Tag: healthy

Getting Started, Holistic Healing, Mindfulness

Forgiveness is the path to freedom

Corie Muldoon

Once I forgave myself, everything got easier.

So many times I wish I would of acted differently.

And there’s even more times that I wish I would of stood up for myself, and not let someone treat me a certain way.

For so many years I carried this pain in the depth of my soul.

Once I made the decision to forgive myself, it all seemed to fade away.

I forgave myself for how I treated others and the pain that I’ve caused them.

And I forgave others for how they made me feel.

But most of all I had to really dig deep and forgive myself for letting what others did affect me.

That was hard to swallow. Because it’s so much easier to blame others for my pain.

This journey is NOT easy but when I wake up in the morning, all I can do is try to be better, even if I don’t always make the right decision.

It’s easy to see someone’s pictures and think that they have it all figured out, but what’s inside is a never ending cycle of self discovery – the good, bad, and ugly.

Once I chose to forgive myself, all of this seemed to go away, at least for the time being.

So when I find myself feeling those feelings that we all know too well, I ask my Lord Jesus Christ for forgiveness and to help me carry my burdens through life.

Because I know for sure the decisions I make will follow me throughout my life.

And I so gratefully have Him to walk right along side me, to help with those pains.

I love you all and I am HERE. Talk to me! Together we are stronger ♡

x Corie

Getting Started, Healthy Habits, Holistic Healing, Mindset

How can we cope positively with our anxiety?

Corie Muldoon

Of course we get a overwhelmed sometimes…

And sometimes we aren’t 100% present…

Off thinking about the past or future.

Belly breaths

Anytime you feel anxiety or frustration coming up…

Use it as a signal that you need to stop and take some deep belly breaths.

4 counts in. Hold.

4 counts out. Hold.

Aim to do at least 5 deep belly breaths.

Repeat these counts until you are feeling better.

Slow down

Take 5-10 minutes to open a window and journal out your emotions…

Or take a walk / spend time in nature to clear your mind.

Move

Whether you are indoors or outdoors…

Putting your arms and legs in positions they aren’t normally in throughout the day will increase your blood flow…

Which in turn increases your energy.

With more energy, you’ll be able to work through emotions more effectively.

Eat healthy foods & hydrate

Work on eating small bits of fruit and vegetables throughout the day to keep your body fueled.

Again, this produces more energy for you.

Of course drink lots of water to stay hydrated.

When we take care of our basic need of clean fuel…

We gain more energy and more opportunity to work on our emotional needs.

Connect with family and friends

Reach out to those around you to see who can hold space for a little while…

Text / call / facetime whatever you need to feel connected.

Pray & meditate

A regular spiritual practice can help to relieve any and all anxiety.

I have first hand experience that prayer power truly does work wonders.

A few minutes a day goes a long way to calming your nerves and worries.

I believe prayer and mediation are an essential part of healing your mind, body & soul.

Self care

What you could use right now?

Maybe a hot shower and face mask…

Or a yoga session and some deep breathing…

Or a sun bath and a nature walk?

Practice taking in consideration your own needs and how you can incorporate more YOU time into your day.

I’m here for anyone needing to work through their thoughts and emotions.

We are in this together.

x Corie

Getting Started, Mindfulness, Movement

How can I make my workouts more effective without using equipment?

Corie Muldoon

Practicing ‘mind-muscle connection’ during your workout can make your movement session more effective without using equipment.

To sum it up:

If you think about and focus on a muscle while you’re training it…

You’re much more likely to recruit that muscle and make it grow.

Here are some strategies to help improve your mind-muscle connection:

Performance Goal

Setting a total-rep performance goal can help you maintain focus over an entire training session.

You just set a number of reps and lift until you hit it!

The key, however, is choosing the right exercise and rep range.

Skill Goal

Focus small and build a small skill that leads to better movement.

Focus on your lacking skill until it integrates into your movement.

Then move on to your next weakness.

Reset Between Reps

Resetting between reps is a great way to refocus.

Rather than rushing and stringing reps together…

Perform each individual rep with stout focus.

The result is stronger performance.

Your mind stays focused on the task…

And good positioning lets you heave more load.

Happy moving ♡
x Corie

Getting Started, Mindfulness

Need an easy trick to break a bad habit?

Corie Muldoon

Beat your future self.

You know yourself better than anyone.

If you know that you would easily smash a bag of chips…

How can you prevent your future self from buying said chips?

Don’t go in the isle.

Have 3 back up snacks that satisfy the same craving.

Immediately change the conversation in your head.

Below are 3 simple reminders to help break a bad habit:

  1. Be honest about your behavior
  2. Commit to the change
  3. Plan and execute a new strategy

Beat your future self.

x Corie

Getting Started, Nutrition, Weight Loss

What is a basic plan for intermittent fasting?

Corie Muldoon

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.

(coming soon!) The benefits of fruit until noon

Rated ‘easy’ on the difficulty scale

Despite what some may think, intermittent fasting is actually fairly easy to do.

Hunger is usually not that big of an issue during the 16/8 method, although it can be an adjustment in the beginning, while your body is getting used to not eating for extended periods of time.

Benefits of Intermittent Fasting

The benefits of intermittent fasting include: weight loss, weight gain, protection against chronic disease, improved brain function, and increased longevity.

And majority of people report feeling better and having more energy during a fast – so it’s all good news!

What I’ve learned through experience…

This is my current intermittment fasting schedule…

It’s based on my own experience / what works for me after trial and error.

  • 10am – 8pm : put on weight
  • 12pm – 8pm : maintain current weight
  • 2pm – 8pm : loose weight

When I am trying to get my weight up…

My eating window is 10am – 8pm.
10 hour eating window

When I’m looking to maintain my weight…

My eating window is 12pm – 8pm.
8 hour eating window

When my goal is to cut and burn some fat…

My go-to is a 2pm – 8pm eating window.
6 hour eating window

Simple as that!

Happy eating ♡
x Corie

PS. – remember to eat your fruits and vegetables! A healthy diet is key to feeling better. Intermittent fasting simply supports you in meeting your goals.

I personally follow a plant-based diet with the intention of keeping the food I eat minimally processed with as few ingredients as possible.

Of course with an occasional dairy-free ice cream pint (-:

Healthy Habits, Lifestyle, Productivity

Staying productive via bookend routines

Corie Muldoon

Pick 3 things to do right in the morning.

They could be:

Drink water, wash up, stretch, meditate, journal, pray, give thanks, etc.

Test out different combinations to see what gets you going!

As you close your day out, pick 3 things to do right before bed.

They could be:

Wash up, stretch, meditate, visualize, journal, read, give thanks, etc.

Once you find a routine you vibe with,

Focus on getting your bookends done no matter what…

Start and end your day the same way!

You’ll feel in more of a routine, even if the day ahead of you is out of rhythm.

And of course you can spice your routines up as needed by trying something new!

x Corie