SolCoreFitness

Aug 29 2022

Small Daily Habits Over Time Yield Big Results In Health And Fitness

We talk a lot about the power of daily habits. It’s IMPOSSIBLE to overstate their importance. Every little thing you do every day adds up over time.

This is how you either
a) get where you want to be or 😄
b) don’t.☹️

People today want a magic pill to “fix” them. A fat blocker, an energy booster, a potion to give us mental clarity, a handful of random exercises that they will magically be able to do and their body will feel amazing….🤷🏾

But too many refuse to look inside.

I believe YOU know the truth about all this, and I believe you’re willing and able to focus on your own power to improve your life, rather than some “thing” out there. And I believe you know that we reach our big goals through consistent dedication across a long period of time. After all, only a fool has “winning the lottery” as his retirement plan, right?

Financial freedom comes from making the right choices and then taking the right steps, over and over again, in support of them. Making regular deposits to your savings account, for example – and budgeting for big purchases.

It’s the same way with healthy living. A binge diet doesn’t work. Endless hours of cardio crammed into a weekend won’t get you anything but sweaty. Only relying on your time with a professional to fix what ails you without doing any homework.

But committing to a corrective exercise plan and sticking to it? Yep! That works.

Purposefully making time for a little bit of your exercise homework on a regular basis? That, too.

Sleeping right, loving yourself, and managing your stress? Yes, yes and YES! See?

No magic pill will make you successful. Only YOU can do that, by doing the right thing over and over again, day after day after day… Like a concert pianist practicing the scales or an Olympian warming up before her run… That’s power.

That’s how you win See how a [personalized workout program] can set you up for success.

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

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Aug 23 2022

Use Setbacks to Strengthen Your Commitment

Life is hard sometimes.

You have so many responsibilities and so little time. Even when you stick to a schedule, circumstances can disrupt your plans and leave you scrambling. It’s enough to make you want to give up when everything seems to be working against you.

But don’t – please!

It happens to everyone. After all, there’s only so much we can control – and a whole universe of people, places and things that are simply beyond us. When you learn to EXPECT disruption, and to simply accept it as a fact of life, then you can begin to be free of it.

Here’s a super-basic example. My dad always told me to leave 20 minutes ahead of time for any appointment. That would allow for traffic or another unexpected delay. If I arrived on time, I’d have a few minutes to kill; if the journey took longer than I had expected, I’d still be on time.

It drove teen-age me crazy. But dad was right, and I think about this little lesson all the time. It’s even easy to apply it to healthy goals.

For example, if you want to lose weight, then it’s not enough to start eating right. You also have to anticipate days when you won’t be able to, for whatever reason. Maybe you’re stuck in a work conference, or traveling, or just can’t resist your neighbor’s fried chicken today.

If you want to train at the gym regularly, then you have to accept that you’ll need rest days. That the gym might be unexpectedly closed sometimes. That you might have a family emergency that keeps you away.

Here’s my wish for you. When these circumstances happen – and they will – don’t abandon your goals. Instead, remember that success takes consistent effort over time. And use each setback to strengthen the commitment you made to yourself.

It’s all in how you look at it!

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

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Aug 23 2022

The Process of Creating What You Want in Life

I want to share a powerful secret with you today, one that can help you reach your goals and create the life you want for yourself.

I used to wonder why some people seem to get what they want, while others including myself always seemed to run in place. Weren’t we just as deserving, creative, and hard-working?

I finally spoke with a few friends who had done it to learn what I was missing. And here’s the secret they shared.

Getting what you want isn’t about just deserving it or working hard or having passion.

It’s about knowing the right process. It’s about making the right choices and sticking with a plan.

Suddenly, it clicked for me. I hadn’t yet decided what I really wanted. I kinda knew, kinda hoped, kinda thought… but it wasn’t until I explored my values, desires and abilities enough to make a beacon-like choice that I could start on my way to building the life I wanted.

So, I want you to start at that same point. Take the time to decide what you really want. Is it to be healthy and active? Do you aim to be a loving partner? Do you yearn to build a business or nurture a talent?

Maybe you already know. Maybe it will take some thought and research to make your decision.

But once you do that, here’s the next step – according to the folks I consulted and the experts out there. You’ve got to develop the mindset that nothing will stop you – knowing that countless events and circumstances and even people will try to trip you up. Expect it! Plan for it! That’s how you beat it!

Now you have the goal and you have the determination. So, next, sketch out your path. What will you need on the way? How will you get it? Who can help?

Next comes The Big Step. You must TAKE ACTION. All the planning and reflecting in the world don’t amount to anything if you don’t do the work, one step at a time, day after day.

I understand how you might feel. It’s hard to build the life you want for yourself, to eat right, exercise, and pursue your other goals. It’s hard just deciding what you want and how to start.

But it’s NOT mysterious. Follow this process, do the work, and love yourself enough to stick with it over time.

I promise it works, and I can’t wait for it to blossom for you like it has for me and so many others.

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

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Aug 22 2022

Why You Must Dream Your ‘Impossible’ Dream 💯

When you decide to proactively show your body some love and take care of it, you’re challenging yourself in wonderful ways that will have profound benefits across your life.

You start learning step by step that you really can do difficult things, make important changes, and get the results you want. It’s a powerful experience! So, let’s build on it with something new – a different kind of challenge that BY DEFINITION is going to seem impossible at first.

You ready? 😬

I want you to challenge yourself to do something you believe you can’t do. Go ahead and start thinking of things. Maybe you want to run your first marathon, correct those nagging pains in your body, or learn a new language or musical instrument. Doesn’t matter – it’s up to you. (Just keep it to things within your control; winning the lottery doesn’t count!)

Whatever you choose, the point is to stretch yourself and to think big, and GROW INTO your desires. The process will reveal more about your abilities and values so you can strengthen positive attitudes, accomplish more, and repeat victories in other endeavors.

This is all true even if you modify your original target. The process reveals so much on its own. As we’ve all heard, success is the journey, not the destination.

You deserve that success, that trip! So, learn to celebrate the little victories… to accept your disappointments… to make adjustments along the way…

Think big and scary. Then make a plan and enlist support. Get started and keep your eyes wide open.

You can’t lose.

What are you going to shoot for? Let me know in the comments.🤓

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

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Aug 20 2022

Breaking The Chains Of A Bad Habit

The skinny of bad habits

Building healthy new habits is so important to maintaining a healthy lifestyle and reaching your goals. But let’s talk today about the reverse: How to break a bad habit, whether it’s a mild annoyance or a serious health risk. Research is clear that you can do it. Take these power steps to rise above.

➡️ Know your triggers. Traffic? Mother-in-law? TV news?
➡️ Plan an alternative action when they strike. Gum instead of a cigarette… Meditation instead of drinking…
➡️ Tell a friend what you’re doing. We all need encouragement.
➡️ Get further support from a doctor, therapist or 12-step group if necessary.
➡️ Vividly imagine how you’ll feel if you commit the bad habit. Play the tape of the last million times you did it… you know how this story goes!
➡️ Keep up all your good habits – and even pick up a new one to draw your focus. Stack the new one onto a positive daily step you already take so that you associate them together without even thinking.
➡️ Reward yourself. Did you go, say, a week without biting your nails? Take yourself out for a healthy smoothie.

Look, I get it. Life is stressful, and we use little tricks to help us deal with stress or to bring us a moment’s pleasure, to build us up when other people (or our little demons) are knocking us down. It’s only natural – so don’t make it worse by beating yourself up! Instead, take positive action now.

Joining a healthy community, such as a gym or studio, is super-helpful. And you don’t have to wait until you triumph over your bad habits to start exercising, eating right, and enjoying positive friendships.

I believe we can create new habits that then give us added power and inspiration over those persistent negative behaviors, too. Fight the negative with the positive. It works every time!

Do you know what triggers you? Are you working on it? Let me know in the comments.😊

Being in a supportive [group exercise class] where everyone is working toward similar goals and cheering each other on can be a great way to help.

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

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Aug 18 2022

Be Your Own BFF

Everyone wants friends who will always be there for us. And we all hope to BE that kind of friend for others.

But can you do it for yourself?

Are you “there” for yourself like you are for others?

Even after you commit to healthy habits, sometimes things start to feel hard, and you might want to give up.

Instead, remember these steps to support yourself every day…

Commit to yourself — in writing – about consistently applying your best efforts toward a goal or new habit.

Stop insulting yourself. A little self-deprecating humor can be charming. But don’t undercut your talents or ambitions. Not to others, and not to yourself.

Forgive yourself. We all make mistakes, so learn what you can, try to not do it again – and move on. Isn’t that what you’d say to a friend? So why not say it to yourself?

Set boundaries with others. When we’re always trying to please people by accepting every request, we diminish our time and resources. Saying “no” isn’t selfish; it’s empowering.

Practice daily affirmations to celebrate little successes and keep your perspective in the face of challenges.

Finally, if all else fails, remember what flight attendants tell passengers at the start of every flight. If those air masks drop, get yours on right first before trying to help anybody else.

If you can’t support yourself, how can you be there for anyone else?

P.S. Having a good support system means that you are looked out for body, mind, and soul. You want to have a good relationship with the person or people helping you, but don’t be fooled that you are getting the program you need just because you are friends. Get into a program that focuses on the areas of your body other programs miss and a support system that cares for you and holds you to your goals. [Book a free consult] to learn more.

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

Find out more @

Aug 16 2022

This concept can change your life

We’ve all heard about “passing the buck,” an expression that means a reluctance to accept responsibility. It’s often used to describe dysfunctional organizations, but it’s helpful when talking about our individual health, too.

I know people who take this as their daily approach to life. Nothing is ever their responsibility because they’re always trying to dodge blame.

😶“It’s not my fault I can’t lose the weight – it’s my genetics.”
🤐“My body is different and can’t move that way.”
😬“It’s too late for me, I’m old, and my body is beaten up?”

Well, let’s forget about “blame” for just a moment, OK? It never creates anything helpful.

Let’s talk about “responsibility,” instead – particularly taking responsibility for ourselves. It’s necessary if we hope to begin prioritizing our efforts, acting in line with our values, and avoiding the same mistakes over and over again.

Practice these powerful, no-nonsense steps every day.

➡️ Resist blaming others. Instead, when delays or problems come up, think about your own actions and what you might do differently next time.
➡️ Stop complaining constantly. Look for the positive aspect of a situation and try to learn something from it.
➡️ Remember to stay present every day. Write in a journal, make gratitude lists, or meditate – whatever works to keep your blessings top of mind. It’ll keep you from regretting too much of the past and worrying about what’s to come.
➡️ Practice self-care. Try to eat right, exercise, get plenty of rest, and manage your stress.
➡️ Pursue clear goals. Write down your aims, along with steps to reach them. Throughout the day, look for opportunities to move the needle.
➡️ See “problems” as opportunities. Think creatively and positively when given a setback. What’s the best course of action that YOU can take now.
➡️ Accept that bad things happen. Difficulties occur. People let us down. This is just a part of life for literally everyone.
➡️ Look in the mirror. You are responsible for your own happiness. No one else is – not your boss or your partner or whoever it is that messed up traffic today. Just… YOU.

Play the role of CEO in your own life, and say it every day: “I’m responsible for everything in my life.”

P.S If you are an active person who has had to slow down or stop the activities you love, then take responsibility for getting yourself back to functioning. Cycling through all the therapy and corrective exercises that haven’t given you sustained results is consciously setting yourself up to fail. You need to do something different. Use the link below to find out how holistic therapy, strengthening, and stretching with funny-looking exercises has helped hundreds of people just like you get out of pain and stiffness and back to the life they want to live.

[Book a free consult]

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

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Aug 12 2022

Change Your Trajectory by 1%—The Slight Edge Principle

If you truly understood the impact of changing your trajectory by just 1%, you’d never underestimate a small shift again. Imagine you’re flying an airplane, and the path veers off by only 1%. Over hundreds or thousands of miles, you end up on a different continent! Your destination changes completely.

In life especially your health, fitness, and happiness the same principle applies. Every single habit, thought, or small decision creates your trajectory. There are no neutral choices. Every choice puts you on the curve toward your goals and vibrant success, or away from them.

This is the core concept of “The Slight Edge” by Jeff Olson. The idea is simple: Small, easy-to-do actions compound over time into massive results. What’s comfortable early becomes uncomfortable later if you neglect it (easy NOT to do leads to 95% failure, lasting a lifetime), but when you choose small disciplines and values (easy TO do), you move onto the path of 5% success and progressive realization.

What does 1% change look like in real life?

It’s not overwhelming. It’s about adding just a touch—changing the curve by a hair, but letting it multiply through consistency.

💤 Sleeping 1% longer each night (just a few minutes gives you more recovery and better energy)
🥗 Adding 1% more vegetables to your diet (an extra bite or serving improves nutrient density)
🤓 Devoting 1 extra minute to corrective exercise (supporting an area that needs help)
📚 Reading 1% more—maybe a page or two—fueling your mind and attitude
🧘 Spending 1 minute a day on meditation or gratitude lists for clearer mindset and less stress
🏃 Going just 1% farther on your walk or workout to build strength, endurance, and confidence

As the image illustrates, what’s uncomfortable or unfamiliar now becomes easy and life-changing if you keep at it. Responsibility, discipline, and daily values create a success path across finances, health, business, personal development, and relationships. Neglect and “passing the buck” create a very different story.

The Slight Edge Life Paths

“What’s uncomfortable early becomes comfortable later. What’s comfortable early becomes uncomfortable later.”
Success comes from simple disciplines made consistently over time.

Once your 1% change feels natural, push another 1%. Then another. Small disciplines accumulate. Soon, you’re living a bigger, more vibrant, more inspired life without heroic effort.

The Magic Is in the Easy—But You Must Choose It

The things that move the needle are easy to do… and easy NOT to do. That’s the slight edge. You decide, every day, which version of yourself you’re becoming.

Question for you:
What’s the 1% change you’re ready to commit to today? It can be as tiny as a few more minutes of movement, a bit more positivity, one extra healthy choice. Name it, write it down, and let’s see how far it takes you.

If you’d like support designing your small daily shifts or want actionable coaching, check out [Free Consultation] to take the first step toward your new trajectory.

To Your Success,

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

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Aug 12 2022

Do Or Not Do, There is No Try

Take Action for Success: Lessons from Yoda

Did you know the phrase, “Do or do not. There is no try,” comes from Yoda in Star Wars? This single line is famous for a reason: it’s the foundation for meaningful change. If you want results—in health, fitness, or life—you must take action for success.

In today’s fast-paced, high-pressured world, life is always happening around us. So many things are beyond our control—all the people, institutions, and events swirling around us. But here’s what we can control: our own choices. What you do is up to you.

Why Action Defines Success

Success isn’t just about what happens to you or around you. It’s what you do about it yourself. It’s the daily decisions—the small moments—that build the foundation for long-term change.

When you take action for success, you stop waiting for the perfect conditions and start creating progress.

Everyday Examples of Action vs Excuses

et’s look at a few real-life scenarios:

The Weather Excuse: You’ve committed to running outside three times a week, but thunderstorms keep rolling through. Do you skip workouts—or do you adjust, head to the gym, and run on a treadmill?
Corrective Exercise Commitment: You have a program designed to help you get out of pain and move freely again. Do you make excuses because you “don’t feel like it”? Or do you carve out just 15 minutes to remind your body it deserves care and attention?

These small moments of choice define whether you succeed—or stay stuck. As Yoda said, there is no “try.” There is only doing.

Take Action for Success in Your Health

When it comes to health and fitness, mindset and action go hand-in-hand. Excuses pile up easily: busy schedules, family obligations, low motivation. But every time you take action for success—even a small step—you’re building resilience and progress.

This is the approach we use at SolCore Fitness & Therapy. We combine corrective exercise, fascia-focused training, and osteopathic-inspired therapy to help you create meaningful, lasting results.

Guided Action Makes Progress Easier

Sometimes, knowing what to do isn’t the hard part—the challenge is staying consistent. That’s where expert guidance makes all the difference.

Founder and manual therapist Ekemba Sooh has spent years helping people move past pain, stiffness, and limitation by focusing on what they can do. His philosophy: action + awareness = transformation.

When you pair the right mindset with the right training and therapy, success is no longer “someday.” It becomes your daily reality.

Are You Ready to Choose “Do”?

So—decide right now. When it comes to taking care of yourself, are you in or are you out?

If you’re an active person who’s dealing with pain, stiffness, or lack of mobility—but you’re motivated to make a change—then it’s time to take action.

👉 Book a free consultation and let’s map out where you are now, what you’ve tried in the past, and how you can finally move forward.

Because success doesn’t happen by accident. You create it every time you choose to take action for success.

Building a foundation for a better life.

Find out more @

Aug 12 2022

Transformation is a Process, Not An Event

I see so many people get frustrated with their healthy living plans. They try to eat right and exercise for a little while. But then they give up when they don’t quickly, magically become what they want to be—pain-free, mobile, stronger, etc.

So, let me tell you:
Transformation is not an event. It is a PROCESS.

And that process is comprised of countless decisions and choices you make over time. They build on each other, bringing small changes that manifest in the bigger results you’re seeking. 👊🏽

I’m reminded of the Rule of 10,000 Hours, which Malcolm Gladwell wrote about in “Outliers.” He found that genius-level achievement is only possible after putting in that much time. (And don’t worry you’re not trying to reach genius level here!)

For example, he wrote about the pre-fame Beatles moving from England to Germany, where bars stayed open all night and they could play in front of an audience into the wee hours all week. They learned to anticipate each other’s moves. They honed their harmonies and rhythms. They learned how to pace a show. 💯 All that time transformed them from being four talented boys into, well, the Beatles. 🎸

It didn’t happen magically after they practiced for a few weeks, right? And, what’s best, you don’t have to spend 10,000 hours dieting and exercising to reach your goals. Remember, the Beatles changed the world. You just want to change yourself.

You’ve got to wrap your brain and heart around this impactful idea: Success takes time, no matter the endeavor.

So develop your plans. Align your priorities. Do what you need to do to ensure that you’re exercising regularly, eating right, managing stress, and maintaining a positive outlook. You’ll learn the intricacies of your body and mind. You’ll discover more about your likes and dislikes. You’ll make progress along the way and learn to overcome disappointment.

The rest will come IN TIME.

P.S. If you are an active person being forced to slow down or stop the activities you love because you are in pain and stiff, then you have to do something different than you are now and have patience. It is really important to know where you might be different and get the EXACT exercises that work for you. You won’t find what you need on youtube, in magazines, or from your friend Ralph who has exercises that worked for him that he THINKS will work for you.

[Book a free consult] to schedule a free consultation and get help on what it is you need to get back to life and activities you love.

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

Find out more @

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