently working on?
Creating more space in my thoracic is a big goal—my job makes this hard. Eating regular meals has also been a challenge, and I need to make it a priority.

What advice would you give to the other SolCore Fitness members?
Have a good mindset. You can’t accomplish any goal without it. If you have a good mindset, it gets you through the hard times.

What would you say to someone on the fence about joining our program?
Try it! But if you do, have a good mindset and be open about it.

Ready to transform pain into progress?
Learn more about:
Group Exercise Classes
https://www.solcorefitness.com/group-exercise-classes

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Feb 12 2015

Client Success Story – “Warmed the Cockles of My Heart” (Geri)

Geri’s Story—Breakthroughs in Flexibility, Food, and Health

Sometimes, a heartfelt client email says it all: helping people like Geri achieve a level of well-being they never imagined is why this career was chosen. Geri first trained with Ekemba in West L.A., then reconnected years later in Santa Monica. At their consult, her deep challenges with autoimmune issues and restrictive routines were clear—overworked workouts, 90s low-fat dieting, and a lifestyle mismatched to her goals.

True change came from scaling back intensity, focusing on myofascial stretching, ELDOA, restorative movement, more sleep, and eating quality fats and proteins—plus a lot of consistent, steady improvement. Geri initially resisted, but stuck with the new routine. Gradually, flexibility, healing, and balance returned—and so did joy.

Client Testimonial: In Geri’s Own Words

“Hi Ekemba,
Just wanted to say thank you for truly helping me improve my overall health over the past year and a half. When people say how great it is that I’m more flexible with my eating and how impressed they are when I say I’m taking a rest day, I know I really owe that to you. I am definitely a changed person and will not go back to my old ways. I’ll gladly be a reference for you as you work to build your business in New Mexico. You are a one-of-a-kind trainer and I’m glad I bumped into you and changed my equifit that day to work with you!
Safe travels. Wishing you and your family all the best!!! hugs,
Geri”

This is the power of holistic personal training: meet people where they are, guide with science and sincerity, and watch them flourish.

Ready for an approach to fitness and healing that fits the whole person?
See how a SolCore Fitness consult can help spark the change:
Free Consultation
https://www.solcorefitness.com/free-consultation/

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