Tag: how to

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

Easy Recipes

Jasmine Rice Recipe

Corie Muldoon

Hey y’all!

Today’s the day I upload my simple jasmine rice recipe.

Rice is a staple in my diet and learning how to cook it quickly and efficiently goes a long way.

Soooo… let’s get rice into it!

Supplies

Jasmine rice
(check that this is the only ingredient on the packaging)

1 pot

1 wooden spoon

Instructions

Step 1: Fill up a pot with water.

For every cup of rice you want to make, add in 1.5 cups of water.

The ratio looks like this… 1:1.5 1 cup of rice, 1.5 cups of water.

To get the amount of water needed quickly, multiple the number of cups you’re making by 1.5 – cool now that we’re clear on the specifics…

Step 2: Add in some oil, and any desired seasonings.

Step 3: Lid your pot.

Step 4: Bring water to a boil using high heat.

Step 5: Once water is boiling, add in your rice. Stir.

Step 6: Keep the burner on high heat.

Step 7: Partially lid your pot.

Step 8: Be patient and let the water boil out without touching the rice.

Step 9: Once you cannot visibly see or hear water, use a wooden spoon to turn the rice (clockwise direction around the edge) bringing the bottom rice toward the top. I call this fluffing.

Step 10: Fully lid your pot. Allow the rice to cook for a few minutes longer on low heat.

Step 11: Taste test and turn off your burner when the texture is where you want it.

Step 12: Let cool, plate, and enjoy.

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, Movement

What should be incorporated into my workout routine?

Corie Muldoon

Whether you’re a novice taking the first steps toward fitness…

Or an exercise fanatic hoping to optimize your results…

A well-rounded fitness training program is essential.

Soooo with that being said, you may want to consider adding more variety to your workout routine.

Here’s some inspiration:

Aerobic Fitness

Examples of aerobic exercises include walking, jogging, running, biking, hiking, climbing, spinning, cardio machines, dancing, water sports and various MMA training regimes.

Strength Training

Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system.

It is also referred to as weight lifting, weight training, body sculpting, toning, bodybuilding, and resistance training.

Core Exercises

Core exercises are those that use your trunk without support, like push-ups, sit-ups, and abdominal crunches.

These exercises strengthen and train your lower back, hips, abdomen and pelvis to work together for better balance and stability.

Balance Training

Balance training refers to a type of training that focuses on the ability to maintain proper posture over the body’s base of support.

Stability Training

Stability training refers to performing exercises while on an unstable surface with the goal of activating stabilizers and trunk muscles that may be neglected with other forms of training.

Flexibility Training

Flexibility training includes stretching exercises for the purpose of increasing one’s range of motion.

Remember: prior to training, a warm up should be performed at a low intensity for 5-10 minutes.

This increases the temperature of the muscles and decreases the risk of injury.

Whether you create your own fitness training program or enlist the help of a personal trainer, your overall workout routine should, in my opinion, include several elements.

Although it isn’t necessary to fit each of these elements into every fitness session…

Factoring them into your regular routine can help you promote fitness for life!

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 (-:

Getting Started, Movement

What is dynamic stretching?

Corie Muldoon


Dynamic stretching is a form of active movement that isn’t about holding a stretch…

But rather taking your body through ranges of motion that will better prepare you for a workout.

Dynamic stretching activates and warms up your muscles, improves your body’s range of motion and flexibility, and increases power.

Quick example: standing torso twists, arm circles, leg kicks, + an active yoga sequence.

All you need is 5-10 minutes before each workout to perform these!

Static stretching, or holding a stretch for an extended period of time, should be left for the end of your workout.

Happy stretching ♡
x Corie