Trio Therapy

STRETCH OF THE WEEK- Lying Leg Cross-over Stretch: Lie on your back and cross one leg over the other. Keep your arms out to the side and both legs straight. Let your back and hips rotate with your leg.

t3 Tip: Share your abundance this Thanksgiving by helping to give others something to be thankful for. Common items that we don't think about (spices- who knew???) have the power to make someone's day. It's just a tiny step above basics, but a little cinnamon can go a long way- not to mention soup packets and socks! See the link for the top 10 items food banks need and seldom ask for and treasure your loved ones! http://1027kord.com/10-things-food-banks-need-but-wont-ask/

STRETCH OF THE WEEK- Bent Arm Chest Stretch: Stand with your arm extended and your forearm at right angles to the ground. Rest your forearm against an immovable object and then turn your shoulders and body away from your extended arm.

t3 Tip- Focus on what you CAN control- which is your daily nutrition. Terrific ideas to help you prepare for a nutrition packed and budget friendly week of meals. Use Saturday or Sunday to shop, chop and store your food for the busy week. The make ahead smoothies in muffin tins is pure genius! Keep Calm and Meal Prep! http://dailyburn.com//heal/meal-prep-ideas-healthy-eating/

STRETCH OF THE WEEK- Lying Side Quad Stretch: Lie on your side and pull your top leg behind your buttocks. Keep your knees together and push your hips forward.

t3 Tip: Step it up! Cooler weather makes it an ideal time to increase your outdoor activity. Your body will work harder to heat up, burning more calories. Staying cooler also helps you keep going longer before burnout and fatigue set in. So, park at the far end of the lot, take the stairs and walk on!

STRETCH OF THE WEEK- Cross-Over Shoulder: Stand with your knees bent. Cross your arms over and grab the back of your knees. Then start to raise upwards until you feel tension in your upper back and shoulders.

STRETCH OF THE WEEK- Standing Hip-Out Abductor Stretch: Stand upright beside a chair or table with both feet together. Lean your upper body towards the chair while pushing your hips away from the chair. Keep your outside leg straight and your inside leg slightly bent.

STRETCH OF THE WEEK- Sitting Neck Flexion: While sitting on a chair, cross your arms over and hang on to the chair between your legs. Let your head fall forward and then lean backwards.

t3 Tip: Size matters! Serving size, that is. Did you know that most restaurant portions are enough to feed two people? Split your entree with your friend or package half to go when it arrives at the table. A serving of meat is roughly the size of your palm. Read serving sizes and check out this link to "see" what a serving size looks like! http://www.mayoclinic.org//mu/portion-control/sls-20076148

STRETCH OF THE WEEK- Sitting Foot-to-Chest Buttock Stretch: Sit with one leg straight and hold onto your other ankle. Pull it directly towards your chest.

STRETCH OF THE WEEK- Assisted Reverse Chest Stretch: Stand upright with your back towards a table or bench and place your hands on the edge of the table or bench. Bend your arms and slowly lower your entire body. Remember to exhale as you ease into the stretch!

STRETCH OF THE WEEK- Elbow-out Rotator Stretch: Stand with your hand behind the middle of your back and your elbow pointing out. Reach over with your other hand and gently pull your elbow forward. Sitting Foot-to-Chest Buttock Stretch: Sit with one leg straight and hold onto your other ankle. Pull it directly towards your chest.