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The way you start your morning sets the tone for your entire day.

I've tested dozens of morning routines, and I've found that one simple stretch sequence consistently delivers the biggest impact with minimal time investment.

Read 🔽 below! 

🚶 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• One stretching routine everyone should do in the morning to own the day

• Article Explained Simple: Lifestyle Changes That Repair DNA

• Top 3 Glute Exercises for Women over 30

• Healthy Chicken Cutlet Sandwich Recipe

One stretching routine everyone should do in the morning to own the day

Your body stiffens overnight, blood flow decreases, and muscles tighten from hours in the same position. A proper morning stretch routine reverses these effects, sending fresh oxygen and nutrients to your muscles and brain.

This five-minute sequence targets the entire body and can be done right beside your bed:

1. Start with neck rolls. Gently drop your chin to your chest, then slowly roll your head in a half-circle from one shoulder to the other. Perform 5 rotations in each direction.

This releases tension that accumulates in the neck during sleep, particularly if you use multiple pillows.

2. Next, perform the world's greatest stretch. Step into a lunge position with your right foot forward. Place your left hand on the floor inside your right foot, and rotate your right arm toward the ceiling, following it with your gaze. Hold for 5 deep breaths, then switch sides.

This movement opens the hips, shoulders, and thoracic spine simultaneously.

3. Follow with a standing forward fold. From a standing position, hinge at your hips and let your upper body hang toward the floor with slightly bent knees. Hold for 30 seconds, feeling the stretch through your hamstrings and lower back.

This position promotes blood flow to your brain and decompresses your spine.

4. Cat-cow flows come next. On your hands and knees, alternate between arching your back toward the ceiling (cat) and dropping your belly toward the floor while lifting your head (cow). Perform 10 complete cycles, coordinating your breath with the movement.

This mobilizes your entire spine, increases circulation, and activates your core.

5. Finish with a seated spinal twist. Sit on the floor with legs extended. Bend your right knee and place your right foot outside your left thigh. Twist your torso to the right, placing your left elbow outside your right knee for leverage. Hold for 5 breaths, then switch sides.

This wrings out your internal organs, improving digestion and detoxification.

This sequence works because it targets major movement patterns and key muscle groups that tighten overnight. The combination of movements promotes circulation, reduces stiffness, and activates your nervous system.

For best results, perform this routine immediately after waking, before checking your phone. Add deep breathing throughout to enhance oxygen delivery and stimulate your parasympathetic nervous system, balancing morning stress hormones.

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Top 3 Glute Exercises for Women over 30

After 30, hormonal changes begin to affect muscle maintenance, particularly in women. The glutes often weaken first, leading to posture issues and lower back pain. These exercises specifically target glute activation and strength.

1. Hip Thrusts
   
   Hip thrusts directly target the gluteus maximus, the largest muscle in the body. Unlike squats, they isolate the glutes with minimal quad engagement.
   

   Sit on the floor with your upper back against a bench, knees bent, and feet flat. Place a barbell across your hips. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower slowly.
   

   Start with bodyweight for 15-20 reps, then add weight gradually. Perform 3 sets twice weekly.
   
   

2. Bulgarian Split Squats
   
   These unilateral exercises correct imbalances between sides while engaging the entire glute complex, particularly the often-neglected gluteus medius.
   

   Stand about two feet in front of a bench. Place one foot behind you on the bench. Lower your body until your front thigh is parallel to the ground. Push through your front heel to return to standing.
   

   Perform 10-12 reps per leg for 3 sets. Add dumbbells for resistance as you progress.
   
   

3. Banded clamshells
   
   This exercise specifically targets the gluteus medius and minimus, which tend to weaken with age and sedentary lifestyles. These muscles are crucial for hip stability and proper walking mechanics.
   

   Lie on your side with knees bent at 45 degrees, feet together, and a resistance band around your thighs. Keeping feet together, raise your top knee as high as possible while maintaining stationary hips. Lower slowly.
   

   Perform 15-20 reps per side for 3 sets. This exercise requires minimal equipment but delivers significant results for hip stability.
   

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Healthy Chicken Cutlet Sandwich Recipe (makes 4 servings)

This elevated chicken sandwich delivers restaurant quality with better nutrition.

The protein-packed chicken and whole grain bread provide sustained energy, while the homemade sauce adds flavour without excess calories.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 380 kcal

• Protein: 35 g

• Carbohydrates: 30 g

• Sugars: 3 g

• Fat: 14 g

The Ingredients

• For the chicken:

  • 500g chicken breast (4 small breasts)

  • 60g whole wheat flour

  • 2 egg whites, beaten

  • 100g whole wheat panko breadcrumbs

  • 1 teaspoon garlic powder

  • 1 teaspoon paprika

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 tablespoons olive oil

• For the spread:

  • 60g Greek yoghurt

  • 1 tablespoon Dijon mustard

  • 1 clove garlic, minced

  • 1 teaspoon honey

  • 1 tablespoon fresh lemon juice

• For assembly:

  • 4 whole grain sandwich rolls

  • 1 large tomato, sliced

  • 4 lettuce leaves

  • 1 avocado, sliced (optional)

  • Red onion slices (optional)

• Prepare the chicken cutlets by slicing each breast horizontally to create thinner pieces. Place between parchment paper and gently pound to even thickness.

• Create a breading station: flour in one dish, beaten egg whites in another, and breadcrumbs mixed with seasonings in a third.

• Dredge each chicken piece in flour, then egg whites, then breadcrumbs, pressing gently to adhere.

• Heat olive oil in a large skillet over medium heat. Cook chicken cutlets for 4-5 minutes per side until golden and cooked through (internal temperature 165°F/74°C).

• While the chicken cooks, mix all spread ingredients in a small bowl.

• Toast sandwich rolls lightly if desired. Spread the yoghurt mixture on both sides of each roll.

• Assemble sandwiches with lettuce, tomato, chicken cutlet, and optional avocado and red onion.

These sandwiches keep well in the refrigerator for 2 days if stored unassembled. For meal prep, store components separately and assemble them before eating.

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