Week 29: My Health and Weight Loss Journey to Get Fit and Lose Weight!

7 Minute Workout App

Happy Sunday, Everyone and welcome to week 29 of my Health and Weight Loss Journey!

I have to admit, I've had a hard time either finding/making the time to workout or finding the energy to workout this last while. The injury I obtained back in April seems to have finally healed itself.. yay for that!

I decided to go back to an old discovery that I had used a few times and then abandoned. It's the 7 Minute Workout App. I decided since I'm having such a hard time with finding time and energy, how hard can 7 minutes be!? And, there is some science behind the workouts on the 7 Minute Workout App.

Initially, I started off with the 7 Minute Workout Classic workout, then I decided to try the 30-day challenge as the classic one seemed to be the same workout everyday which became boring to me. I know there is a science behind the workouts that they have developed but I just needed to change it up a bit. All the other workouts in the app are locked, so I assume that you have to pay for those. The Classic and 30-day Challenge are both free.

The 30-day challenge surprised me because it's actually a shorter workout than the 7-minute classic one. However, all of these workouts have the option for you to repeat the circuits. I read that it's recommended to do 3 sets of the classic circuit, but I've not had much time lately, so I've just been doing one circuit whether it was the Classic or the 30-day Challenge.

I figure that doing something is better than doing nothing, and I actually work up a bit of a sweat during the 7 Minute Workout and get a bit winded doing the 30 Day Challenge. When time and energy permits, I will do more reps of each circuit.

30 Day Challenge

The photo above is a screenshot from the 30 Day Challenge. Once you click on start from the 30 Day Challenge option the above screen pops up so you can choose your level. I opted for "Medium Plan 1."

7 Minute Workout App

Workouts For The Week:

Day 1- 0
Day 2- 0
Day 3- 0
Day 4- 7-minute workout app (I worked up a sweat!) #outofshape lol
Day 5- 7-minute workout app 30-day challenge- day 1 (1 circuit)
Day 6- 7-minute workout app 30 day challenge day 2 (1 circuit)
Day 7- 7-minute workout app 30 day challenge day 3 (1 circuit)

Weight: Down 1.5 lbs
Fat: Same

So maybe there's something to this! It's such a short workout that it's kind of hard to believe that I'd get any benefit, especially since I'm only doing 1 circuit so far, but I'm going to keep at it and see what transpires.

See you next week!

XO

Week 26: My Health and Weight Loss Journey to Get Fit and Lose Weight!

 

Welcome to week 26 of my Health and Weight Loss Journey! If you missed last weeks post, you can find it linked here. There are a bunch of links to some great yoga workouts on youtube in that post.

Last week I had decided to change up my diet. I decided that for now I was giving up on the whole counting my macros and trying to load up on protein thing. Instead, I decided that I would focus on mostly eating vegetables, fruits, healthy carbs, some protein, and healthy fats, of course. The only thing I really measure or try to consume small amounts of is carbs that are from grains or starches.

After 1.5 weeks of eating this way, I think it's starting to pay off. This week the scale went down to the lowest it's been so far on this journey, and I only exercised one day this week, which was today, after I had weighed myself!

I plan on keeping up with these changes to my diet and seeing if I continue to benefit. And, hopefully, next week I'll be able to squeeze in some more exercise.

🍓 🍌 🍅 🍏 

Here are my workouts for the week: 

Day 1- 

Day 2- 

Day 3- 

Day 4- 

Day 5-
Day 6- 

Day 7- 35-minute walk

Weigh in :

Weight: Down 1.5 lbs

Fat: No change

Hopefully next week I'll have more good news to report. See you then!

Week 25: My Health and Weight Loss Journey to Get Fit and Lose Weight!

Last week I said that I would switch from doing cardio, HIIT, and weights to just yoga as well as any walks that I squeeze in.  I wanted to do a test and see if this works for me as it had in the past.

I did only yoga this week. I also used YouTube as my source for videos, so if any of you want to try some of the videos I did, you don't even need the DVD, just YouTube!

I did pretty gentle yoga this week due to some back issues. If any of you have back issues, you may find some of these helpful. I also came across some great relaxing videos to help with stress and I found them great to do before bed. All videos that I did will be linked under the list of workouts that I did for the week.

I have also decided to abandon the macro counting in terms of eating., at least for now. In fact, I am changing the focus on my diet. I am not going to focus so much on protein as I had been. It doesn't mean that I may not revisit that at some point. What I have decided to do is to try and make my diet mostly vegetables and fruits with small amounts of healthy carbs, some protein, and try to eat more fermented foods. I have focused on low sugar for years now and I will never stop that. Low sugar doesn't mean NO sugar, I still eat small amounts of treats, especially the 70% dark chocolate squares from Costco! So yummy and healthy too. I know that my heart likes it too.

Here are my workouts for the week: (Links provided below for each workout)

Day 1- 

Day 2- 29-minute yoga for a healthy liver with Adrienne - YouTube

Day 3- 15-minute detox yoga - YouTube, 16-minute yoga for a strong back yoga - YouTube

Day 4- 47-minute yoga for back and hamstrings - YouTube

Day 5-
Day 6- 24-minute yoga to calm your nerves with Adrienne - YouTube (Great before bed!)

Day 7- 29-minute yoga for a healthy liver with Adrienne - YouTube

Weigh in :

Weight: Down .5 lbs

Fat: Down 1%

See you next week!

Week 24: My Health and Weight Loss Journey to Get Fit and Lose Weight!

Pedometer App

Welcome to week 24 of my Health and Weight Loss Journey! Here is a link to last weeks post if you'd like to check it out.

This wasn't a great week workout wise. I squeezed in a few workouts then was plagued by a nasty stomach bug for a few days which threw the rest of the week off. I did lose a couple of pounds but it's probably from eating just soup and crackers for 3 days! Not a good way to lose weight.

This coming week I am going to focus on just doing yoga as well as any walks I squeeze in. No HIIT, cardio, or weights this week, just yoga, and I'm going to see what the results are at the end of the week. I've mentioned this is previous posts but I'll mention it again for those who missed it. Years ago I was doing some fairly hardcore HIIT workouts every single day and I kept gaining weight and fat! So, I gave up and switched to just doing yoga, 30 minutes a day and I immediately started to lose weight and fat. So that must be what my body needed, and maybe it needs that again. I love yoga but I also want to tone up so badly that I keep going back to weights and HIIT. But, this week I'm going to go back to just the yoga and see what happens.

I'll also be trying to meet my protein goals at each meal which I've lowered from 40 to 30 grams. Hopefully, that will be more manageable.

Until next week, here is what I managed to do this week...

Here are my workouts for the week:

Day 1- 

Day 2- 

Day 3- 30 minute walk

Day 4- 34 minute walk

Day 5- 

Day 6- 

Day 7- 

Weigh in :

Weight: Down 2.0 pounds

Fat: Up 1%

See you next week!

Week 23: My Health and Weight Loss Journey to Get Fit and Lose Weight!

Welcome to week 23 of my Health and Weight Loss Journey!

Unfortunately, I don't have a lot to report this week.

Last week (linked here) I lost 2.5 pounds which I think was from counting my grams of protein at each meal and making sure that I met the 40 grams of protein that my macros recommended. I calculated my macros very easily on Jen Heward's website (linked here).

This week I kind fell out of the habit of counting my grams of protein at each meal, and 40 grams for each meal was kind of tough for me as I very rarely eat meat and I cannot wont eat soy because of my thyroid. I have since recalculated my macros and will now strive for 35 grams of protein at each meal and see how I do.

Starting tomorrow, I will start counting my grams of protein at each meal again and see if it helps with next weeks weigh in.

Here are the results for this week...

Here are my workouts for the week:

Day 1- 

Day 2- Tone Trouble Zones DVD: 10 min Butt and Thigh + 10 min Total Body

Day 3- 34 minute walk + 20 push ups+ 40 squats

Day 4-

Day 5- 

Day 6- 

Day 7- 

Weigh in :

Weight: Gained 2.5 lbs

Fat: Down 1%

Have a great weekend!

Week 20: My Health and Weight Loss Journey to Get Fit and Lose Weight!

I was bad again this week. Other than today, I didn't workout at all. This makes it 2 weeks in a row! I know I'm not the only one this happens to but I get rather disappointed with myself when I don't do at least some form of exercise.

This week, either I couldn't find the time or the energy.  I think the summer heat isn't helping but I shouldn't let that stop me. I could always stay indoors and do some yoga. And, sometimes I just feel unmotivated! But, I want to be here to motivate YOU & ME!

At times I wonder why I even bother to workout when I'm not losing any weight or seeing any great muscle gains. And, then I realize... even if I don't see weight loss, there are just too many benefits to exercise to stop, even if I don't see any benefits right away.

So, even though I felt super lazy and tired from the heat today, I forced myself to go for a walk. I'm getting back on the workout wagon. .At least, those are my intentions.

As Nike says "Just Do It!"

I am continuing with the Pedometer App (pictured below) to track my steps.

Workouts for the week:
Today-  48 minutes / 1.99 miles

Weigh in:
Weight: down .5 lbs
Fat: up 1%

Next week I'm going to share with you the things that I find are essential for walking and hiking safely, so stay tuned for that.

Hope to see you next week with more to report.

Have a great weekend!