Category: Movement

This category shares the idea of movement and how incorporating more of it in our every day lives can leave us feeling happier, healthier, and more in tune with ourselves and the world around us. Putting ourselves through the pain to get stronger. Continuing to grow our skills and abilities physically, mentally, emotionally, and spiritually through movement. Slow down, breathe, and work your body.

Movement

Move It or Lose It: Movement Hacks for Busy People

Corie Muldoon

Your body craves movement, but who has time for hours at the gym? These micro-movement strategies transform everyday moments into opportunities for health and vitality.

Morning Rituals

While brushing your teeth, practice single-leg balance. Alternate legs midway through. This simple hack engages your core and improves stability before your day even begins.

Kitchen Moments

Waiting for water to boil or tea to steep? Drop into a deep squat. Hold it as long as you can. This transforms dead time into a leg-strengthening, mobility-improving mini-workout.

Work and Desk Life

Set an hourly alarm for movement breaks:

  • Stand up and do 10 body rolls
  • Perform shoulder shrugs
  • Stretch your spine
  • Walk around for 2-3 minutes

Commute and Travel

Skip the elevator. Take stairs with a little extra bounce. If you’re walking, practice mindful movement by feeling each step and breathing deliberately.

Outside and Nature

Dog walks aren’t just for pets. Use this time for:

  • Grounding exercises
  • Walking meditation
  • Intentional breathing
  • Gentle stretching between work sessions

Quick Action Checklist

  • Balance on one foot while brushing teeth
  • Do a deep squat while waiting in the kitchen
  • Take stairs instead of elevators
  • Set hourly movement alarms
  • Practice mindful walking during dog breaks
  • Stretch between work sessions
  • Add small movements to daily routines

Movement doesn’t require massive time commitments. It’s about integrating small, intentional actions throughout your day.

Movement

The Power of Stretching: When and How to Incorporate it into Your Daily Routine

Corie Muldoon

Are you looking to improve your flexibility, reduce muscle tension, and boost your overall well-being? Stretching is an excellent way to achieve these benefits. And the best part: it can be done anywhere, anytime.

When to Stretch?

Incorporating stretching into your daily routine can be particularly beneficial:

  1. Morning Stretching (5-10 minutes): Starting your day with stretching can… help increase blood flow, energy, and flexibility. Try stretching as soon as you wake up, before getting out of bed.

  2. Afternoon Stretching (5-10 minutes): Taking a short break to stretch in the afternoon can… help reduce muscle tension, improve focus, and increase productivity. Try stretching during your lunch break or mid-afternoon slump.

  3. Nighttime Stretching (10-15 minutes): Stretching before bed can… help relax your muscles, calm your mind, and prepare your body for a good night sleep. Try stretching as part of your bedtime routine.

The ideal time to stretch depends on your personal schedule and preferences.

5 Simple Stretches to Get You Started

Here are five simple stretches you can incorporate into your daily routine:

  1. Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side.

  2. Shoulder Rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 30 seconds.

  3. Quad Stretch: Stand with one hand against a wall for balance. Bend one knee, keeping your foot behind you, and stretch the front of your leg. Hold for 30 seconds and repeat on the other side.

  4. Chest Stretch: Stand in a doorway with your hands on the door frame at shoulder height. Lean forward, stretching your chest and shoulders. Hold for 30 seconds.

  5. Calf Stretch: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot and a half, keeping your heel on the ground. Bend the front knee and lean forward, stretching your calf muscle. Hold for 30 seconds and repeat on the other side.

Benefits of Regular Stretching

Incorporating stretching into your daily routine can have many benefits, including:

  • Improved flexibility and range of motion
  • Reduced muscle tension and stress
  • Enhanced athletic performance and injury prevention
  • Improved posture and balance
  • Better sleep quality

Actionable Tips to Incorporate Stretching into Your Daily Routine

  1. Start small: Get started with short stretching sessions (5-10 minutes) and gradually increase duration and frequency.

  2. Schedule it: Treat stretching as a non-negotiable part of your daily routine, like brushing your teeth or taking a shower.

  3. Find a stretching buddy: Having a stretching partner can help keep you motivated and accountable.

  4. Listen to your body: Honor your body’s limitations and take regular breaks to avoid injury or burnout.

  5. Make it a habit: Incorporate stretching into your daily routine, like right after waking up or before bed.

Conclusion

Stretching is a simple yet powerful way to improve your overall health and well-being. By incorporating stretching into your daily routine, you can experience many benefits, like…

  • improved flexibility
  • reduced muscle tension
  • enhanced athletic performance
  • better sleep quality

Remember, a little bit goes a long way. Start with short stretching sessions and gradually increase duration and frequency. Make stretching a non-negotiable part of your daily routine, and watch your body and mind transform.

Share your favorite stretches and tips for incorporating stretching into your daily routine in the comments below!

✨ Stay flexible and happy ✨

Movement

Deload Weeks: The Secret to Optimal Fitness

Corie Muldoon

Are you pushing your body to its limits, day in and day out? Do you feel like you’re stuck in a fitness plateau?

It’s time to introduce the concept of “deload” weeks!

What is a Deload Week?

A deload week is a strategically planned period. During this time, you reduce the intensity, volume, and frequency of workouts.

This reduction allows your body to recover, recharge, and adapt.

Benefits of Deload Weeks

1. Reduced risk of injury

2. Improved performance

3. Enhanced recovery

4. Increased motivation

5. Better hormonal balance

Workout Deload Week

1. Lower weights (30-50% reduction)

2. Lower reps (2-3 sets of 8-12)

3. Active recovery (yoga, stretching)

4. Increased rest days

Running Deload Week

1. Lower mileage (30-50% reduction)

2. Lower intensity (easy paced runs)

3. Active recovery (cross-training, walks)

4. Increased rest days

Build and Deload Flow

1. 3 weeks of intense training

2. 1 week of deload

3. Repeat cycle

Why Deload Weeks Work

1. Allows muscles to repair

2. Replenishes energy stores

3. Reduces inflammation

4. Improves mental clarity

Tips for Effective Deload Weeks

1. Listen to your body

2. Stay hydrated

3. Focus on sleep

4. Keep up with nutrition

In conclusion, incorporating deload weeks into your fitness routine will transform your approach to exercise and yield remarkable results.

Share your deload week experiences!

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Movement

Boost Fitness with Supersets: Rows, Push-Ups and Core Exercises

Corie Muldoon

Are you looking to take your fitness routine to the next level? Supersets are an effective way to maximize your workout efficiency and challenge your muscles. In this blog, we’ll explore three powerful supersets that target your back, chest and core.

What are Supersets?

Supersets involve performing two or more exercises consecutively without resting.

This technique increases intensity, boosts metabolism and enhances muscle growth.

Superset 1: Rows and Inverted Rows

Benefits

1. Targets back and arm muscles

2. Improves posture

3. Enhances overall strength

How-to

1. Rows: Hold dumbbells or a barbell with feet shoulder-width apart. Bend knees slightly and lean forward at hips. Lift weight to sides until elbows are at 90-degree angle. Lower and repeat.

2. Inverted Rows: Use a bar or ledge. Hold with hands shoulder-width apart and feet flat. Lift body until chest nearly touches bar. Lower and repeat.

Superset 2: Push-Ups and Planks

Benefits

1. Targets chest, shoulders and core

2. Improves balance and stability

3. Enhances overall upper body strength

How-to

1. Push-Ups: Start in plank position with hands shoulder-width apart. Lower body until chest nearly touches ground. Push back up. Use knees if needed.

2. Planks: Hold push-up position for 30-60 seconds.

Superset 3: Bicycles and Bridges

Benefits

1. Targets core and glutes

2. Improves flexibility and balance

3. Enhances overall core strength

How-to

1. Bicycles: Lie on back with hands behind head. Alternate legs in cycling motion.

2. Bridges: Lie on back with knees bent and feet flat. Lift hips until body forms a straight line.

Tips and Variations

1. Start with lighter weights and progress gradually.

2. Incorporate different grip positions (e.g., neutral, pronated).

3. Add leg lifts or rotations to rows and push-ups.

4. Use resistance bands or cables for variety.

Conclusion

Supersets offer an efficient and challenging way to enhance fitness.

Incorporate these row, push-up and core supersets into your routine to:

1. Boost strength and muscle growth

2. Improve overall fitness

3. Increase workout efficiency

Share your favorite supersets in the comments below!

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Movement

Daily Fitness Tip: Consistency is Key

Corie Muldoon

Fitness is a journey, not a destination. And some say that the journey is the destination. The small every day things matter most. Where your feet are now.

Ready to transform your body and mind?

Key Principles

1. Schedule workouts: Treat fitness as a non-negotiable appointment

2. Find activities you enjoy: Engage in exercises that bring joy

3. Start small, progress gradually: Build momentum and avoid burnout

Actionable Tip

Commit to 30 minutes of exercise today

Benefits:

1. Enhanced cardiovascular health
2. Improved mental clarity
3. Increased energy

Quote for the Soul

“Exercise is a celebration of what your body can do, not a punishment for what you ate.” – Jessamyn Stanley

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Movement

A place to start: The Daily Mile

Corie Muldoon

Now is a perfect time to plan out your Daily Mile – where today can you carve out 20 minutes?

Set a 10 minute timer, go for a walk, and turn back around when the timer goes off.

Walking is super accessible and promotes your health in so many ways.

And if you get bored easily just call someone or listen to a podcast.

For those looking to lose weight, feel better – The Daily Mile is a great place to start!


Benefits of The Daily Mile

  • Helps connect the mind and body
  • Tones muscle
  • Burns body fat
  • Boosts cardiovascular fitness
  • Strengthens bones
  • Brings mental clarity
  • Reduces stress
  • Makes you feel better overall