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  • Exercise in the Heat Series: The benefits

    Written by Jared Kauffman. There is a lot of time and energy spent on educating people on the dangers of exercising in the heat but there ARE some of great benefits to exercising in the heat! The heat is not all bad and here’s what you should know:
    In hot and humid environments there is a natural rise in body temperature even before you begin your workout, decreasing the time it takes your body to warm up and reach on optimal internal state for workout.
    For every degree celsius that your body temperature increases, your heart rate increases approximately 10 beats. A faster heart rate means more blood being pumped to your muscles which equals more oxygen and nutrients ....

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  • The 411 on Vitamin D

    Vitamin D is one supplement that I think is important enough to take daily even though we live in Famously H-O-T Columbia, SC. We all know that Vitamin D is beneficial for bone health but did you know that new research out there indicates that Vitamin D is important in not only Prostate Cancer prevention but cancer related deaths as well! Check out this article from Harvard Health Publishing for a great overview of Vitamin D, how it works, and why it's so important ....

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  • Sun Exposure Series: The ugly truth.

    Written by Jared Kauffman. The food I eat can protect me from the damaging effects of the sun??? Yes. The things you eat have an effect on your bodies built in sun protection! There are some foods you can make sure are present in your diet to boost your body’s natural protection. These are based around antioxidants that will counteract the harmful substances produced by excessive sunlight. Included in this are
    omega 3
    resveratrol from blueberries and red grapes,
    astaxanthin from wild salmon and fish oil,
    supplemental vitamin E
    Beta carotene from carrots and red bell peppers. There are also foods that tend to make your bodies system ....

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  • Sun Exposure Series: The bad.

    Written by Jared Kauffman This week we’ll talk about the negative effects of sun exposure and how to prevent them. There is a correlation between sunburns and skin cancer. If preventing cancer isn't enough for you, the sunburn itself is not particularly fun. The easiest prevention tool is to limit exposure to no more than 20 minutes a day. If you are going to be outside, there are a couple ways to shield your skin from the harmful rays. I will start with the most effective and the easiest, clothing. This is pretty obvious, clothing can protect your skin from the sun, hence the tan lines you get after being outside. However, not all clothing protects to ....

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  • Sun Exposure Series: The good.

    Written by Jared Kauffman Summer in Columbia, South Carolina is upon us. It is no secret that Columbia gets very hot and very sunny in the summer months(and most of spring and fall). There are many benefits to the sun and heat. Over the next few weeks I will talk about sunshine, and next month we will talk about heat acclimatization, benefits and dangers of exercising in the heat. Let’s start with the positive: Getting an adequate amount of sunlight can have many positive health benefits. Everyone has heard that your body uses sunlight to produce Vitamin D. In fact, sunlight can also increase hormone precursors, nitric oxide, dopamine and others (more on this from ....

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  • Joint mobility mini series

    Each of these series takes about 6-7 minutes to complete, pick and choose as you like or just take one for each day of the week! Neck Series: (<-- Click for video) L / R Up / Down Side / Side Up and R/ L Down and R/ L Chicken F/B Chicken S/S Chicken circles Big Yawn Figure 8 with nose Chest & Shoulders (<--Click for video) Shrug / Drop Roll Fwd / Roll Back Circles OH, T, Front, Back Single Arm circles Fwd / Back / Figure 8 Over under circles Across Check and Back Over shoulder taps Behind the back chest expansions Double arm circles Fwd /Back Elbow Curls Upper spine (<-- Click for video) ....

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  • Breathing with movement, anatomical vs bio-mechanical breathing

    With the breath cycle the diaphragm is the star of the show with other primary and accessory muscles of the rib cage and neck turning on to assist inspiration and expiration during exercise. The diaphragm not only serves as the primary muscle of breathing but also is active in maintaining posture and “core” stability as part of the inner unit (the “box” of muscles that form your inner core: diaphragm, pelvic floor, TvA, multifidus). In recent years, diaphragmatic breathing has become a key concept and tool used to improve movement. You have (hopefully) spent the last week getting reacquainted with diaphragmatic breathing by doing the crocodile exercise. ....

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  • How to correct dysfunctional breathing patterns:

    How to correct dysfunctional breathing patterns: The crocodile breathing exercise is used to teach and train functional diaphragmatic breathing patterns. Check out the video here
    Begin by positioning yourself face down so that your stomach is on the floor with your forehead on your hands, both palms down, one covering the other. Make sure the chest and arms are relaxed, and you are as "flat" as you can get; your neck should be relaxed and comfortable. You should feel that you are on your chest not on the edge of your ribs.
    Breathe in through the nose and feel the air move down past the chest into the "stomach". When this happens, you will feel the ....

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  • Breathing and it's importance

    We all know that breathing is important. Hold your breath for a minute or two and you will bring this point home very quickly. What is less well known is that breathing is more than just transporting oxygen to the body. How you breathe affects the maintenance of the chemical balance within our system, how you breathe also has an effect on the control of the smooth muscle tubes that make up the delivery network of the body from blood to air and beyond. When you are stressed, your breathing rate changes in anticipation of a “flight or fight” response that in our current environment usually doesn’t happen. Because of chronically elevated stress levels, most people are ....

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  • The rule of 80 percent

    The rule of 80 percent. The second nutritional habit that we consider an "anchor habit" a long with eating slowly, learning to eat to 80% full If you can master only two habits in your nutrition, make them these habits. T hey work together to make a huge impact on your efforts when it comes to nutrition. It's important to remember that “80% full” is just an idea of eating a little less than you normally would, the exact number is less important than the principle of stopping before you feel completely full. Mastering this habit is really about two things:
    How much you eat.
    How it feels to eat that much. As you practice this anchor habit, ....

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