Is cardio really as painful and monotonous as many people think? On this episode of Behind the Bluff, we challenge the common misconceptions surrounding cardio exercise. Discover why people often avoid it due to its perceived difficulty and sameness, and learn practical strategies for incorporating more cardio into your routine without feeling overwhelmed. From brisk walks to walking meetings, we share tips to help you easily meet the recommended 150 minutes of moderate-intensity exercise per week. Not only will you understand how cardio can significantly improve heart health and longevity, but also you'll be motivated to make it a regular part of your life.

Travel back in time as we trace the evolution of cardio exercise over the past century. We explore the groundbreaking work of Dr. Kenneth Cooper, who pioneered aerobics in the late 1960s, and Jackie Sorensen's creative aerobic dance routines from the 1980s. Learn about the running boom of the 1970s, spurred by Frank Shorter, that made marathons and running clubs mainstream. These historical insights reveal how cardio has grown into a social activity that fosters community and accountability, which can make your workouts more engaging and enjoyable.

Finally, listen to Jeff's inspiring personal fitness journey, from organizing kids' fun runs to competing in marathons and Ironman events. We'll discuss how his focus shifted towards longevity and balancing cardio with strength training, especially after becoming a father. Discover a balanced cardio training plan that includes sustainable zone two training, high-intensity intervals, and steady-state workouts. This episode is packed with motivational insights and practical strategies designed to help you embrace cardio for a healthier, more fulfilling lifestyle. Tune in and transform the way you view cardio exercise!

What if maintaining a golf course was as demanding as training a world-class athlete? This episode of "Behind the Bluff" promises to unravel the intricate artistry of golf course management through the eyes of Chris Johnson, the Director of Agronomy at Palmetto Bluff. With a career spanning over two decades, Chris takes us on a captivating journey from his humble beginnings working on golf courses during high school to his pinnacle role at Palmetto Bluff, including his instrumental influence on the development of the picturesque Crossroads golf course and his unique contributions to fitness classes.

Our conversation with Chris Johnson offers an insightful look into the multifaceted role of a Director of Agronomy. Chris shares the challenges and triumphs of maintaining golf courses, particularly the delicate balance required for perfect putting greens. We'll explore the teamwork and decision-making that goes into preserving the stunning landscapes of Palmetto Bluff, as well as innovative approaches to enhancing common and club spaces. Chris emphasizes the pride and responsibility of stewarding the land for both current and future generations, drawing parallels between turf management and preparing athletes for peak performance.

Beyond the greens, Chris opens up about his philosophy on wellness and the vital support from management that fuels successful projects. Discover the significance of practices like overseeding and aerification, which are crucial to keeping the Village Green in top condition for events and everyday enjoyment. We'll also highlight Chris's meticulous beautification projects, which reflect his deep care for both the environment and the community. This episode is packed with wisdom and passion, perfect for anyone interested in the intricate dance of nature and human ingenuity at Palmetto Bluff.

Curious about how intermittent fasting impacts your daily routine? Join us on Behind the Bluff where we promise to unravel the many facets of this popular eating pattern. With insights from registered dietitian Lindsay Ford, we traverse its historical roots and contemporary relevance. Lindsay breaks down the science, explaining how intermittent fasting affects hormones like insulin, which plays a crucial role in blood sugar regulation and energy utilization. Prepare to gain a comprehensive understanding of how this practice could potentially benefit your health.

Our discussion doesn't stop at the basics. We dig deeper into the hormonal effects of intermittent fasting, including its impacts on insulin, glucagon, and ghrelin levels. Lindsay provides valuable context about how these changes might affect premenopausal women, highlighting both the benefits and potential long-term risks. We emphasize the importance of a balanced and cautious approach, given the mixed evidence surrounding this eating pattern. By the end of our conversation, you'll have a nuanced view of how intermittent fasting could fit into your lifestyle.

Beyond nutrition, we explore the intersection of intermittent fasting and exercise, considering how it influences weight loss, gut health, and muscle maintenance. We also reflect on the power of healthy competition, sharing inspiring stories from recent events at Palmetto Bluff. It's not just about winning; it's about personal growth and team support. Don’t miss this episode packed with practical advice and thought-provoking insights on intermittent fasting, fitness, and overall wellness. Tune in to transform your understanding and approach to health!

Curious about the transformative power of meditation? Join us on Behind the Bluff as we sit down with the incredible Anne-Marie Ciulla, a seasoned yoga and meditation instructor, to uncover the secrets to cultivating a sense of calm and mindfulness in your daily life. We kick off the episode with a soothing five-minute guided meditation where Anne-Marie helps you become aware of your surroundings, focus on your breath, and visualize a calming, warm waterfall easing tension from your body. This session is perfect whether you’re a beginner or an experienced meditator looking to deepen your practice.

Our host, Amory, shares her personal journey of discovering meditation during a chaotic period in her life, offering valuable insights on how to integrate this practice even into the busiest of schedules. We delve into the numerous benefits of regular meditation, from stress reduction and improved sleep to better emotional regulation and heightened self-awareness. Dive into various meditation techniques, including guided versus unguided sessions, and learn how to cultivate specific emotions and manage negative feelings through different styles of meditation.

Discover practical pre-meditation relaxation tips, including the use of binaural beats and essential oils to enhance your practice. Anne-Marie emphasizes the importance of creating a personal ritual to achieve a relaxed state, making your meditation sessions more effective. We also explore the power of gratitude and mindfulness in managing frustration and anger, encouraging you to reflect on the significance of your frustrations and appreciate life. Don’t miss next week’s special episode featuring an inspiring story of grace from two Palmetto Bluff members.

Discover the inspiring career and personal journey of David Miller, a Palmetto Bluff resident and retired COO of the Parts House, who saw the company grow from 18 to 750 employees over an extraordinary 42-year career. David and his wife, Jerry, fell in love with Palmetto Bluff during award trips and chose to retire there, becoming deeply involved in the community, particularly in conservancy efforts like wildlife adventures and alligator tagging. David's story showcases the unique lifestyle and natural beauty of Palmetto Bluff and the enriching activities available to its residents.

Uncover the rich tapestry of David's family history, including his unique connection to Thomas Jefferson and the fascinating military heritage rooted in South Carolina. Starting with an intriguing claim to the Jefferson lineage, David delved into genealogical research, discovering ancestors who fought in the Revolutionary and Civil Wars. Learn about the joys and challenges of tracing your roots, the tangible artifacts that bring family history to life, and the remarkable narratives that emerge from such a journey.

To cap off this episode, we explore practical steps for uncovering your own family history, emphasizing the irreplaceable value of conversations with close relatives alongside the use of genealogical websites. David shares how his discoveries have added profound meaning to his life and previews his upcoming talk on the Declaration of Independence. Reflect on the legacy you want to leave behind and get ready for next week's episode, where Anne-Marie, a gifted Pilates and yoga teacher, will guide us through a rejuvenating five-minute meditation session. This episode is a journey through history, personal growth, and intentional legacy building.

Do you ever catch yourself thinking that one day your life will be less stressful? Stress is something that we all try to eliminate, but should we? In this week's episode, Kendra and Jeff discuss the four perceptions of stress and share ways in which you can start to look at stress differently.

Overlooking the May River and surrounded by sweeping oak trees, River House is an exclusive riverfront dining experience that is only found at Palmetto Bluff. In this week's episode, Jeff speaks with Damien Olsen, Restaurant General Manager who shares details of the River House experience and how you can ensure that you make memories at your next meal.

If you plan, push, and have patience your muscle composition will improve regardless of your current fitness level or age. In this week's episode, Kendra and Jeff recap one of Jeff’s monthly wellness talks, Muscle Mindset.