Tag: fitness

Lifestyle, Mindfulness, Spirituality

Embracing Intentional Living in Spirituality

Corie Muldoon

In spirituality, being intentional means living with conscious awareness and directing your energy, thoughts, and actions toward a specific sacred purpose rather than moving through life on autopilot.

I just added a spiritualty row to my life map and intentional is what I choose for the ‘who I have to be column’ – really loving this!

current Life Map as of 5/27/26

Core Pillars on Intentional Living

Conscious Presence: From mindless habits to actively aware

Chosen Meaning: Assigning sacred significance to everyday routines

Energy Alignment: Matching daily behaviors with inner soul values

How It Looks in Practice

Ritual vs. Routine: Transforming a coffee into a gratitude ritual

Mindful Communication: Choosing words that heal rather than reactively venting (wow this one is eye opening!)

Sacred Boundaries: Saying no to things that drain your spiritual peace

Focused Meditation: Sitting with a specific goal, like forgiveness

My Life Map for Spirituality

Yearly Goal: Personal Inventory

Monthly Goal: Soul Audit
What do I actually believe right now? What am I avoiding? Where am I out of alignment with my values? What needs to be released? What am I most grateful for at a soul level?

Weekly Goal: Frequency Tones
listen to frequency tones radio for a one hour minimum meditation as a form of sound therapy

Daily Goal: Sit in Silence

Lifestyle, Mental Health, Mindfulness

Embracing Simplicity for Peace and Vitality

Corie Muldoon

By writing down my needs and wants, they in a sense become more real.

Repetitive thoughts backed by strong emotion = thoughts starting to manifest into their physical equivalent

Remember to think only about the good you want, because even if you say “I want peace” vs “I don’t want peace” – what gets picked up is PEACE, whether you want it or not is not relevant.

By putting energy and focus to PEACE, you attract just that. It’s the concept of autosuggestion, and the word peace is interchangeable.

I’m continuously working to harness the power of autosuggestion to create my own dream life. Think and grow rich in all areas type shit.

Here’s my list. Maybe you can relate. Maybe you have a few of your own to add.

What I want:

Peace and safety

Authentic connection

Creative freedom

Physical vitality

Financial security and growth

Simplicity

Nature and spiritual connection

Quality time with Joey and Champ

Adventures

And in the spirit of simply not speaking of the things I don’t want, but knowing what they are… I’m gonna keep on stepping, focusing on the good in my life, the best is yet to come!

PEACE LOVE HAPPINESS HEALTH

THANK YOU

Movement, Ultra Running, Ultra Training

3 Proven Ultra-Running Principles + Simple Training Plan

Corie Muldoon

No overthinking, just proven methods:

Your 3 proven principles:

  1. 10% mileage bump each week
  2. 1 speed + 1 long run (official training)
  3. 3 weeks up, 1 week deload (time on feet)

Base building (8+ weeks):

  • 2 runs/week, 1 hour each
  • Walk/runs (no pressure, just movement)
  • Building the habit and routine back
  • Getting body ready for official training

Official training (5+ months):

  • Apply the 3 principles
  • Introduce speed work
  • Build long runs
  • Progress toward Ultra-distance capacity (32 miles+)

Reminders:

The key is feeling your body out. Give yourself time to build up to ultra distance capacity. Adapt naturally through training to avoid injuries. Make a plan and adjust as needed. Stay flexible yet focused. Compete with yourself. Know your surroundings. Be prepared, and ready to problem solve. Smile and have a positive attitude. Remember: this too shall pass*. God’s speed.

* “This too shall pass” is a proverb highlighting the temporary nature of all human experiences, meaning both good times and bad times are temporary and will eventually end. It is a mantra for resilience, reminding people to endure suffering with patience & to savor fleeting joyful moments

Mental Health, Mindfulness, Relationships

Mastering the Skill of Emotional Regulation

Corie Muldoon

Here’s something nobody tells you:

Emotional regulation is a skill. And most people were never taught how to do it.

That’s why the same arguments happen over and over. That’s why some people can’t have hard conversations without exploding or shutting down.

It’s not that they don’t care. It’s that they literally don’t have the tools.

What Emotional Dysregulation Looks Like

  • Reacting before thinking
  • Saying things you can’t take back
  • Avoiding conflict entirely (because it feels too big to handle)
  • Misinterpreting everything as an attack

Here’s the Problem

When two dysregulated people try to resolve conflict, proximity makes everything worse.

Every interaction becomes another chance to trigger each other. Every conversation or comment adds fuel to the fire.

You can’t solve problems when you’re both emotionally flooded.

What Actually Works

Time. Space. Distance.

Not as punishment. Not as avoidance.

But as the bridge that allows healing to happen.

When you’re not constantly reacting to each other, you finally get room to:

  • Process your own feelings
  • Recognize your patterns
  • Come back with more capacity

The Truth

You can’t have a healthy relationship with someone who can’t regulate their emotions while you’re in constant proximity.

Sometimes love looks like stepping back or creating physical distance so you both have room to grow.

Try this today!

If you’re stuck in a cycle with someone, ask yourself: Are we both calm enough to actually solve this? Or do we need space first?

Lifestyle, Technology

5 Ways to Use Your Fitness Tracker Data (Without Getting Obsessed)

Corie Muldoon

Your Oura Ring is lighting up. Your Apple Watch is buzzing. Your sleep score is “okay” but not great. Now what?

Wearable tech is everywhere in 2026, but here’s the truth: more data doesn’t always mean better health. Here’s how to use your tracker wisely:

1. Pick One Metric That Matters

Don’t try to optimize everything at once. Choose sleep quality, steps, or heart rate variability. Master one before adding another.

2. Look for Patterns, Not Perfection

One bad sleep score doesn’t mean failure. Track trends over weeks, not days. Your body doesn’t operate on a 24-hour pass/fail system.

3. Use Data as a Conversation Starter

Notice your HRV drops every Wednesday? Ask yourself what’s different. Data should spark curiosity, not anxiety.

4. Take Weekly Tech Breaks

Go one day a week without checking your stats. Trust how your body feels. This keeps you connected to internal signals, not just external numbers.

5. Your Tracker Doesn’t Know Everything

It can’t measure joy, connection, or purpose. Sometimes the best workout is the one that makes you smile, even if your heart rate never peaked.

A Personal Note:

Joey recently got a Coros fitness watch and is loving it – especially to track his heart rate, but what surprised us was the sleep data. He noticed some nights were fair, good, or great. So we naturally asked why?

We figured out alcohol and stress were the main contributors. So we dialed in on some lifestyle improvements like drinking only for special occasions (birthdays, holidays). And making sure we’re doing some deep breathing, meditation, or quiet time before bed – especially after a stressful shift.

Although I didn’t get a watch myself (yet), the ah-has so far have really made a positive impact on our lives.

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!