We all know that being healthy can improve the quality of our lives. Sometimes, we need a little bit of a push to get into the right mindset. This Ultimate Wellness Guide will help you to change your approach to health and fitness. You'll be able to maintain positive changes, regardless of what your circumstances are.

1. Say NO to the words “I can’t!”

Health and wellness guide say no to the words I can't Liam gif // The PumpUp Blog

Completely delete the idea that you cannot do what your goals demand of you. YES, YOU CAN! You are so much more than capable of smashing your goals and achieving your dreams, whether it is to lose weight, gain muscle or to just simply be active. Remember this quote: “All that the mind can conceive, the body can achieve.” Do not allow yourself to stand in the way of your true potential.

2. BE CONFIDENT! Embrace who YOU are

Ultimate wellness guide be confident embrace who you are zendaya gif // The PumpUp Blog

Love yourself enough to give yourself a break! The world is already cruel enough. Why be cruel to yourself? Embrace the beautiful person that you are. That's right, I said it. You're beautiful. Being confident doesn’t mean walking into a room and holding up your nose at everyone. It simply means that you're never going to compare yourself to anybody in the first place.

Be comfortable with who YOU ARE. All your features are owned by YOU. Comparing yourself to others is toxic. We are all unique. We are all different. Why compare gold to a ruby? I urge you to not pick yourself apart in an attempt to find ‘flaws.’ If you have stretch marks, those are simply soldier badge stripes that you earned throughout the course of your journey.  If you have dark circles under your eyes, you're incredibly luck to wake up with a natural smoky eye. Learn to LOVE you.

3. Surround yourself with only POSITIVITY

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There is nothing more important than having supportive people while you embark on this lifestyle change. If you have a friend who constantly belittles you, makes fun of you or simple brings negativity into your life, that person is not your friend. We must differentiate ‘positive influences’ in our lives from the negative ones to keep us on the right track.

Surround yourself with positive people who absolutely adore that you are getting stronger and healthier. Toxic situations that affect us mentally will also affect us physically. Never forget that.

4. RELEASE the shackles of past negativity

Haters gonna hate ultimate wellness guide gif Jared Leto // The PumpUp Blog

When you hold on to a painful past, you can never enjoy the joy within the present moment. You get stuck in the past and it is hard to move forward. I urge you to allow yourself to be free from past negativity. Break the chains that have weighed you down for so long. Life can be cruel, but we have to be strong and push through. Embrace the NOW and enjoy life in the present moment. Enjoy this journey that you are on and move forward as a happy, healthy YOU.

5. Challenge yourself to be a BETTER YOU

Challenge yourself gif benedict cumberbatch take a deep breath ultimate wellness guide // the PumpUp Blog

If you're fiercely competitive, I challenge you to challenge yourself. Yes! Be in a competition against yourself every day to be the best YOU that you possibly can be. If your plank time is 1 minute then work towards beating your own record. If you have difficulty doing any exercise… practice, practice, practice until you perfect it! If you have a short temper and you want to be a kinder person, find ways to work on that. It’s all about constant PROGRESS against the person you WERE, aiming for the better person that you want to BE.

6. BE A LEADER, not a follower

I'm in charge be a leader gif - The Ultimate Wellness Guide // The PumpUp Blog

We see celebrities promoting fitness products and all of their followers buy them, sometimes without knowing about potential side effects or risks. BE A LEADER! Remember that celebrities are endorsed and PAID to promote products on their social media. They may not even use the product or even like the product. It is all business and I urge you to do your RESEARCH on anything you are interested in before purchasing. It is always better to be safe than sorry.

7. Find your PEACE

Find your peace gif // The PumpUp Blog

On this journey to health and wellness, finding your peace is a must. What motivates you?Are you trying to set an example for your children? Are you working towards your dream body? Or are you simply trying to be comfortable in the skin that you are in? Use that motivation and channel it within you to find the peace to continue along your journey. It's important to have a peace of mind, especially if you suffer from anxiety.We all have different ways of finding and maintaining peace, whether it is praying, doing yoga, dancing, painting or doing something that you love. Just make sure that you have some down time to clear your head and focus on your goals.

8. DO NOT let STRESS overpower you

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Stress symptoms may be deteriorating your health, even though you might not realize it. You may wonder why you have that nagging headache, frequent insomnia or lower productivity at work. Stress may actually be the culprit. DO NOT let stress overpower you. It triggers so many illnesses— not only mentally, but physically and emotionally as well. From chest pains, muscle aches, headaches, insomnia and stomach pain to overrating, undereating, anxiety and irritability.  If you have to soak in a tub for 2 days to release stress, then you do so. The consequences of stress are definitely not worth it.

9. BE PROUD OF YOURSELF at every stage

Be proud of yourself ultimate wellness guide gif saved by the bell // The PumpUp Blog

Remember that the little steps that you make in this journey count just as much as the big steps. Hug yourself for all the progress that you make even if you are simply one pound lighter. That is a whole 3,500 calories that you smashed! Every step counts. Here are two lovely quotes for you:

“I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.” – Helen Keller

“Never be discouraged when you make progress no matter how slow or small. Only be wary (cautious) of standing still. If we are faithful in the small things, the big things will take care of themselves.” – John Mason

10. Think of FOOD as your BEST FRIEND

Food is your best friend gif // The PumpUp Blog

For too long food has been perceived as “The Enemy”. In reality, food is your best friend. Eat the RIGHT food. Don’t be afraid of food. It is packed with nutrients to keep all your body’s organs happy. Never eat less or starve yourself because you believe that food is the bad guy. IT’S NOT! It’s the mind’s conception that food = fat. In reality, fatty foods = fat. Not food in its entirety. Food is your bestie and should always be. Once you eat right and focus on your health, then you never have to worry about weight issues. Your body needs all those yummy vitamins and minerals to work at 100% efficiency. Don’t deprive yourself from that. Health should be your top priority.

This Ultimate Wellness Guide was written by PumpUp member and Trinidadian artist Tweetii. Learn more about her here.

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