Holistic Healing, Movement, Seasonal - Holidays

5 Movement Flows to Refresh Your Body for the New Year

Corie Muldoon

New year, new movement flows! Skip the extreme fitness resolutions. These five simple movement flows will help you reset your body and feel energized without overwhelming your schedule.

Why movement flows work:

They combine mobility, strength, and mindfulness in one efficient sequence. Perfect for busy people who want maximum benefits in minimal time.

Remember: Motion is lotion! Keep your daily dose of movement flow top of mind. Write your notes out on a post-it note and put it somewhere you’ll see it (that part!)

5 flows to refresh:

1. Morning Sun Salutations – 5 rounds to wake up your spine and boost energy –> raise arms, forward fold, plank, cobra, to downward dog

2. Desk Break Flow – Neck rolls, shoulder shrugs, seated twists (3 minutes every hour) –> consider using a yoga ball as your work chair

3. Evening Wind-Down – Cat-cow, child’s pose, gentle spinal twists before bed –> single nostril breathing, calm environment with some tea

4. Weekend Warrior – 20-minute yoga flow combining strength and stretch –> longer holds, deep breathing, trying new movements

5. Micro-Movement Bursts – Squats, lunges, arm circles throughout your day –> even a minute of movement adds up overtime

These flows improve flexibility, reduce stiffness, enhance circulation, and calm your nervous system. No gym required. No equipment needed. Just you and intentional movement.

Try this today:

Pick 1 of the 5 flows that feels good to you and commit to it for 7 days (keep track on your post-it note). Notice how your body feels.

I love burning a candle or some incense before a flow. Cleanses the space making room for healing energy to come through. Setting the intention: “out with the old, in with the new, letting go of all troubles, mind and body renewed.” Little mind body spirit mantra I made up that I’ve been loving.

Share your thoughts below!

Mental Health, Mindfulness, Seasonal - Holidays

Daily Candle Rituals for Stress Relief This Holiday Season

Corie Muldoon

Skip the expensive self-care products. This holiday season, strengthen your spirit with the oldest ritual in the book: lighting a candle.

Here’s why it works: the simple act of lighting a candle signals your brain that it’s time to pause. That flame becomes focal point, a micro-meditation.

The simple act of lighting a candle can ground us when holiday chaos peaks. And it’s my favorite way to bring some warmth and comfort into my home!

Your new daily candle rituals:

  • Morning reset: Light a candle while you drink coffee. Watch the flame for 60 seconds before checking your phone
  • Evening wind-down: Light a candle during dinner prep or while journaling. Let it mark the transition from “doing” to “being”
  • Stress relief: Feeling overwhelmed? Light a candle, take three deep breaths, and watch the flame dance

Lighting a candle is all about the intentional pause you’re creating.

Try this today: Buy a pack of tealight candles and light one during a transition in your day. Notice how it shifts your energy!

I bought cute little candle holders from the dollar store and 6-hour burning time tea lights from amazon. They bring me so much joy and help me slow down :p

Share your thoughts below!

Experiences, Goals

Why Collecting Experiences Beats Collecting Things

Corie Muldoon

Research shows collecting Experiences provides more lasting happiness than collecting material things.

We adapt to new things quickly and the excitement fades.

But Experiences become apart of who we are and give us stories to share for years to come. With pictures and memories that can last a lifetime!

Why experiences win:

  • Anticipation is free happiness – Planning a trip gives you weeks of excitement before you even go
  • Memories appreciate – That date gets better every time you retell it
  • Social connection – Experiences with others strengthen relationships
  • No buyer’s remorse – Even “bad” experiences become funny stories

Shifting your budget from things to experiences isn’t about deprivation. It’s about investing in what actually matters.

That $300 could be another piece of clothing you’ll forget about, or it could be a weekend adventure you’ll talk about for decades.

Try this today: Look at your last 3 purchases over $100. Would you trade any of them for a memorable experience instead? Plan one experience for next month.

Share your thoughts below!

This ties into our annual Kevin’s Rule experience planning

Snippets

Is your life today what you pictured a year ago?

Corie Muldoon

This time last year, I was serving part time planning to explore other career options – maybe go all in on real estate or do something completely new like social media marketing for small businesses. I was considering it all, even going back to school.

For the past few years, my biggest hurdle was finding a job I could actually tolerate, consistent, and flexible (knowing my personality). I’m 29, real estate license, no college, serving experience, fitness training experience, marketing experience.

I looked into every possible option. Wrote them all out. I tried something new with some warehouse work – even pitched my marketing ideas. Things we’re cool, but the work hurt (packaging all day) and the pay wasn’t enough all said and done.

As time went on, I just felt a pull back to serving and I started to consider what life would be like if I went all in (open up 7 days a week availability – avg 5 nights a week). Something I didn’t consider as an option before.

Through research, I found most jobs are day jobs. Serving offers 2nd shift – 3-11pm. Perfect for me. I get my workout and lunch in, walks with my dog, and quality time with my hubby (who also serves full time, same schedule). Check.

Most jobs don’t have much flexibility. I’m the type to want to take off for 2 months and go roadtrip (did this in 2024 southeast usa) – and serving let’s me do that. We go during the slower months for a nice reset. This upcoming year we already have 6 camping trips booked, something we couldn’t do say if we had “real jobs” like union or corporate. Check.

So I eventually realized I needed to choose my job based on the lifestyle I wanted. Making great money, maxing out retirement accounts, saving up for that next rental, health insurance locked in, minimal taxes. Plus my days feel like two in one, since I get my whole day with my hubby and pup, then head into work WITH my hubby and we rock serving together (sometimes in the same section). Check, check, check, check, check, AND CHECK.

Life’s been super fun since going all in on serving. I have one focus. I’m not trying to build a business. I’m not looking for or even entertaining side work (sorry to those ignored along the way lol). I work, I leave, and I leave the work at work. Nothing to figure out. I learn from my mistakes and keep growing and improving. It’s a beautiful cycle.

As I’m writing this, it’s 12:00pm on a Tuesday in December. I’m in the back bedroom at our writing desk, with the window next to me slightly open, a nice winter chill. We just had a snowfall, the trees are lookin gorgeous. The sun is shining in. I feel safe and warm. I feel free. Our pup champ is laying on his side next to me snoring. My hubs is in the kitchen eating lunch. I’m about to take Champ out for a walk, then get ready for our shift tonight. Life is good.

If you like my story, Joe was going through a similar career journey the same time I was – read more about his story here

With all that being said, let’s just say, no this isn’t where I thought we’d be a year ago – this is so much better.

Experiences

How to Plan New Experiences with Your Partner

Corie Muldoon

Want to grow closer with your partner?! Stop talking about “someday” adventures and schedule them in!

The gap between wanting and doing can definitely dull the excitement if you don’t have a proper system in place.

Below is a little checklist to make sure you’re getting in your dates and adventures:

Couple’s Experience System:

  • Monthly planning date – Sit down with calendars and coffee once a month and plan out details
  • The 2-6-12 rule – Plan 2 big experiences per year, 6 medium ones, 12 small monthly adventures
  • Alternate who chooses – You pick January’s adventure, they pick February’s (keeps things fair and exciting)
  • Budget together – Set aside experience money monthly so finances don’t become an excuse

Big experiences = weekend trips or concerts. Medium = day trips to new places. Small = trying a new restaurant or hiking trail. A lil variety keeps life interesting without overwhelming your schedule or budget.

When you schedule experiences together, you’re prioritizing your relationship. You’re saying “our connection matters more than screens and routine.”

Try this today:

Text your partner right now: “Want to plan out our next 3 adventures this weekend?!” Schedule in that planning session and think about some ideas!

Share your thoughts below!

Want the full framework? Check out Kevin’s Rule!

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