How do you start your mornings? Is it difficult to wake up?

Do you feel lethargic and fried? This is not a healthy way to begin your days!

Instead of feeling overwhelmed on trying to change your lifestyle drastically! Start slow… Give your self some hope.

Stretching in the morning allows you to ground your thoughts, breath deeper, and obviously increase flexibility. It is outstanding what you can achieve in less than 10 minutes.

Make sure to always be a  tiny bit warmed up before you stretch. I usually stretch after I shower! Yet, if you rather stretch right out of bed make sure to be gentle.

Now, what we all been waiting for! The Main Event: 8 stretches to add to your morning routine to feel strong, flexible and grounded af!

Upper back release- target is upper back and shoulders.

To begin stand hip width apart, you can bring arms up over head with a slight head tilt upwards. Exhale clasp your hands and lower them shoulder height. Round upper back keeping arms straight and engaged.

Hold for 2-3 slow deep breaths

Chest release – target chest, shoulder and bicep.

This one requires a wall, door frame or window ledge. Hold surface with left arm, step forward with left leg and turn entire body to the right including your hips.

Hold for 4-6 steady breaths. Repeat on the other side.

Side stretch – targets the IT band, obliques and shoulder.

Standing with right hand on bed, cross left leg in front of the right. Shift into left hip and reach left arm up and over head. Creating a long line from the left ankle to the left fingers.

Hold 2-3 breaths. Repeat on right side.

Seated spinal twist – targets the spine, neck and shoulders.

Sitting on edge of bed legs together lengthen spine rotating to the left. Bring left arm to ceiling with an inhale. Exhale place behind you. Bring right hand across body to left knee. Deeper stretch gaze over left shoulder.

Hold 2-3 breaths. Repeat on Right side.

We are halfway through! Ready? Get some water and deep breaths.

Standing hamstring stretch – target duh Hammies!

Bring right leg up onto bed supporting your knee. (If flexibility is not this advanced yet use the wall, step, or bench) Keep legs hip distance and parallel. Foot flexed. If you need to increase stretch, hinge at hips keeping spine straight.

4-6 breaths and repeat other side.

Standing quad stretch – target quads.

Brace yourself with right hand on bed. Slowly raise right leg grasping with left hand. Keep pelvis neutral and spine tall raising head to ceiling.

4-6 breaths repeating on other side.

Outer hip stretch – target hips and outer thigh.

Place right leg with knee bent onto bed. Square your hips and make sure front of the knee is outside of the front of your shoulder. Keep spine straight, hinge forward at the hips if comfortable, supporting yourself with your hands.

4-6 breaths other sides.

Standing forward bend – target low back and hamstrings.

Bringing your feet hip width apart knees slightly bent, inhale bringing your arms up over head. Exhale swan dive down to the ground. Allow your upper half to hang freely over your legs.

2-3 breaths you can release your neck by moving head side to side or nod yes and no. To come out of this pose pull in abs and slowly rise up vertebra by vertebra.

What are other ways you begin your mornings? Do you have other stretches you do in the morning? Do you add healthy food choices?


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Hello lovelies!

So, I woke this morning and unfortunately had the weirdest headache… On any normal occasion I  would never EVER take pain relievers. They damage our livers. Yet it would not shake. Sadly, I  took the damn pill…
The headache was still lingering like that damn Garbage song. I decided it would be a great idea to break out my old yoga moves! Duh!

I know the excuses come flooding in. Quite frankly I’m tired of hearing them and I’m tired of making them myself.
I decided on a yoga flow to build energy, relieve stress, and to lengthen my muscles.
Deep breath in and begin!

To start I stepped onto my mat and got into tadasana, mountain pose. Took couple breaths here.
*forward fold
*halfway lift
*forward fold
*rise to standing
Repeat 3-5x to lubricate the joints

Crawling down to the mat
*Cat Cow
*Thread the needle
*Child’s pose Favorite
*Downward dog
*Downward dog
3-5 sun salutations at this time could be optional if you wanted to warm up more

*Low lunge Lovez!
*Half split
*Lizard pose
*Quad stretch
*Yogi squat
*Tree pose
*Seated twist
*Some neck stretches

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Ahhh at the end of this sequence I was refreshed, revitalized, and ready to paaaaartaaaaaay!
Movement, especially in the morning, is essential for a healthy strong body, mind, and spirit. It also leads to a more productive day, for sure!

So how can I make this a morning ritual?
-setup yoga mat the night before
-have yoga clothes on may just in case I need to feel like a”yogi” not just in a tank top and my panties!
-make sure my blocks, strap and meditation pillow are close by

I am so thankful to have such incredible knowledge and tools when it comes to giving my body what it truly needs to thrive!

What are some things you do to stay grounded, centered or balanced within our hectic daily lives? Post within the comments below!


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Four Health Benefits of Marriage

By Jenna Clark

A good marriage would be between a blind wife and a deaf husband.

At times married life can be less than exciting and making you feel very testy towards your significant other. Yet, even when your partner is driving you up the wall, it turns out they might actually be improving your health.

It is true! Turns out that those that are married may have the advantage of health benefits over someone who is single. Now, that does not mean that tying the knot automatically creates a happier healthier you. Clearly divorce rates have sky rocketed. Though some studies show that relationships are at the root of finding joy.


“Every man has his secret sorrows which the world knows not; and often times we call a man cold when he is only sad.”
― Henry Wadsworth Longfellow

Health Benefits Of A Happy Marriage

Numero UnoLower Risk of Cardiovascular Disease. Considering heart disease is one of the main causes of death this is a pretty important factor.

Your stress levels will be lower. It may not seem like it at the time of an argument, but being married actually creates a hormonal change that directly affects stress levels.

Beat it Cancer! This is a bit dramatic yet equally as important, being married boosted survival rates of cancer patients in one study.

You will live longer! Finally, getting hitched could mean that you will live a longer life.

Downside of Marriage

Not to be all against singles by any means. There is one case which marriage doesn’t help: OBESITY. People who tend to be married suffer from higher rates of obesity than singles do. Now we all know obesity is connected to so many health concerns so this can create the opposite affect. It is always important to make healthy choices once you are married.


Final Thoughts

  • Being in a safe, stable marriage can help you live longer, reduce risk of heart disease and reduce stress levels.
  • For those with cancer, being in a healthy loving relationship can increase the odds of you living longer.
  • Con of relationships increases your chances of being obese. So make sure to adopt an active, healthy lifestyle and motivate each other!:)

What are some positive benefits within your relationship? Make sure to comment below and also check out How to Identify & Release a Toxic Relationship.