The inSHAPE Fitness Show

Will this public health crisis forever change the way that we take care of our bodies? Coach Kim hopes so and talks about the dream of quality of life movement after COVID19 abates! Will our love affair with gyms end? Hmmm...

Regardless of where you live or how you normally exercise, COVID19 is going to change the way that you conduct your life. Breaking up physical fitness into small chunks that you fit into your now unusual day is important, and at the end of this extraordinary time, maybe we will all look at exercise in a new, more productive way.

Starting with the story of Simone Biles, Coach Kim talks today about the benefits of launching the body off of the floor with both feet. And if you can't do that, she has a couple of ideas for you too.

Leonardo daVinci was said to have developed a very basic form of a pedometer - humans have always yearned for data! But the use of technology has an uglier side when it becomes the focus of one's health. Coach Kim talks about this issue today and tells the story of the invention of the modern pedomter in Tokyo for the 1964 Olympics!

This podcast is part I of a two-part series about how futile it is to start exercising rigorously without establishing a solid foundation for function beforehand. Coach Kim talks about the three type of foundations that she establishes and turns to habit formation and assessments. Next week we will get into the "stem cell" exercises that turn into the moves that establish these foundations.

Join Coach Kim for an overview of several issues related to the concept of recovery! Yes, you need to push yourself, but your body also needs to recover. Armed with info from NASA scientist Dr. Joan Vernikos, the documentary Game Changers, and ultra-runner Scott Jurek, Coach Kim talks about how our sedentary bodies are particularly susceptible to damage!

Coach Kim talks about a fascinating article in this month's Scientific American about the brain's need for exercise! She revisits one of her favorite stories about equestrian royals and mowing the lawn to help highlight the point that your brain and your body need to work together! Enjoy!

Join Coach Kim for a short review of lots of fitness trends over the last ten years, some great (less focus on "workout sessions," some not so great (like the decline in life expectancy) and look ahead to 2020. Happy New Year from our team at inSHAPE Fitness!

A recently published study gives us some good news about long distance running. Coach Kim talks about this data then takes you through THREE important principles of warming up the body before you head out! (see NYTimes: https://www.nytimes.com/2019/12/11/well/move/marathon-running-may-be-good-for-your-knees.html)

We spend so much time at the office, so all companies should offer programs that help employees stay healthy right? Well big companies do, but small companies struggle - so here are four tips for you to take control of your health at work on your own.

Post NYC Marathon, runners and aspiring runners get so excited! The thrill of the day is so infectious, so today's podcast is about some of Coach Kim's favorite stories from the day, plus a review of a new study about the health benefits of running, and four tips for getting started with a running program.

2019 is the 49th running of the New York City Marathon, and Coach Kim just happens to be one of the part-time coaches of the NYRR's charity Team for Kids group. This podcast is about the race course, last minute race tips, and more.

Join Coach Kim for this podcast about jumping! Yes of course we marvel at the skill and joy we see in Simone Biles. She is such an inspiration. But jumping is a movement that most adults avoid all together. Learn why and how to incorporate other impactful movements into your fitness regimen.

Interacting with Gravity is one of the eight key functional priorities around which Coach Kim designs all exercise programs. This podcast focuses on a couple of scientists and their work as well as gives you three helpful tips to improve your ability to interact with gravity (otherwise known as sitting down without using your hands)! Enjoy!

In many parts of modern life, it seems that there may just be too many choices: too many salad dressings at the grocery story, too many running shoes, and yes, too many fitness options. In this podcast, Coach Kim talks about how American it is to have the freedom to choose, but also how FOUR key issues arise when we have too much choice.

Join Coach Kim as she talks about the issue of balance and how sedentary humans are particularly vulnerable to risks associated with poor balance as they get older. With stories of a flamingo study and the Tarahumara Indians, this podcast is sure to get you standing on one leg in no time!

It's marathon season in New York City, so Coach Kim talks today a little bit about everything related to running: training, the Tarahumara, and the 90-year old who just set a record for a 5K this summer!

Just a century ago, people didn't "workout" at the gym. But as our waistlines have expanded, our adherence to the recommended guidelines for hitting the gym has not been successful. So why do we keep looking at exercise this way? Coach Kim looks back in history for this talk about how this phenomenon has evolved.

The end of the summer shifts homeowners from cutting grass to raking leaves, and Coach Kim wanted to use this week to talk about how vital core strength is to all upper body movemont, and how the history of lawn care illustrates how useful a home activity can be in the sustainability of consumer health.

The father of modern anatomy, Andreas Vesalius, was a renegade in his own times, questioning widely accepted principles of health. Coach Kim describes how some of what we know about his work can help us tackle our big issues of health and fitness today.

Coach Kim has been talking about gym-free fitness for years, but today, sparked by the news of Equinox owner Stephen Ross's big $$ fundraiser in the Hamptons, she talks about your freedom from the gym. Period. You do not need a gym. Period.

Every routine should have a purpose, and in this podcsat Coach Kim teaches you about three types of routines that can help organize your schedule around needed movements without the stress of trying to fit the "gym" in several times per week.

Most runners don't think about their pattern of breathing when they run. Most people don't think about their patterns of breathing at all. But getting freshly oxygenated blood into the functioning parts of a moving body is vital to a healthy lifestyle. Coach Kim opines on this issue and her favorite tip for novice runners in this week's podcast.

Join Coach Kim for this podcast about three vital pieces of equipment that you need for running! And by that we mean any running: weight-loss running, bucklet list marathoning, and everything in between. Coach isn't talking about the best shoes, mind you; she means three vital elements of your own body that you can develop as you learn how running can be a sustainable part of your exercise life.

Why do so many right handed people end up with right leg pain and suffering, along with left lower back issues? Because your two sides are NOT equal, and many forms of exercise exacerbate the differences between the two. Coach Kim breaks this issue down and gives you two great exercises to help you develop that lame left leg!

Every year on June 5, people around the globe celebrate the gift of moving on two feet! Whether you head out for a walk, a short jog, or one of your weekly training runs, tune into Coach Kim's tips for preparing the body to run!

Coach Kim loves talking about how the fitness industry has tricked so many people into thinking that solutions demand the purchase of stuff. Listen in to the story of the pedometer and how measuring steps is only one part of a sustainable lifestyle.

What's on your bucket list? Top items tend to be running a marathon, walking the Great Wall of China, and going on an African safari - ALL experiences that require some level of physical fitness. Join Coach Kim as she talks about the benefits of having a bucket list, but also about how knowing what physical capabilities you need to develop in order to enjoy them.

In this week's podcast, Coach Kim talks a little bit about how cell movement and the dormancy of capillaries affect your body's ability to move efficienty. With a postural system check included and a few tips on how you can assess your own body, this session is a useful tool when making the call to move around or sit down.

We thrive on knowing that what we see is real! If we can't see something, it's often because we have a hard time understanding it. The essence of your health isn't the miles you log or the number of spin classes you take. It's much deeper than that, and Coach Kim talks today about how you can learn a little more about how your body functions from the inside out.

Humans traditionally have taken pride in the ability to abstain from manual labor. With the funds to do so, Americans in particular, like to outsource things like cleaning, lawn tending, moving. Manual labor has diminished across the board, even with younger people, because extra time is now spent connected to someone or something via devices. Coach Kim loves moving around, which is good because as you know, she hates the gym! In this podcast, she talks about how short bursts of movement can set up the day to feel good about those manual tasks that keep us grounded and healthy.

Getting up from bed is an important life skill. Everyone does it. But some people really struggle with this simple task. Getting the body down onto the floor and rising back up, is another set of simple tasks that people should be able to do throughout life, but many can't. Join Coach Kim for some background on the way that she prioritizes this issue, and get a few tips and exercises to help increase your quality of life.

Not that many people probably pay attention to the US lifespan average. It's a statistic, and most people are just busy with their lives. But over the last few years, our nation's average lifespan has declined slightly. And in some states, our average lifespan has dipped lower than 75. Yet, scientists believe that our human bodies could live closer to 90 years if taken care of. How do we close this gap? Coach Kim has some thoughts on this matter!

Exercises that involve lateral movements help bolster support muscles that have important jobs in everyday life. Join Coach Kim for this podcast that helps you understand why these moves are important and how they can be incorporated into a morning routine or a gym session.

Coach Kim's book, Darwin on the Treadmill, highlights eight functional movement patterns from which all workout regimens can be based. One of them, pivoting, defines the reality that one of your legs is stronger than the other and therefore works harder than the other. Over time, this can lead to gait imbalances and overuse issues. Towards the end, Kim highlights several of her favorite moves that help combat the condition to keep this condition at bay.

Coach Kim talks about the fear of being tied to "exercise" everyday. From her book, Darwin on the Treadmill, the chapter about how modern consumer exercise has affected our perception of moving around is summarized, and Coach has a few tips for incorporating movement into your morning routine.

Metabolic conditions negatively impact the lives of hundreds of millions of Americans. Of all ages, races, and income levels, we are storing more body fat in our sedentary bodies and developing pain and suffering as we cope with the limited use of our limbs and the limitations of our vital organs. Coach Kim talks about simple ways that you can better understand metabolism so that you can put yourself back on the right track!

People don't choose to be overweight. People don't choose to have to sit at their desks all day. The U.S. now lives with the highest cost of health coupled with some of the worst health outcomes for reasons that are broader than any one person's gym schedule. But it's worth taking a look at how we can move beyond counting calories and tracking gym visits to reach a more sustainable level of health. Coach Kim also outlines five of her favorite moves in this podcast!

Your lungs are as much a part of your body's movements as are your legs. But few people focus on lung activity as they exercise, and many coaches place little emphasis on this element of fitness. Join Coach Kim as she discusses breathing mechanics and breathing patterns for various types of movements. You'll also get tips for five of her favorite moves!

Winter months offer a variety of outdoor recreation, but it's important to be well prepared and to take good care of your body. Join Coach Kim for this podcast about being a weekend warrior and get tips on five excellent exercises that you can do before you head out.

2019 is off with a bang! Did you set some New Year's Resolutions? And are you stressing what comes next? Don't worry, you are not alone. Join Coach Kim for this podcast about pitfalls many people take in early January and get a few tips for how to move forward without the stress.

It's time for our annual 12 Days of Christmas Fitness workout! Join Coach Kim for a high octane session that starts with the first day: a donkey kick in a burpee. She can't sing the song, but she'll guide you through all of the equipment free moves that will boost your spirit and your metabolism this holiday season.

Join Coach Kim for this podcast about holiday fitness! Face it - this time of year is tough on your body, and these six tips along with moves that make sense for your busy schedule will keep you going strong and ready for the New Year.

'Tis the season to shop until you drop. And many people do just that. After a couple of hours, something interesting begins to happen to your body, and Coach Kim's podcast this week is all about how that fatigue translates to pain and suffering as you keep going. She also has a handful of moves for you to do to prevent (or maybe delay) the effects!

Thanksgiving celebrates family and community bonds, the bountful harvest, and the start of the holiday season. The joys of this time of year also trigger a focus on food, so take a little time to prepare your body ahead of those big meals. This podcast focuses on five moves that you can do multiple times per day, plus includes a number of tips to reduce the load on your tummy as you celebrate.

As a veteran running coach and NYC trainer, I love a good run before a big meal. Thanksgiving races are the best of the recreational running, and you want your body to be ready and warmed up. Start this week and perform this set of ten exercises each morning as you get ready to run a 5K before you celebrate the spirit of the season.

As the temperatures get cooler and the days get darker, more time is spent indoors. There are ways to shake off the blues, and this podcast is about the benefits of micro-routines that boost your energy and metabolism throughout the day.

Would Margaret Mead have ever wanted to run a marathon? Probably not, and she really wasn't all that fit, but as a scientist, Margaret Mead's perspective is valuable for those of us interested in sustainable wellness. Join Coach Kim for this 20-minute podcast which will include some instruction on a couple of key exercises that help amateur runners.

Balance and stability are really important to your long term health. Sadly, most consumer exercise programming puts little emphasis on the foundation for functional strength. In this episode, which will of course include some moves for you to try, Coach Kim talks about balance and uses the habits of flamingos to make it interesting.

Is the treadmill one of modern man's greatest fitness inventions or do the equipment companies have so many of us fooled? Join Coach Kim for this podcast about the history of the treadmill and the notion of the "cardio" workout. Note: listen in for important tips that you can apply the next time you lace up your sneakers!