Author: coco yoga

embracing lifestyle by design
Easy Recipes

6 Easy Plant-Based Recipes: Med Plates, Tofu Burgers & More

coco yoga

Some recent plant-based creations! I love keeping meals clean, simple, and bright – screenshot for your next dinner date or weekly meal prep!

1. MED PLATE 1

avocado, tahini, pico de gallo, coconut yogurt, green olives, sourdough

2. RICE BOWL

jasmine rice, tofu, avocado, pico de gallo, green olives, honey mustard

3. FLATBREAD

tahini or hummus, pico de gallo, avocado, tofu, arugula, honey mustard

4. MED PLATE 2

avocado, pico de gallo, tahini, chickpeas, flatbread

5. TOFU BURGERS

burger buns, roasted red pepper hummus, pico de gallo, coconut yogurt, avocado, tofu, honey mustard, spinach

6. BREAKFAST PLATE

tofu scramble, coconut yogurt, pico de gallo, rye toast, grape jelly

ENJOY!

Getting Started, Mindfulness, Productivity

School of Life: Quarterly Curriculum

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The quarterly curriculum method breaks your year into focused 12-week learning sprints across different areas in life.

Instead of setting a huge goal trying to improve everything at once… the quarterly curriculum has you rotate through 4-6 “subjects” each quarter, making progress super doable

Here’s how to build yours:

1. Choose 4-6 life categories (Health & Safety, Technology, Language, Creative Arts, Finance, etc)

2. Assign one specific skill per category each quarter (not “get healthy” but “learn CPR”)

3. Keep it realistic—these run parallel to your actual life

4. Plan quarters in advance but stay flexible

Example Quarter 1:

Here’s my First Quarter for 2026:

  • Health & Safety: Learn first response / CPR
  • Technology: Learn AI best practices and environmental impact
  • Language: Learn 10 new words/sayings in Spanish
  • Creative Arts: Learn how to create blog graphics for Pinterest
  • Extra Curricular: Learn how to file joint taxes

The beauty? In one year, we’ll have learned 16-24 new skills instead of abandoning one overwhelming goal by February. You’re not spreading yourself thin—you’re building a well-rounded life systematically.

Try this today: Take 10 minutes to map your four quarters. What skills would make you feel accomplished by next December?

Share your thoughts below!

General, Healthy Habits, Lifestyle

Engaging Hobbies for Personal Growth and Well-being

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In your free time, you can build various skills through hobbies like DIY crafts, gardening, and cooking, or learn new skills such as programming, playing an instrument, or a foreign language

You can also build your knowledge by reading books and watching educational videos, create tangible objects like jewelry or art, or foster personal growth by volunteering, exercising, and journaling

Creative & Crafty Hobbies

  • DIY Projects: Decorate your home with crafts, try making jewelry, or build something using natural resources
  • Art & Design: Learn to paint, draw, or create graphic designs
  • Writing & Blogging: Start a blog about a topic you’re passionate about or write short stories
  • Origami & Other Crafts: Fold paper with origami or try knitting and crocheting
  • Gardening: Plant a flower or vegetable garden and enjoy the results of your labor

Learning & Intellectual Pursuits

  • New Language: Learn a foreign language, which can offer professional and social benefits
  • Programming: Explore the world of coding and programming. 
  • Music: Learn to play a new musical instrument
  • Reading: Read books on various subjects or catch up on news and editorials
  • Cooking & Baking: Try new recipes and develop your cooking skills

Personal Development & Well-being

  • Physical Activity: Exercise to boost your mood and energy, or go on walks and bike rides
  • Mindfulness & Meditation: Practice meditation and mindfulness to relax and focus on the present
  • Volunteering: Contribute your time and skills to a cause you care about. 
  • Journaling: Keep a journal to reflect on your thoughts and goals
  • Organization: Organize your physical space and digital files

Other Activities

  • Photography: Take photos and visit state parks
  • Visiting New Places: Explore local cafes, restaurants, and new neighborhoods
  • Social Activities: Spend quality time with friends and family, or join a book club or sports team

Share your thoughts below!

Healthy Habits, Lifestyle, Nutrition

Health Benefits of Black Coffee: A Comprehensive Guide

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Fresh brewed black coffee is the way to go – when consumed in moderation, it can provide several health benefits. Here are my notes:

Potential Benefits:

  • Reduced risk of certain diseases: Studies have shown that black coffee may reduce the risk of type 2 diabetes, Parkinson’s disease, and some types of cancer
  • Improved cognitive function: Caffeine, the main active ingredient in black coffee, can enhance alertness, focus, and memory

Increased physical performance: Black coffee may improve endurance and reduce fatigue during exercise

  • Weight management: Black coffee may promote weight loss by boosting metabolism and reducing appetite
  • Antioxidant content: Black coffee contains antioxidants that may protect cells from damage

Considerations:

  • Moderation is key: Excessive coffee consumption can lead to side effects such as anxiety, insomnia, and digestive problems
  • Individual tolerance: People’s tolerance to caffeine varies. Some may experience negative effects even with small amounts of black coffee
  • Sugar and additives: Adding sugar, milk, or other additives to black coffee can negate its health benefits and increase calorie intake

Conclusion:

Black coffee, when consumed in moderation, can provide several potential health benefits. However, it’s important to be aware of individual tolerance and avoid excessive consumption. If you have any concerns about drinking black coffee, consult with a healthcare professional

Black coffee vs Energy drinks

Black coffee is generally a better choice than energy drinks. Energy drinks often contain high amounts of sugar, which causes a quick energy spike followed by a crash… while coffee provides a cleaner and more stable form of stimulation. Additionally, coffee’s simpler ingredient list and natural energy-boosting properties and health benefits make it a healthier option for regular use

Share your thoughts below!

Workout Programs

Pump Your Pumpkin: Fall Booty Workout Program

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Improve your posture, shape your booty, and boost your confidence.

This 6-week program is perfect for beginners and athletes looking to add a booty routine to their workout plan. No equipment is needed!

Start this program anytime, all you need is: 30 minutes, 3 days a week

And this can be done anywhere! Home, gym, work, park, hotel room, etc

During these next few weeks, we’ll use targeted exercises to build your glute and core muscles. Let’s get pumping!

Pump Your Pumpkin

10 Rules to Live By
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

10 Rules to Live By

You are the x factor. What you put in, is what you get out

What you eat and do with your free time matters:

  • Drink plenty of water
  • Eat protein, fiber, vitamins, minerals
  • Get enough sleep
  • Cut out alcohol
  • Avoid junk food at all costs
  • 30 minutes of movement daily
  • Build a positive mindset
  • Keep your circle tight
  • Be mindful of what you say ‘yes’ to
  • Filter what content you consume

Week 1: Ignite

Kick-start your journey with foundational exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Upper Glutes

Full Glutes

Lower Glutes

Week 2: Sculpt

Build strength with these essential moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Glute Shape

Glute Burn

Glute Lift

Week 3: Intensify

Intensify your workout with advanced exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Upper Glute Focus

Full Glute Blast

Lower Glute Focus

Week 4: Stabilize

Engage your core for enhanced glute activation

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Core-Glute Combo

Core Strength

Glute Stability

Week 5: Energize

Boost your glutes with explosive moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Power Glutes

Glute Endurance

Dynamic Glutes

Week 6: Radiate

Refine your glutes with targeted exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Glute Definition

Full Glute Perfection

Glute Lift

10 Tips for Best Results

  1. Take 5-minutes to warm up & cool down
  2. Keep movements slow and controlled
  3. Engage your core and glutes throughout exercises
  4. Use a booty band to add more resistance
  5. Restart at week 1 once you finish week 6 to keep going
  6. Try to get in a 20-minute cardio session daily
  7. Add in a 15-minute upper body workout 3 times a week
  8. Add in flexibility, mobility, & yoga to your weekly routine
  9. Bump up cardio as the weather gets warmer
  10. Save this blog, send to a friend, find a workout partner

And there you have it! A simple, effective, and totally free six-week workout program to help you achieve the booty of your dreams!

Remember to stay consistent, listen to your body, and celebrate your progress along the way. Email corebycorie@gmail.com if you have questions, etc.

Share Your Progress!

✨ Tag @corebycorie on social media so we can follow your journey! Use and follow our hashtag #corebycorie to share with the community ✨

Pump Your Pumpkin

Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

Getting Started, Lifestyle, Nutrition

WFPB Daily & Weekly Eating Routine for Longevity

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This week I looked into what a practical plant-based eating routine designed for longevity would look like! Here are my notes:

Daily Structure

Fun Drinks:

  • Start your day with electrolytes! Water with lemon or LMNT
  • Harmless Harvest coconut water, Synergy kombucha, Liquid Death sparkling water, organic black coffee, herbal teas and broth

Breakfast:

  • Piece of fruit, smoothie, or smoothie bowl with nuts, seeds, coconut flakes
  • Oatmeal with berries, nuts, seeds, pure maple syrup, cinnamon. Add ground flaxseed or chia seeds for omega-3s

Lunch:

  • Mixed greens salad with raw vegetables, legumes (beans, lentils, chickpeas), avocado, tahini dressing
  • Rice bowl with steamed or sauteed vegetables, protein source (tempeh/tofu/legumes) garlic, onion, nuts, seeds

Dinner:

  • Half plate of vegetables, more protein, complex carbohydrates like sweet potatoes, whole grain pasta, or brown rice, olive oil, nuts, seeds

Snacks:

  • Fresh fruit, raw vegetables with hummus, handful of nuts, popcorn

Weekly Planning

Aim for variety across the week:

  • Different colored vegetables and fruits daily (aim for a rainbow)
  • Rotate between various legumes (black beans, lentils, chickpeas, kidney beans)
  • Mix different whole grains (quinoa, brown rice, oats, barley)
  • Include different nuts and seeds throughout the week

Key longevity foods to emphasize:

  • Leafy greens daily (spinach, kale, arugula)
  • Berries several times per week
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
  • Beans and lentils daily
  • Nuts and seeds daily
  • Turmeric and other anti-inflammatory spices

Hydration:

  • Water throughout the day, herbal teas, and limit processed beverages

Notes:

The Mediterranean and Blue Zone eating patterns, adapted for plant-based diets, consistently show the strongest associations with longevity in research. Focus on whole foods, minimize processed items, and ensure you’re getting B12, vitamin D, and omega-3 supplements as needed.​​​​​​​​​​​​​​​​

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