Kore Kast podcast

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Recharge Rituals: The Art and Science of Rest, Recovery, and Resilience 27:43

4일 전27:43

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리스트

27:43

Rest isn't a luxury but an essential component of peak performance, creativity, and overall well-being that comes in many forms beyond just sleep. We explore the science behind effective recovery and debunk common misconceptions about rest that might be sabotaging your productivity and health. • Our brains remain remarkably active during rest periods, processing experiences and making creative connections • During deep sleep, your brain literally washes itself through the glymphatic system, removing toxic waste proteins • Research shows performance after 17-19 hours without sleep equals having a 0.05% blood alcohol concentration • The dangerous "hustle glorification syndrome" celebrates exhaustion while ignoring productivity decline after 50 hours of work • Elite performers like LeBron James invest heavily in recovery, seeing it as a competitive advantage • The seven types of rest we all need: physical, mental, sensory, creative, emotional, social, and spiritual • One-size-fits-all approaches to recovery don't work - you need personalized recharge rituals • Small daily recovery practices provide greater benefits than occasional lengthy recovery sessions • Technology can both disrupt rest through blue light and notifications or enhance it with meditation apps • Building resilience happens during recovery periods, not during stress, as our bodies reset neurologically Challenge: Implement just one recharge ritual this week - even five minutes daily can make a significant difference in your energy, mood and performance. "Transform Your Life with Kore Fitness" Kore Fitness: Your path to a healthier, stronger you. Personalized training and proven results. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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The 30-Minute Myth: How Much Exercise Do We Really Need 26:04

11일 전26:04

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리스트

26:04

Exercise science has moved beyond the one-size-fits-all 30-minute workout rule, revealing that even brief, intense exercise sessions can provide substantial health benefits comparable to longer workouts. Quality, intensity, and consistency are far more important than arbitrary time benchmarks, with research showing that just 11 minutes of daily activity can reduce mortality risk by 23%. • Origin of the 30-minute exercise recommendation dates back to 1995 CDC guidelines • Recent research shows brief, intense workouts can be as effective as longer sessions • HIIT (High-Intensity Interval Training) creates metabolic benefits in a fraction of the time • "Exercise snacking" throughout the day can be more effective than one continuous workout • Minimum effective dose research reveals even 5-10 minutes of running daily extends lifespan • Individual factors like age, genetics, and fitness goals determine your ideal exercise duration • Quality of movement and proper form maximize benefits from shorter workouts • Consistency over time matters more than perfect adherence to time-based goals Thank you for joining me on this episode of the Kore Kast. I hope you're feeling inspired and empowered to take your health and wellness journey to the next level. If you enjoyed today's episode, I'd love for you to share it with your friends and family, and if you're feeling generous, consider donating at the link provided in the description. Your support helps us to keep bringing you the Kore Kast every week, packed with valuable insights and expert advice. Illuminate Your World with Kore Candles! Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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Pilates for Post-Rehab Clients: Bridging the Gap Between Therapy and Fitness 26:58

18일 전26:58

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리스트

26:58

Physical therapy often ends before patients are fully ready for regular exercise, creating a dangerous gap in the recovery process that Pilates is uniquely designed to bridge. We explore how Pilates serves as the perfect transition between rehabilitation and fitness by providing structured yet adaptable movement that respects healing while building strength and confidence. • The "rehabilitation cliff" occurs when patients suddenly lose professional guidance after completing prescribed PT sessions • Traditional fitness environments aren't equipped to address the unique needs of recently rehabilitated clients • Pilates principles (controlled movement, breath integration, concentration, centering, precision, flow) create an ideal recovery environment • Post-rehab benefits include improved body awareness, progressive strength building, adaptability, movement confidence • Specific modifications for common conditions including back injuries, joint replacements, neurological conditions • Collaboration between healthcare providers and Pilates instructors creates a comprehensive recovery continuum • Assessment process includes health history, movement observation, and continual responsive modifications • Success stories show how Pilates helped clients return to activities they thought impossible • Finding qualified instructors requires checking certifications, specialized training, and rehabilitation experience Your support helps us bring you the kore kast every week. Visit our website at www.kore-fit.com, follow us on Instagram at korefitnessaz, and consider donating using the link in the description. Explore Beyond Limits & Trek Forward Trek Forward Hiking is an all things hiking community for all levels of Trekkers. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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Defining Neuropilates: Movement That Rewires the Brain 23:15

25일 전23:15

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리스트

23:15

Neuropilates represents a revolutionary fusion of cutting-edge neuroscience with classical Pilates methodology, creating a practice that deliberately engages neural networks while benefiting both body and brain. Every movement pattern is designed with specific neural outcomes in mind, activating particular brain regions and encouraging new neural connections to form. • Neuroplasticity allows your brain to reorganize itself throughout your lifetime, forming new neural connections in response to experiences • Purposeful physical activity, especially movements requiring balance and coordination, stimulates brain-derived neurotrophic factor (BDNF) • Four core principles define Neuropilates: mindful attention, precision movement, proprioceptive awareness, and cross-hemisphere integration • Cross-lateral movements force communication between brain hemispheres, strengthening the corpus callosum • Benefits extend beyond physical improvements to enhanced cognitive function, emotional regulation, stress resilience, and sleep quality • Simple "neural moments" can be integrated throughout your day—like standing on one leg while brushing teeth • Consistency matters more than duration—five minutes daily with full attention yields greater neural benefits than occasional mindless sessions Visit our website at www.kore-fit.com and follow us on Instagram at korefitness_az to continue this journey together. If you enjoyed today's episode, please share it and consider donating at the link in the description to support the podcast. "Transform Your Life with Kore Fitness" Kore Fitness: Your path to a healthier, stronger you. Personalized training and proven results. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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Rooted in Wellness – How nature reconnects us to ourselves 25:35

5 weeks 전25:35

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리스트

25:35

Nature is our original home, and our growing disconnection from it is affecting our health and happiness in profound ways. We evolved in relationship with the natural world, and the rapid shift to indoor, technology-dominated lifestyles is creating a "nature deficit disorder" with physical, mental, and spiritual consequences. • The average American spends 93% of life indoors while children today spend less than 7 minutes in unstructured outdoor play daily • Nature exposure measurably decreases stress hormones, lowers blood pressure, and boosts immune function within just 15-20 minutes • Trees release compounds called phytoncides that increase our natural killer cells when inhaled, with effects lasting up to 30 days • Walking in natural settings reduces rumination and negative thought patterns associated with depression and anxiety • Natural environments provide "attention restoration," allowing our directed attention to replenish after cognitive fatigue • Experiences of awe in nature reduce inflammatory compounds linked to depression while expanding perception of time • Simple practices like forest bathing, sensory immersion, threshold sitting, and even 5-minute nature pauses provide significant benefits • Urban nature connection is possible through noticing plants growing through sidewalks, cloud patterns, and bringing natural elements indoors • The busier and more urban your life, the more essential nature connection becomes for wellbeing If you enjoyed today's episode, I'd love for you to share it with your friends and family and consider donating at the link in the description. Your support helps us bring you the Kore Kast every week. For more resources, visit www.kore-fit.com and follow us on Instagram at kore_fitness_az. Illuminate Your World with Kore Candles! Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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Hungry for the Truth? What Intermittent Fasting Is Really All About 30:44

6 weeks 전30:44

나중에 재생

리스트

30:44

We explore intermittent fasting beyond the hype, examining this popular eating pattern that focuses on when you eat rather than what you eat. Historical context, scientific mechanisms, and evidence-based benefits reveal why this ancient practice is gaining modern attention. • Different intermittent fasting methods including 16:8, 5:2, eat-stop-eat, and alternate day fasting • How the body shifts from using glucose to burning fat during fasting periods • The process of autophagy - your body's cellular cleaning program that ramps up during fasting • Evidence-based benefits for weight management and metabolic health • Common myths debunked including concerns about muscle loss and metabolism damage • Who should consider intermittent fasting and who should absolutely avoid it • Practical implementation tips from starting gradually to managing hunger • Personal experiences and varied results from different practitioners If you enjoyed today's episode, please share it with friends and family, and consider donating at the link in the description. Visit our website at www.kore-fit.com and follow us on Instagram @korefitness_AZ to join our community. Explore Beyond Limits & Trek Forward Trek Forward Hiking is an all things hiking community for all levels of Trekkers. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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Recovering Strong: Cortisol, Exercise, and Healing From Burnout 24:56

7 weeks 전24:56

나중에 재생

리스트

24:56

Kris Harris kicks off season four of the Kore Kast with an episode tackling burnout recovery through the lens of cortisol regulation and strategic exercise. This episode explores why high-intensity workouts might worsen burnout while gentle movement can accelerate healing by rebalancing stress hormone patterns. • Burnout is a state of chronic stress recognized by the WHO with physical, mental, and emotional symptoms affecting 77% of professionals • Cortisol dysregulation is central to burnout – initially overproduced, then potentially becoming blunted as the HPA axis becomes exhausted • High-intensity exercise creates significant cortisol spikes that can overwhelm an already compromised stress response system • Gentle movement like walking, restorative yoga, and tai chi activates the parasympathetic nervous system and helps recalibrate cortisol rhythms • Recovery exercise should be timed strategically – mid-morning is optimal for most, avoiding workouts within three hours of bedtime • Supporting lifestyle factors include quality sleep, anti-inflammatory nutrition, mindfulness practices, social connection, and nature exposure • Common recovery mistakes include the "more-is-better" approach to exercise and exercising with a punishment mindset • Research shows moderate-intensity, time-restricted exercise programs are most effective for burnout recovery through cortisol management Thank you for joining me on this episode of the Kore Kast. If you enjoyed today's episode, I'd love for you to share it with your friends and family and, if you're feeling generous, consider donating at the link provided in the description. For more resources, visit our website at www.kore-fit.com and follow us on Instagram at korefitness_az. "Transform Your Life with Kore Fitness" Kore Fitness: Your path to a healthier, stronger you. Personalized training and proven results. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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Muscle as Medicine: Strength Training to Manage Menopausal Weight Gain 30:44

8 weeks 전30:44

나중에 재생

리스트

30:44

Strength training offers a powerful solution to combat menopausal weight gain by addressing the fundamental metabolic and hormonal changes occurring during this life transition. Women can transform their menopausal experience by understanding these biological shifts and implementing targeted muscle-building strategies. • Menopause causes significant metabolic changes including decreased estrogen, redistribution of fat to the abdomen, and a reduction in resting metabolic rate • Muscle loss (sarcopenia) accelerates during menopause, further slowing metabolism and making traditional calorie-restriction less effective • Building muscle through resistance training directly counteracts these changes by increasing metabolic rate and improving insulin sensitivity • Each pound of muscle burns 5-7 additional calories daily at rest, creating sustained metabolic benefits • Strength training triggers hormonal responses that specifically target visceral fat reduction and improve body composition • Focus on compound exercises: squats, deadlifts, push/pull movements, and core training 2-3 times weekly • Proper nutrition supports muscle development with 1.2-1.6g protein per kg of bodyweight, distributed throughout the day • Women who incorporate strength training report improvements beyond weight management including better sleep, reduced hot flashes, and improved bone density • It's never too late to begin—research shows women in their 80s and 90s can make remarkable strength improvements Join our community at www.kore-fit.com and follow us on Instagram @korefitness_AZ. If you enjoyed today's episode, please consider donating through the link in the description to help us continue bringing valuable content every week. Illuminate Your World with Kore Candles! Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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The Aging Spine: How Pilates Keeps Your Back Strong for Life 28:03

9 weeks 전28:03

나중에 재생

리스트

28:03

The aging spine undergoes significant changes that impact mobility and quality of life, but with the right approach to movement and strength through Pilates, we can maintain a healthy, resilient spine well into our golden years. Kris Harris explains how Pilates creates a protective cylinder around your spine by targeting deep stabilizing muscles that conventional exercises miss, while providing precise alignment and controlled movements that respect the body's natural design. • Natural spinal changes include disc degeneration, decreased bone density, and reduced flexibility • Common age-related conditions include osteoporosis, spinal stenosis, and degenerative disc disease • Conventional treatments often fall short by masking symptoms rather than addressing causes • Pilates' six fundamental principles (centering, concentration, control, precision, breath, flow) create an ideal framework for spinal health • The non-impact nature of Pilates builds strength without compressing discs or jarring sensitive joints • Real success stories include a 68-year-old who avoided spinal fusion surgery and a 72-year-old who regained ability to play with grandchildren • Finding the right instructor with proper certification is crucial when working with spinal conditions • Essential home exercises include supine spine twist, cat-cow stretch, Pilates bridge, and spine stretch forward • Complementary practices include anti-inflammatory nutrition, proper sleep positioning, and stress management Visit our website at www.kore-fit.com and follow us on Instagram at @korefitnessaz. If you enjoyed today's episode, please share it and consider donating through the link in the description to support our weekly content. Illuminate Your World with Kore Candles! Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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The Guilt Free Guide to Boundaries: Protecting Your Mental Health 21:15

10 weeks 전21:15

나중에 재생

리스트

21:15

Healthy boundaries protect our mental wellbeing, yet many of us struggle with feeling guilty when setting them due to deep psychological conditioning and fear of rejection. • Boundaries are guidelines that teach people how to treat us with respect, not walls that keep others out • The guilt we feel when setting boundaries often stems from childhood messages about being "selfish" • Warning signs you need stronger boundaries include resentment, exhaustion, and feeling taken advantage of • Different types include emotional, physical, time, work, digital, and social boundaries • Effective boundary-setting uses clear language like "I won't be checking emails after 6pm" • When boundaries are tested, stay calm and consistent without over-explaining • Self-care is boundary practice with yourself – each time you honor your needs, you strengthen boundary-setting muscles • Setting boundaries isn't selfish; it's an act of self-respect that ultimately benefits everyone Visit www.kore-fit.com and follow us on Instagram at @korefitnessaz to join our community and continue this wellness journey together. Consider supporting the podcast through the donation link in the description. "Transform Your Life with Kore Fitness" Kore Fitness: Your path to a healthier, stronger you. Personalized training and proven results. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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The Trigger Shift: Reframing Emotional Responses 17:23

11 weeks 전17:23

나중에 재생

리스트

17:23

We explore the science of emotional triggers and how reframing these powerful psychological responses can transform our wellbeing and relationships. Triggers aren't character flaws but learned protective mechanisms that can be harnessed as valuable messengers about our unmet needs and deepest values. • Emotional triggers activate our brain's threat-response system, bypassing rational thinking • Unmanaged triggers impact our professional relationships, intimate connections, and personal growth • Reframing begins with creating space between the trigger and our response • The STOP method (Stop, Take a breath, Observe, Proceed) interrupts automatic reactions • Multiple perspectives tool helps generate different interpretations of triggering situations • Daily integration happens through small moments of practice in everyday situations • Success stories demonstrate how reframing transforms real-life relationships Visit our website at www.kore-fit.com and follow us on Instagram at kore fitness AZ. If you enjoyed today's episode, please share it with friends and consider donating at the link provided in the description to support the Kore Kast. Illuminate Your World with Kore Candles! Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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Sweet Freedom: Breaking the Sugar Habit 14:47

12 weeks 전14:47

나중에 재생

리스트

14:47

Breaking free from sugar addiction requires understanding its powerful grip on both brain and body. This exploration of sugar's hidden impact reveals practical strategies for reclaiming health without deprivation. • Sugar triggers dopamine release similar to addictive drugs, creating a cycle that demands increasing amounts for satisfaction • Manufacturers disguise sugar using over 60 different names on ingredient labels • The average American consumes 17 teaspoons of sugar daily, far exceeding health recommendations • "Healthy" foods like granola, yogurt, and energy bars often contain more sugar than desserts • Planning protein-rich meals prevents blood sugar crashes that trigger cravings • Simple substitutions like infused water and spices enhance natural sweetness without adding sugar • Sleep quality and stress management significantly impact sugar cravings • Benefits beyond weight loss include improved energy, mental clarity, skin health, and mood stability • Gradual reduction allows taste buds to adapt, making naturally sweet foods more satisfying Thank you for joining me on this episode of the Kore Kast. If you enjoyed today's episode, share it with friends and family, and consider donating at the link in the description. Visit our website at www.kore-fit.com and follow us on Instagram @korefitness.az. Illuminate Your World with Kore Candles! Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show https://www.kore-fit.com…

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The Science of Being Present: Resetting Your Nervous System Through Mindfulness 15:25

13 weeks 전15:25

나중에 재생

리스트

15:25

Join me in this enlightening journey as we delve into mindfulness and its transformative effects on our nervous system. In today’s fast-paced world, stress is a common element of everyday life, and understanding how to stay present is more vital than ever. We unpack the science behind mindfulness, exploring its direct impact on our brain structure and how it rewires our nervous system for better resilience and emotional regulation. As we navigate through the episode, you’ll discover practical techniques that can effortlessly fit into your daily routine, helping to elevate your awareness and reduce stress. From breath awareness to grounding exercises, these steps are designed to empower you, regardless of your experience level. We also highlight real-life applications of mindfulness in everyday activities that foster presence and clarity. Instead of allowing life’s challenges to overwhelm you, learn how to cultivate a mindful approach in every moment. This episode is not just about theory; it’s about actionable insights that can lead you to a healthier, happier life. If you're curious about harnessing the power of mindfulness, tune in and transform the way you engage with your daily life. Don't forget to subscribe, share your thoughts, and join our community as we continue exploring wellness together! Support the show https://www.kore-fit.com…

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Mindful Movement: The Science of Breath in Pilates 14:47

14 weeks 전14:47

나중에 재생

리스트

14:47

Unlock the transformative power of Pilates breathing and revolutionize your exercise routine! Ever wondered how simply breathing can elevate your workout experience? Join me, Kris Harris, on Kore Kast as we explore the intimate connection between breath and movement, delving into the nuances of the respiratory system. Discover how mastering diaphragmatic and lateral thoracic breathing can enhance your core engagement, stability, and movement efficiency. With practical insights into classic Pilates exercises like the 100 and rolling movements, learn how breath coordination not only oxygenates muscles but also safeguards the spine—all working together to cultivate a flow state that boosts strength, flexibility, and control. As we transition into the next chapter of our health and wellness journey, the focus shifts to empowering you to take meaningful steps toward well-being. Each small action counts, and I'm here to support you every step of the way. By sharing this motivation with your friends and family, and tapping into our website and Instagram resources, you're invited to be part of a thriving community striving for greatness. Let's continue this transformative journey together, embracing a lifestyle that promises health and happiness. Until next week, stay inspired and stay connected on this path to becoming your best self! Support the show https://www.kore-fit.com…

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Reset Your Gut, Reset Your Mind: A Holistic Approach to Mental Health 13:59

15 weeks 전13:59

나중에 재생

리스트

13:59

Unlock the secrets of your "second brain" and transform your mental wellness by joining us in this eye-opening episode of KoreKast. Have you ever wondered why stress sends your stomach into turmoil or why that "gut feeling" can be so intense? The answer lies in the intricate connection between your gut and mind, mediated by the vagus nerve and the enteric nervous system. With over 500 million neurons in your gut, this "second brain" is a powerhouse for neurotransmitter production, significantly influencing your mood and mental clarity. Dive into the science of how your digestive system's health directly impacts your mind, and how understanding this connection could be the missing link in achieving mental balance. As we explore the wonders of the gut microbiome, you'll learn how nurturing a healthy, diverse array of gut bacteria is crucial for mental well-being. Discover groundbreaking research showing how imbalances in gut bacteria are linked to anxiety and depression, and how specific probiotics could help regulate stress and reduce cortisol levels. Whether you're dealing with mood swings or looking to enhance your mental clarity, this episode offers practical insights into optimizing your gut health as a foundation for better mental health. Join Kris Harris, your guide through the complex world of health and wellness, as we embark on a journey to reset your gut and, in turn, reset your mind. Support the show https://www.kore-fit.com…

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