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3 Non-Negotiable Morning Stretches This Expert Swears By

Transform your morning routine with these essential movements

Liv_Livinleggings
3 Simple Stretches Made This Coach More Flexible in 2 Weeks
Copyright Livinleggings/YouTube

We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.


Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

Shutterstock

The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Hamstring Stretch Transition

Silhouette of beautiful woman practicing yoga asana on the beach with sunrise on twilight blue vibrant sky and calm sea in background. Skandasana, Side lunge, Stretching, Power concept, Meditation.

Shutterstock

Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

Shutterstock

From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Liv_Livinleggings
3 Simple Stretches Made This Coach More Flexible in 2 Weeks
Copyright Livinleggings/YouTube

We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

Shutterstock

The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Hamstring Stretch Transition

Silhouette of beautiful woman practicing yoga asana on the beach with sunrise on twilight blue vibrant sky and calm sea in background. Skandasana, Side lunge, Stretching, Power concept, Meditation.

Shutterstock

Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

Shutterstock

From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Liv Livinleggings
Copyright Livinleggings/YouTube

Feeling stiff and inflexible despite spending hours stretching? You're not alone. As a certified mobility coach and creator of the Yoga Rebel Method, Liv combines strength training and yoga to help thousands achieve their flexibility goals efficiently. With over 500K YouTube subscribers, she's known for challenging traditional approaches with science-backed methods. Now, she's revealing a simple three-stretch routine that could revolutionize your flexibility training.

The Science Behind Less Is More

"How often you stretch is more important than how long you stretch," Liv explains in her post. Research by Thomas and colleagues proves that spreading your stretching throughout the week yields better results than one lengthy session. What is the optimal weekly stretching time? Just 5-10 minutes total.

Why Most People Waste Time Stretching

According to Liv, studies show that stretching more than 10 minutes per week offers diminishing returns. "Stretching for five minutes or less across the week didn't have as good results as stretching for between five and ten minutes," she notes. "And importantly, more than 10 minutes looks like a little bit of a waste of time."


RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

The Perfect Stretching Formula

Research reveals that 30 seconds is the optimal time to hold each stretch. "30 seconds is better than 15, but 60 seconds brings no better results," Liv states. Combined with 2-3 sessions per week, this creates the perfect formula for flexibility gains without demanding daily commitment.

The Power of Multiple Sets

Just like strength training, flexibility improves through sets. Citing Taylor's research, Liv explains that optimal gains occur within 2-4 sets of stretches. "Take your stretch, hold it for that optimal 30 seconds and release and rest," she advises, recommending three sets per stretch.

Stretch One: The King Arthur

"Firstly King Arthur stretch at the wall," Liv introduces her opening move. This stretch targets your hip flexors and quadriceps simultaneously, making it incredibly efficient for improving lower body mobility. "Hold it for 30 seconds, switch sides and repeat three sets on each leg," she instructs. This foundational stretch sets the stage for improved posture and better lower body flexibility.

RELATED: 40 Health Symptoms That Can Be More Serious Than You Think

Stretch Two: The Butcher's Block and Frog Combo

Experienced female yoga instructor performing various asana poses using rectangular blocks

Shutterstock

Next in the sequence, Liv presents a powerful stretching pair. "Next up Butcher's block stretch. Again hold for 30 seconds then pair this with a frog stretch," she explains. This dynamic duo works together to open your hips and improve overall lower body mobility. Following her method, you'll "hold for 30 seconds and repeat this stretching pair for three sets."

Stretch Three: Single Leg Forward Fold

asian woman in white tank top is warming up on bed by bending forward to stretch single leg

Shutterstock

The final piece of the flexibility puzzle is what Liv calls the single leg forward fold. "30 seconds, switch sides and again repeat for three sets each leg," she directs. This stretch effectively targets your hamstrings while improving overall posterior chain flexibility, making it a perfect closer to the routine.


RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Making It Work For You

The key to success is consistency over intensity. Liv recommends scheduling three 10-minute sessions per week. "Mark your calendars and use that repeat function to keep yourself accountable," she emphasizes. This simple approach ensures steady progress without overwhelming your schedule.

Your Path to Lasting Flexibility

"If you want to improve your overall flexibility ask yourself if you can dedicate 10 minutes of stretching three times per week," Liv challenges. By following these science-backed principles and maintaining consistency with these three fundamental stretches, you're setting yourself up for significant flexibility improvements. Remember, it's not about stretching longer – it's about stretching smarter. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Mature woman stretching her body.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Don’t neglect stretching when you’re over 50—it’s essential to health and wellness. “You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence,” Howard E. LeWine, MD, tells Harvard Health. “A lot of people don't understand that stretching has to happen on a regular basis. Ideally, it should be daily.” Here are 10 simple stretches to improve flexibility in just 2 weeks.


Single Leg Stretch

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Yoga and Pilates instructor Sean Vigue demonstrates a single leg stretch. “Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday,” he says.

Child’s Pose

@seanviguefitness

Best Stretches for Men Over 50! No equipment needed #seanviguefitness #menover50 #menover40 #yogaformen #mensyoga #yogaformentalhealth #stretchformen

Vigue shows how to do a child’s pose stretch, lunge with a twist, and backbend to downward dog. “Do each of these stretches for 30-60 seconds at a time, Vigue says. “No equipment needed.”

Good Morning Stretch

@thedeniseaustin

Good morning stretch! #fitover50 #deniseaustin #backstrength #stretching

Try Denise Austin’s “good morning” stretches to improve back flexibility. “Try to do 10 good mornings!” she says.

Butterfly Lifts

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue demonstrates a butterfly lift stretch. “Practice daily. Be consistent,” he says.

RELATED: 19 Most Unhealthy Junk Food You Should Never Eat

Pigeon Pulses

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue shows how to do a pigeon pulse stretch. “Roll out of bed and make your own history. Consistency and focus💥,” he says.

Whole Body Stretch

@seanviguefitness

Release your entire body with this amazing stretch! You gotta try this one💥 yt/SeanVigueFitness #seanviguefitness #yogainstructor #yogaforathletes #yogaforeveryone #morningyoga #mobilitytraining #yogaformen #yogaforhips #morningstretch #yogaover50

Vigue shows how to do this amazing whole body stretch. “Release your entire body with this amazing stretch! You gotta try this one. Hold for 5-10 deep breaths,” he says.

Low Lunge To Runner’s Lunge

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. And…I want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Vigue demonstrates a low lunge to runner’s lunge. “Use hands for support,” he says.

RELATED: Top 8 Superfoods You Should Eat Every Day to Lose Weight

Hip and Glute Stretch

@seanviguefitness

This Stretch will CHANGE YOUR LIFE! #seanviguefitness #yogainstructor #fitnessinstructor #coachvigue #morningyoga #morningyogaflow #morningstretch #togaformen #yogaforathletes #hipstretch

Vigue shows a stretch that allows the glutes and hip to release. “This stretch will change your life,” he says.

Back and Spine Stretch

@seanviguefitness

Great back & spine stretch flow #spinestretch #backstretch #yogaforbackpain #seanviguefitness #yogaformen #yogaforathletes

Vigue demonstrates a back and spine stretch to encourage flexibility and mobility.

RELATED: 11 Sunrise Routines to Help You Lose Weight in 30 Days

Seated Twist

@seanviguefitness

Do these 3 Stretches EVERY Morning! #morningyoga #morningstretch #morningyogaflow #seanviguefitness #sunriseyoga

Vigue shows how to do a seated twist, seated pigeon, and lunge with mudra. “Do these three stretches every morning,” he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling frustrated with your fitness routine? You're not alone. While you might be doing everything "right," certain morning habits could be working against your body's changing hormonal landscape after 40—and a leading hormone expert has noticed a pattern.


Angela Garcia has spent 25 years watching women make the same well-intentioned mistakes. As a Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, she's helped countless women navigate the complex relationship between hormones, exercise, and weight management. From her practice in San Antonio, she's identified key morning habits that are holding women back.

Here's what she wants you to stop doing—and what to do instead.

The Morning Timing That's Working Against You

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Your first few hours set the tone for your entire day—especially during menopause. "Morning habits directly impact energy levels, hormonal balance, and metabolic health," Garcia explains. During this time, fluctuations in estrogen, testosterone, and cortisol affect everything from your metabolism to bone density and muscle mass.

Why Your Old Exercise Rules Don't Work Anymore

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If you've noticed stubborn weight gain around your middle, hormones might be the culprit. "As estrogen and testosterone levels decrease, metabolism slows down, leading to increased fat storage, especially around the middle," Garcia notes. She adds that these changes also affect how your body recovers from exercise, making traditional workout approaches less effective.

The Hidden Damage You're Doing

Portrait of mature woman practicing yoga at gym. Fitness female doing Triangle yoga Pose, Trikonasana.Shutterstock

The changes run deeper than just weight gain. "These hormonal changes can affect muscle mass, bone density, and insulin sensitivity, making it harder to maintain a healthy weight and overall metabolic function," Garcia explains. She points out that stress compounds these issues: "Elevated cortisol levels from stress can exacerbate these issues, contributing to fatigue and slower recovery."

Morning Mistakes That Sabotage Your Progress

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

Garcia identifies several common morning routine errors that can derail your progress. Skipping strength training is a major pitfall, as is overdoing cardio sessions. "Long or intense cardio sessions can elevate cortisol levels, which worsens fatigue and encourages fat storage," she warns. Other mistakes include neglecting recovery time, poor hydration, and rushing through breakfast.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The New Morning Rules You Need

Portrait of senior woman lifting dumbbellsShutterstock

The solution starts with smarter exercise choices. "Light weightlifting or resistance band exercises can build muscle and boost metabolism," Garcia advises. She recommends starting your day with proper hydration and a balanced breakfast containing protein, healthy fats, and fiber. Short bursts of high-intensity interval training can be more effective than lengthy cardio sessions.

Why You Need More Recovery Than You Think

Older women Body Warming Before exercising in the parkShutterstock

Don't underestimate the importance of rest. "Failing to incorporate rest or low-intensity activities like stretching or Pilates can increase stress on the body and hinder recovery," Garcia cautions. She emphasizes that recovery isn't just about physical rest—it's about managing overall stress levels. "Activities like yoga or mindfulness exercises help reduce cortisol levels and support hormonal balance."

The Exercise Approach That Works With Your New Hormones

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Adapting your workout to your body's new needs is crucial. Garcia suggests focusing on "shorter, lower-impact strength and cardio sessions in the morning." This might include resistance bands, bodyweight exercises, or light weights. She emphasizes the importance of listening to your body and adjusting intensity based on your energy levels and symptoms.

The Simple Morning Habit You're Overlooking

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Many women overlook this simple but crucial factor. "Not drinking enough water in the morning can worsen symptoms like fatigue, poor focus, and hot flashes," Garcia points out. She recommends making hydration a priority first thing in the morning to help with energy levels and body temperature regulation.

RELATED: Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

The Right Way to Time Your First Meal

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

When you eat matters as much as what you eat. "Eating a balanced meal shortly after waking helps stabilize blood sugar levels and supports metabolic function throughout the day," Garcia explains. For women dealing with night sweats or hot flashes, she recommends opting for lighter, cooler breakfast options and maintaining consistent meal timing to support hormonal balance. "Having a lighter, cooler breakfast and spacing meals to prevent prolonged fasting can improve energy and temperature regulation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach, has made a career out of helping people achieve their diet and fitness goals. Based out of Fort Lauderdale, Florida, the 38-year-old is living, breathing proof that maintaining a healthy lifestyle will help keep you in the best possible shape. In a recent interview with Body Network, she shared some of her personal health habits, including everything she eats in a day.


Health is a 24-Hour Job, She Says

Jamie, founder of The Office Health and The Office 954 and author of The 21 Day Reset Cookbook, started her fitness career in 2015 by co-founding Fort Lauderdale’s first and largest indoor cycling studio. “That quickly snowballed into a love for teaching and motivating people through fitness, and in 2019, I opened a new unique fitness concept called The Office 954,” she tells us.

“For an hour, people were with me at the studio, and that was the easy part,” she admits. “It was the other 23 hours in the day that I was interested in, which led to furthering education in not just fitness but nutrition and all-around health and wellness. Motivating and inspiring people is what I do best, and it only made sense to combine my two worlds of fitness and nutrition. To this day, I still own and teach at my studio and have also created a health & wellness company that offers the highest quality organic food products, premium supplements, and luxury retreat experiences.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

Here Is What She Eats in a Day

When it comes to her diet, Jamie is “all about balance, which is something you create,” she says. “Typically, my day starts with water followed by a pea size scoop of Shilajit (A substance that emerges from the crevices of high mountain ranges in Asia, rich in vitamins, minerals, essential fatty acids, and amino acids) taken on an empty stomach with a cup of coffee.

I’m not much of a breakfast person so lunch is usually my biggest meal which might consist of grass fed grass finished filet or organic corn and soy free chicken with some sort of kitchen sink salad (chopped roasted asparagus, chopped Romaine, scallions, 3 chopped egg white, 1/4 avocado, red onion, endive and peeled & deseed cubed cucumber— all organic ingredients—homemade dressing),” she says.

“If I need something sweet, my chocolate espresso protein muffins have changed my world (lol) and hit the spot! I usually have about 2 of those. Later, after my workout, I will have a 2-scoop protein shake.”

Dinner is her “lightest meal,” consisting of sliced chicken breast or seafood with a roasted vegetable, “sometimes only protein,” she explains. “I am a weird eater and live by this saying ‘your food doesn’t need to make sense to anyone but you!’ Another rule of thumb: I don’t eat past 8 pm.”

She Is a “Qualitarian”

Jamie stresses the importance of hydration. She drinks “at least a gallon” of water per day. “Water is life!” she explains.

“I eat what makes me feel my best. I don’t label myself anything, but if I had to, I would label myself a Qualitarian,” Jamie says. “Quality absolutely matters. You are what you ate, ate— and everything comes from somewhere, know the source. My eating style is designed around the health of my gut. I do my best to stay in tune with what works best for me, and I preach this to my clients. What makes sense to me might not make sense to you. Personally, I prioritize quality protein, healthy fats, and the time that I eat.” In total, she consumes “at least 120-130 grams of protein per day.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

Top 3 Diet Rules

Here are Jamie’s top 3 diet rules:

  1. Know your body better than anyone. It’s yours to learn!
  2. You don’t need as much food as you think you do. Culture, unfortunately, promotes indulgence; stay conscious, use your brain— and design your life how you see it, not the other way around.
  3. What you stop eating might have a bigger impact than what you start eating.

Here Are Her Essentials

Jamie takes supplements, “but only essentials,” she says. “Everyone is very different, and if you really want to know what you're deficient in, get your blood work done.” The supplements she thinks are essential “that mostly everyone should take” are:

1) Liposomal Vitamin C

2) Vitamin D3 +K2

3) Magnesium L Threonate (magtein)

4) Wild Caught Krill Oil

5) Liver organ complex

6) Grass-fed/grass-finished protein powder

These Are Her Favorite Workouts

Jamie maintains variety with exercise. “Switching up my workouts is what works best for me; I find it mentally stimulating, and on a personal level, I feel and see the best results from diversity,” she tells us. “I love horseback riding and definitely consider that a full-body workout. I don’t ride as much as I would like, but when I do, I love it! Rollerblading is also one of my favorite workouts. I love a good barre and pilates class; lifting weights is a must for me at least 3x a week, and I’ve recently gotten into sprinting, which has been a game changer.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Top 3 Fitness Rules

Here are Jamie’s top 3 fitness rules:

  1. If you have access to a floor, you can get a workout in, we’re born to move—prioritize daily movement.
  2. Don’t underestimate the power of walking, consistently.
  3. Just like your food, your workouts don’t need to make sense to anyone but you.

Sleep and Meditation Are Also Key

Other important health habits, per Jamie, are sleep and meditation. “Good sleep is extremely important and, fortunately, has not ever been a problem for me. Meditation in my opinion is very personal,” she says. “I believe there are many different forms of it and there is no wrong way to meditate.” For example, Rollerblading is one of her forms of meditation. “Believe it or not, I come up with my best ideas when skating and also can get into an intense mental flow state. One could argue that this isn’t meditation but what you believe is your reality,” she says.

And, Don’t Forget to Set Boundaries

“Setting boundaries is an underrated health habit that I find important. When I host my 21 Day Resets this is definitely a subject that comes up quite a bit. So often people spread themselves too thin by saying ‘yes’ to everything or putting others first instead of themselves. Healthy boundaries are necessary,” she says.

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Lymphatic Drainage

Another self-care ritual Jamie swears by is lymphatic drainage. “I frequently get gua sha facials and recently just started adding in full body Brazilian manual lymphatic drainage. If you’ve never done either, do yourself a favor and try adding these rituals into your self care routine! I promise you will feel amazing,” she suggests.

You can find more tips on Jamie's personal Instagram account, or you can follow her on The Office Health or The Office 954. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster