Can You Really Change Your Day in 17 Minutes?
Yes—this is the express, meditative movement reset I swear by—now in your pocket. No equipment, no space requirements, and no excuses!!
“Hold steady and allow yourself to bloom.”
♥️A Note from Me
Hi, I’m Jessica!
I write NP Fellow—a weekly functional medicine and mental health newsletter for people who want real, honest, and science-backed support.
Before I was a nurse practitioner, professional writer, and stock trader, I was an athlete. A serious one.
I spent my entire childhood and adolescence training to be an elite ice hockey player.
I played on boys’ travel teams, skated at 5:00 a.m. before school, ran track in the spring, and did off-ice training after practice.
Sometimes I trained before and after both sports—that’s how deep the discipline ran.
Two-a-days. HIIT. Roller hockey. Lifting. Sprint work.
But as the years passed and hockey faded from my life, I began craving a different kind of movement.
One that wasn’t about pushing harder—but about tuning in. Something grounding. Meditative. Regenerative.
That’s how the Express Mindful Workouts were born—short, simple, space-based workouts designed to be done anywhere, anytime…with no equipment, but your body, gravity, and 17 minutes of your focus.
Let’s dig in!
My yearly designed Halloween vibes playlist for 2025 is out on Spotify!!
🌀 Introducing: A Pocket Book of Express Mindful Workouts
This is one of my digital products that I haven’t talked about much…until now.
However, it’s become a cornerstone of my personal healing and daily movement practice—and I want you to know it’s available.
It’s a digital eBook with a series of short, but intentional workouts you can do wherever you are—your bedroom, your garage, your office, the airport, your backyard, a hotel room, or even a quiet corner of the hospital or workplace.
Each workout:
Takes only 17 minutes.
Requires no equipment.
Combines intentional proper form, meditative breath, and body awareness.
Can be repeated, stacked, or used as your only workout for the day.
Whether you’re a beginner just trying to move more or an experienced athlete who needs to reset your nervous system—this was made for you.
🙌An Express Mindful Workout Explained
🔍 Who This is For:
Anyone struggling to make time for exercise.
Busy professionals, shift workers, parents, caregivers, and kids.
People recovering from burnout or intense training phases.
Former athletes learning to slow down.
Anyone who wants to build strength, stillness, and self-trust.
These workouts are short, powerful, and honest.
You’ll breathe through discomfort, stay present, and finish what you start—even if it’s hard. Especially when it’s hard.
🧠Why Working Out is of The Upmost Importance:
Daily movement is absolutely essential to optimal health and longevity.
💪 An Express Mindful Workout Preview:
This is an example of Express mindful Workout #1 directly from the book. This is a 17-minute workout or exercise ritual that you can try immediately.
The mindful workout consists of 15 exercises performed for one minute each followed by a 2-minute burnout sesh, where each exercise is performed for 1 minute.
That completes the bodyweight-only, 17-minute express mindful workout.
If you can’t do a full minute, you could consider moderating with 30-60 seconds each.
For example, you could move 45 seconds, rest the last 15 seconds before moving to the next exercise.
Or, do 30 seconds on, 30 seconds off depending on your fitness level or how you’re feeling that day.
There’s no judgment here. It’s you vs. you.
Focus on your breathing and practicing proper form rather than speed and rep count.
There’s no rushing. You want to be fully aware of your breath and your body.
Your breath and proper form with each rep is what counts.
These workouts are about awareness, presence, proper posture, and precise form all while focusing on the breath.
A Deeper Look into How to Perform An Express Mindful Workout:
It’s literally only 17 minutes; it’ll be over before you know it!! You got this!!
💬 Real Talk from an NP Fellow Reader
“I used this on a layover in Denver, a night shift in the hospital, and when I was crying on my bathroom floor. It’s not just a workout, it’s a recalibration.” —Crystal R., NP Fellow founding subscriber & professional registered nurse
🎁 Gold Founding Members Get The Book FREE!!
If you’re already a Founding Member—The Pocket Workout eBook is my gift to you.
Thank you so much for supporting my work from the beginning, I truly appreciate you.
🤝Not A Gold Founding Member Yet?
You can upgrade here to join the inner circle and get the full eBook as a gift (plus all future digital products free!!).
Or, if you prefer to buy it on its own—it’s available right here on Etsy.
🚨 Reminder to Move, Everyday!
You don’t need a gym.
You don’t need a perfect morning.
You definitely don’t need to do any burpees. 😆
You just need your body, some space, gravity, and to get your body moving!
It’s only 17 minutes!! Literally in 17 minutes it’s all over!!
You can definitely do it. You just need to begin, TODAY!!
This isn’t about chasing a six-pack. It’s about returning to yourself.
🙌 Final Encouragement
You don’t have to push like you used to.
You don’t have to punish your body or be perfect.
You just have to show up for 17 minutes to focus on your breath, maintain proper form, and do your best during the workout.
That’s it. Literally.
That’s the work. That’s the pocket workout.
Thank you for reading this article.
Until next Sunday,
—Jessica
Your 2am friend who actually gets it
“Slowing down is how you ground yourself. It is how you reconnect with your peace and intuition. Slowing down helps you understand yourself and other people. Slowing down opens the door to deeper learning. It is how you reaffirm the way you want to show up in the world.” —Yung Pueblo
🪩 If this article resonated with you, consider Joining The Gold Tier of NP Fellow.
It’s where we go beyond inspiration and into integration—with practical tools, evidence-based insights, exclusive digital products, deeper conversations, and private reflections shared with the Join with Gold community to support you while you take extreme ownership, keep you grounded in your personal development and devoted to disciplined self-mastery, growth, and healing. Because healing isn’t just about what happened—It’s about what happens next.
🚨My new podcast NP Fellow Collective is now live on Spotify
Fresh Playlists Created by Yours Truly on Spotify🔊
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My infamous annual Halloween vibes playlist, don’t sleep!!🧙♀️
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MEDICAL DISCLAIMER
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Yes we can 💪🏼
Congrats Jess! You’re killin’ it!!!