Align your spine, day 11: Maintain back awareness

Activate the back and core muscles differently with more Standing Cat-Cow.

TODAY'S CHALLENGE Maintain back awareness Today, swap the Standing Forward Fold out of your Awareness Routine for the Chest-Opening Stretch.  Awareness Routine Child's Pose Cat-Cow Chest-Opening Stretch Then, when you get to work, set a "movement" reminder alarm to go off on your phone every 20 minutes. Each time the alarm goes off on your phone, stand up and do 30 seconds to 1 minute of Standing Cat-Cow. Standing Cat-Cow Until tomorrow, The Healthline Team Follow us View in browser   To see all newsletters, click here.   Our services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional disclaimer information.   Privacy Policy  |  Unsubscribe    © 2020 Healthline Media 660 Third Street, 2nd Floor, San Francisco, CA 94107

Move your body, day 11: Raise your (leg) game

It's time for some floor work. Not only do seated single-leg raises work your core, but they can also help stabilize your knees after an injury.

DAY 11 OF 25 Single leg raises Keeping your focus on your lower body, it's time for some floor work. Not only do seated single-leg raises work your core, but they can also help stabilize your knees after an injury. Duration: 20-30 reps per leg. Instructions: Sit upright with one knee bent and one extended. Flex the foot of your extended leg to a 90-degree angle and gradually raise that leg until it's about a foot off the floor. Lower it slowly and repeat. Switch legs and repeat reps on opposite side. Tomorrow: Slide away with an ab rollout. Yours in wellness, The Healthline Team Further Reading How to Do Side Leg Raises Two Ways READ ON The Benefits and Effectiveness of Hip Abduction Exercises READ ON Exercises for Building Hip Adductor Strength and Preventing Injury READ ON 32 Ways to Motivate Yourself to Work Out READ ON

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Mindful eating, day 11: Understand your triggers

Today's challenge: Understand your hunger triggers.

TODAY'S CHALLENGE Understand your hunger triggers. Today, we're taking a step back from focusing on food and concentrating on hunger and what triggers it. Hunger is your body's way of telling you that energy levels are getting low and that it's time to refuel. Hunger is driven by: low blood sugar levels stomach and intestinal emptiness hormonal changes However, a feeling of hunger or strong cravings for food can also be brought on by things like boredom and stress.  Being aware of what situations or feelings typically trigger hunger or cravings can help you decipher whether you're truly hungry and need to refuel your body or if you're being driven to eat for other reasons. You can do this exercise at any time, not just around a meal.   Think about the following questions and write down your answers:   What happens in your environment that triggers your hunger? Why do these situations stimulate hunger or food cravings?  What feelings do these situations evoke? Think back to a time when a situation that you were in triggered hunger, cravings, or overeating. Were you actually hungry or was something else driving your desire to eat? Congratulations: You've made it halfway through the challenge!   Until tomorrow, The Healthline Team Top Nutrition Stories The 7 Best Heart Rate Monitors for Your Peloton Bike READ ON › The 10 Best Protein Powders to Build Muscle in 2021 READ ON › Amazon Fresh Review: Pros, Cons, and How It Compares READ ON › The 6 Best Low Carb Meal Delivery Services READ ON › ADVERTISEMENT Try a top-rated app for meditation and sleep Experience 100+ guided meditations with Calm's award-winning meditation app. Designed for all experience levels, and available when you need it most in your day. Start your free trial today. START FREE TRIAL › Follow us View in browser   To see all newsletters, click here.   Our services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional disclaimer information.   Privacy Policy  |  Unsubscribe    © 2020 Healthline Media 660 Third Street, 2nd Floor, San Francisco, CA 94107

Congratulations! You finished the Gut Check Challenge. What’s next?

We hope the Gut Check Challenge encouraged you to improve your nutrition and inspired you to try new foods and recipes!

Nice work! You made it through 10 days of healthy gut tips and are well on your way to building lasting habits. We hope the Gut Check Challenge helped you learn about small changes to make to your diet and lifestyle to improve your digestive system. Keep building healthy habits through more Challenges: Mood Foods Challenge Find out how food can have a big impact on your mood in the 12-day Mood Foods Challenge. SUBSCRIBE HERE Mindful Eating Challenge Start a mindfulness practice in 21 days by building healthy habits around food. JOIN IN You can also browse more newsletters and challenges here. Yours in Wellness, The Healthline Team

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