Boost Your Home Fitness Routine & Your Immune System

March 18, 2020

Boost Your Home Fitness Routine & Your Immune System

The fitness industry offers an overwhelming number of choices when it comes to exercising at home - Virtual trainers, fitbits, online yoga classes, spotify playlists calibrated to the pace of your HIIT routine, and even squats while you cook. Believe me, if it's been imagined, it's been turned into some sort of program and sold back to you in a product or subscription. And that’s great! Whatever gets you into action and keeps you doing it consistently is a winner in my book. No judgement on those virtual reality jumping jacks. I promise ;)

But today we’re going back to basics. That’s right. There are days, whether you’re in your living room, on a small terrace trying to get a few seconds of peace and quiet for yourself, or you have your own sanctuary dedicated to exercise alone, that you only need your body and nothing more to get a good workout in. Staying fit and in tune with your body isn’t about fancy equipment and it's good to be reminded of that.

And while it’s completely understandable for you to have that dream body in the back of your mind when doing these workouts, we want to mention an even more important reason to remain active. Exercise is in correlation with the immune system, and physical activity is one of the healthiest, most effective ways to boost your immunity. Namely, epidemiological evidence suggests that frequent exercise may lower the chance of the development of chronic conditions, as well as viral and bacterial infections. Finally, a study conducted by J. P. Campbell highlights the role of physical activity in immune regulation and competency, especially when it comes to immune responses to viral and bacterial antigens.

Today, certified personal trainer, Martin Ebner of Ebylife demonstrates a few exercises that’ll get us fit and keep us active right in the comfort of our own homes. They involve nothing more than using our own body weight to get us there. And yes, they actually work if you’re consistent.

1. 30-second butt kicks
2. 30-second Knee highs

Pro-Tip: Do these with running shoes or on a mat surface rather than a hard floor and bare feet to take any excess pressure off your joints.

1. 10 Static lunges each side
2. 10 push-ups

Pro-tip: For lunges, don’t extend your lunge beyond a 90 degree angle. You should always be able to see your toes! For push-ups, feel free to modify by doing them from your knees or even on the edge of a surface above the ground. Slowly progress to a full push-up as pictured above in the video.

1. 10 Plank toe taps
2. 30 Second slide plank

Pro-tip: Toe-taps: make sure you do these on a mat where you have a surface that grips your hands and feet so you don’t slip. Remove socks if necessary. Side-plank: Be certain to squeeze your bum and abdomen as much as possible for maximum results and more balance.

1. 10 Lying Back Raises
2. 10 Boats

Pro-tip: Back raises: be certain to lift from lower back, not just at the shoulders, and keep eyesight on the mat. Don’t crack the neck. Boats: For an extra challenge finish your set of 10 by holding the boat position extended for a full 10 seconds before retracting.

How many rounds should I complete?

For first-timers or those who are not into consistent exercise, start with 2 rounds only and gradually work upwards. For those who are already active, treat this workout as an AMRAP
(As many rounds as possible) and see how many you can fit in during a 45 minute period.

What about my nutrition & hydration?

Keep a water bottle nearby so you can hydrate between sets or at the end of each round of exercises.

Add a scoop of soluble & unflavored Grass-Fed Collagen Peptides powder to your water bottle for a pre-workout energy boost and to help your muscles recover faster after exercise.

To keep your immune system at its best so you can keep on track with your home workouts, try our Vegan Omega-3 capsules, that contain a powerful dose of EPA & DHA in every capsule.

Detoxing & getting more active at the same time? The body’s master antioxidant, Liposomal Glutathione will support the health of your liver and detox every cell in your body.

Get moving and stay healthy anywhere.

Check out our full line of 100% premium nutrition & nutrients for an active & healthy lifestyle at any age.

Pasture-Raised Collagen Peptides
Collagen - Collagen Peptides 30 Individual Packets
Hydrolyzed Non-GMO Collagen
All-Natural Grass-Fed Collagen Peptides 300g
Vegan Omega-3
Premium Reduced Liposomal Glutathione (4oz) - The Body's Master Antioxidant


Invest in your health & save. Check out our Back To The Future Savings program & save up to 20% on your next order!

Article References:

  1. Campbell, J. P., & Turner, J. E. (2018). Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. Frontiers in immunology, 9, 648. https://doi.org/10.3389/fimmu.2018.00648




Also in Amandean Wellness Center

Are Collagen Supplements Diabetic Friendly?
Are Collagen Supplements Diabetic Friendly?

January 15, 2021

Everyone loves to talk about how protein supplements can fit into keto, paleo, gluten-free, and even pescatarian diets, but what about diabetics? Making the right nutritional choices and managing glucose levels is crucial for people with type 2 diabetes. All too often, diabetic diets focus on cutting things out rather than adding things in, making it extremely difficult to get adequate levels of protein and other nutrients. Forget sugary protein shakes and meal replacements, eat the foods your body needs with wholesome and high-quality collagen supplements!

Continue Reading

Getting Your Best Spin Class From Home
Getting Your Best Spin Class From Home

January 15, 2021

As a competitive weightlifter, I’m breaking an unwritten rule of the sport by even engaging in cardio activities. But, if there’s one thing this pandemic has taught me, and I’m sure many of us, it’s that desperate times call for desperate measures. Four months of a national lockdown (thanks Covid) no access to my barbell club, and no home exercise equipment certainly qualifies as desperate times in my life! So here I am, the unlikely spinner!

Continue Reading

Prebiotics vs Probiotics: Two Essential Factors for a Healthy Gut
Prebiotics vs Probiotics: Two Essential Factors for a Healthy Gut

January 12, 2021

The gut is at the center of a lot of health and wellness conversations right now. Between the research on the gut-brain connection and the health implications of refined foods, getting your gut health "right" has never been more important! Our gut microbiome is made of trillions of bacteria that are fed by the foods we eat and in turn feed our bodies' nutrients. As you can imagine, getting the right balance of healthy bacteria can be hard. That's where both prebiotics and probiotics come into play. In this blog, we'll dive into the key differences between these two "buzzy" supplements, their benefits, and whether or not you need both of them to maintain a healthy gut.

Continue Reading