Tag: how to

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 ✨

General

Staying Centered: How Healthy Reminders Keep Good Vibes Flowing Daily

Corie Muldoon

If you’re looking to create a more positive mindset, there’s a practice in the Power of Positive Thinking by Norman Vincent Peale that I love and use on the regular. It’s easy and only takes a few minutes each day.


The Process

  1. Write down some healthy reminders on index cards
  2. Flip through them everyday until you memorize them
  3. Repeat your healthy reminders daily

This practice helps to create a more positive mindset for ourselves.

Like a farmer, we must sow good seeds or weeds will start to grow.


Staying Centered

When I’m happy, healthy reminders keep the good vibes flowing.

And when I’m upset, healthy reminders help clear things up.

Up or down, healthy reminders work to keep us centered.

Repeating our healthy reminders daily is the key to lasting results.


Below are some of my favorite reminders that keep my mind feeling happy, healthy, and fit:


Healthy Reminder Examples

Keep on stepping

You are loved

Be unafraid

Yes you can

You can do all things

Be free

Hang loose

Believe

You matter

You are brave

Relax and release

You are beautiful

Any sayings come to mind that make you feel happy, safe, strong, empowered?


Faith-Based Reminders

I can do all things through Christ who strengthens me

According to your faith be it unto you

If ye have faith nothing shall be impossible unto you

Be ye transformed by the renewal of the mind

If god be for me, who can be against me

Faith power works wonders

I believe God gives me power to attain whatever I really want

I expect the best and with God’s help will attain the best

Thou wilt guide me by thy counsel

Be unafraid of what you do not know
Give me Thy healing peace in my nervous system as well as in my soul

May the love of Christ fill my soul; may the love of Christ for __ fill my soul

The Lord is the strength in my life… in this I will be confident

They that wait upon the Lord shall renew their strength


Wrapping Up

This week’s healthy homework is to create your own list of healthy reminders.

Write them out on index cards, your mirror, your phone – wherever you can to keep these good thoughts top of mind.

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Quick Tips for Positive Thinking

CC’s Healthy Handbook

Click here for free tips on how to live a happy, healthy, and fit lifestyle.

Healthy Living Templates

Click here for free templates to help you with goals, food, movement, and more.

Mindset

Managing Ego: Finding Balance for Self-Esteem and Achievement

Corie Muldoon

It takes a certain level of awareness to stop making excuses and letting our actions make or break our ego.

And we can get to that level of awareness by doing some inner work.

Let’s get started!

Excuses

An excuse is an attempt to lessen the blame, defend, or justify a fault or offense.

Ever try to talk to someone about an issue and all they do is list the “reasons why” said thing happened the way it did. One big story time.

When really all you want is for them to just acknowledge their mistake and promise to do and be better.

That being said, we don’t gotta explain why something happened the way it did, because the details make no difference.

Take responsibility quickly and quietly. If you messed up, own it and promise to work hard to improve.

Things don’t have to be in perfect alignment for us to take small steps to be a better person. We can start with where we are today. What can we do right now?

“I start from where the world is, as it is, not as I would like it to be.”

– Saul Alinsky

Ego

An ego is a person’s sense of self-esteem or self-importance.

When we do or don’t do something, it’s easy to let that affect how we feel about ourselves.

Maybe you accomplished something big – does that make you feel better than others?

Maybe you said you’d do something and didn’t – does that make you feel shitty about yourself?

We don’t wanna get too high or too low. Whatever happens, let’s allow it to be a small thing. Good and bad.

“Be satisfied with even the smallest step forward and regard the outcome as a small thing.”

– Marcus Aurelius

Forwarded this blog? Subscribe here.
Questions or thoughts? Reply below!
Find value? Forward this to a friend.

Quick Tips

CC’s Healthy Handbook

Click here for free tips on how to live a happy, healthy, and fit lifestyle.

Healthy Living Templates

Click here for free templates to help you with goals, food, movement, and more.

Mindset

How to get motivated and stay disciplined

Corie Muldoon

Now that you have the idea of being healthy and fit, our next step is to bridge the gap between wanting and having.

  1. Define and remember your WHY
  2. Write out your goals every morning and night
  3. Visualize your goals and the steps you’ll have to do to get there
  4. Create a written plan and review it often
  5. Plan your workouts ahead of time
  6. Commit to weekly food shop, cooking more at home, and swapping out old/bad foods for healthy/clean foods
  7. Take action on your written plan
  8. Remember the 3-step rhythm of success: Plan, Do, Review.
  9. Tell people about your goals! Now you have some accountability.
  10. Reach out via my contact page if you have any questions, comments, or concerns about your health and fitness journey!
Getting Started, Nutrition

CC’s Plant-Based Meal Plan

Corie Muldoon

Breakfast

  • Fruit (pieces or smoothie)

Meal #1

rice and beans

  • Jasmine rice
  • Black beans
  • Bell pepper
  • Tomato
  • Cucumber
  • Salt and pepper
  • Spinach

Meal #2

roasted red pepper gumbo

  • Tomato basil soup
  • Jasmine rice
  • Kidney beans
  • Red bell pepper
  • Onion
  • Zucchini
  • Chili powder
  • Salt and pepper
  • Arugula

Meal #3

oatmeal, pancakes, muffins

  • Oats
  • Peanut butter (peanuts & salt only)
  • Bananas
  • Blueberries
  • Pure maple syrup
  • Peanuts or cashews
  • Almond or soy milk

Meal #4

pasta primavera

  • Pasta
  • Pasta sauce
  • Tofu or tempeh
  • Mushroom
  • Onion
  • Sweet corn
  • Salt and pepper
  • Garlic powder
  • Oregano
  • Spinach

Meal #5

tofu bowl

  • Jasmine rice
  • Tofu
  • Sweet potato
  • Green bell pepper
  • Tomato
  • Salt and pepper
  • Cilantro
  • Spinach

Meal #6 (salad)

  • Mixed greens
  • Baby carrots
  • Cucumber
  • Tomato
  • Pistachios

Add-ons

add these to your savory dishes to enhance flavor and nutritional value

  • Salsa
  • Hummus
  • Tahini
  • Guacamole (pico de gallo + fresh avocado)
  • Honey mustard (mix spicy brown mustard + pure maple syrup)
  • Liquid aminos (similar to soy sauce in flavor and texture)
  • Nutritional yeast (dairy-free cheesy seasoning)

It’s important to note here to check the ingredients on the packaging of any processed goods you purchase. I try to stick to making homemade add-ons to keep the dish as natural as possible.

Goal


If you haven’t noticed yet, this meal plan is 100% whole-food plant-based! It’s a super clean and simple diet that will for sure increase your energy levels and overall health if you stay consistent!

For more on a plant-based diet, read > here <

I created this little meal plan as a guide for my personal reference. To keep things fun, I simply swap different ingredients in & out and prep the dish differently depending on what I’m feeling for: fried, baked, raw, etc. I’m alwaysss on Pinterest pining new recipes to try!

Happy eating!
x Corie

General, Lifestyle, Mindfulness

Each day requires effort

Corie Muldoon

One good day does not mean that the next will naturally go smooth.

It takes effort to be happy, although happiness may seem effortless.

If your happiness is dependent on accomplishing certain goals, what happens when fate intervenes?

It’s risky to let things outside of your control determine your happiness.

Let’s take pleasure from our actions – in taking the right actions, rather than the results that come from them.

Our ambition should not be to win, but to play with our full effort.

Our intention is not to be thanked or recognized, but to help and to do what we think is right.

Our focus is not on what happens to us, but how we respond.

In this, we will always find contentment and resilience.



x Corie