June 17, 2025 • 18 mins
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 like lateral expansion deliver oxygen efficiently during climbs
• Flexibility from Pilates reduces injury risk, especially in vulnerable areas like hamstrings and ankles
• Key exercises include planks for core stability, bridges for glute activation, and roll-ups for spinal mobility
• Both activities promote mindfulness - connecting with your body through Pilates and with nature through hiking
• Even practicing Pilates 2-3 times weekly can significantly improve hiking performance
• The mental benefits extend beyond fitness, creating a sense of accomplishment that carries into everyday life
Share your experiences with us on social media by tagging @korekast! We want to hear about your favorite trails, go-to Pilates moves, and any challenges you face along the way.
Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast
.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Hey everyone and welcome toKore Kast.
I'm Kris and I'm Troy, and weare so excited to delve into
another episode with you guys.
Troy "Java" Andresen (01:04):
Yeah, today we're going to explore
something super cool and it's atopic that's near and dear to
both of us.
Actually, it's the connectionbetween Pilates and hiking,
that's right.
Kris Harris (01:16):
We're calling this episode Matt to Mountain and
we're going to break down howPilates can seriously up your
hiking game.
Troy "Java" Andresen (01:21):
So, chris, how did you first get into
Pilates?
Kris Harris (01:25):
Oh man, it was kind of a roundabout way, actually.
I was dealing with somepersistent back pain, you know
from sitting at a desk all day,and a friend suggested I try
Pilates.
I was skeptical at first, Ithought it was like just
stretching, but wow, was I wrong.
The core engagement was intenseand I started feeling a
difference, like almostimmediately.
(01:45):
How about you, troy?
What's your Pilates originstory?
Troy "Java" Andresen (01:49):
Haha, mine's a little less therapeutic
.
I started Pilates to impresssomeone.
I'm not gonna lie.
Laughs, oh really, yeah.
Yeah, there was this Pilatesinstructor and I thought, hey,
that looks interesting andfigured it'd be a good way to,
you know, strike up aconversation.
But jokes on me.
(02:09):
I ended up falling in love withit.
The strength and control yougain is just incredible Totally
and hiking.
Kris Harris (02:18):
Were you always into the outdoorsy stuff?
Troy "Java" Andresen (02:20):
You know, growing up in a small town, it
was my life and having thebeautiful Matt Graham at my
doorstep made hiking and campinga way of L.
I remember my first big hike.
I was so out of breath and mylegs were burning, but the view
from the top, Unforgettable.
What about you?
Any memorable hiking moments?
Kris Harris (02:45):
hiking moments.
Oh, not many, but one thatsticks out is when I hiked the
Arizona Trail for a section.
It was physically demanding,like, seriously, but also just
spiritually incredible Seeingthe trail and all its beauty
Seriously a bucket list moment.
Troy "Java" Andresen (02:57):
Okay.
So, chris, let's dive into thereal meat of this right the core
connection.
Why is core strength so crucial, not just in Pilates, but also
for hiking?
Kris Harris (03:05):
Yes, okay.
So core strength and stability.
I mean it's everything right.
In Pilates, you're constantlyengaging your core.
I mean every single movementstems from that powerhouse and
that translates directly toimproved posture, balance and,
heck, even power when you're outon the trails.
Troy "Java" Andresen (03:23):
Absolutely .
I mean, think about it.
When you're hiking, you'renavigating uneven terrain.
Right.
You're constantly adjustingyour balance.
Your core is what keeps youupright, prevents you from, you
know, toppling over.
It's the unsung hero of everyhike.
Kris Harris (03:39):
Seriously, and it's not just about having a
six-pack right.
It's about the deep coremuscles, the transverse
abdominis, the obliques, themultifitis, all those guys
working together to stabilizeyour spine and pelvis.
Troy "Java" Andresen (03:53):
Right, and Pilates is amazing at targeting
those deeper muscles that youmight not even realize you have.
I mean, I know, before PilatesI really had no idea.
Kris Harris (04:03):
Oh, me neither.
And when your core is strong,it protects your back too.
How many hikers do you know whocomplain about lower back pain?
Troy "Java" Andresen (04:11):
Too many.
It's almost a badge of honorwhich it shouldn't be.
Kris Harris (04:14):
Exactly, but a strong core helps to maintain
proper alignment, absorb impactand prevent those nagging
injuries.
So true.
Troy "Java" Andresen (04:22):
So what are some specific Pilates
exercises that really targetthose hiking muscles?
I mean, what should peoplefocus on?
Kris Harris (04:29):
Oh man, so many.
Planks are a classic, of course, great for overall core
stability.
Bridges are fantastic for gluteactivation, which is crucial
for hiking uphill, and thenthings like roll-ups and teasers
really challenge your corestrength and control.
Troy "Java" Andresen (04:46):
Okay, so with the planks, I know a lot of
people struggle to maintainproper form.
So what do you think?
What should people really focuson when they're doing planks to
get the most benefit and avoidinjury?
Kris Harris (04:59):
Yeah, that's so true.
So you really want to focus onkeeping a straight line from
head to heels right, engagingyour abs, squeezing your glutes
and pressing away from the floor.
It's so much more than justholding the position.
It's about active engagement.
Troy "Java" Andresen (05:15):
Right, right, active engagement.
I like that.
And what about breathing duringthese exercises?
Does that play a role in coreactivation?
Kris Harris (05:23):
Oh, absolutely.
Breathing is key.
In Pilates.
You want to exhale as youengage your core, which helps to
deepen the muscle activation.
So, for example, during a plank, you might exhale as you draw
your navel towards your spine.
Okay, troy, so we've talkedabout core strength, but what
about, like breathing?
I mean, I know it sounds basic,but how does proper breathing,
(05:45):
especially what we learn inPilates, help us on the trail?
Troy "Java" Andresen (05:49):
You know, chris, it's funny because you're
right, it does sound basic, butit's absolutely fundamental.
I mean, think about it Hiking,especially uphill, it's an
endurance sport, right, andbreathing is what fuels our
muscles, exactly.
Kris Harris (06:03):
Right, and breathing is what fuels our
muscles Exactly, and in Pilateswe're taught to breathe deeply
and efficiently, you know, usingour diaphragm, filling our
lungs completely, and thattranslates directly to improved
stamina and reduced fatigue whenwe're hiking.
Troy "Java" Andresen (06:15):
Absolutely .
I think a lot of people,especially when they're pushing
themselves on a tough hike, theytend to hold their breath or
they take, take these shallow,rapid breaths and that, just you
know it, depletes your energylevels so quickly.
Kris Harris (06:28):
Oh, totally.
It's like you're starving yourmuscles of oxygen.
But when you're breathingdeeply and rhythmically, you're
delivering that oxygen where itneeds to go, keeping your
muscles fueled and preventingthat dreaded fatigue.
Troy "Java" Andresen (06:41):
So is there a particular breathing
technique that you findparticularly helpful, maybe
something that you learned inPilates that you apply to hiking
?
Kris Harris (06:49):
Yeah, so I mean, there's a few, but one that I
find really effective is thelateral breathing technique.
It's where you focus onexpanding your rib cage as you
inhale, rather than justbreathing into your belly.
Troy "Java" Andresen (07:01):
Okay, so how does that work exactly?
Can you like kind of walk usthrough it?
Kris Harris (07:06):
Yeah, totally so.
You place your hands on yourrib cage right and as you inhale
you feel your ribs expandingoutwards to the sides, and as
you exhale, you gently draw yourribs back in.
You're keeping your coreengaged throughout the entire
process, but the breath isreally focused on that lateral
(07:26):
expansion, you know.
Troy "Java" Andresen (07:28):
Okay, I'm trying it now.
So, hands on the ribs, inhale,feel the ribs expand yeah, I can
feel that and then exhale,drawing them back in.
Huh, that's actually prettycool.
That's actually pretty cool.
Kris Harris (07:42):
Right, and the beauty of it is you can do it
while you're hiking, you know,just take a moment to check in
with your breath, make sureyou're breathing deeply and
efficiently and focusing on thatlateral expansion.
Troy "Java" Andresen (07:54):
I'm going to have to try that on my next
hike.
I mean, I usually just huff andpuff my way up the mountain,
but this sounds like a much morecivilized approach.
Kris Harris (08:02):
Exactly, and it's not just about physical
endurance either.
Proper breathing can also helpto calm your mind, reduce stress
and allow you to be morepresent and mindful during your
hike.
Troy "Java" Andresen (08:13):
You know that's a great point, chris.
I mean, hiking is already sucha great way to connect with
nature and escape the stressesof daily life, and when you add
in mindful breathing, it justtakes it to another level.
You know, chris, speaking oflevels, let's talk about another
key element that you knowPilates and hiking share
flexibility.
Kris Harris (08:30):
Oh yeah, definitely .
I mean, we've talked aboutstrength and endurance, but
flexibility is like crucial forinjury prevention, right?
Troy "Java" Andresen (08:37):
Absolutely .
I think a lot of peopleoverlook flexibility, but it's
so important for maintaining afull range of motion and
reducing the risk of sprains andstrains, especially when you're
navigating uneven terrain on ahike.
Kris Harris (08:52):
For sure.
I mean, how many times have you, like, almost twisted an ankle
on a rocky trail or like feltthat little twinge in your
hamstring when you're scramblingover a log?
Troy "Java" Andresen (09:00):
Too many times to count, chris, too many
times to count.
And I think that's wherePilates comes in right, because
it really focuses on improvingflexibility and mobility in key
areas like your hips, yourhamstrings, your ankles, all
those areas that are reallyvulnerable when you're hiking.
Kris Harris (09:17):
Exactly, and it's not just about being able to
touch your toes right.
It's about having thatfunctional flexibility that
allows you to move freely andefficiently without putting
undue stress on your joints andmuscles.
Troy "Java" Andresen (09:30):
So what are some specific stretches or
exercises that you findparticularly helpful for
improving flexibility for hiking?
Kris Harris (09:37):
Well, I'm a big fan of hamstring stretches,
obviously, because tighthamstrings can really limit your
range of motion and increaseyour risk of injury.
So things like downward dog andyoga or even just simple seated
hamstring stretches can bereally beneficial.
Also, hip flexor stretches,because tight hip flexors can
affect your posture and yourgait, which can lead to all
(09:57):
sorts of problems when you'rehiking.
Things like lunges with a hipflexor stretch or even just
kneeling hip flexor stretchescan be really helpful.
Troy "Java" Andresen (10:06):
Yeah, those are great ones.
I also find that ankle mobilityexercises are really important,
especially for hiking on uneventerrain.
Things like ankle circles orcalf stretches can help to
improve your ankle stability andreduce your risk of sprains?
Kris Harris (10:23):
Oh, totally.
And don't forget about spinalmobility.
I mean, being able to twist androtate your torso is so
important for maintainingbalance and navigating tricky
spots on the trail.
Things like spinal twists oreven just gentle side bends can
help to improve your spinalmobility.
Troy "Java" Andresen (10:39):
So it sounds like really a
well-rounded Pilates practicecan address all of those key
areas and help to improve yourflexibility and reduce your risk
of injury on the trail.
Kris Harris (10:50):
Exactly, and it's not just about preventing
injuries either.
I mean, improved flexibilitycan also enhance your
performance, allowing you tomove more efficiently and
powerfully and ultimately enjoyyour hikes even more.
Okay, so we've, you know,talked about flexibility and all
that good stuff, but how doesPilates actually translate into
like tangible benefits on thetrail?
(11:11):
What are some specificexercises that hikers can
incorporate into their routine?
Troy "Java" Andresen (11:16):
Well, that's a great question, Chris.
I think there are severalPilates exercises that are
particularly beneficial forhikers, you know, like squats,
for example.
Kris Harris (11:25):
Oh yeah, squats are like essential for building
lower body strength andstability right.
Troy "Java" Andresen (11:29):
Exactly, and in Pilates we really focus
on proper form and alignment,which can help to improve your
squat technique and reduce yourrisk of injury.
So you know things like makingsure your knees are tracking
over your toes and engaging yourcore throughout the movement.
Kris Harris (11:48):
Right, and you can modify them too right, like
start with wall sits if you're abeginner, or add weights if
you're more advanced.
Troy "Java" Andresen (11:55):
Totally.
And then there are planks,Chris.
Planks are like a full bodyworkout disguised as a core
exercise.
Kris Harris (12:01):
Oh my gosh, don't even get me started on planks.
A core exercise oh my gosh,don't even get me started on
planks.
But yeah, they're amazing forbuilding core strength and
stability, which is, like,crucial for maintaining good
posture and balance on the trail.
Troy "Java" Andresen (12:12):
Exactly.
And again, it's all aboutproper form.
So making sure your body is ina straight line from head to
heels and engaging your core toprevent your hips from sagging.
Kris Harris (12:22):
And you can modify those too right, like start on
your knees, if you're a beginner, or try adding some variations
like side planks, if you're moreadvanced.
Troy "Java" Andresen (12:31):
Absolutely .
And then there are bridges,which are great for
strengthening your glutes andhamstrings, which are also
really important for hiking.
Yes, Glutes are like your powersource on the uphill right,
exactly, and bridges really helpto activate those muscles and
improve your hip extension,which can make hiking feel a lot
easier.
Kris Harris (12:49):
And again, it's all about proper form, so squeezing
your glutes at the top of themovement and keeping your core
engaged to prevent your backfrom arching.
Troy "Java" Andresen (12:57):
And then we have roll-ups and I know some
people hate them, but oh mygosh roll-ups.
Kris Harris (13:02):
They're like the ultimate core challenge, right.
Troy "Java" Andresen (13:04):
They are, but they're also amazing for
improving spinal mobility andcore strength, which can help to
prevent back pain and improveyour posture while hiking.
Kris Harris (13:13):
Okay, so how often should people be doing these
exercises to actually see abenefit when they're out hiking?
Troy "Java" Andresen (13:18):
You know, chris, even just incorporating
these exercises into yourroutine two or three times a
week can make a big difference.
Start with a few repetitions ofeach exercise and gradually
increase the number as you getstronger.
Listen to your body and don'tpush yourself too hard,
especially when you're juststarting out.
So, chris, that's a lot ofexercises that we just threw out
(13:40):
there.
I'm wondering what ourlisteners think about all of
this.
Kris Harris (13:49):
Yeah, totally so.
Let's turn it over to you guys,our amazing listeners what's
your experience been withPilates and hiking?
Have you found that Pilates hashelped your hiking or vice
versa?
Troy "Java" Andresen (13:55):
Yeah, and what are some of the biggest
challenges you faced when eitherdoing Pilates or hiking, you
know?
Is it finding the time, is itdealing with sore muscles or
maybe, just maybe, finding atrail?
That's the right level ofdifficulty.
Kris Harris (14:09):
Oh, good one, Troy.
And what are your favoritePilates exercises or hiking
trails?
We'd love to hear all about it.
You can share your thoughtswith us on social media.
Just tag us.
Our Corey cast, that's K O R EK A.
Troy "Java" Andresen (14:23):
S T Awesome.
So maybe, chris, while we givefolks some time to think about
that, uh, what are some likequick tips you'd give to someone
who's totally new to eitherPilates or hiking?
Kris Harris (14:34):
Okay.
So for Pilates beginners Iwould say start slow, really
focus on learning the basicprinciples in proper form before
you start trying to do all thefancy stuff, and don't be afraid
to ask for help from aqualified instructor.
Troy "Java" Andresen (14:49):
Good one and for hiking beginners.
Kris Harris (14:51):
Definitely start with shorter, easier trails and
gradually work your way up tolonger, more challenging ones.
And, you know, make sure youhave the right gear, like
comfortable shoes and plenty ofwater, and maybe most
importantly, tell someone whereyou're going and when you expect
to be back.
Troy "Java" Andresen (15:07):
Safety first.
Always a good call, chris.
One thing I will add is to makesure that they take the time to
actually enjoy the process.
You know like, don't rush intoit, because it's not just about
the exercise, it's about likeconnecting with your body and
with nature.
Kris Harris (15:25):
Okay, so, troy, we've talked about all the
physical benefits, but whatabout kind of stepping back and
looking at the bigger picture?
Troy "Java" Andresen (15:32):
Yeah, you mean like how integrating
Pilates and hiking can be like awhole holistic approach.
Kris Harris (15:37):
Exactly.
I mean, we're not just talkingabout stronger muscles and
better endurance, it's aboutwell-being, you know, like the
whole package.
Troy "Java" Andresen (15:45):
Totally.
I think one of the biggestthings for me is the mental
aspect.
Both Pilates and hiking reallyforce you to be present in the
moment.
Kris Harris (15:53):
Yes, Like with Pilates, you're so focused on
your body, your alignment, yourbreath that you can't really be
thinking about all the otherstuff that's stressing you out.
Troy "Java" Andresen (16:03):
Right and hiking.
For me anyway, it's kind of thesame thing being out in nature,
surrounded by trees, the sounds, you know, it's almost
meditative.
Kris Harris (16:16):
It's like both activities encourage mindfulness
in their own way.
Troy "Java" Andresen (16:19):
And that connection with nature, Chris.
I think that's huge, Likebreathing in the fresh air,
feeling the sun on your skin.
It's a massive mood booster.
Kris Harris (16:28):
Oh, absolutely.
There's something so groundingabout being in nature.
It kind of helps you put thingsinto perspective, you know,
like your problems suddenlydon't seem so big when you're
surrounded by mountains.
Troy "Java" Andresen (16:43):
So true, and I think both Pilates and
hiking give you a sense ofaccomplishment too, whether it's
mastering a new Pilates move orreaching the summit of a
challenging hike.
Kris Harris (16:53):
Yes, that feeling of I did it.
It's so empowering and it kindof carries over into other
aspects of your life too.
Troy "Java" Andresen (16:59):
For sure.
It's like if I can conquer thatmountain or hold that plank for
another 30 seconds, I canhandle whatever else comes my
way today.
All right, chris.
So where do we go from here?
Kris Harris (17:10):
Well, I think it's time to encourage our listeners
to give it a try.
Troy "Java" Andresen (17:13):
Absolutely so.
To all you Kore Kast listenersout there, we want you to try
incorporating a little Pilatesinto your hiking routine or, you
know, vice versa.
Kris Harris (17:23):
Yeah, and then share your experiences with us.
We're on all the socials KoreKast on Insta, Facebook, all
that jazz.
We want to hear about yourfavorite trails, your go-to
Pilates moves, any challengesyou face, anything so just to
recap, guys, pilates canseriously level up your hiking
game by improving your corestrength, your flexibility, your
(17:44):
breathing, and hiking canenhance your Pilates can
seriously level up your hikinggame by improving your core
strength, your flexibility, yourbreathing and hiking can
enhance your Pilates practice bybuilding endurance, connecting
you with nature and giving youthat awesome mental boost.
Exactly, it's a win-win.
Thanks for tuning in everyone.
We really appreciate youspending your time with us.
Thank you for joining me onthis episode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
(18:07):
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family,and if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
(18:29):
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on Instagramat korefitnessaz.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
(18:49):
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.
Welcome back to the Kore Kast
.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Hey everyone and welcome toKore Kast.
I'm Kris and I'm Troy, and weare so excited to delve into
another episode with you guys.
Troy "Java" Andresen (01:04):
Yeah, today we're going to explore
something super cool and it's atopic that's near and dear to
both of us.
Actually, it's the connectionbetween Pilates and hiking,
that's right.
Kris Harris (01:16):
We're calling this episode Matt to Mountain and
we're going to break down howPilates can seriously up your
hiking game.
Troy "Java" Andresen (01:21):
So, chris, how did you first get into
Pilates?
Kris Harris (01:25):
Oh man, it was kind of a roundabout way, actually.
I was dealing with somepersistent back pain, you know
from sitting at a desk all day,and a friend suggested I try
Pilates.
I was skeptical at first, Ithought it was like just
stretching, but wow, was I wrong.
The core engagement was intenseand I started feeling a
difference, like almostimmediately.
(01:45):
How about you, troy?
What's your Pilates originstory?
Troy "Java" Andresen (01:49):
Haha, mine's a little less therapeutic
.
I started Pilates to impresssomeone.
I'm not gonna lie.
Laughs, oh really, yeah.
Yeah, there was this Pilatesinstructor and I thought, hey,
that looks interesting andfigured it'd be a good way to,
you know, strike up aconversation.
But jokes on me.
(02:09):
I ended up falling in love withit.
The strength and control yougain is just incredible Totally
and hiking.
Kris Harris (02:18):
Were you always into the outdoorsy stuff?
Troy "Java" Andresen (02:20):
You know, growing up in a small town, it
was my life and having thebeautiful Matt Graham at my
doorstep made hiking and campinga way of L.
I remember my first big hike.
I was so out of breath and mylegs were burning, but the view
from the top, Unforgettable.
What about you?
Any memorable hiking moments?
Kris Harris (02:45):
hiking moments.
Oh, not many, but one thatsticks out is when I hiked the
Arizona Trail for a section.
It was physically demanding,like, seriously, but also just
spiritually incredible Seeingthe trail and all its beauty
Seriously a bucket list moment.
Troy "Java" Andresen (02:57):
Okay.
So, chris, let's dive into thereal meat of this right the core
connection.
Why is core strength so crucial, not just in Pilates, but also
for hiking?
Kris Harris (03:05):
Yes, okay.
So core strength and stability.
I mean it's everything right.
In Pilates, you're constantlyengaging your core.
I mean every single movementstems from that powerhouse and
that translates directly toimproved posture, balance and,
heck, even power when you're outon the trails.
Troy "Java" Andresen (03:23):
Absolutely .
I mean, think about it.
When you're hiking, you'renavigating uneven terrain.
Right.
You're constantly adjustingyour balance.
Your core is what keeps youupright, prevents you from, you
know, toppling over.
It's the unsung hero of everyhike.
Kris Harris (03:39):
Seriously, and it's not just about having a
six-pack right.
It's about the deep coremuscles, the transverse
abdominis, the obliques, themultifitis, all those guys
working together to stabilizeyour spine and pelvis.
Troy "Java" Andresen (03:53):
Right, and Pilates is amazing at targeting
those deeper muscles that youmight not even realize you have.
I mean, I know, before PilatesI really had no idea.
Kris Harris (04:03):
Oh, me neither.
And when your core is strong,it protects your back too.
How many hikers do you know whocomplain about lower back pain?
Troy "Java" Andresen (04:11):
Too many.
It's almost a badge of honorwhich it shouldn't be.
Kris Harris (04:14):
Exactly, but a strong core helps to maintain
proper alignment, absorb impactand prevent those nagging
injuries.
So true.
Troy "Java" Andresen (04:22):
So what are some specific Pilates
exercises that really targetthose hiking muscles?
I mean, what should peoplefocus on?
Kris Harris (04:29):
Oh man, so many.
Planks are a classic, of course, great for overall core
stability.
Bridges are fantastic for gluteactivation, which is crucial
for hiking uphill, and thenthings like roll-ups and teasers
really challenge your corestrength and control.
Troy "Java" Andresen (04:46):
Okay, so with the planks, I know a lot of
people struggle to maintainproper form.
So what do you think?
What should people really focuson when they're doing planks to
get the most benefit and avoidinjury?
Kris Harris (04:59):
Yeah, that's so true.
So you really want to focus onkeeping a straight line from
head to heels right, engagingyour abs, squeezing your glutes
and pressing away from the floor.
It's so much more than justholding the position.
It's about active engagement.
Troy "Java" Andresen (05:15):
Right, right, active engagement.
I like that.
And what about breathing duringthese exercises?
Does that play a role in coreactivation?
Kris Harris (05:23):
Oh, absolutely.
Breathing is key.
In Pilates.
You want to exhale as youengage your core, which helps to
deepen the muscle activation.
So, for example, during a plank, you might exhale as you draw
your navel towards your spine.
Okay, troy, so we've talkedabout core strength, but what
about, like breathing?
I mean, I know it sounds basic,but how does proper breathing,
(05:45):
especially what we learn inPilates, help us on the trail?
Troy "Java" Andresen (05:49):
You know, chris, it's funny because you're
right, it does sound basic, butit's absolutely fundamental.
I mean, think about it Hiking,especially uphill, it's an
endurance sport, right, andbreathing is what fuels our
muscles, exactly.
Kris Harris (06:03):
Right, and breathing is what fuels our
muscles Exactly, and in Pilateswe're taught to breathe deeply
and efficiently, you know, usingour diaphragm, filling our
lungs completely, and thattranslates directly to improved
stamina and reduced fatigue whenwe're hiking.
Troy "Java" Andresen (06:15):
Absolutely .
I think a lot of people,especially when they're pushing
themselves on a tough hike, theytend to hold their breath or
they take, take these shallow,rapid breaths and that, just you
know it, depletes your energylevels so quickly.
Kris Harris (06:28):
Oh, totally.
It's like you're starving yourmuscles of oxygen.
But when you're breathingdeeply and rhythmically, you're
delivering that oxygen where itneeds to go, keeping your
muscles fueled and preventingthat dreaded fatigue.
Troy "Java" Andresen (06:41):
So is there a particular breathing
technique that you findparticularly helpful, maybe
something that you learned inPilates that you apply to hiking
?
Kris Harris (06:49):
Yeah, so I mean, there's a few, but one that I
find really effective is thelateral breathing technique.
It's where you focus onexpanding your rib cage as you
inhale, rather than justbreathing into your belly.
Troy "Java" Andresen (07:01):
Okay, so how does that work exactly?
Can you like kind of walk usthrough it?
Kris Harris (07:06):
Yeah, totally so.
You place your hands on yourrib cage right and as you inhale
you feel your ribs expandingoutwards to the sides, and as
you exhale, you gently draw yourribs back in.
You're keeping your coreengaged throughout the entire
process, but the breath isreally focused on that lateral
(07:26):
expansion, you know.
Troy "Java" Andresen (07:28):
Okay, I'm trying it now.
So, hands on the ribs, inhale,feel the ribs expand yeah, I can
feel that and then exhale,drawing them back in.
Huh, that's actually prettycool.
That's actually pretty cool.
Kris Harris (07:42):
Right, and the beauty of it is you can do it
while you're hiking, you know,just take a moment to check in
with your breath, make sureyou're breathing deeply and
efficiently and focusing on thatlateral expansion.
Troy "Java" Andresen (07:54):
I'm going to have to try that on my next
hike.
I mean, I usually just huff andpuff my way up the mountain,
but this sounds like a much morecivilized approach.
Kris Harris (08:02):
Exactly, and it's not just about physical
endurance either.
Proper breathing can also helpto calm your mind, reduce stress
and allow you to be morepresent and mindful during your
hike.
Troy "Java" Andresen (08:13):
You know that's a great point, chris.
I mean, hiking is already sucha great way to connect with
nature and escape the stressesof daily life, and when you add
in mindful breathing, it justtakes it to another level.
You know, chris, speaking oflevels, let's talk about another
key element that you knowPilates and hiking share
flexibility.
Kris Harris (08:30):
Oh yeah, definitely .
I mean, we've talked aboutstrength and endurance, but
flexibility is like crucial forinjury prevention, right?
Troy "Java" Andresen (08:37):
Absolutely .
I think a lot of peopleoverlook flexibility, but it's
so important for maintaining afull range of motion and
reducing the risk of sprains andstrains, especially when you're
navigating uneven terrain on ahike.
Kris Harris (08:52):
For sure.
I mean, how many times have you, like, almost twisted an ankle
on a rocky trail or like feltthat little twinge in your
hamstring when you're scramblingover a log?
Troy "Java" Andresen (09:00):
Too many times to count, chris, too many
times to count.
And I think that's wherePilates comes in right, because
it really focuses on improvingflexibility and mobility in key
areas like your hips, yourhamstrings, your ankles, all
those areas that are reallyvulnerable when you're hiking.
Kris Harris (09:17):
Exactly, and it's not just about being able to
touch your toes right.
It's about having thatfunctional flexibility that
allows you to move freely andefficiently without putting
undue stress on your joints andmuscles.
Troy "Java" Andresen (09:30):
So what are some specific stretches or
exercises that you findparticularly helpful for
improving flexibility for hiking?
Kris Harris (09:37):
Well, I'm a big fan of hamstring stretches,
obviously, because tighthamstrings can really limit your
range of motion and increaseyour risk of injury.
So things like downward dog andyoga or even just simple seated
hamstring stretches can bereally beneficial.
Also, hip flexor stretches,because tight hip flexors can
affect your posture and yourgait, which can lead to all
(09:57):
sorts of problems when you'rehiking.
Things like lunges with a hipflexor stretch or even just
kneeling hip flexor stretchescan be really helpful.
Troy "Java" Andresen (10:06):
Yeah, those are great ones.
I also find that ankle mobilityexercises are really important,
especially for hiking on uneventerrain.
Things like ankle circles orcalf stretches can help to
improve your ankle stability andreduce your risk of sprains?
Kris Harris (10:23):
Oh, totally.
And don't forget about spinalmobility.
I mean, being able to twist androtate your torso is so
important for maintainingbalance and navigating tricky
spots on the trail.
Things like spinal twists oreven just gentle side bends can
help to improve your spinalmobility.
Troy "Java" Andresen (10:39):
So it sounds like really a
well-rounded Pilates practicecan address all of those key
areas and help to improve yourflexibility and reduce your risk
of injury on the trail.
Kris Harris (10:50):
Exactly, and it's not just about preventing
injuries either.
I mean, improved flexibilitycan also enhance your
performance, allowing you tomove more efficiently and
powerfully and ultimately enjoyyour hikes even more.
Okay, so we've, you know,talked about flexibility and all
that good stuff, but how doesPilates actually translate into
like tangible benefits on thetrail?
(11:11):
What are some specificexercises that hikers can
incorporate into their routine?
Troy "Java" Andresen (11:16):
Well, that's a great question, Chris.
I think there are severalPilates exercises that are
particularly beneficial forhikers, you know, like squats,
for example.
Kris Harris (11:25):
Oh yeah, squats are like essential for building
lower body strength andstability right.
Troy "Java" Andresen (11:29):
Exactly, and in Pilates we really focus
on proper form and alignment,which can help to improve your
squat technique and reduce yourrisk of injury.
So you know things like makingsure your knees are tracking
over your toes and engaging yourcore throughout the movement.
Kris Harris (11:48):
Right, and you can modify them too right, like
start with wall sits if you're abeginner, or add weights if
you're more advanced.
Troy "Java" Andresen (11:55):
Totally.
And then there are planks,Chris.
Planks are like a full bodyworkout disguised as a core
exercise.
Kris Harris (12:01):
Oh my gosh, don't even get me started on planks.
A core exercise oh my gosh,don't even get me started on
planks.
But yeah, they're amazing forbuilding core strength and
stability, which is, like,crucial for maintaining good
posture and balance on the trail.
Troy "Java" Andresen (12:12):
Exactly.
And again, it's all aboutproper form.
So making sure your body is ina straight line from head to
heels and engaging your core toprevent your hips from sagging.
Kris Harris (12:22):
And you can modify those too right, like start on
your knees, if you're a beginner, or try adding some variations
like side planks, if you're moreadvanced.
Troy "Java" Andresen (12:31):
Absolutely .
And then there are bridges,which are great for
strengthening your glutes andhamstrings, which are also
really important for hiking.
Yes, Glutes are like your powersource on the uphill right,
exactly, and bridges really helpto activate those muscles and
improve your hip extension,which can make hiking feel a lot
easier.
Kris Harris (12:49):
And again, it's all about proper form, so squeezing
your glutes at the top of themovement and keeping your core
engaged to prevent your backfrom arching.
Troy "Java" Andresen (12:57):
And then we have roll-ups and I know some
people hate them, but oh mygosh roll-ups.
Kris Harris (13:02):
They're like the ultimate core challenge, right.
Troy "Java" Andresen (13:04):
They are, but they're also amazing for
improving spinal mobility andcore strength, which can help to
prevent back pain and improveyour posture while hiking.
Kris Harris (13:13):
Okay, so how often should people be doing these
exercises to actually see abenefit when they're out hiking?
Troy "Java" Andresen (13:18):
You know, chris, even just incorporating
these exercises into yourroutine two or three times a
week can make a big difference.
Start with a few repetitions ofeach exercise and gradually
increase the number as you getstronger.
Listen to your body and don'tpush yourself too hard,
especially when you're juststarting out.
So, chris, that's a lot ofexercises that we just threw out
(13:40):
there.
I'm wondering what ourlisteners think about all of
this.
Kris Harris (13:49):
Yeah, totally so.
Let's turn it over to you guys,our amazing listeners what's
your experience been withPilates and hiking?
Have you found that Pilates hashelped your hiking or vice
versa?
Troy "Java" Andresen (13:55):
Yeah, and what are some of the biggest
challenges you faced when eitherdoing Pilates or hiking, you
know?
Is it finding the time, is itdealing with sore muscles or
maybe, just maybe, finding atrail?
That's the right level ofdifficulty.
Kris Harris (14:09):
Oh, good one, Troy.
And what are your favoritePilates exercises or hiking
trails?
We'd love to hear all about it.
You can share your thoughtswith us on social media.
Just tag us.
Our Corey cast, that's K O R EK A.
Troy "Java" Andresen (14:23):
S T Awesome.
So maybe, chris, while we givefolks some time to think about
that, uh, what are some likequick tips you'd give to someone
who's totally new to eitherPilates or hiking?
Kris Harris (14:34):
Okay.
So for Pilates beginners Iwould say start slow, really
focus on learning the basicprinciples in proper form before
you start trying to do all thefancy stuff, and don't be afraid
to ask for help from aqualified instructor.
Troy "Java" Andresen (14:49):
Good one and for hiking beginners.
Kris Harris (14:51):
Definitely start with shorter, easier trails and
gradually work your way up tolonger, more challenging ones.
And, you know, make sure youhave the right gear, like
comfortable shoes and plenty ofwater, and maybe most
importantly, tell someone whereyou're going and when you expect
to be back.
Troy "Java" Andresen (15:07):
Safety first.
Always a good call, chris.
One thing I will add is to makesure that they take the time to
actually enjoy the process.
You know like, don't rush intoit, because it's not just about
the exercise, it's about likeconnecting with your body and
with nature.
Kris Harris (15:25):
Okay, so, troy, we've talked about all the
physical benefits, but whatabout kind of stepping back and
looking at the bigger picture?
Troy "Java" Andresen (15:32):
Yeah, you mean like how integrating
Pilates and hiking can be like awhole holistic approach.
Kris Harris (15:37):
Exactly.
I mean, we're not just talkingabout stronger muscles and
better endurance, it's aboutwell-being, you know, like the
whole package.
Troy "Java" Andresen (15:45):
Totally.
I think one of the biggestthings for me is the mental
aspect.
Both Pilates and hiking reallyforce you to be present in the
moment.
Kris Harris (15:53):
Yes, Like with Pilates, you're so focused on
your body, your alignment, yourbreath that you can't really be
thinking about all the otherstuff that's stressing you out.
Troy "Java" Andresen (16:03):
Right and hiking.
For me anyway, it's kind of thesame thing being out in nature,
surrounded by trees, the sounds, you know, it's almost
meditative.
Kris Harris (16:16):
It's like both activities encourage mindfulness
in their own way.
Troy "Java" Andresen (16:19):
And that connection with nature, Chris.
I think that's huge, Likebreathing in the fresh air,
feeling the sun on your skin.
It's a massive mood booster.
Kris Harris (16:28):
Oh, absolutely.
There's something so groundingabout being in nature.
It kind of helps you put thingsinto perspective, you know,
like your problems suddenlydon't seem so big when you're
surrounded by mountains.
Troy "Java" Andresen (16:43):
So true, and I think both Pilates and
hiking give you a sense ofaccomplishment too, whether it's
mastering a new Pilates move orreaching the summit of a
challenging hike.
Kris Harris (16:53):
Yes, that feeling of I did it.
It's so empowering and it kindof carries over into other
aspects of your life too.
Troy "Java" Andresen (16:59):
For sure.
It's like if I can conquer thatmountain or hold that plank for
another 30 seconds, I canhandle whatever else comes my
way today.
All right, chris.
So where do we go from here?
Kris Harris (17:10):
Well, I think it's time to encourage our listeners
to give it a try.
Troy "Java" Andresen (17:13):
Absolutely so.
To all you Kore Kast listenersout there, we want you to try
incorporating a little Pilatesinto your hiking routine or, you
know, vice versa.
Kris Harris (17:23):
Yeah, and then share your experiences with us.
We're on all the socials KoreKast on Insta, Facebook, all
that jazz.
We want to hear about yourfavorite trails, your go-to
Pilates moves, any challengesyou face, anything so just to
recap, guys, pilates canseriously level up your hiking
game by improving your corestrength, your flexibility, your
(17:44):
breathing, and hiking canenhance your Pilates can
seriously level up your hikinggame by improving your core
strength, your flexibility, yourbreathing and hiking can
enhance your Pilates practice bybuilding endurance, connecting
you with nature and giving youthat awesome mental boost.
Exactly, it's a win-win.
Thanks for tuning in everyone.
We really appreciate youspending your time with us.
Thank you for joining me onthis episode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
(18:07):
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family,and if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
(18:29):
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on Instagramat korefitnessaz.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
(18:49):
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.