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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 ....

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  • 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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  • September's Challenge - Consistency is the key.

    September's Challenge - Consistency is the key.

    We live in a world of instant gratification. We are constantly bombarded by quick fixes and instant results, so much so that we’ve been convinced that those impossible claims ACTUALLY lead to lasting results! Marketers have our number, it’s really nice to see quick results especially in a world where most things worth having come VERY slowly. A good education, career development, mastery of a skill, building a nest egg, raising children, these are things that take a lot of time and consistent effort. These are all extremely rewarding achievements but we’re talking about 10,000 hours! Take a second to think of something in your life that you want to ....

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  • The journey to success is measured in inches; this is Shannon's Member of the month story.

    The journey to success is measured in inches; this is Shannon's Member of the month story. What the staff has to say about Shannon: 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. Shannon's journey involves a little bit of both. Shannon used to be very active doing classes like zumba, salsa, body pump and step aerobics however, in her mid to late 30’s she started to have a lot of knee issues that made squats and lunges impossible ....

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  • Time Management: How to find time wasters

    Time Management: How to find time wasters

    We are all searching for ways to get a little bit more time back in our week. If you take a good look at all of the things that demand your time, generally everything you do falls into one of these 4 categories:
    The MOST important uses of your time, and things you MUST continue doing (eating, sleeping, working, picking the kids up from activities, brushing your teeth, exercising, etc)
    Things you can delegate to someone else by providing the right training or find a way to make more efficient (grocery shopping, cooking, laundry, carpooling, morning/evening routine, yard work, cleaning, etc)
    Things you can delegate IMMEDIATELY or reduce your time spent doing significantly ....

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  • Farewell, old friend

    “How lucky I am to have had something that makes saying goodbye so hard” - AA Milne This past Sunday I had to say goodbye to my best friend, my constant companion for over 13 years. While it was hard to say goodbye knowing that I would never again have my pre dawn and 4pm alarm clock, my sous chef / dishwasher, my reason we could never kill a fly in the house, and my best cuddle buddy... I just can’t help feeling so lucky to have had the privilege of his friendship. Many of you knew and loved Jack and will share in mourning his loss as well, so my hope is that this note will be a bittersweet send off to one of the greatest dogs I will ever have the pleasure of ....

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  • No time?  It's all about your priorities

    No time? It's all about your priorities

    “Lack of time is lack of priorities” - Tim Ferris We live in a world where everyone is rushing around frantically trying to get all of the things done and constantly complaining about being too busy or not having enough time. Time is the great equalizer, it is one of the only things that every single person on this earth has the exact same amount of: 168 hours in a week, no more, no less. If that’s the case, why are some people running around like chickens with their heads cut off and never have enough time and other people seem to have everything effectively managed and time to spare? It comes down to two very basic things:
    Knowing your priorities

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