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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

15:51

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 We break down five root causes of stuckness—outdated beliefs, fear disguised as practicality, perfectionism paralysis, energy depletion, and misaligned environments—and show how each one qu...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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18:59

From Mat to Mountain: The Pilates-Hiking Connection

Kore Kast ·

2025/06/17

Ch Kris and Troy explore the powerful connection between Pilates and hiking, revealing how core strength, proper breathing, and flexibility on the mat translate to better performance on mountain trails. They share personal stories about their journeys with both practices while breaking down specific exercises and techniques that help prevent common hiking injuries. • Pilates develops crucial core strength that improves balance and posture on uneven terrain • Proper breathing techniques lik...

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11:41

The Natural Energy Fix: Adrenal Reset Essentials

Kore Kast ·

2025/06/10

Adrenal fatigue affects many of us through symptoms like chronic fatigue, brain fog, and irritability, often linked to the stress-filled demands of modern life. We explore the five essential strategies to reset your adrenal function and reclaim your natural energy. • Understanding adrenal glands: small organs that produce cortisol and other stress hormones • Common misconceptions about adrenal fatigue and why it's important to rule out other conditions • Nutrition strategies including leafy ...

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25:42

Micronutrient Myths: Separating Fact from Fiction

Kore Kast ·

2025/06/03

Micronutrients are essential vitamins and minerals our bodies need in small amounts for optimal function, yet they're surrounded by persistent myths that affect our health choices. We dive deep into the science behind these vital nutrients to separate fact from fiction and help you make smarter wellness decisions. • What micronutrients are and why they're essential for virtually every process in your body • Why "more is not better" when it comes to vitamins and minerals—megadosing can be har...

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27:43

Recharge Rituals: The Art and Science of Rest,...

Kore Kast ·

2025/05/27

Rest isn't a luxury but an essential component of peak performance, creativity, and overall well-being that comes in many forms beyond just sleep. We explore the science behind effective recovery and debunk common misconceptions about rest that might be sabotaging your productivity and health. • Our brains remain remarkably active during rest periods, processing experiences and making creative connections • During deep sleep, your brain literally washes itself through the glymphatic system, ...

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26:04

The 30-Minute Myth: How Much Exercise Do We Really Need

Kore Kast ·

2025/05/20

Exercise science has moved beyond the one-size-fits-all 30-minute workout rule, revealing that even brief, intense exercise sessions can provide substantial health benefits comparable to longer workouts. Quality, intensity, and consistency are far more important than arbitrary time benchmarks, with research showing that just 11 minutes of daily activity can reduce mortality risk by 23%. • Origin of the 30-minute exercise recommendation dates back to 1995 CDC guidelines • Recent research show...

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26:58

Pilates for Post-Rehab Clients: Bridging the Gap...

Kore Kast ·

2025/05/13

Physical therapy often ends before patients are fully ready for regular exercise, creating a dangerous gap in the recovery process that Pilates is uniquely designed to bridge. We explore how Pilates serves as the perfect transition between rehabilitation and fitness by providing structured yet adaptable movement that respects healing while building strength and confidence. • The "rehabilitation cliff" occurs when patients suddenly lose professional guidance after completing prescribed PT ses...

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95 results

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