SolCoreFitness

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.

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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

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 action and change.

In this fast-paced, high-pressured world, life is ALWAYS happening around us. So many things are beyond our control—all the people and institutions and natural events of the world. But here’s what we can control: our own words and action. We can listen to our heart, acknowledge our desires and disappointments, and then surrender to this wondrous, empowering constant of the universe: What you do is all up to you.

Success isn’t just what happens TO you or AROUND you. It’s what you do about it YOURSELF. It’s the choices you make day after day, situation after situation.

Let’s look at some seemingly minor examples:

Let’s say you’ve recently committed to running outside three times a week, but your town has been hit with thunderstorms every day. What do you do? Stay home and channel surf? Or go to the gym and use a treadmill?
When you have a corrective exercise program to get yourself out of pain and mobile, do you make excuses and believe the thoughts and feelings in your head? Or do you accept and trust your situation and carve out 15 minutes to show your body that you love it?

Seriously – these are the kinds of little situations everyone faces every day. And it’s through making the right choices—not just “trying,” but doing—that you succeed. It’s called rolling with the flow. It’s not called blaming something else for your own decisions.

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 is in pain, stiff, and hasn’t been able to be as active as you want, but you’re motivated to find a way to get there, then I would love to help.

[Book a free consult] for a complimentary consultation, where we’ll dig into where you are now, what you have tried in the past, and help you find a way out.

it’s not just working out, it’s 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 @

Aug 12 2022

Meditation. Everybody Can Do It.

Yes, You Really Can Meditate – and Here’s Why You Should.

Of all the loving, nonjudgmental and supportive methods we can use to practice self-care, maybe the most misunderstood is meditation. It seems like every time I mention it in conversation, someone says dismissively, “Oh, I could never do that! Stop my mind completely and just not have any thoughts at all? I don’t know HOW you do it!”

Misunderstood Meditation

Too many people misunderstand the idea of meditation. So, they don’t even try it—and never get the benefits. What are those benefits? Ah… Let me share some…

☺️ Better focus and concentration
☺️ Improved self-esteem
☺️ Lower stress, depression, and anxiety
☺️ Lower blood pressure
☺️ Improved circulation
☺️ Less pain
☺️ Better memory and sleep
☺️ And most importantly, it gives you space between your thoughts, feelings, and you!

Sounds great, doesn’t it?

All from a practice that requires no equipment and no money. Plus, you can do it anywhere—while walking, riding a bus, or sweating out an endless work meeting. During meditation, you sit or lie comfortably and focus your attention on one simple thing commonly your breathing as you inhale deeply through your nose and exhale slowly through your mouth. When your mind wanders or you remember an errand on your “to do” list, that’s fine. It’s going to happen.

Our minds are CONSTANTLY generating thousands of thoughts. The goal is not to stop that process. Just gently pull your focus back to your breathing, over and over, without judgment. You might repeat a thought as you breathe “Joy in…Anger out…” It’s that simple.

You’re not trying to reach ultimate enlightenment or control your thoughts. You’re just tapping into an ancient practice that has helped countless people pause during a busy day, take a few deep breaths, and slow it down for a few minutes.

You can do it.

[Book a free consult] to learn more about how you can take care of your body, pinpoint overlooked areas, get out of pain, and stay as active as you want.

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

Find out more @

Aug 12 2022

Train Your Fascia to Avoid Getting Hurt During Your Activities

Happy Friday. Let’s talk about what may be the most important thing you can do to avoid injury and maximize performance in your sports and daily activities: train your fascia.

What Is Fascia, and Why Does It Matter?

Your body isn’t just a collection of muscles, bones, joints, and viscera that operate in isolation. All these systems are integrated and connected via fascia a web-like soft tissue network that unites every part of your body. Imagine one continuous sheet of connective tissue weaving through and wrapping around bones, muscles, ligaments, and even organs. The more this “fabric” is balanced, the more balanced and functional your entire body becomes.

Rods—your bones—form the framework, while joints act as junction points and the fascia is the ever-present, adaptable tissue holding it all together. This system doesn’t just run through the muscles and bones, but actually connects deeper into the joints, ligaments (like the periosteum along your bones), and even the layers of nerves. When your fascia is connected and hydrated, you have a body “suspension system” that’s resilient, responsive, and strong.

“What holds you up isn’t just bones; it’s the many layers of fascia. When trained, healthy, and hydrated, these layers help distribute forces and keep you moving pain-free even under stress or repetitive activities.” (Transcript excerpt)

Balance & Integrity: The Secret of Injury Prevention

So why do people get hurt—during sports, movement, or even ordinary activities like walking? It’s usually not because a single part fails, but because the balance and integrity of the entire fascial network has been compromised. When fascia is out of place, dried out, or not functioning, force from movement isn’t properly distributed. This results in overload, compensation, and—eventually—pain or injury, especially during higher-demand activities like running, skiing, or cycling.

In other words, healthy fascia is your insurance policy against injury. You’re “good” if this system works. You’re at risk if you neglect it.

“The more balanced your fascia is, the more likely you are to move without pain and build strength and coordination in everything you do.” (Transcript)

How to Train Your Fascia (and Why It’s For Everyone)

The good news: anyone can train fascia. You don’t need fancy equipment. You don’t have to be an elite athlete. It’s for active people of all backgrounds—especially anyone feeling slowed down by pain, stiffness, or lack of mobility.

Here’s what fascia-focused training involves:

Targeted Stretching and Strengthening: Not your average stretching. These are specialized movements (like ELDOA, myofascial stretching, segmentation, and GPS exercises) designed to mobilize the entire connective network, not just a single muscle or joint.
Layered Progressions: Fascia needs multi-planar, multi-layered work. The same way your hip or spine has layers of fascia, training builds up each layer so you create long-lasting resilience, not just fleeting flexibility.
Hydration and Recovery: Hydrated fascia is pliable and responsive. Drink plenty of water and prioritize restorative practices like bodywork and massage.
Connection and Awareness: Every stretch, movement, or exercise should be done with attention—mind-body connection is crucial! Awareness enhances neuromuscular re-patterning and the effectiveness of the fascia work.
Holistic Strength: Fascia supports and integrates strength—when you train the whole system, you improve posture, energy transfer, and even joint health.

If you think you’re “just not flexible,” or that your body is different or too old to move well, think again. Fascia adapts at every age if trained with a program tailored to YOUR needs and movement patterns.

Why Most Injury-Prevention Programs Miss the Mark

Most injury-prevention routines focus just on muscles, joints, or isolated corrective exercises. But if you leave out the fascial connection, you’ll always be working uphill.

Our holistic program is different. We assess and address your entire fascial landscape pinpointing weak, restricted, or dehydrated areas and integrating strength, mobility, and balance training that gets YOU moving, pain-free and confident.

This approach has helped hundreds just like you not through magic, but through a sustainable, individualized plan that respects your unique body and goals.

Ready to Move With Freedom?

If you’re active but slowed by pain or stiffness, it’s time to do something different and smarter. Focus on exactly what your body needs, not generic programs from YouTube or quick fixes from friends.

[Book a free consult] to talk with me about a holistic fascia program available both in-person and online customized to get you back to the life and activities you love.

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

Find out more @

Aug 12 2022

Honor Your Word To Yourself

You probably like to think that you have integrity.

You’re proud that you follow through and do what you tell others you’ll do…that you honor commitments to friends, family, coworkers, and others, right?

But what about keeping promises to yourself? 🤔 It’s so much easier to let those slide, isn’t it?

We’ve all done it countless times. We’ve said we’ll do our self-care “later,”… and then we get busy or don’t feel like it. We’ve promised to stop being overly critical of ourselves… until we make the first mistake and beat ourselves up. We’ve assured ourselves that tomorrow, next week, or next month things would be different…but we fail to take the necessary action to stay true to our word. 😓

It’s all about nurturing the right mindset.

![Visual representation of honoring your promises to yourself: scheduling self in two simple steps:

👉🏾 Don’t overcommit, even TO yourself. Set a reasonable, achievable goal and agree to take a certain, specific action on a certain, specific time to begin reaching it. Write it down in your journal.

👉🏾 Then pretend you’ve made that commitment to a parent, a boss, or a neighbor you want to impress—someone you would NEVER leave hanging. Show yourself that same respect and STICK TO YOUR WORD. Treat yourself the way you treat others—and want to be treated by them.

It really is that simple. And it’ll change your life.

[Book a free consult] if you struggle to follow through, or if you’re seeking a program tailored to your specific needs that actually addresses those little areas traditional fitness and therapy often miss. Whether you want to get out of pain, get mobile, or return to the activities you love, I’m here to help online or in-house.

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

Find out more @

Aug 09 2022