Month: July 2021

Healthy Habits, Mindfulness, Relationships

15 Tips for a Healthier Relationship

Corie Muldoon
  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

Getting Started, Nutrition

CC’s Plant-Based Meal Plan

Corie Muldoon

Breakfast

  • Fruit (pieces or smoothie)

Meal #1

rice and beans

  • Jasmine rice
  • Black beans
  • Bell pepper
  • Tomato
  • Cucumber
  • Salt and pepper
  • Spinach

Meal #2

roasted red pepper gumbo

  • Tomato basil soup
  • Jasmine rice
  • Kidney beans
  • Red bell pepper
  • Onion
  • Zucchini
  • Chili powder
  • Salt and pepper
  • Arugula

Meal #3

oatmeal, pancakes, muffins

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

Meal #4

pasta primavera

  • Pasta
  • Pasta sauce
  • Tofu or tempeh
  • Mushroom
  • Onion
  • Sweet corn
  • Salt and pepper
  • Garlic powder
  • Oregano
  • Spinach

Meal #5

tofu bowl

  • Jasmine rice
  • Tofu
  • Sweet potato
  • Green bell pepper
  • Tomato
  • Salt and pepper
  • Cilantro
  • Spinach

Meal #6 (salad)

  • Mixed greens
  • Baby carrots
  • Cucumber
  • Tomato
  • Pistachios

Add-ons

add these to your savory dishes to enhance flavor and nutritional value

  • Salsa
  • Hummus
  • Tahini
  • Guacamole (pico de gallo + fresh avocado)
  • Honey mustard (mix spicy brown mustard + pure maple syrup)
  • Liquid aminos (similar to soy sauce in flavor and texture)
  • Nutritional yeast (dairy-free cheesy seasoning)

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, etc. I’m alwaysss on Pinterest pining new recipes to try!

Happy eating!
x Corie

Experiences, Impossible List, Movement

Bike outdoors 100 days in a row

Corie Muldoon

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…

  • Sold our home and bought another one
  • Laid my poppop to rest
  • Listed our new place up on Airbnb
  • Road tripped from Philly to Florida for the summer (with only a duffle 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.

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

General, Lifestyle, Mindfulness

Hospitality

Corie Muldoon

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!