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Exercise with gratitude. Choose a positive word each day and repeat it while you exercise; then, identify a way in which you can embody your mantra.

Joy: I fall, but I get up. Even amid adversity, I choose joy.

Calm: I will remain calm in times of stress.

Believe: I believe in myself and my abilities.

Kind: I choose to be patient and kind to myself today.

Happy: Happiness is an attitude — today, I choose to be happy.

Here are some more ways to add some gratitude into your daily routine.

Keep a journal

Write down what you’re thankful for to keep stress in perspective and create a log of positive memories.

Send a thank-you letter

Acknowledging someone who makes a difference in your life can give you both a happiness boost.

Share the joy

Take time during family dinners or conversations with friends to share three things you’re thankful for.

Focus on the positive

When good things happen, give yourself time to enjoy them — and permission to revel in your own success.

Make a mental note

Each day, think about the good things in your life, and make a mental picture of them – or keep physical pictures nearby.

Prep for success

If you’re going to order takeout, eat mindfully throughout the day. Don’t skip meals and have a small snack 1–2 hours before your meal to avoid overeating.

Review the menu

Look at restaurant menus and nutrition facts ahead of time to make sure that there are healthy options available.

Know key words

Choose foods that are steamed, grilled, baked, broiled, roasted or poached. Limit dishes featuring words like fried, crispy, creamy or stuffed.

Request easy swaps

Restaurants will usually let you swap in healthier options — think a plain baked potato instead of fries, or a green side salad instead of creamy coleslaw.

Be mindful of portions

Consider eating half of a large entrée and saving the other half for lunch the next day or requesting an appetizer as your entrée.

Consider what you can add

Don’t just think about what you should avoid! When ordering a meal, try doubling up on the veggie sides or toppings.

Practice box breathing to help clear your mind of distractions.

Sit somewhere comfortable.

Close your eyes and relax.

During your practice, focus on your breath.

  • Step 1 – Exhale all the air from your lungs to a count of four.
  • Step 2 – Hold your breath to a count of four.
  • Step 3 – Inhale slowly to a count of four.
  • Step 4 – Hold your breath to a count of four.
  • Repeat five times.

You can also work out anytime with these weekly workouts.

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