Movement

Weak grip? Hang from a bar

Having a strong grip is essential for our workouts and everyday living.

Workouts

If you are using a bar or dumbbells: to get in a quality workout, you want to be able to hold onto the bar or dumbbell for a full set without your grip burning out on ya.

Imagine you’re doing a set of deadlifts with 10 reps each set. You get to rep 7 and your grip is about to give out… so you stop and you don’t complete the full set. Ya got a weak grip my friend – let’s work on that!


Everyday living

Aside from workouts, our grip strength plays an important role in everyday life – carrying groceries, furniture, and other heavy objects.

Imagine you’re carrying groceries and you have to stop and off load because you’re grip is literally giving out and you can’t go on any further.


Ways to strengthen our grip

It makes sense to keep a strong grip, right?

So when and how can we work on it?

  • Monkey bars are a great and fun option to try if you live by a calisthenics park or playground. This is my personal fav, just hanging and climbing in the fresh air and sunshine 🙂
  • Hang from a pull-up bar or dip bars
  • Farmer walks: hold weights by your side and walk with them (highly recommend for foundational strength)
  • Utilize gripper balls or a similar tool

During your next workout, try out a grip exercise or two. Give them a spot in your weekly workout routine, stay consistent, and you will most definitely feel your grip get stronger over time.

What’re some ways you work on your grip strength? Are you gonna start incorporating these or something similar? Comment below!

Small changes lead to BIG RESULTS

Movement

Bad posture? Engage your shoulders

Do you have rounded shoulders or text neck? Practice better posture by engaging your shoulders!

You can engage your shoulders anywhere at any time.

Simply think, “shoulders back, chest out, chin in.” Pretend you’re holding something between your shoulders blades.

Another way to practice good posture is to help strengthen your shoulders by doing backward arm circles. Rep out and get your shoulders burning. Or by simple lifting your arms straight up feeling the burn.

Remember, if you have bad posture you can most likely fix it with a few daily exercises done a few minutes here and there.

It’s when we neglect a weakened area does it become worse.

Keep moving my friends!

Movement

Have a bike? Ride to get fresh groceries

What’s a FUN, health conscious thing you could do today? Ride your bike to get fresh groceries 🙂

I’m blessed to have a grocery store and produce shop right down the road…

And I can use my bike to get there!

Exercise, sunshine, snacks, nooo car needed.

If you do have a bike at home, are you taking advantage of it or letting a great way to work your heart and mind slip through the cracks?


PS – omg y’all! This is my 100th post on the blog😭 my 2022 personal goal was to post 100 healthy living blogs and weee got it done!

My writing consistency was looking a little rocky in the beginning of the year (weekly/biweekly blogs) but with picking up the daily snippet goal recently – I’ve accomplished my goal well ahead of schedule.

Always and forever grateful. Feeling blessed. Appreciating the good times. Learning and adjusting along the way. Working on doing what I said I’ll do.

Stay blessed my friends!

Movement

Change Up Your Workout Tempo

Keep on Growing

Our bodies are known to adapt. And that’s why switching up the tempo of your workout is so beneficial.

If we do the same exact workout everyday / every week, our bodies adapt to those workouts and our results can become stagnant, or even degress.

By changing up our workouts (in very small ways) in the day to day…

We can expect continuous progress

Getting stronger and healthier a little bit more each day. 1% healthier.

How to Switch Up Your Workout Tempo

So how do we make sure we are switching things up – what can we do?

For strength training, switch up your workout tempo by changing your reps! Try…

  • An increasing pyramid: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • A decreasing pyramid: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
  • Adding weight: set 1 = 10 lbs, set 2 = 15 lbs, set 3 = 20 lbs
  • Subtracting weight: set 1 = 20 lbs, set 2 = 15 lbs, set 3 = 10 lbs
  • Maxing out using a timer: For example, 1 minute interval – 30 seconds on, 30 seconds off or 1 minute interval – 45 seconds on 15 seconds off

For cardio, switch up your workout tempo by changing your intervals! Try…

  • 1 minute moderate effort, 1 minute easy effort
  • 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute walk
  • hike incline, run flat, jog downhill
  • run incline, jog downhill

💥 CHALLENGE

For your next workout, switch things up and try a different tempo! Choose one from the list above and personalize it, or create your own.


How do you switch up your workouts – give us some ideas?!⬇️

If you try this let us know how it goes for you🙌

Keep on stepping.

x Cor

Food, Movement

Burn More, Lose Weight

If you are trying to lose weight, burn more calories than you are consuming!

1 pound of fat = 3500 calories which means in order to lose weight, we have to burn more than we are consuming on a daily basis.

How? It’s simple… exercise / move more often and consume less calories (note that it’s less calories, not less food)

Easy math:
Say you burn 2,500 calories for the day, and you consume 2,000 calories. That’s 500 calories down. To get to 1 pound of fat burned off, we are looking to get 3,500 calories down. 7 days at 500 calories down = 3,500 calories down = 1 pound of fat burned off.

I’m sure you can see how the day to day really does matter whether you are looking to gain, lose, or maintain your weight.

It’s important to stay active and eat well – we all know this. Taking the first step is the hardest, but once you start and get in a rhythm, you won’t have to push yourself as hard to get it done – you will start to form the habit of doing —> less thinking and wishing, more doing and improving.

CHALLENGE! For the next 30 days, commit to moving more and eating cleaner, healthier (low-cal) foods. A little bit everyday absolutely goes a long way and the change you’re seeking to make can start today if you decide to follow through on your commitment.

Here’s a free movement guide for ya to get started…

Along with a food shop checklist and some easy healthy recipes.

Regardless if you walk, run, lift weights, etc —> burning more than you consume will ultimately drop the extra pounds you’re trying to lose.

Keep on stepping!


x Corie

Movement

Cycle outdoors 100 days in a row

Completed my goal of biking outside 100 days in a row. Another one crossed off the impossible list!

Some days were MUCH easier than others.

During these past 100 days I’ve…

  • Lived in 4 different homes
  • Laid my poppop to rest
  • Listed our place up on Airbnb
  • Road tripped from Philly to Florida to live indefinitely (with only a duffle and personal bag)

All big things that could easily throw me off if I wasn’t laser focused on completing this goal.

Dealing with Grief

When my pop passed, a fire ignited in me to take care of my heart health. At the time I was working on my 100 day goal already, and wanted to keep it going in honor of him.

On my low days when I didn’t feel like biking, I thought about my pop. “If only he had exercised more and made his health a priority.” I was making myself miserable.

It took some major self-awareness and raw honesty to admit that I was living in the past of wishing and wanting life to be different, to just have my pop back – completely resisting the moment.

It took sooo much energy to consciously redirect my attention. But in doing so, the sadness and anger became my biggest motivation: the fuel to my fire.

When I felt sad or angry, I would force myself to think- “NOW is MY chance to be healthy and take care of myself. This is all Poppop wants, for me to be happy and healthy. This is exactly what the universe is teaching me. Take care of myself, now, not later.”

And out the door I would go. Feeling my pop completely proud of me for doing something that I didn’t want to.

No Rain, No Rainbow

There were days I had to legit drag myself out of bed bc I wasn’t feeling the best and days I forced myself out the door into the freezing pouring rain and cried about it lmao.

There have been highs and lows, but no matter what I got up and got out there day after day.

I face planted my first day out on the bike, had breakdowns before, during, and after rides, found some peace, and learned so much about myself.

AND after all this time, I can now ride a bike without using handlebars (lifelong dream)!

Just celebrating along the way.

Up next, I’m working on doing 10 clean headstand presses in a row using yoga blocks!

What’s your current health/fitness goal and how is it going? Comment below!

Don’t have a goal? Make one!

Don’t know where to begin? Hit me up, I’d love to help you out with creating one ♡


x Corie

Movement

How can I make my workouts more effective without using equipment?

Practicing ‘mind-muscle connection’ during your workout can make your movement session more effective without using equipment.

To sum it up:

If you think about and focus on a muscle while you’re training it…

You’re much more likely to recruit that muscle and make it grow.

Here are some strategies to help improve your mind-muscle connection:

Performance Goal

Setting a total-rep performance goal can help you maintain focus over an entire training session.

You just set a number of reps and lift until you hit it!

The key, however, is choosing the right exercise and rep range.

Skill Goal

Focus small and build a small skill that leads to better movement.

Focus on your lacking skill until it integrates into your movement.

Then move on to your next weakness.

Reset Between Reps

Resetting between reps is a great way to refocus.

Rather than rushing and stringing reps together…

Perform each individual rep with stout focus.

The result is stronger performance.

Your mind stays focused on the task…

And good positioning lets you heave more load.

Happy moving ♡
x Corie

Movement

What should be incorporated into my workout routine?

Whether you’re a novice taking the first steps toward fitness…

Or an exercise fanatic hoping to optimize your results…

A well-rounded fitness training program is essential.

Soooo with that being said, you may want to consider adding more variety to your workout routine.

Here’s some inspiration:

Aerobic Fitness

Examples of aerobic exercises include walking, jogging, running, biking, hiking, climbing, spinning, cardio machines, dancing, water sports and various MMA training regimes.

Strength Training

Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system.

It is also referred to as weight lifting, weight training, body sculpting, toning, bodybuilding, and resistance training.

Core Exercises

Core exercises are those that use your trunk without support, like push-ups, sit-ups, and abdominal crunches.

These exercises strengthen and train your lower back, hips, abdomen and pelvis to work together for better balance and stability.

Balance Training

Balance training refers to a type of training that focuses on the ability to maintain proper posture over the body’s base of support.

Stability Training

Stability training refers to performing exercises while on an unstable surface with the goal of activating stabilizers and trunk muscles that may be neglected with other forms of training.

Flexibility Training

Flexibility training includes stretching exercises for the purpose of increasing one’s range of motion.

Remember: prior to training, a warm up should be performed at a low intensity for 5-10 minutes.

This increases the temperature of the muscles and decreases the risk of injury.

Whether you create your own fitness training program or enlist the help of a personal trainer, your overall workout routine should, in my opinion, include several elements.

Although it isn’t necessary to fit each of these elements into every fitness session…

Factoring them into your regular routine can help you promote fitness for life!

x Corie

Movement

What is dynamic stretching?


Dynamic stretching is a form of active movement that isn’t about holding a stretch…

But rather taking your body through ranges of motion that will better prepare you for a workout.

Dynamic stretching activates and warms up your muscles, improves your body’s range of motion and flexibility, and increases power.

Quick example: standing torso twists, arm circles, leg kicks, + an active yoga sequence.

All you need is 5-10 minutes before each workout to perform these!

Static stretching, or holding a stretch for an extended period of time, should be left for the end of your workout.

Happy stretching ♡
x Corie

Movement

What is foam rolling?

Foam rollers are used as an effective method to…

  1. increase blood flow
  2. enhance ROM (range of motion)
  3. reduce tension
  4. increase muscle length

during both warm-up and post-workout sessions.

Warm-Up Sessions

Be sure to use a foam roller for only a brief period of time to elevate tissue temperature and reduce tension.

Think light, even pressure over muscle groups that you will be targeting during your workout.

For example, it’s leg day… so I’m going to foam roll (with light and even pressure) my glutes, hips, quads, hammies, and calves within 60 minutes of my leg workout.

If you find an area of tension, fight the urge to increase pressure.

Applying pressure with a foam roller for an extended period of time during your warm-up session could desensitize the muscle and affect its ability to contract during your workout.

Post-Workout Sessions

After your workout, foam rollers are a great tool that can help reduce soreness and promote the recovery process.

Areas of tension are a main priority post-workout. My rule of thumb is to foam roll within 3 hours post-workout.

Aim to move at a consistent tempo of approximately 1 inch per second; focus on areas of tension for up to 90 seconds to allow the tissue to relax and lengthen.

If you find an area of tension that is extremely painful, take it easy and lay off some pressure.

It’s important to listen to your body, and utilizing the foam roller gives you the opportunity to hear your body from the inside out.

You’ll quickly get the hang of knowing how much pressure to apply, where, and for how long.

Foam rolling also helps promote a feeling of relaxation after a workout, an important psychological benefit.

Areas of Tension: Knots

Exercise-induced muscle damage signals the repair process.

This is when new collagen molecules are formed to help repair injured tissue…

Most likely forming adhesions (aka knots) between layers along the way.

You know what knots I’m talking about…

If you press down around your neck, shoulders, and between your shoulder blades… you’d feel ’em… super tender, may feel like a ball that is tight and/or sore.

Well the average person has knots all over their body… in our hands, around our ankles and wrists, even on our heads.

Knots are large and small in size and can be caused by a variety of activities like exercising, poor posture, bumping into something, and sleeping weird on an on-going basis.

The good news?!

Using a foam roller regularly can help minimize the risk of knots developing all together…

Which means less pain and more ENERGY!

Regular Use

With regular use a foam roller can…

  1. Reduce every day tension and muscle tightness
  2. Increase joint range of motion
  3. Enhance energy levels

To start, I’d recommend incorporating foam rolling 3-5 days a week.

The goal would be to foam roll during all warm-up & post-workout sessions.

However, when you are first getting started… let’s start small.

Let’s focus on getting into the habit of foam rolling areas of tension post-workout for a few minutes at a time.

It’s simple and will give you immediate benefits leaving you with inspiration to keep the habit going.

Plus, you can work your way up in frequency and duration at your own pace.

So with all of that being said, I would highly recommend incorporating foam rolling into your workout regime!

Do you use a foam roller? How has it impacted your life? Comment below!

Happy Foam Rolling!
x Corie