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Passar bra ihop

One stretch that she recommends to many of her patients is a move called the Thoracic Bridge.

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The move, in essence, opens up your body and can aid with pain and tightness in your shoulders, back, and hips. So if you want to benefit from improved posture and live a healthier and happier life, where should you start? Start simple. The simplest moves are usually the most effective. Try the Thoracic Bridge.

Take breaks throughout your day to get up from your desk and stretch. Try lifting your chest toward the ceiling to align your back. Stinson is still lurking around somewhere with her ruler. No extra liquid calories here. Yeah, right. Even though Mexico recently surpassed America as the fattest country in the world, we still have a massive problem with massive people.

But it turns out its supposedly innocuous cousin, diet soda, is equally as dangerous.

According to a Harvard Public School of Health report, there is an increased incidence of obesity in everyday soda drinkers, including those who drink diet. Researchers have also found that just like with regular soda, the consumption of artificially sweetened beverages is also associated with obesity, type 2 diabetes, metabolic syndrome and cardiovascular disease. Drinking just one can of diet soda per day is "enough to significantly increase the risk for health problems," according to the media release.

A cardiovascular event can be anything from a heart murmur to full tilt heart attack. Kidney problems begin with diet soda drinkers who consume two or more serving per day, especially women.

Researchers saw a threefold decrease in kidney function with year veteran diet drinkers. Plus, most diet beverages are sweetened with aspartame, which has its own list of side effects including headaches, dizziness, and GI symptoms. There are tons of drinks available today that both satisfy the sweet tooth and actually have beneficial nutrients.

Choose one of these healthy substitutes and your kidneys, waistline, and long-term health will thank you! Harvard School of Public Health, n. Sweetened beverage consumption and risk of coronary heart disease in women. Am J Clin Nutr. WebMD, n. Harvard Law School, Food and Drug Admistiration, 12 Jan. I can sense your scoffing all the way across the internet.

I was once like you. Yes, it was pretty easy, and took just 30 minutes or so, three times a week. One of those people I previously scoffed at. You know running has myriad health benefits, from improved cardiovascular condition to improved metabolism and yadda yadda yadda. Allow me to offer up a few more. Running has myriad other positives outside of what happens in your heart.


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Running is personal time - Whether on a treadmill or going in circles across a local park, running is your time. No kids, bosses, or family bugging you. I prefer podcasts, sometimes on sports topics, sometimes on things I need to learn more about, like science. NPR has a bunch of great ones to listen to.

Remember: everyone seems to think running is some sort of superhero exercise. Disease Prevention - Running reduces your risk for a variety of cancers: colon , breast , lung , and endometrial. It can even help your vision. What do you have to lose? The C25K program will ease you into a running habit; your body will do the rest.

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You may not become like me and find it to be an almost addictive habit, but even just a little bit of pushing yourself can have a wealth of benefits - more than you can even imagine! I rolled over and slammed my hand around on the table, intent on silencing the culprit that interrupted my romantic rendezvous with Robert Downey, Jr. Once the air was no longer filled with incessant buzzing, I rubbed my eyes and rolled toward the edge of the bed. I immediately began my morning stretch. I tried to take it as a compliment.

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The point is, stretching is beneficial for more reasons than just to get the kinks out first thing in the morning. It does much more than just loosen you up; it helps you recover from the toil of the day before and gets your body ready for the day ahead. A morning stretch is kind of like stretching after your workout. It will oxygenate not only your muscles but your brain, which can only add a positive kick-start to your day. You can begin this before you even get out of bed. Start by taking a few deep breaths, then raise your arms over your head, point your toes, and stretch out your body.

Hold each position about 30 seconds. Alternately bring each arm over your head then drop your hand down to the opposite ear.


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Keep your movements slow and easy, don't over stretch, just move. Next, lying on your back, slide your feet up, raising your knees. Drop your knees to one side, and then the other. Then pull your knees to your chest and give yourself a hug. Put one leg out straight while holding on to the other and bring your head outside of the knee, then switch legs. Take a few relaxing breathes and get out of bed, and start your day. You can add in other stretches that work the muscles you tend to feel the most tension in and customize your stretch routine for what feels best for your body.

Regardless of which stretches you choose, you will reap the benefits of a good morning stretch. I stood there for a moment. It was all I could do to hold back the tears. But, I was too embarrassed to admit that to a complete stranger.

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I stared at the items in my cart — cookies, chips, soda, and more carbs than any one person should be consuming in a week. I know I must have looked like a lunatic as I removed item after item from my cart, placing them back on the shelves as I reversed my trek through the store. I sat there and just cried. Three particular lines were loud enough to pierce through my sobbing. Isn't it time you got over how fragile you are? Everyone is waiting on your supernova. I needed to take the lead. There were people in my life who needed me to be strong enough, who were waiting for my supernova.

They were just waiting for me to become the best version of me. But at the very core, I knew I had to do it for myself as much as for my children and my family. It was time for my transformation I drove home that day, grabbed a trash bag and emptied my cabinets and refrigerator of any junk food or foods that I knew would be a weakness for me. I replaced it with fruits, vegetables, lean proteins, and whole grain foods. I sat down that night and wrote my goals on a piece of printer paper and stuck it on my refrigerator door.

I knew I would have to find ways to keep myself on point and motivated.

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The one quote that I knew would hit home every time was the one I wrote on the bottom of every sticky note. I write it out. I discuss my weight loss struggles and victories on my blog and Facebook page. I load up on liquids. Lots of water. But I know water can get boring.