Friday, 3 November 2023

This 1 exercise can help you walk faster

November 3, 2023 | VIEW IN BROWSER

Happy Friday! We made it to the weekend. Let's celebrate with a quick — but effective — strength workout and a burger and fries.

Plus, we've got an inspirational story from Hoda Kotb who says that "sometimes it's like the scariest thing in the world becomes the thing that makes you fearless." Find out how a breast cancer diagnosis changed her mindset about life and inspired her to find the courage to ask for what she wants.

Walking Challenge

Today's Workout

Today's workout is a 15-minute bodyweight strength routine.

The workout is comprised of exercises that complement your walking routine, like the single leg deadlift. This exercise strengthens the entire back of the body and improves your balance, helping to increase your speed and endurance. To perform:

Stand with your feet hips-width apart.
Put your weight into your left leg and come up on to your right toe, using it as a kickstand for balance.
Begin to hinge at your waist. Continue to hinge forward as you slowly lift your right leg up and back until your body forms a straight line from head to toe.
Return to the starting position and repeat 10 times, then switch sides.

GET THE WORKOUT

Your Meal Plan

Today's Plan

Nothing says Friday like a little comfort food. Kick off the weekend with these burgers that come together in minutes thanks to hassle-free ingredients like canned beans and frozen corn. These black bean burgers are so hearty and satisfying you'll forget they're meat-free. When they're cooked, load on the fixings and serve them with Baked Carrot Fries.

Breakfast: Vegetable Frittata Muffins with fruit

Lunch: Lentil Soup

Dinner: Sunny's Black Bean Burgers with Baked Carrot Fries

GET THE MEAL PLAN

Making Space for Mindfulness

The clocks 'fall back' this weekend. Here's what you need to know

We fall back in November and spring forward in March, but why do we do it? Here's how it affects our lives and our health.

One Small Thing

Real ways to make a difference in your life, one small thing at a time.

'I became wildly fearless.' Hoda Kotb reflects on how cancer diagnosis transformed her career

In 2007, Hoda Kotb was diagnosed with breast cancer.

"I feel like anyone who's ever gone through that cancer trip or journey, I feel like your life does snap into focus. It's sort of like, 'Boom!' And you're like, 'Ok, what am I doing right now?'" she said.

Soon after, she noticed a shift in her mindset.

"I became fearless, like wildly fearless. I was always concerned, I was a pleaser (beforehand). Suddenly, I was like, 'It could be over,'" she recalled.

Around this time, the TODAY Show was adding a new hour — the fourth hour — to its lineup, and Hoda felt empowered to pitch herself as a co-host. Read the story of how cancer inspired her to make an impromptu visit to the "head honcho" to do just that.

READ THE ARTICLE

Wellness News

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Couple loses 190 pounds together after 'humiliating' moment inspires weight loss

Couple who struggled with obesity for years lost 190 pounds together after the husband and wife both underwent weight-loss surgery to get healthy.

Sheinelle Jones is running the New York City Marathon. Here's what it's like to run it.

A marathon is always measured by the same distance: 26.2 miles, but the time it takes to finish depends on your fitness level, training and the course itself.