Month: March 2025

Newsletter

✨ March 2025 Newsletter ✨

Corie Muldoon

Hey Friend!

March was so eye opening! We touched on mindfulness, and how we can apply it in our daily life: fitness, nutrition, hydration, daily habits, and productivity. It’s true that when we ask the right questions and commit to intentional living, it improves our quality of life.

This month, I’m excited to share some simple ways we can be more mindful throughout our day to live a happy and healthy lifestyle. These tips are perfect for busy people looking to get the most out of their day without overwhelming things.

Let’s dive in!

 ✨ NEW ON THE BLOG ✨

✨ BLOG OF THE MONTH ✨

4 Steps to Building Wealth
most viewed blog – picked by you!

4 Steps to Build Wealth: There are four steps to building wealth: working income, savings, investments, and simple living. Together, they support goals like:

  • Financial independence (more money coming in than going out) and
  • Retirement (no longer having to work for money).

✨ WHAT I’M LOVING THIS MONTH ✨

Herbal tea (lavender, nettle life, dandelion), baking oatmeal cookies, sunbathing with the pup, grinding coffee beans for a fresh batch, dusting and cleaning, plant clippings, planning for Q2

✨ QUICK FIT TIP ✨

Did a 40 hour water fast for the first time this month… Overall, I loved it! The end result was no bloating, feeling super hydrated, laser focused activity, and a good reset for my internal clock.

I found that my digestive system was able to relax, like really relax. Specifically while I was sleeping (I got a great night’s sleep too!) Other than water, I had a single LMNT pack, some herbal tea, black coffee, and hot water with spices (herbal broth).

I’m thinking of doing a water fast every 3 months. Full cleanse mind, body, and soul. A great way to prepare for the new season. Big thanks to Jesse Itzler for the inspiration!

✨ KEEP ON STEPPING ✨

Another month in the books, super grateful for that! Wishing you an April full of renewal, love, and joy. You got this. Whatever the goal, take it one day at a time.

If you have any questions, comments, found value – please let me know!

Remember, take it easy and breathe deeply.

Do you like these newsletters? Anything I could add / takeaway?! Leave a comment or reply to this email! Appreciate you x

Goals, Productivity

Q1 Wrap-Up: The 15-Minute Reset for Q2 Success

Corie Muldoon

As we close out Q1 2025, it’s time for our “15-Minute Reset” – a quick but powerful process to reflect on our progress and set ourselves up for an even stronger Q2.

Looking Back: The Quick Q1 Review

Take 5 minutes to celebrate what worked. What goals did we hit? What unexpected wins came our way? Acknowledging these successes builds momentum and reinforces what’s working.

Now for the reality check – what didn’t go as planned? No need to dwell here; just identify the key lessons to carry forward.

The Three-Question Compass

Spend the next 5 minutes with these three essential questions:

  1. What one achievement from Q1 created the most impact? (This highlights where your true value lies)

  2. Which activity consumed time but delivered minimal results? (Your opportunity to eliminate or delegate)

  3. What single focus, if prioritized in Q2, would create the greatest advancement? (Your North Star for the next 90 days)

The 5-Minute Action Plan

For your final 5 minutes, create just three priorities for Q2. Not ten. Not seven. Three. This constraint forces clarity and prevents the scattered approach that kills progress.

For each priority:

  • Define what “done” looks like
  • Identify the first tangible step
  • Schedule that first step in your calendar this week

Remember

The power of the 15-Minute Reset isn’t in elaborate planning – it’s in the ruthless clarity that comes from asking the right questions and committing to focused action.

Here’s to your Q2 success!

Movement

Move It or Lose It: Movement Hacks for Busy People

Corie Muldoon

Your body craves movement, but who has time for hours at the gym? These micro-movement strategies transform everyday moments into opportunities for health and vitality.

Morning Rituals

While brushing your teeth, practice single-leg balance. Alternate legs midway through. This simple hack engages your core and improves stability before your day even begins.

Kitchen Moments

Waiting for water to boil or tea to steep? Drop into a deep squat. Hold it as long as you can. This transforms dead time into a leg-strengthening, mobility-improving mini-workout.

Work and Desk Life

Set an hourly alarm for movement breaks:

  • Stand up and do 10 body rolls
  • Perform shoulder shrugs
  • Stretch your spine
  • Walk around for 2-3 minutes

Commute and Travel

Skip the elevator. Take stairs with a little extra bounce. If you’re walking, practice mindful movement by feeling each step and breathing deliberately.

Outside and Nature

Dog walks aren’t just for pets. Use this time for:

  • Grounding exercises
  • Walking meditation
  • Intentional breathing
  • Gentle stretching between work sessions

Quick Action Checklist

  • Balance on one foot while brushing teeth
  • Do a deep squat while waiting in the kitchen
  • Take stairs instead of elevators
  • Set hourly movement alarms
  • Practice mindful walking during dog breaks
  • Stretch between work sessions
  • Add small movements to daily routines

Movement doesn’t require massive time commitments. It’s about integrating small, intentional actions throughout your day.

Featured Series, Healthy Habits, Seasonal - Spring

Spring into Wellness: Simple Daily Habits for Busy Lives

Corie Muldoon

As winter thaws into spring, it’s the perfect time to refresh our health routines.

Here are some practical ways to enhance your well being without overwhelming your busy schedule:

Morning Mindfulness

Start your day with a 5-minute breathing exercise or quick stretch session. This small investment sets a positive tone and helps you approach challenges with clarity.

The “SAVERS” Routine

Implement parts of the popular SAVERS method (Silence, Affirmations, Visualization, Exercise, Reading, Scribing) even in abbreviated form. Try just 2-3 minutes of each element that resonates with you.

Work Rhythm Optimization

Embrace the Pomodoro Technique—25 minutes of focused work followed by a 5-minute break. These intentional pauses prevent burnout and actually boost productivity.

Family Connection Points

Create “device-free zones” during specific times like meals or before bedtime. Even 15 minutes of quality conversation or shared activity strengthens family bonds.

Nature Reset Button

Take micro-breaks outdoors—a quick walk around the block or simply sitting in the sunshine for a few minutes can reset your mental energy and improve mood.

Hydration Habit

Keep a water bottle visible during your day. Proper hydration affects everything from cognitive function to skin health and energy levels.

Evening Unwind

Establish a 10-minute evening ritual that signals to your body it’s time to wind down—whether reading, light stretching, or preparing for tomorrow.

Remember, small consistent actions create meaningful change. This spring, focus on progress rather than perfection as you incorporate these simple practices into your daily life.

Nutrition

Daily Water Intake: Half a Gallon or Gallon?

Corie Muldoon

While a gallon of water a day might seem like a good idea, aiming for at least a half a gallon is a good starting point.

Whether you should aim for a gallon a day varies based on factors like activity level and climate. Let’s dive a little deeper:

Factors Influencing Water Needs:

  • Activity Level: If you exercise or sweat a lot, you’ll need more water

  • Climate: Hot, humid weather increases water loss through sweating

  • Diet: Certain foods (ie. high in sodium) can increase fluid needs

Drinking a Gallon of Water:

Not Harmful for Most: Drinking a gallon of water a day isn’t inherently harmful for most healthy individuals

Potential Issues: Excessive water intake can lead to hyponatremia (low sodium levels) if you’re not replacing electrolytes. If you are drinking a gallon a day, doing a water fast, or hungover, consider adding a salt supplement like LMNT or Flash IV to your daily diet [*]

Listen to Your Body: Pay attention to thirst cues and urine color (clear or pale yellow is a good sign)

Tips for Staying Hydrated:

  • Carry a water bottle: Keep a reusable water bottle with you throughout the day

  • Eat hydrating foods: Fruits and vegetables with high water content can contribute to your daily fluid intake

  • Don’t wait until you’re thirsty: Drink water regularly throughout the day, rather than waiting until you feel thirsty

  • Make fruit-infused water: Add lemon, cucumber, strawberry, or orange slices to ice water for a refreshing drink

What’s Right for You?

Here are three questions to help you determine if you should be drinking a half gallon or a gallon of water per day:

  1. What’s my activity level and environment?

    If you exercise intensely, work outdoors, live in a hot/dry climate, or sweat significantly throughout the day, you may need closer to a gallon. For moderate activity in temperate conditions, a half gallon might be sufficient.

  2. What physical signals am I getting from my body?

    Are you frequently thirsty? Is your urine dark yellow rather than pale or clear? Do you experience headaches or fatigue that improve with hydration? These could indicate you need more water.

  3. Do I have any specific health considerations?

    Certain medical conditions, medications, pregnancy, or breastfeeding can increase water needs. Conversely, some kidney or heart conditions might require limiting fluid intake.

Remember that individual hydration needs vary significantly. The often-cited “eight 8-ounce glasses” (about half a gallon) is a general guideline, but your specific needs may differ based on the factors above.

Happy hydrating!

General, Mindfulness

Adjusting to Daylight Saving Time

Corie Muldoon

Daylight Saving Time (DST) transitions can disrupt our internal body clock more than we realize.

That single hour shift might seem minor on paper, but it can have surprising effects on our well-being.

Let’s explore why DST affects us and practical strategies to help you adjust more smoothly.

What is Daylight Saving Time?

Daylight Saving Time is the practice of advancing clocks forward by one hour during warmer months so that darkness falls later in the day.

Most areas in North America and Europe observe DST, though the specific dates vary by region. In the U.S., we “spring forward” (losing an hour) in March and “fall back” (gaining an hour) in November.

Why DST Disrupts Our Rhythm

Our bodies function on a 24-hour cycle called the circadian rhythm.

Some quick facts about circadian rhythm:

  • This cycle is also known as our internal clock
  • It regulates sleep, hormone production, body temperature, and other biological processes
  • Primarily influenced by light exposure

When DST changes occur, we’re essentially experiencing a form of jet lag without traveling. Even that one-hour shift forces our circadian rhythm to readjust, which can take several days. This adjustment period often leads to:

  • Disrupted sleep patterns
  • Decreased alertness and concentration
  • Mood changes and irritability
  • Increased stress levels
  • Temporary reduction in immune function

Research has shown that the spring transition (losing an hour) is typically more difficult for our bodies to handle than the fall transition.

Daylight Saving Time Adjustment Checklist

Below are strategies to help your body adjust more smoothly to the time jump:

  1. Get your barefeet in the grass and do some grounding
  2. Expose yourself to more sunlight
  3. Maintain consistent meal times
  4. Exercise at the same time everyday
  5. Reduce caffeine and alcohol consumption
  6. Keep evening screen time to a minimum
  7. Create a relaxing bedtime routine
  8. Use blackout curtains or an eye mask for sleep if needed
  9. Schedule less demanding tasks the first week after time change
  10. Be patient with yourself – allow 3-7 days for complete adjustment

Remember that everyone’s body responds differently to time changes. Some people adjust within a day, while others might take a week.

By implementing these strategies, you’ll give your body the best chance to adapt quickly and minimize the negative effects of the time shift.