Tag: plan

Productivity

Timeblock Session Template

Corie Muldoon

A timeblock session is a simple system we can implement on a weekly basis that prompts us to check in on our goals and plans.

Remember the three-step system of success: plan, do, review?

A timeblock session is review and plan; reviewing the previous week and planning the upcoming week.

Below is a template for your weekly timeblock session. Take what’s useful for ya, forget the rest, and add in your own flare, making it your own personalized system 🙂

Timeblock Session Template

  1. Review all written plans
  2. Review Life Map + set Weekly Goals
  3. Plan workouts for the week
  4. Update calendar for the week
  5. Review needed fixes
  6. Update Impossible List
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!

Goals

Review your plan often

Corie Muldoon

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 🙂

Productivity

Life Map: A Goal Setting System

Corie Muldoon

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. They have a vision, write it out on paper, tweak it, and review it over and over again. When their plan is approved by multiple experts, only then do they start to break ground.

Like a good builder, we can visualize our dreams and write up a plan to achieve them. No wishing or wanting, we’re committed to making it happen.

It’s totally doable, ya just have to know what you want. And that’s where the Life Map comes into play!

Getting started


Let’s create a Google spreadsheet:

  • Life categories going down (health, personal, finance, etc)

  • Timeline going across (someday, 5 year, 1 year, 1 month, 1 week, daily)

Or just download a template of mine here 🙂

Choose 3-5 categories

What are your top 3-5 categories that you’d like to focus on?

  • Personal
  • Fitness
  • Health
  • Business
  • Finance
  • Romance
  • Charity
  • Something more specific?

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 month goal

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

1 week goal

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

Daily goal

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

BONUS: Who do I have to be?

Who do I have to be to accomplish my daily goal? Choose an adjective: outgoing, dedicated, romantic, curious, eager, consistent, reliable? Define what each word means and imagine yourself living it out.

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 🙂

Productivity

Closing Out the Year and Planning for the New Year

Corie Muldoon

In our household, October is about the time we start closing out the year and planning for the new year.

How have things been going? Any changes needed? What’s next year looking like?

Closing Out The Year

Here is our closing out the year checklist to finish by the end of December:

  1. Jesse Itzler’s Build Your Life Resume workbook
  2. Answer Think & Grow Rich Self Analysis Questions
  3. Review 1 year goals in Life Map. How am I making out? Any adjustments needed to reach the goal? If you don’t have a life map made yet, how do we feel the year is going? Anything we can do to end the year strong?

Planning the New Year

In the spirit of planning the new year, we like to look at the entire year when setting new goals:

  1. Plan Misogi Challenge for the new year
  2. Plan 6 new experiences for the year (Kevin’s Rule)
  3. Tim Ferris’ Fear Setting and Dreamlining exercises
  4. Set next year’s one year goals in Life Map, break down to daily goals
  5. Happiness Project: List 12 habits to work on in 2023 (1 for each month)
  6. Review this year’s finances, set new year’s budget
  7. Review / update yearly health & fitness plan

Have a great new year! Keep on stepping, let’s crush our goals together! Comment below your top 5 goals for the new year! (1 year goals on your Life Map)

✨ Manifesting some good energy ✨

Resources

> download your free checklist here <

Getting Started, Nutrition

CC’s Plant-Based Meal Plan

Corie Muldoon

Breakfast

  • Fruit (pieces or smoothie)

Meal #1

rice and beans

  • Jasmine rice
  • Black beans
  • Bell pepper
  • Tomato
  • Cucumber
  • Salt and pepper
  • Spinach

Meal #2

roasted red pepper gumbo

  • Tomato basil soup
  • Jasmine rice
  • Kidney beans
  • Red bell pepper
  • Onion
  • Zucchini
  • Chili powder
  • Salt and pepper
  • Arugula

Meal #3

oatmeal, pancakes, muffins

  • Oats
  • Peanut butter (peanuts & salt only)
  • Bananas
  • Blueberries
  • Pure maple syrup
  • Peanuts or cashews
  • Almond or soy milk

Meal #4

pasta primavera

  • Pasta
  • Pasta sauce
  • Tofu or tempeh
  • Mushroom
  • Onion
  • Sweet corn
  • Salt and pepper
  • Garlic powder
  • Oregano
  • Spinach

Meal #5

tofu bowl

  • Jasmine rice
  • Tofu
  • Sweet potato
  • Green bell pepper
  • Tomato
  • Salt and pepper
  • Cilantro
  • Spinach

Meal #6 (salad)

  • Mixed greens
  • Baby carrots
  • Cucumber
  • Tomato
  • Pistachios

Add-ons

add these to your savory dishes to enhance flavor and nutritional value

  • Salsa
  • Hummus
  • Tahini
  • Guacamole (pico de gallo + fresh avocado)
  • Honey mustard (mix spicy brown mustard + pure maple syrup)
  • Liquid aminos (similar to soy sauce in flavor and texture)
  • Nutritional yeast (dairy-free cheesy seasoning)

It’s important to note here to check the ingredients on the packaging of any processed goods you purchase. I try to stick to making homemade add-ons to keep the dish as natural as possible.

Goal


If you haven’t noticed yet, this meal plan is 100% whole-food plant-based! It’s a super clean and simple diet that will for sure increase your energy levels and overall health if you stay consistent!

For more on a plant-based diet, read > here <

I created this little meal plan as a guide for my personal reference. To keep things fun, I simply swap different ingredients in & out and prep the dish differently depending on what I’m feeling for: fried, baked, raw, etc. I’m alwaysss on Pinterest pining new recipes to try!

Happy eating!
x Corie