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As work and home environments overlap it is important to find a well-balanced routine. From nutrition to proper posture explore this guide to wellness success. 

# 1 Neck Stretch

Relax your shoulders and gently lower your chin to your chest, count to 5. Slowly roll your right ear to your right shoulder and count to 5, then slowly roll your chin back to the center and count to 5, then roll your left ear to left shoulder and count to 5.

# 2 Chest Stretch

Extend your arms wide with palms facing forward. Gently press your arms back, hold for 10 seconds. Then clasp your hands together behind your back and gently lift your hands away from your body, hold for 10 seconds.

# 3 Back Bend

Place hands on your lower back, lift chest and chin to the sky, gently lean back while slowly exhaling, hold for 10 seconds and repeat 3 times.

# 4 Hip Stretch

Lift your right foot up behind you and hold your right foot with your right hand. Gently squeeze your glutes and press your hips forward to stretch your quadriceps and hip, hold 20 seconds. Repeat on the left side. Hold on to something for balance if you need it.

# 5 Hamstring Stretch

Bend the left leg and reach your right leg forward with your heel on the ground. Place your left hand on your left thigh and reach your right hand toward your right foot, hold for 20 seconds. Repeat on the left side.

Mindful eating is the process by which you intentionally make yourself aware of your thoughts, feelings and actions while eating. Mindful eating may help you avoid overeating by enabling you to:

  • Give your brain time to realize you’ve eaten enough, which can take about 20 minutes.
  • Better understand and listen to your internal hunger cues.
  • Enjoy the experience of your meal and savor every bite.

Tips for mindful eating:

  • Take small bites and chew slowly. Finish swallowing before continuing to eat.
  • Put your utensils down for 10 to 15 seconds after every few bites.
  • Use your senses to savor your food. Notice how it looks and smells. Be aware of the texture of each bite, and how it tastes.
  • Eat in a calm place where you won’t be distracted. Turn off your TV, computer and phone.
  • Don’t judge yourself or your reaction to the food. Just ask yourself: Am I eating too quickly? Am I still hungry?
  • Set a timer for 20 minutes, using the entire time to eat your meal.
  • Appreciate the meal as an opportunity to care for your body through healthy eating.

Did you know that there are many great ways of combating day-to-day feelings of stress? Finding positive methods for coping with stressful situations as they happen can be an effective way to help yourself manage stress generally. The next time you find yourself feeling stressed, try one of these strategies:

  • Go for a walk.
  • Close your eyes and think of a place that brings you peace.
  • Listen to your favorite song, podcast or nature sounds.
  • Take a break to savor a cup of coffee or tea.
  • Call a friend, coworker or family member.
  • Turn on happy music for an impromptu dance party.
  • Take a few deep breaths. Sitting in an upright position and matching the length of your inhale to the length of your exhale. One technique to try: count to five on your inhale, hold for a moment, then count to five on your exhale.

Don’t forget to check out our LIVE fitness classes. You can also work out anytime with these weekly workouts.

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