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.