In this 10th edition of The Core Four Quickfire, we’re diving into quick, actionable insights to help you move better, eat smarter, recover faster, and live more intentionally—all in just five minutes. This episode covers the power of plyometrics, one of the best ways to build strength, speed, and injury resilience, whether you're an athlete or just looking to move better. In nutrition, we’re tackling a kitchen cleanout, because your environment plays a huge role in your eating habits—let’s make the healthy choice the easy choice. For recovery, we’re breaking down 10 essential immunity tips, from nasal breathing and proper hydration to key nutrients and stress management, to keep your body strong. And finally, in lifestyle, we explore the senses check, a simple but effective way to reset, be present, and reduce stress. Tune in now and take a step toward a healthier, more resilient you!

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In today’s episode, we’re breaking down the four essential types of exercise: Endurance, Strength, Stability, and Mobility. We’ll explore how each type improves your health, boosts performance, and prevents injury—while showing you how to seamlessly combine them for maximum benefit. From zone 2 cardio to HIIT, from balance training to mobility flows, we’re giving you actionable insights to help you build a smarter, more effective routine. Plus, we’ll reveal why focusing on just one type of exercise might be holding you back—and how adding variety can unlock new levels of energy and performance.

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In this 10th edition of the Vitality Recap, we’re diving into how to break through mental barriers, push your limits, and build resilience—one small habit at a time. We’ll explore a powerful experiment that can sharpen your focus, boost your energy, and challenge your comfort zone every single day. We take you through three incredible books that have changed how I think about health, performance, and longevity. And finally, we’re unpacking one of the most important mindset shifts you can make—one that could be holding you back without you even realizing it. If you're looking for practical ways to optimize your routine, rethink your limits, and take your habits to the next level, this episode is for you. Tune in and discover what’s possible when you stop creating barriers and start breaking them.

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