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PODCAST

Kore Kast

Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...

health & fitness fitness

All Episodes

15:34

The Future You Is Built Today: Muscle, Mindset &...

Kore Kast ·

2026/02/17

We map a clear blueprint for building the future you through three pillars—muscle, mindset, and momentum—and show how small daily choices compound into identity. Real stories, practical methods, and a 14-day challenge turn ideas into action you can start today. • season five vision and core promise • the thesis that identity is built by small choices • pillar one muscle with big five, overload, time under tension, and recovery • proof of progress as confidence fuel • pillar two mindset with ...

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17:22

Fuel Your Movement: Simple Nutrition Hacks That Stick

Kore Kast ·

2026/02/10

We share six simple nutrition habits that boost energy, improve workouts, and reduce stress around food. A six-week action plan turns ideas into routines you can keep without counting or perfection. • Plate method for fast, balanced meals • Strategic hydration and electrolytes for performance • Smart meal timing for fuel and recovery • 80 20 mindset for sustainability and joy • One-hour meal prep for mix and match variety • Mindful eating to tune hunger and fullness • Six-week ladder to buil...

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16:16

The Breath–Body Connection: How Breathing Shapes Your...

Kore Kast ·

2026/02/03

We map how breathing shapes the nervous system, movement, and mood, and we teach simple tools to change your state on demand. From nasal mechanics to the vagus nerve, we connect science, daily habits, and practical techniques you can use anywhere. • autonomic control through nasal, diaphragmatic breathing • sympathetic vs parasympathetic balance and HRV • vagus nerve tone, relaxation response, and recovery • diaphragm’s role in core stability and movement efficiency • emotion regulation via ...

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16:52

Why Pain Persists: The Missing Link Between...

Kore Kast ·

2026/01/27

We explore why pain can persist after an injury seems to heal and how inflammation, the nervous system, fascia, and lifestyle combine to keep the alarm ringing. We share practical ways to calm the system, move better, sleep deeper, and build a plan that sticks. • acute versus chronic inflammation and why it matters • central sensitization and nervous system hypersensitivity • immune memory, weather triggers, and flare patterns • fascia connections and compensatory movement stress • exercise ...

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16:46

Breaking Barriers: How Movement & Mindset Unlock Your...

Kore Kast ·

2026/01/21

What if your next big idea isn’t hiding in your to-do list, but in your stride? We explore how moving your body can unlock mental clarity, creative problem solving, and a resilient identity you can trust under pressure. This isn’t hype; it’s a practical playbook backed by neuroscience, sports psychology, and hard-won stories from leaders, creators, and everyday high performers. We break down the embodied confidence loop: small physical wins become mental evidence, which then fuels bolder act...

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16:47

Stronger Body, Sharper Mind: The Cognitive Benefits...

Kore Kast ·

2026/01/13

What if your workout could sharpen your mind as much as your muscles? We dive into the science and practice of Pilates as brain training—how breath-led, precision movement can upgrade focus, memory, and executive function while lowering stress and building long-term resilience. Drawing on studies that track improvements in cognitive flexibility, working memory, and inhibitory control over 8 to 12 weeks, we unpack why neuroplasticity thrives when movement, breath, and alignment align with inte...

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15:51

Start Strong: A Simple, Sustainable Approach to Fitness

Kore Kast ·

2026/01/06

We share a sustainable way to start and stick with fitness by shifting from quick fixes to small, identity-building habits. Stories, science, and simple tactics show how consistency, sleep, community, and systems create results that last. • defining the Start Strong philosophy built on tiny daily habits • why quick fixes fail and the brain craves instant rewards • mindset reset and self-compassion after past attempts • two-minute rule and habit stacking for easy consistency • consistency ove...

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16:49

From Stuck to Steady: What Actually Creates Forward...

Kore Kast ·

2025/12/30

We break down why momentum stalls and how to build it back with small wins, identity-led systems, and simple feedback loops. We add flexible momentum for messy seasons, smarter accountability, and planning by energy to turn progress from fragile to durable. • naming outcome obsession, perfectionism paralysis, and feedback absence • explaining micro wins and the progress principle • shifting from goals to identity-based systems • practicing compound consistency with weekly reviews • five tool...

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15:36

Why You’re Not Broken—You’re Stuck (And What Actually...

Kore Kast ·

2025/12/23

Feeling stuck doesn’t mean something is wrong with you. It means your momentum is meeting friction—and friction can be mapped, tested, and changed. We open season five by dismantling the “broken” label and replacing it with a practical path forward using a simple, repeatable framework you can start today. We break down five root causes of stuckness—outdated beliefs, fear disguised as practicality, perfectionism paralysis, energy depletion, and misaligned environments—and show how each one qu...

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16:07

Healing in Motion: Why Movement Changes More Than...

Kore Kast ·

2025/12/16

We explore how movement reshapes the mind, builds self-trust, and reconnects you with your body’s wisdom. Science, stories, and a guided practice show why intention and consistency—not intensity—unlock healing and growth. • reframing exercise beyond aesthetics toward agency • Sarah’s story of confidence and identity change • brain chemistry and BDNF-driven neuroplasticity • movement as a tool for control and resilience • nervous system regulation and mindful presence&...

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16:01

Progress Over Perfection: Small Steps That Stick For...

Kore Kast ·

2025/12/09

We lay out a practical, science-backed path for change that sticks using microhabits for mind, body, nutrition, and sleep. Small actions, stacked to existing routines, beat all-or-nothing plans and build identity through consistent wins. • season five focus on core ideas and practical change • two-minute morning check-in for awareness and gratitude • emotional speed bump breathing to downshift stress • reframing absolute self-talk into specific, flexible language • mo...

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15:49

Pilates Strength: Building Power Without the Pain

Kore Kast ·

2025/12/02

We break down how to build genuine strength with Pilates by training from the center out, using breath, alignment, and smart progressions to protect your joints. Practical cues, mistake fixes, and clear progressions show how to turn technique into real-world power. • season five launch and focus on core ideas • defining Pilates strength as integrated, functional power • center-out strategy using deep core stabilizers • eccentric training and dynamic stability principles • three big mistakes:...

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16:49

Naughty or Nice? Debunking Holiday Nutrition Myths

Kore Kast ·

2025/11/25

Holiday tables shouldn’t feel like courtrooms. We unpack the most persistent nutrition myths that spike stress this season and replace them with simple, science-backed habits that honor both your health and your traditions. From “saving calories” to post-party detox fads, we explain why extremes fail, how metabolism actually adapts, and what gentle, consistent choices make a real difference. We start by reframing food as value-neutral and spotlighting the real nutrition in classic dishes lik...

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14:53

Peace Over Perfection – Managing Expectations and...

Kore Kast ·

2025/11/18

We dig into holiday perfectionism and replace it with peace, presence, and practical boundaries. Through simple tools and honest scripts, we show how to protect energy, money, and meaning without losing joy. • naming how perfectionism hijacks worth and joy • the three-list exercise to find the sweet spot • redefining success as good enough with love • breathwork, grounding, and micro breaks • boundary scripts for family and social pressure • simpler traditions that deepen connection • honest...

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15:28

The Art of Doing Less and Achieving More

Kore Kast ·

2025/11/11

We unpack why doing less is the fastest route to better results and lower stress. We share practical tools to filter commitments, protect deep work, and align priorities with long‑term goals. • naming planning fallacy, FOMO, and productivity theater • focus over multitasking and switching penalties • 80‑20 thinking to find high‑impact work • urgent versus important and daily non‑negotiables • Hell Yeah or No and commitment filters • designed neglect to choose wh...

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16:14

Mind Over Macros: Fuel Your Body, Train Your Mind

Kore Kast ·

2025/11/04

We dig into the psychology of sustainable eating and show how awareness, systems, and self-compassion outperform willpower and rigid rules. Through client stories and practical tools, we outline simple steps to build habits that last and make peace with food. • shifting from outcomes to systems and awareness • the plate pause, halfway check-in, and satisfaction scale • the food mood detective and the three-bite rule • habit stacking, environment design, and defaults • HALT for emotional eati...

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18:52

Know Your Numbers: The Data Behind a Healthier You

Kore Kast ·

2025/10/28

We break down the five health numbers that forecast cardiovascular and metabolic risk and turn them into a simple plan you can act on today. Clear targets, practical measurement tips, and small habits help you lower risk and feel better fast. • why blood pressure thresholds matter and how to measure right • LDL, HDL, triglycerides and the power of ratios • diet swaps and exercise that shift lipid panels • fasting glucose versus A1C and what each reveals • quick wins to improve insulin sensit...

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15:57

Rewire Your Reality: How the Mind Unlocks Your Body's...

Kore Kast ·

2025/10/21

We explore how neuroplasticity and visualization drive measurable changes in strength, coordination, recovery, and identity. Practical routines, real-world case studies, and sleep-optimized strategies help reframe limits and turn mental practice into physical progress. • defining neuroplasticity and the mind-body link • visualization pillars: detail, repetition, emotion • athlete and rehab evidence for mental practice • four-step method to rewrite limiting beliefs • meditation and mindfulnes...

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16:01

Pilates as Therapy: Movement that Heals

Kore Kast ·

2025/10/14

We explore how Pilates can be a therapeutic path for physical and emotional healing, grounded in breath, nervous system regulation, and mindful movement. Stories, science, and simple practices show how small, safe steps build strength, trust, and lasting change. • season five focus on core ideas across science, philosophy, and culture • why Pilates as therapy works for pain, anxiety, and trauma • neuroplasticity, interoception, and GABA’s role in calming • breath mechanics that shift fight-o...

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16:53

The Thrive Blueprint: 5 Pillars of Whole‑Body Wellness

Kore Kast ·

2025/10/07

We share the Thrive Blueprint—five connected pillars that make health simple, sustainable, and human. Practical tools, tiny habits, and flexible systems help you trade perfection for progress and build a life with more energy, calm, and connection. • the five pillars of wellness—nutrition, movement, sleep, stress, connection • 80-20 eating, hydration targets, kitchen setup • movement snacks, joyful training, beginner strength • sleep routines, light hygiene, environment design • breath work,...

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