Exercise Tips And Support

Sep 07 2023

3 Simple Steps for Better Mental Health

If your emotions and mindset need some work, this is the perfect time to pause and take care of yourself.

Not surprisingly, mental health is tied to physical health. And you already know you should be exercising regularly throughout the year. So, here are three simple steps to better mental health this summer.

👉🏽Get out. The power of being outside in sunshine and fresh air cannot be overstated. Sunshine boosts vitamin D and serotonin, which improve your mood. Smelling flowers or cut grass, breathing fresh air, and playing in the sand or a park have real benefits for our mood, too. It feels good because it IS good.

👉🏽Create Free TIme and space. You need the time off from work and obligations sometimes. And you probably have a bunch of little things to do around the house or in your hometown that would lower your stress and bring a smile to your face. Catch up on annual appointments. Sit in the sun and read a book all day.

👉🏽Focus on sleep. It’s easy to get so stressed that you stay up half the night worrying – then spend the day trying to make everybody happy (except yourself). Research shows that it’s helpful to go to bed and to arise at the same time each day, even on off days from work. Building a routine is essential to establishing healthy sleep patterns – which are essential for mental and physical wellbeing.

If you’re having an issue that persists, remember you don’t have to go it alone. Seek a counselor’s help, just like you would any other expert’s advice with a challenge.

Let the sunshine in. You deserve to absolutely bask in it.

MOVE BETTER, REDUCE PAIN, AND LIVE LIFE ON YOUR TERMS

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

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Sep 06 2023

5 Ways to Grow Now that Summer is Over

Personal growth and personal health are essential, so let’s weave them together for maximum impact!

I hope you get inspired by this list of 5 Ways to Grow through fitness.

Pick a challenge in these aspects of everyday life and go for it.

1. Outdoors. Is there a hike in your area that’s always appealed to you but intimidated you at the same time? Do you want to reach a new “personal best” at an outdoor activity you already enjoy, like running or golf? Exercising outdoors brings added psychological benefits.🥾 ⛷️ 🏃🏽‍♂️

a. Then set that as a goal you want to achieve and plan your training accordingly. You’ll need a program that gets you better at the activity combined with a program that corrects the wear and tear from the activity.

2. At the gym. Set a goal for attendance – a number of weekly visits that will take a little more effort than might be comfortable. For instance, if you’ve been going twice a week, then try to make it three times a week. Or, you venture into a program that completely challenges your body, mind, and spirit to bring everything back into as balanced as possible.🙋🏽

3. Cooking. Can you complete your weekly shopping without buying anything that comes in a box? Whole foods, produce, and healthy proteins line the perimeter of most grocery stores. So, it’s easy to avoid all the over-processed junk if you stay away from the aisles of boxes, cans, and bags with long lists of ingredients you can’t pronounce.

4. Stress management. If you’re already meditating or praying regularly, take deliberate steps to go deeper in your practice – like reading a book by a mindfulness or spiritual leader you respect. If you’re not, start now and start small. Just a couple of minutes in the morning can make all the difference in helping you stay focused and grateful all day.

5. Play more. Let the spirit of change take you back to childhood when you had summer vacations from school. You rode your bike, played ball with friends, and threw frisbees in the park. And now you can GROW FORWARD by repeating these little steps from the past. Smile, laugh, and have a good time! It’s good for you.

a. And then, after each session, thank your body for accomplishing these activities by taking a little time to use exercises and stretches that rebalance it so that you can do more play!

Tap into the change and refocus now that summer is gone. It truly is the season for growth, so don’t miss out.

P.S. Check out my son and me. This little 6-year-old little man did a 3-mile hike on the Bright Angle trial in Grand Canyon. The beginning of this trail is a 1000-foot descent and ascent. We all naturally desire growth, and when we are young, we don’t think twice.

It’s still there now that you are older, but you gotta choose growth.

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

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Aug 31 2023

You’ll hit those goals in time.

How to Start on Your Path to Having Everything You Want

There might not be a “secret” to getting everything you want.

But there is a first step that is absolutely necessary for anyone who’s not relying on guessing the lottery numbers.

The path to gaining everything you want starts with making a decisive decision and backing it up with aligned actions every day.

You see, I believe that what holds you back is primarily about one thing: a lack of clarity.

It’s not a lack of ability or talent or heart or character.

You can only get what you truly want once you decide what you truly want. You’re too easily distracted by the pressures of daily living. You’re too stressed out. You’re too curious if this would be best to pursue… or maybe that, instead…

I see it all the time in my business. I ask them what it is they really want out of a program. And when I tell them it can’t be general like “get fit” or “correct ‘XYZ,” I want to know why.

This will lead to blank looks and frustration because they never really thought of it.

But this lack of clarity is EXACTLY why their routines have just been ‘random acts of movement.’ Which leads to being busy but not toward anything.

With clarity, it is so much more productive to make a long-term plan, break it down into smaller goals, discuss the plans with experts, and make the necessary sacrifices to move closer to my goals each day.

You need to make space in your life if you want something different.

Success is a journey, not a destination.” Because when you’re doing what you genuinely want to do, you are living a successful life already.

Take 10-30 min and flesh out those goals. And then, think about your life and what is the easiest path to start toward those goals.

You’ll hit those goals in time.

P.S. After you take this time and realize that you want your health and fitness program to lead to longevity and full life, you see that the current popular options aren’t getting it done(because they won’t). Then, use the DM me for a discovery session call with me.

We’ll go over where you are now, what you have done, where your sticking points are, and where you want to go. This will allow me to provide valuable information that will move you forward. If you are a good fit, I will tell you how we can help you with one of our private services (therapy and training), group classes, and a personalized online program.

Use the the calendar below to choose you time to talk.

Or, if you don’t see any times available or ones that work for you,

email support@solcorefitness.com to assist in finding you a time.

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

Find out more @

Aug 29 2023

Things I Hear That Give Me “That Face.”🧐

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MOVE BETTER, REDUCE PAIN, AND LIVE LIFE ON YOUR TERMS

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

Find out more @

Aug 16 2023

Freedom. Will you pay the price for it?

We celebrate freedom every July, but it’s helpful to remember that freedom isn’t free.

We must plan for it. Work for it. Sacrifice for it.

It’s found in places a lot of people don’t expect – like discipline, focus and vision. These are some of the requirements necessary to achieve freedom, even if they seem counterintuitive to the idea that we should all just, you know, BE free.

Freedom is not just doing what you want with no regard to the outcome outside of your ego gratification.

That’s being a slave to your desires and fears.

Maybe you’ve heard the old saying, “The price of freedom is eternal vigilance.” It’s true for individuals as well as for countries.

Personal freedom comes when we live the life we choose for ourselves, while also respecting others and our communities. Do you have the necessary traits…?

👉🏽 Vision. What do you want your life to be like? Can you see how it will be?

👉🏽 Planning. Can you map out a path, anticipating resources and challenges along the way?

👉🏽 Discipline. Can you hang with it and do the necessary work? When your ego and fear scream to take another ‘easier’ path, that ultimately won’t move you forward.?

👉🏽 Sharing. Can you help others around you to fulfill their dreams, too?

I’m betting you can. In fact, I KNOW you can rise to all these challenges and more.

Create your own destiny of freedom by having a vision and being disciplined.

P.S. Are you looking for freedom and a feeling of empowerment in your body? Are you willing to put in the work to get there? If you are, then do it the right way.

Grab a copy of our free report “𝑴𝙤𝒗𝙚 𝙗𝒆𝙩𝒕𝙚𝒓, 𝙧𝒆𝙙𝒖𝙘𝒆 𝒑𝙖𝒊𝙣 𝙖𝒏𝙙 𝙡𝒊𝙫𝒆 𝒍𝙞𝒇𝙚 𝙤𝒏 𝒚𝙤𝒖𝙧 𝙩𝒆𝙧𝒎𝙨. 𝑻𝙝𝒆 4-𝑺𝙩𝒆𝙥 𝙂𝒖𝙞𝒅𝙚 𝙩𝒐 𝒃𝙧𝒆𝙖𝒌 𝒕𝙝𝒆 𝒄𝙮𝒄𝙡𝒆 𝒂𝙣𝒅 𝒌𝙚𝒆𝙥 𝙞𝒕.”

👇🏾