How a little bit of exercise at home can improve your mood - GND Fitness

How a little bit of exercise at home can improve your mood

Garth Stivey

Fitness bands and happiness: How a little bit of exercise at home can improve your mood

It’s no secret that physical exercise increases your body’s production of endorphins, leading to feeling happier and more positive after a workout. But think of how many times you’ve felt tired or stressed after a hard day at work and decided not to go to the gym. It turns out you may have been doing yourself a double injustice. Studies have shown that it only takes about 15 minutes of exercise per day to increase your happiness. Out of 1440 minutes in the day, it’s really not that much to spare, is it?

We know that going to the gym requires getting changed, driving there and actually being around other people, and sometimes being in the gym is the last thing you want. That’s why improvements in fitness tubes, resistance bands and resistance band accessories are going to make it easier for you to meet your health and fitness goals, without leaving the house. Fitness tubes and resistance bands have been used for decades by industry professionals for a reason: they work. Resistance bands are so much easier to travel with and you can literally store them in your top drawer. Not to mention the hundreds, if not thousands of different exercises you can use them for.

3 resistance band exercises to strengthen your legs:

  1. Lying Leg Extension

This exercise targets the quads, but you will definitely feel it in the hamstrings and calves too. The most important part of this particular exercise is to use your thigh muscles to extend your leg until you feel those muscles contracting as your leg rises. It is very important not to extend your leg fully to the point that your knee locks as this can place undue stress on the knee, causing some pain and possible injury.

  1. Hip Adduction

Your hip abductors work as stabilisers for your pelvis and knees. It allows you to move your legs with force and explosiveness while protecting you from injury. Working your abductors is key to ensuring a balanced muscular system. Make sure that you secure the resistance band to your ankle and that you keep your leg straight for every rep.

  1. Lateral step

This exercise targets your hips and glutes. Wrap the resistance band around your shins and calves. Keeping your back straight, with your knees bent, sit back into a quarter squat position. Stay low and step your right foot laterally out to the right side, then step the left foot to follow. Walk five steps to the right, then five to the left.

The road to hitting your fitness goals starts in the kitchen

Alright, so we’ve cut down your drive to the gym and your best workouts are happening at home. It’s time now to take some extra time to really deconstruct and improve your diet where possible. Think about it this way: Eating healthy without exercise means you’re missing out on a big piece of the fitness pie and working out isn’t nearly as effective if the right foods aren’t a part of your diet. Working out and a good diet were made for each other. Let’s learn how to effectively combine both into a healthy diet and fitness routine.

Stay Away From Processed Fats. Think trans fats. That really yucky fat that oozes out of a lot of processed foods. These oils clog up the vascular system, making it difficult for the heart to pump enough oxygen-rich blood into muscles when you’re working out. They also increase your risk of heart disease and other heart and health related illnesses. Avoid them like the plague.

A healthy diet and a consistently high-intensity workout routine are the perfect combinations to help us look and feel our best. Combining these two pinnacles of fitness is the best way to get in shape and feel great.

Recipe idea:

Healthy Thai honey chilli Chicken Curry

Now this is a nice and easy, healthy recipe that shouldn’t take up much to make. Use any vegetables you like, but keep it simple; one or two vegetables, plus the basil and chicken, are all you need. If you like a bit of heat, the birdseye chilli can be added to, and likewise removed if you don’t like it hot.


1 tablespoon honey

1 tablespoon water

1 tablespoon fish sauce

1 tablespoon peanut oil

2 cloves of Garlic

1 finely diced birds-eye chilli

1 Red Capsicum

1 thinly sliced onion

A few sprigs of Thai Basil, roughly chopped

1 Tablespoon of fresh lime juice

2 tablespoons hoisin sauce


2 skinless chicken breasts cut into ¼ thick strips


How to Make It

Step 1

Combine the hoisin sauce, honey, 1 tablespoon of water, and the fish sauce in a small bowl. Now grab a whisk and lightly whip it until the honey dissolves.

Step 2

Heat a wok or large pan over high heat. Add the oil and swirl it around until it coats the pan. Add garlic and chilli and stir-fry for 30 seconds or until fragrant. Add chicken and stir-fry for 4 minutes. Add the capsicum and sliced onion, and stir-fry for 2 minutes. Add the hoisin mixture and bring it to a boil. Cook for 30 seconds or until the sauce slightly thickens. Stir in basil and juice. Serve immediately. Revel in your amazing abilities as a chef and enjoy a good dinner. You deserve it.

For more exercises, recipes and product information keep in tune with our blog updates. Feel free to share any of your own exercises for your fitness tubes or resistance bands or any of your favourite recipes!

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