Year: 2021

Nutrition

When is the best time to have breakfast?

✨ Corie’s Blog | FIT TIPS ✨

Did you know that the word ‘breakfast’ is really just short for ‘break fast’ – breaking your fast, get it?

If you sleep, you fast. Whether it’s a 4 hour, or 14 hour night sleep, you’re fasting!

The first thing you decide to eat after a fast is such an important decision and will literally make or break your energy levels for the day…

It’s not so important as to what time you eat your first meal of the day…

Rather WHAT you eat as your first meal of the day.

When I learned this, I decided to commit to “fruit first” – this shift has been a game changer for my energy levels!

It can be a piece of fruit, a fruit smoothie (fruit & water only), or a freshly squeezed fruit juice shot / drink.

Fruit first = instant energy + a positive ripple for the rest of my day.

So if you have to choose between a healthy snack and junk food like sugary cereal, breads, bagels…

Go with the healthy choice! Even if it pains you at first to do so.

You’ll thank yourself later on when you are feeling more upbeat, energized and don’t crash mid day.

This little switch will make a world of a difference!

CHALLENGE: Tomorrow morning, eat fruit first!

Keep crushing your goals, you got this🤙



x Cor

Nutrition

How to (healthy) Food Shop

✨ Corie’s Blog | FIT TIPS ✨

1. Set a budget

This can be a weekly or monthly budget. Sticking to it is key.

You can utilize a calculator during your visit to ensure you are within budget.

Anything left over from your budget can be used for the night you want to order in or go out to eat!

This concept also helps to keep expenses low, compared to freely spending money on food with no structure or awareness.

2. Prepare an “Eat to Live” shopping list

Working off of a list takes the guess work out of your shopping. This saves time and calories!

Set yourself up for success by cutting out the junk food, candy, cookies and anything else that isn’t considered clean before you even step in the store.

Remind yourself why you are deciding not to buy these items, so when you are tempted to get them in store, you’ll have better chances of turning toward more healthier options.

Once you get that habit going, you won’t be able to stop!

3. Head to the store during slow hours

This way you can avoid both street traffic and store traffic, saving you some time and energy.

If you’re tight on time or have the money to invest, there are plenty of home delivery services that will drop fresh groceries off right to your door step!

4. Eat before you go or bring a light snack

Please learn from my mistakes and fuel up & hydrate before your food shop run! If you go hungry or thirsty, you’ll be much more likely to make impulse purchases, or buy way more than you need.

5. Organize your fridge utilizing a system

Last week’s food: top shelf. New food: middle shelf. Fruits: back of fridge/bottom shelf.

This will save you time during the week when you are looking for something – you won’t have to search around for long.

Feel free, of course, to personalize the system to work best for you!

6. Meal prep

Whether you need to bake potatoes, cut your veggies, or prep your salads – doing it in the beginning of your food week (right after food shopping) will save you a ton of time! It’s essential.

Food shopping and meal prep usually happen within a day of each other, most likely the same day. I carve out three hours total for food shopping and meal prep.

Save this post and share it with a friend if you found these tips helpful!

What are some questions you may have about health and fitness?

How has your journey been going?

x Corie

Easy Recipes

Stuffed (vegan) Cheesy Sweet Potatoes

✨ Corie’s Blog | FIT TIPS ✨


This is a fun recipe you can make at home with a few simple ingredients, an oven, and blender!

Ingredients

sweet potatoes
green bean
corn
almond milk
seasonings
lime

Instructions

Step 1: Preheat your oven at 400 degrees. Get out a non-stick pan that will fit your potatoes.

Step 2: Grab a batch of potatoes and cut a few slices about half way through to cook more thoroughly.

Step 3: Once your oven is ready, bake your potatoes for 30 mins.

Step 4: Heat up a non-stick pan on medium heat. Toss your veggies in and cook them for a few minutes to heat them up a bit. Season to your liking.

Step 5: Take your potatoes out after testing softness with a fork. You should be able to easily poke into the potatoes; if you can’t, leave in for another 5 mins and test again- repeat until ready.

Step 6: When the potatoes have cooled some, cut small rectangles into each sweet potato and scoop the mash out into a blender, leaving the skin of the potato to fill. Try to keep the potato skin in tact for an aesthetically pleasing result!

Step 7: Blend up your mash potato with some almond milk and seasonings of your choice. Start light on the milk; the more almond milk you add, the less thick your vegan cheese will be.

Step 8: Fill your potato skins with your cooked veggies and top it all with your vegan cheese! Add seasoning, hot sauce (optional), and lime to your pleasing!

Step 9: Take a picture and send it to me plzzz! Enjoy (-:



Do you like recipes laid out this way? What can I do differently to make things easier for you?!


Eat great. Feel great. Be great.

x Corie

Healthy Habits

15 Tips for a Healthier Relationship

✨ Corie’s Blog | FIT TIPS ✨
  1. Follow the 100/0 rule. Give 100% and expect 0%. Your hard work and dedication to the relationship will bring self-fulfillment and happiness, not what the other person does for you.

  2. Show up for yourself so that you can show up in your relationship.

  3. Don’t let emotions stack up. Express to your partner that you’re not feeling the best, and take as much space and time as you need to do some self-reflection and regroup.

  4. When emotions rise during conversation, walk it off and take some deep breaths- pick things up when your emotions have cooled or schedule another time to talk it out. Don’t allow emotion to rule your conversations.

  5. Don’t keep count. Just because you took the trash out last, doesn’t mean it’s the other person’s turn this time around. Remember give 100, expect 0!

  6. Set healthy boundaries, and be clear on the consequences if boundaries are crossed.

  7. Try not to take things personal. Sometimes we aren’t in the best mood, it’s human! If you notice your significant other getting a little worked up, offer to give them space to work through it. That could be physically removing yourself from the room, or allowing your loved one to feel seen and heard by listening intently without judgment or criticism.

  8. Create and commit to Family Meetings. The reason for this is to get everyone (including children) on the same page with where the family is heading and the effort required to get there. Some meetings are daily, while others are weekly, monthly, quarterly, or yearly.

    Below is a list of meetings we currently are implementing with great success:
    1. Daily Huddle
    2. Daily Reflection

    3. Weekly Reflection
    4. Weekly Finance
    5. Weekly Timeblock
    6. Weekly Book Club
    7. Weekly 80/20 Analysis

    8. Monthly Reflection
    9. Monthly Finance

    10. Quarterly Reflection
    11. Quarterly Finance

    12. Yearly Reflection
    13. Yearly Finance
    14. Yearly Self-Analysis
    15. Yearly Goal Setting

  9. Don’t criticize, condemn, or complain.
    1. Criticize: indicate faults in a disapproving way
    2. Condemn: express complete disapproval of, typically publicly
    3. Complain: express dissatisfaction or annoyance about something

  10. Give honest and sincere appreciation.

  11. Never show others that you are not interested in what they have to say.

  12. Don’t try to make your partner over.

  13. Pay little attentions (do the small things with no expectation or attention drawn to it).

  14. Be courteous (polite, respectful, considerate in manner).

  15. And lastly, keep things sexy!

Hope this list brought you some value! Do you have any relationship tips?! Comment below!


x Corie

Nutrition

CC’s Plant-Based Meal Plan

✨ Corie’s Blog | FIT TIPS ✨

Breakfast

  • Fruit (pieces or smoothie)

Meal #1

  • Jasmine rice
  • Bell pepper
  • Tomato
  • Cucumber
  • Cumin seasoning
  • Black pepper
  • Spinach

Meal #2

  • Tomato basil soup
  • beans and jasmine rice
  • Habanero pepper
  • Onion
  • Zucchini
  • Chili powder
  • Black pepper
  • Spinach

Meal #3

  • Oats (pancakes or oatmeal)
  • Peanut butter (peanuts & salt only)
  • Pure maple syrup
  • Peanuts or cashews
  • Almond or soy milk

Meal #4

  • Pasta
  • Pasta sauce
  • Onion
  • Mushroom
  • Habanero pepper
  • Garlic powder
  • Oregano
  • Spinach

Meal #5

  • Tofu + seasoning of choice
  • Beans
  • Onion
  • Bell pepper
  • Tomato
  • Spinach

Meal #6 (salad)

  • Spinach
  • Bell pepper
  • Cucumber
  • Tomato
  • Peanuts

Optional add-ons

  • Salsa/pico de gallo
  • Hummus
  • Avocado
  • Guacamole

It’s important to note here to check the ingredients on the packaging of any processed goods you purchase. I try to stick to making homemade add-ons to keep the dish as natural as possible.

Goal


If you haven’t noticed yet, this meal plan is 100% whole-food plant-based! It’s a super clean and simple diet that will for sure increase your energy levels and overall health if you stay consistent!

For more on a plant-based diet, read > here <

I created this little meal plan as a guide for my personal reference. To keep things fun, I simply swap different ingredients in & out and prep the dish differently depending on what I’m feeling for: fried, baked, raw, blended, etc. I’m alwaysss on Pinterest pining new recipes to try!

Also getting gorgeous dishware is a major plus and motivator if you snap food pics like me any chance you get (phone eats first naaa mean).

Side note: to get the most nutrients, eat your fruits and vegetables raw and buy from farmers markets who sell local produce!

Happy eating!
x Corie

Movement

Cycle outdoors 100 days in a row

✨ Corie’s Blog | FIT TIPS ✨

Completed my goal of biking outside 100 days in a row. Another one crossed off the impossible list!

Some days were MUCH easier than others.

During these past 100 days I’ve…

  • Lived in 4 different homes
  • Laid my poppop to rest
  • Listed our place up on Airbnb
  • Road tripped from Philly to Florida to live indefinitely (with only a duffle and personal bag)

All big things that could easily throw me off if I wasn’t laser focused on completing this goal.

Dealing with Grief

When my pop passed, a fire ignited in me to take care of my heart health. At the time I was working on my 100 day goal already, and wanted to keep it going in honor of him.

On my low days when I didn’t feel like biking, I thought about my pop. “If only he had exercised more and made his health a priority.” I was making myself miserable.

It took some major self-awareness and raw honesty to admit that I was living in the past of wishing and wanting life to be different, to just have my pop back – completely resisting the moment.

It took sooo much energy to consciously redirect my attention. But in doing so, the sadness and anger became my biggest motivation: the fuel to my fire.

When I felt sad or angry, I would force myself to think- “NOW is MY chance to be healthy and take care of myself. This is all Poppop wants, for me to be happy and healthy. This is exactly what the universe is teaching me. Take care of myself, now, not later.”

And out the door I would go. Feeling my pop completely proud of me for doing something that I didn’t want to.

West Palm Beach, FL for a month
Road trip from Philly to Florida

No Rain, No Rainbow

There were days I had to legit drag myself out of bed bc I wasn’t feeling the best and days I forced myself out the door into the freezing pouring rain and cried about it lmao.

There have been highs and lows, but no matter what I got up and got out there day after day.

I face planted my first day out on the bike, had breakdowns before, during, and after rides, found some peace, and learned so much about myself.

AND after all this time, I can now ride a bike without using handlebars (lifelong dream)!

Just celebrating along the way.

Up next, I’m working on doing 10 clean headstand presses in a row using yoga blocks!

What’s your current health/fitness goal and how is it going? Comment below!

Don’t have a goal? Make one!

Don’t know where to begin? Hit me up, I’d love to help you out with creating one ♡


x Corie

Healthy Habits

Hospitality

✨ Corie’s Blog | FIT TIPS ✨

I recently applied for a lead hostess job on Indeed, and they asked for my thoughts on what hospitality means to me. This was my response. I wanted to share because I feel it’s important to remember that attitudes and the way we do life is contagious. How’re you operating? Do people walk away from you or your business feeling happier and more fulfilled? If not, a genuine boost in hospitality could do the trick.

“Hospitality is overdelivering on the customer experience.

A hospitable worker is warm, proactive, and genuine in their approach to the customer.

The worker treats the customer like family and will always think ahead and deliver on customer needs, ideally before the customer realizes they need it.

Using drink refills as an example, I have a simple rule: Never let a customer get to an empty glass.

When you see their drink has half to a quarter left…

Automatically bring out more water if water is what they’re drinking.

Or ask if they’d like a new drink if it’s paid refill.

When the customer stops ordering alcohol, bring out water.

Think ahead. How would you like to be treated when you are in that position? I know I hate a dry mouth, and I’ve never complained about having too much water while I’m out to eat.

Where else can we overdeliver on the customer experience?”

x Corie

Ps – I’d like to note that the restaurant I applied to reached out two days later inviting me to a sit down with management! Boom!

Goals

A League of Their Own

✨ Corie’s Blog | FIT TIPS ✨

The Women’s Save the Redwoods League was an influential local force in the growing movement to save the redwoods in the early 1900s.

Keep in mind that at the turn of the 20th-century, the culture and norms of the Victorian era still dominated, and there were few ways for women to engage outside the domestic sphere.

So all across the country, women formed clubs to find creative means of civic engagement and community leadership.

Through these clubs, women exerted a discreet and lasting influence on the future of the developing West. Fortunately for the iconic redwood forest, in California, women’s clubs were on the forefront of forest policy reform.

The women were highly respected members of society, and they utilized their prominence to raise support for the cause.

They even employed the methods of environmental activism decades ahead of their time by placing themselves in the path of loggers!

They quite literally used their standing to defend the redwood trees, knowing the loggers — their friends, neighbors and family members — wouldn’t dare to harm them.

The influence of California women, and Humboldt County women in particular, in the early efforts to save the redwoods cannot be overstated.

Before it was a movement, before their communities approved or even understood, these women spoke to the national imperative to save the iconic ancient redwoods.

And they took action, persisting for years in the face of apathy, obstruction, and their own families’ self-interest, and helped to save some of the world’s most special places.

Source: savetheredwoods.org

This was such an incredible site to visit and if it wasn’t for the brave and courageous, we all would not have the chance to enjoy these big and warm spirits.

It’s a great lesson on following your heart and doing what’s right with persistence, regardless of what others may think or say!

x Corie

Goals

Impossible List

✨ Corie’s Blog | FIT TIPS ✨

Ever hear of an Impossible List?

The Impossible List is an ever-evolving list of experiences that build upon each other, help others as well as yourself, and implore you to take action.

I got the idea from Thomas Frank, who got his idea from Joel Runyon, who created the world’s first impossible list and defined the difference between it & a regular bucket list.

You can find my impossible list here – which is, of course, ever-evolving.

If the idea of an Impossible List inspires you, I encourage you to make your own…

It has been super powerful for me and I’m just getting started!

x Cor

Goals

Success Rhythm

✨ Corie’s Blog | FIT TIPS ✨

The success rhythm goes as follows and works for every goal in any area of life:

Plan. Do. Review. Repeat.

  1. Plan: Utilize knowledge to make a plan.
  2. Do: Execute on a plan while tracking progress along the way.
  3. Review: Use lessons from your mistakes to improve on a plan.
  4. Repeat: Adjust plans as needed and keep rolling- you’re moving in the right direction!

There is no secret to achieving your goals. Read that again.

You need to put in the work and persist.

Regardless of doubts, fears, unsuccessful plans, external forces…

Those who succeed persevere by learning more and adjusting their plans along the way with a good, positive attitude.

The successful just won’t give up, they refuse to.

They try things differently and take small, daily actions consistently over a long period of time.

Think long-term actions = long-term success.

x Corie