Strength Training Plan

Hey friends! We’re about 3 months out from summer, let’s get to WORK.

If we want to feel / look better, we gotta put in that daily work to get there.

And because I love y’all so much, I documented my current workout plan here for your reference.

No excuses – Your action items for the next week:

  1. Review the training plan below and customize it to your liking
  2. Decide on a daily workout time (10-11am for me)
  3. Start your new workout plan Monday

Below is a gym-based strength training plan, however these exercises can be done pretty much anywhere utilizing at-home equipment and modifications. If you have any questions, get in touch or leave a comment below 🙂

What is strength training?

Strength training (also known as resistance training) is a type of exercise that causes your muscles to contract against an outside resistance.

The outside resistance can be from your body weight, weight machines, medicine balls, resistance bands, dumbbells, etc.

Benefits of strength training

  • Enhanced brain health
  • Better cardiovascular health
  • Improved bone health
  • Lower abdominal fat
  • Increased energy levels
  • Better flexibility and mobility
  • Elevated body image
  • Improved mood


  • (choose 1) walk / jog 1 mile outdoors, 30 min treadmill hike (10+ incline), or 30 min stairclimber
  • 5 min warm up before workouts (wrist rolls, arm circles, leg swings, etc)
  • 5 min cool down after workouts (deep stretching, foam rolling, deep breathing, etc)

Monday: PULL

  • 10 min Rows
  • 10 min Inverted rows
  • 10 min Leg lifts / L-sits
  • 10 min Abs

Tuesday: PUSH

  • 10 min Push-ups
  • 10 min Dips
  • 10 min Planks
  • 10 mins Abs

Wednesday: LEGS

  • 10 min Deadlifts
  • 10 min Squats
  • 10 min Hip bridges
  • 10 min Abs


  • 45-60 min outdoor walk / jog
  • OR 45-60 min treadmill hike (10+ incline)

Friday: PULL

  • 10 min Rows
  • 10 min Inverted rows
  • 10 min Leg lifts / L-sits
  • 10 min Abs

Saturday: PUSH

  • 10 min Push-ups
  • 10 min Dips
  • 10 min Planks
  • 10 mins Abs

Sunday: LEGS

  • 10 min Deadlifts
  • 10 min Squats
  • 10 min Hip bridges
  • 10 min Abs

Tips for Optimal Results

If you’re unsure about an exercise listed above, YouTube is a great resource along with

Form (your body position when you perform an exercise) is super important. It’s not a bad idea research these exercises before performing them, it’ll give you a great reference on how the exercise should look / feel.

Keep things light to start; adding weight gradually on a weekly basis.

If at any point you feel pain during an exercise, consider that you’re using too much weight and / or your form isn’t what it should be. Take a step back, drop the weight, and maybe record yourself performing the exercise. See if you can clean things up.

Let’s keep it moving family!


5 Breaths Per Pose

Tight muscles? Have thought about doing yoga or some type of stretching for a while now but don’t know where to begin? Want to get back into a yoga practice?

A great place to start is 5 breaths per pose.

For each pose you do, whether it’s basic stretching or a yoga sequence, hold that stretch for 5 deep belly breaths.

Fill up your lungs – all the way in, all the way out.

Feel your muscles and nerves relax with each exhalation.

Move onto the next pose.

Ask Joey Diandrea, he’s recently implemented this tip and is seeing much success with it!


Morning Movement

If you’ve been feeling low energy lately – here’s a tip that most definitely will help: MORNING movement.

With morning movement, you’ll be feeling all types of good early on, and that good will ripple into the rest of your day!

Here’s a basic structure for your reference…

  • Upper body: arm circles, arm lifts
  • Lower body: leg kicks, leg swings, squats
  • Chest: push-up variations w/ cobra, downward dog
  • Back: hang from a bar
  • Abs: v-sits, russian twists, leg lifts, sit-ups

Set a timer (10-60 minutes) and knock these out shortly after you wake up in the morning.

How many reps to do? Just go until you feel it burning and then some! Switch up the exercises as you please. Throw on some music and roll with it.

Stay active my friends and keep your energy flowing 🙂


Daily Mile Minimum

Hey friends! I just finished up day 199 of daily mile minimum 🙂

My current fitness goal: run/walk/hike 1 mile a day (minimum) – 365 days in a row.

A daily mile puts me at 10-25 minutes a day depending on if I’m running or walking…

Which in reality isn’t much time at all!

Lace up, start Strava, and get to stepping.

Daily mile minimum is a great mental challenge and a perfect example of an easy to do, easy not to do activity that we touched on a few days ago.

Movers! Do you vibe with the daily mile minimum / these type of fitness goals? What are you currently working toward?! Comment below!

Last summer I completed cycle outdoors 100 days in a row and found tremendous value.

Challenge yourself to do new things in a fun and realistic way. Need help coming up with a goal? Hit me up or comment below!

Check out > my Strava profile < for daily mile updates.



Legs on the wall

Hi all! I’m currently writing to you with my legs up on the wall. 🙂

When we sit or stand for long periods of time, it can hurt our blood circulation. Our legs and feet can even become swollen, or worse…

So when we put our legs above our heart we are encouraging happy blood flow.

I love this pose and you can do it pretty much anywhere – floor, bed, couch, outside, etc.

No wall? No problem. Elevate your legs above your heart using pillows or something similar. Even a slight elevation will work magic.

Getting our legs up and moving them more…

Improves blood circulation, our lymphatic system, sleep, and energy levels…

Relieves pain, swelling, and headaches…

And helps with digestion, inflammation, and bloating.

The more you can do it the better.

Like when you’re reading, watching your shows / vids, creating content (me right now!), pondering about life, napping, & so on.

Leg health is real! Take care of those babies.

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


Weight Loss Plan

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


  • Lose 20 pounds in 2 months


  • 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


Change Up Your Workout Tempo

Keep on Growing

Our bodies are known to adapt. And that’s why switching up the tempo of your workout is so beneficial.

If we do the same exact workout everyday / every week, our bodies adapt to those workouts and our results can become stagnant, or even degress.

By changing up our workouts (in very small ways) in the day to day…

We can expect continuous progress

Getting stronger and healthier a little bit more each day. 1% healthier.

How to Switch Up Your Workout Tempo

So how do we make sure we are switching things up – what can we do?

For strength training, switch up your workout tempo by changing your reps! Try…

  • An increasing pyramid: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • A decreasing pyramid: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
  • Adding weight: set 1 = 10 lbs, set 2 = 15 lbs, set 3 = 20 lbs
  • Subtracting weight: set 1 = 20 lbs, set 2 = 15 lbs, set 3 = 10 lbs
  • Maxing out using a timer: For example, 1 minute interval – 30 seconds on, 30 seconds off or 1 minute interval – 45 seconds on 15 seconds off

For cardio, switch up your workout tempo by changing your intervals! Try…

  • 1 minute moderate effort, 1 minute easy effort
  • 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute walk
  • hike incline, run flat, jog downhill
  • run incline, jog downhill


For your next workout, switch things up and try a different tempo! Choose one from the list above and personalize it, or create your own.

How do you switch up your workouts – give us some ideas?!⬇️

If you try this let us know how it goes for you🙌

Keep on stepping.

x Cor

Movement, Nutrition

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