Category: Getting Started

General, Getting Started, Lifestyle

Life Advice I’d Give to Someone Younger Than Me

Corie Muldoon

CANI. Continuing and never-ending improvement. It’s a way of life. Striving to learn from mistakes, learn from others, and become the best versions of ourselves we can be: happy, healthy, and fit.

Life can be broken down into areas we can work to improve, like health, fitness, mindset, finances. Below are some of my best reminders for myself that I would share with someone younger than me.

Applying CANI in Real Life

  • Emotional health: recognizing and accepting a range of emotions, both positive and negative, as natural parts of life and learning how to positively cope with them
  • Overall health: making mindful, healthy choices consistently
  • Fitness: stretching morning and night, strength training three times a week, cardio 2hrs per week
  • Lifestyle: keeping things simple, desiring less, scheduling in adventures
  • Relationships: communicating your wants and needs in a productive way
  • Living: slowing down, no rushing, being where your feet are in the here and now
  • Mental health: working on breathwork, walking in nature, sharing struggles with loved ones
  • Personal growth: reading books, journaling, answering self-reflection prompts

Final Thoughts

Having freedom and being happy lies in the daily choices we make. Focus on what you can control: your actions. Adjusting along the way with a good, positive attitude.

~ Leave your thoughts below ~

Keep on stepping! x Coor

PS – If you wanna dig deeper check out Best of Blog – Out of 300+ posts, these 15 matter most. Some changed how readers think about health, others represent my core philosophy, and the rest are the frameworks I return to again and again in my own life. If you’re new here or short on time, start with these – they’re the foundation of everything else I teach.

Getting Started, Lifestyle, Productivity

Basic Home Cleaning Schedule

Corie Muldoon
Basic Home Cleaning Schedule

A clean home is a happy home. A clutter free home = a clutter free mind. When we deep clean our homes, we’re quite literally deep cleaning our minds too. Our outer world reflects our inner world.

I love cleaning! There I said it! Something about the process, and completing a task that helps the hive as a whole. Cleaning is a great deposit for your home life, positively affecting you and everyone you live with.

That just cleaned feeling, when you finally sit down, light a candle, maybe hit a joint, and soak it all in. Just being. Quiet, clean, happy, at peace.

Below is a basic home cleaning schedule I’ve been using with success. Remember a little bit everyday adds up. If you can commit 10 minutes a day to cleaning, it’ll go a long way.


Daily

Make bed as soon as you get up

Wipe down kitchen counters and sink after meals

Quick pick-up of toys and clutter

Vacuum or sweep high-traffic areas


Weekly

Monday: Dust living areas, dining room, and hallways

Tuesday: Bathrooms (sinks, toilets, showers, bathtubs)

Wednesday: Mop kitchen and bathroom floors

Thursday: Vacuum or mop other floors

Friday: Clean kitchen (counters, sink, stove, refrigerator)

Saturday: Wash bed sheets, blankets, and towels

Sunday: Wipe down door handles, light switches, and windowsills


Monthly

Deep clean bathrooms (scrub sink, toilet, shower, bathtub)

Deep clean kitchen (oven, microwave, cabinets)

Wipe down windows, blinds, walls, and doors

Vacuum or steam clean furniture


Seasonally

Spring: Clean out closets and donate unwanted items

Summer: Clean out garage or storage areas

Fall: Clean out gutters and downspouts

Winter: winterize home (pipes, hoses, etc)

Check and replace air filters once per quarter


Remember this is just a basic schedule and you may need to adjust it based on your personal preferences, lifestyle, and the size of your home.

Happy cleaning!

Getting Started, Goals, Healthy Habits

4 Words That Changed My Life for the Better

Corie Muldoon

Whether you crushed your goals or you’re still finding your rhythm, you’re right on time

4 words that changed my life for the better:

Start where you are

There’s no “perfect” moment to get started with workouts, meal prep, etc

Want to start strength training? Do 10 squats

Want to run more? Walk around the block

Want to eat better? Add one vegetable to dinner

That’s it. Pick one. Build from there

A little bit everyday adds up

x Corie

Experiences, Getting Started, Goals

Transform Your Resolutions with New Experiences

Corie Muldoon

Tired of breaking New Year’s resolutions by February? Switch from “lose 20 pounds” to “try 6 new hiking trails.” This simple shift changes everything.

Traditional resolutions focus on what you want to change about yourself.

Experience-based goals focus on what you want to explore in life.

Why experience goals work better:

  • They’re memorable – You’ll remember the weekend you tried rock climbing, not the day you ate 1,500 calories
  • Built-in accountability – Experiences require planning and commitment, making them harder to skip
  • Naturally builds habits – Regular adventures create momentum for other healthy changes

Instead of “exercise more,” plan to bike or kayak once a month.

Instead of “eat healthier,” commit to trying a new farmers market recipe bi-weekly.

Instead of “be more adventurous,” plan a camping trip once a quarter.

The habits follow the experiences, not the other way around.

Try this today: Write down 6 experiences you want to have in 2026 instead of traditional resolutions. Make them specific, scheduled, and exciting

Share your thoughts below!

Learn more about the Kevin’s Rule approach here

Getting Started, Healthy Habits, Mental Health

Express Feelings Positively with the ‘I Feel’ Framework

Corie Muldoon

Here are my notes for communicating feelings and needs to others in a productive, positive way:

Instead of bottling up emotions or exploding in frustration, let’s work on expressing our thoughts, feelings, and needs in a productive and positive way. This is one of my biggest weaknesses (continuing and never-ending improvement). It’s been fun learning new ways to process emotions and express myself.

The “I Feel” Framework helps you communicate what’s really going on without any blame or judgment.

Why it works: When you start with “I feel” instead of “You always” or “You never,” you take ownership of your emotions while inviting understanding instead of defensiveness. It transforms conflicts into conversations.

The “I Feel” Framework:

1. Name it:“I feel [frustrated/overwhelmed/hurt]…”

2. Link it: “…when [specific situation happens]…”

3. Need it: “…because I need [respect/support/help].”

4. Ask for it: “Would you be willing to [specific action]?”

Example: Instead of “You never help around here” … try: “I feel overwhelmed when the chores pile up because I need some team work”. Would you be willing to handle dishes after dinner?”

This approach validates your feelings, explains the impact, and offers a clear path forward. No one gets defensive, everyone gets heard.

Try this today: Next time you feel frustrated, pause and run through the “I Feel” Framework before speaking. Notice how the conversation shifts.

Share your thoughts below!

Getting Started, Healthy Habits, Lifestyle

Lifestyle Choices for Better Health: A Practical Guide

Corie Muldoon

Here’s a balanced approach to nutrition and lifestyle that focuses on scientifically-supported health benefits:

Dietary Recommendations

1. Increase nutrient-dense whole foods

Emphasize fruits (like berries, apples, and avocados), vegetables (such as broccoli, spinach, carrots, and leafy greens), and plant-based proteins like lentils and chickpeas. These foods provide essential vitamins, minerals, fiber, antioxidants, and other beneficial compounds.

2. Reduce processed foods

Limit highly processed foods and added sugars, which are associated with various health issues including inflammation, weight gain, and increased risk of chronic diseases.

3. Stay hydrated

Drink plenty of water throughout the day to support cellular function, kidney health, and overall well-being.

4. Moderate approach to coffee and alcohol

While coffee is acidic, this doesn’t affect your body’s pH. Coffee can be part of a healthy diet and provides antioxidants. Moderate consumption is fine for most people unless you experience negative effects like sleep disruption or stomach upset.

Similarly, moderate alcohol consumption may be acceptable, but excessive intake has well-documented health risks.

Lifestyle Factors for Health

1. Exercise regularly

Engage in moderate physical activity like dancing, running, or swimming to improve cardiovascular health, support immune function, enhance mood, and promote better circulation and lymphatic drainage.

2. Practice stress reduction

Incorporate restorative practices such as meditation, journaling, or gentle yoga. Chronic stress is linked to numerous health problems including cardiovascular disease, weakened immune function, and mental health issues.

3. Prioritize quality sleep

Adequate sleep (7-9 hours for most adults) and consistent sleep schedules support immune function, mental health, hormone regulation, and overall recovery.

4. Practice good breathing

Deep diaphragmatic breathing can help reduce stress, improve oxygen delivery, and activate the parasympathetic nervous system, promoting relaxation and better health outcomes.

To sum it up…

Focus on eating a variety of whole foods, staying active, managing stress, and getting adequate sleep.

These evidence-based approaches support genuine health benefits through well-understood biological mechanisms.

Helping us feel happy, healthy, and fit.

Share your thoughts below!