Month: December 2023

Healthy Habits, Seasonal - Holidays

10 Health & Fitness Rules to Live By in the New Year

Corie Muldoon

Happy Holidays! If you’re like me, this time of the year can be a busy one.

Now that we’re at the tail end, we’re due for a good reset.

Here are 10 health & fitness rules to live by in the New Year to keep us happy, healthy, and fit:

  1. Good Sleep: 7-10 hours a night
  2. Intermittent Fasting: 8 hour eating window (e.g. 11am-7pm)
  3. Clean Eating: add in whole, organic foods whenever possible
  4. Stay Hydrated: half gallon of water minimum a day
  5. Daily Cardio: 20 mins a day (walk, run, dance, jump rope, stairs)
  6. Daily Movement: 30 mins minimum of yoga or strength work a day
  7. Think Twice: try to limit sugar, alcohol, fast food, chips, etc
  8. Read Labels: everything from food to lotions and hair products
  9. Decompress: selfcare, meditate, nap, read, journal, pray, declutter
  10. Express Low Feelings: if you are feeling low, let someone around you know about it; feel, express, let go

Cheers to a happy, healthy, and fit New Year ♡ 

Mindset

Most things we fear never come to pass

Corie Muldoon

How many times have we replayed certain scenarios in our heads for them to never happen?

Or we imagine things one way, and they turn out another?

Or we act out of fear and regret it later?

Our brain is meant to do 3 simple things:

  • separate what’s important from what is senseless
  • keep things in perspective
  • only become troubled by what is worth becoming troubled over

When we use our brain properly, we end 90% of our troubles.

We live in the moment…

We take in whatever is happening now, and do what we think is best.

We ground ourselves in the moment by focusing on our senses.

And we use our brain to guide us through whatever situation we find ourselves in today, right now.

“You’ve endured countless troubles – all from not letting your ruling reason do the work it was made for – enough already” -Marcus Aurelius

General

The good life

Corie Muldoon

To be able to do what we need to, anywhere, anytime. The place to do the work and live the good life is here.

We are driven from place to place in search of better, yet are met with the same distractions and problems.

“Once we have the right setup we can get started.” “This vacation is everything I need to get back on track”.

But what are we really searching for? What does it mean to look for “better”?

What we are searching for is to live well.

And we can do that anywhere, at any time.

We can choose to adapt to our surroundings and circumstances and live well regardless of where we find ourselves physically.

Eat, sleep, move, think, breathe. The good life is everywhere at all times.

Quote of the Week

“There too one can live well.” -Marcus Aurelius

General

We become the sum of our actions

Corie Muldoon

In Bad Times

When the bad times come, we can choose to practice healthy habits.

Healthy habits serve as a saftey net when we fall hard emotionally, mentally, spiritually, physically.

Lose someone close to you? We can choose to go on a long hike to heal.

Weak and frail? We can choose to go to the gym everyday to get stronger.

Healthy habits give us something to focus on that is good, not only for us, but for those around us too.

Hard choices, easy life my friends.

Easy to be hard, hard to be easy

It’s easy to binge drink after losing a loved one, or stay inactive when you are feeling unhealthy. Yet overtime, these habits will result in a hard life of heartbreak and poor health.

It’s hard to get yourself up to take a hike when you’re feeling such heartbreak, or go to the gym everyday when you can barely lift yourself off the couch. Yet overtime, these habits will result in an easy life of love and good health.

Here’s more on it’s easy to be hard, and hard to be easy.

In Good Times

When the good times come, we can choose to build healthy habits.

We do this in anticipation for the bad times when they come.

We are looking to fill our life toolbox with solid habits and strategies that will help us when we are met with hardships in the future.

I’ve been building out my own life toolbox here: CC’s Healthy Handbook.

Wrapping Up

If we can practice healthy habits when things are good…

We’ll be more mentally prepared to survive, even thrive, during hardships.

We do indeed become the sum of our actions, in bad times and in good.

Quote of the Week

“In war, prepare for peace; in peace, prepare for war.” –Sun Tzu, The Art Of War

More of Cor: What’s New?

Finally posted a blog about my experience getting to 50 miles in 12 hours at Hainesport Endurance Run 12HR

Crewed the first ever Wildwood 100: a 100 mile run from the Philadelphia Art Museum steps to the Wildwood Beachball Sign. This was such a dope experience. I shared an insta post with some details & pics from the adventure & our friend Russo put together a documentary about it that’s dope af. If a 100-miler interests you, lmk!!! Wildwood 100 Nov 2024!!! JD has super valuable blogs and checklists on his website to help you get started with training, check them out here. Interested in other distances? We can get you there, just hit us up ♡

Other new blogs:

Easy Recipes:
Comfort Foods: Plant Based Alternatives
Rice, beans, veg, and greens

General:
Time management = concentration of effort
Share tools you’ve tried yourself and found value in
It’s our duty to get 1% better everyday

I’m currently reading Unlimited Power by Tony Robbins and loving it so far. Has anyone given this a read? Any golden nuggets that changed your life for the better?

Find any value in today’s post? Send this to a friend or family member so they can benefit too 🙂 Do your part to spread the love ♡