Tag: health

Life Tools

Manifestation Template

✨ Corie’s Blog | FIT TIPS ✨

Use this template daily when you’re looking to create something new, change your life, attract new life energy, accomplish a goal, etc.

Affirmations

  1. Affirm what you want (Life Map)
  2. Affirm why you want it (your WHY)
  3. Affirm what specifically you must do today
  4. Affirm when specifically you are doing it
  5. Affirm the obstacles that could hold you back

Visualization

  1. Visualize in great detail the end result of what you want and why (#1 & #2 Affirmations)
  2. Visualize in great detail what you have to do today to make that long term vision possible (#3 & #4 Affirmations)

Obstacles

  1. Review positive emotions
  2. Read self-confidence formula

More of Cor – what’s new?

On the Blog: Misogi Challenge

Life Tools

Misogi Challenge

✨ Corie’s Blog | FIT TIPS ✨

If you’ve heard of Jesse Itzler, you’re probably familiar with the Misogi Challenge.

As Jesse put it, “The notion around the misogi is you do something so hard one time a year that it has an impact the other 364 days of the year. Put one big thing on the calendar that scares you, that you never thought you could do, and go out and do it.”


Origins of Misogi

Misogi began as an annual Japanese purification process for both the body and the mind.

The word misogi translates to “water cleansing” and is usually done by standing under an icy waterfall while winter waters pour over the body.

Nat Geo had explored traditional misogi in Japan and the writer shared in their article that standing under the waterfall was like “pressing Control-Alt-Delete on your body.”


The Modern Misogi

Itzler’s version of the Misogi Challenge is designed to help us uncover what we’re capable of. Once we complete the challenge, it serves as a constant reminder that we are stronger than our thoughts and that anything is possible if we put our mind, body, and soul to it.


My Misogi Challenges

I started doing a yearly misogi challenge in 2021. I love it and find it super beneficial for my overall health and well being 🙂

2021 – bike 100 days outdoors in a row

2022 – run 13.1 miles

2023 – run 26.2 miles

It’s not too late to come up with a misogi challenge for 2023… I just came up with mine today 🙂 Let’s get after it fam and keep on stepping!

source: Depth Not Width

More of Cor – what’s new?

On the Blog: The Three Day Rule

General

The Three Day Rule

✨ Corie’s Blog | FIT TIPS ✨

Go ahead, lay in bed for a day or two. No one’s gonna judge ya.

But you gotta promise yourself to get up that third day and do your daily routine, no matter what. THIS IS SUPER IMPORTANT!

It’s okay to miss a day, but let’s remember: the longer we’re out of our daily routine (workouts, cooking, cleaning, meditation, etc) the harder it is to get back into it.

Ever skip a workout and it added up to weeks, months, even years without exercising? Day after day the workout routine got slipped under the rug to do tomorrow. New things filled the time you used for workouts and without realizing, you put on extra weight and your joints and muscles became weak, tight, and tender. A little bit everyday really does add up.

Keep the three day rule in mind as motivation to get back to self-work after taking off of your regular routine. The goal is to not let one day off trickle into many days off.


2 off days + 1 launch day

If you are feeling off, use two days to relax; to calm your mind and body. Try to keep up on the basics if you can like washing up, eating, drinking, reading, breathing deeply.

You can also spend time visualizing what you want your life to look like. Think big picture and think about what you’re gonna have to do on a daily basis to get there (see my full blog list for inspiration / recommendations!).

By day 3 you’re ready to rock and roll. You got your rest in and have a daily routine in mind (and ideally written out) that you’ve committed to and are ready to take action on.

Baby steps. Getting 1% better everyday. Stay blessed my friends!

More of Cor – what’s new?

On the blog: Weekly Reflection Template

Mindset

The days are long the years are short

✨ Corie’s Blog | FIT TIPS ✨

The days are long, full of opportunity to practice patience, focus, and will power.

Patience: the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset

Focus: the center of interest or activity

Willpower: control efforts to do something or restrain impulses

The years are short, full of opportunity to experience, reflect, and grow.

Experience: an event or occurrence that leaves an impression on someone

Reflect: think deeply or carefully about

Grow: become gradually or increasingly x

Be where your feet are. The days may feel long, but the years are short my friend.

General, Healthy Habits

2023 Habit Challenge: Choose 12 habits to work on in 2023 (1 for each month)

✨ Corie’s Blog | FIT TIPS ✨

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 2023 and setting up the year for success, here’s a fun 2023 challenge to help us build healthier, stronger habits for ourselves.

This past year (2022), 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 habit challenge:

Choose 12 habits to work on in 2023 (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 in 2023 (1 for each month).

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

Goals

Review your plan often

✨ Corie’s Blog | FIT TIPS ✨

Okay, so at this point you set your goals and created a plan to achieve them.

You now know what you have to do on a daily basis to accomplish your goals.

You took the time to figure it out…

What you want, and how you’re going to get there.

“How often should I review my plan?”

When you first create your plan, I suggest diving into it daily. Reread your plan and see where you can adjust things (+ / -) to make your plan more simple and relevant to you.

Since plans are constantly adjusted, they are constantly changing. That’s why we can’t wait to have the “perfect plan” to get started, because the perfect plan doesn’t exist.

Your goal grows and manifests through your plan. It’s up to you to decide on the path you take to get there by reviewing your plan on an on-going basis.

When you feel like your plan is in a solid place, scale back diving into your plan on a weekly basis to see if any adjustments are needed.

Plan. Do. Review.

Stay blessed friends!

PS – check out this weight loss plan for reference 🙂

Goals

A little bit everyday

✨ Corie’s Blog | FIT TIPS ✨

The little stuff adds up overtime.

You workout today, you won’t see much difference physically.

You workout today, tomorrow, and everyday for a year, you’ll see and feel the difference.

You read 10 pages today, you won’t see much difference mentally and emotionally.

You read today, tomorrow, and everyday for a year, you’ll see and feel the difference.

It’s very much choosing our path in life.

If we decide to do the little things today to get to our goals, we’ll get there overtime.

If we don’t decide to do the little things today to get to our goals, we’ll never get there.

If you do, you will.

If you don’t, you will never.

This blog reminds me of what you eat adds up.

Happy December my loves! Let’s keep rocking on our goals.

General, Goals

Life Map: A Goal Setting System

✨ Corie’s Blog | FIT TIPS ✨

Writing down our goals and breaking them down into small, doable tasks is how we get extraordinary results.

Good builders don’t build without a blueprint. So why would we make the mistake of just winging life and taking whatever it gives us, when we can make actual plans and live a life of our own design?

Lifestyle by design → making our dream life a reality. It’s totally doable, ya just have to know what you want. And that’s where the Life Map comes into play!


Let’s create a Google spreadsheet. Categories going down, Goals going across.

Or just download a template of mine here 🙂


Choose 3-5 categories

What are your top 3-5 categories that you’d like to set big “someday” goals in?

  • Personal
  • Fitness
  • Health
  • Business
  • Finance
  • Romance
  • Charity


Someday goal

Next, we’re going to come up with a “someday goal” for each category. This is where visualizing what you want your life to look like comes in handy! It’s the perfect time to write out your dream life.

Once you have a someday goal for each category, let’s move on to each category individually:


5 year goal

What’s the one thing I can do in 5 years that will help me accomplish my someday goal?


1 year goal

What’s the one thing I can do this year that will help me accomplish my 5 year goal?


1 week goal

What’s the one thing I can do this week that will help me accomplish my 1 year goal?


Daily goal

What’s the one thing I can do today that will help me accomplish my 1 week goal?


BONUS: Right now goal

What’s the one thing I can do right now that will help me accomplish my daily goal?


Wrapping Up

The Life Map will keep you on track toward your goals, and will help you make big and small decisions you’ll be faced with down the road – “will saying yes to this push me toward my goals or away from them?”

The Life Map is a tool, and must be used on an on-going basis to get the best results possible. Yes that means reviewing your sheet daily 🙂

Your Life Map will be ever-evolving as you accomplish goals and replace them with new ones, so don’t get stuck on getting everything written out perfectly before taking action on your daily goals. Goals may change, even categories may change. The key is to keep up on the dailies and adjust along the way.

Take control of what you can control. Small actions lead to big results.

Commit to the Life Map and create the life of your dreams 🙂

X Cor

General

Get to know your preferences

✨ Corie’s Blog | FIT TIPS ✨

What do I prefer? If I could do and have exactly what I wanted, what would it be? What would life look like?

I just recently learned that I prefer melons over berries in the morning. Weird but true.

So maybe you’re melons instead of berries like me.

Or maybe you’re yoga instead of weight training.

We have tons of choices in life…

Which choices do you vibe with?

Whatever your preferences, get to know them – be real and honest.

Only then can we start to make small changes in our day to day that keep us inspired and motivated to keep getting after it.

Lifestyle by design: Asking more questions.

Mindset

Focus on what you’re grateful for

✨ Corie’s Blog | FIT TIPS ✨

*walks into kitchen and sees dirty dishes in sink*

*gets a little irritated*

HERE is where people usually stop and the irritation is just left swirling around in their energy field…

I’m sure you can imagine what that can do to a person overtime.

For others HERE is where the journey lies…

*deep breath* (this is an important step)

*forces a smile*

*takes a mental note to reflect later*

*takes a moment to find one thing to be immensely grateful for in that moment*

“I am so grateful to be alive and to be able to stand on my own two feet (feels gratitude deep within the heart and belly). Yanno… I’m going to take a walk right after I’m finished with these dishes, it’s beautiful out!”

The above example is a healthy and productive way of handling negative feelings…

And it also helps to prevent wandering negative thoughts.

Wandering negative thoughts, in my experience, lead to break downs, panic attacks, under / over eating, outbursts, etc.

I am absolutely not going to allow dirty dishes to set me into a raging outburst…

So I make the choice to focus on what I’m grateful for and mellow out.