Month: March 2022

Weight Loss

Weight Loss Plan

Corie Muldoon

Want to lose weight? It’s simple. Commit to a plan, like the one below…

Goal:

  • Lose 20 pounds in 2 months

Strategy:

  • Intermittent fasting
  • Cardio, yoga, strength training mix

Daily Tactics:

  • Eating window: 8 hrs (11-7pm for example)
  • More whole, fresh foods – less packaged / processed food
  • Half gallon of water minimum
  • Walk daily around the block minimum
  • 30 mins minimum of yoga / strength (mix of stretching, modified push ups, body weight squats, etc) set timer and get in your zone
  • No sugar, alcohol, fast food, chips etc

Weekly Reflection

Review your goal, strategy, and daily tactics on a weekly basis to make sure everything looks good. If the plan needs adjusting, weekly reflection is the perfect time to do so.

For example, you can bump up your cardio goal from a walk around the block to a jog around the block.

Maybe you scale your eating window time back to 6 hrs, or bump it up to 10 hrs.

Having your very own plan and adjusting it on a weekly basis to what works best for you = long-term success. Each time you review your plan you plant another seed of success. You are influencing your own actions to get the results you want.

And if you ever need feedback about your weight loss plan, reach out through my contact page I’d love to help out!

Here’s a food shopping list and some easy recipes to help get you started.

Plan. Do. Review.
x Cor

Movement

Change Up Your Workout Tempo

Corie Muldoon

Keep on Growing

Our bodies are known to adapt. And that’s why switching up the tempo of your workout is so beneficial.

If we do the same exact workout everyday / every week, our bodies adapt to those workouts and our results can become stagnant, or even degress.

By changing up our workouts (in very small ways) in the day to day…

We can expect continuous progress…

Getting stronger and healthier a little bit more each day. 1% healthier.

How to Switch Up Your Workout Tempo

So how do we make sure we are switching things up – what can we do?

For strength training, switch up your workout tempo by changing your reps! Try…

  • An increasing pyramid: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • A decreasing pyramid: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
  • Adding weight: set 1 = 10 lbs, set 2 = 15 lbs, set 3 = 20 lbs
  • Subtracting weight: set 1 = 20 lbs, set 2 = 15 lbs, set 3 = 10 lbs
  • Maxing out using a timer: For example, 1 minute interval – 30 seconds on, 30 seconds off or 1 minute interval – 45 seconds on 15 seconds off

For cardio, switch up your workout tempo by changing your intervals! Try…

  • 1 minute moderate effort, 1 minute easy effort
  • 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute walk
  • hike incline, run flat, jog downhill
  • run incline, jog downhill

💥 CHALLENGE

For your next workout, switch things up and try a different tempo! Choose one from the list above and personalize it, or create your own.


How do you switch up your workouts – give us some ideas?!⬇️

If you try this let us know how it goes for you🙌

Keep on stepping.

x Cor

Movement, Nutrition

Burn More, Lose Weight

Corie Muldoon

If you are trying to lose weight, burn more calories than you are consuming!

1 pound of fat = 3500 calories which means in order to lose weight, we have to burn more than we are consuming on a daily basis.

How? It’s simple… exercise / move more often and consume less calories (note that it’s less calories, not less food)

Easy math:
Say you burn 2,500 calories for the day, and you consume 2,000 calories. That’s 500 calories down. To get to 1 pound of fat burned off, we are looking to get 3,500 calories down. 7 days at 500 calories down = 3,500 calories down = 1 pound of fat burned off.

I’m sure you can see how the day to day really does matter whether you are looking to gain, lose, or maintain your weight.

It’s important to stay active and eat well – we all know this. Taking the first step is the hardest, but once you start and get in a rhythm, you won’t have to push yourself as hard to get it done – you will start to form the habit of doing —> less thinking and wishing, more doing and improving.

CHALLENGE! For the next 30 days, commit to moving more and eating cleaner, healthier (low-cal) foods. A little bit everyday absolutely goes a long way and the change you’re seeking to make can start today if you decide to follow through on your commitment.

Here’s a free movement guide for ya to get started…

Along with a food shop checklist and some easy healthy recipes.

Regardless if you walk, run, lift weights, etc —> burning more than you consume will ultimately drop the extra pounds you’re trying to lose.

Keep on stepping!


x Corie