Life Tools

Timeblock Session Template

A timeblock session is a simple system we can implement on a weekly basis that prompts us to check in on our goals and plans.

Remember the three-step system of success: plan, do, review?

A timeblock session is review and plan; reviewing the previous week and planning the upcoming week.

Below is a template for your weekly timeblock session. Take what’s useful for ya, forget the rest, and add in your own flare, making it your own personalized system 🙂

Timeblock Session Template

  1. Review all written plans
  2. Review Life Map + set Weekly Goals
  3. Plan workouts for the week
  4. Update calendar for the week
  5. Review needed fixes
  6. Update Impossible List
10 Minutes to Inbox Zero
Life Tools

10 Minutes to Inbox Zero

Let’s clear out your digital mail box!

If you can relate to having thousands of emails in your inbox, we may just have to do a clean break using the 10 Minutes to Inbox Zero rule, it goes as follows:

  1. deal with all email that arrived within the last 48 hours
  2. create a folder called Old Emails
  3. move ALL of the emails sitting in your inbox into the Old Emails folder
  4. YAY, now you’re starting fresh at Inbox Zero

I love this system because it’s quick, I can keep my old emails in case I need to go back to them, all while getting a fresh start with an empty inbox.

And now that we have that fresh start, we just gotta keep up with it.

STAR, FILE, FORWARD, DELETE is a system you can use to manage all future emails.

STAR: in Gmail, you can star an email – I use this feature when an email requires me to take action. If the to-do takes 5 minutes or less I try to get it done during email time. If the to-do takes more than 5 minutes, I schedule it in my calendar to get done at a later date & time.

FILE: creating folders can be super helpful to organize emails you wish to keep. Projects, properties, clients, (insert any topic here).

FORWARD: think twice before forwarding an email.

DELETE: goodbye spam, junk, and all the like (unsubscribe from subscriptions as you go).

Other fun email management tips to help you be a more productive and happy individual:

Unsubscribe to newsletters that don’t bring you joy or flood your inbox (multiple emails a day/week). Narrow your list down to your top 3 newsletters who provide value in a short email once a week / month.

Turn off all email notifications (remember: email isn’t a form of urgent communication).

Limit how many times you check your email per day (try 3: morning, noon, and night).

source: 15 Secrets Successful People Know About Time Management by Kevin Kruse

More of Cor – what’s new?

On the Blog: Manifestation Template

Life Tools

Manifestation Template

Use this template daily when you’re looking to create something new, change your life, attract new life energy, accomplish a goal, etc.


  1. Affirm what you want (Life Map)
  2. Affirm why you want it (your WHY)
  3. Affirm what specifically you must do today
  4. Affirm when specifically you are doing it
  5. Affirm the obstacles that could hold you back


  1. Visualize in great detail the end result of what you want and why (#1 & #2 Affirmations)
  2. Visualize in great detail what you have to do today to make that long term vision possible (#3 & #4 Affirmations)


  1. Review positive emotions
  2. Read self-confidence formula

More of Cor – what’s new?

On the Blog: Misogi Challenge

Life Tools

Misogi Challenge

If you’ve heard of Jesse Itzler, you’re probably familiar with the Misogi Challenge.

As Jesse put it, “The notion around the misogi is you do something so hard one time a year that it has an impact the other 364 days of the year. Put one big thing on the calendar that scares you, that you never thought you could do, and go out and do it.”

Origins of Misogi

Misogi began as an annual Japanese purification process for both the body and the mind.

The word misogi translates to “water cleansing” and is usually done by standing under an icy waterfall while winter waters pour over the body.

Nat Geo had explored traditional misogi in Japan and the writer shared in their article that standing under the waterfall was like “pressing Control-Alt-Delete on your body.”

The Modern Misogi

Itzler’s version of the Misogi Challenge is designed to help us uncover what we’re capable of. Once we complete the challenge, it serves as a constant reminder that we are stronger than our thoughts and that anything is possible if we put our mind, body, and soul to it.

My Misogi Challenges

I started doing a yearly misogi challenge in 2021. I love it and find it super beneficial for my overall health and well being 🙂

2021 – bike 100 days outdoors in a row

2022 – run 13.1 miles

2023 – run 26.2 miles

It’s not too late to come up with a misogi challenge for 2023… I just came up with mine today 🙂 Let’s get after it fam and keep on stepping!

source: Depth Not Width

More of Cor – what’s new?

On the Blog: The Three Day Rule


The Three Day Rule

Go ahead, lay in bed for a day or two. No one’s gonna judge ya.

But you gotta promise yourself to get up that third day and do your daily routine, no matter what. THIS IS SUPER IMPORTANT!

It’s okay to miss a day, but let’s remember: the longer we’re out of our daily routine (workouts, cooking, cleaning, meditation, etc) the harder it is to get back into it.

Ever skip a workout and it added up to weeks, months, even years without exercising? Day after day the workout routine got slipped under the rug to do tomorrow. New things filled the time you used for workouts and without realizing, you put on extra weight and your joints and muscles became weak, tight, and tender. A little bit everyday really does add up.

Keep the three day rule in mind as motivation to get back to self-work after taking off of your regular routine. The goal is to not let one day off trickle into many days off.

2 off days + 1 launch day

If you are feeling off, use two days to relax; to calm your mind and body. Try to keep up on the basics if you can like washing up, eating, drinking, reading, breathing deeply.

You can also spend time visualizing what you want your life to look like. Think big picture and think about what you’re gonna have to do on a daily basis to get there (see my full blog list for inspiration / recommendations!).

By day 3 you’re ready to rock and roll. You got your rest in and have a daily routine in mind (and ideally written out) that you’ve committed to and are ready to take action on.

Baby steps. Getting 1% better everyday. Stay blessed my friends!

More of Cor – what’s new?

On the blog: Weekly Reflection Template

Goals, General

Weekly Reflection Template

Use this template on a weekly basis to reflect on your Life Categories.


These are areas of your life that you are choosing to keep attention on.



What were some health wins this week? Fitness wins? And so on… write them out or talk about them – celebrate your milestones!


Learn anything new that struck a cord? Listen to or read something that gave you value?


Knowing what you know now – what do you need to change if you want to reach your goals, live happily, do what you love, etc?


A simple yes or no will do the trick! A quick judgement call on this one, nothing deep.

Keep on stepping fam!
x Cor


Breathe through Negative Emotions

Allow emotions and feelings to go through you.

Imagine your chest as a screen, instead of a brick wall that everything sticks to.

All that is flows through you effortlessly.

Notice and allow these emotions and feelings to pass through you.

Redirect your awareness onto your inner energy field, breathing through any tension.

Check in with your body, do you feel resistance or pain anywhere?

Draw in positive energy by filling your mind with positive emotions.

Breath deeply – in for 4 out for 4, in for 6 out for 6, in for 8 out for 8.


Self Confidence Formula

If we want to be happy or successful, we need a humble but reasonable confidence in our own power and ability to be happy or successful.

If we feel that we don’t deserve to be happy or successful, we never will be.

If we feel that we aren’t important enough to be happy or successful, we never will be.

But if we feel confident in our power to be happy and successful, we sure as heaven will be.

Believe in yourself! Have faith that you can accomplish anything you put your mind to.

A tool I use to feel more confident in my power is the Self-Confidence Formula shared in Think & Grow Rich by Napoleon Hill. I’ve attached it below for your reference 🙂

  1. I know that I have the ability to achieve the object of my Definite Purpose in life. Therefore I demand of myself persistent, continuous action toward its attainment, and I here and now promise to take such action.
  2. I realize the dominating thoughts of my mind will eventually reproduce themselves in outward, physical action and gradually transform themselves into physical reality. Therefore I will concentrate my thoughts for 30 minutes daily upon the task of thinking of the person I intend to become, thereby creating in my mind a clear mental picture of that person.
  3. I know through the principle of Autosuggestion that any desire I persistently hold in my mind will eventually seek expression through some practical means of attaining the object. Therefore I will devote 10 minutes daily to demanding of myself the development of self-confidence.
  4. I have clearly written down a description of my Definite Chief Aim in life. I will never stop trying until I have developed sufficient self-confidence for its attainment.
  5. I fully realize that no wealth or position can long endure unless built upon truth and justice. Therefore I will engage in no transaction that does not benefit all whom it affects. I will succeed by attracting to myself the forces I wish to use, and the corporation of other people. I will induce others to serve me because of my willingness to serve others. I will eliminate hatred, envy, jealousy, selfishness, and cynicism by developing love for all humanity because I know that a negative attitude towards others can never bring me success. I will cause others to believe in me, because I will believe in them, and in myself. I will sign my name to this formula, commit it to memory and repeat it aloud once a day, with full faith that it will gradually influence my thoughts and actions so that I will become a self-reliant and successful person.

Having faith and confidence in yourself can be developed through repetition of thought.

Take time to think and grow rich!

x Cor

More of Cor – what’s new?

Instagram: Every moment matters, give life your full attention💖

On the Blog: Manifest Your Goals with Positive Emotions

Goals, Mindset

Manifest Your Goals with Positive Emotions

If you’re like me, you are in constant work with your thoughts, feelings, and emotions.

You’re trying to live a healthier, happier life by working on thinking better and feeling better.

We know that when we think and feel good, we attract more goodness.

And luckily for us, how to think and feel good isn’t a secret!

There are books like The Power of Positive Thinking, Think & Grow Rich, and The Power of Now that help us think and feel better.

This blog documents some of my thoughts on how we can use positive emotions to manifest our goals. So without further ado, let’s get to it!


Everything that exists in the universe is made up of small vibrating molecules.

There is a whole range of different frequencies too – just like you tune-in into a specific radio station, you can tune-in into a specific vibration, aka a vibe.

Tune Your Vibrations

You can tune into a specific vibe by feeling a specific combo of emotions.

For example, you’re hitting the gym or work soon. To get on some positive work vibes, we’re feeling a combo of desire, enthusiasm, and faith. To get on some negative work vibes, we’re feeling a combo of anger, fear, greed.

The vibe we’re on dictates how we experience life.

Positive and negative emotions can not occupy the mind at the same time. One will always dominate over the other. And it’s our responsibility to make it a habit to apply and use the positive emotions.

Eventually the positive emotions will dominate your mind so completely that the negative emotions can no longer enter it.

The Seven Major Positive Emotions

The emotion of DESIRE

The emotion of FAITH

The emotion of LOVE

The emotion of SEX

The emotion of ENTHUSIASM

The emotion of ROMANCE

The emotion of HOPE

As you go through this list of the seven major positive emotions – take a moment to feel each emotion.

Think of memories that bring out each emotion in you. Do you notice how each of these emotions feel slightly different?

As we get in tune with positive emotions in our inner world, we begin to attract positive experiences in our outer world.

In this way, we can use positive emotions to fuel our goals.

The positive emotions help us change our attitudes, which in turn changes what we do & how we do it.

Positive emotions have the power to change our life for the better.

Have a great week friends! I’m here if you need me

More of Cor – What’s new?

Posted an insta post about overcoming inner resistance during a 5k trail run.

Wrote a blog about strength training with a template you can use to get started today.

Watched JD’s 200 miler documentary (30 mins) on YouTube.


Strength Training Plan

Hey friends! We’re about 3 months out from summer, let’s get to WORK.

If we want to feel / look better, we gotta put in that daily work to get there.

And because I love y’all so much, I documented my current workout plan here for your reference.

No excuses – Your action items for the next week:

  1. Review the training plan below and customize it to your liking
  2. Decide on a daily workout time (10-11am for me)
  3. Start your new workout plan Monday

Below is a gym-based strength training plan, however these exercises can be done pretty much anywhere utilizing at-home equipment and modifications. If you have any questions, get in touch or leave a comment below 🙂

What is strength training?

Strength training (also known as resistance training) is a type of exercise that causes your muscles to contract against an outside resistance.

The outside resistance can be from your body weight, weight machines, medicine balls, resistance bands, dumbbells, etc.

Benefits of strength training

  • Enhanced brain health
  • Better cardiovascular health
  • Improved bone health
  • Lower abdominal fat
  • Increased energy levels
  • Better flexibility and mobility
  • Elevated body image
  • Improved mood


  • (choose 1) walk / jog 1 mile outdoors, 30 min treadmill hike (10+ incline), or 30 min stairclimber
  • 5 min warm up before workouts (wrist rolls, arm circles, leg swings, etc)
  • 5 min cool down after workouts (deep stretching, foam rolling, deep breathing, etc)

Monday: PULL

  • 10 min Rows
  • 10 min Inverted rows
  • 10 min Leg lifts / L-sits
  • 10 min Abs

Tuesday: PUSH

  • 10 min Push-ups
  • 10 min Dips
  • 10 min Planks
  • 10 mins Abs

Wednesday: LEGS

  • 10 min Deadlifts
  • 10 min Squats
  • 10 min Hip bridges
  • 10 min Abs


  • 45-60 min outdoor walk / jog
  • OR 45-60 min treadmill hike (10+ incline)

Friday: PULL

  • 10 min Rows
  • 10 min Inverted rows
  • 10 min Leg lifts / L-sits
  • 10 min Abs

Saturday: PUSH

  • 10 min Push-ups
  • 10 min Dips
  • 10 min Planks
  • 10 mins Abs

Sunday: LEGS

  • 10 min Deadlifts
  • 10 min Squats
  • 10 min Hip bridges
  • 10 min Abs

Tips for Optimal Results

If you’re unsure about an exercise listed above, YouTube is a great resource along with

Form (your body position when you perform an exercise) is super important. It’s not a bad idea research these exercises before performing them, it’ll give you a great reference on how the exercise should look / feel.

Keep things light to start; adding weight gradually on a weekly basis.

If at any point you feel pain during an exercise, consider that you’re using too much weight and / or your form isn’t what it should be. Take a step back, drop the weight, and maybe record yourself performing the exercise. See if you can clean things up.

Let’s keep it moving family!