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  • It's that time of year again.... Holiday eating strategies!

    It’s that time of year again… the Holiday Season This is a busy time of year that leaves you focusing on everyone and everything… except for yourself. No one is perfect. We are all human and not robots. It would be crazy to expect to stay on autopilot through the holiday season and not even sneak one glass of eggnog. Cut yourself some slack…. This is the first and critical key to success over the holidays included in our holiday survival guide. There are going to be parties, there are going to be delicious treats, there are going to be plenty of things that pull your away from your routine. The holidays are a wonderful time of the year and not a time ....

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  • Stepping outside of her comfort zone to regain her quality of life; this is Ella's Member of the month story.

    Stepping outside of her comfort zone to regain her quality of life; this is Ella's Member of the month story. What the staff has to say about Patty: When we decide on each member of the month, we look for individuals who are giving extraordinary effort. For some that might just mean showing up consistently and dedicating themselves to the journey for the first time, for others it might mean doing something that was once impossible. When Ella first came in to see us at the request of her son, Divin, she couldn’t even walk into the building without her daughter holding on to her. Her walk was incredibly wobbly, it hurt to stand and go up and down stairs, because of ....

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  • Create your own active movement plan

    Part 2: So now that you understand why you need to move more during your day, how exactly are you going to accomplish this? Outside of the 30 minutes/ day of planned physical activity, there are hundreds of opportunities to get some extra movement in. Implementing these extra movements has now become your active action plan to get moving! Below you will find two lists, one for work and one for daily life. Don’t try to incorporate all of these at once. Pick an easy one from the list and implement it or if you are already doing something and think you can add to it, you can do that as well. Once that activity no longer requires a lot of reminders OR if you find that the option ....

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  • Why is sitting too much bad for you?

    With trends in sedentary behavior steadily increasing, there is a significant amount of research being done to figure out exactly why too much sitting is harmful to our overall health and wellness. Fascinating new research has unraveled three potentially significant issues.
    Sitting impairs the body’s ability to remove fat out of the blood stream and either use it for energy or deposit it into the body for storage until our body requires additional energy. These constantly elevated blood fats put us at higher risk for cardiovascular disease.
    Too much sitting during the day also impairs the functioning of the body’s healthy cholesterol, HDL. HDL acts as a scavenger in ....

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  • Member Challenge: Move More, Sit Less

    You've heard about how bad sitting is for you, but you go to the gym, you work out regularly, you're not at risk! Or are you? The research is out: Death rates are high for people who spend most of their day sitting EVEN if they meet the minimum physical activity recommendations for physical activity on a weekly basis. Yep, you read that right. While getting enough exercise is great, it's not enough. Too much sitting has been linked to:
    An increase in biological aging of up to 8 years
    A 50% greater risk of dying prematurely from all causes
    A risk of heart attack equal to that of smokers
    Increased risk of cancer
    Increased overall fatigue, back pain, and neck pain But why? Our bodies are ....

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  • If it doesn’t challenge you, it doesn’t change you; this is Patty's Member of the month story.

    If it doesn’t challenge you, it doesn’t change you; this is Patty's Member of the month story. What the staff has to say about Patty: When we decide on each member of the month, we look for individuals who are giving extraordinary effort. For some that might just mean showing up consistently and dedicating themselves to the journey for the first time, for others it might mean doing something that was once impossible. Patty’s consistency and will power have impressed us the most. Patty’s husband’s work schedule has recently forced him to take a leave from the gym, even without his presence, Patty still shows up 4 days per week without fail ....

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  • What if my bedtime ritual is great but I just can't fall to sleep? The 4-7-8 Method

    I've had several questions about what to do if you either cannot fall asleep after doing a well put together night time ritual or how to get back to sleep if you wake up in the middle of the night. We all have had those nights when our brain just will not turn off when our head hits the pillow. My mom told me about this breathing method that she discovered and it helped her significantly, she's been an insomniac on and off for about 20 years now. I figured if it worked for her, then I definitely should give it a try! The 4-7-8 breathing technique is a breathing pattern based on a yoga technique called pranayama developed by Dr. Andrew Weil. The goal is to help you gain control over ....

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  • 11 Tips for a good night's sleep.

    11 tips for good sleep Decide on a bedtime in advance, and start planning for it 1–2 hours ahead. (And consider setting it just a little bit earlier than you want.) Just like you can't go from 0 to 100 in the morning, you can't instantly calm down from a busy day the moment your head hits the pillow. Create a transition period during which you tell your brain and body to start relaxing. Limit your caffeine to the morning with no caffeinated drinks after 2 p.m. Caffeine is a stimulant that stays in your body for 8–10 hours after ingesting it. An afternoon coffee could still leave you tossing and turning at 10 p.m. Remember that caffeine sources include ....

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  • October Member Challenge: Test your sleep IQ

    Sleep IQ Quiz For each answer indicate whether the statement is true or false.
    Snoring is a common problem, especially among men, but it isn’t harmful. (True / False)
    You can “cheat” on the amount of sleep you get. (True / False)
    It is important to maintain a regular bed and wake time schedule including weekends. (True / False)
    One way to establish a regular, relaxing bedtime routine is to try soaking in a hot bath or hot tub and then reading a book or listening to soothing music. (True / False)
    Turning up the radio, opening the window, or turning on the air conditioner are effective ways to stay awake when driving. ....

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  • Member of the Month: Sweet 16

    Member of the month? Most of you guys know our 8:30 group and their fun-loving spirit from our facebook and instagram pages. Those of you who don't social media, they often play dress up and have photo op before class, ad lib with dance routines instead of rest, or change a step up to a hop up and spin jump. Basically these guys just love making workouts fun. Well... little did I know that they ALSO have taken the liberty of doing their own version of the Kickstarter and very special member of the month. This month I was allowed to see their special Kickstarter and found it so funny that I wanted to share it with you all as well as our very special member of the month category.... ....

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