Tag: Movement

Movement, Nutrition

Burn More, Lose Weight

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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

Experiences, Impossible List, Movement

Bike outdoors 100 days in a row

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Completed my goal of biking outside 100 days in a row. Another one crossed off the impossible list!

Some days were MUCH easier than others.

During these past 100 days I’ve…

  • Sold our home and bought another one
  • Laid my poppop to rest
  • Listed our new place up on Airbnb
  • Road tripped from Philly to Florida for the summer (with only a duffle bag)

All big things that could easily throw me off if I wasn’t laser focused on completing this goal.

Dealing with Grief

When my pop passed, a fire ignited in me to take care of my heart health. At the time I was working on my 100 day goal already, and wanted to keep it going in honor of him.

On my low days when I didn’t feel like biking, I thought about my pop. “If only he had exercised more and made his health a priority.” I was making myself miserable.

It took some major self-awareness and raw honesty to admit that I was living in the past of wishing and wanting life to be different, to just have my pop back – completely resisting the moment.

It took sooo much energy to consciously redirect my attention. But in doing so, the sadness and anger became my biggest motivation: the fuel to my fire.

When I felt sad or angry, I would force myself to think- “NOW is MY chance to be healthy and take care of myself. This is all Poppop wants, for me to be happy and healthy. This is exactly what the universe is teaching me. Take care of myself, now, not later.”

And out the door I would go. Feeling my pop completely proud of me for doing something that I didn’t want to.

West Palm Beach, FL for a month
Road trip from Philly to Florida


No Rain, No Rainbow

There were days I had to legit drag myself out of bed bc I wasn’t feeling the best and days I forced myself out the door into the freezing pouring rain and cried about it lmao.

There have been highs and lows, but no matter what I got up and got out there day after day.

I face planted my first day out on the bike, had breakdowns before, during, and after rides, found some peace, and learned so much about myself.

AND after all this time, I can now ride a bike without using handlebars (lifelong dream)!

Just celebrating along the way.

What’s your current health/fitness goal and how is it going? Comment below.

Don’t have a goal? Make one 🙂

Don’t know where to begin? Hit me up, I’d love to help you out with creating one ♡


x Corie

Getting Started, Movement

What should be incorporated into my workout routine?

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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, Movement

What is dynamic stretching?

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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

Movement

Daily Movement (no matter what)

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Short on time? Stuck at home for the day? Gym closed? No gym membership at all? Crappy weather?

Add an at-home workout to your agenda. We owe it ourselves to hit that daily movement goal no matter what.

One thing we can do despite any uncertainty is move.

And we can move in different ways throughout our homes easily.

Body weight exercises, yoga flows, stair climbing, recovery drills, mobility practice.

Come to think of it: at home workouts can even be beneficial for the soul.

Think about it…

Your own space…

Your own equipment…

You can wear what you want…

And play your favorite music…

You can burn candles or incense (my personal fav)…

All while your animals or kids are in the other room…

Or the same room…

And you are building the machine (YOU)…

Saving time and energy on travel.

If you work at home like me, you can freely move from work mode → workout mode.

The key is staying mindful and focused at the task at hand: fully present.

Using 15, 30, 45, 60 minute sessions – you can break up your movement goal throughout the day (15 mins here and there for example) or bang it out all at one time (ie 60 mins straight).

Last thing! Utilize a timer so time doesn’t get away from you 🙂

Happy moving!
x Cor