SolCoreFitness

Oct 19 2016

Hey Santa Fe! Get Off Your Tush! Sitting is the New Smoking, but is Standing the Answer?

Is Sitting Really the New Smoking?

It’s no secret that modern life means too little movement. Research shows that sitting more than six hours a day leads to an increased risk of heart disease, diabetes, disability, and early death. The American Cancer Society’s 18-year study of 123,000 subjects found higher death rates in those who sat longest. It’s why excess sitting is now compared to smoking for its negative health impact.

Are Standing Desks the Best Solution?

Pros and Cons Backed by Science

Standing desks have surged in popularity. Companies like UpDesk report massive sales growth, and studies confirm that breaking up sitting time can reduce musculoskeletal discomfort, boost energy, and improve posture. Interventions with sit-stand desks show improvements for some markers of cardiometabolic and vascular health—especially when combined with overall movement.

Yet, evidence also points out limits: calorie burn from standing is minimal. Long hours of standing can lead to enlarged veins, compressed spine, and even reduced productivity if done excessively. Dr. Jos Verbeek highlights that the research on standing desks is “fashionable and not proven good for your health,” and studies caution against standing all day.

Risks of Prolonged Standing

Spending too much time on your feet can be as problematic as over-sitting. It raises vein risks, can worsen lower back pain, and doesn’t solve underlying inactivity.

What Can Santa Fe Actually Do?

Movement Is the Real Solution

Real progress comes from changing habits—not just switching from sitting to standing. Experts recommend moving every 30 minutes: sit for 20, stand for 8, and use 2 minutes to stretch or walk. Structural tweaks like placing the printer farther away or restricting easy elevator access help encourage movement. In long-lived regions like Okinawa, Japan, people sit on the ground, get up often, and walk as a primary mode of transportation—all proven to support cognitive health and longevity.

Walking is the Ultimate Medicine

Decades of research confirm what Blue Zones like Okinawa show: regular walking directly counters the negative health impact of sedentary life and is tied to extended lifespan and cognitive health.

The Balanced Truth for Santa Fe

While standing desks aren’t the full answer, neither is constant movement. The healthiest approach is intentional activity: reduce sitting, use standing as a tool, and make walking, stretching, and frequent posture changes a normal part of every workday.

Learn more about posture, mobility, and movement with Global Postural Stretching:
Global Postural Stretching

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Oct 13 2016

Hey Santa Fe, Bet You Didn’t Know This About Splenda®

Splenda, Sucralose, and Unexpected Health Risks

Splenda® (sucralose) has been marketed as a calorie-free sweetener for weight loss and diabetes management. However, recent studies show that drinking even a minimal amount of sucralose affects the body in unexpected and unhealthy ways.

Research Reveals a Hidden Danger

Surprising Effects on Insulin and Blood Sugar

A study from Diabetes Care found obese participants who drank sucralose before a standard glucose challenge saw insulin levels rise about 20% more—resulting in blood sugar responses similar to consuming real sugar. Scientists warn that chronic, excessive insulin secretion can contribute to insulin resistance and raise the risk for type 2 diabetes.

More Than Calories—Metabolic and Heart Risks

It’s not just about calories. Reviews in medical journals show artificial sweeteners, including sucralose, are associated with increased risk for metabolic syndrome, obesity, stroke, and heart disease—even when consumed in small amounts. A recent large study links long-term sucralose use with cognitive decline and vascular issues. The World Health Organization now warns that regular use of artificial sweeteners does not help lower body fat and may raise risk of diabetes and cardiovascular disease.

Healthier Alternatives for Santa Fe Residents

Smart Ways to Add Flavor and Protect Health

Stevia and Xylitol: Both are natural, zero-calorie alternatives shown to be safe for most people.
Unsweetened Tea: Green, black, and herbal teas are rich in antioxidants, support metabolism, and can help maintain a healthy weight.
Mint and Lime Water: Add fresh mint and lime to water with a touch of stevia for hydration and flavor.
Avoid sugary beverages and artificial sweeteners for lasting metabolic health.

Takeaway—Santa Fe’s Guide to Sweetener Choices

Splenda’s® “dirty little secret” is that it’s not a harmless calorie-free fix. Research shows it can raise insulin, increase diabetes risk, and trigger cardiovascular problems. Opt for water, unsweetened tea, or natural sweeteners for better health and lasting weight management.

Learn the truth about artificial sweeteners and holistic nutrition:
Holistic Nutrition & Healthy Weight Program

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Sep 17 2016

How ELDOA’s Increase Spinal Mobility And Get Rid Of Neck And Shoulder Pain

Why Thoracic Spine Mobility Is Key for Neck and Shoulder Health

Many people struggle with rounded shoulders, difficulty with good posture, and recurring pain during movement. The underlying culprit is often poor thoracic spine mobility—an issue that leads to compensatory stress in the lower back and shoulders and amplifies neck, shoulder, and rotator cuff pain.

ELDOA Method—Science Behind Improved Mobility and Pain Relief

What are ELDOA Exercises?

ELDOA (“Etirements Longitudinaux avec Decoaptation Osteo-Articulaire”) are unique, self-applied postural exercises developed by Guy Voyer, DO. Each posture is designed to create targeted decompression in a specific spinal joint, increasing space, rehydrating discs, reducing pressure, and restoring joint alignment.

Mobility, Alignment, and Pain—How It All Links Together

The thoracic spine is crucial for rotation, flexion, extension, and deep breathing.
ELDOA postures train mobility while stabilizing areas that need protection—preventing the lower back and scapula from compensating for lost motion.
Mobilizing the thoracic spine properly prevents excessive lumbar spine movement, which is built for stability—not big rotations or repeated bending.
Benefits include improved posture, relief from disc compression, increased lung volume, healthier shoulders, and overall freedom of movement.

ELDOA for Neck and Shoulder Pain—What the Research Shows

Techniques and Results

ELDOA postures for the cervical and thoracic spine address neck pain, tension, and instability, while also targeting scapular health for shoulder mobility and pain reduction.
Correct use of thoracic mobility (with ELDOAs) protects both the spine’s architecture and shoulder mechanics—helping clients avoid hypermobility, ligament laxity, and chronic compensation pain.
Holding ELDOA postures for 1 minute daily can deliver measurable improvement in pain, flexibility, and strength for most joints in the upper back and neck.

Practice, Posture, and Progress for Santa Fe

The true power of ELDOA is conscious, precise mobility: straightening and lengthening the spine, deepening breath, and rolling the shoulders back—without sacrificing lumbar or shoulder stability. By focusing on posture while developing spinal mobility, residents of Santa Fe can minimize kyphosis, shoulder discomfort, and persistent neck pain.

Your “Do” list:

Use ELDOA postures for thoracic extension and alignment
Deepen your breath with rib expansion and upright posture
Combine mobility training with core stability exercises

Your “Don’t” list:

Avoid aggressive, compensatory lumbar twisting
Don’t let increased thoracic mobility contribute to daily posture rounding
Don’t skip core and scapular stability drills to support gains from ELDOA

Discover targeted mobility, flexibility, and postural solutions:
ELDOA: The Ultimate Spine And Joint Exercises

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Sep 14 2016

Personal Training Success Story Santa Fe – Pat Murphy

Meet Pat Murphy — Proof That It’s Never Too Late

If you’ve ever met Pat Murphy, you know her for her glowing, contagious smile. It’s easy to think she’s never had a care in the world, but in reality, Pat’s faced her share of challenges—and come through stronger. After many years working in South Beach Miami as a social worker—supporting individuals through some of life’s hardest moments—Pat made a bold decision. She and her husband Lou packed up and started fresh in Santa Fe, where she focused on new beginnings and even became a wedding officiant.

Finding Strength and Relief

Pat shared, “I started to notice that I was getting weaker and starting to have a lot more pain. Many of my friends were headed towards surgeries and illness, and I definitely didn’t want that.” She’d tried Pilates, Yoga, and standard group exercise, but nothing felt right. “They didn’t know how to address what was really going on, and I was honestly afraid I’d get hurt.”

Everything changed after she heard about SolCore Fitness. “When I heard you speak, it really resonated with me and I knew it was for me,” Pat said.

Sticking With It—Celebrating the Wins

Starting was hard. “We were doing myofascial stretching for my hip flexors and it was tough because it was new and because I needed it. I honestly wondered if I’d quit.” But Pat didn’t quit—she kept showing up for herself, and the results speak for themselves. “The pain I was constantly in is pretty much gone. I feel so much stronger and I am really proud of myself each time I finish a class.”

When asked about her favorite exercise, Pat smiles again: “I love the 90/90/90. My hips feel so good and balanced after we do them.” As for her least favorite, she jokes, “Frogs. I know they’re good for me, but they’re hard!”

Why Group Training at SolCore Works

Pat credits the group atmosphere and expert trainers for her motivation. “Being in a group where everybody’s working hard is fantastic. The attention to detail and the knowledge that you guys provide is wonderful.” Her biggest advice for other members? “Just keep coming!” And for anyone on the fence about joining? “Just try it and see what you’re capable of.”

Looking to experience what Pat did, or curious about SolCore’s group model? Find out what makes the difference for so many by visiting our Group Exercise Classes page for more real success stories like Pat’s:
https://www.solcorefitness.com/group-exercise-classes/

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Sep 08 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #3

Santa Fe personal training, primal movement workout

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How to Choose the Right Personal Training Program—Santa Fe’s Expert Guide

Let’s start with a simple fact: your workout should help you move better in life—not just in the gym. That means focusing on full-body, functional movements. At SolCore Fitness, we use the seven primal moves (squat, lunge, bend, twist, pull, push, gait) because these patterns mirror how you live: sitting down, reaching, picking things up, rotating, and walking.

Why does this matter? If your routine is all about sitting on machines and isolating muscles, you’re not preparing your body for real-world demands. “If I just go to the gym and sit in a machine, it doesn’t translate into life at all. Life is more dynamic—movements work in combination, and your workout should reflect that.”

Don’t Stretch First! How to Warm Up and Train Smarter

One of the biggest misconceptions is stretching before you begin. Performance and safety actually improve if you start with cardiovascular activities like walking or jumping jacks, then move every joint through all three planes of motion—sagittal, frontal, and transverse. “Don’t stretch first. Warm up with movements that get your blood flowing, then activate your muscles through a variety of directions before you train.”

During your workout, focus on balancing push and pull movements, and make sure you include what your body needs—not just what you prefer. “If you love stretching or yoga, try lifting weights for better balance. If you’re into bodybuilding, add mobility and flexibility work. We always gravitate to what’s comfortable, but success requires working on your weaknesses.”

Sets, Reps, and Progress—What’s Right for You?

How do you know how many sets or reps to do? Start with your goal:

Fewer reps, more sets = strength and power
More reps, fewer sets = muscle endurance
Assess yourself monthly, and don’t rush the process. Real change takes time. “Meaningful results usually require at least 90 days of consistent effort, and true transformation—new tissue, better alignment—can take nearly 10 months. Be patient, assess regularly, and course-correct when needed.”

Stretch After—Normalize Your Body for Better Recovery

After your workout is the time to stretch and bring your body back to neutral. This helps prevent repetitive stress injuries and keeps muscles functioning smoothly. “Every activity creates tension in specific muscles—bring them back to normal before your next session for lasting health.”

System, Consistency, and Support

People succeed because they have a plan, openness to change, and a supportive system. Personalized coaching makes a huge difference—guiding you in movement patterns, progressive adaptation, and mindset. Looking for the right program? See how SolCore Fitness’ personal training and manual therapy can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Sep 06 2016

How To Silence That “Excuse” Voice and Stay Motivated In Your Fitness Routine

Everyone Starts With Excitement—But Staying On Track Is The Real Challenge

Most people kick off a new exercise program in Santa Fe with strong intentions—new gear, a fresh schedule, and high expectations. But it doesn’t take long for that sneaky, negative voice to show up: “You can skip today,” “One treat won’t matter,” or “Sleep in, you’ll work out later.” It’s the queen of rationalization, popping up just when you least need her.

Why That Voice Appears—and How To Beat Her

The best strategy? Get super clear about your goals and more importantly, why you deserve to reach them. Ask yourself: Why now? What changes when you succeed? Having a Big WHY makes it much easier to override excuses when the days get busy or emotions run high.

It’s also realistic to expect that voice after tough days or long stretches. Rather than fighting it, start every morning with a simple affirmation about your direction. “What will I do today for my health?” Keep your WHY front and center as you move through daily routines. Journaling really helps, too—recap wins and set intentions for tomorrow so progress stays visible.

Small Steps Create Big Success

Lasting change is built through small actions repeated daily. Focus on what you can do today, not just the distant goal. That negative voice will try to minimize daily decisions, but you know better—every step counts. If you slip up, just get back on track and continue building the momentum.

Consistency Strengthens Motivation

Eventually, as your routine becomes more solid and those excuses lose power, you’ll find the nagging voice pops up less often. True results aren’t about perfection—they’re about sticking with small moves and showing up for yourself, day after day.

For added support, check out SolCore Fitness personal training and manual therapy—where group encouragement and expert guidance help keep positive habits alive:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 25 2016

Santa Fe Are Your Shoes to Blame for Lower Back Pain?

Could Your Footwear Be the Hidden Reason for Your Back Pain?

When imagining the sources of back pain, most people think about sports injuries or heavy lifting. Yet, the shoes worn every day might be just as much to blame. The feet are quite literally the foundation for all movement. Any breakdown in that foundation—poor arch support, worn out soles, unstable high heels—can add up to excessive stress on the spine and supporting muscles.

Those whose jobs require standing for hours or carrying weight regularly are especially at risk. The wrong shoe can trigger not only back pain, but knee, hip, and even neck discomfort by destabilizing the body from the ground up.

How Shoes Impact Gait and Spinal Health

Shoes that lack proper support or alter natural gait—like flats, flip-flops, and toe shoes—may cause under-pronation or over-pronation. These changes increase impact through the spine, muscles, and ligaments, leading to chronic fatigue and pain. Even popular but unsupportive choices, like ballet flats or flip-flops, can make things worse for both the feet and the back, while high heels are notorious for shifting stress into the lower back, hips, and even causing disc degeneration.

A healthy stride means the heel strikes first, the arch rolls in, and the toe pushes off. Shoes that disrupt this sequence can lead to repetitive strain, and footwear that’s old or worn out only compounds the problem—over time, it reduces shock absorption, flattens arches, and alters natural motion.

Make Smart Choices—For Everyday and for Fitness

Not all shoes are bad news. Athletic shoes with high-quality cushioning and shock absorption are a much better choice for back health. And when in doubt? At SolCore Fitness, workouts are done barefoot whenever possible, giving feet and foundation a chance to move and function naturally.

Next time your lower back is aching after a long day, take a look at what’s on your feet. You may just find a simple solution to persistent pain!

For a full visual summary, see the infographic below:

Infographic: How Shoe Choice Impacts Spinal Health and Lower Back Pain Risk

Want more sustainable solutions for back pain and functional strength? Learn about our approach and get a free consultation:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 10 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #2

Posture types, biotensegrity, and muscle layers diagram

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Structure Dictates Function In Health—Why It Matters for Your Training

What does “structure dictates function” really mean? Borrowed from osteopathy and Andrew Taylor Still, this principle teaches that the way your body is built determines how well it’s able to move, heal, and perform—including digestion, heart, and hormonal health. Think about a house with a cracked foundation—no matter how strong the roof, eventually it’ll collapse. It’s identical with posture and movement: poor structure in the spine, pelvis, or feet leads to compensation and injury over time.

Posture, Biotensegrity, and Compensations—A Smart Program Starts at the Source

Before beginning any fitness or running program in Santa Fe, you need to assess your posture: sway back, lordosis, kyphosis, forward head, or ideally, aligned posture with head, shoulders, hips, knees, and ankles in one line. Good posture should feel automatic—not forced—so a best-fit program works on correction first, not just “going harder.” If misalignments persist, small repetitive stresses (like a dripping faucet) eventually cause breakdown—herniations, torn labrums, chronic pain.

The body is a biotensegrity system—a flexible, balanced network (think Golden Gate Bridge, not brick wall) where tension and compression are distributed through muscles, fascia, and joints. Imbalances anywhere cause pain elsewhere: a twisted shoulder can lead to the opposite-side hip or ankle pain. Training should target both deep (“pit”) structural muscles and the visible (“dam”) movers, with special attention to fascia as a whole-body connector—not just isolated parts.

Your Training Progression—Flexibility, Stability, Strength, and THEN Power

When choosing personal training, look for programs that:

Address flexibility and freedom first
Build stability next
Progress to strength and then power
Most mainstream routines rush to lifting or running and skip the foundational steps that prevent injuries years down the line. True holistic fitness in Santa Fe begins by restoring function and natural alignment, layering progress for results that last.

See the diagram below for a visual guide to biotensegrity, posture types, and injury compensation patterns:

Understanding Structure Dictates Function: Biotensegrity, Muscles, and Posture

Curious about how SolCore Fitness assesses structure and develops corrective plans? See Personal Training and Manual Therapy for more details:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 07 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #1

Santa Fe personal training vision and holistic approach

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Real Results Start With Vision—Not Just More Workouts

SolCore Fitness was founded out of frustration with the sales-focused, quick-certification approach of most gyms. With over 20 years in fitness, the mission was simple: deliver science-based, holistic training that goes far beyond quick fixes or trendy routines. Fitness experience and visible results matter, but so does investing in ongoing education and understanding the body at every level—not just muscle size or calorie burn.

Before anyone talks about reps or exercises, the process starts with a clear vision. “What do you really want to achieve?” and “Why does it matter to you now?” are questions that shape effective and sustainable programs. Trying to “do it all” at once (lose fat, build muscle, reduce pain, improve performance) just leads to diluted effort and weak results. Every focus—pain relief, weight loss, or strength—needs a purpose-built plan.

True Holistic Programs—It’s More Than Exercise

The journey continues with honest assessment:

What are your obstacles? (Most often, they come down to fear or past setbacks.)
What are you truly willing to commit? (Time, effort, habits.)
Nutrition: Rather than a one-size-fits-all plan, SolCore Fitness uses a metabolic typing quiz and journaling to personalize nourishment and fuel. The key: how food makes you feel, how you perform, and the connection between meal quality and energy levels.

From there, an effective program integrates proper stretching, resistance training, clean nutrition and hydration, cardiovascular training, and targeted supplementation—only to fill true gaps, not fix basic habits. None of these work without a foundation of structure and readiness to absorb food’s nutrients.

Don’t Forget the Essentials—Sleep, Coaching, and Adaptability

Proper sleep is non-negotiable—restored circadian rhythms (9:30-10:30pm bedtime), allow for healing, hormonal balance, and readiness for the next day’s training demands. Supplements can occasionally fill holes, but only after real food, movement quality, and routine are in place.

Continual learning and expert coaching lift the entire process. Empowered clients become their own best advocates, modifying their routines and nutrition in-step with real feedback and changing needs.

Internal Link Want a holistic, personalized assessment and plan? Learn more or book a free consultation here:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 05 2016

How to Choose Healthy Foods in Santa Fe

Healthy Eating in Santa Fe—Confused Yet?

Does “healthy food” ever feel like a moving target? In Santa Fe (and everywhere else!), it’s tough to keep up. Some people say one thing, then a new study drops, and the story changes again. Add in endless marketing, a dash of supermarket “health” trends, and it’s no wonder so many are left scratching their heads by the produce aisle. The truth? What’s healthy for one person isn’t set in stone for everyone else. Food affects each body differently, especially depending on unique health issues, allergies, and lifestyle goals.

Tune In—Start With What Your Body Actually Wants

If the experts can’t agree, how are any of us supposed to nail this down? The best place to start is by listening to your own body. Maybe that means figuring out your metabolic type, or just noticing when a certain food leaves you sluggish or foggy—those are real clues, not just “in your head.” Embrace a little healthy skepticism! Even if an influencer swears by some new trend, question it, try things, and focus on what actually helps you feel and function better.

Real Food is Your (Tasty) Best Friend

Here’s where things do get simple: real food rarely has a complicated label. If your great-grandparents wouldn’t recognize it, that’s another clue it’s not the best foundation for health. In Santa Fe, that means loading up on produce from local farmers, appreciating food that tastes like food—not additives—and keeping shopping lists short and recognizable. Packaged “health” foods? Usually loaded with ingredients that belong in a science lab, not your kitchen.

But since people always ask, here’s what usually makes the cut:

Grass-fed and pasture-raised meats, eggs, dairy (local whenever possible!)
Organic fruits and veggies—especially in bright variety
Healthy fats like coconut oil, extra virgin olive oil, real butter from organic cream
And, yes, experimenting with what combinations work best for your own energy

Let’s also talk honesty. Everyone is busy, and habits are hard to shift. Don’t beat yourself up for not being a “perfect” eater; just aim for consistent, honest effort. If you splurge on dessert or snack at a party (you’re in Santa Fe, after all!), enjoy it—and get back to real food next meal.

Watch Out for Sneaky Ingredients

A can’t-miss tip? Steer clear of the usual suspects in processed foods: vegetable oils, trans fats, artificial flavors, and colorings. Soy can be tricky—what’s sold in the U.S. is not the traditional Asian variety, and it often comes with questionable additives and potential hormone effects. If a label reads like a chemistry quiz, pause before it goes in your cart.

Shopping With Heart

Choosing real food isn’t just better for you—it supports Santa Fe’s farmers and helps push back against big corporations who prioritize profits over nourishment. Eating well, thinking for yourself, and keeping things simple really does send healthier ripples into the world.

Curious how this approach gets personalized for your goals and health? Explore the SolCore Fitness Holistic Nutrition & Healthy Weight Program to see how one-on-one coaching and metabolic typing help you truly thrive:
https://www.solcorefitness.com/holistic-nutrition-weight-loss-program-santa-

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