Tag: Movement

Holistic Healing, Movement, Seasonal - Holidays

5 Movement Flows to Refresh Your Body for the New Year

Corie Muldoon

New year, new movement flows! Skip the extreme fitness resolutions. These five simple movement flows will help you reset your body and feel energized without overwhelming your schedule.

Why movement flows work:

They combine mobility, strength, and mindfulness in one efficient sequence. Perfect for busy people who want maximum benefits in minimal time.

Remember: Motion is lotion! Keep your daily dose of movement flow top of mind. Write your notes out on a post-it note and put it somewhere you’ll see it (that part!)

5 flows to refresh:

1. Morning Sun Salutations – 5 rounds to wake up your spine and boost energy –> raise arms, forward fold, plank, cobra, to downward dog

2. Desk Break Flow – Neck rolls, shoulder shrugs, seated twists (3 minutes every hour) –> consider using a yoga ball as your work chair

3. Evening Wind-Down – Cat-cow, child’s pose, gentle spinal twists before bed –> single nostril breathing, calm environment with some tea

4. Weekend Warrior – 20-minute yoga flow combining strength and stretch –> longer holds, deep breathing, trying new movements

5. Micro-Movement Bursts – Squats, lunges, arm circles throughout your day –> even a minute of movement adds up overtime

These flows improve flexibility, reduce stiffness, enhance circulation, and calm your nervous system. No gym required. No equipment needed. Just you and intentional movement.

Try this today:

Pick 1 of the 5 flows that feels good to you and commit to it for 7 days (keep track on your post-it note). Notice how your body feels.

I love burning a candle or some incense before a flow. Cleanses the space making room for healing energy to come through. Setting the intention: “out with the old, in with the new, letting go of all troubles, mind and body renewed.” Little mind body spirit mantra I made up that I’ve been loving.

Share your thoughts below!

Mental Health, Movement

Movement as Medicine: Improve Your Mental Health

Corie Muldoon

When we think about improving mental health, therapy and medication often come to mind first. But one of the most powerful tools is literally at our fingertips: Movement.

Movement (aka from rest to motion) isn’t just good for our physical health; it’s essential medicine for our minds.

The Mental Health Harvest of Movement

Unlike medications that work quickly but often temporarily, movement plants seeds that yield increasing benefits over time. Research shows that consistent physical activity:

  • Reduces anxiety and depression symptoms
  • Improves sleep quality and duration
  • Boosts self-esteem and body image
  • Increases focus and cognitive function
  • Reduces the physiological impacts of stress

Seeds Worth Planting

1. Mindful Walking

The Science: Walking in nature for just 20 minutes decreases stress hormones and activates the parasympathetic nervous system—your body’s “rest and digest” mode

Plant the seed: Take a 10-minute “green break” daily. Find a patch of nature—even a single tree on your street counts—and walk slowly, noticing the colors, textures, and sounds around you.

2. Strength Training

The Science: Resistance exercise releases endorphins and builds both physical and psychological resilience.

Plant the seed: Start with 5-minute bodyweight sessions. Try a circuit of squats, modified push-ups, and lunges. Even one set of each exercise twice weekly builds momentum.

3. Rhythmic Movement

The Science: Activities with consistent rhythm—like dancing, swimming, or cycling—create a meditation-like state that calms the nervous system.

Plant the seed: Dance to one song daily. Close your door, put on a favorite tune, and move however feels good. No technique required!

4. Stretching

The Science: Gentle stretching reduces muscle tension that accompanies anxiety and releases physical manifestations of stress.

Plant the seed: Try a 3-minute morning stretch routine. Reach your arms overhead, gently twist your torso, and touch your toes (or go as far as comfortable). Your body and mind will thank you.

Movement for Every Season of Life

The beauty of movement as medicine is that it meets you where you are:

During high stress: Gentle yoga or tai chi activates your parasympathetic nervous system

When feeling low energy: A brisk 5-minute walk boosts circulation and mood

When anxious: Rhythmic activities like jumping jacks or jogging help process excess adrenaline

This Week’s Challenge

Choose one movement seed from above and plant it intentionally for seven days. Notice how you feel before and after. Movement is a practice, not a performance—each small session compounds like interest in your mental health bank account.

Next week: Sowing Connection Practical strategies for building supportive relationships that protect your mental wellbeing.

Remember: While movement significantly benefits mental health, it works best as part of a holistic approach. If you’re experiencing persistent mental health symptoms, consult with a healthcare provider. Free resources here

Movement

Move It or Lose It: Movement Hacks for Busy People

Corie Muldoon

Your body craves movement, but who has time for hours at the gym? These micro-movement strategies transform everyday moments into opportunities for health and vitality.

Morning Rituals

While brushing your teeth, practice single-leg balance. Alternate legs midway through. This simple hack engages your core and improves stability before your day even begins.

Kitchen Moments

Waiting for water to boil or tea to steep? Drop into a deep squat. Hold it as long as you can. This transforms dead time into a leg-strengthening, mobility-improving mini-workout.

Work and Desk Life

Set an hourly alarm for movement breaks:

  • Stand up and do 10 body rolls
  • Perform shoulder shrugs
  • Stretch your spine
  • Walk around for 2-3 minutes

Commute and Travel

Skip the elevator. Take stairs with a little extra bounce. If you’re walking, practice mindful movement by feeling each step and breathing deliberately.

Outside and Nature

Dog walks aren’t just for pets. Use this time for:

  • Grounding exercises
  • Walking meditation
  • Intentional breathing
  • Gentle stretching between work sessions

Quick Action Checklist

  • Balance on one foot while brushing teeth
  • Do a deep squat while waiting in the kitchen
  • Take stairs instead of elevators
  • Set hourly movement alarms
  • Practice mindful walking during dog breaks
  • Stretch between work sessions
  • Add small movements to daily routines

Movement doesn’t require massive time commitments. It’s about integrating small, intentional actions throughout your day.

Movement

The Power of Stretching: When and How to Incorporate it into Your Daily Routine

Corie Muldoon

Are you looking to improve your flexibility, reduce muscle tension, and boost your overall well-being? Stretching is an excellent way to achieve these benefits. And the best part: it can be done anywhere, anytime.

When to Stretch?

Incorporating stretching into your daily routine can be particularly beneficial:

  1. Morning Stretching (5-10 minutes): Starting your day with stretching can… help increase blood flow, energy, and flexibility. Try stretching as soon as you wake up, before getting out of bed.

  2. Afternoon Stretching (5-10 minutes): Taking a short break to stretch in the afternoon can… help reduce muscle tension, improve focus, and increase productivity. Try stretching during your lunch break or mid-afternoon slump.

  3. Nighttime Stretching (10-15 minutes): Stretching before bed can… help relax your muscles, calm your mind, and prepare your body for a good night sleep. Try stretching as part of your bedtime routine.

The ideal time to stretch depends on your personal schedule and preferences.

5 Simple Stretches to Get You Started

Here are five simple stretches you can incorporate into your daily routine:

  1. Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side.

  2. Shoulder Rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 30 seconds.

  3. Quad Stretch: Stand with one hand against a wall for balance. Bend one knee, keeping your foot behind you, and stretch the front of your leg. Hold for 30 seconds and repeat on the other side.

  4. Chest Stretch: Stand in a doorway with your hands on the door frame at shoulder height. Lean forward, stretching your chest and shoulders. Hold for 30 seconds.

  5. Calf Stretch: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot and a half, keeping your heel on the ground. Bend the front knee and lean forward, stretching your calf muscle. Hold for 30 seconds and repeat on the other side.

Benefits of Regular Stretching

Incorporating stretching into your daily routine can have many benefits, including:

  • Improved flexibility and range of motion
  • Reduced muscle tension and stress
  • Enhanced athletic performance and injury prevention
  • Improved posture and balance
  • Better sleep quality

Actionable Tips to Incorporate Stretching into Your Daily Routine

  1. Start small: Get started with short stretching sessions (5-10 minutes) and gradually increase duration and frequency.

  2. Schedule it: Treat stretching as a non-negotiable part of your daily routine, like brushing your teeth or taking a shower.

  3. Find a stretching buddy: Having a stretching partner can help keep you motivated and accountable.

  4. Listen to your body: Honor your body’s limitations and take regular breaks to avoid injury or burnout.

  5. Make it a habit: Incorporate stretching into your daily routine, like right after waking up or before bed.

Conclusion

Stretching is a simple yet powerful way to improve your overall health and well-being. By incorporating stretching into your daily routine, you can experience many benefits, like…

  • improved flexibility
  • reduced muscle tension
  • enhanced athletic performance
  • better sleep quality

Remember, a little bit goes a long way. Start with short stretching sessions and gradually increase duration and frequency. Make stretching a non-negotiable part of your daily routine, and watch your body and mind transform.

Share your favorite stretches and tips for incorporating stretching into your daily routine in the comments below!

✨ Stay flexible and happy ✨

Movement

Strength Training Workout Plan

Corie Muldoon

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

If we want to look and feel 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

DAILY

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

5 min cool down after workouts

  • deep stretching, foam rolling, deep breathing

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

Thursday: LONG CARDIO

  • 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

Form (your body position when you perform an exercise) is super important if you’d like to prevent injury.

If you’re unsure about an exercise listed above, YouTube is a great resource. Researching these exercises before performing them will give you a great reference on how the exercise should look and 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
  • Your form isn’t what it should be
  • Or both

Take a step back, drop the weight, and focus on form. If that doesn’t help, record yourself performing the exercise and see if you can clean things up.

Let’s keep it moving family!

Movement

5 Breaths Per Pose

Corie Muldoon

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.