Healthy Habits

4 Tips to Get More Fit

What if I told you there’s a way to feel more healthy and fit, even with a busy schedule?

It doesn’t come without a cost: you gotta be willing to put in the daily work to get there.

Doing it when you don’t want to. Learning to say no more often. Thinking over your beliefs and thoughts and creating your own point of view and standards that you live by.

Being healthy and fit is not for everyone, and that’s okay.

If you’re content living the life you’re living, where you’re at, what you look like, and what you do on a daily basis – I mean this genuinely: good for you! Keep it rolling my homie!

But if you’re fed up and need a change, I got you with some tips on how to get healthier and more fit… by doing something small each day.

Full disclosure: you’ll only see change if you are willing to put in the daily work and grind it out. No work = no results.

We gotta start somewhere, sooooo let’s rock!

1. Fruit first

It’s not so important as to what time you eat your first meal of the day…

Rather WHAT you eat as your first meal of the day.

When I learned this, I decided to commit to “fruit first” and this small thing has been a game changer for my energy levels, skin, all that!

It can be a piece of fruit, a fruit smoothie (fruit & water only), or a freshly squeezed fruit juice shot / drink.

Fruit first = instant energy + a positive ripple for the rest of my day.

So if you have to choose between a healthy snack and junk food like sugary cereal, breads, bagels for breakfast…

Go with the healthier option! Even if it pains you at first to do so.

You’ll thank yourself later on when you’re feeling more upbeat and energized.

This little switch will make a world of a difference!

2. Intermittent fasting

Intermittent fasting is an effective way to achieve your fitness goals while improving your overall health.

The 16/8 Method

The most popular form of intermittent fasting is known as the 16/8 method and is basic enough for anyone to try and succeed at!

Here is the 16/8 method: Establish an 8 hour window in your day to eat.

In other words, you are technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window (16/8).

No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages.

Some forms of intermittent fasting allow small amounts of low-calorie food during the fasting period.

I typically eat fruit / drink fruit smoothies in the morning before my eating window begins for more morning energy and to help with any hunger pains.

See more on intermittent fasting > here < like the benefits and what works for me.

3. Move throughout the day

Not just once a day → throughout the day. 5 minute hang session here, a yoga session there, squat burnout before lunch, a mobility session before bed.

Incorporating more movement throughout your day.

Focusing on different areas and different types of movement.

Having fun and moving around. Putting your limbs where they usually aren’t.

“Move it or Lose it”

“Move it or Lose it” aka move your muscles and joints, or they will become weaker, achy, and painful with time and inactivity. If you have weaker, achy, or painful areas now, consider moving them more to help build them up again. Start small and be consistent.

4. Burnout workouts

Now that you plan on moving more throughout the day, throw in some burnout workouts throughout your week if you’re really looking to tone up quick!

A burnout workout goes like this: put on some music with songs in the 3-5 minute range.

For the first song, we’re gonna focus on arms: arm lifts in particular. Lateral raises, arm circles, shoulder presses, swimmers, wings… anything that keeps your arms moving and burning. You want to think non stop arm movement. 10 arm raises to the side, 10 to the front, 10 wings, etc. If it’s burning, it’s working.

Next song, we’ll focus on legs: squats, sidekicks, calf raises, single leg romanian deadlifts, etc.

Next song, you could go back to arms or you could try out another muscle group like glutes, back, chest, or abs!

As a little challenge to work toward:

Go the entire song straight with no breaks / rest. If you can’t yet, amazing! Now we have something to work toward. If you can, then let’s bump up the goal to 2 songs, 3 songs, etc!

Do as many songs as you’d like. My rule of thumb with movement is at least 30 minutes of movement throughout the day along with a daily mile walk or run.

Wrapping Up

If you are looking to tone up, maybe lose some weight, feel healthier, more vibrant, more energized – eating healthier and moving more will help you get there.

Thank you for reading through 4 Tips to Tone Up and Get Fit!

If you found any value in this post, please share it with a friend who may benefit.

Leave a comment below and say hi!
x Cor

Healthy Habits

How can I maintain my weight?

Maintaining your weight is all about burning and consuming about the same amount of calories each day.

And while the number of calories can play a role in whether you are losing, maintaining, or gaining weight…

It’s what those calories are doing for you that’s most important.

If you ate 2,000 calories of fruits and veggies vs 2,000 calories of fast food, which do you think will leave you feeling more energized and less bloated? Easy answer.

Below are some of my best tips for maintaining your current weight…

  • Get aware – are your daily actions helping you or hurting you? How do you cope with your emotions and feelings? Ask those tough questions to learn more about yourself and your habits.
  • Create a plan and stick to it, like this weight loss plan.
  • Get majority of your calories from whole foods, here’s a food shopping list for you!
  • Eat until full (eating past full is gains territory to put weight back on and eating under full will get ya losing more weight)
  • Commit to an eating window (11-7pm for example)
  • Drink a half gallon of water a day minimum
  • Get at least 30 minutes of movement in each day
  • Reflect weekly on your progress and address any needed fixes


Wrapping Up

If you are looking to maintain your weight, keeping up with your healthy habits is key.

Eat plants, move more, breathe deeper, adjust along the way🤍


x Cor

Healthy Habits

How can I keep off the weight after I lose it?

Amazing work! You put in the time and energy and achieved your weight loss goal.

Now is the time to keep your awareness on high alert. Stick with your new habits and they will give you the direction you need.

If we allow ourselves to fall back into old routines the pounds come back – simple as that!

Below are some tips to keep weight off in a healthy way…

Have a daily checklist

This is your list of healthy habits you plan to do today. I like to use Google Sheets to keep track of how I’m doing.

Some examples:

  • fruit until noon
  • eating window 12-7pm
  • plant-based diet
  • 1 gallon of water
  • 30 minutes of strength training
  • 1 mile walk / run
  • 5 deep belly breaths
  • plan for tomorrow


Choose a healthier alternative

Eat plants, feel better. An easy swap here and there can have ya feeling less bloated and irritated, and more energized and healthy.

Here are some of my personal fav swaps…

  • almond milk instead of cow milk
  • beans, tofu, tempeh instead of meat
  • nutritional yeast instead of cheese
  • fruit smoothie instead of a milkshake
  • coffee with oat milk
  • fruit water instead of juice or soda
  • pizza with no cheese, add veggies
  • salad with dressing on the side


Recreate your favorite dishes with healthy ingredients

Here are some easy plant-based recipes for your reference including comfort foods and desserts☺️


Have food prep and snacks on go

There are three staple foods in the plant-based diet…

  • rice
  • beans
  • potatoes

Your fridge should always have at least one cooked up ready to heat and eat so you can make meals quickly throughout your busy week!

What are your healthy snacks that hit those cravings? Make sure to have them quickly and readily available – the less hassle to make in the moment the better.

  • hummus and baby carrots
  • oats, peanut butter, almond milk
  • avocado toast with everything but the bagel seasoning
  • protein shake
  • side salad with acv, oil, salt, pepper
  • pure maple syrup, cacao powder, nuts


Drink fruit water and hot tea

It’s important to stay hydrated we all know that…

And adding fruit to your water like lemon or strawberries will give ya an extra boost – feeling good, looking good, doing good😎

Hot tea is how we can benefit from herbs in a fun and soothing way.

My fav tea combos right now:

  • morning: peppermint tea bag, squeeze of lemon
  • afternoon: vitamin C shine tea bag
  • before bed: sleepy time tea bag, black cherry tea bag, dried hibiscus flower


Be ready to choose healthy

When you go out for food or drinks, be on high alert of what you say yes to.

Does the restaurant have healthier alternatives? Before committing to an invite out to eat, I always look up a menu online to see what I would get. If the place doesn’t work for me, I’ll suggest somewhere else.

Another fun tip is to have a go-to low cal drink you can order when you’re out – whether it’s alcohol or not. Ya can never go wrong with a club soda, splash of cranberry, and lime.


Sit down once a week to reflect

  • What were some wins this week?
  • What did we learn / any ah-has?
  • What are some needed fixes?
  • When are we getting these needed fixes done? Schedule the task in if needed.


Wrapping up

Keeping weight off is all about doing the little stuff everyday. Are your decisions moving you away from your goal, or toward it?


I’m here❤️
x Cor

Healthy Habits

How can I lose weight fast?

Looking for a way to lose weight fast? Perfect, keep reading on! I got you with some of my best tips on how to shed those pounds in a healthy way, quickly and safely.


Drink fruit water

Start your day and stay hydrated with fruit infused water! This is an easy trick to get your vitamins in along with your daily h2o – a two for one.

Fill up a pitcher of water, throw in some fruit, and refrigerate it overnight.

Try one of my fav combos:

  • Lemon orange
  • Raspberry cherry
  • Lemon strawberry
  • Blueberry mango
  • Strawberry pineapple


Move more

Moving burns off calories, keeps our joints and muscles in shape, relieves stress, and brings in new vibrant energy for our day.

Walk around the block, do some yoga or light stretching, knock out a pilates or strength training workout, hit the bike, go on a hike, shoot some hoops, and whatever else you can think of that gets you inspired to move.


Keep a clean diet

So like we’ve talked about before, a diet is just a way of eating – what you choose to eat on a daily basis.

I personally like to keep my dos and donts of my diet written down in my Google Keep.

Feel free to use my plan or something like it:

  • Fruit first
  • Plant-based diet
  • More whole-foods
  • Limit processed foods
  • Limit alcohol


Intermittent fasting

Basically this is your eating window: a dedicated timeframe when you eat each day.

Having an eating window allows your body to get into a routine.

A routine is ideal when we are trying to lose weight because it keeps our digestive system in a rhythm / healthy flow.


Write down your plan

What is your goal, strategy, and daily tactics? Here’s an example weight loss plan I put together for your reference!


Review your plan weekly

Plan the work. Do the work. Review the work.

Adjustin’ along the way.


Bonus miles: do a little more, get a little more

Some other things to jump start your journey:

  • Read more non-fiction books
  • Have a stellar morning routine
  • 5 deep belly breaths to calm the nerves
  • Eat more herbs and spices
  • Less coffee more tea
  • Change up your environment
  • Think good feel good attract good
  • S M I L E M O R E ☺️

I’ve been there wanting to lose the weight, tone up, to just feel generally better and not having an easy road map to follow. Hope these tips inspire you, I’m always here❤️


x Cor

Goals

Weight Loss Plan

Want to lose weight? It’s simple. Commit to a plan, like the one below…

Goal:

  • Lose 20 pounds in 2 months

Strategy:

  • Intermittent fasting
  • Cardio, yoga, strength training mix

Daily Tactics:

  • Eating window: 8 hrs (11-7pm for example)
  • More whole, fresh foods – less packaged / processed food
  • Half gallon of water minimum
  • Walk daily around the block minimum
  • 30 mins minimum of yoga / strength (mix of stretching, modified push ups, body weight squats, etc) set timer and get in your zone
  • No sugar, alcohol, fast food, chips etc

Weekly Reflection

Review your goal, strategy, and daily tactics on a weekly basis to make sure everything looks good. If the plan needs adjusting, weekly reflection is the perfect time to do so.

For example, you can bump up your cardio goal from a walk around the block to a jog around the block.

Maybe you scale your eating window time back to 6 hrs, or bump it up to 10 hrs.

Having your very own plan and adjusting it on a weekly basis to what works best for you = long-term success. Each time you review your plan you plant another seed of success. You are influencing your own actions to get the results you want.

And if you ever need feedback about your weight loss plan, reach out through my contact page I’d love to help out!

Here’s a food shopping list and some easy recipes to help get you started.

Plan. Do. Review.
x Cor

Food, Movement

Burn More, Lose Weight

If you are trying to lose weight, burn more calories than you are consuming!

1 pound of fat = 3500 calories which means in order to lose weight, we have to burn more than we are consuming on a daily basis.

How? It’s simple… exercise / move more often and consume less calories (note that it’s less calories, not less food)

Easy math:
Say you burn 2,500 calories for the day, and you consume 2,000 calories. That’s 500 calories down. To get to 1 pound of fat burned off, we are looking to get 3,500 calories down. 7 days at 500 calories down = 3,500 calories down = 1 pound of fat burned off.

I’m sure you can see how the day to day really does matter whether you are looking to gain, lose, or maintain your weight.

It’s important to stay active and eat well – we all know this. Taking the first step is the hardest, but once you start and get in a rhythm, you won’t have to push yourself as hard to get it done – you will start to form the habit of doing —> less thinking and wishing, more doing and improving.

CHALLENGE! For the next 30 days, commit to moving more and eating cleaner, healthier (low-cal) foods. A little bit everyday absolutely goes a long way and the change you’re seeking to make can start today if you decide to follow through on your commitment.

Here’s a free movement guide for ya to get started…

Along with a food shop checklist and some easy healthy recipes.

Regardless if you walk, run, lift weights, etc —> burning more than you consume will ultimately drop the extra pounds you’re trying to lose.

Keep on stepping!


x Corie