Blog | K.O.R.E. Wellness

Personal Training near Columbia RSS Feed




  • Introduction to Stand up! ...for your health

    It seems like everyone who comes to KORE these days is having or has had one of the following aches or pains: knee, back, hip, shoulder, or neck. And although we work constantly with our clients to get them out of pain then keep them out of pain, our work is many times thwarted by the things our clients are doing in the other 165 hours of their week. The main culprit is sitting. Sitting is killing our posture and forcing muscles that aren’t supposed to be used to hold us up. The implications are that almost everyone suffers from some sort of chronic pain. Not just adults! We are seeing a terrifying increase in young adults coming in with similar issues. Sitting ....

    Read more
  • What if my bedtime ritual is great but I just can't fall asleep? 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!I've been using this technique successfully for the last year. Anytime my brain is racing and I just can't seem to get it to shut down to get some sleep, I implement this ....

    Read more
  • 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. ....

    Read more
  • 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 ....

    Read more
  • Member Challenge: Improve your quality of sleep

    Member Challenge: Improve your quality of sleep

    Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition. Good sleep helps our bodies and minds recover, keeping us lean, happy, mentally focused, and healthy. But chronically bad sleep slathers on body fat, screws up our hormones, ages us faster, increases chronic illnesses, and drains our IQ and mojo. Fortunately, research also shows that returning to adequate sleep can quickly reduce these risks. So how do we go about getting good quality shut-eye? Create a sleep routine If you’re anything like me, you probably have developed some sort of routine for the morning and what you do ....

    Read more
  • A follow along movement recharge

    Sometimes it's nice to have something to follow along to break up your day. This short recharge takes less than 2- 10 minutes to complete and does a pretty good job of gearing you up at any point in the day. All you need is a little bit of floor space and some clothing that allows for freedom of movement. Do 3 reps of each exercise slowly and under control. Do once or rest 30 seconds and repeat for up to 5 sets. Click here for video Plank knee to elbow Push up Pump Stretch Alternating Calf Stretch Walk back from high plank to squat Sumo squat to stands ....

    Read more
  • 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 you ....

    Read more
  • 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 ....

    Read more
  • Motion is the lotion.

    If you've been reading the KORE blog posts for long enough you know that prolonged sitting is pretty bad for all of the systems in your body. Movement assists your major body functions on the inside, but movement also helps superficially. Most of our pain related issues have a variable that includes lack of movement. Many of our clients who come in specifically for pain related issues quickly learn that regular daily, appropriate movement is a great way to manage their painful symptoms.Soft tissue (ligaments, tendons, muscles, fascia) will shorten and tighten if not moved in full range of motion regularly. If you already have an issue in a joint or muscle, inflammation and swelling can ....

    Read more
  • 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 ....

    Read more


Request more information


Request Information Now!


Let us e-mail you this Free Report