Get in Shape For Summer – Home Workout Challenge

To help you reach your goals we’ve asked one of our friends and PTs, Alina Mihai, to prepare a full-body workout challenge for you. It covers most of the muscle groups and can be easily adapted for all difficulty levels, so we encourage you to give it a try.

If you’ve already got a workout routine, put this one aside for the days when you feel like something different.

Get your mat ready, prepare those weights, and fill-up that water bottle. Now check out the images for step by step guidance and the tips below for a perfect execution.

  1. Squat to Over Head (OH) press
  2. Reverse lunge to Knee Up (R ) & Repeat on left leg (L)
  3. Glute bridge (hip raises)
  4. Plank shoulder taps
  5. Hollow hold
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8 Home Workouts & Apps to Stay on Track this Spring

With more of us practicing social distancing, instead of checking out the news around the clock, take the time and do some things for yourself. We’ve got you covered with 8 home workouts and apps to stay on track towards your health & fitness goals.

First of all, it’s okay to feel whatever it is you are feeling. Even if it’s more difficult to focus on your journey. The anxiety these days isn’t silly at all. It’s just part of the process of coming to grips with a situation.

So be forgiving of yourself if you’re having an “adjustment reaction” and give yourself the time you need to find your new routine.

Find the Best Apps and Home Workouts

Excerise in the comfort of your own home with these effective workouts you can do in your living room

We believe that stressful times like these are precisely when people need wellness practices the most, so here’s a list of workouts or apps that can help:

  1. Down dog This one is for free now (until May) to help people deal with social isolation. They have yoga, HIIT, barre, and more!
  2. 30-day fitness workout at home. One of the best elements of the app is the gradual difficulty increase of each workout which helps keep the exercises challenging, but not impossible to do, and helps build up tolerance. 
  3. Leslie Fightmaster has a Youtube channel with hundreds of yoga routines for all levels, from short 10-minute videos to 1-hour classes.
  4. This Reddit thread has a lot of options, even a “Coronavirus Curfew Home Workout – 12 min session!” It doesn’t require any equipment and it’s scalable for all strength/ age/ability levels.
  5. Millionaire Hoy added a free extreme 35 minute 500 calorie 30 day home workout challenge on YouTube. Each day of this at home workout challenge features a new theme – including Tabata, HIIT, strength training, yoga, and cardio – with no equipment and equipment options.
  6. Tara Stiles yoga for fat burning without hating it 🙂
  7. Yoga with Adriane. She has a lot of specific sessions, for abs, legs, etc. and everyone loves her.
  8. Last but not least, check out Owen’s YT channel – he does free live training sessions and he leads by the power of example. At the age of 50 he gave up alcohol, lost 56 lbs, and tracked his weightloss journey with Progress. He also made a career change and became a personal trainer!

Add Gratitude to the Mix

Gratitude goes a long way

It’s such a simple thing to do and even more helpful for our overall mindset these days.

It helps our heart and one study has found that it helps with cardiovascular disease as well.

Practicing gratitude can be very simple:

  • Just make a daily note of the things in life that you’re grateful for.
  • What about writing down three things that you’re thankful for each day?
  • Be happy you’re healthy, your family is good or even the fact that today maybe you had a lovely breakfast on the balcony, enjoying the sun.

If you’re looking for more suggestions of apps & home workouts, check out our Top 10 health & fitness apps as well as this previous article with home workouts, or join us on Facebook in our Progress Accountability Group.

How do you manage to stay on track these days?

Top 10 Health & Fitness Apps You Need to Succeed In 2020

top 10 health & fitness iOS apps for a successful 2020

How many hours per day are you spending on your phone right now? If you’re anything like us it’s a lot! So why not take it from countless hours per month spent on social media and puzzle games, to some quality “me time”, improving your health and increasing your weight loss accountability. YES, we do believe “there’s an app for everything,” especially for health & fitness.

So here’s our list of the best weight-loss apps for iOS, whether we’re talking about fitness & workouts, diet, calories, or tracking your journey.

1. Fitbit: All-in-one Wearable & App

One way to shed pounds is by keeping track of your exercise habits with a wearable activity tracker.

Continue reading “Top 10 Health & Fitness Apps You Need to Succeed In 2020”

BJ dropped 44lbs in 8 weeks to be more in shape for his 9 kids

BJ before and after losing 44 lbs

At 44 years old, BJ decided to improve his life and be there for his family for as long as he possibly can. He started by fasting, cutting sugar and sodas, and exercising – and he lost over 44 lbs in just 8 weeks. 

  • Where do you live? USA, Blackfoot Idaho
  • What do you do for work/career? Counselor for an adolescent unit of a psychiatric hospital
  • Anything else you’d like to share? I’m 44 yo and married for the 2nd time. Between my wife and I, we have 9 kids, so we stay pretty busy that way.

Tell us about your lifestyle before you decided to make a change

I guess I could say about myself that I’m a yo-yo dieter, as my weight has always been an issue, throughout my whole life. I’ll lose weight through a diet and then I’ll gain again. On the good side, I’ve always been the type that exercised. 

At one point I admit I might have thought I could even exercise my way out of poor nutrition. 

But once I hit my 40s that no longer worked. I also had a surgery a few years ago that really slowed me down and after that, I gained even more weight.

I guess the starting point was after I went on a little trip to Yellowstone National Park, a while back. I remember when I got back I weighed. 

326 lbs. Most I had ever weighed. 

Continue reading “BJ dropped 44lbs in 8 weeks to be more in shape for his 9 kids”

14 Tips for a Healthier Thanksgiving

Photo of a thanks giving table

(Last Updated On: November 26, 2019)

Perfect roast turkey, cornbread, mashed potatoes, pumpkin pie 🤤… It’s absolutely normal to want to enjoy Thanksgiving dinner with our loved ones, but it can lead to negative or conflicting feelings for those of us on a weight loss journey.

You definitely shouldn’t miss out on important traditions or feel deprived, but it can be really helpful to consider the potential challenges ahead of time and make a plan for the big day.

Think about it a few days ahead. Is it better for you to make a light, alternative version to the dinner? Would your family enjoy some little adjustments to the traditional recipes? Or are you going to make a deal with yourself that enjoying a big Thanksgiving meal doesn’t mean your diet is broken forever?

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What about a NEAT way to boost your fat loss?

4 ways to boost your fat loss with NEAT

You probably know the basic idea of losing weight: eat less & exercise more. At the beginning of your weight loss journey, you will find that the weight will come off quickly. But then your weight loss might stall even though you are still eating healthy and hitting the gym 3-5 times a week. How to overcome it? The answer might be NEAT. 

NEAT stands for Non-Exercise Activity Thermogenesis.

This is a fancy, scientific name for the movement you do when you’re not exercising. Think of everyday stuff you do while living your life, like walking, fidgeting, typing, and cleaning. That is NEAT.

While these activities might seem inconsequential, they burn calories that add up quickly. And those burned calories can make a big difference in your quest to lose weight. 

You must burn an extra 3500 calories in a week to lose one pound of fat.

Continue reading “What about a NEAT way to boost your fat loss?”

One year change: I gave up alcohol and lost 56 lbs

Owen gave up alcohol completely and lost 56 lbs in one year

Having that trigger moment to get you back on track and take control over your life doesn’t happen to everyone. At the age of 50, Owen kicked a 34-year-old booze habit, lost 56 lbs (from 203lbs to 147lbs), and even made a career change.

  • Where are you from? The UK.
  • What do you do for work/career? I used to be in IT and have switched to Health and Wellbeing.
  • What are your hobbies or interests? FITNESS !!

Tell us about your lifestyle before you decided to make a change

I was always someone who would often have too many drinks and this came of course with the usual overweight. I thought I was just doing the same as everyone else, but I was really pushing that bit further and having more drinks than others. I was always the one who wanted to stay later and have that 2nd, 3rd, 4th bottle! 

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From Mom-Mode to Healthy Sherry: 46 lbs weight-loss in 18 weeks

46 lbs in 18 weeks

At 31 years old, Sherry, one of the members of our Progress Accountability Group and an amazing single mom of four kids, switched from full-on “Mom Mode” to “Healthy Sherry”, losing over 21 kg (46lbs) in just 18 weeks. And that’s just the beginning.

  • Where are you from? Originally from Australia
  • What do you do for work/career? Working from home – computer work (so a lot of sitting)
  • What are your hobbies or interests? Knitting and needlework (again a lot of sitting)

Tell us about your lifestyle before you decided to make a change

I guess my story is a pretty common one.. at least for many moms. I was in “Mom Mode” for the last couple of years…

This basically meant my only focus was doing as much as I could for the kids. I was a single mother of four kids for fours years, so it was all about getting all of them on their feet, focusing entirely on their evolvement. 

Nowhere in this Mom Mode mindset was there room for me and for what I would have wanted for myself.

Continue reading “From Mom-Mode to Healthy Sherry: 46 lbs weight-loss in 18 weeks”

Trouble keeping on track with your weight-loss journey? What about a buddy to go with that?

An accountability buddy can help you succeed in your weight-loss journey

If you struggle staying on plan sometimes then an accountability buddy could be just what you need. In this article we’ll cover the who, why, when and where of finding someone to help you stay on track during your weight-loss journey.

They are not a colleague, nor necessarily a lifelong friend (although they may turn into one), they are the friend and guardian of your weight-loss journey.

It could possibly be even the best decision you’ll ever make for your weight-loss journey.

Continue reading “Trouble keeping on track with your weight-loss journey? What about a buddy to go with that?”

Over 3800 people have hit their weight-loss target with Progress

Lewis Smith - founder & developer of The Progress App - weight-loss tracking app

Can a weight loss journey change a life? We think it can and in more than one way. Lewis Smith, the owner & developer of Progress has learned this on his own, so we wanted to share with you his story and the story of Progress. A full profile on weight loss, diet and how to turn a goal into a new way of life, while also promoting a healthier lifestyle.

Continue reading “Over 3800 people have hit their weight-loss target with Progress”