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The Lower Body Water Pack Workout You Needed, Yesterday

The Lower Body Water Pack Workout You Needed, Yesterday

Thinking about forgoing the inevitable leg day? Think again. With a few household items, your home can become your gym, too. This innovative water pack workout by PumpUp member @ibsfl will have your legs burning all over. These compound movements will build herculean strength and power in your lower body. No need for a kettlebell or any fancy equipment. A water pack workout is perfect if you're getting fit on a budget.

No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body

No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body

Who says you need a gym or dumbbells to get fit? Create your own functional fitness station at home with this water bottle workout. PumpUp member @rachaelgervais filled up a gallon-sized jug with water to create some extra resistance. She used chairs as stand-ins for plyometric boxes. Get creative with what you already have!

This full-body paper towel workout changes everything

This full-body paper towel workout changes everything


It's okay if fancy resistance equipment isn't within your budget. Get creative and grab paper towels or dish rags instead! This full-body paper towel workout by PumpUp member @rachaelgervais can be done on any flat, smooth surface. It's reminiscent of popular TRX group training classes, but you don't need an expensive gym membership to perform the exercises.  With paper towels placed at the bottom of your feet and beneath your palms, simple workout moves become much more challenging. Try our full-body paper towel workout. You'll hardly need to spend a cent and you'll break a sweat! Full body workout with paper towels // The PumpUp Blog

Ab pikes to push-ups

full-body paper towel workout gif - Ab pikes // The PumpUp Blog

Begin with your body raised in a plank position. The paper towels should be positioned beneath your feet, toward your toes. Engage your abs and push your hips upward toward the ceiling, bringing your lower body toward your chest and keeping your legs straight. Slide your feet back into a raise plank position, then lower your body down towards the floor. Do a push-up, keeping your elbows pressed at the sides of your body. Repeat 12 times.

Push-ups with leg jacks

Plank leg jacks - Full-Body paper towel workout gif // The PumpUp Blog

Begin in a raised plank position, with the paper towels positioned at the ball of each foot. Lower your body straight down toward the floor. As you do so, slide both feet laterally and outward past the sides of your body. As you bring yourself back up to plank, push your arms straight up and slide both feet back to center. Repeat 12 times.

Mountain climbers to leg jacks

Mountain climbers - Full-Body Paper Towel Workout gif // The PumpUp Blog

Start in a raised plank and keep the paper towels at your feet. Drive one knee toward the opposite shoulder, sliding your foot as you go. Return to plank and immediately repeat with the other leg. Bring foot back to center and slide both legs outward, extending past the sides of your body. Repeat 12 times.

Paper towel push-ups

Paper towel push-up gif // PumpUp Blog

Keep the paper towels beneath the palms of your hands. Lower your body toward the ground and slide your hands out past the sides of your body, in a wide-grip push-up position. Promptly bring your body back up to a raised plank, sliding both arms back to center. Make sure to keep your spine straight throughout the entire movement. Legs remain stationary and together, extended straight behind you.

Loved this full-body paper towel workout? This modification is an inexpensive, yet effective way to make bodyweight exercises much more challenging. Do the moves slowly and with caution in order to avoid injury. Try any of these exercises today and let us know what you thought of them in the comments below!

5 DIY beauty hacks straight from your kitchen

5 DIY beauty hacks straight from your kitchen


Sunny weather and salty water bring tons of fun, but they can also damage your hair and skin. Even though healthy skin comes with having a healthy mind and body, you should still take extra care of it. Not only are these 5 DIY beauty hacks great for your skin and hair, but they're also made with 100% natural and easy to find ingredients.

  1. Coffee Grounds Face & Body Scrub: Coffee is used to wake us up when we're tired. When it comes to beauty, coffee works the same way. Why not use it in your routine? Coffee contains antioxidants and it also helps to get your blood circulation flowing. This is the reason why many anti-cellulite products have caffeine in it. Enough with the chit-chat. Here's what you need:
  • fresh coffee grounds (organic, if possible)
  • a bit of coconut oil

Mix both ingredients together and scrub all over your body in the shower, and on your face with round, circular motions. Be cautious and try to exfoliate your skin for once a week at max.

  1. Oats & Avocado Face Mask: From your breakfast to your bathroom, oats have many uses. This ingredient can soften your skin due to its anti-inflammatory properties. The healthy fats from the avocado in this recipe will keep your skin moisturized and smooth.
  • 1/2 avocado
  • 2 tablespoons of oats

Put the avocado and the oats into a blender and pulse till you get a creamy consistency. Apply mixture evenly onto your face and neck and leave it there for about 15 minutes. Refrigerate avocados in the fridge before you make the face mask for best results.

  1. Infused water for sunburns: Summer is all about lazy days at the pool, long walks on the beach, and sun-kissed skin. But when we focus too much on getting the “sunkissed” look, we get sunburns. If your skin is sensitive, the last thing you want to do is put chemicals on it! These ingredients below will help your skin to heal and hydrate in a natural way, without putting to many products on the affected area.
  • 1/2 Cool/frozen cucumber (you can also use cantaloupes)
  • ½ Liter of coconut water (you can also use regular water)
  • Mint leaves

Just put everything in a bottle with a spraying device, leave it in the fridge for a few hours, and then use it all over your body.

  1. Coconut oil as hair mask: Coconut oil has many many uses when it comes to beauty, but my favorite one is moisturizing the hair! A lot of people use about 1 tbsp of coconut oil as a day-to-day face mask, but I prefer to put it into my dry hair. First, I massage it (remember, the oil must be melted) on my scalp and comb it through to the ends of my hair, then I leave it there for about two hours. After, I wash my hair with water until the oil is rinsed out completely. It works even better if you put it on before bed and wash it out next morning. I only do this once a month, and it works fine for me!

  1. Green tea skin toner: Green tea is a must when it comes to beauty products. Just look at all the things you can buy with green tea in it! This ingredient helps oily skin, reduces the appearance of your pores, has anti-aging effects, and even has a bit of sun protection. You can use matcha powder to maximize results. Make a strong brew, put into an airtight container and apply it on your skin with cotton when you wake up and before bed.

What are your favorite homemade DIY beauty hacks? Give one or two of these beauty recipes a try and let us know how you liked them in the comments below!

These 5 DIY beauty hacks were shared by PumpUp member @veganizingme. Check out her blog and Instagram for more health and beauty inspiration.


The most mind-blowing smoothie hack ever : DIY Smoothie Packs

The most mind-blowing smoothie hack ever : DIY Smoothie Packs


Prep in the name of love. We mean it. Frozen smoothie packs will change your life. When you need to rush out the door faster than you can sing the entire length of Celine Dion's My Heart Will Go On, these smoothie packs will be a lifesaver. The last thing you want to do in the morning is to chop and peel oddly-shaped citrus fruits while you're half asleep. That's a health hazard. Reserve one day for smoothie prep: you'll have delicious and nutritious drinks for the rest of the week.

How to make DIY Smoothie Packs

Make sure that you mostly freeze produce in these bags. You'll be adding liquid, powders, nuts, and nut butters on the day that you decide to make the smoothies.

  1. Label freezer-safe plastic bags or Tupperware containers with smoothie ingredients and days of the week. Use permanent marker and masking tape to create simple labels.
  2. Chop ingredients up and portion them into your labelled bags.
  3. Store bags in freezer and blend on designated days of the week. If you need to add powders, seeds, water, or milk, add those in after you take the ingredients out of the freezer.

DIY Smoothie Packs - The best smoothie hack for busy mornings // the PumpUp Blog

Smoothie packs can be assembled in bulk. Think about the smoothies that you usually make on a weekly basis, portion out the produce ingredients, and label your bags or containers with whatever needs to be added to the smoothie afterward. Here are some great ideas for your smoothie inspiration.

DIY Smoothie Packs - The best smoothie hack for busy mornings // the PumpUp Blog

Let us know what your ideal smoothie pack would be in the comments below! Check out our #AliveJuly nutrition challenges here.  Cover photo via PumpUp member @rawincollege.

3 Homemade Skin Care Recipes for Dry Skin

3 Homemade Skin Care Recipes for Dry Skin


Dry skin can feel uncomfortable and irritating. If you’re tired of going through bottle after bottle of expensive remedies, give the following homemade recipes for dry skin a try. They’re sure to leave you feeling healthy, radiant, and budget-savvy!

Skin care recipes for dry skin

Recipes for Dry Skin | Oatmeal Moisturizer from the PumpUp Blog

Oatmeal Moisturizer

Oatmeal can provide fantastic relief from the irritation of dry skin and eczema, and turning it from a breakfast cereal into a world-class moisturizer is surprisingly easy. Here’s what you’ll need:

  • ¾ cup of coconut oil
  • ½ cup of oats
  • 5 drops of essential oil (lavender, frankincense, or thyme)
  • A small, lidded jar
  • Once you have all your ingredients ready, just follow these easy steps:
  1. Grind the oats in a food processor or coffee grinder
  2. Heat the coconut oil on the stove until it becomes completely liquified (this shouldn’t take long)
  3. Turn off the heat and mix the oats with the oil
  4. As the mixture thickens to a custard-like texture, pour it into a jar
  5. Once the cream has cooled completely, it’s ready to use! Simply apply as needed and feel the difference.


Image courtesy of Shutterstock

Cocoa Butter Moisturizer  

This easy little recipe only has three components, but it’s sure to make you feel like a million bucks. To make this handy moisturizer, stop by your local co-op or farmer’s market and pick up the following natural all-natural ingredients:

  • 1 block of cocoa butter
  • 1 jar of coconut oil
  • 1 bottle of almond oil

You’ll need approximately ½ cup of cocoa butter, ½ cup of coconut oil, and ¼ cup of almond oil, so measure out your ingredients and then complete these simple steps:

  1. Place your ingredients in a heat-proof bowl
  2. Set the bowl on the stove over a pot of simmering water
  3. Stir until completely melted
  4. Place the bowl in the fridge or freezer until the mixture solidifies
  5. Using a mixer, whip the mixture until it becomes light and fluffy
  6. Store in an airtight container

Now that your homemade body butter is ready to use, give it a try. If you like the results but would prefer a more scented variety, try adding an essential oil such as lavender to your next jar.

Recipes for dry skin : grapefruit moisturizer


Photo via PumpUp member @thewholetara .

Red Grapefruit Lotion  

If it’s sun, sea, and sand that are drying your skin out, try this great summery lotion. It’s all-natural, easy to make, and it smells great. You’ll need:

  • ½ cup of coconut oil (coconut oil is the common denominator in all the best home skin care recipes, so try and keep some on hand)
  • 2 tablespoons of shea butter
  • 2 drops of almond essential oil
  • 1 grapefruit (zest grapefruit before beginning)
  • 2 teaspoons of tapioca starch

Once your grapefruit is zested and you have all your ingredients measured and ready, simply implement the following steps:

  1. Place ingredients in a large mixing bowl
  2. Whip ingredients with a high-powered mixer on medium setting for approximately 30 seconds
  3. Turn mixer onto high and whip for approximately 4 more minutes
  4. Once mixture is light and fluffy, add tapioca starch and mix for 30 more seconds
  5. Transfer mixture into a airtight jar

This moisturizer can only be stored at room temperature for about a month, so don’t be afraid to apply generously!

While homemade recipes for dry skin are great you experience moderate to mild irrtation, if you have a more intense skin problem you may want to combine natural treatments with an over-the-counter remedy. If the above recipes don’t work perfectly for you, don’t be afraid to experiment. Inventing your own moisturizing butters is fun, easy, and great for your skin. As you get better at creating your remedies, you can even give them as birthday, mother’s day, and Christmas gifts.

About the author

Gwen Lewis is a writer and makeup artist based in Southern California. Because of her passion for beauty and health, she hopes to help others not just look great but feel great, whether through makeup or her writing. In her free time, she enjoy shopping and pick-up soccer games with her friends.

6 DIY fitness life hacks that will motivate you to be healthy

6 DIY fitness life hacks that will motivate you to be healthy


When the urge to DIY hits you, don't ignore it. Embrace it and channel it towards no-nonsense DIY fitness life hacks that will motivate you to purposefully orient your day around your health. Grab your mason jars, your sharpies, and your sticky notes, because Pinterest is a fountain brimming with ideas for your health and fitness inspiration.

Water bottles marked with time

Constantly feel parched throughout the day? Hydrate yourself the right way with JewelPie's neat water bottle project. All you'll need is a sharpie to mark the water or blender bottle with different hour intervals throughout the day. Create it so that you drink 200 ml portions of water every hour.

Penny for your thoughts

workout tip jar diy

Actually, make that more than a penny. Every time you work out, put a dollar in a jar and use that money to reward yourself with awesome workout clothes or put it towards the registration fees for a fun race!

(Image c/o Pinterest)

Ladder run


If you've ever taken a HIIT class, you both love and dread the ladder run. Try this cute little DIY project if you don't have downstairs neighbours in your house or apartment. (Image c/o craftybridge)

Sock it to 'em

It turns out that there is a use for your mismatched socks after all. We know that your dryer somehow, mysteriously sucks up your clothes into laundry oblivion and you're left with lonely, partnerless socks. Transform them into arm bands for your phone!

Battle ropes

You know those ropes at the gym that look like Spartan-worthy material? You can make 'em for yourself. All you'll need is some old fire hose, rope or twine (for the handle), and duct tape! Pretty simple for a pretty intense piece of workout equipment. (Image c/o crossfit4fire)

Workout jar

DIY fitness life hacks


Create quick workout cards that you can finish on any given day! Write out what you can, put 'em in a jar, and take one out when you need motivation to work out! Put little workout commands in Easter eggs for a fun and fit scavenger hunt. (Image c/o PumpUp member didibox)

What are clever DIY fitness life hacks that help you to stay motivated? Let us know in the comments below or share them on the PumpUp app on motivation monday!