October 7, 2025 • 16 mins
We share the Thrive Blueprint—five connected pillars that make health simple, sustainable, and human. Practical tools, tiny habits, and flexible systems help you trade perfection for progress and build a life with more energy, calm, and connection.
• the five pillars of wellness—nutrition, movement, sleep, stress, connection
• 80-20 eating, hydration targets, kitchen setup
• movement snacks, joyful training, beginner strength
• sleep routines, light hygiene, environment design
• breath work, mindfulness, reframing, nature therapy
• relationship quality, intentional check-ins, community
• beating perfectionism, habit stacking, social support
• systems over goals, the two-day rule, first steps
If you'd 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 link provided in the description
For more resources, tips, and updates, don't forget to visit our website at www.core-fit.com and follow us on Instagram at CoreFitnessAZ
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.
KrisHarris (00:10):
Welcome back to season five of the Corecast.
I'm Kris Harris, and we'rediving deeper than ever into the
core ideas that shapeeverything around us.
This season, we're exploringthe essential questions, the
breakthrough discoveries, andthe game-changing conversations
that matter most.
From science and technology tophilosophy and culture, we get
(00:31):
straight to the heart of what'sdriving our world forward.
Season five is going to blowyour mind, so let's get started.
Welcome to the ThriveBlueprint, the podcast that
empowers you to unlock yourfullest potential through whole
body wellness.
I'm your host, Kris Harris, andtoday we're diving deep into
something that can trulytransform your life, the five
(00:52):
foundational pillars thatsupport not just your physical
health, but your mental clarity,emotional resilience, and
overall vitality.
Whether you're just startingyour wellness journey or looking
to level up what you're alreadydoing, today's episode is
designed to give you a clear,actionable roadmap to thriving
in every area of your life.
Here's what I know to be true.
(01:13):
Wellness isn't just abouthitting the gym a few times a
week or eating a salad forlunch.
Real, sustainable wellness isbuilt on five interconnected
pillars that support each otherlike the foundation of a strong
house.
When one pillar is weak, theothers have to work harder to
compensate.
But when all five are solid,that's when the magic happens.
That's when you experience whatI call the Thrive Blueprint, a
(01:37):
life where you feel energized,focused, resilient, and truly
alive.
So let's explore these fivepillars together and I'll share
practical strategies you canstart implementing today.
Pillar number one is nutrition.
And I want to start by sayingthis isn't about perfection or
restrictive dieting.
It's about fueling your bodywith intention.
(01:57):
Think of your body as a highperformance vehicle.
You wouldn't put cheap gas in aFerrari, right?
Your body deserves premium fueltoo.
Start with the 80-20 rule.
Aim for nutrient dense, wholefoods 80% of the time, and allow
yourself flexibility for theother 20%.
Focus on eating a rainbow ofcolors, dark leafy greens,
(02:18):
vibrant berries, orange sweetpotatoes, purple cabbage.
Each color represents differentnutrients your body craves.
Let me share a quick example.
I had a client, Sarah, who wasalways exhausted with afternoon
energy crashes and brain fog.
We made simple swaps, replacedprocessed protein bars with
homemade energy balls made withdates, nuts, and seeds, switched
(02:42):
processed smoothie powders forwhole fruits and vegetables,
added healthy fats like avocadoand olive oil to her salads.
Within two weeks, her energylevels were completely
transformed.
That's the power of real wholefood nutrition.
Here's a simple strategy thatworks.
Prepare your kitchen forsuccess.
Spend 20 minutes each weekwashing and chopping vegetables,
(03:04):
portioning out healthy snacks,and having nutrient-rich options
readily available.
When you're hungry and tiredafter a long day, you'll reach
for what's convenient.
Make the healthy choice theconvenient choice.
Also, don't forget abouthydration.
Your body is roughly 60% water,and proper hydration affects
everything from your energylevels to your skin health to
(03:26):
your ability to think clearly.
Aim for half your body weightin ounces of water daily and add
a pinch of sea salt orelectrolytes if you're active.
The second pillar is movement,and this goes far beyond
traditional exercise.
Your body was designed to movein diverse ways throughout the
day, not just during a one-hourgym session.
I'm talking about whatresearchers call movement
(03:48):
snacks, brief bursts of activitythat add up to significant
health benefits.
Take the stairs instead of theelevator, park further away from
the store entrance, do somestretches while watching TV,
dance while cooking dinner.
These micro movements mattermore than you might think.
They improve circulation, boostmetabolism, and help counteract
(04:10):
the negative effects ofprolonged sitting.
Of course, structured exerciseis important too, but here's the
key.
Find movement that you actuallyenjoy.
If you hate running, don'tforce yourself to run.
Try hiking, swimming, dancing,rock climbing, martial arts, or
strength training.
The best workout is the oneyou'll actually do consistently.
(04:31):
Aim for at least 150 minutes ofmoderate activity per week.
That's just over 20 minutes aday.
And remember, consistency beatsintensity every time.
Here's something fascinatingfrom the research.
People who engage in regularphysical activity have
significantly lower risks ofdepression, anxiety, and
(04:51):
cognitive decline.
Exercise literally changes yourbrain chemistry, increasing
mood-boosting neurotransmittersand stimulating BDNF,
brain-derived neurotrophicfactor, which is like fertilizer
for your brain cells.
This is why you feel so goodafter a workout.
Strength training is oftenoverlooked but incredibly
(05:12):
important.
It builds bone density,improves metabolic health,
enhances balance andcoordination, and maintains
independence as you age.
You don't need a gym.
Bodyweight exercises likepush-ups, squats, and planks are
incredibly effective.
Start with two sessions perweek.
Now let's talk about pillarnumber three, sleep.
(05:32):
This is where your body doesits most important repair and
restoration work.
During quality sleep, yourbrain literally cleans house,
flushing out toxins that buildup during the day.
Your muscles recover, yourimmune system strengthens, and
your hormones rebalance.
Yet so many of us treat sleeplike a luxury rather than the
biological necessity it is.
(05:54):
If you're trying to build ahealthy life on poor sleep, it's
like trying to build a house onquicksand.
Everything else becomesexponentially harder.
Here's how to optimize yoursleep.
First, consistency is key.
Try to go to bed and wake up atthe same time every day, even
on weekends.
Your body thrives on routine.
Second, create a sleepsanctuary.
(06:17):
Keep your bedroom cool, dark,and quiet.
Invest in blackout curtains oran eye mask.
Use earplugs or a white noisemachine if needed.
Third, establish a wind-downroutine that signals to your
body it's time to sleep.
This might include reading,gentle stretching, meditation,
or taking a warm bath.
And here's a big one.
(06:38):
Put away the screens at leastone hour before bed.
The blue light from phones,tablets, and TVs interferes with
your body's natural melatoninproduction.
During quality sleep, yourbrain literally cleans house,
flushing out toxins andprocessing memories.
Your body releases growthhormone for tissue repair and
(06:58):
muscle building.
Keep your bedroom temperaturebetween 60 and 67 degrees, and
avoid large meals within threehours of bedtime.
If you can't fall asleep within20 minutes, get up and do a
quiet activity until you feelsleepy.
The fourth pillar is stressmanagement, and this might be
the most crucial one in ourmodern world.
Chronic stress is linked tovirtually every major health
(07:20):
issue heart disease, diabetes,depression, autoimmune
disorders, and even acceleratedaging.
But here's what's empowering.
While you can't always controlwhat happens to you, you can
absolutely control how yourespond to it.
Stress management isn't abouteliminating all stress from your
life.
(07:40):
That's impossible and actuallynot healthy.
It's about building yourresilience and developing
healthy coping mechanisms.
Start with breath work.
It's free, it's alwaysavailable, and it works
immediately.
When you feel stress building,try the 478 technique.
Breathe in for four counts,hold for seven, exhale for
(08:01):
eight.
This activates yourparasympathetic nervous system
and literally changes yourstress response.
Mindfulness and meditation arealso incredibly powerful.
Even just 10 minutes a day canrewire your brain for greater
calm and clarity.
Other effective techniquesinclude progressive muscle
relaxation, tensing andreleasing muscle groups from
(08:22):
toes to head, and gratitudejournaling.
Write down three things you'regrateful for each day to rewire
your brain for positivity.
Practice cognitive reframing byquestioning negative automatic
thoughts and looking foralternative perspectives.
And don't underestimate natureexposure.
Just 20 minutes outdoors cansignificantly reduce cortisol
(08:43):
levels.
Finally, boundaries aren'tselfish.
They're essential forprotecting your energy and
maintaining your well-being.
The fifth and final pillar iscommunity and connection.
Humans are wired forconnection.
It's not just nice to have,it's essential for our health
and longevity.
Studies show that socialisolation can be as harmful to
your health as smoking 15cigarettes a day.
(09:05):
On the flip side, strong socialconnections can boost your
immune system, reduceinflammation, improve mental
health, and even help you livelonger.
But quality matters more thanquantity.
It's better to have a few deep,meaningful relationships than
dozens of superficial ones.
How do you build and nurturethese connections?
Start by being intentionalabout your relationships.
(09:27):
Schedule regular check-ins withfriends and family.
Put down your phone when you'respending time with others.
Be fully present.
Join communities based on yourinterests, whether that's a
hiking group, book club,volunteer organization, or
fitness class.
These shared activities createnatural bonding opportunities.
When we connect meaningfully,our brains release oxytocin,
(09:49):
which reduces cortisol andlowers blood pressure.
Quality matters more thanquantity.
It's better to have a few deep,supportive relationships than
many superficial ones.
If you're struggling withloneliness, start small.
Smile at your barista, reachout to one person per week, or
volunteer for a cause you careabout.
Be the friend you want to have.
(10:10):
Remember birthdays, check induring difficult times, and
celebrate others' successesgenuinely.
Connection is a skill thatimproves with practice.
Now here's the beautiful thingabout these five pillars.
They're all interconnected.
When you improve yournutrition, you have more energy
for movement.
When you prioritize sleep,you're better equipped to handle
(10:30):
stress.
When you manage stresseffectively, you sleep better
and make better food choices.
When you have strong socialconnections, you're more
motivated to take care ofyourself.
It's a positive upward spiralthat builds momentum over time.
Now I want to address somethingcrucial.
The obstacles that keep us fromimplementing what we know is
(10:51):
good for us.
Information alone isn't enough.
The gap between knowing anddoing is where most people get
stuck.
The first obstacle isperfectionism.
So many people think they needto overhaul their entire life
overnight.
They set impossibly highstandards, inevitably fall
short, and give up entirely.
Instead, think in terms ofprogress, not perfection.
(11:15):
If you plan to meal prep butonly manage to wash some
vegetables, that's stillprogress.
Celebrate these wins instead offocusing on what you didn't do.
The second obstacle is tryingto change too much at once.
Your brain has limited capacityfor managing change.
Instead, focus on habitstacking, attaching a new small
habit to an existing routine.
(11:37):
After you brush your teeth, dotwo minutes of deep breathing.
After you pour your coffee,write down one thing you're
grateful for.
The third obstacle is lack ofsocial support.
Change is hard when you'redoing it alone.
This is where finding yourtribe becomes crucial.
Seek out people who share yourvalues and goals, even if it's
just an online community or oneaccountability partner.
(12:00):
Let me share with you one ofthe most powerful concepts I've
learned about creating lastingchange.
The importance of systems overgoals.
Goals are important for settingdirection, but systems are what
actually get you there.
For example, instead of justsetting a goal to lose 20
pounds, create a system aroundplanning and preparing healthy
(12:20):
meals.
Instead of just wanting to bemore active, create a system
where you lay out your workoutclothes the night before and
schedule movement like any otherimportant appointment.
Here's what an effective systemlooks like.
It's specific, it's realisticfor your current lifestyle, and
it has built-in flexibility.
A rigid system might be I willmeal prep every Sunday for two
(12:43):
hours and eat only home cookedmeals.
A flexible system might be, Iwill spend time each week
planning my meals and havehealthy backup options available
for busy days.
The second system acknowledgesthat life happens and builds in
contingencies.
One strategy I love is thetwo-day rule.
Never allow yourself to go morethan two days without doing a
(13:05):
habit you're trying toestablish.
This gives you flexibilitywhile maintaining momentum.
Life is going to happen.
You'll get sick, work will getcrazy, family emergencies will
arise.
The two-day rule prevents theseinevitable disruptions from
derailing your entire progress.
So where do you start?
I recommend choosing just onepillar to focus on for the next
(13:26):
two weeks.
Maybe it's drinking more water,taking a 10-minute walk after
lunch, going to bed 30 minutesearlier, practicing five minutes
of deep breathing, or calling afriend you haven't spoken to in
a while.
Start small, be consistent, andbuild from there.
Remember, this isn't aboutperfection.
It's about progress.
Every small step you take is aninvestment in your future self.
(13:48):
The Thrive Blueprint isn't justabout living longer, it's about
living better.
It's about waking up each daywith energy and enthusiasm.
It's about having the physicaland mental capacity to pursue
your dreams, serve others, andenjoy all the beautiful moments
life has to offer.
You have everything you need tostart building these pillars in
your life right now.
(14:08):
The question isn't whether youcan do it.
The question is, are you readyto commit to becoming the
healthiest, happiest version ofyourself?
Here's my challenge for you.
Before you go to sleep tonight,choose one small action from
today's episode that you'llcommit to doing tomorrow.
Write it down.
Make it specific andachievable.
(14:28):
Maybe it's drinking an extraglass of water with breakfast,
taking a five minute walk atlunch, going to bed 15 minutes
earlier, doing three deepbreaths when you feel stressed,
or texting a friend you haven'ttalked to in a while.
Just one small thing, then doit.
And then do it again the nextday, and the day after that.
Don't worry about beingperfect.
(14:50):
Don't worry about doingeverything at once.
Just focus on that one smallhabit until it becomes
automatic.
Then and only then add anothersmall habit.
This is how lastingtransformation happens, not
through dramatic overhauls, butthrough small, consistent
actions compounded over time.
Remember, every expert was oncea beginner.
(15:11):
Every person you admire fortheir health and vitality
started exactly where you areright now.
The only difference is theystarted.
They took that first step, thenanother, then another.
You have that same capabilitywithin you.
You have that same potentialfor transformation.
The only question is, what willyour first step be?
Thank you for joining me todayon the Thrive Blueprint.
(15:33):
I hope this episode has givenyou both inspiration and
practical tools to strengthenyour five pillars of wellness.
Remember, I'm here to supportyou on this journey.
So if you found value intoday's episode, please share it
with someone who could benefitfrom hearing this message.
Until next time, keep thriving,keep growing, and remember,
your best life is waiting foryou to claim it.
(15:54):
Thank you for joining me onthis episode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
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'd enjoyed today'sepisode, I'd love for you to
share it with your friends andfamily.
And if you're feeling generous,consider donating at the link
(16:16):
provided in the description.
Your support helps us to keepbringing you the core cast every
week, packed with valuableinsights and expert advice.
For more resources, tips, andupdates, don't forget to visit
our website at www.kore-fit.comand follow us on Instagram at
KoreFitnessAZ.
Join our community and let'scontinue this journey together.
(16:39):
Until next time, stay healthy,stay happy, and keep striving
for your best self.
This is Kris Harris signing offfrom the Kore Kast, and I'll
see you next week.
Welcome back to season five of the Corecast.
I'm Kris Harris, and we'rediving deeper than ever into the
core ideas that shapeeverything around us.
This season, we're exploringthe essential questions, the
breakthrough discoveries, andthe game-changing conversations
that matter most.
From science and technology tophilosophy and culture, we get
(00:31):
straight to the heart of what'sdriving our world forward.
Season five is going to blowyour mind, so let's get started.
Welcome to the ThriveBlueprint, the podcast that
empowers you to unlock yourfullest potential through whole
body wellness.
I'm your host, Kris Harris, andtoday we're diving deep into
something that can trulytransform your life, the five
(00:52):
foundational pillars thatsupport not just your physical
health, but your mental clarity,emotional resilience, and
overall vitality.
Whether you're just startingyour wellness journey or looking
to level up what you're alreadydoing, today's episode is
designed to give you a clear,actionable roadmap to thriving
in every area of your life.
Here's what I know to be true.
(01:13):
Wellness isn't just abouthitting the gym a few times a
week or eating a salad forlunch.
Real, sustainable wellness isbuilt on five interconnected
pillars that support each otherlike the foundation of a strong
house.
When one pillar is weak, theothers have to work harder to
compensate.
But when all five are solid,that's when the magic happens.
That's when you experience whatI call the Thrive Blueprint, a
(01:37):
life where you feel energized,focused, resilient, and truly
alive.
So let's explore these fivepillars together and I'll share
practical strategies you canstart implementing today.
Pillar number one is nutrition.
And I want to start by sayingthis isn't about perfection or
restrictive dieting.
It's about fueling your bodywith intention.
(01:57):
Think of your body as a highperformance vehicle.
You wouldn't put cheap gas in aFerrari, right?
Your body deserves premium fueltoo.
Start with the 80-20 rule.
Aim for nutrient dense, wholefoods 80% of the time, and allow
yourself flexibility for theother 20%.
Focus on eating a rainbow ofcolors, dark leafy greens,
(02:18):
vibrant berries, orange sweetpotatoes, purple cabbage.
Each color represents differentnutrients your body craves.
Let me share a quick example.
I had a client, Sarah, who wasalways exhausted with afternoon
energy crashes and brain fog.
We made simple swaps, replacedprocessed protein bars with
homemade energy balls made withdates, nuts, and seeds, switched
(02:42):
processed smoothie powders forwhole fruits and vegetables,
added healthy fats like avocadoand olive oil to her salads.
Within two weeks, her energylevels were completely
transformed.
That's the power of real wholefood nutrition.
Here's a simple strategy thatworks.
Prepare your kitchen forsuccess.
Spend 20 minutes each weekwashing and chopping vegetables,
(03:04):
portioning out healthy snacks,and having nutrient-rich options
readily available.
When you're hungry and tiredafter a long day, you'll reach
for what's convenient.
Make the healthy choice theconvenient choice.
Also, don't forget abouthydration.
Your body is roughly 60% water,and proper hydration affects
everything from your energylevels to your skin health to
(03:26):
your ability to think clearly.
Aim for half your body weightin ounces of water daily and add
a pinch of sea salt orelectrolytes if you're active.
The second pillar is movement,and this goes far beyond
traditional exercise.
Your body was designed to movein diverse ways throughout the
day, not just during a one-hourgym session.
I'm talking about whatresearchers call movement
(03:48):
snacks, brief bursts of activitythat add up to significant
health benefits.
Take the stairs instead of theelevator, park further away from
the store entrance, do somestretches while watching TV,
dance while cooking dinner.
These micro movements mattermore than you might think.
They improve circulation, boostmetabolism, and help counteract
(04:10):
the negative effects ofprolonged sitting.
Of course, structured exerciseis important too, but here's the
key.
Find movement that you actuallyenjoy.
If you hate running, don'tforce yourself to run.
Try hiking, swimming, dancing,rock climbing, martial arts, or
strength training.
The best workout is the oneyou'll actually do consistently.
(04:31):
Aim for at least 150 minutes ofmoderate activity per week.
That's just over 20 minutes aday.
And remember, consistency beatsintensity every time.
Here's something fascinatingfrom the research.
People who engage in regularphysical activity have
significantly lower risks ofdepression, anxiety, and
(04:51):
cognitive decline.
Exercise literally changes yourbrain chemistry, increasing
mood-boosting neurotransmittersand stimulating BDNF,
brain-derived neurotrophicfactor, which is like fertilizer
for your brain cells.
This is why you feel so goodafter a workout.
Strength training is oftenoverlooked but incredibly
(05:12):
important.
It builds bone density,improves metabolic health,
enhances balance andcoordination, and maintains
independence as you age.
You don't need a gym.
Bodyweight exercises likepush-ups, squats, and planks are
incredibly effective.
Start with two sessions perweek.
Now let's talk about pillarnumber three, sleep.
(05:32):
This is where your body doesits most important repair and
restoration work.
During quality sleep, yourbrain literally cleans house,
flushing out toxins that buildup during the day.
Your muscles recover, yourimmune system strengthens, and
your hormones rebalance.
Yet so many of us treat sleeplike a luxury rather than the
biological necessity it is.
(05:54):
If you're trying to build ahealthy life on poor sleep, it's
like trying to build a house onquicksand.
Everything else becomesexponentially harder.
Here's how to optimize yoursleep.
First, consistency is key.
Try to go to bed and wake up atthe same time every day, even
on weekends.
Your body thrives on routine.
Second, create a sleepsanctuary.
(06:17):
Keep your bedroom cool, dark,and quiet.
Invest in blackout curtains oran eye mask.
Use earplugs or a white noisemachine if needed.
Third, establish a wind-downroutine that signals to your
body it's time to sleep.
This might include reading,gentle stretching, meditation,
or taking a warm bath.
And here's a big one.
(06:38):
Put away the screens at leastone hour before bed.
The blue light from phones,tablets, and TVs interferes with
your body's natural melatoninproduction.
During quality sleep, yourbrain literally cleans house,
flushing out toxins andprocessing memories.
Your body releases growthhormone for tissue repair and
(06:58):
muscle building.
Keep your bedroom temperaturebetween 60 and 67 degrees, and
avoid large meals within threehours of bedtime.
If you can't fall asleep within20 minutes, get up and do a
quiet activity until you feelsleepy.
The fourth pillar is stressmanagement, and this might be
the most crucial one in ourmodern world.
Chronic stress is linked tovirtually every major health
(07:20):
issue heart disease, diabetes,depression, autoimmune
disorders, and even acceleratedaging.
But here's what's empowering.
While you can't always controlwhat happens to you, you can
absolutely control how yourespond to it.
Stress management isn't abouteliminating all stress from your
life.
(07:40):
That's impossible and actuallynot healthy.
It's about building yourresilience and developing
healthy coping mechanisms.
Start with breath work.
It's free, it's alwaysavailable, and it works
immediately.
When you feel stress building,try the 478 technique.
Breathe in for four counts,hold for seven, exhale for
(08:01):
eight.
This activates yourparasympathetic nervous system
and literally changes yourstress response.
Mindfulness and meditation arealso incredibly powerful.
Even just 10 minutes a day canrewire your brain for greater
calm and clarity.
Other effective techniquesinclude progressive muscle
relaxation, tensing andreleasing muscle groups from
(08:22):
toes to head, and gratitudejournaling.
Write down three things you'regrateful for each day to rewire
your brain for positivity.
Practice cognitive reframing byquestioning negative automatic
thoughts and looking foralternative perspectives.
And don't underestimate natureexposure.
Just 20 minutes outdoors cansignificantly reduce cortisol
(08:43):
levels.
Finally, boundaries aren'tselfish.
They're essential forprotecting your energy and
maintaining your well-being.
The fifth and final pillar iscommunity and connection.
Humans are wired forconnection.
It's not just nice to have,it's essential for our health
and longevity.
Studies show that socialisolation can be as harmful to
your health as smoking 15cigarettes a day.
(09:05):
On the flip side, strong socialconnections can boost your
immune system, reduceinflammation, improve mental
health, and even help you livelonger.
But quality matters more thanquantity.
It's better to have a few deep,meaningful relationships than
dozens of superficial ones.
How do you build and nurturethese connections?
Start by being intentionalabout your relationships.
(09:27):
Schedule regular check-ins withfriends and family.
Put down your phone when you'respending time with others.
Be fully present.
Join communities based on yourinterests, whether that's a
hiking group, book club,volunteer organization, or
fitness class.
These shared activities createnatural bonding opportunities.
When we connect meaningfully,our brains release oxytocin,
(09:49):
which reduces cortisol andlowers blood pressure.
Quality matters more thanquantity.
It's better to have a few deep,supportive relationships than
many superficial ones.
If you're struggling withloneliness, start small.
Smile at your barista, reachout to one person per week, or
volunteer for a cause you careabout.
Be the friend you want to have.
(10:10):
Remember birthdays, check induring difficult times, and
celebrate others' successesgenuinely.
Connection is a skill thatimproves with practice.
Now here's the beautiful thingabout these five pillars.
They're all interconnected.
When you improve yournutrition, you have more energy
for movement.
When you prioritize sleep,you're better equipped to handle
(10:30):
stress.
When you manage stresseffectively, you sleep better
and make better food choices.
When you have strong socialconnections, you're more
motivated to take care ofyourself.
It's a positive upward spiralthat builds momentum over time.
Now I want to address somethingcrucial.
The obstacles that keep us fromimplementing what we know is
(10:51):
good for us.
Information alone isn't enough.
The gap between knowing anddoing is where most people get
stuck.
The first obstacle isperfectionism.
So many people think they needto overhaul their entire life
overnight.
They set impossibly highstandards, inevitably fall
short, and give up entirely.
Instead, think in terms ofprogress, not perfection.
(11:15):
If you plan to meal prep butonly manage to wash some
vegetables, that's stillprogress.
Celebrate these wins instead offocusing on what you didn't do.
The second obstacle is tryingto change too much at once.
Your brain has limited capacityfor managing change.
Instead, focus on habitstacking, attaching a new small
habit to an existing routine.
(11:37):
After you brush your teeth, dotwo minutes of deep breathing.
After you pour your coffee,write down one thing you're
grateful for.
The third obstacle is lack ofsocial support.
Change is hard when you'redoing it alone.
This is where finding yourtribe becomes crucial.
Seek out people who share yourvalues and goals, even if it's
just an online community or oneaccountability partner.
(12:00):
Let me share with you one ofthe most powerful concepts I've
learned about creating lastingchange.
The importance of systems overgoals.
Goals are important for settingdirection, but systems are what
actually get you there.
For example, instead of justsetting a goal to lose 20
pounds, create a system aroundplanning and preparing healthy
(12:20):
meals.
Instead of just wanting to bemore active, create a system
where you lay out your workoutclothes the night before and
schedule movement like any otherimportant appointment.
Here's what an effective systemlooks like.
It's specific, it's realisticfor your current lifestyle, and
it has built-in flexibility.
A rigid system might be I willmeal prep every Sunday for two
(12:43):
hours and eat only home cookedmeals.
A flexible system might be, Iwill spend time each week
planning my meals and havehealthy backup options available
for busy days.
The second system acknowledgesthat life happens and builds in
contingencies.
One strategy I love is thetwo-day rule.
Never allow yourself to go morethan two days without doing a
(13:05):
habit you're trying toestablish.
This gives you flexibilitywhile maintaining momentum.
Life is going to happen.
You'll get sick, work will getcrazy, family emergencies will
arise.
The two-day rule prevents theseinevitable disruptions from
derailing your entire progress.
So where do you start?
I recommend choosing just onepillar to focus on for the next
(13:26):
two weeks.
Maybe it's drinking more water,taking a 10-minute walk after
lunch, going to bed 30 minutesearlier, practicing five minutes
of deep breathing, or calling afriend you haven't spoken to in
a while.
Start small, be consistent, andbuild from there.
Remember, this isn't aboutperfection.
It's about progress.
Every small step you take is aninvestment in your future self.
(13:48):
The Thrive Blueprint isn't justabout living longer, it's about
living better.
It's about waking up each daywith energy and enthusiasm.
It's about having the physicaland mental capacity to pursue
your dreams, serve others, andenjoy all the beautiful moments
life has to offer.
You have everything you need tostart building these pillars in
your life right now.
(14:08):
The question isn't whether youcan do it.
The question is, are you readyto commit to becoming the
healthiest, happiest version ofyourself?
Here's my challenge for you.
Before you go to sleep tonight,choose one small action from
today's episode that you'llcommit to doing tomorrow.
Write it down.
Make it specific andachievable.
(14:28):
Maybe it's drinking an extraglass of water with breakfast,
taking a five minute walk atlunch, going to bed 15 minutes
earlier, doing three deepbreaths when you feel stressed,
or texting a friend you haven'ttalked to in a while.
Just one small thing, then doit.
And then do it again the nextday, and the day after that.
Don't worry about beingperfect.
(14:50):
Don't worry about doingeverything at once.
Just focus on that one smallhabit until it becomes
automatic.
Then and only then add anothersmall habit.
This is how lastingtransformation happens, not
through dramatic overhauls, butthrough small, consistent
actions compounded over time.
Remember, every expert was oncea beginner.
(15:11):
Every person you admire fortheir health and vitality
started exactly where you areright now.
The only difference is theystarted.
They took that first step, thenanother, then another.
You have that same capabilitywithin you.
You have that same potentialfor transformation.
The only question is, what willyour first step be?
Thank you for joining me todayon the Thrive Blueprint.
(15:33):
I hope this episode has givenyou both inspiration and
practical tools to strengthenyour five pillars of wellness.
Remember, I'm here to supportyou on this journey.
So if you found value intoday's episode, please share it
with someone who could benefitfrom hearing this message.
Until next time, keep thriving,keep growing, and remember,
your best life is waiting foryou to claim it.
(15:54):
Thank you for joining me onthis episode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
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'd enjoyed today'sepisode, I'd love for you to
share it with your friends andfamily.
And if you're feeling generous,consider donating at the link
(16:16):
provided in the description.
Your support helps us to keepbringing you the core cast every
week, packed with valuableinsights and expert advice.
For more resources, tips, andupdates, don't forget to visit
our website at www.kore-fit.comand follow us on Instagram at
KoreFitnessAZ.
Join our community and let'scontinue this journey together.
(16:39):
Until next time, stay healthy,stay happy, and keep striving
for your best self.
This is Kris Harris signing offfrom the Kore Kast, and I'll
see you next week.
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