Tag: plan

Movement, Ultra Running, Ultra Training

3 Proven Ultra-Running Principles + Simple Training Plan

Corie Muldoon

No overthinking, just proven methods:

Your 3 proven principles:

  1. 10% mileage bump each week
  2. 1 speed + 1 long run (official training)
  3. 3 weeks up, 1 week deload (time on feet)

Base building (8+ weeks):

  • 2 runs/week, 1 hour each
  • Walk/runs (no pressure, just movement)
  • Building the habit and routine back
  • Getting body ready for official training

Official training (5+ months):

  • Apply the 3 principles
  • Introduce speed work
  • Build long runs
  • Progress toward Ultra-distance capacity (32 miles+)

Reminders:

The key is feeling your body out. Give yourself time to build up to ultra distance capacity. Adapt naturally through training to avoid injuries. Make a plan and adjust as needed. Stay flexible yet focused. Compete with yourself. Know your surroundings. Be prepared, and ready to problem solve. Smile and have a positive attitude. Remember: this too shall pass*. God’s speed.

* “This too shall pass” is a proverb highlighting the temporary nature of all human experiences, meaning both good times and bad times are temporary and will eventually end. It is a mantra for resilience, reminding people to endure suffering with patience & to savor fleeting joyful moments

Workout Programs

Pump Your Pumpkin: Fall Booty Workout Program

Corie Muldoon

Improve your posture, shape your booty, and boost your confidence.

This 6-week program is perfect for beginners and athletes looking to add a booty routine to their workout plan. No equipment is needed!

Start this program anytime, all you need is: 30 minutes, 3 days a week

And this can be done anywhere! Home, gym, work, park, hotel room, etc

During these next few weeks, we’ll use targeted exercises to build your glute and core muscles. Let’s get pumping!

Pump Your Pumpkin

10 Rules to Live By
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

10 Rules to Live By

You are the x factor. What you put in, is what you get out

What you eat and do with your free time matters:

  • Drink plenty of water
  • Eat protein, fiber, vitamins, minerals
  • Get enough sleep
  • Cut out alcohol
  • Avoid junk food at all costs
  • 30 minutes of movement daily
  • Build a positive mindset
  • Keep your circle tight
  • Be mindful of what you say ‘yes’ to
  • Filter what content you consume

Week 1: Ignite

Kick-start your journey with foundational exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Upper Glutes

Full Glutes

Lower Glutes

Week 2: Sculpt

Build strength with these essential moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Glute Shape

Glute Burn

Glute Lift

Week 3: Intensify

Intensify your workout with advanced exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Upper Glute Focus

Full Glute Blast

Lower Glute Focus

Week 4: Stabilize

Engage your core for enhanced glute activation

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Core-Glute Combo

Core Strength

Glute Stability

Week 5: Energize

Boost your glutes with explosive moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Power Glutes

Glute Endurance

Dynamic Glutes

Week 6: Radiate

Refine your glutes with targeted exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Glute Definition

Full Glute Perfection

Glute Lift

10 Tips for Best Results

  1. Take 5-minutes to warm up & cool down
  2. Keep movements slow and controlled
  3. Engage your core and glutes throughout exercises
  4. Use a booty band to add more resistance
  5. Restart at week 1 once you finish week 6 to keep going
  6. Try to get in a 20-minute cardio session daily
  7. Add in a 15-minute upper body workout 3 times a week
  8. Add in flexibility, mobility, & yoga to your weekly routine
  9. Bump up cardio as the weather gets warmer
  10. Save this blog, send to a friend, find a workout partner

And there you have it! A simple, effective, and totally free six-week workout program to help you achieve the booty of your dreams!

Remember to stay consistent, listen to your body, and celebrate your progress along the way. Email corebycorie@gmail.com if you have questions, etc.

Share Your Progress!

✨ Tag @corebycorie on social media so we can follow your journey! Use and follow our hashtag #corebycorie to share with the community ✨

Pump Your Pumpkin

Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

Healthy Habits, Seasonal - Spring

Digital Detox for Spring: How to Refresh Your Relationship with Technology

Corie Muldoon

With spring-cleaning among us, it’s the perfect time to refresh our relationship with technology!

A digital detox. Not abandoning our devices entirely, rather creating healthier boundaries that allow technology to enhance our lives, not dominate them.

Why Spring-Clean Your Digital Life?

The average American spends over 7 hours on screens daily. This constant connection can lead to decreased productivity, disrupted sleep patterns, and diminished real-world connections. Spring offers a symbolic fresh start to reset these habits.

Your 7-Day Digital Detox Plan

Day 1: Audit Your Digital Landscape

Take inventory of your screen time across all devices. Most smartphones now have built-in tools that track usage patterns. Find your biggest time drains and the apps that leave you feeling drained rather than energized.

Days 2-3: Declutter Your Digital Space

  • Remove apps that tempt you to scroll mindlessly
  • Unsubscribe from newsletters you never read
  • Organize photos and files into clear systems
  • Clear browser bookmarks you no longer need

Days 4-5: Set Up New Boundaries

  • Set specific tech-free times (meals, first hour after waking, hour before bed)
  • Create phone-free zones in your home, especially bedrooms
  • Turn off non-essential notifications
  • Use airplane mode strategically during focus time

Days 6-7: Add Analog Alternatives

  • Rediscover physical books or magazines
  • Start a paper journal
  • Plan outdoor activities that don’t involve screens
  • Reconnect with hands-on hobbies (cooking, crafting, gardening)

Maintaining Your Refreshed Digital Life

The goal isn’t temporary abstinence but sustainable habits. After your first detox, continue to schedule regular digital-free periods. Weekly tech-free evenings or monthly digital sabbaticals can help nurture your refreshed relationship with technology.

Remember that technology should serve you, not the other way around. This spring, as nature renews itself… give yourself permission to reset your digital habits and rediscover the joy of being fully in the moment.

Productivity

Goal, Strategy, Tactics: A Simple Framework for Success

Corie Muldoon

Ever feel stuck between knowing what you want and figuring out how to get there?

I’ve found that breaking down any goal into three simple layers…

  • Goal
  • Strategy
  • Daily Tactics

…can bridge that gap and create real momentum.

Let’s break this down into something you can use today.

The Framework

Your Goal is your destination – the clear, specific outcome you want to achieve. Maybe it’s running a marathon, saving for a house, or learning to speak Spanish.

Strategy is your roadmap – the key approaches you’ll use to reach that goal. Think of these as your main paths forward. For a marathon goal, your strategies might be building endurance, improving running form, and maintaining proper nutrition.

Daily Tactics are where the magic happens – these are the specific, checkable actions you take every day. They turn your strategies into reality through consistent, small steps.

See It In Action

Here’s how this looks for a real goal:

Goal: Save $10,000 for a house down payment

  • Strategy 1: Reduce monthly expenses
    • Daily Tactics: Pack lunch for work, use shopping lists, cancel unused subscriptions
  • Strategy 2: Increase income
    • Daily Tactics: Spend 30 minutes on side hustle, look for overtime opportunities
  • Strategy 3: Automate savings
    • Daily Tactics: Set up automatic transfers, track expenses daily

The power of this framework is its simplicity. You always know what to do next because your daily tactics are clear and specific.

Make It Work For You

Start with one goal that matters to you. Write it down. Then ask yourself:

  • What are 2-3 main strategies that will get me there?
  • What specific actions can I take daily for each strategy?

Keep your daily tactics simple and doable. Remember, small consistent actions add up to big changes over time.

✨ Ready to transform your goals into reality? Grab a piece of paper and try this framework today. Your future self will thank you ✨

Workout Programs

6 Weeks to Perky Cheeks: Bodyweight Workout Program

Corie Muldoon

→ Download 6 Weeks to Perky Cheeks PDF ←

Improve your posture, shape your booty, and boost your confidence.

This 6-week program is perfect for beginners and athletes looking to add a booty routine to their workout plan. No equipment is needed!

During these next few weeks, we’ll use targeted exercises to build your glute and core muscles.

You can start this program anytime, all you need is:

  • 30 minutes, 3 days a week

And this can be done anywhere:

  • Home, gym, work, park, hotel room, etc

Remember: when you’re on the program, be on the program.

6 Weeks to Perky Cheeks

10 Rules to Live By
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

10 Rules to Live By

You are the x factor. What you put in, is what you get out.

What you eat and do with your free time matters:

  • Drink plenty of water
  • Eat protein, fiber, vitamins, minerals
  • Get enough sleep
  • Cut out alcohol
  • Avoid junk food at all costs
  • 30 minutes of movement daily
  • Build a positive mindset
  • Keep your circle tight
  • Be mindful of what you say ‘yes’ to
  • Filter what content you consume

Week 1: Ignite

Kick-start your journey with foundational exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Upper Glutes

Lower Glutes

Full Glutes

Week 2: Sculpt

Build strength with these essential moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Glute Shape

Glute Lift

Glute Burn

Week 3: Intensify

Intensify your workout with advanced exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Upper Glute Focus

Lower Glute Focus

Full Glute Blast

Week 4: Stabilize

Engage your core for enhanced glute activation

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Core-Glute Combo

Glute Stability

Core Strength

Week 5: Energize

Boost your glutes with explosive moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Power Glutes

Dynamic Glutes

Glute Endurance

Week 6: Radiate

Refine your glutes with targeted exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Glute Definition

Glute Lift

Full Glute Perfection

10 Tips for Best Results

  1. Take 5-minutes to warm up & cool down
  2. Keep movements slow and controlled
  3. Engage your core and glutes throughout exercises
  4. Use a booty band to add more resistance
  5. Restart at week 1 once you finish week 6 to keep going
  6. Try to get in a 20-minute cardio session daily
  7. Add in a 15-minute upper body workout 3 times a week
  8. Add in flexibility, mobility, & yoga to your weekly routine
  9. Bump up cardio as the weather gets warmer
  10. Save this blog, send to a friend, find a workout partner

And there you have it! A simple, effective, and totally free six-week workout program to help you achieve the booty of your dreams!

Remember to stay consistent, listen to your body, and celebrate your progress along the way. Email corebycorie@gmail.com if you have questions, etc.

Share Your Progress!

✨ Tag @corebycorie on social media so we can follow your journey! Use and follow our hashtag #corebycorie to share with the community ✨

6 Weeks to Perky Cheeks

Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

→ Download 6 Weeks to Perky Cheeks PDF ←

Challenges

Finish 2024 Strong: A 2-Week Wellness Challenge

Corie Muldoon

As we approach the final two weeks of 2024… it’s essential to think about our wellness journey and set intentions for a strong finish.

This post outlines a simple yet effective 2-week plan to boost your physical, mental, and emotional well-being.

Week 1: Reflection and Renewal (December 15-22)

1. Think about Your Year

Schedule a 30-minute self-reflection session. Ask yourself:

  • What were my accomplishments and challenges?
  • What did I learn about myself?
  • What am I grateful for?

2. Recommit to Self-Care

Revisit your self-care routine and make adjustments as needed. Make sure you’re getting enough sleep, exercise, and healthy nutrition.

3. Practice Mindfulness

Incorporate mindfulness exercises into your daily routine, like meditation, deep breathing, or yoga.

Week 2: Energize and Elevate (December 23-29)

1. Boost Your Energy

Increase your physical activity levels by:

  • Taking a 30-minute walk each day
  • Incorporating strength training or high-intensity interval training (HIIT) into your routine
  • Stretching or practicing yoga to improve flexibility

2. Elevate Your Mindset

Focus on positive affirmations and visualization techniques to:

  • Cultivate gratitude and positivity
  • Visualize your goals and desires
  • Develop a growth mindset

3. Connect with Nature

Spend time outdoors by:

  • Taking a walk in a park or nature reserve
  • Practicing outdoor yoga or meditation
  • Simply sitting in a garden or on a balcony with plants

Final Tips for a Strong Finish

1. Stay Hydrated

Drink plenty of water throughout the day to maintain your energy levels and overall well-being.

2. Focus on Sleep

Aim for 7-9 hours of sleep each night to help your body and mind recharge.

3. Be Kind to Yourself

Remember that it’s okay to slow down and take breaks. Be gentle with yourself, and don’t push yourself too hard.

✨ By following this simple 2-week plan… you’ll finish 2024 strong and set yourself up for a happy, healthy, and successful 2025 ✨