SolCoreFitness

Dec 19 2016

Why Stretch or Warm Up, Santa Fe? Discover What Science Says

Watch this video to find out.

Warming up before activity isn’t optional—it’s the secret to safer movement, better performance, and long-term results. But not all stretching is created equal. Science shows that dynamic stretching is best for warm-ups, while static stretching fits only after exercise.

Dynamic vs Static Stretching: Key Differences

Dynamic stretching uses active, moving exercises (arm circles, leg swings, walking lunges) to get muscles and joints ready for action. This kind of stretching:

Excites proprioceptors (the sensors that tell your brain where your body is in space), making muscles respond quickly and efficiently.
Increases blood flow, muscle temperature, flexibility, and coordination—all boosting athletic performance and reducing injury risk.
Rehearses movement patterns, prepping your nervous system for real-world moves.

Static stretching (toe-touch and hold, side bends, hamstring stretch) is slow and sustained—holding a muscle in one position for 15–90 seconds.

Works after activity, relaxing muscles and easing tension.
If done before a workout, static stretching can actually trigger a mild stress response, causing muscles to lengthen and weaken—reducing power, strength, and reaction time. Static stretching before exercise occasionally raises injury risk, and can undermine performance.

The Gold Standard: Myofascial Stretching

Myofascial stretching is an advanced form of stretching that targets the connective tissue (fascia) linking muscles and joints throughout the body.

Unlike basic dynamic or static stretches, myofascial stretching balances tension across muscle chains, restores mobility, and optimizes alignment.
Best for long-term results: higher flexibility, movement confidence, and injury prevention—all in one.

How To Warm Up Like a Pro

Start every session or activity with 5–10 minutes of low-intensity movement (walking, light jogging, jumping rope).
Add dynamic stretches—arm circles, walking lunges, trunk rotations, hip, and shoulder swings.
Save static stretches for after exercise—when relaxation and resetting muscle length is the priority.
Blend in myofascial stretching for complete mobility and long-term functional gains.

Explore myofascial stretching and programs designed for Santa Fe’s active community:
Myofascial Stretching: The Best Total Body Active Stretches

Find out more @

Facebook

Dec 05 2016

Personal Training Success Story Santa Fe Janette

Being in the fitness field, it’s impossible not to get attached to the people you work with. Some of my greatest joys come from getting to know each person, hearing their stories, and seeing the progress they make. Janette’s journey especially exemplifies this process—her determination inspires me daily.

Janette, about 40 years old, arrived at SolCore Fitness with the body and spine of someone much older. She was in constant, semi-debilitating pain. Her duty to family and hope for relief kept her going, even through days when just making it home meant collapsing without energy for her loved ones.

She sought help from numerous practitioners—chiropractors, massage therapists, and physical therapists—but her pain only grew worse. Not even routine tasks, like bathing her daughters, were manageable. Unable to take pain meds and unwilling to risk spinal fusion, Janette tried acupuncture and found a measure of relief before she reached out to SolCore.

On her initial visit, the wall stretch brought tears to her eyes as tissue was realigned. This pain was tough, but necessary; healing often requires working through discomfort where tissue has “healed out of order.” Janette showed remarkable commitment, doing every stretch and exercise, even at home. At one point, her husband questioned why she kept going; her answer was simple—“Because this has to work.”

Over time, her pain faded. Janette is now lifting, running, and—most importantly—present and active with her family. Her advice: “Keep going! Take it one class at a time, do your homework, and when you don’t feel like going, go anyway. Even a little bit can make a dramatic difference.”

Q&A With Janette

What made you decide to start a program?
“I was sick and tired of pain. I’d tried everything, but your program spoke to me. I dove in.”
Previous strategies?
“Lifting, running, acupuncture, and PT—none worked. I was told nothing could be done.”
Biggest achievement?
“My pain is almost gone. I can play with my kids, work out, and enjoy life.”
Favorite and least favorite exercise?
“Love lifting. The lower/mid thoracic ELDOA’s are tough but essential.”
Current challenges and goals?
“Continuing posture correction and losing 10–20 lbs gained during inactivity.”
What do you like best about SolCore?
“It works! The personal attention and well-designed program make sense.”
Advice to members?
“Be consistent, do your homework—even just a bit helps.”
Advice to those on the fence?
“Just do it. Commit for at least three months to feel real change. If it can work for me, it can work for anyone.”

Janette’s Extra Thoughts:

As a nurse and lactation consultant, Janette faced degenerative disc disease and repeated injuries. At 39, she was facing cervical fusion. “SolCore was a last desperate search. I didn’t want surgery—I wanted my life back.” After trying everything and feeling depressed, Janette felt blessed to find Ekemba and SolCore. “Ekemba saved my life. I recommend this to everyone—family, co-workers, and friends. ELDOA keeps you strong and prevents disability with age. The aging process shrinks us; fitness rebuilds our bodies and keeps us moving.”

Explore personal training and chronic pain solutions for lasting recovery:
Personal Training and Manual Therapy

Find out more @

Facebook

Nov 14 2016

Superfoods Which Are the Most Super, Santa Fe?

Every magazine talks about “superfoods”—but what’s the science, and which superfoods really help? Superfoods are foods packed with essential vitamins and minerals, and some truly live up to the hype. Here are nine proven picks you should include in your diet:

The Shortlist of Super Superfoods

Acai: High in antioxidants for cancer and heart disease prevention. Juice, powder, or frozen—great in yogurt and smoothies.
Goji Berries: Packed with Vitamin C and used for immune, circulation, and vision support.
Kefir: Creamy and probiotic-rich to boost digestion and immunity.
Hemp Seeds: Loaded with protein, key amino acids, fatty acids, magnesium, and potassium.
Chia Seeds: High in protein, fiber, calcium, and omega-3s—easy in smoothies or oatmeal.
Turmeric: Anti-inflammatory and brain-boosting. Extracts offer higher curcuminoid benefits.
Cacao Powder: Flavonoid-rich for heart and brain health. Choose minimally processed (not alkalized).
Maca Powder: From Peru, adds vitamins B, C, and E; good for energy.
Black Garlic: Twice the antioxidants and antimicrobial properties of regular garlic.

Bonus: Next-Level Supplements

Whey Protein

Whey provides a powerhouse of bioavailable amino acids—critical for muscle repair, immunity, and metabolic health. Choose grass-fed, concentrate forms with minimal fillers for the best results.

Colostrum

Nature’s “mother’s milk,” colostrum enhances immune function, GI integrity, and recovery. Find grass-fed options with bioavailability for best absorption.

Amino Acids (EAAs)

While BCAAs (branched-chain amino acids) offer fast-acting energy and delay muscle fatigue, a supplement with all essential amino acids (EAAs) is superior for muscle recovery, growth, and overall tissue health.

EAAs provide all nine building blocks for muscle protein synthesis, not just the three in BCAA formulas.
EAAs also support mood, immunity, and metabolism—ideal for recovery after workouts, tissue repair, and maintaining strength over time.

Summary Table:

Supplement	Key Role	Why It Matters
Whey Protein	Protein source, immunity, recovery	All-around replenishment
Colostrum	Immune and gut health	Faster healing, anti-inflammatory
EAAs	Muscle growth, energy, full recovery	Complete tissue repair, better than BCAAs

BCAAs can help prevent muscle breakdown and delay fatigue, but for true recovery and muscle building, EAAs (which include BCAAs as well as six other essentials) are more effective and comprehensive.

The Payoff

Some superfoods are just “superfakers,” but these nine foods and three supplements can dramatically boost your health, energy, and recovery—especially when personalized for your metabolic needs.

Explore more nutrition, supplement, and holistic health resources for Santa Fe:
Holistic Nutrition & Healthy Weight Program

Find out more @

Facebook

Nov 03 2016

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

How Exercise and Sleep Are Connected

Sleep is one of the most critical—but often overlooked—pillars of lasting health. How, when, and how much you move during the day can shape the quality and length of your sleep for better or worse.

The Science Behind Exercise’s Effect On Sleep

Moderate Activity Equals Better Sleep

Consistent, moderate-intensity exercise is proven to help people fall asleep faster, enjoy deeper slow-wave sleep, and reduce wakefulness and insomnia symptoms.
Even just 30 minutes most days can improve sleep quality and duration, supporting healthy aging, better recovery, immune function, and sharper cognition.
Moderate activities (walking, cycling, swimming, resistance training) can balance stress and boost mood, helping regulate melatonin, serotonin, and decrease sleep latency.

When Exercise Hurts Sleep—Overtraining & Timing

Studies in athletes and active adults show that high-intensity exercise, especially when done late in the day, can trigger a spike in stress hormones (adrenaline and cortisol) that disrupt sleep.
Exercise-induced insomnia may mean spending more time in bed without restful sleep, frequent waking, and difficulty falling or staying asleep, especially after vigorous training.
Poor recovery can be linked to endurance supplements with caffeine; caffeine and stress can keep cortisol levels high for hours after training, further impairing the ability to relax and sleep.

How To Optimize Sleep and Recovery in Santa Fe

Balance Exercise and Rest

Aim for moderate activity (30–45 minutes) most days, earlier in the day.
Avoid intensive evening workouts; late-night high-intensity exercise delays melatonin release and keeps you alert longer.
Support recovery with clean, protein-rich nutrition, hydration, and low sugar intake.
Use relaxation, mindfulness, or breathwork routines to help transition into sleep, especially on tough training days.
Take rest days or reduce intensity if sleep disruptions or increased nighttime waking occur.

Nutrition, Supplements, and Recovery Tools

Diet matters too—choose clean meals focused on protein and iron, avoid caffeine and stimulants late in the day. One cup of coffee can raise cortisol for several hours. Always listen to your body and adapt your program if sleep quality declines.

Bottom Line—Exercise for Better Sleep in Santa Fe

Exercise is vital for good sleep and overall health, but overtraining, late caffeine, and poor recovery routines are common pitfalls. Santa Fe’s active residents can enjoy high energy and restorative sleep by following science-backed habits and listening to their bodies for true wellness.

Explore healthy lifestyle, training, and recovery resources:
Healthy Living and Mind-Body Balance

Find out more @

Facebook

Oct 26 2016

Personal Training Success Story Santa Fe Rosanna Dill

Real Results with SolCore Fitness Rosanna Dill’s Story

There’s a running joke in the midday group exercise class at SolCore Fitness: around 12:32, Rosanna comes screeching in with her workout gear and high heels, grins, and says, “Great, let’s do it!”—no matter the activity. But Rosanna’s story is much more than cheerful energy; it’s about commitment to fixing her upper back and overcoming thoracic kyphosis.

Facing Kyphosis Why Rosanna Started

Rosanna has always problem-solved her way through life—whether as her family’s “handyman” or with at-home workouts. Yet, her own program didn’t touch her real issue: increasing rounding in her upper back, a classic thoracic kyphosis that 90% of adults develop.

Rosanna’s Turning Point

Her main goal became not to be the “hunched back little old woman.” After seeing SolCore Fitness on Facebook, she decided to “stop being a cheap bastard,” and join a group class for expert help. She wanted a targeted solution, and she committed fully to every class and piece of homework.

How SolCore’s Program Changed Everything

Results After Dedicated Effort

“I have so much more awareness in my body. There’s more freedom in movement, and my tight upper back is slowly going away.”
The varied and integrated exercises—especially back extensor routines, targeted wall stretches, and upper back strength circuits—slowly, steadily improved her posture and mobility.
Rosanna worked her tail off, doing the assigned drills and extras, learning the value of consistency for long-term improvement.

Favorite Exercises and Challenges

“I like all the exercises—how they work together for whole-body progress. The wall stretch even helps me sleep!”
Her ongoing challenge: continuing to open up her upper back, addressing old postural imbalances and preventing new ones.

Advice for Members and Newcomers

“Take your time. It’s a process to get results—three months is too soon, and six weeks isn’t enough. Stick with it because it’s totally worth it.”
For anyone on the fence: “This program is a subtle yet effective practice that realigns your body.”

The Science Behind Kyphosis Correction

Correcting thoracic kyphosis requires a mix of posture training, muscle strengthening (especially back extensors and core), and strategic stretching of the chest and neck. Studies show group classes and personalized routines—like those at SolCore—improve alignment and long-term mobility, decrease rounding, and support healthy aging.

See more client success, posture correction science, and exercise tips:
Success Stories: Real People, Real Results

Find out more @

Facebook

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

Find out more @

Facebook

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

Find out more @

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

Find out more @

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/

Find out more @

Facebook

Sep 08 2016

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

Santa Fe personal training, primal movement workout

Click on the image to watch the full video

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/

Find out more @

Facebook

Ready to feel  stronger and pain free?

Quick menu

Company

Contacts

Address:

Email:

Phone: