Viewing entries tagged
2015

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What’s in store for you for the rest of the year? Reblog to let us know!

Naturally Kai's Tips for a Healthier 2015

THE meal prep, fitness, and motivation tips you’ll remember throughout the New Year

This is a post by PumpUp member naturallykai. With the motivation from the pumpupapp, she was able to reach her goal weight for her wedding! Check out her excellent YouTube channel.

I’m kicking off the year by discussing health and fitness.  Health and fitness are two areas of life that can be challenging for many, so I hope to inspire you to continue or start your very own fitness journey.

I meal prep at least two large bowls of fruit salad and mixed green salad each week to save time and make sure that I eat healthy. I demonstrate how to prepare them here:

I wouldn’t have been able to achieve my progress through meal prep alone. I elaborate upon these three tips for a healthier 2015 in the video below, and discuss how the PumpUp community helped me to achieve my goals:

  • Finding what works for you
  • Setting large and small fitness goals
  • Being more active

If you are starting or continuing a fitness journey, use the hashtag #gethealthy2015 to share your experiences!

Alright loves, I’ll chat with you soon :)

- @naturallykai

If you can turn your New Year’s resolution into a lifestyle, you're on the right track.

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This is a post by PumpUp member fitnessriss (@carissamarie2 on the pumpupapp).

New Year’s Resolutions, they are indeed a cast of hope with every New Year that comes; they bring people that extra motivation – “New year, new me.”

I see the promise that comes with a New Year’s Resolution, but I believe that a resolution is something you make permanent. We tend to make a resolution and fall back on it or we try for a while, then we forget, and come up with new resolutions that go through the same circle.

If you can turn your New Year’s resolution into a lifestyle, then you are on the right track. Most resolutions are directed towards health, fitness, and overall wellness – which are ideals that should last, because a healthy lifestyle is the right lifestyle. 

My resolution is to become fully vegan and keep bettering myself in yoga, meditation, reading, writing, and drawing; all of which I love and hope to commit myself to. Another resolution that is more personal for me is to look at myself with more admiration and only see beauty, instead of thinking negative thoughts about my body or my appearance.

Your resolution should be one that will help you to see more clearly. Your resolution should be something you’ve wanted to do all your life, if you’ve been telling yourself that you want to draw or play an instrument. Do it. Nothing and nobody can stop you from achieving exactly that. If it’s to lose 10 pounds, do so, but keep eating right and making those healthy decisions. If you say that you’re never going to drink again, that’s amazing, keep that dear to your heart, because it can only benefit you. School, work, family are all important aspects of life, but your happiness and accomplishing goals or changing your life for the better is even more important than anything.

If you’re not doing what you love, you’re not truly living. Set a resolution that is going to help you grow, open your mind, feel healthier, and soften your soul. If we keep our healthy resolutions it can branch off into something larger than life and inspire the next generations to do the same; little by little creating healthier lives everywhere.

My new job inspires me to reach my 2015 goals. Here's how you can reach your goals too

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PumpUp member and NPC Bikini Competitor @sandylieu is making major waves with her goals for 2015. She shares about her exciting new job and her best advice for healthy living. Check out her blog here. 

Even though January just started, I can’t help but feel that I need to DO MORE. The start of the month has been nothing but amazing and I’m ecstatic to announce that I’m now working with Nutrex Research, Inc. 

Best of all, I’m doing what I LOVE. I love teaching/educating. Believe it or not, I used to be a 3rd grade teacher. 

What do I actually do  for Nutrex? Simple: I run the West Coast (no big deal, right?).  I educate business owners, consumers and make sure supplement stores, gyms, etc. are stocked with Nutrex products. I also make sure supplement users understand what they are putting into their bodies. Everyone is different and just like food, one ingredient may work for you but may not work for the other. In order to determine that, I like to find out what your goals are first and from there I will find the right supplements for YOU. But of course, before I even recommend supplements, whole foods are ALWAYS always the way to go. You cannot lose weight by taking supplements. You lose weight by proper exercise and nutrition (whole foods). 

Supplements add further nutritional value to (supplement) the diet.

When I first started my fitness journey back in 2010, I had no clue what I was doing. But how did I learn?

Google and YouTube.

Internet essentially provides access to free education. Given that there are so many different articles and sources of information on the web, however, it’s hard to separate truth from fact. Here are my favourite blogs that have personally helped me throughout my journey: 

PumpUp

I love PumpUp’s blog because every blogger on this page is just like US. Normal human beings with a goal and a vision… a vision to be better.

My goal this year is to help you guys grow as a person and to be happy with the body you were given. With so many coaches/teams out there nowadays, and the competitive world growing, it gets overwhelming. I know. I’ve been there. I’ve made mistakes. But the key is to not let that drag you down.

Healthful Pursuit

Leanne is the sweetest person ever and comes up with the most amazing recipes! She’s been through it all and has a recipe for any type of food sensitivity.

The Skinny Confidential

A lifestyle blog. Pure FUN! Lauryn is so gorgeous and her writing style is unique. She makes you want to keep reading. You’ll see…

Sandy Lieu back

Appreciate every experience because this is how we grow. Find what makes you happy. If you want to eat that donut, do it. Just make sure you burn it off. How? Just…

Be Active.

sandy lieu nutrex

Find out what you physically like to do. I love aerial fitness, running, spinning, and throwing heavy weights around in the gym ;). You don’t have to be inside a gym to accomplish your goals. Hiking is amazing too! If you have a hard time looking for new activities use Yelp. I think I use yelp as much as I use Google.

My top 5 goals for 2015 are:

  1. Build my CutieBootyFit brand
  2. Start Vlogging
  3. Takeover the West Coast with Nutrex
  4. Turn IFBB Pro
  5. Travel Internationally

What are your goals?

Xo,

Sandy Lieu

How to Kick-start your Healthy Lifestyle

Post by PumpUp member @jennoshealth. Follow her journey on her fantastic blog!

A lot of people think that this whole “healthy thing” is too much of an effort and only for certain people. FALSE 

A healthy lifestyle is for everyone: regardless of age, weight, belief, height etc. It's never too early nor too late to start eating and living right.

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Get it…kick-start?
  1. Add, don’t take away. A lot of people think they need to cut out foods/drinks. It’s easier and realistic to add more nutritious foods than take away the bad ones. Try adding a fresh fruit to your dessert before totally cutting out the meal. It’s a lifestyle not a diet. 
  2. Ask questions. We’re human: we mess up and we don’t know everything. Therefore, we should thirst to know more about Health & Fitness. Your lifestyle change will be effective when it is informed because you know exactly what and why your doing what you do. To start, immerse yourself in YouTube videos and articles about healthy living.
  3. Set mini goals. You’re more likely to attain smaller goals than one end goal. When you accomplish a small goal you’ll feel more inspired to complete the next one and the next. This next stage in your life will more likely be a lifestyle change rather than a transient phase. Instead of telling yourself that you will “lose 15 pounds”, a more realistic goal would be Try go on each cardio machine in the gym for 15 minutes 3-4 times a week. Catch my drift? 
  4. When I lost all of my excuses I found all of my results. Motivation doesn’t last, determination does. You need to find time in that hectic schedule of yours, after all it is your health and you are responsible. No gym? No problem! You have all you need there are tons of free workouts eg. PumpUp out there. People didn’t post it for the good of their health, they did it to help you! 
I hope this comes in handy when you start that healthy lifestyle. It isn’t difficult at all, tons of people are doing it so why aren’t you? 

 Jenny

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I didn't achieve my New Year's Resolution last year, but I will this year. Here's why

In it to win it

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This is a post by Abigail B. (@shaudae on PumpUp). Follow her on Tumblr and on her Wordpress blog at Inspiration Served Daily

My New Year’s Resolution for 2014 was to get fit and be at my goal weight of 120 pounds by December 2014. As we all know by now, that didn’t work out as planned. My New Year’s Resolution for 2015 regarding being at my goal weight of 120 pounds has not changed but this time I will be at my goal weight by June 2015 and I will maintain it – watch me do it.

This is how I plan on accomplishing my New Year’s Resolution goal:

  • Working out - I will work out at least 4 times every week, listen to my personal trainer’s advice and stick to my diet regardless of how good fried chicken and rice and peas smells. (If you can’t tell, I’m Caribbean!)
  • Motivation - I will motivate myself every day to accomplish my goal. When I’m motivated I work harder and I feel more energized. I know that there will be days that I won’t feel like working out and I will want to eat a double whopper from Burger King. I have an amazing team of supporters, which includes family members, friends, my personal trainer and my 24 hour support team – my PumpUp family. Y’all are amazing!!
  • Delayed GratificationAs an extension of motivation, I will reward myself during my transformation process. I will not reward myself with food, but with a manicure or a pedicure or a complete spa day, I deserve it! 
  • I will be honest with myself – The truth is, we sometimes lie to ourselves. Ever had any of these thoughts: “Two slices of cheesecake won’t hurt”, “I should eat this ice cream – my body needs the calories”, “After my workout, I’m gonna be a couch potato and I need a small bag of potato chips to do that”? These are all lies. coaxing yourself to eat a bag of potato chips for 4 minutes, then spending 15 minutes working off the calories is not fun, I know this. I will be honest with myself regarding my limits, the fact is; I’m not advanced at this ‘gym life’ therefore my body needs time to adjust. Don’t try to do 4 sets of 20 ‘sit ups’ and you can’t do 3 sets of 16; everything in moderation!
  • I will also appreciate my transformation process – We work out and expect to see immediate results. This isn’t realistic. We gain weight over time. Therefore, the process to lose weight will not be done overnight.

I’m sure the process to keeping my New Year’s Resolution will be one filled with tears, excitement, pain, and happiness. I’m in it to win it!

- Abigail Brady

Your 3-step solution to making better New Year’s Resolutions [INFOGRAPHIC]

Your 3-step solution to making better New Year’s Resolutions [INFOGRAPHIC]

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New Year's Resolution Infographic and Statistics // PumpUp Blog

New year, new you? It isn’t easy, but you can achieve your 2015 goals for real. According to one study, 45% of Americans usually make resolutions for the New Year. Given that the U.S. population was just over 317 million at the start of the 2014 year, and that a dismal 8% are reported to successfully achieve their resolutions, this means a whopping 131 million Americans did not achieve their resolutions in 2014. Millions more around the world may have experienced this same failure rate.
Why do so many people make resolutions, while so few succeed? The pre-frontal cortex is an area of the brain responsible for controlling one’s will-power among other important functions, including abstract problem solving and short-term memory.
Asking the pre-frontal cortex to immediately adjust to a big, abstract, and daunting New Year’s resolution is like asking an untrained individual to perform Beyoncé’s choreography perfectly: it won’t work. Like a muscle, the pre-frontal cortex falters easily without proper training.  This means that smaller and attainable goals will be easier to accomplish than larger ones.
If you do these three steps when you’re making a resolution this year, you’ll have a greater chance of being successful.
  • Be specific.  Set tangible goals with concrete deadlines that you can gradually work up to. Rather than making a generalized goal to, for example, run more often this year, train for a race instead.
  • Make a schedule. Take time to create a plan and set mini-benchmarks for yourself. Reward yourself when you transcend tiny personal milestones along the way. Set aside specific days each week for your resolution, or sign up for something that already adheres to a schedule, such as a class. Don’t wait until you ‘have the time’ to work on your resolution.
  • Track your progress. Make gradual changes and don’t expect too much too soon. Patience is everything. Mobile apps such as PumpUp are an excellent way to log your progress while other like-minded people cheer you on. It’s important to have a support team to keep you accountable.

Sources
“New Years Resolution Statistics.” University of Scranton. Journal of Clinical Psychology via Statistic Brain (2014). Web.
“U.S. Population Clock.” United States Census Bureau (2014). Web.
Diamond, Dan. “Just 8% of People Achieve Their New Year’s Resolutions. Here’s How They Do It.” Forbes Magazine (2013). Web.
Lehrer, Jonah. “Blame it on the Brain.” Wall Street Journal (2009). Web.
Webley, Kayla. “Top 10 Commonly Broken New Year’s Resolutions.” TIME Magazine (2012). Web.
Widrich, Leo. “The Science of New Year’s Resolutions.” Buffer Social.(2013). Web.
Vanderkam, Laura. “7 Secrets from People Who Kept Their New Year’s Resolutions” Fast Company (2014). Web.
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2015 is my year

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Happy New Year PumpUp! Here’s to a happy and healthy 2015! Congrats on everything: any and all of the successes that you celebrated last year. We’re celebrating with you! We can feel it, 2015 will be YOUR year. How are you going to make it count? Thank you so much PumpUp member @surfysurfy for the awesome photo!