plan – Corie's Blog

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:

Review the training plan below and customize it to your liking
Decide on a daily workout time (10-11am for me)
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, 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

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

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

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!

Goals

Review your plan often

December 21, 2022 ✨ Corie’s Blog | FIT TIPS ✨

Okay, so at this point you set your goals and created a plan to achieve them.

You now know what you have to do on a daily basis to accomplish your goals.

You took the time to figure it out…

What you want, and how you’re going to get there.

“How often should I review my plan?”

When you first create your plan, I suggest diving into it daily. Reread your plan and see where you can adjust things (+ / -) to make your plan more simple and relevant to you.

Since plans are constantly adjusted, they are constantly changing. That’s why we can’t wait to have the “perfect plan” to get started, because the perfect plan doesn’t exist.

Your goal grows and manifests through your plan. It’s up to you to decide on the path you take to get there by reviewing your plan on an on-going basis.

When you feel like your plan is in a solid place, scale back diving into your plan on a weekly basis to see if any adjustments are needed.

Plan. Do. Review.

Stay blessed friends!

PS – check out this weight loss plan for reference 🙂

General, Goals

Life Map: A Goal Setting System

November 23, 2022January 2, 2023 ✨ Corie’s Blog | FIT TIPS ✨

Writing down our goals and breaking them down into small, doable tasks is how we get extraordinary results.

Good builders don’t build without a blueprint. So why would we make the mistake of just winging life and taking whatever it gives us, when we can make actual plans and live a life of our own design?

Lifestyle by design → making our dream life a reality. It’s totally doable, ya just have to know what you want. And that’s where the Life Map comes into play!

Let’s create a Google spreadsheet. Categories going down, Goals going across.

Or just download a template of mine here 🙂

Choose 3-5 categories

What are your top 3-5 categories that you’d like to set big “someday” goals in?

Personal
Fitness
Health
Business
Finance
Romance
Charity

Someday goal

Next, we’re going to come up with a “someday goal” for each category. This is where visualizing what you want your life to look like comes in handy! It’s the perfect time to write out your dream life.

Once you have a someday goal for each category, let’s move on to each category individually:

5 year goal

What’s the one thing I can do in 5 years that will help me accomplish my someday goal?

1 year goal

What’s the one thing I can do this year that will help me accomplish my 5 year goal?

1 week goal

What’s the one thing I can do this week that will help me accomplish my 1 year goal?

Daily goal

What’s the one thing I can do today that will help me accomplish my 1 week goal?

BONUS: Right now goal

What’s the one thing I can do right now that will help me accomplish my daily goal?

Wrapping Up

The Life Map will keep you on track toward your goals, and will help you make big and small decisions you’ll be faced with down the road – “will saying yes to this push me toward my goals or away from them?”

The Life Map is a tool, and must be used on an on-going basis to get the best results possible. Yes that means reviewing your sheet daily 🙂

Your Life Map will be ever-evolving as you accomplish goals and replace them with new ones, so don’t get stuck on getting everything written out perfectly before taking action on your daily goals. Goals may change, even categories may change. The key is to keep up on the dailies and adjust along the way.

Take control of what you can control. Small actions lead to big results.

Commit to the Life Map and create the life of your dreams 🙂

X Cor

Goals

Closing out 2022 & Planning for 2023

October 29, 2022December 26, 2022 ✨ Corie’s Blog | FIT TIPS ✨

As November approaches, now is the perfect time to start closing out 2022 and planning for 2023.

Here are my tasks to complete by the end of December:

Review 2022 1 year goals in Life Map. How am I making out? Any adjustments needed to reach the goal?
Read over and answer self analysis questions in Think & Grow Rich
Jesse Itzler’s Build Your Life Resume workbook
Plan 2023 Misogi Challenge
Plan and schedule 2023 trips
Plan and schedule 6 new experiences (Kevin’s Rule)
Set 2023 one year goals in Life Map
Happiness Project: List 12 habits to work on in 2023 (1 for each month)
Review 2022 finances, set 2023 budgets
Review / update health & fitness plan

How are you closing out the year and planning for the new year?!

General

A billionaire’s lesson on change…

October 28, 2020March 10, 2023 ✨ Corie’s Blog | FIT TIPS ✨

Making a change. If we don’t do things differently, there will never be a change.

If nobody taught you how do to it, how would you do it?

Some pro tips I summed up from the awesome Jesse Itzler (www.jesseitzler.com or @jesseitzler on insta) on making positive change:

1) Create your own set of rules- a system that works for you. What we need is a life system. Nowadays, 10 shots of tequila costs me 3 days… definitely not for me. We are all unique in our own ways. If it doesn’t feel right, you gotta trust your instincts and remove it.

2) Day dream often. Become the superhero in your head. Daydreaming will open your mind to the many different things you can learn and do. Think about the person you want to become, the traits you will have, etc. Make these as detailed as possible.

3) Plan backwards. 1. Write down what you want to accomplish in a given period. For example: travel adventures in a 12 month period. 2. Plan it out: when are you going, where, what’s the budget? 3. Go into your calendar and schedule your trips in. Work around them; they are non negotiable events. Start with the end in mind so you are able to make up a plan that will likely bring your goal to fruition.

4) Be opened minded. Be accepting of different things. Learn to listen to people who do it differently without judgement.

5) Live with a little less structure– more willingness to be flexible and do things that come up.

6) Declutter your spaces. Someone needs it more than you do.

7) Whiteboard ideas: writing out pros & cons to come to a resolution. Pull the whiteboard out for your own life- big decisions, ideas- writing things down and getting it out of your head is a great way to create newness.

8) Change up your routine. Make an effort to mix it up every so often- this will train you to think better, to be spontaneous, to be more open to change, and will get you out of your same everyday habits.

9) Remind yourself: what’s the worst thing that can happen?

10) Put something big on your calendar– this forces you to change up your routine and mindset.

Change is human nature. It’s how we grow!
x Corie