Month: July 2020

Healthy Habits

Have a stellar morning routine

Corie Muldoon

In short… have a morning routine!

Rise with the sun and start your day off with a solid morning routine.

All you have to do is pick 3 things to do right when you wake up tomorrow morning.

Below are some ideas, however feel free to get as creative as you want.

Wake up early

Our days are limited in time as they are. Stretch your morning by waking up earlier!

Drink water

The first thing you should do in the morning is to drink at least 8 oz of water.

Do a light stretch

By stretching first thing in the morning, you are improving your brain activity, decreasing body aches and pains, and increasing your energy level throughout the day.

Wash up

Brush your teeth, wash your face- it will leave you feeling refreshed and ready to attack the day!

Shower after your morning routine or workout.

Yoga

Bringing your head, arms and legs where they don’t normally spend the rest of the day is a super energetic routine to kick start your day.

You’ll immediately feel fresher, lighter, and definitely more awake!

Give thanks

A great practice in the morning is giving thanks for another day, for those in your life (physically or spiritually), for all that you have, and all that is coming your way.

Your appreciation for life will ripple throughout your day and bring joy to yourself and those around you.

Ask for Blessings

Ask the universe for blessings and be open to receiving all new opportunities that align with your goals.

Ask and you will receive.

Meditate

Sit in silence and focus on eliminating all and any thoughts.

This is a time to empty your mind and get to know your true inner self.

You will awake feeling more aware with more peace of mind.

Drink coffee or tea

Both coffee and tea are high in antioxidants.

Avoid cream and sugar.

Read a book

Reading has a significant number of benefits!

Make it a habit

Small actions lead to BIG results. Keep on stepping!

For more on keeping your morning routine fresh, click here.

To learn more about daily routines, click here.

Have a great morning beautiful people!
x Cor

Nutrition

Healthy Snacks

Corie Muldoon

By now in your health and fitness journey, I’m sure you’ve found that eating whole food is the key to feeling better.

If you’re looking for an easy place to start, I’ve got you: healthy snacks.


What are healthy snacks?

Healthy snacks are a small portion of food consumed between your everyday regular meals.

They include a high amount of vitamins, are low in saturated fat, low in added sugars, and have a low-sodium content.

Ideally, these healthy snacks follow the whole-food plant-based diet.

Healthy snacking is essential for those in the midst of a busy day and are looking for an energy boost.


Tips for healthy snacking

Find healthier substitutes for high-fat snacks

If your favorite snack is potato chips and dip, try baby carrots and hummus – or better yet try out a new recipe and make your own chips at home (fun solo or date night idea).

Make snacks interesting

If the idea of a plain piece of fruit doesn’t appeal to you, try a smoothie bowl with fun toppings like nuts, seeds, coconut flakes, chocolate drizzle (cacao powder, plant-based milk, pure maple syrup), sea salt.

Be prepared

Have snacks ready for when you get hungry; make sure to pack a lunchbox and keep healthy snacks with you at work, school, in your car, and at home.

If you have a healthy snack in-sight and on-hand, you’re more likely to steer away from the fatty foods and reach for the healthier alternative.

Remember that the key to long-term results is choosing the healthy alternative time and time again, consistently overtime.


Healthy snacks examples

  • Fresh fruit bowl
  • Apples and peanut butter
  • Oatmeal with pure maple syrup, cacao powder and fruit
  • Nuts and raisins trail mix
  • Baby carrots with hummus
  • Cucumber slices with homemade bean dip
  • Granola cereal topped with fresh bananas
  • Low-fat, low-sodium popcorn
  • Whole-grain crackers with avocado (+ hot sauce)
  • Sliced tomato with black pepper
  • Edamame with sea salt
  • Fruit smoothie with chia seeds (+ flax seeds)

Healthy snacking combos are endless!


Read your labels

As always, remember to check your labels. A jar of peanut butter can have 5 weird ingredients for example, or just 1-2 normal ones (peanuts, maybe salt).

You may have to look at a few brands before choosing the best, however those small switches make all the difference.

Take that extra 30 seconds to be sure of what you’re buying because that’s what you’re ultimately fueling yourself with. Health starts at the grocery store.


Wrapping Up

A great first step to better health is to think about what you normally like to snack on and how can you make it healthier. If you have any questions or need more ideas / feedback, just comment below or message me, I got you!

Enjoy the moment, enjoy the food, one snack at a time 🙂

Mindset

Blessing your competition

Corie Muldoon

Comparing isn’t fair

Everyone experiences things differently and at different times.

And all of these different experiences [good and bad] are what bring us to where we are today.

Everyone is learning and growing at different speeds.

Everyone has their own journey.

Respect that.

Bottom line: comparing yourself or your situation to someone else’s life wouldn’t be fair to that person, and it especially wouldn’t be fair to you.

Switching up your story

Persevere and change your mindset about the way you see others who have achieved something you admire.

Use their success as new found knowledge…

Because what you are desiring can be done! You see it.

Now use that as inspiration and take action so you are able to reap the results of your own success!

Taking action…

Retrain your brain to focus on the positive side of healthy competition. Every time you find yourself comparing yourself to someone else:

  1. Acknowledge that comparing is happening and that it is normal human reaction.
  2. Find 1 thing you can appreciate about the person you are yourself comparing to.
  3. Wish them the best in their journey toward self-discovery.
  4. Pray that you receive similar blessings.
  5. Thank the universe for giving you inspiration that will help you achieve your own goals.

Remember, stay focused on what you can do in the present moment.

Your good decisions are ultimately what will bring you long-term happiness.

Keep on blessing!
x Cor

Healthy Habits

Drink water when you first wake up

Corie Muldoon

A great habit to implement in the morning is to drink water when you first wake up.

Ideally water is the first thing you’re drinking after a slumber (and yes, that means drinking some water before your morning cup of coffee).

Drinking water on an empty stomach, first thing in the morning has a ton of benefits…

An important one being that it helps to kick start your body after it has been resting for an extended period of time. 

Some other key benefits:

  • Keeps your internal organs hydrated and healthy
  • Helps flush out toxins
  • Increases the efficiency of the intestine to absorb nutrients
  • Helps with gut health and fighting infections

A quick rehydration period first thing in the morning is a must, even if it’s a small amount.

Start your day with a hydrated, happy body!
x Cor

PS – keeping yourself hydrated throughout the day is equally important! Make sure you’re sipping water during shift, at home, during your workouts – a little bit goes a long way.