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
Continue reading “Get in Shape For Summer – Home Workout Challenge”

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”

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?”

Weight loss journey: I battled depression and lost over 100 lbs

Trina has been part of the Progress Accountability Group and using the Progress app for about a year now. Her weight-loss journey is much more than that. It’s her life-changing story of regaining her mental and physical health. Fighting off depression and reinventing herself every year, Trina has managed to go from size 24 to 12.

Continue reading “Weight loss journey: I battled depression and lost over 100 lbs”

5 Killer At-Home Workouts for Wintertime Fitness

Effective workouts you can do from teh comfort ofyour own home when it's too cold to go outside!

Baby, it’s cold outside… and if you think I’m freezing my butt off exercising in THAT, you’re crazy.

I’d love to say that I’m one of those hardy types who can go for a run in freezing rain, or who doesn’t mind trudging off to the gym in the dark, but once the days start drawing in, my motivation to leave the house to exercise seems to get packed away along with my summer clothes, open toe sandals, and the BBQ equipment (until next year, my delicious meat-grilling friends). Continue reading “5 Killer At-Home Workouts for Wintertime Fitness”

What is the 7-Minute Workout?

What is the 7-Minute Workout? | theprogressapp.com/blog

“Lose belly fat with this weird old trick.”

“Shed 40 lbs in two weeks!”

“Work out for 7 minutes and keep burning fat for up to 72 hours!”

Yeah, right! How many times have we heard that before? Most of us are pretty sceptical when we’re presented with too-good-to-be-true quick fixes, so it came as a huge surprise when an article appeared in the New York Times citing scientific research behind just that: a workout that takes 7 minutes to complete and continues to burn fat for up to 72 hours afterwards. It didn’t take long for the 7-Minute Workout to become the hottest new craze in exercise.

So what’s the deal? And can 7 minutes of exercise really make a difference? Here’s our overview of the 7-Minute Workout. Continue reading “What is the 7-Minute Workout?”