Kore Kast
Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...
Kore Kast
From Mat to Mountain: The Pilates-Hiking Connection
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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.
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Welcome back to the Kore Kast
Kris Harris:. I'm your host, Kris Harris, and I'm thrilled to kick off season four of our journey together through the vibrant world of health and wellness. Whether you're a fitness fanatic, a Pilates enthusiast or someone just beginning to explore your wellness journey, you're in the right place. In this season, we're going to dive deep into a wide array of topics that matter, everything from the latest in Pilates techniques and fitness trends to essential mental health insights and holistic wellness practices. With nearly two decades of experience as a certified personal trainer, pilates instructor and health coach, I'm here to share expert tips, inspiring stories and practical advice to help you live your healthiest, happiest life. It's time to unlock your true potential. Welcome to Season 4. Hey everyone and welcome to Kore Kast. I'm Kris and I'm Troy, and we are so excited to delve into another episode with you guys.
Troy "Java" Andresen:Yeah, today we're going to explore something super cool and it's a topic that's near and dear to both of us. Actually, it's the connection between Pilates and hiking, that's right.
Kris Harris:We're calling this episode Matt to Mountain and we're going to break down how Pilates can seriously up your hiking game.
Troy "Java" Andresen:So, chris, how did you first get into Pilates?
Kris Harris:Oh man, it was kind of a roundabout way, actually. I was dealing with some persistent back pain, you know from sitting at a desk all day, and a friend suggested I try Pilates. I was skeptical at first, I thought it was like just stretching, but wow, was I wrong. The core engagement was intense and I started feeling a difference, like almost immediately. How about you, troy? What's your Pilates origin story?
Troy "Java" Andresen:Haha, mine's a little less therapeutic. I started Pilates to impress someone. I'm not gonna lie. Laughs, oh really, yeah. Yeah, there was this Pilates instructor and I thought, hey, that looks interesting and figured it'd be a good way to, you know, strike up a conversation. But jokes on me. I ended up falling in love with it. The strength and control you gain is just incredible Totally and hiking.
Kris Harris:Were you always into the outdoorsy stuff?
Troy "Java" Andresen:You know, growing up in a small town, it was my life and having the beautiful Matt Graham at my doorstep made hiking and camping a way of L. I remember my first big hike. I was so out of breath and my legs were burning, but the view from the top, Unforgettable. What about you? Any memorable hiking moments?
Kris Harris:hiking moments. Oh, not many, but one that sticks out is when I hiked the Arizona Trail for a section. It was physically demanding, like, seriously, but also just spiritually incredible Seeing the trail and all its beauty Seriously a bucket list moment.
Troy "Java" Andresen:Okay. So, chris, let's dive into the real meat of this right the core connection. Why is core strength so crucial, not just in Pilates, but also for hiking?
Kris Harris:Yes, okay. So core strength and stability. I mean it's everything right. In Pilates, you're constantly engaging your core. I mean every single movement stems from that powerhouse and that translates directly to improved posture, balance and, heck, even power when you're out on the trails.
Troy "Java" Andresen:Absolutely. I mean, think about it. When you're hiking, you're navigating uneven terrain. Right. You're constantly adjusting your balance. Your core is what keeps you upright, prevents you from, you know, toppling over. It's the unsung hero of every hike.
Kris Harris:Seriously, and it's not just about having a six-pack right. It's about the deep core muscles, the transverse abdominis, the obliques, the multifitis, all those guys working together to stabilize your spine and pelvis.
Troy "Java" Andresen:Right, and Pilates is amazing at targeting those deeper muscles that you might not even realize you have. I mean, I know, before Pilates I really had no idea.
Kris Harris:Oh, me neither. And when your core is strong, it protects your back too. How many hikers do you know who complain about lower back pain?
Troy "Java" Andresen:Too many. It's almost a badge of honor which it shouldn't be.
Kris Harris:Exactly, but a strong core helps to maintain proper alignment, absorb impact and prevent those nagging injuries. So true.
Troy "Java" Andresen:So what are some specific Pilates exercises that really target those hiking muscles? I mean, what should people focus on?
Kris Harris:Oh man, so many. Planks are a classic, of course, great for overall core stability. Bridges are fantastic for glute activation, which is crucial for hiking uphill, and then things like roll-ups and teasers really challenge your core strength and control.
Troy "Java" Andresen:Okay, so with the planks, I know a lot of people struggle to maintain proper form. So what do you think? What should people really focus on when they're doing planks to get the most benefit and avoid injury?
Kris Harris:Yeah, that's so true. So you really want to focus on keeping a straight line from head to heels right, engaging your abs, squeezing your glutes and pressing away from the floor. It's so much more than just holding the position. It's about active engagement.
Troy "Java" Andresen:Right, right, active engagement. I like that. And what about breathing during these exercises? Does that play a role in core activation?
Kris Harris:Oh, absolutely. Breathing is key. In Pilates. You want to exhale as you engage 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 talked about core strength, but what about, like breathing? I mean, I know it sounds basic, but how does proper breathing, especially what we learn in Pilates, help us on the trail?
Troy "Java" Andresen:You know, chris, it's funny because you're right, it does sound basic, but it's absolutely fundamental. I mean, think about it Hiking, especially uphill, it's an endurance sport, right, and breathing is what fuels our muscles, exactly.
Kris Harris:Right, and breathing is what fuels our muscles Exactly, and in Pilates we're taught to breathe deeply and efficiently, you know, using our diaphragm, filling our lungs completely, and that translates directly to improved stamina and reduced fatigue when we're hiking.
Troy "Java" Andresen:Absolutely. I think a lot of people, especially when they're pushing themselves on a tough hike, they tend to hold their breath or they take, take these shallow, rapid breaths and that, just you know it, depletes your energy levels so quickly.
Kris Harris:Oh, totally. It's like you're starving your muscles of oxygen. But when you're breathing deeply and rhythmically, you're delivering that oxygen where it needs to go, keeping your muscles fueled and preventing that dreaded fatigue.
Troy "Java" Andresen:So is there a particular breathing technique that you find particularly helpful, maybe something that you learned in Pilates that you apply to hiking?
Kris Harris:Yeah, so I mean, there's a few, but one that I find really effective is the lateral breathing technique. It's where you focus on expanding your rib cage as you inhale, rather than just breathing into your belly.
Troy "Java" Andresen:Okay, so how does that work exactly? Can you like kind of walk us through it?
Kris Harris:Yeah, totally so. You place your hands on your rib cage right and as you inhale you feel your ribs expanding outwards to the sides, and as you exhale, you gently draw your ribs back in. You're keeping your core engaged throughout the entire process, but the breath is really focused on that lateral expansion, you know.
Troy "Java" Andresen: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 pretty cool. That's actually pretty cool.
Kris Harris: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 sure you're breathing deeply and efficiently and focusing on that lateral expansion.
Troy "Java" Andresen:I'm going to have to try that on my next hike. I mean, I usually just huff and puff my way up the mountain, but this sounds like a much more civilized approach.
Kris Harris:Exactly, and it's not just about physical endurance either. Proper breathing can also help to calm your mind, reduce stress and allow you to be more present and mindful during your hike.
Troy "Java" Andresen:You know that's a great point, chris. I mean, hiking is already such a great way to connect with nature and escape the stresses of daily life, and when you add in mindful breathing, it just takes it to another level. You know, chris, speaking of levels, let's talk about another key element that you know Pilates and hiking share flexibility.
Kris Harris:Oh yeah, definitely. I mean, we've talked about strength and endurance, but flexibility is like crucial for injury prevention, right?
Troy "Java" Andresen:Absolutely. I think a lot of people overlook flexibility, but it's so important for maintaining a full range of motion and reducing the risk of sprains and strains, especially when you're navigating uneven terrain on a hike.
Kris Harris:For sure. I mean, how many times have you, like, almost twisted an ankle on a rocky trail or like felt that little twinge in your hamstring when you're scrambling over a log?
Troy "Java" Andresen:Too many times to count, chris, too many times to count. And I think that's where Pilates comes in right, because it really focuses on improving flexibility and mobility in key areas like your hips, your hamstrings, your ankles, all those areas that are really vulnerable when you're hiking.
Kris Harris:Exactly, and it's not just about being able to touch your toes right. It's about having that functional flexibility that allows you to move freely and efficiently without putting undue stress on your joints and muscles.
Troy "Java" Andresen:So what are some specific stretches or exercises that you find particularly helpful for improving flexibility for hiking?
Kris Harris:Well, I'm a big fan of hamstring stretches, obviously, because tight hamstrings can really limit your range of motion and increase your risk of injury. So things like downward dog and yoga or even just simple seated hamstring stretches can be really beneficial. Also, hip flexor stretches, because tight hip flexors can affect your posture and your gait, which can lead to all sorts of problems when you're hiking. Things like lunges with a hip flexor stretch or even just kneeling hip flexor stretches can be really helpful.
Troy "Java" Andresen:Yeah, those are great ones. I also find that ankle mobility exercises are really important, especially for hiking on uneven terrain. Things like ankle circles or calf stretches can help to improve your ankle stability and reduce your risk of sprains?
Kris Harris:Oh, totally. And don't forget about spinal mobility. I mean, being able to twist and rotate your torso is so important for maintaining balance and navigating tricky spots on the trail. Things like spinal twists or even just gentle side bends can help to improve your spinal mobility.
Troy "Java" Andresen:So it sounds like really a well-rounded Pilates practice can address all of those key areas and help to improve your flexibility and reduce your risk of injury on the trail.
Kris Harris:Exactly, and it's not just about preventing injuries either. I mean, improved flexibility can also enhance your performance, allowing you to move more efficiently and powerfully and ultimately enjoy your hikes even more. Okay, so we've, you know, talked about flexibility and all that good stuff, but how does Pilates actually translate into like tangible benefits on the trail? What are some specific exercises that hikers can incorporate into their routine?
Troy "Java" Andresen:Well, that's a great question, Chris. I think there are several Pilates exercises that are particularly beneficial for hikers, you know, like squats, for example.
Kris Harris:Oh yeah, squats are like essential for building lower body strength and stability right.
Troy "Java" Andresen:Exactly, and in Pilates we really focus on proper form and alignment, which can help to improve your squat technique and reduce your risk of injury. So you know things like making sure your knees are tracking over your toes and engaging your core throughout the movement.
Kris Harris:Right, and you can modify them too right, like start with wall sits if you're a beginner, or add weights if you're more advanced.
Troy "Java" Andresen:Totally. And then there are planks, Chris. Planks are like a full body workout disguised as a core exercise.
Kris Harris: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 for building core strength and stability, which is, like, crucial for maintaining good posture and balance on the trail.
Troy "Java" Andresen:Exactly. And again, it's all about proper form. So making sure your body is in a straight line from head to heels and engaging your core to prevent your hips from sagging.
Kris Harris: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 more advanced.
Troy "Java" Andresen:Absolutely. And then there are bridges, which are great for strengthening your glutes and hamstrings, which are also really important for hiking. Yes, Glutes are like your power source on the uphill right, exactly, and bridges really help to activate those muscles and improve your hip extension, which can make hiking feel a lot easier.
Kris Harris:And again, it's all about proper form, so squeezing your glutes at the top of the movement and keeping your core engaged to prevent your back from arching.
Troy "Java" Andresen:And then we have roll-ups and I know some people hate them, but oh my gosh roll-ups.
Kris Harris:They're like the ultimate core challenge, right.
Troy "Java" Andresen:They are, but they're also amazing for improving spinal mobility and core strength, which can help to prevent back pain and improve your posture while hiking.
Kris Harris:Okay, so how often should people be doing these exercises to actually see a benefit when they're out hiking?
Troy "Java" Andresen:You know, chris, even just incorporating these exercises into your routine two or three times a week can make a big difference. Start with a few repetitions of each exercise and gradually increase the number as you get stronger. Listen to your body and don't push yourself too hard, especially when you're just starting out. So, chris, that's a lot of exercises that we just threw out there. I'm wondering what our listeners think about all of this.
Kris Harris:Yeah, totally so. Let's turn it over to you guys, our amazing listeners what's your experience been with Pilates and hiking? Have you found that Pilates has helped your hiking or vice versa?
Troy "Java" Andresen:Yeah, and what are some of the biggest challenges you faced when either doing Pilates or hiking, you know? Is it finding the time, is it dealing with sore muscles or maybe, just maybe, finding a trail? That's the right level of difficulty.
Kris Harris:Oh, good one, Troy. And what are your favorite Pilates exercises or hiking trails? We'd love to hear all about it. You can share your thoughts with us on social media. Just tag us. Our Corey cast, that's K O R E K A.
Troy "Java" Andresen:S T Awesome. So maybe, chris, while we give folks some time to think about that, uh, what are some like quick tips you'd give to someone who's totally new to either Pilates or hiking?
Kris Harris:Okay. So for Pilates beginners I would say start slow, really focus on learning the basic principles in proper form before you start trying to do all the fancy stuff, and don't be afraid to ask for help from a qualified instructor.
Troy "Java" Andresen:Good one and for hiking beginners.
Kris Harris:Definitely start with shorter, easier trails and gradually work your way up to longer, more challenging ones. And, you know, make sure you have the right gear, like comfortable shoes and plenty of water, and maybe most importantly, tell someone where you're going and when you expect to be back.
Troy "Java" Andresen:Safety first. Always a good call, chris. One thing I will add is to make sure that they take the time to actually enjoy the process. You know like, don't rush into it, because it's not just about the exercise, it's about like connecting with your body and with nature.
Kris Harris:Okay, so, troy, we've talked about all the physical benefits, but what about kind of stepping back and looking at the bigger picture?
Troy "Java" Andresen:Yeah, you mean like how integrating Pilates and hiking can be like a whole holistic approach.
Kris Harris:Exactly. I mean, we're not just talking about stronger muscles and better endurance, it's about well-being, you know, like the whole package.
Troy "Java" Andresen:Totally. I think one of the biggest things for me is the mental aspect. Both Pilates and hiking really force you to be present in the moment.
Kris Harris:Yes, Like with Pilates, you're so focused on your body, your alignment, your breath that you can't really be thinking about all the other stuff that's stressing you out.
Troy "Java" Andresen:Right and hiking. For me anyway, it's kind of the same thing being out in nature, surrounded by trees, the sounds, you know, it's almost meditative.
Kris Harris:It's like both activities encourage mindfulness in their own way.
Troy "Java" Andresen:And that connection with nature, Chris. I think that's huge, Like breathing in the fresh air, feeling the sun on your skin. It's a massive mood booster.
Kris Harris:Oh, absolutely. There's something so grounding about being in nature. It kind of helps you put things into perspective, you know, like your problems suddenly don't seem so big when you're surrounded by mountains.
Troy "Java" Andresen:So true, and I think both Pilates and hiking give you a sense of accomplishment too, whether it's mastering a new Pilates move or reaching the summit of a challenging hike.
Kris Harris:Yes, that feeling of I did it. It's so empowering and it kind of carries over into other aspects of your life too.
Troy "Java" Andresen:For sure. It's like if I can conquer that mountain or hold that plank for another 30 seconds, I can handle whatever else comes my way today. All right, chris. So where do we go from here?
Kris Harris:Well, I think it's time to encourage our listeners to give it a try.
Troy "Java" Andresen:Absolutely so. To all you Kore Kast listeners out there, we want you to try incorporating a little Pilates into your hiking routine or, you know, vice versa.
Kris Harris:Yeah, and then share your experiences with us. We're on all the socials Kore Kast on Insta, Facebook, all that jazz.
Kris Harris:We want to hear about your favorite trails, your go-to Pilates moves, any challenges you face, anything so just to recap, guys, pilates can seriously level up your hiking game by improving your core strength, your flexibility, your breathing, and hiking can enhance your Pilates can seriously level up your hiking game by improving your core strength, your flexibility, your breathing and hiking can enhance your Pilates practice by building endurance, connecting you with nature and giving you that awesome mental boost.
Kris Harris:Exactly, it's a win-win. Thanks for tuning in everyone. We really appreciate you spending your time with us. Thank you for joining me on this episode of the Kore Kast. I hope you're feeling inspired and empowered to take your health and wellness journey to the next level. Remember, every small step counts 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 link provided in the description. Your support helps us to keep bringing you the Kore Kast every week, packed with valuable insights and expert advice. For more resources, tips and updates, don't forget to visit our website at www. k ore-fit. com and follow us on Instagram at korefitnessaz. Join our community and let's continue this journey together. Until next time, stay healthy, stay happy and keep striving for your best self. This is Kris Harris signing off from the Kore Kast and I'll see you next week.
