Here’s your daily step-by-step guide to better health.

As soon as you wake up…
Set yourself up for a healthy and happy day by aligning your thoughts with positive energy and reciting a few simple declarations. This lays the foundation for emotional health and facilitates positive subconscious thinking.

• I move through my day effortlessly and with abundant energy
• I eat healthy and feel strong
• I am confident and empowered
• I am successful in all that I set out to do

Immediately after, close your eyes and take a few deep, 3-dimensional breaths. Feel your stomach expand then your ribcage from back to front and right to left. As you inhale through your nose, feel both the stomach and ribcage expand. Slowly exhale through your mouth, allowing your body to relax. Lastly, drink a glass of water as part of your morning ritual. This will replace the fluid, which was lost during the night and start the daily process of hydration.

Before you leave for work…
Eating a nutritious breakfast is important for good health. Resent studies suggest that people who eat breakfast have better control of their weight and are healthier overall than those who don’t. Breakfast provides your body with the energy needed to begin functioning efficiently and thinking clearly. Eating a good breakfast will kick start your metabolism and have you feeling alert and ready by the time you reach the office.

On your way out the door…
Take a look at your bag or briefcase. First thing you should do is remove any unnecessary items that may be adding extra weight. The repetitive loading of heavy bags can lead to neck, shoulder and back problems. Pay attention to how you carry your bag. We suggest switching hands or shoulders throughout your commute to avoid neck and shoulder strain. For those of you who have to carry something heavy for work—a laptop or tools for example–a backpack is a good alternative to a shoulder bag, as it will distribute weight evenly across your shoulders.

During your commute…
Take the stairs whenever possible to develop stronger legs and increase the circulation of blood and oxygen through your body. When you’re on the train or bus, you can strengthen other muscles by doing isometric work–contracting and holding different parts of your body as you travel between stations. Start by holding your abs tight for 10 seconds. After that, squeeze your glutes (butt cheeks) together. Hold the handrail and pull tight to flex your arms and shoulders. Alternate different muscles every station, and you’ll definitely feel your muscles have worked by the time you reach your destination. Another Nimble note: you can add some cardiovascular exercise to your day by simply getting off one stop sooner and walking the rest of your commute. Do this for a month, and you’ll burn around 1,000 extra calories! This is a great way to strengthen your heart and lungs.

Before Lunch…
Get up out of your chair every 30 minutes and stretch by reaching your arms to the ceiling. Take another series of deep, 3 dimensional breaths. Hold your arms out in front of you and gently bend your wrist back and forth. Roll your shoulders forward, then back to reduce tension. Remember to drink plenty of water, too. Keep a bottle at your desk and fill it often. Staying hydrated will help you stay alert and keep your metabolism fired up.

Lunch time…
If you’ve been following our advice you have had quite an active day so far and should be pretty hungry by now. Choosing the right lunch is important. Avoid high-sugar foods and meals with too many carbohydrates, like heavy pastas and breads, which can zap your energy and cause you to crash later. Choose brown rice over white. Have grilled chicken or fish added to a salad, rather than a sandwich. And watch out for unhealthy, high-calorie dressings! If you can, save the last 15 minutes of your lunch break for a casual walk. This will aid your body in digestion and can also help reduce heartburn.

The rest of your day…
Continue to drink water and do a quick stretch every 30 minutes. If you can take a break, go for a quick walk in the office or around the block. Some kind of movement will open up the circulation in your legs and help prevent lower back pain associated with sitting for long periods.

On your way Home…
Take the time on your way home to decompress from the challenges and stresses of your workday. Bring your attention to your breath, and gradually breath out any tension you’re carrying with you. Re-align your thoughts to a positive frame of mind, so you can enjoy quality time with your family and friends.

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