Do Yoga Every Morning

Child's Pose

• Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
• Stay here for 10 long breaths.

Cat-Cow Pose

• Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
• On the exhale, round your spine up toward the ceiling, and imagine you're pulling your belly button up toward your spine, really engaging your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
• On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
• Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
• Repeat for 10 rounds.

Downward Facing Dog

• From Child's Pose, press back on your hands, and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
• Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
• Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
• Hold for 10 breaths.

Standing Forward Bend

• From Downward Facing Dog, keep your hands on the mat, and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back, and gaze slightly forward.
• As you exhale, engage your abs to fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes, trying to straighten the legs as much as possible. If this feels uncomfortable, allow your knees to have a little bend so you can focus on releasing your back.
• Place your hands on the ground, fingertips lining up with your toes.
• Hold here for 10 breaths.
• Slowly roll up one vertebrae at a time, and step back to Downward Facing Dog.

Warrior 1

• From Downward Facing Dog, step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
• Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
• Stay here for five breaths. Then come back to Downward Facing Dog, and step your left foot forward to do Warrior 1 on the other side.

Warrior 3

• From Downward Facing Dog, step your right foot forward for a quick Warrior 1 Pose. On your exhale, lower your torso and lift your left leg, bringing your body parallel with the ground. Extend your hands out in front of you, pressing your palms together firmly.
• Press your hands together in a prayer, or extend your arms forward together, separating your arms so they're shoulder-width apart. If extending your arms creates pain or pressure in your lower back, then bring your hands to your hips.
• Hold this position for five deep breaths, then lower your left leg returning to Warrior 1, step back to Downward Facing Dog, and step your left foot forward for Warrior 3 on the other side, then back to Downward Facing Dog.
• From Downward Facing Dog, drop your knees to the mat, take a few breaths in Child's Pose, and move on with your day!

(source: popsugar)

Spin

Adult Our Lunchbox

image via lonny

If you’re a fan of bringing sandwiches to work, but hate when your bread gets soggy, keep a loaf stored in your desk drawer. 

image via lonny

Are you a salad person? Avoid having to tote around your dressing by keeping bottles of oil and vinegar at your desk.

See these and more lunch hacks to get you through the week on Lonny.

Save Time on Our Lunch Workout

image via popsugar

Time your meals and snacks so your stomach is not growling or stuffed when you hit the gym. Between one to two hours before working out, have a carb-packed snack. Think of it like a mini second breakfast: a little granola with skim milk or some trail mix.

Power walk to the gym to jump-start your warm-up and get the thought of working out in your mind. and use this time to take off jewelry and put on heart-rate-monitor.

It also pays to pack a nutritious post-workout lunch the night before. This not only saves time (and money), but also ensures that even though you may be rushed, you're eating the proper amounts of carbs and protein to recover from your quick sweat session.

See more tips on how to get out of the gym quickly here.

Curb Our Apetite

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Give your after-meal snacking habit a healthy face-lift. A tasty cup of hot tea will help satisfy your perceived hunger and keep you feeling full.

(source: popsugar)

Stop Weight Gain at Work

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1. Bring a salad for lunch.
2. Sweat at noon.
3. After finishing each meal, snack, or coffee brush your teeth. Your minty mouth will also remind you that you already ate and aren't really hungry for a handful of M&M's from your co-worker's desk.
4. Keep healthy snacks in the office fridge.

(source: popsugar)

Eat a Whole 30 Breakfast

INGREDIENTS

1/4 cup chia seeds
1 cup coconut milk
1/2 tablespoon honey

DIRECTIONS

Mix chia seeds, coconut milk, and honey together in a small bowl or glass mason jar. Let it set in refrigerator overnight.

Remove it from the fridge, and make sure your pudding looks thick and the chia seeds have gelled. Top with fresh fruit and nuts, and enjoy immediately.

Calories: 206

(source: popsugar)