Tag: habits

Newsletter

✨ March 2025 Newsletter ✨

Corie Muldoon

Hey Friend!

March was so eye opening! We touched on mindfulness, and how we can apply it in our daily life: fitness, nutrition, hydration, daily habits, and productivity. It’s true that when we ask the right questions and commit to intentional living, it improves our quality of life.

This month, I’m excited to share some simple ways we can be more mindful throughout our day to live a happy and healthy lifestyle. These tips are perfect for busy people looking to get the most out of their day without overwhelming things.

Let’s dive in!

 ✨ NEW ON THE BLOG ✨

✨ BLOG OF THE MONTH ✨

4 Steps to Building Wealth
most viewed blog – picked by you!

4 Steps to Build Wealth: There are four steps to building wealth: working income, savings, investments, and simple living. Together, they support goals like:

  • Financial independence (more money coming in than going out) and
  • Retirement (no longer having to work for money).

✨ WHAT I’M LOVING THIS MONTH ✨

Herbal tea (lavender, nettle life, dandelion), baking oatmeal cookies, sunbathing with the pup, grinding coffee beans for a fresh batch, dusting and cleaning, plant clippings, planning for Q2

✨ QUICK FIT TIP ✨

Did a 40 hour water fast for the first time this month… Overall, I loved it! The end result was no bloating, feeling super hydrated, laser focused activity, and a good reset for my internal clock.

I found that my digestive system was able to relax, like really relax. Specifically while I was sleeping (I got a great night’s sleep too!) Other than water, I had a single LMNT pack, some herbal tea, black coffee, and hot water with spices (herbal broth).

I’m thinking of doing a water fast every 3 months. Full cleanse mind, body, and soul. A great way to prepare for the new season. Big thanks to Jesse Itzler for the inspiration!

✨ KEEP ON STEPPING ✨

Another month in the books, super grateful for that! Wishing you an April full of renewal, love, and joy. You got this. Whatever the goal, take it one day at a time.

If you have any questions, comments, found value – please let me know!

Remember, take it easy and breathe deeply.

Do you like these newsletters? Anything I could add / takeaway?! Leave a comment or reply to this email! Appreciate you x

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.

Challenges

Finish 2024 Strong: A 2-Week Wellness Challenge

Corie Muldoon

As we approach the final two weeks of 2024… it’s essential to think about our wellness journey and set intentions for a strong finish.

This post outlines a simple yet effective 2-week plan to boost your physical, mental, and emotional well-being.

Week 1: Reflection and Renewal (December 15-22)

1. Think about Your Year

Schedule a 30-minute self-reflection session. Ask yourself:

  • What were my accomplishments and challenges?
  • What did I learn about myself?
  • What am I grateful for?

2. Recommit to Self-Care

Revisit your self-care routine and make adjustments as needed. Make sure you’re getting enough sleep, exercise, and healthy nutrition.

3. Practice Mindfulness

Incorporate mindfulness exercises into your daily routine, like meditation, deep breathing, or yoga.

Week 2: Energize and Elevate (December 23-29)

1. Boost Your Energy

Increase your physical activity levels by:

  • Taking a 30-minute walk each day
  • Incorporating strength training or high-intensity interval training (HIIT) into your routine
  • Stretching or practicing yoga to improve flexibility

2. Elevate Your Mindset

Focus on positive affirmations and visualization techniques to:

  • Cultivate gratitude and positivity
  • Visualize your goals and desires
  • Develop a growth mindset

3. Connect with Nature

Spend time outdoors by:

  • Taking a walk in a park or nature reserve
  • Practicing outdoor yoga or meditation
  • Simply sitting in a garden or on a balcony with plants

Final Tips for a Strong Finish

1. Stay Hydrated

Drink plenty of water throughout the day to maintain your energy levels and overall well-being.

2. Focus on Sleep

Aim for 7-9 hours of sleep each night to help your body and mind recharge.

3. Be Kind to Yourself

Remember that it’s okay to slow down and take breaks. Be gentle with yourself, and don’t push yourself too hard.

✨ By following this simple 2-week plan… you’ll finish 2024 strong and set yourself up for a happy, healthy, and successful 2025 ✨

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 ✨

Featured Series, Relationships

Getting Healthy Together: A Couple’s Guide

Corie Muldoon

Are you and your partner looking to embark on a health and wellness journey together? Congratulations on taking the first step!

Getting healthy together can bring many benefits to your relationship, including:

  • Increased motivation and accountability
  • Enhanced teamwork and communication
  • Improved overall health and well-being
  • More quality time spent together

Here are some tips to help you and your partner get healthy together:

1. Set Common Goals

Discuss and set specific, achievable health goals together. This can be anything from running a marathon to cooking healthy meals at home.

2. Create a Shared Vision

Develop a shared vision for your health and wellness journey. This will help you both stay motivated and focused on your goals.

3. Schedule Healthy Time Together

Plan regular healthy activities together, like:

  • Morning yoga or meditation sessions
  • Evening walks or jogs
  • Cooking healthy meals together
  • Weekend hikes or outdoor adventures

4. Support Each Other’s Strengths and Weaknesses

Recognize and support each other’s strengths and weaknesses. If one partner is struggling with a particular aspect of their health journey, offer encouragement and support.

5. Celebrate Milestones and Progress

Celebrate each other’s progress and milestones along the way. This will help keep you both motivated and encouraged to continue working towards your health goals.

6. Make Healthy Choices Together

Make healthy choices together, like:

  • Preparing healthy meals at home
  • Avoiding unhealthy snacks and treats
  • Drinking plenty of water throughout the day

7. Be Patient and Flexible

Remember that getting healthy is a journey, not a destination. Be patient and flexible with each other, and don’t be too hard on yourselves if you slip up.

Healthy Couple Challenges

Try these fun and healthy challenges to keep you and your partner motivated:

  • Cook a new healthy recipe together each week
  • Take a 30-minute walk together each day
  • Do a 10-minute workout together each morning
  • Try a new outdoor activity together each month

Conclusion

Getting healthy together can be a fun and rewarding experience for couples. By using these tips and challenges, you and your partner can support each other and achieve your goals together.

Share your favorite healthy couple activities and tips in the comments below!

✨ Stay healthy and happy ✨

Productivity

Yearly Habit Challenge

Corie Muldoon

Before we get into it, a lil note…

Thank you for being here. I know not everyday is an easy one and I want you to know that I’m happy you’re here. I see you putting in the hard work. I see you asking the tough questions, setting boundaries, wanting better for yourself. I see you doing what you need to day in and day out. It all is moving in your favor. Bit by bit you’re getting better, healthier, stronger. Keep going. Brighter days are coming. The best is yet to come.

Hi friends! Happy new year 🙂

In the spirit of planning for the new year and setting up our year for success, here’s a fun yearly challenge to help us build healthier, stronger habits for ourselves.

This past year, we talked about how what you eat adds up and the power of daily routines.

It’s one thing to know what to do…

It’s another thing to actually do.

In other words, knowledge is only power when we apply it.

We can bridge the gap between knowing and doing through this Happiness-Project-Inspired yearly habit challenge:

Choose 12 habits to work (1 for each month)

Write out 12 habits you’d like to work on this year. Think about where you’re at in life right now and what you could use more of. Then match the habits with the months. Below is mine for some inspiration 🙂

  • January: eat more plants
  • February: do the little things without bringing attention to them
  • March: get organized
  • April: don’t take things personally
  • June: eat more fruit
  • July: wear more sunscreen
  • August: spend time with friends
  • September: mobility during morning and night routines
  • October: get really uncomfortable once a day
  • November: plan for next year
  • December: ask tough questions

Being healthy and fit comes down to your habits: what you’re doing and consuming on a daily basis.

Focusing on one habit at a time gives us the space to explore said habit and adjust it to fit into our lives.

Explore

For the first two weeks of the month, we take the space to explore a new habit by asking questions like…

How will my life change for the better if I build this new habit?
pros, cons, how will this habit impact me in the long-run? how will this habit affect those around me?

Is this a realistic habit for my life’s situation?
some examples of unrealistic habits based on life situations:

  • get to the gym everyday vs get a 30 min workout in everyday
    what if the gym is closed or the weather’s bad? do you miss a day because of something you can’t control?
  • read 10 pages vs read for 30 mins
    10 pages may take you longer or less than 30 mins to read depending on the book or your reading level

What does it look like to have this habit going in the day to day?
visualize and really feel yourself doing these things

What do I need to do on an on-going basis to help build this habit?
same thing here, visualize the process and feel all the feels

Adjust

For the last two weeks of the month, we adjust a new habit to fit into our lives.

We start the work to incorporate this new habit in our day to day and work to keep the habit going.

This is where our explore research and findings come in handy. You already know what you have to do. Keep track of your progress in a Google sheet or doc for easy reflection and adjustment.

Wrapping Up

If we are trying to build multiple healthy habits at once, none of them get the proper time and attention. Lots of wants and wishes get swept under the rug for lack of time, energy, and attention.

Focusing in on one habit at a time allows us to create a solid foundation to build on.

Challenge yourself: Choose 12 habits to work on for the next year (1 for each month).

We’ve all heard the saying: “Rome wasn’t built in a day.” Brick by brick 🙂 love y’all