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Rocafort has taught yoga at a holistic spa in Venezuela and says she makes sure to do at least 6 or 7 basic asana postures every day. She used those basic postures, plus a few extra yoga poses, to develop the following workout—an at-home yoga routine you can practice to help make you look and feel gorgeous. “Each pose has a benefit,” she says of the sequence. “The sun salutations are wonderful because they incorporate the flow and focused movement that I find integral....

The good news is that beating bloat, easing digestion, and bringing back your flat belly can be achieved with a few simple food swaps and lifestyle tweaks. Incorporate the following flat belly foods and menu swaps into your routine, and your clothes should fit more comfortably within just a few days. Eat: Two kinds of fiber Why it beats belly bloat: Constipation distends your belly, but one easy way to get rid of it is by starting each morning with a breakfast that guarantees your body a daily dose of fiber....

First, what is tea tree oil? Stemming from tea tree leaves (known as Melaleuca alternifolia), tea tree oil is a traditional form of medicine that was often used to treat wounds by the Australian aboriginal people, according to the National Institutes of Health. Today, it’s formulated through steam distillation, and is often found in beauty and skincare products. While more research needs to be done to truly understand all of its benefits, studies have shown that tea tree oil can benefit those dealing with acne or fungal infections....

MISTAKE #1: You eat back all the calories you burned—and then some. Offset “runger”—a postrun hunger you have to feel to believe—by fueling smart. Unless you’ve eaten a meal in the past 2 to 3 hours, have something low-fat and carb-based—like graham crackers with a teaspoon of honey—30 minutes before your run to stay energized. Then have some protein, good fats, and a few more grams of carbs within an hour after your run....

Morning wall stretchWalk Off Weight Stand barefoot in front of a wall, as shown. Press into the wall with both hands and lean forward, feeling stretch along back of left leg and heel. Hold for 30 seconds; switch sides and repeat. (Get more great stretches and expert advice to reach your walking goals in .) Freeze and roll Freeze a small water bottle. Cover it with a towel and place the arch of your foot on top of it....

One of the easiest ways to get a buff back is with exercise bands. They’re inexpensive, and you can increase resistance by moving a hand to shorten their length. The following moves make band training a snap. For best results, do two or three sets of 8 to 12 reps of each move twice a week. Rotation Row A. Stand with left leg forward, right leg back, and hips facing forward....

Wall Roll-Down What it does: Relaxes neck, shoulders, and lower back How to do it: Stand with your back against a wall, feet hip-width apart and about 12 inches from the wall. Inhale, pulling your abdominal muscles in toward your spine, and press your entire back to the wall. As you exhale, roll down until only your tailbone and buttocks are touching the wall. Relax your neck and shoulders, and let your head and arms hang....

Here are 4 ways to stretch—and strengthen—your tootsies and keep foot aches and pains at bay. To get the full benefit, try to do these stretches daily. (Avoid injuries and perfect your form while walking off more than 20 pounds with the 8-week plan in Walk Off Weight.) Plantar Fascia Stretch Pain in the plantar fascia—a thick band of tissue that runs along the bottom of your foot, connecting the heel bone to your toes—is one of the most common areas of foot pain....

Distracted eating: It’s not that eating at your desk itself is evil (although watch out for those germs!), it’s just that, when you mix eating with working, it can be a disaster for your diet. Mindless eating can turn to overeating without you even realizing it. If you can, take a break from your desk and eat somewhere else where you can focus on your plate. Sneak in a Little Diet and Fitness With These Easy Tips Crossing your knees: You may not even be thinking about it, but chances are you cross your legs at the knees often when you sit....

Start with better bread Keep your grains to 160 calories: Buy bread that contains no more than 80 calories per slice. Many healthy-sounding varieties have over 100 per piece. To avoid sliced-bread boredom, mix it up: Try a wrap, bagel, or pita. Add protein and produce Follow the rule of threes: Bacon is calorie dense at about 30 calories a strip, so use only three. With lean deli meats—turkey, ham, roast beef, chicken—stick to 3 ounces (about three slices)....