SolCoreFitness

Apr 02 2018

Goal Setting Are You Willing to Struggle for Your Success?

Great goal setting doesn’t start with analytics or quick fixes. At SolCore Fitness, it’s built around four pillars: nutrition & water, sleep & rest, proper movement, and true goal setting—your joy, happiness, and what you want from life.

Why Holistic Goal Setting Matters

A truly effective goal must be aligned with your deeper values and desires—not just numbers. Scientific frameworks like SMART (Specific, Measurable, Achievable, Relevant, Time-bound) work best when combined with personal meaning and holistic intention. Make your goals support every aspect of life: career, family, health, fitness, and happiness.

Start with big vision: What feels right for you? What does “success” look, feel, and act like in your own life?
Avoid only numbers: Satisfaction comes not just from weight, money, or membership totals, but from living authentically and responding to what truly matters to you.
Let your goals evolve: The right goal isn’t obvious right away. Try, think, feel, and let them purify with time. What feels ego-driven at first may shift toward meaning and purpose.

The Science of Struggle and Success

Research shows that specific but meaningful, challenging goals lead to better results and behavior change. Goals must fuel your willingness to endure struggle, setbacks, and tough days—they are what get you through the “low points” and help you adapt, grow, and flourish.

Ask yourself:

Is your goal big enough to motivate real change, even through the struggle?
Is the goal relevant to every area of your life, or just a short-term pleasure?
Are you willing to fight for long-term transformation, or do you need to reevaluate?

How to Start

Write down your big “why,” what matters, and let it evolve over time—not overnight.
Look for joy and meaning, not just achievement. Connect physical goals to personal and social well-being.
If you ever need support, reach out—community, coaching, and resources are keys to sustaining growth.

Explore holistic fitness, transformation, and category-wide goal setting:
The Ultimate Guide For A Holistic Exercises And Fitness Program

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Feb 14 2018

Why Strengthening Your Pelvis Is A Really Good Idea

Imagine your house with a weak, shaky foundation—every room and floor begins to sag and fail. In your body, the pelvic floor is that vital foundation, supporting everything above it. Ignore it, and you invite widespread imbalance and dysfunction.

Pelvic Floor—Your Body’s Hidden Powerhouse

The pelvic floor is a hammock-like group of muscles and ligaments stretching from the pubic bone to the tailbone. Its job is to:

Support and stabilize crucial organs—bladder, bowel, uterus or prostate, and rectum.
Control continence—preventing accidental leaks of urine or feces, especially with coughing, sneezing, or jumping.
Maintain healthy sexual function
Stabilize the pelvis and spine, integrating with your abs, glutes, diaphragm, and other deep core muscles.

When the pelvic floor is weak, prolapse, pain, and dysfunction can occur—organs shift, muscles don’t move right, and serious issues like bladder infections, prolapse, or incontinence can arise.

Why Training Your Pelvic Floor Matters (For Everyone!)

Women: Pregnancy, childbirth, and hormonal changes impact the pelvic floor. Training these muscles can ease birth, speed recovery, prevent incontinence, and improve sexual health.
Men: Prostate health, continence, erectile function, and core stability all depend on pelvic floor health.
Strengthens the “foundation” for better movement, posture, and injury prevention in sports, daily life, and aging.

Beyond Kegels—A Holistic Approach

Kegel exercises (contracting and releasing the pelvic floor) build awareness and basic strength, but true pelvic health requires a more holistic approach:

Integrate other muscle groups: obturator internus, piriformis, adductors, glutes, abs, psoas, and diaphragm work with the pelvic floor and must be trained in harmony.
Stretching and balancing: Proper tension and flexibility ensure each link is doing its job, preventing overload or weakness.
Learn to isolate and coordinate the pelvic floor—sequencing contractions, learning independence, and building synergy with related muscles.

Complexity Made Simple

Yes, pelvic floor health is complex! But don’t let complexity keep you from starting. Begin with Kegels, build body awareness, and expand training as you learn.

Start small, then work up to more advanced, whole-core movements.
The key: Your pelvic floor should act as a “floor,” not open like a “door.”

Read the science and get your personalized pelvic health plan:
OMT: Osteopathic Manual Therapy

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Feb 05 2018

Doing “Just” What Feels Right In An Exercise Program Isn’t the Best Route Exercises Can Hurt You

Hey, Everybody, it’s Ekemba from SolCore Fitness. Not every exercise that feels great is good for your body. Why? Because most of us don’t have total access to or awareness of our bodies—especially in areas impacted by old injuries, tension, or imbalances. We work out to “gain access,” to really feel and balance the full system. But until then, “feeling good” during exercise can be misleading and even risky.

Case Study: Why “Feeling Good” Can Backfire

A member joined us after an accident left her liver inflamed. We developed a targeted approach—balancing her diaphragm, pelvis, and surrounding fascial chains. She made progress. Over the weekend, she did some group stretching that “felt fantastic” at the time, especially side bends. Unfortunately, her liver was still sensitive. That movement, though pleasant, compressed and stressed her liver, triggering pain. What felt good wasn’t actually safe for her physiology.

Many people make a similar mistake in their own fitness routines—picking only exercises that feel good, or only the ones they prefer. Negative consequences might not show up right away, but over years, hidden imbalances can lead to joint wear, pain, or dysfunction.

The Science: True Body Balance and Awareness

Real body wisdom comes from training all structures, knowing what each area needs, and learning to listen to subtle feedback—not just chasing what feels comfortable. Diaphragm, pelvic floor, and fascial connections are especially complex. Their health is linked to proper breathing, mindful movement, and core integration—not just one “feel good” activity.

Balanced programs involve:

Coaching and assessment to identify weaknesses and risks.
Progressions that cultivate both mobility and stability.
Full-body movement routines (not just “favorite” exercises) to align and wake up all structures.

Take Action: Train for Whole-Body Balance

Start simple: build body awareness, learn proper breathing (including diaphragmatic breathing), and work with a professional to develop correct patterns and progressions. Don’t trust just your instincts—trust evidence-based programs and feedback.

Dive deeper into safe, balanced fitness routines and how to truly educate your body:
Segmental Muscle Strengthening

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Jan 29 2018

Sitting At Your Desk Like This Will Help Your Back and Neck Pain

How’s it going? It’s Ekemba from SolCore Fitness again—answering your questions about the best posture for sitting at a desk or in your car.

First, a critical truth: Prolonged sitting is hard on the body. Anything stagnant stresses circulation, muscles, and joints. Standing desks have helped, but trade-offs exist—standing too long shifts the problem to the feet and circulation. Your body wants to move, so break up sitting time by walking, doing jumping jacks, or stretching every hour.

Desk Posture Science: Three Essentials

Monitor Height: Line your eyes with the top third of the screen—too high or low strains the neck, throwing off posture and spinal alignment.
Elbows & Hips: Aim for approximately 90 degrees. This reduces compression in the hips and elbows. Feet should rest flat on the floor, with thighs parallel—a position supported by ergonomic evidence to minimize back and leg strain.
Movement & Breaks: Break sitting every 30–60 minutes. Gentle walks, standing, or desk stretches—like a seated arch or standing back arch—combat the body’s natural tendency to creep into unhealthy positions.

Exercise Tip: Open Up Your Shoulders

Don’t just sit—move, even while seated. Try the “five-part shoulder” exercise to open your shoulder girdle:

Sit forward in your chair, grow tall, reach arms out, push away, lift arms to the ceiling, push forward, do a row, open and close the doors, reach toward your opposite shoulder blade, and repeat.
Do 5–10 rounds periodically throughout the day.
Notice which parts feel hard—these areas often need more stretching and myofascial work.

Why Myofascial Stretching and ELDOA Work

Poor posture rounds the spine and compresses joints. Myofascial stretching and ELDOA target muscle chains and joints, opening the body for better alignment and reducing pain. Targeted stretches support correct sitting position and long-term resilience.

Explore systematic approaches for office posture, stretching, and pain relief:
ELDOA: The Ultimate Spine And Joint Exercises

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Jan 17 2018

Make Sure You Put These Three Items In Your Workout Program Before Starting

Good morning, everybody. It’s Ekemba from SolCore Fitness. I’m here to talk to you about starting your fitness goals for the new year and setting yourself up for sustainable success. What are three things a truly effective program needs?

Goals
Consistency
Compassion

Why these three?

Goal setting: If you don’t have clear goals, you won’t know what you’re working toward. Random acts of movement or activity won’t move you closer to a purpose. Specific, meaningful goals help you focus, adapt, and actually achieve what matters.
Consistency: It’s like any goal in life; results come from regular action. Consistent workouts, sleep, hydration, and nutrition routines—not occasional efforts—build lasting change.
Compassion: Growth and improvement challenge you. With those challenges come frustration and doubt. Show compassion for yourself along the way—accept setbacks, stay positive, and recognize that the journey is as valuable as the destination.

Of course, all of this is only possible with a balanced workout program. You need a program designed to holistically balance your body from the inside out, supporting all your goals and keeping you safe as you grow strong.

Explore the most up-to-date resource for personalized, science-based programs:
Personalized Workout Program

If you’re ready to build a truly balanced, sustainable fitness plan, call us at 505-577-2171 or email us at info@solcorefitness.com.

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Dec 06 2017

Get in Shape to Run, Don’t Run to Get in Shape

Hey, it’s Ekemba from SolCore Fitness again, answering one of the top fitness questions—should you just start running to get in shape? Absolutely not. You want to build a strong, balanced foundation before you go pounding the pavement.

Why Preparation Matters

Let’s start by looking at simple walking. For someone weighing 100 lbs who does 10,000 steps per day—that’s about five tons of cumulative load on the hips and joints. When you run, that force multiplies, sometimes reaching three times your body weight with every stride. Desk jobs, sedentary habits, and old injuries leave most bodies imbalanced—hips, abs, posture, and muscle chains are weak or tight.

Jumping into running, hiking, or even fast walking on an unprepared body is like loading the tilted Golden Gate Bridge with cars. Sooner or later, the structure fails. That’s how people end up with worn cartilage, chronic pain, or joint limitations years down the line.

Science: Running vs. Walking—Impact and Benefits

Running: Builds muscle, boosts cardiovascular fitness, accelerates calorie burn, and supports bone density—but only if joints and connective tissue are ready for those repeated high-impact forces.
Walking: Lower impact, easier on the joints, and far more sustainable for beginners or those with chronic pain. Both deliver excellent health benefits, but walking puts less stress on your frame.

Whether you walk or run, preparation and balance are everything.

How to Prepare Your Body

The solution is simple: get in shape to run, don’t run to get in shape. Before hitting the trail:

Practice myofascial stretching to lengthen and balance muscle chains.
Integrate segmental strengthening to stabilize small, critical muscles holding posture and limbs in place.
Use corrective movement techniques like ELDOA to open joint spaces and restore healthy alignment before high-impact exercise.

These methods prepare your body for loading, keep every joint moving well, and dramatically reduce your risk for overuse injuries, pain, and joint breakdown.

Explore balanced, science-backed movement and injury prevention here:
Global Strengthening (GS): The 7 Primal Movements Exercises

Find out more @

Sep 26 2017

Why You Should Stop Foam Rolling For Your Fascia

Foam rolling is widely used to “loosen” muscles and relieve tension—but evidence now shows it may actually damage your fascia, the tissue connecting every part of your body.

The Science: How Foam Rolling Impacts Fascia

Fascia is a sensitive, dynamic system that absorbs shock, communicates feedback, maintains posture, and coordinates movement. Forceful rolling—especially with dense foam or PVC—can create microtrauma:

These tiny tears trigger local inflammation and tissue stress, not true repair. Your body thinks it has a minor injury and launches an inflammatory response.
Persistent foam rolling leads to more soreness and dysfunctional compensation—not better movement.

While foam rolling gives short-term flexibility gains, research shows they fade in minutes. The tissue rapidly returns to its baseline state, meaning it does not create lasting change or correct faulty movement patterns.

In at-risk populations (osteoporosis, diabetes), foam rolling can even cause fractures or complications due to excessive load.

Why “Feeling Good” Isn’t Always Healing

Many use foam rolling because it feels good, especially after tough workouts. But relief doesn’t mean restoration—rolling compresses rather than slides or aligns fascia, masking bigger movement dysfunctions and possibly worsening nerve or tissue health in the long run.

Safer, More Effective Alternatives

Myofascial stretching: Specific stretches lengthen and hydrate fascia, opening chains, and restoring true body balance.
ELDOA: Targeted postural stretches decompress joints, improve tissue health, and create long-lasting mobility.
Manual therapy (“pumping”): Trained therapists gently slide fascial layers, restoring gliding and communication—rather than just compressing.

These approaches build true resilience, pain relief, and healthy function for your whole system.

Learn more about safe, restorative techniques for fascia health:
Myofascial Stretching: The Best Total Body Active Stretches

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Jun 12 2017

How Fad Diets Measure Up

When starting a health journey, the lure of the latest fad diet is everywhere. “Lose 10 pounds in two weeks!” “Detox, cleanse, transform!”—but as science and long-term results show, fad diets are rarely sustainable and can leave big holes in your nutrition and health.

WEIGHT MANAGEMENT

Fad diets promise quick results but almost always rely on restrictive calorie deficits. Research shows that this leads to rapid weight regain (“yo-yo dieting”), cravings, and metabolic slowdown once the diet ends.

Holistic nutrition, especially metabolic type eating, emphasizes balance and food compatibility, persistent results, and a foundational approach that eliminates yo-yoing and deprivation.

Winner: Metabolic diet. Adaptable, science-based eating is sustainable, not just a quick bandage.

METABOLISM

Short-term fad results almost always come from water loss or severe restriction, not metabolic improvement. Chronic dieting can even slow your resting metabolism, making it harder to keep weight off over time.

Eating for your metabolic type actually supports a healthy metabolism, allowing for meals that keep you full, energized, and burning calories even at rest.

Winner: Metabolic diet. Supports faster, more efficient metabolism for lasting results.

ENERGY

Lack of carbohydrates, healthy fats, and micronutrients—a hallmark of most fad diets—causes fatigue, irritability, and increased stress and fat storage. Long-term balanced eating personalized to your metabolism increases physical and mental stamina, resilience, and supports better sleep and recovery.

Winner: Metabolic diet. Customizing to your genetic and lifestyle profile maximizes energy and stability.

MUSCLE

Restrictive diets cannot support muscle building or high performance—they lack the protein, nutrients, and calorie balance required for tissue repair, respiration, and strength.

Eating for your metabolic type provides steady fuel, optimizes strength-building, and protects against loss of lean body mass.

Winner: Metabolic diet. Smart nutrition is essential for real muscle growth and fat-burning capacity.

The Verdict

Fad diets are built on hype, testimonials, and quick fixes. Science shows that balanced, individualized eating plans are healthier, more effective, and far more sustainable.

With a metabolic type approach, you avoid deprivation and burnout, improve your relationship with food, and get results that last a lifetime.

Learn more about sustainable nutrition and metabolic coaching:
Holistic Nutrition & Healthy Weight Program

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Feb 15 2017

How Do You Eat an Elephant? One Bite at a Time

Getting “fired up” at the start of a new health or fitness program is fantastic—the initial motivation is like fuel that propels you forward. But as research and experience show, progress comes not from motivation alone, but from consistent, manageable steps and the right approach to goal-setting and progress.

Why Consistency Matters Most

The real challenge comes after the excitement fades. It’s easy to stumble into a dip or plateau, where progress feels slow or invisible. This is where dedication and small habits shine:

Consistency is the single most important factor in reaching long-term goals. Whether it’s working out a few times a week, stretching daily, or choosing healthier meals, those small steps compound like interest—building real change over time.
Forget perfection or “all-or-nothing” thinking. Sustainable success comes from showing up, doing what you can, and letting your routine become second nature.

The Mindset Shift: Managing the Struggle

Anything worthwhile requires a little struggle. But struggle is an opportunity—a chance to learn, adapt, and grow stronger.

A growth mindset lets you view setbacks as learning moments, not failures. Instead of quitting during tough times, persistent habits get you through the low points, keeping you on track for those breakthrough moments.

As the saying goes: It doesn’t get easier; it becomes more manageable.

Progress Is Built, Not Found

You may not see results immediately, and progress can seem frustratingly slow. But each bite-sized step—each workout, healthy choice, or positive act—gets you closer to your goal. Research confirms that habit formation and long-term progress are fueled by discipline, realistic goals, and self-compassion—not motivation alone.

Explore structured programs for consistent, manageable progress:
Personalized Workout Program

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Jan 19 2017

Personal Training Success Story Santa Fe – Brian DeBenedetti

My name is Brian DeBenedetti, and I teach construction skills to young adults earning their GED along with a construction certification. I’ve always been tall, athletic, and (honestly) sometimes clumsy, working in the trades most of my life. For as long as I can remember, my lower back was always giving me trouble.

I tried every modality I could find—yoga, acupuncture, you name it. Nothing truly helped me consistently maintain my lower back health or let me get out of bed pain-free, enjoy life, and keep teaching. SolCore Fitness has been the best thing I’ve found.

Ekemba is sometimes a little bit like a drill sergeant, but I needed that. He keeps you on task, giving clear, constant directions for every pose, so you actually learn how to multitask and move with precision. He’s consistent, focused, and everyone likes him. Kim was great too. SolCore Fitness has truly worked for me, helping me overcome back issues and improve my daily life.

Why Brian’s Results Matter—Science of Moving Beyond “Quick Fixes” for Back Pain

Chronic lower back pain often stems from years of imbalance, poor posture, and repetitive strain.

Yoga and acupuncture may offer temporary relief, but evidence shows that consistent, structured exercise programs focused on mobility, core strength, and active guidance create long-term improvement and pain prevention.
Expert-led sessions like those at SolCore Fitness use biomechanical cues, real-time corrections, and individualized progressions—helping students learn to move smarter, not just harder.
Regular participation and accountability build habits that last, restoring function and resilience far beyond the gym.

Brian’s story highlights that sustainable results require more than “good intentions.” Knowledgeable coaching, consistent effort, and holistic implementation transform daily movement and lifelong health.

Explore personal training for pain-free movement, core strength, and lasting relief:
Personal Training and Manual Therapy

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