Category: Healthy Habits

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.

Healthy Habits

Quick Healthy Living Tips

Corie Muldoon

Here’s a quick round up of healthy living tips for those of us who like getting straight to the point.

Busy? spend your free time wisely

Bloated? cut out alcohol, dairy, junk food

Headaches? drink more water. 1 gallon a day.

Groggy? eat more fruits and vegetables

Gaining weight? read your food labels

Achy joints? move for 5 mins in the morning & night

Smashed toes when running? heel lock your laces

Tight lower back? get in a deep squat

Tight upper back? hang from a bar

Hungry? eat fruit first

Uneasy nerves? take 5 deep breaths

No workout plan? sit down weekly, check in daily

Overweight? stick to a healthy food shop list

Always late? prepare the day before

Low energy? put your legs on the wall

Shin pain? strengthen them in a deep squat

Low energy? eat some complex carbs

Overwhelmed? breathe deeply and journal

Want to lose weight? plan and commit

Tight muscles? stretch more throughout the day

Lacking willpower? do it, even if you don’t want to

Stuck in the past? use your 5 senses in the now

Stuck in the future? name what you’re grateful for

Want to be fit? 30 mins movement daily

Stressed? stretch your hips and shoulders

Emotional pain? take 5 deep breaths

Physical pain? 5 deep breaths per yoga pose

Out of breath easily? walk around the block daily

Having a bad day? allow and let go

Feel unnourished? water, greens, herbs, protein

Feeling low? write down 3 things you’re grateful for

Craving dessert? banana, peanut butter, & oats

Always tired? sleep better: no lights + bedside plant

Curious about life? learn from nature

Angry / frustrated / sad? say positive affirmations

Always hungry? stock up on dry goods

Take what works, chalk the rest.

Feel better, do better, have better.

Healthy Habits, Seasonal - Holidays

Healthy Tips for Holiday Eating: A Guilt-Free Guide

Corie Muldoon

The holiday season is upon us, and with it comes a whirlwind of parties, gatherings, and delicious treats. It’s easy to get caught up in the festive spirit and abandon our healthy habits.

But here’s the thing: it’s okay to indulge, fall off your routine, and take a break from your usual schedule.

In fact, allowing yourself to enjoy the holidays without guilt or stress is essential for your mental and emotional well-being.

So, go ahead and enjoy a few too many cookies, sleep in more, party late. The kid in you will thank you.

With that being said, here are some healthy tips to keep in mind during the holiday season:

1. Stay hydrated

Drink plenty of water throughout the day to help control hunger and cravings.

2. Eat mindfully

Savor your food, pay attention to flavors and textures, and stop when you’re satisfied (not stuffed).

3. Focus on whole foods

Prioritize whole, unprocessed foods like fruits, vegetables, whole grains, beans, and leafy greens. Herbs = natural medicine.

4. Take breaks

Give yourself permission to take a break from cooking, cleaning, and entertaining. Take a walk, practice yoga, or enjoy a relaxing bath.

5. Plan ahead

If you’re attending a party or gathering, offer to bring a healthy dish to share. Some good-for-you food, like a fruit bowl or veggies & hummus.

6. Don’t skip meals

Eat regular meals to keep your energy levels stable and prevent overeating later in the day.

7. Get moving

Incorporate physical activity into your daily routine, even if it’s just a short walk or some light stretching.

Remember, the holiday season is a time for joy, connection, and celebration. Don’t stress too much about sticking to your usual routine.

Instead, focus on enjoying the moment and taking care of yourself in the process.

Most Importantly: Get Back on Track in the New Year

It’s okay to fall off your routine during the holidays. The key is to get back on track when the new year arrives.

Set realistic goals, create a plan, and take small steps towards reclaiming your healthy habits.

Here are some tips to help you get started:

1. Schedule self-care

Treat self-care as a non-negotiable part of your daily routine.

2. Plan your meals

Create a meal plan that includes healthy, whole foods and schedule grocery shopping trips.

3. Find an accountability partner

Share your goals with a friend or family member and ask them to hold you accountable.

4. Start small

Get started with small, achievable goals and gradually build up to more significant changes.

Keep these tips in your back pocket and remember: be kind to yourself.

✨ Here’s to a happy, healthy holiday season and a strong start to the new year ✨

Happy holidays friends! I’m here if you need me!

Healthy Habits

Simple Tips to Swap Bad Habits for Healthy Ones

Corie Muldoon

Do you ever find yourself stuck in unhealthy habits, despite your best intentions? Like you know something’s not good for you but you do it anyway. You’re not alone!

We all have habits that hold us back… whether it’s procrastination, junk food, excessive screen time, drinking, smoking, etc.

The good news is that you can break free from these habits by replacing them with healthier alternatives.

In this post, we’ll explore some habit alternatives to help you build better habits and live a more balanced life.

Habit Alternatives for Common Unhealthy Habits

1. Hitting Snooze? Go for a Walk or Run

Replace the habit of hitting the snooze button with a short walk or run. This will get your blood flowing, energize your body, and set a positive tone for the day.

2. Binge-Watching Videos? Play Music and Read a Book

Swap screen time for a more relaxing and enriching activity. Put on your favorite music and get lost in a book. This will help you unwind, exercise your brain, and cultivate a love for reading.

3. Craving Junk Food? Reach for Fruits or Nuts

Say no to junk food and opt for healthier snack options like fruits or nuts. This will satisfy your cravings, provide essential nutrients, and support your overall well-being.

4. Scrolling Social Media? Practice Deep Breathing

Replace the habit of mindless scrolling with deep breathing exercises. This will calm your mind, reduce stress, and increase oxygen flow to your brain.

5. Smoking or Drinking too much? Go Herbal

Swap your typical cig or joint with a dried herbal blend like: chamomile, lavender, and rose petals. Make sure you have fun drinks on go if you’ve been on a drinking bender. Sparkling water, LMNT, coffee, tea, and kombucha are my favs!

Ways to Switch Your Behavior in the Moment

1. Get to Know Your Triggers: Start a list of situations, emotions, and people that provoke unhealthy habits.

2. Pause and Think: When an unhealthy habit is provoked… take a moment to think about what you’re going to do next. Consider your habit alternatives.

3. Help Your Future Self: Plan out specific actions you’ll take in situations that typically trigger unhealthy habits.

4. Create an Environment for Success: Remove or limit access to things that encourage your unhealthy habits.

5. Celebrate Small Wins: Acknowledge and celebrate your small victories… even if it’s just taking a few deep breaths instead of scrolling through social media.

Remember:

Breaking unhealthy habits and building better ones requires effort, patience, and persistence. Small changes add up over time.

Start with one habit alternative and gradually work your way up to more.

Celebrate your small wins, and don’t be too hard on yourself when you slip up.

Know your triggers, pause to think, and do what ‘healthy you’ would do.

Switch your behavior in the moment and you’ll start to develop healthier habits.

✨ Comment your favorite habit alternatives and tips for breaking unhealthy patterns ✨

Healthy Habits, Seasonal - Holidays

Healthy Holiday Tips: Nurturing Body, Mind, Spirit

Corie Muldoon

The holiday season is upon us, bringing joy, love, and togetherness.

But for many, this time of year can also be stressful, emotionally challenging, and physically draining.

Below are some tips and affirmations to support your well-being and help you cultivate a positive mindset and navigate grief.

Physical Well-being

1. Stay hydrated: drink plenty of water

2. Mindful eating: savor each bite, focus on nutrition

3. Exercise: engage in activities that bring joy (walking, yoga)

4. Sleep: focus on rest (7-8 hours / night)

5. Self-care: treat yourself to relaxing baths or massages

Mental and Emotional Well-being

1. Boundary setting: say “no” when you need to recharge

2. Mindfulness practices: meditate, practice deep breathing

3. Connect with nature: take walks, enjoy outdoor activities

4. Creative expression: engage in art, writing, or music

5. Seek support: reach out to loved ones, professionals

Spiritual Well-being

1. Gratitude practice: think about your blessings daily

2. Connection to values: align actions with personal principles

3. Self-reflection: journal, introspect

4. Forgiveness: release burdens

5. Mindful moments: pause, appreciate life’s beauty

Affirmations for a Positive Mindset

1. Coping with loss: “I honor my loved ones’ memories.”

2. Managing stress: “I trust my ability to handle challenges”

3. Building confidence: “I am worthy of love, respect, and happiness”

4. Cultivating gratitude: “I am grateful for life’s blessings”

5. Embracing joy: “I radiate positivity and warmth”

6. Overcoming anxiety: “I breathe peace and calmness”

1. Allow emotions: acknowledge, confirm feelings

2. Create rituals: honor loved ones (candlelight, memory sharing)

3. Seek support: connect with others experiencing loss

4. Self-care: focus on rest and relaxation

5. Think about memories: cherish happy moments

Extra Resources

1. National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-6264

2. Crisis Text Line: Text “HOME” to 741741

3. Mindfulness apps: Headspace, Calm

By incorporating these tips and affirmations into your holiday routine, you’ll nourish your spirit and embrace the season with positivity.

✨ Subscribe for more wellness tips ✨

Healthy Habits

Daily Streaks: Small Goals, Big Impact

Corie Muldoon

Walk one mile a day.

Run a 5k day.

Take 1 photo a day.

Write and post 1 blog a day.

Send 1 person love each day.

Clean 1 area of the house each day.

Journal each day.

What can you do consistently every day?

What would you like to do consistently everyday? Why?

Daily streak keeps us focused on one specific task each day.

And that task will add up overtime.

Work your goals backwards.

What’s a good daily streak for your current situation?

Any areas in your life you’d like to grow in?

Okayyy now, what are some of your daily streak ideas?

Be realistic. Small goals matter too.

Even though the day has already started…

You can still start up your daily streak today.

Where in your day works best to hit your daily streak goal?

Can you do it now?

Will it take you 5 mins or 50 minutes?

Set a time for your daily streak when you are planning for tomorrow.

Put it in your schedule. Plan your life around it.

Easy to do, easy not to do. Do or do not.

My daily streak lately has been walking a mile, aka Daily Mile.

This time last year I finished up my 5k day streak (about 160 days).

In August, I did 2 miles a day for the whole month (31 days).

Most recently, I’ve been wanting to post more blogs so here I am – day one of the Daily Blog streak: post 1 blog a day. I’ll keep y’all posted on how many days I get!

I’m planning to write and post in the morning after I take my pup out for some sunshine. A cup of coffee and a fresh bowl pack. Making it fun and something I’ll have time for every single day.

I love the daily streak fr! It helps me practice goal setting, gives me something to look forward to, and helps me get to my goals much quicker with a more solid foundation.

Get after that daily goal. Little bit everyday adds up.