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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In this episode, we dive into the 9th edition of “The Core Four Quickfire,” a rapid-fire breakdown of insights on movement, nutrition, recovery, and lifestyle. This week, we’re covering actionable tips to help you improve your daily habits and achieve your health goals. For movement, we explore the concept of a movement audit, a practical way to assess where you stand and create a plan to close the gap between where you are and where you want to be. In nutrition, we discuss Continuous Glucose Monitors (CGMs) and how understanding your blood sugar responses can optimize your energy and mood. In recovery, we highlight the benefits of nose breathing, from improving sleep to reducing stress and inflammation. Finally, for lifestyle, we share ten tips to build or enhance your reading practice, unlocking creativity, knowledge, and personal growth. Each of these insights is designed to be simple, effective, and easy to apply to your daily life. Listen and apply these ideas to take steps closer to transforming your health and vitality. Tune in now!

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Habits dominate nearly half of our daily lives, shaping who we are and what we achieve. In this episode, we dive into the science and strategies of habit formation and optimization. Learn how habits originate, how they influence your health and performance, and why understanding their mechanisms can transform your life. We break down frameworks from bestselling books like Atomic Habits, The Power of Habit, and Tiny Habits, offering practical tools to build healthier routines and break the bad ones. Discover how goals and habits work together and why systems—not willpower—are the secret to long-term success. Whether you're aiming to stick to your resolutions or create a life by design, this episode is packed with insights to help you take that first step. Tune in and start building habits that align with the person you want to become.

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In this episode, we tackle the top 10 threats to your health, performance, and longevity. These risks—like poor nutrition, lack of purpose, or chronic stress—might feel overwhelming, but they’re all within your control to manage.

In this episode, we’ll explore:

• What health, performance, and longevity really mean.
• A breakdown of the top 10 risks that could be holding you back.
• Practical tips to improve your sleep, stress, nutrition, and more.
• A challenge: take an honest inventory of where you stand and start making small, impactful changes.

Knowledge is only half the battle—it’s the action you take that truly matters. Your health isn’t built on grand gestures—it’s created through consistent, intentional habits. Tune in to discover how to identify your biggest obstacles and take action today.

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In this special episode, we introduce the Vital10 commitment. A New Year's or anytime commitment to healthier and happier living. It's 10 habits, for 10 days, for a better you. We go over the Vital10 mission, the purpose, the ground rules, and, of course, the Vital10 habits. We’ll detail the what, the why, and the how for each of the habits and leave you with all the details you need to make the commitment.

Vital10 is your chance to commit to habits that transform the way you feel, move, and live. Change starts small—one step, one habit, one day at a time. Vital10 empowers you to take charge of your health, your energy, and your life.

Use the link below to get all the details and join the Vital10 commitment that starts January 1st.

https://2ckh971ou0w.typeform.com/to/a0Wfq9bo

The best way to predict the future is to create it. So make the commitment and create a future where you are more active, more healthy, and more happy!

Are you ready to commit to yourself?

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The holidays are here—a time of joy, family, and festive food. In this episode, we tackle how to enjoy the season while maintaining your health priorities. The disrupted routines and late nights can make it tricky to stay on track, and the stats don’t lie: 40% of us move less during the holidays, we feel more stress, and alcohol consumption spikes by 50%. Yet, this season can be a time to thrive, not just survive, if we choose to. So, we dive into actionable tips across four key areas:

• Movement: Sneak in steps and stay active with fun, family-friendly activities.
• Nutrition: Enjoy holiday meals while keeping indulgence in check.
• Recovery: Prioritize sleep as your seasonal superpower.
• Lifestyle: Stay present and plan mindfully to reduce stress.

Don’t let the holidays derail your wellness. Tune in for simple, effective strategies to balance health and happiness this festive season!

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