If you're having a stressful week, this is your cue to stop and take a breath. Literally. Try this 3-minute breathing technique to help you calm down anywhere, anytime. Plus, we have an exercise that works double duty, giving you a core and cardio workout in one.

Walking Challenge

Today's Workout

Today's workout focuses on core and cardio. Opposition cardio jacks are a more challenging move that raises your heart rate while working your core, arms and legs. Instead of performing jumping jacks with your hands moving over your head, you will perform them with your hands moving in front of you.

•  Fold the resistance band in half, holding one side in each hand.

• With your feet together, pull the bands apart.

• Jump your feet apart, releasing your hands back together, performing the opposite movement of a traditional jumping jack.

Repeat as fast as you can for one minute.

Need a break from this month's challenge?

Click here to snooze this section until next month. 😴

Your Meal Plan

Today's Plan

For dinner tonight, we have another one-pan meal. You're welcome. Sheet-Pan Pineapple Chicken served with brown rice is a bright, colorful dish that is packed with protein and other nutrients, thanks to the chunks of juicy pineapple, red onion and bell peppers.

Here’s your meal plan for today:

• Breakfast: Oatmeal with Pear and Almonds

• Lunch: Rotisserie Chicken Sandwich

• Dinner: Sheet-Pan Pineapple Chicken with Brown Rice

See something you don’t like? Swap it with another recipe in your weekly plan.

Making Space for Mindfulness

Madison Beer reacts to body-shaming comments on social media: ‘It is really hurtful’

The 24-year-old advises young people to stop judging one another and avoid spending too much time on social media because "life is very short."

One Small Thing

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

How to calm down in 3 minutes

Stress is an an unavoidable fact of life. And some of it is actually good, helping us develop resilience and fueling motivation and productivity. But the constant stream of somber news and a never-ending to do list can also create high levels of chronic stress that has a negative affect on our health.

The good news is there are simple steps you can take to regain some calm in your life. One of the easiest ways to do it? Breathing.

Psychiatrist Marlynn Wei shared this stress-reducing exercise you can do anywhere:

• Set a timer for three minutes.
• Focus on your breath.
• Take a deep breath through your nose while you count to five.
• Hold your breath for five counts.
• Exhale for five counts.
• Repeat for the remaining time, and notice how your breath becomes deeper.

5 more ways to reduce stress in five minutes or less.

Wellness News

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