Your Wellness Check In! -
Written by Fitness & Nutrition Expert Julie Germaine

Just checking up on you, because, well… life can be tough for everyone at times. Not only is the cost of living at all all-time high, but healthy foods and spare time to exercise can be difficult to fit into the budget. We are going through a lot together!

The key word I want you to take away from my sad intro is “together”. You are not alone in your struggles. The good news is that there are many ways to interact with others and help yourself cope with circumstances to improve your mental health and overall wellness.

As an online trainer for over a decade, I would love to offer up a few workouts you can do in the comfort of your home with only exercise bands! Taking just thirty minutes a day to get moving will release endorphins into your system that will elevate your mood and reduce cortisone stress levels! Glute bands and mini exercise bands are available for purchase on my website, so don’t stress if you’re having a hard time finding some! If you shoot me an email, I may even end up sending you a freebie ;)

Lower Body Home Workout:

Squats with Band (10 repetitions)
Step-Ups onto a Stable Chair (10 each leg)
Bridge Top Taps (10 each leg)
Kneeling Glute Kickbacks with Band (10 each leg)
Standing Calf Raises (10 reps)

Repeat exercises 3 times

Upper Body Home Workout:

Push-Ups from Toes or Knees (10 repetitions)
Dips using a Stable Chair (10 reps)
Single Arm Pull-Downs using Mini Band (10 each arm)
Concentration Curls with Band (10 each arm)
Bicycle Crunches with Band (20 reps)

Repeat exercises 3 times

Don’t feel like exercising today? No worries – rest days are also important! I would suggest soaking in a hot bath and then taking fifteen minutes to stretch out your body, focusing on leaning forward from a standing position to ease back pain and reverse the tension that can occur in your butt and legs from too much sitting. Some simple reverse arm circles and forward neck rolls are super effective to promote better posture.

Proper nutrition is absolutely vital to optimal health, so here are some easy-to-follow tips to boost your energy, help you resist high-calorie temptations, and enhance your quality of sleep.

  • Drink plenty of water! Sip on sugar-free fluids throughout the day to help your body function at full capacity.
  • Ensure your protein intake is adequate. I recommend eating a gram of protein per pound of bodyweight.
  • Have a bedtime snack. Yes, you read that correctly. It is a myth that eating before bedtime causes you to gain body fat. In reality, when you are at rest, this is when your body needs calories to perform muscle repair to keep your body healthy! Choose low-carb, high protein options, like non-fat cottage cheese with berries, an egg white omelette, or a chocolate protein shake and a handful of nuts.
Julie Germaine is a Certified Fitness Expert & Prenatal Trainer, and a Certified Nutrition Specialist. She is also a new mother and a world-class fitness champion who has been featured in and contributed to numerous fitness magazines. Her virtual coaching program supports men and women to lose belly fat in 4 weeks with just 30 minute workouts! Reach out to her to book your free coaching call via her website, or at
Busy schedule workoutHome workoutsHomeworkoutHow to stay healthy while busyIm too busy to be healthyQuick and easy workoutWellness check in

1 comment

Alexander Leben

Alexander Leben

Thanks for the helpful tips

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