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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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  • Aerobic activity, how much do you need?

    Aerobic exercises run the gamut from gentle low impact movements like walking or biking to high intensity compound movements like playing basketball or tennis. The recommended amount changes according to what type of activity you are doing for aerobic fitness, the more intense the exercise, the less time you have to spend doing it. But how much is enough? First, let’s look at the different intensities of exercise: Moderate intensity is generally defined as aerobic exercise that raises your heart rate to between 50-70% of your heart rate max (220-your age). For a 40 year old, this would be exercises that get your heart rate between 90-125 bpm roughly. Another way to ....

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  • Does exercising regularly reduce damage chronic sitting causes?

    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 ....

    Read more
  • Murph Challenge 2019

    Written By Jared Kauffman One week until Fall! Well, it may finally be here in Columbia around November... Nevertheless, KORE members will begin to commence training for one of our Fall traditions, the Murph Challenge. Every year around November or December, KORE hosts an event called the Murph Challenge. This challenge was chosen because it requires participants to train for something that on the first glance elicts the thought “I could never do that”. This Crossfit Hero workout involves Running 1 mile, then doing 300 squats, 200 push ups, and 100 pull ups (broken up if needed), and then finishing with another mile run. We wanted to challenge our members (and ....

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