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CORE Health & Fitness
2275 Deming Way Ste B100
Middleton, WI 53562
Uber
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Why Core?
CORE Health & Fitness customizes comprehensive fitness programs
that utilize physical training, nutritional advice, and an overall wellness approach to help people achieve the fitness level they need to remain active and pain-free. Physical fitness is important by itself, but CORE’s full service objective is to provide individuals at any age with the ability to sustain the health, flexibility, strength and mobility that will allow them to lead active lifestyles in a variety of activities.
CORE has worked with professional athletes
from the NBA and NFL down to students participating in high school and middle school programs by improving their speed, agility and overall athletic skills and also helping them recuperate from minor injuries. Trainers at CORE utilize the same philosophy regardless of the level of the athlete—they understand how the muscles of the body work together, isolate weaknesses in the body’s framework and incorporate strength and flexibility training programs that can improve overall performance.
CORE’s philosophy is to strengthen the body through innovative resistance
movements and other exercises that offer positive results and minimize stress or injury. Along with the ability to continue being active, many clients at CORE also see a reduction in chronic pain they may have felt in their knees, hips, or back.
Whether you want to excel in a specific sport
improve your golf game, or just stay active longer in life, CORE Health & Fitness can provide you with lifelong tools to achieve your health and fitness goals.
Did You Know?
Core Health & Fitness thanks you for taking the time to stay healthy. With a variety of insurance carriers, there’s a way for everyone to enjoy the benefits of a healthy lifestyle and receive a reimbursement for your hard work and commitment to a healthy lifestyle.
Dean Health Plan: Wellness Incentives Now! (WIN) Program
Dean Health Plan’s WIN Program offers cash back for your Core Health & Fitness membership. Anyone who is covered under Dean Health insurance is eligible to participate, children and adults alike. Dean will reimburse individual members for eligible services received, up to $100 back each contract year. In addition to the individual maximum, there is also a maximum reimbursement limit of $200 per family, per calendar year.
Group Health Cooperative: Exercise For Excellence
Get started today with Exercise for Excellence, the GHC-SCW fitness reimbursement program. GHC-SCW will reimburse you either $100 (individual) or $200 (family of two or more enrolled members) for the year. To be eligible for the wellness reimbursement, work out least 120 times during a 1-year period, from January 1st through December 31st.
Physicians Plus: Good Health Bonus
Physicians Plus provides an annual $100 or $200 Good Health Bonus reimbursement. A regular exercise routine is important to maintaining a more active and healthy lifestyle. Physicians Plus now offers a health & fitness facility reimbursement as part of its Good Health Bonus program. To receive reimbursement for your Core Health & Fitness membership, simply collect receipts and attach a copy/copies of your receipt(s), complete the Gym Reimbursement Form found on Physicians Plus website and mail it to the address listed on the form for reimbursement.
Testimonials
Wesley Matthews, Portland Trail Blazers
“My summer spent training with Kane, and at Core gym was one to remember and I look forward to another offseason with them. They tailored work-outs to best fit me and what I liked the most was the atmosphere and attitude of all of the stuff. There is nothing like training with people who are knowledgeable and love what they do. I’m excited for my season because this is the best my body has felt in a long time and I owe a good portion of that to them.”
Sue Brumm-Stumpf
“Before I came to Core I was overweight, felt run down and lethargic. My shoulders hurt constantly along with my hips. Since starting, my mental health and physical health have made the most significant changes. I have lost 40 pounds, and am over half-way to my goal. My shoulders no longer ache, my hip feels wonderful and I feel strong. I didn’t feel like an impostor at CORE, they accepted each of us where we were and went from there to help us be the best we could be. Core has truly saved my life!”
Terry S
“I have been attending classes led by Kane and doing one on one training with Eric at CORE over the past year. I turn 60 in 2013 and currently feel the best physically that I have for a long time. I like CORE’s philosophy of focusing on maintaining and improving their client’s overall quality of life. Their objective is to give their clients the physical tools to remain active without aches and pains. They have a great understanding of how the different body parts work together and provide good rehabilitation workouts when people do hurt themselves being active. Other gyms I have been to in the past seem to want to break you down with a boot camp mentality of no pain/no gain. Workouts at CORE aren’t easy but they concentrate on improving your range of motion, flexibility and strength while always being aware to not cause any damage to the body. I broke 80 playing golf last year for the first time ever. CORE didn’t work on my golf technique, but their training allows me to swing a golf club without discomfort and with more flexibility. I also play basketball or jog five days a week and pain that I used to have in my knees and back have disappeared. CORE’s trainers have a breadth of experience that allows them to work with young athletes and baby boomers like myself. I can easily say the best I feel all week long is when I am walking out of CORE after another great training session.“
Susan LaMontange
“Core started out as part of my son’s quest to become a stronger athlete; little did I know it would end up strengthening me. At age 53 I started working out at Core. Monday and Thursday evenings are a time I look forward to participating in Core’s small group sessions. Kane and his wonderful trainers have made me feel stronger, healthier and I finally enjoy exercising! Going to Core is one of the best things I have ever done for myself!”
Alex Gee
“Core taught me back and pectoral exercises that helped to strengthen my shoulders and keep me from putting undue stress on them while exercising. Within a few months I not only regained flexibility in my shoulder but I was able to do pushups and chest presses again…something I have not been able to do for several years. In fact, I can more pushups today than I could when I was a college athlete 30 years ago. I have lost (and kept off) a total of 35 lbs, which, has caused my blood sugar to return to such healthy levels that I am no longer on any medicines for diabetes!”
John Kuypers, CORE Athlete Parent
“My son started working out at CORE to increase his size, strength, speed and conditioning. His short-term goal was to play Juniors’ hockey with an ultimate goal to play NCAA Division 1 hockey. My son has seen dramatic results while training at CORE: He has added over 14 pounds to his frame while at the same time increasing his speed and flexibility. Even with a goal to maintain his gains during his competitive hockey season, my son continued to add size and strength, while maintaining flexibility and avoiding injury. Thanks to the CORE team for all your work with my son!”
Penny Hart
“I have been in and out of health clubs for over 25 years. This is the first place I have found that I look forward to going to the gym at 6:30 a.m. and sticking to a routine. Core is a friendly atmosphere where you don’t feel overwhelmed with your workout, which they change every three to six weeks so you don’t get bored. The personal trainers watch your moves to help develop your posture so you aren’t just lifting weights, you are toning and redefining your body. If you really want to improve your body and just make yourself feel good, I would encourage you to give Core a try.”
DeAnne Lenz
“I started with Core Athletic several months ago. I came into the program looking to build strength and muscle. It had been challenging prior to joining core, as I have migraines and had surgery on my knee a few years ago, and did not fully recover. After working with Andy for only a few weeks I noticed that my migraine episodes were less and the knee was not bothering me as much. As I progressed, not only did I gain strength but my knee pain is almost completely gone. There are many days and weeks that go by that I am pain free and forget I even had knee surgery. Thanks to the help of Core Athletic, I am on the road to take back control of my fitness, health, and life.”
Susan LaMontange
“Core started out as part of my son’s quest to become a stronger athlete; little did I know it would end up strengthening me. At age 53 I started working out at Core. Monday and Thursday evenings are a time I look forward to participating in Core’s small group sessions. Kane and his wonderful trainers have made me feel stronger, healthier and I finally enjoy exercising! Going to Core is one of the best things I have ever done for myself!”
Eric Heiting
“I have been working with Kane and the CORE trainers over the past year. It’s been the best thing I could have done for myself. A year ago I found myself struggling to workout at home or at the gym and at times it seemed like I would get ahead but only to fall backwards after missing a week, then two, etc. Now I have the discipline to go to CORE each and every week which not only helps me stay on track with my goals but I am able to focus on the specific training that I need from the help of Kane and his trainers. I have increased my strength, core and flexibility which allows me to have better balance and just feel good about myself. I can’t thank Kane and CORE enough for the dedicated team, which has helped me in all areas of my personal health, mobility and fitness.”
Vicky D’Orazio
“I recently celebrated my one year anniversary at CORE! I received an email from CORE thanking and congratulating me! I appreciate CORE’s commitment to their clients and the individual attention that I have received in working through some back and knee issues. It’s comforting to train with such a knowledgeable and caring group of trainers. I look forward to my workouts!”
Steve Knuteson
“In April 0f 2014 I was diagnosed with osteo arthritis along with ruptured discs at l4 and l5 along with a herniated disc at s1. The disc issues were pinching on my sciatic nerve which severely limited my everyday activity like going up and down stairs, getting in and out of my car and even walking. To put it mildly, boy do I know about pain. That’s when I decided to make the commitment to Core Health and Fitness. I began working with Eric Lord and the other coaches are Core. It was one of the best decisions I’ve made. With their program of working out 2-3 times per week, I can now say that I am 95% back to normal. While I am not able to claim total victory yet, my quality of life has improved dramatically. I owe my good health primarily to Core Health & Fitness. I cannot thank Eric, Kane and the entire staff enough. They have challenged me in ways I never thought was possible. They have taught me how to exercise properly and to remember it’s all about the quality of the reps, not the quantity. I can tell you that I have worked very hard and have dedicated myself to being the best I can be. I have worked out at other “big box” health clubs in Madison, but nothing tops the success that I have achieved here at Core. Finally, I have developed wonderful friendships with the Core staff as well as others who work out at Core. Exercising at Core is like my home away from home. .”
Michelle Oster
“I came to Core Health and Fitness after a brief ‘hiatus’ from strength training. I had labral tear in my right hip and had to have surgery in which over half my cartilage was removed. I started slowly back to working out by beginning with yoga. Once I got back ‘on my feet’, I felt I needed to add strength training back into my routine. Eric Lord took special care in learning my history and performing some baseline tests. Then he formulated a customized workout program designed specifically to address my needs. I noticeably became stronger with each passing week. Not only has Core Health and Fitness helped me regain my level of fitness and helped me rehab my hip, they’ve made it such fun along the way. I haven’t been a part of any other gym where the comradery is so great! Kane has really created an environment of having fun while getting fit!”
Group Workouts
With up to 15 people per session
CORE’s group workouts are a great way to shed fat, build muscle and improve endurance all while having fun. You get the camaraderie of group workouts with expertly designed programs that follow the CORE philosophy.
The workouts consist of a mix of strength and cardio training while prioritizing functional movements and core strength
All of our exercises have progressions and regressions so that they can fit any skill level. Our coaches preach correct form so you can stay injury-free while getting fit!
In 2013, the most common New Year’s resolution was to lose weight and exercise more
The sad part is that in mid-February, 60% of gym memberships went unused and that resolution goes out the window. If you want to lose weight in 2014, let us help you get started! CORE is beginning group workouts on Tuesday, Dec. 10th in the CORE Studio.
And just in case that doesn’t sway you
how would a FREE trial of our group classes through the end of December make you feel?
That’s right, there is absolutely no cost to participate in these classes!
We want to show you what our group workouts have to offer, and we want to help you kick start that New Year’s fitness resolution.
Group Workout Class Schedules
Tuesdays: 6:15 AM
Wednesdays: 5:30 PM
Thursdays: 6:15 AM
Saturdays: 9:30 AM
Adult Personal Training
Our adult semi-private training session are a great choice if you want to achieve your goals faster and smarter. You will receive your own individualized program but get the camaraderie and accountability of a group workout, all without the one-on-one price. These sessions will get you feeling and looking your very best under the supervision of the best coaches in town!
Anybody can make you tired in a session; that is not our goal!
CORE will make you better each and every session!
Membership Info
CORE has a variety of membership options to fit your needs and wants. Contact us at 608.831.2673 or at kane@corehealthandfit.com so that we can find the package that fits you best.
Benefits
More energy, Lose weight and keep it off, Tone up, Reduce pain, Get stronger, Improve endurance.
Athlete Training
“My summer spent training
with Kane and at CORE was one to remember and I look forward to another offseason with them. I’m excited for my season because this is the best my body has felt in a long time and I owe a good portion of that to CORE.”
The ultimate personal training experience for athletes looking to perform their best!
Be a part of the same program that has worked with over 115 high school athletes who have gone on to play in college since 2007, including 53 who have gone D1! During each 60 minute small group session, you receive a custom workout program and lots of personal attention from our personal trainers, which is guaranteed with our low trainer-to-athlete ratio (1 coach to 5 athletes max).
Benefits
Run faster, Jump Higher, Get Stronger, Reduce Injuries, Improve Agility
Golf
Hey! We’ve got a question for you!
Tired of being inconsistant with your shots?
Does your body ache after playing multiple rounds?
Do you want to shoot your lowest score ever this year?
If you answered YES to any of these questions then CORE’s Golf Fitness Class is perfect for you
Our 6 Week class led by Titleist Performance Institute Trainer Eric Lord will have you feeling and playing your very best this season.
The golf swing is a very complex motion with lots of moving parts
In this class, you will develop the strength and flexibility to help all those parts work together.
Class Details
Tuesdays at 11:00am starting March 12th, 6 Weeks of class with make-up classes added at the end, $120 ($20/class), Limited space available
Team
Kimberly Smith
Fitness Qualifications: CSCS, CPT, BS, PiYo; Specialties: Developmental youth athletic performance and holistic women’s health. I grew up in Madison as an active and creative mover. I played soccer initially but switched over to the all consuming sport, art, and lifestyle of dance. I became very serious with my dancing and I was amazed by the way the human body could move. I dealt with some overall health issues as a teenager and young adult which inspired me to study movement, health and nutrition in college at UW-L. I became passionate about the healing power of movement and food, both personally and professionally. I enjoy working with clients who want to get stronger and become pain-free. I know how frustrating it is to feel sick and tired all the time but I also know how it’s possible to finally feel better I aim to help my clients get a good workout, correct some movement patterns, and leave feeling better than when they started. My job isn’t to make you tired, but to help you become stronger, healthier and energized.
Brad Stewart
Fitness Qualifications: BS, CSCS, SCCC; Specialties: Athletic performance training, speed & plyometric development. I was lucky enough to have joined the CORE Health and Fitness team during the fall of 2012. Prior to moving to the great state of Wisconsin I lived and worked in Clemson South Carolina. I was the Sports Performance Director of Velocity Greenville. While in South Carolina I also served as a volunteer strength and conditioning coach at Clemson University. Before moving to South Carolina I was both a Graduate Assistant and Assistant Director of Strength and Conditioning at the University of Missouri where I held various responsibilities during my time there. Before entering the collegiate setting I served as the Assistant Sports Performance Director at Velocity Sports Performance in Jacksonville Florida. Also during my time in Jacksonville Florida I spent two off-seasons interning within the Jacksonville Jaguars Strength and Conditioning program. I am a 2005 graduate of Western Maryland College, graduating with a bachelor’s degree in exercise science, while also becoming a four-year letter winner and captain in football. While at the University of Missouri, I achieved a Master’s of Education during the spring of 2010. I am currently certified through the NSCA as well as the CSCCa. I currently reside in Madison with my wife who is also involved in athletics as an assistant women’s basketball coach for our beloved Badgers!
Eric Lord
Fitness Qualifications: BS, NASM-PES, FMS, TPI; Specialties: Movement patterning, golf fitness, Exerstride Method Nordic Walking & corrective exercise. I got into the fitness field because I enjoy coaching. I graduated from UW LaCrosse with a degree in Exercise Sports Science- strength and conditioning concentration, and a K-12 physical education license. During my college years I had coached football, baseball, wrestling, and would help with summer strength and conditioning programs. My first job out of college was as a special education teacher. While I learned a lot that year, I also began to look for jobs outside of teaching. I ended up spending the fall of 2002 interning with Mike Boyle strength and Conditioning in Boston. While there, I learned how to coach exercise and I became determined to make a career out of helping people move better and enjoy being physically active. I have been a coach at Core since we opened in December of 2004. In my time here I have learned that no two individuals have come to us with the same movement patterns or the same fitness goals. This makes every assessment and session a learning experience. I enjoy the challenges of helping my clients improve towards their goals and allow them to succeed in their chosen activities. When I’m not at Core, I enjoy many outside activities. I have fished nearly every watershed between Madison and LaCrosse and am always looking for the next place to wet my line. Each summer I try to grow new vegetables in our garden and in the winters my wife and I like to snow shoe through our local parks.
Kane Sivesind
Qualifications: CSCS. Specialties: Athletic performance, corrective exercise & injury prevention. I grew up right here in Madison and attended Memorial High School. I did my undergrad work up at Gustavus Adolphus College where I played basketball for all four years. I struggled with knee issues all through college, which ultimately lead me to the strength and conditioning world as a career. I finally understood how a properly designed and executed program could impact both my performance but also how I felt during everyday life. After college, I completed my master’s degree from Loyola University Chicago and worked at multiple gyms in the Chicago area. I moved back to Madison and started with CORE in the summer of 2010. By the fall of 2011, I took over ownership of CORE and have loved every minute since. I have a passion for helping people move and feel better so that they can improve their quality of life. If you would like to embark on a lifelong journey to a healthier, happier you then stop on in!
10 Weight Loss Myths-Debunked!: Part 2
by Kane, in Health, on January 9, 2014
“I must monitor calories in and calories out to lose weight”
While it is true that a big issue for most people is portion control, way too many of us focus on comparing calories in vs. calories out. One of the last things we would recommend for someone trying to lose weight is to start counting calories. This leads to stressing over numbers and food quantity instead of focusing on the quality of food being used as fuel for the body. We recommend instead to focus on eating real foods as much as possible and recognize when you feel full.
“If some exercise is good for me, more must be better”
No matter what the subject, it seems like we have a tendency to think if something is good, more MUST be better. Unfortunately, we tend to get too carried away. There is such a thing as too much exercise. Your body can only take as much exercise as you can recover from. I know this might not make sense right away but prioritizing recovery from your current exercise routine will generally give you better results than trying to add in a lot more exercise. Remember, exercise is a stressor on the body. We want to make sure our body is reacting well to stress and not overdoing it.
“I need traditional cardio to lose weight”
There is definitely a time and a place for traditional cardio. However, if your goals are fat loss, traditional cardio should not be on the top of your list for exercise choices. Resistance training is a much more effective means to help you reach your weight loss goals. Resistance training will also help to build up your body instead of breaking it down. Another reason to avoid long, slow cardio activity is that most of us are short on time! Resistance training will give you much more bang for your buck in terms of time. Instead of running outside, just get in the gym and go through a 20 minute strength routine. You will feel great afterward and burn more calories.
“A crash diet will give me the best results”
Going on a crash diet is like putting a bucket under a leaky roof. Sure it works great in the short term but it is definitely not a long-term solution. These types of diets are not sustainable long term and do not encourage healthy habits. Most people who do go on these crash diets might have some quick weight loss, however, they almost all gain it back once they go back to their normal lifestyle. Instead of always looking for a quick fix, work on creating healthy habits that will leave you looking and feeling your best for years to come.
“My life will totally change if I just lose 20 pounds”
This is one of the biggest myths and misconceptions that we see with weight loss. So many people think that losing a little weight will dramatically change their life. Yes it will make you a little healthier and might give you more energy. However, many people might still be a job they hate or be unhappy about their life overall. Losing weight is not going to change your attitude towards life! Instead, try to change your outlook on life right now. Look for and appreciate all the good things that go on in your life every single day. Understand that there will be hiccups along the way but having a happier outlook on life will do wonders to your health!
10 Weight Loss Myths-Debunked!: Part 1
by Kane, in Health, on January 8, 2014. Here is the first post of our Summer Weight Loss Series: Weight Loss Myths-DEBUNKED! Read on for myths #1-#5 written by Coach Kane.
“Being thin means that I am healthy”
While this might not be exactly a weight loss myth, I think it is very important to start this article with this myth. This is a very common misconception amongst a lot of people. Being thin does not necessarily mean you are healthy. There are plenty of people who are thin but struggle with eating disorders, depression, or are just in a state of total body breakdown. From the outside, these people are skinny, and will do anything to stay that way, but do not look all that healthy. Their muscle mass is usually fairly low and they usually look older than their actual age. Now this does mean that being overweight is healthy for you but being thin is also not the goal. Your goal should be to get healthy in order to lose weight NOT the other way around.
“The only way to lose weight is to restrict calories and go low carb”
Traditional wisdom tells us that we must eat less and move more to lose weight. While this is true to a certain point, make sure you do not take this to the extreme. Too many people severely reduce their caloric intake, especially carbohydrates, while trying to lose weight. While this might work in the short term it will only screw your body up. Long-term deprivation will lead to a lowered metabolism and increase in stress hormones. This will proceed to gaining at least all of the weight back, if not more! Instead of deprivation, aim for substitution. You do not have to eliminate carbs to lose weight. Instead substitute starchy carbs for more fruits and vegetables. The best time to eat starchy carbs (grains, potatoes, sugars) is right before or after workouts when the muscles need sugar (glucose) to be replenished anyway.
“I only make progress when the scale goes down”
Too many of us get caught up caring about the number on the scale changing. The most common goal we see is “I want to lose _____ pounds”. Even when clients make great progress in their workouts, if the scale doesn’t go down they get very upset. Instead, focus your thoughts and energy on body composition and fat loss. This whole article should be titled “10 Fat Loss Myths” as that is what we are all really after. Ditch the scale and use different methods to check your progress. One of our favorites is very simple: are your clothes fitting differently? This is the simplest way to see and feel what changes are going on in your body. Otherwise, ask a CORE coach to help you take body fat and girth measurements. This will give you actual data on what is changing over time.
“I can just outwork a bad diet”
Have you ever used exercise as an excuse to eat bad food? Or maybe it’s the other way around and you use exercise as almost a punishment for poor nutrition. No matter which way you have used it, you can never outwork a bad diet. Fat loss is 80% nutrition! What you put in your body really matters and no amount of exercise can change that. Don’t get me wrong, movement matters. But thinking you can eat whatever you want and make it up through extra exercise is never going to work. Eat real food, exercise properly for you body, and notice the change you can produce!
“I need to use supplements in order to lose weight”
More and more supplement companies are coming out with their own 30 Day Challenges or 7 Day Cleanses. Sure it is great to kick start your journey to better health but you do not need to pay extra money for supplements. Most are filled with artificial ingredients and will not make much of a difference at all. If you would like to do some sort of challenge or cleanse, use real food instead. How about going gluten free for a month? Or try to not eat processed food for a week? These will be much more beneficial to your health and fat loss journey than drinking shakes. Remember, supplements are meant to be just that: a supplement to your real food lifestyle; not a replacement. If you are not already eating a diet full of real, natural foods you have no business taking supplements. Get the right foods in your body first and see how you feel. If you still think you need something extra, then look at adding in supplements. There are a few select supplements that CORE approves of that you cannot easily get in naturally. A few include gelatin and vitamin D3. Talk to a coach about these if you are interested.
Reduce Cortisol in Only 2 Minutes per Day
by Kane, in Health, on December 20, 2013
If you have read any of our material in the past you might know our view on stress
Here at CORE, we believe that while lack of movement and poor nutrition can definitely cause harm to your health, being in a constant state of stress might be just as or even more harmful in the long run.
Does this mean that we are giving you a pass to eat fast food all the time?
No, of course not! But it does mean that there is still a chance that you could eat better and exercise more and still not see the results you want based on your stress levels.
Let’s back up a quick minute and talk a little bit more about stress and cortisol
Cortisol is one of your main stress hormones and probably the one you hear about the most in your daily life
It is correlated more to long-term stress whereas adrenaline (one of your other stress hormones) deals much more with short term stress.
For instance
if you were on a hike in the woods taking in nature and all of a sudden a bear jumped out and started chasing you, adrenaline would start pumping through your body. This is a very natural response to an acute stressor and very necessary if you are going to escape this situation alive. This is an example of a short term stress response.
While these do happen in our everyday lives
what is becoming much more common (and a much bigger issue!) are chronic longterm stressors that negatively impact our health. These have to deal with work, family or even financial worries that sit in our heads day in and day out. This is where cortisol is the more dominate hormone.
Now don’t get me wrong
cortisol is not a bad thing. We need it in our bodies for certain daily functions and to help keep our bodies in balance. However, prolonged high cortisol can be a very bad thing.
Another reason
that you should care about lowering your cortisol levels is that cortisol is the main hormone that makes our body carry excess weight around our midsection and belly. A lot of times, if someone has a higher percentage of fat storage in this area, there is a good chance they are a chronic “worrier.”
So what are some tips to help lower cortisol?
Just googling “lower cortisol” will bring up hundreds of different tip and tricks. These might range from a special drug you can take (not really addressing the real issue here) to different mind tricks to help you relax and worry less (more along the line that we like!)
Changing your whole mindset is a lot easier said than done though
Luckily we just came across another tip that might be more practical to start with.
Assume a Power Stance for 2 minutes a day
That’s it! Standing in a position of power for just two minutes can cause a hormone shift in your body that will lower your cortisol levels by up to 20%! And in reverse, going into a more feeble position can raise cortisol by up to 15%. Now we will give you some example of these positions in just a bit but it is really quite simple. A High-Power Stance is any position that you make yourself big or spread out. This can be done standing or sitting. The opposite is also true where a low-power stance is where you fold up. This can be hunching over, crossing your arms or even wrapping your ankles around each other.
What to do?
Start by taking two minutes out of your day to stand or sit in a high-power stance. Start by doing this alone in an elevator, bathroom or even in your office behind closed doors. This is not for external body language so don’t feel like you have to do this in front of anyone. Instead this is a way for your body to help affect your mind. Start in privacy and see how you feel after practicing consistently. Throughout your day, try to stay out of low-power postures. Go ahead, try this out right now! Stand up and assume one of our power stances for 1-2 minutes. Don’t worry, I’ll wait……
Did you do it? How do you feel afterward? Any different?
Now assume a low-power position for another 1-2 minutes. How do you feel after this stance? I am guessing you felt some difference between the two positions. This just goes to show you that is does not take all that long to make a positive hormonal change in our bodies! Try this out for just two minutes a day for two weeks. Start by doing it in private. It might feel weird and almost like you are trying to fake it right away. That is ok! Right now, fake it until you make it… fake it until you become it!
Should You Be 100% Compliant?
by Kane, in Health, on July 22, 2013
We’ve all heard our friends and family members declare
“Starting Monday I’m on a strict diet and I’m going to workout every single day!” only to quit that schedule within a few weeks or even days. Or what about those statistics on failed New Year resolutions by March. Being 100% perfect is pretty difficult, that’s clear. So why do we always expect perfection in order to reach our goals? Is it possible that 80% compliance can help us reach our goal more quickly (and last longer!) than 100%? We think so.
Whatever your health and fitness goals
whether they are to eat more real food, exercise three times a week, or stop drinking soda, you don’t have to be 100% perfect every single day. There is a little wiggle room. Seriously! You can still reach your goals if you follow the 80/20 rule. 80% of the time, stick with your healthy habits and structured routine for sleeping, eating and movement. The other 20% of the time, it’s ok to be less than perfect.
Why does 80% work better than 100%?
Well, you’ve heard this before from us, and you’ll hear it again, STRESS! When the body is stressed, it will not want to lose weight; especially around the midsection. 100% compliancy with anything is extremely stressful. The planning and execution of your clean eating plan can be more stressful to your body than eating a few potato chips at a summer BBQ over the weekend. Give yourself a little room to be human and enjoy life.
Now, we aren’t saying that 20% of your meals should be utter garbage, or skip your workouts 20% of the time
but we do believe it’s ok to give yourself a break when you need one. We’re human. We need a little wiggle room when life gets crazy.
Strive to follow your good habits 80% of the time and we know you’ll reach your goals!
A Joint-by-Joint Approach to Training
by Kane, in Health, on June 13, 2013
Eric is about the display some knowledge
that makes him such a great coach here at CORE. This first piece is just the framework for his thinking. Make sure you check back through the rest of June for how this knowledge can help you in summer activities like golf, hiking and canoeing.
In the previous article
Kim used the analogy of building a house on a strong foundation. After reading her article you will understand how you can build a healthier body from the inside out through lifestyle modifications. Now that you have been practicing these techniques we will next build a stronger body upon this foundation.
In movement, the foundation is formed through a balance of stability and mobility
Stability in the body is seen when you can resist any unwanted movements from changing your alignment or posture. Mobility combines muscle flexibility along with normal joint range of motion. These two attributes work together to either stabilize or mobilize your joints throughout your body.
What’s interesting about this is that the body works in alternating patterns of a stable joint (the foot) connected to a mobile joint (the ankle)
This pattern was identified by strength coach Michael Boyle and physical therapist Gray Cook. This concept has helped us understand what makes a quality movement pattern and has made a significant impact on how we write our programs here at Core.
However, rarely does our body fit into this nice mobility/stability protocol
Because of postures that we keep throughout the day, recreational activities, and our injury history we will violate these rules. If someone lacks stability in the lumbar spine (think core weakness), their body will instinctively steal stability from above or below in order to protect the spine from potential injury. So now this person will likely develop stiffness in their hips or thoracic spine. If this person is a golfer they will likely not be happy with the distance they can get off of the tee and may complain of low back pain. We will discuss the mobility/stability protocol as it relates to the golfer in the next article.
All About Metabolism
by Kane, in Health, on June 7 2013. Our last weight loss post of the series discussing differences in metabolism, why it matters and what you can do about it. Keep reading for some great info courtesy of Coach Kim:
If you have a weight loss goal, a strong and healthy metabolism will help you reach your goal better than any crazy diet or workout fad
Trying to lose weight with a weak metabolism is like trying to build a house on a weak foundation. No matter how well you build the house, it’s still going to fall apart.
We’ve all heard someone say,
“she has a fast metabolism and therefore can eat whatever she wants without getting fat” or “I have a slow metabolism and that’s why I can’t lose weight”, but what does fast or slow metabolism actually mean? If you have a slow metabolism are you doomed to be overweight for the rest of your life? If you have a fast metabolism can you take poor care of yourself without any health consequences? Let’s discuss what a “fast” (strong/healthy) or “slow” (stressed/weak) metabolism actually looks and feels like.
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Hours
Monday:
6:00am - 6:30pm
Tuesday:
6:00am - 6:30pm
Wednesday:
6:00am - 6:30pm
Thursday:
6:00am - 6:30pm
Friday:
6:00am - 5:00pm
Saturday:
8:30am - 10:00am
Sunday:
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About Us
CORE Health & Fitness customizes comprehensive fitness programs that utilize physical training, nutritional advice, and an overall wellness approach to help people achieve the fitness level they need to remain active and pain-free. Physical fitness is important by itself, but CORE’s full service objective is to provide individuals at any age with the ability to sustain the health, flexibility, strength and mobility that will allow them to lead active lifestyles in a variety of activities.
CORE has worked with professional athletes from the NBA and NFL down to students participating in high school and middle school programs by improving their speed, agility and overall athletic skills and also helping them recuperate from minor injuries. Trainers at CORE utilize the same philosophy regardless of the level of the athlete—they understand how the muscles of the body work together, isolate weaknesses in the body’s framework and incorporate strength and flexibility training programs that can improve overall performance.