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
Healing in Motion: Why Movement Changes More Than Your Body
We explore how movement reshapes the mind, builds self-trust, and reconnects you with your body’s wisdom. Science, stories, and a guided practice show why intention and consistency—not intensity—unlock healing and growth.
• reframing exercise beyond aesthetics toward agency
• Sarah’s story of confidence and identity change
• brain chemistry and BDNF-driven neuroplasticity
• movement as a tool for control and resilience
• nervous system regulation and mindful presence
• Marcus’s rock climbing and rebuilding trust
• somatic approaches for trauma and emotion release
• debunking intensity myths and widening access
• choosing modalities by desired feeling state
• practical starting steps and consistent habits
• guided mindful movement sequence for listeners
• closing resources and community support
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For more resources, tips, and updates, don't forget to visit our website at www.kore-fit.com and follow us on Instagram at KoreFitnessAZ
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Welcome back to season five of the KoreKast. I'm Kris Harris, and we're diving deeper than ever into the core ideas that shape everything around us. This season, we're exploring the essential questions, the breakthrough discoveries, and the game-changing conversations that matter most. From science and technology to philosophy and culture, we get straight to the heart of what's driving our world forward. Season five is going to blow your mind. Welcome to Healing in Motion. I'm your host, Kris Harris. Today we're diving deep into something that might completely change how you think about exercise, movement, and your own potential for transformation. We're talking about why movement changes so much more than just your body. You know, when most people think about working out or being active, they're focused on the physical outcomes. Losing weight, building muscle, getting stronger, improving cardiovascular health. And don't get me wrong, those benefits are incredible and absolutely worth pursuing. But what if I told you that the most profound changes happening when you move your body aren't the ones you can see in the mirror? What if the real magic is happening in your mind, your emotions, your sense of self-worth, and your entire relationship with life itself? That's what we're exploring today. The hidden transformative power of movement that goes far beyond the physical realm. Let me start with a story that really opened my eyes to this concept. About five years ago, I was working with a client named Sarah. Sarah came to me because she wanted to lose 30 pounds for her wedding. Pretty standard request, right? We started with a basic fitness routine. Nothing too intense, just consistent movement three times a week. But after about six weeks, something interesting happened. Sarah stopped talking about the weight. Instead, she started telling me about how she was sleeping better, how she'd found the courage to have a difficult conversation with her boss, and how she felt more confident speaking up in meetings. She said, and I'll never forget this. Chris, I feel like I'm becoming the person I was always meant to be. Now Sarah did lose the weight she wanted. But what fascinated me was that the physical transformation seemed almost secondary to this deeper, more fundamental shift in who she was becoming. That's when I realized we needed to have a bigger conversation about what movement really does for us as human beings. Let's talk about the science first, because understanding what's happening in your brain and body when you move is absolutely fascinating. When you engage in physical activity, whether that's the intense workout, a peaceful walk, or even just stretching, your body releases what researchers often call the feel-good chemicals. We've got endorphins, which are your body's natural painkillers and mood elevators. There's dopamine, which is crucial for motivation and reward processing, serotonin, which regulates mood and promotes feelings of well-being, and norepinephrine, which helps you focus and feel alert. But here's what's really remarkable. These aren't just temporary chemical boosts that fade after an hour or two. Regular movement actually changes the structure of your brain. It increases the production of BDNF, brain-derived neurotrophic factor, which is like fertilizer for your brain cells. It literally helps your brain grow new neurons and strengthen the connections between them. This is called neuroplasticity, and it means your brain becomes more resilient, more adaptable, and better equipped to handle stress and challenges. But the mental health benefits go even deeper than brain chemistry. Movement provides something that's absolutely essential for psychological well-being, a sense of agency and control. Think about it. When you're dealing with anxiety, depression, or just the overwhelming stress of modern life, you often feel powerless. Like things are happening to you rather than feeling like you have any control over your circumstances. Movement changes that dynamic completely. Every time you choose to move your body, you're making an active decision to change your state. You're proving to yourself that you have the power to influence how you feel, both physically and emotionally. It's a form of self-efficacy that builds with every workout, every walk, every time you stretch or dance or play. This sense of control and empowerment spills over into other areas of your life. People who exercise regularly often report feeling more confident in their careers, more capable of handling relationship challenges, and more optimistic about their future. It's because movement teaches you that you are not a victim of your circumstances. You are an active participant in creating your experience. Now let's move beyond the mental and emotional benefits and talk about something that might sound a little more abstract, but is equally important, the spiritual and energetic aspects of movement. And before you think I'm getting too woo-woo on you, hear me out. When I say spiritual, I'm not necessarily talking about religion, although movement can absolutely be a spiritual practice if that's meaningful to you. I'm talking about that sense of connection, connection to your body, to your breath, to the present moment, and to something larger than yourself. Have you ever experienced that feeling during a run where you suddenly feel completely connected to everything around you? Or that moment in yoga when your mind goes completely quiet and you feel this deep sense of peace. That's not just in your imagination, that's your nervous system shifting into a state of harmony and balance. Movement, especially mindful movement, activates your parasympathetic nervous system, your rest and digest response. This is the opposite of the chronic stress state that so many of us live in. It's in this state that healing happens, creativity flows, and you feel most like yourself. Let me share another story that really illustrates this point. I have a friend named Marcus who went through a really difficult divorce about three years ago. He was dealing with depression, anxiety, and what he described as feeling completely disconnected from himself. His therapist suggested he try some form of physical activity as part of his healing process. Marcus had never been particularly athletic, but he decided to try rock climbing. Now you might think rock climbing is all about physical strength and technique, but Marcus discovered something completely different. He found that when he was on the wall, completely focused on the next hold, the next movement, his mind couldn't wander to his problems. He was forced to be completely present. But more than that, he started to rebuild trust. Trust in his body, trust in his ability to problem solve, trust in his capacity to face fear and move through it. Each time he completed a route, especially a challenging one, he proved to himself that he was capable of more than he thought. That confidence and self-trust began to show up in every other area of his life. Marcus told me that rock climbing didn't just help him get through his divorce, it helped him discover who he really was underneath all the roles and expectations he'd been carrying around for years. Here's something else that's really important to understand. Movement can be a powerful tool for processing and releasing trauma and stuck emotions. Our bodies hold on to experiences, sometimes for years or even decades. Trauma gets stored in our nervous system, in our muscles, in our posture and breathing patterns. Traditional talk therapy is incredibly valuable, but sometimes we need to engage the body to fully heal and integrate our experiences. This is why practices like trauma-informed yoga, dance therapy, and martial arts can be so transformative for people dealing with PTSD, anxiety, depression, and other mental health challenges. When you move your body in conscious, intentional ways, you're literally helping to discharge stored tension and stress. You're teaching your nervous system that you're safe, that you can handle challenges, and that you have the resources to cope with whatever comes your way. I've seen people break through decades of anxiety through consistent movement practices. I've watched individuals who struggled with depression find their way back to joy through dance. I've worked with people who felt completely disconnected from their bodies learn to trust themselves again through strength training. Now I want to address something that I think holds a lot of people back from experiencing these deeper benefits of movement. There's this idea that you have to be working out intensely, sweating buckets, and pushing yourself to your absolute limits to get any real benefit. That you need to be training for a marathon or deadlifting twice your body weight or doing some extreme fitness program. That's simply not true. The healing power of movement is available to everyone, regardless of your current fitness level, age, physical limitations, or past experience with exercise. A gentle 20-minute walk in nature can shift your entire nervous system. Stretching for 10 minutes while focusing on your breath can help process stress and emotion. Dancing in your living room to your favorite song can reconnect you with joy and playfulness. Gardening, cleaning your house, playing with your kids or pets, all of these are forms of movement that can be deeply healing and transformative. The key is intentionality and consistency, not intensity. When you approach movement as a practice of self-care rather than self-punishment, when you see it as a way to connect with yourself rather than a way to fix what's wrong with you, everything changes. So how do you start tapping into this transformative power of movement? First, I want you to shift your mindset from working out to moving with purpose. Ask yourself, how do I want to feel? Do you want to feel more grounded and centered? Try yoga or tai chi? Do you want to feel more energized and alive? Try dancing or hiking? Do you want to feel stronger and more confident? Try strength training or martial arts. Start where you are, not where you think you should be. If you've been sedentary for a while, start with five or ten minutes a day. If you're already active but haven't been thinking about the mental and emotional benefits, start bringing more awareness to how different types of movement make you feel. Pay attention to your body's wisdom. Notice which activities make you feel more like yourself and which ones drain your energy. Notice how your mood, your sleep, your relationships, and your overall sense of well-being change as you develop a consistent movement practice. And please, please be patient with yourself. This isn't about perfection or achieving some ideal. This is about remembering that you are a whole person, mind, body, and spirit, and that caring for one aspect of yourself inevitably benefits all the others. Let's explore some specific types of movement and their unique transformative qualities. Different forms of movement can unlock different aspects of healing and growth. Walking, especially in nature, has been shown to reduce cortisol levels, improve creative thinking, and activate what researchers call soft fascination, allowing your mind to rest and restore. There's a reason many great thinkers did their best thinking while walking. Swimming offers weightlessness and rhythmic breathing that can be profoundly meditative, especially for people dealing with chronic pain. Many describe it as returning to a womb-like state of safety and peace. Strength training builds more than muscle. It builds self-trust. Every time you lift a weight that once felt impossible, you're proving to yourself that you can become stronger than you were yesterday. Yoga and tai chi integrate breath, movement, and mindfulness in ways that help regulate your nervous system. These practices teach you that you can remain calm and centered even when life gets challenging. Dancing reconnects you with joy, creativity, and self-expression. It reminds you that your body isn't just a vehicle for productivity, it's also a source of pleasure and connection. Before we wrap up, I want to leave you with this thought. Your body is not your enemy. It's not something that needs to be controlled or punished. Your body is your partner in this life, your ally in creating the experiences you want to have. When you move your body with love, respect, and intention, you're not just improving your physical health. You're developing a deeper relationship with yourself. You're building resilience, confidence, and inner strength that will serve you in every area of your life. Movement is medicine, it's therapy, it's meditation, it's a pathway to discovering who you really are beneath all the layers of stress and conditioning. It's a way to come home to yourself over and over again. So I encourage you, find a way to move that brings you joy. Start small, be consistent, pay attention to how you feel, not just physically, but emotionally and mentally as well. Trust the process and trust yourself. Thank you for joining me today on Healing in Motion. Until next time, keep moving, keep growing, and remember, every step you take is a step toward becoming more fully yourself. Now I want to offer you a practical experience right here. Let's do a simple mindful movement exercise that demonstrates everything we've been talking about. First, notice how you're feeling right now. What's your energy level? What emotions are present? Just observe without judgment. Now place one hand on your chest and one on your belly. Take a slow deep breath in through your nose, allowing your belly to expand. Exhale slowly through your mouth. Do this two more times, focusing on the sensation of breath. Next, roll your shoulders backward three times slowly, paying attention to any tension. Now roll them forward three times. Gently turn your head to the right, pause, then to the left. Do this twice in each direction, noticing any tight spots. Now, reach your arms up overhead and take a deep breath in. As you exhale, slowly lower your arms and release any stress you've been holding. Do this two more times. Finally, notice how you feel now compared to when we started. Any shifts in your energy? Your mood? This is the power of mindful movement. Simple, accessible, and immediately transformative. What you just experienced is proof that you don't need a gym membership or special equipment to access the healing power of movement. You just need intention, awareness, and willingness to connect with your body. Thank you for joining me on this episode of the KoreKast. 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'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. Your support helps us to keep bringing you the core cast every week, packed with valuable insights and expert advice. For more resources, tips, and updates, don't forget to visit our website at www.kore-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 KoreKast, and I'll see you next week.
