Viewing entries tagged

Overcome Food Guilt With These 5 Tips

Overcome Food Guilt With These 5 Tips

It's hard to overcome cravings for food that is too sweet, salty, or fatty. Rather than giving up chocolate, fries, and (god forbid) pizza altogether, stop dealing with food guilt by having 'cheat meals' (or even 'cheat days'). Your cravings will be satisfied and you'll have more control over your appetite when you do eat more indulgent meals.

Often, when we begin to eat healthier, we develop a love-hate relationship with 'junk' food. Sometimes we binge on it and then, we feel guilty afterwards. It isn't worth living a life filled with food guilt.

Here's how to form a healthy relationship with food so that you can stop bingeing and start eating intuitively.

How Chanelle Overcame Binge Eating Disorder (BED)

How Chanelle Overcame Binge Eating Disorder (BED)

Chanelle struggled with Binge Eating Disorder (B.E.D.) to the point where it became destructive. She constantly dealt with a combination of disordered behaviours. "My typical week [consisted] of 4 days eating super clean (vegan, no sugar, only drinking water etc..) and 2 days binging on chips, cakes, pizza, coke, etc.," she explained. "Every time I ate "bad foods", I hated myself and went straight into fasting for the next 3-4 days to purge or 'detox'." On top of that, Chanelle exercised obsessively to counteract whatever she ate. Guilt about food consumed her. "I'd wake up at 5am in the morning to run and come back home after work to burn even more calories at the gym," she recalled. "My life was ruled around what I ate and burning calories. This was extremely stressful." 

4 Steps to Get Back On Track After Over-Indulgent Eating

4 Steps to Get Back On Track After Over-Indulgent Eating


It’s the weekend and your social schedule is packed. You’ve got a night out with friends on Friday, followed by a wedding Saturday afternoon, and then a birthday party to cap it all off on Sunday. Fun? Yes.

Eating healthy? Not so much.

Whether it’s an entire weekend of not-so-healthy eating choices, just one day, or even one really big meal (hello all-you-can-eat sushi!), there’s a good chance you’ll be looking to rebound afterwards.

Here are 4 steps to get back on track after over-indulgent eating so that you can help your body and mind recover. You'll be able to get back to eating and feeling the way you’d like.

1. Top Up With More Water

Drink more water (GIF) - Get back on track after over-eating // The PumpUp Blog


The thought of adding anything to your stomach might not be very appealing after a junk food binge, but drinking some water is the first step towards recovery.

Drinking water is crucial after over-eating for two reasons: First, it helps break down solid food. This enables your body to absorb more nutrients as food passes through your digestive tract.

Second, water helps prevent stomach bloating and constipation, which are likely the last things you want to experience after eating a big meal! Drinking even a little extra water will soften the solid food in your stomach and help speed up the digestive process.

2. Get Up, Get Moving

Full body workout gif // The PumpUp Blog


Although you might feel like parking yourself on the couch and binge-watching Netflix, one of the best things you can do after indulgent eating is to get up and get moving.

A little exercise will prevent a lethargic food hangover from setting in, plus it will give your metabolism a much-needed boost. Physical activity will help move excess blood sugar to your muscles where it will be used as energy instead of storing it as fat.

You don’t have to go out and run a marathon either. Try a simple workout routine in your living room, follow along with a workout video, or just go for a walk.

3. Prepare Your Next Healthy Meal

Eat a healthy meal (GIF) - Recover from over-eating // The PumpUp Blog


Who wants to look at food after an eating frenzy?

You don’t have to actually eat a healthy meal when you’re already feeling stuffed, but planning and even preparing something that’s light and healthy is very important.

Some people will skip a meal or two in an attempt to fast away their food remorse, but going without food for too long can set you up for more bad food choices.

Instead, chopping up some veggies, making a salad, or even just picking out a healthy recipe that you’ll prepare for your next meal is a good way to avoid hunger and food cravings in the near future.

While you might feel stuffed right now, that feeling won’t last too long. Have a healthy meal option ready to go.

4. Ask Yourself, “Why?”

Ask yourself why - steps to recover after overeating // The PumpUp Blog

There are lots of reasons why people overeat. What was your reason?

Was it social pressure? Were you using food to deal with stress? Or maybe you were out of groceries and settled for a tub of ice cream!

It’s important to understand why your eating fell off track so that you can avoid doing it in the future.

4 ways to stay on track after over-indulgent eating // the PumpUp Blog

Falling for food temptations can easily be avoided by setting up an accountability system with a friend, cleaning out all junk food from your kitchen, or batch-preparing healthy foods so that you always have something good on hand.

Keep in mind that an occasional indulgence is no big deal – It’s not worth dwelling on it or beating yourself up. Just be proactive in getting your body back on track so that you can feel well as quickly as possible.

Author Bio:

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. You can find free workouts and more of his weight-loss resources at

How Christine finally developed a positive relationship with food

How Christine finally developed a positive relationship with food

It was tough for Christine to come home after an entire year abroad in England—her whole diet was off track. "I think it was the worst lifestyle that I ever had," she recalled. "I wanted to enjoy myself. I was eating a lot of cake, chocolate, ice cream, burgers, and drinking soda, hot chocolate, and alcohol. Even if I was really happy at the time, I regretted my choices in the end." 

Why exercise isn't everything - Grace's PumpUp Success Story

Why exercise isn't everything - Grace's PumpUp Success Story


An ounce of discouragement can set anybody back further than they'd expect. "I've always been healthy and exercised regularly, but I went through a tough time before I joined PumpUp due to health problems," lamented PumpUp member @graciefit14. "This discouraged me a lot and took my mind away from what I loved the most, which was the gym." Though Grace maintained a gluten-free diet and alternated between either weight-lifting or yoga, she ended up bingeing on her food. Before PumpUp, Grace stood at her heaviest: 170 lbs. "I would work out 6 times a week for at least 2 hours, and I was still gaining weight," said Grace. One fateful afternoon in September 2014, Grace discovered the PumpUp community through an Instagram post. It hit her: she realized that she had no motivation to be healthier. "It was a sign," she insisted. "I instantly downloaded it and started to see how much motivation I could receive from real people. They weren't fitness models or part of another weight loss commercial. The people on PumpUp are real people in a community who are getting healthy together." 

Grace's PumpUp Success Story

Not only does Grace feel healthier since she joined the PumpUp community, she also feels more knowledgeable. "My lifestyle with PumpUp is much more fulfilling," she elaborated. "I eat healthy for at least 90% of my day, count my macros, and work out 4x a week. I've lost 15 lbs since I began my journey on the app." Though Grace decreased the frequency of her workouts, her attitude towards exercise is much more positive. "I actually want to go to the gym now that I only go 3-4 times a week, in comparison to the 6-7 times that I used to," she confirmed. "I feel healthier and I love gaining knowledge and support from all the other PumpUp members."

Grace dealt with high anxiety, had gallbladder removal surgery in October 2014, and has been overcoming chronic nausea for almost one year. "This affects me during strenuous workouts," she said solemnly. "I always tell myself to quit and go home, but if I finish my workout, it makes me feel stronger than I was before." Not only did support and encouragement from the PumpUp community motivate Grace to adopt healthier and more moderate eating habits, her surgery also impacted the composition of her diet. "It made me realize how to eat correctly," she explained. "I consume less fat and am unable to eat greasy food."

Grace's PumpUp Success Story

Grace urges those looking to live a healthy lifestyle to stop depending on the opinions of others. "I personally went through the struggle of trying to hide that I was eating healthy because others were constantly judging my decisions," she shared. "This especially happened when I would visit friends at college and didn’t want to drink or go out to McDonalds." Peer pressure caused grace to give in to eating junk food, and she felt awful afterwards. Because she wasn't surrounded by a positive environment of motivating people on the PumpUp community, she didn't feel safe to share about her health-related accomplishments. "Since I joined the PumpUp community, I feel proud to feed my body with good nutrients and the occasional chocolate bar," she said positively. "I even got my family to begin tracking their macros and cut back on their sodium and sugar intake."

Grace's Hopes for the Future

What I hope to accomplish while using Pump Up is to run a 10k and also inspire others to better themselves. I am currently studying to become a Registered Dietitian, but before I get my degree, I’m hoping to get my fitness nutrition certification and work in a gym. I look up to a woman named Amber Orton a lot! I began following her Instagram about 2 years ago and she tells the truth about the fitness industry. She eats unhealthy when she has cravings, and also informs others that the competition body isn’t sustainable over long periods of time. Some people think that people who compete have that body all year round but they get “soft” too and gain body fat. She also stresses a lot that everyone has different body structures and mechanical make ups. Not all exercises work for everyone, which is something I had to learn when I saw others improving more quickly than I was.

Grace's PumpUp Success Story

Grace's Routine

To stay healthy, I hired a trainer and do weightlifting with him 2 days a week. We do heavy days, then a cardio/ circuit day. He also helps me to keep a healthy diet and track my macros. I also do yoga once a day with at least 1 other day of lifting/ cardio mixed in there for a total of 4 days of exercise. I am a true believer that one should begin in the kitchen, then move onto the gym. You cannot get your dream body while eating bad foods. If you work out then eat pizza, there’s no point.

More about Grace

I am planning a trip to New Zealand for next winter. I plan to live on the South Island and travel for a month enjoying the beaches and mountains. I love the outdoors and am excited for this new adventure. May even end up moving there, who knows.

Grace's PumpUp Success Story

Keep Grace pumped! Cheer Grace on as she maintains her healthy habits! Have words of encouragement for Grace? Leave a note in the comments below!

You won't believe what Lisa endured throughout her fitness journey - PumpUp Success Stories

You won't believe what Lisa endured throughout her fitness journey - PumpUp Success Stories

 Lisa was a competitive gymnast who ate fast food every day, a long-distance runner who wasn't feeding her body with proper nutrients, and a springboard diver who ate anything and everything in sight. Lisa is a gymnastics coach and a nationally-qualified bikini competitor, placing 1st in both Novice and Open Divisions. Throughout her entire life, Lisa also struggled with an addiction that a very slight percentage of women in the United States deal with, let alone other body building competitors. Lisa is a compulsive overeater in recovery.
"It preoccupies my thoughts at all times: What can I eat next? When do I get to eat again? What if I run out of macros for the day? Saying no to food goes far beyond 'self-control'," she explained. "Even when my food is measured and prepped [...] I can't escape the compulsion to eat, no matter what plan or strict diet I'm on. After my bodybuilding competition, where I took home two first-place trophies, I was confident that I could tame the beast that had built up inside of me." That wasn't the case. One bite of food that didn't adhere to Lisa's meal plan ended up leading to a huge binge. "This binge brought up so many feelings of disappointment, anger, and guilt," she said dejectedly. "I thought I had enough "self control" to keep from binge eating. Heck, I went 5 months without cheating on my contest diet even once. What I'm slowly learning is that self control has nothing to do with it. I am not weak, I am strong. I have admitted to feeling powerless over food, and I'm ready to let it go."
 photo 1
As a former gymnast, Lisa always led a fairly active and healthy life. She admitted that taking care of her body didn't always rank as her highest priority. "I lifted weights a couple of times per week but rarely did cardio, and didn't have a problem stopping at the drive-through on the way to work," she recalled. "I convinced myself that it was okay because I worked out. My energy was low on most days, but I assumed that it was due to my busy schedule." 
10 months ago, Lisa joined the PumpUp community in search of a support system. "My [students] were very proud to tell me that they were working out on their spare time using PumpUp," she explained. "They seemed to be having fun creating workouts [on the app]. I was immediately interested and downloaded it. I love posting everyday: whether it be a picture of what I ate for breakfast or logging a workout that I completed. My body and health are now my top priority." Since she began to share her journey with the PumpUp community, Lisa's exercise and diet regimen has been more consistent than it has been in her entire life. "I plan on keeping it that way," she stated proudly.
 photo 2
After all of the hurdles and obstacles that Lisa bravely endured and overcame, she managed to pull herself back on track and hopes to inspire others on the PumpUp community to do the same."PumpUp has given me a reason to be more open and accepting! People are using this app for support and it really allows me to feel like I can be myself, as well as accept others for who they are on each step of their fitness journey," she gushed. "I don't feel judged or disrespected, and in return I want to use PumpUp to inspire people to be confident with who they are right now."
Hard work really does win, and months of training and preparation really allowed Lisa to shine after she won first place trophies at her competition, despite her compulsive eating disorder. "I know I'm not alone, and I will continue to recover one day at a time," she affirmed. "Today I feel free from the thoughts that seemed to run my life. I hope to inspire my fellow friends on PumpUp to keep pushing no matter what obstacles they face! My compulsive overeating is like a sleeping lion.  I hope to keep the lion at rest, and keep my goals in sight. Today is a new day, and for that I am thankful. Just for today, I will abstain  from compulsive overeating."
Lisa's Favourite Eats
"One of my favorite meals is my morning protein pancakes!  I blend spinach, oats, egg whites, and prime nutrition's Phytoform together to make delicious pancakes that taste like fruity pebbles! You can always substitute sweet potato instead of oats! I also enjoy making French toast out of rice cakes! Soak rice cakes in egg white batter (with cinnamon and stevia) then cook it just like French Toast!"
Lisa's Workouts
"I absolutely love weightlifting!  Lifting makes me feel strong, and in my opinion is the best workout anyone can do! I enjoy training back and shoulders! Pull-ups, leg lifts and shoulder presses are some of my favorite exercises. I lift 6 days a week and that is how I choose to stay active. I'm currently also doing cardio 6 days per week. I will taper off the cardio until it's at 2x per week now that my competition training is over."
photo 4
Lisa's Best Advice
"If you are looking to lead a more active life, you have to realize nobody is going to do it for you. You aren't going to want to workout everyday, you're going to want to choose a bag of chips over a piece of fruit. The reality of it is, you will need to make sacrifices. Sacrifice time each day to get to the gym, and sacrifice foods you know won't help you reach your goals! You have to install these habits and even then, it won't be easy.  I have been on one heck of a roller coaster ride with ups and downs of leading a healthy lifestyle. It doesn't come easy, but once you decide to change it will be the best decision of your life! Day in and day out, do it no matter what, until giving up isn't an option anymore! You have to rise above the doubt in your head. Making this a lifestyle will take time, so don't get discouraged when you have a setback. Take it one day at a time and you will do great things!"
Motivational Mantra
"You've got what it takes, but it's going to take all you've got!  This saying reminds me that even when I'm having a hard day that I'm not weak, I just have to give my all plus a little more."
photo 3
More about Lisa
"I coach springboard diving, and gymnastics. I was a competitive gymnast for 7 years. In 2013 I placed second in the state for springboard diving. I am a nationally qualified bikini competitor placing 1st in both novice and open.  I have a hairless cat named Baldwynne.  I'm studying to get my NASM personal training certification."
Keep Lisa pumped on the PumpUp app @fitlisa!
binge eating disorder

How Elizabeth overcame depression, binge eating, and learned to love herself - PumpUp 2014 Success Story

At this time last year, Elizabeth’s New Year’s resolution was the same as it always was: to lose weight. With the help of PumpUp, she accomplished so much more. “Ever since I can remember, I’ve had self worth issues,” she revealed. "I began to love the way I am, inside and out. I’ve lost 20 pounds and I’ve learned that the halfway point of becoming who you want to be begins with loving who you already are." Be inspired about how Elizabeth overcame bingeing and depression, transcended a weight loss plateau, and learned to love herself by joining the PumpUp community! Prior to her journey with PumpUp, Elizabeth’s struggles with binge eating made it difficult for her to lead a holistically healthy lifestyle. Any progress that might have been made through exercise stagnated due to her divisive relationship with food. “I worked out almost every day, but it was always the same kind of workout…it would barely make me sweat,” she recounted.  “I was so confused as to how I was gaining weight when I worked out every day.” Before PumpUp, Elizabeth would be overwhelmed by cravings and treated workouts as punishments for poor dietary decisions. “I would wake up, eat an unhealthy breakfast, be anxious for lunch, eat way too much food when I did eat lunch to the point of discomfort, come home to have a sugary snack, workout half-heartedly, then head home, eat dinner, and spend the rest of my night wishing I could be anyone but me,” she lamented. “I was miserable.”

This cycle of guilt and bingeing disintegrated after Elizabeth joined the PumpUp community. She’s been a beloved member for quite some time and understands how to live a healthy lifestyle through a different lens. “I learned that weight loss isn’t just about working out; it’s about everything all together—workouts, diet, and everyday activity,” she insisted. At first, Elizabeth turned to PumpUp purely as a source of inspiration. “I would read others’ success stories and I adopted a whole new outlook on how I should go about my weight loss journey,” Elizabeth confirmed. “PumpUp is the reason I actually be came a vegetarian—I look at PumpUp daily for new recipes and workouts to further my progress.” She only truly began to share about her journey with the community once she started to lose weight. “I felt that I should have had a little bit of progress before I started to motivate and encourage others,” Elizabeth shrugged. “Looking back, I can see that I wasn’t right. You can be at the very beginning of your journey and still inspire others. It’s all about attitude and perception.”


Elizabeth was diagnosed with depression one year ago, and this impacted her journey in ways that she could never have imagined. “When I was first diagnosed, I felt so completely lost,” she recounted. “I felt like I didn’t know who I was anymore. PumpUp was kind of how I began to find myself again. I would read blogs and stories all day long and realized that I had stopped crying.” At first, Elizabeth’s coping mechanism was to ignore her depression. “I never wanted to see my psychologist because I hated talking about my weight and how much I had grown to hate myself,” she recalled. “Slowly, I began to look at life with a different perspective. I would counteract every bad thought about myself with two good ones. Whenever I had a setback (such as having too much ice cream), I wouldn’t beat myself up about it—I would accept it and move on.” Elizabeth picks herself up and keeps moving forward, even when bad tides come crashing at the shores of her life. “There’s no point in wasting your life away by feeling sorry for yourself,” she insisted. “I found a lot of strength through my faith in God as well. It’s been quite the climb, but the view’s been worth it!”

After Elizabeth learned the importance of incorporating variety into her workout schedule, she transcended her weight loss plateau. She works out at least 4 days a week, alternating between yoga, tumbling, dance, running, and weight lifting. Although her food options are limited as a vegetarian, she goes about her lifestyle in a healthy way and makes sure that she eats more than just carbs. “I wake up, have an energizing breakfast (a smoothie, for instance), and go throughout the day happy and focused. I eat a light lunch—a salad or veggie sandwich—then relax when I get home,” she explained. “I work out, and after I eat my dinner I go to bed with a smile on my face. I’m proud of how far I’ve come and of who I am now.”  The  contrast between Elizabeth’s lifestyle prior to PumpUp and her current lifestyle is stark; it illustrates the extent of her successes, both mental and physical, since she became a member of the community.


All of this was achieved within the span of a little more than one year. Elizabeth’s advice for those looking to achieve their New Year’s resolutions with the help of PumpUp emphasizes the importance of perseverance. “First, do NOT obsess over your goals and constantly worry about them. Goals are something to be taken one step at a time. No need to stress,” she counseled. “Second, learn that setbacks will and are going to happen, and that’s perfectly okay. Failure is a part of success. Third, try something new. Most of the time, if you’re stuck in a rut, it’s because you’ve been doing the exact same things. Trying something new can be life-altering. Be it a new class at the gym, or focusing on a different part of your diet, the more you change and arrange, the better shot you have at pin-pointing what’s really holding you back along your journey to success.”

As Elizabeth continues along her journey with PumpUp, she hopes to maintain all of her hard work by remaining active and eating healthily. She intends to inspire others by demonstrating how anybody can reach their goals if they try hard enough. “It’s not impossible. I’ve not only decided to become vegetarian, but I’ve followed through with that decision. I’ve finally learned how to appreciate myself the way I am,” she said firmly. “By using PumpUp I’ve come to the realization that I’ll never be a model-esque girl with a thin body frame, and that is 100% okay because who I am now is more than enough.” Even if Elizabeth hadn’t lost the weight during her journey, she asserts that the halfway point of becoming who you want to be begins with loving who you already are. “If I could pick the hardest part of this entire journey, that would be it,” she stressed.


Biggest Motivation

“It is and has always been cheerleaders. As a cheerleader I know how rough it is to appreciate your body type. I’ve met so many cheerleaders who have beat anorexia, binge eating and depression. Professional cheerleaders have so much pressure on them to be perfectly skinny and athletic that it’s unreal. The girls who can take all that pressure and turn it into extreme focus for their dreams are so incredibly amazing to me.”

Favourite meals and drinks

“My absolute favorite drink is the newest low calorie Gatorade. It’s the type of drink that you can take with you to the gym and not worry about feeling weighed down. It gives you energy that will last throughout the day. My favorite meal is a special spaghetti with Morning-Star vegetarian meat. It has the most incredible taste without all the carbs. And my favorite snack is those plain string cheese sticks. It’s a great in-between meal snack to keep you full.”

Motivational saying

My favorite is a poem written by Erin Hanson called “You’re Not”:

"You are not your age,

Nor the size of clothes you wear,

You are not a weight,

Or the colour of your hair,

You are not your name,

Or the dimples in your cheeks,

You are all the books you read,

And all the words you speak,

You are your croaky morning voice,

And the smiles you try to hide,

You’re the sweetness in your laughter,

And every tear you’ve cried,

You’re the songs you sing so loudly,

When you know you’re all alone,

You’re the places that you’ve been to,

And the one that you call home,

You’re the things that you believe in,

And the people that you love,

You’re the photos in your bedroom,

And the future you dream of,

You’re made of so much beauty,

But it seems that you forgot,

When you decided that you’re defined,

By all the things that you’re not.”

Favourite Workout

“Tumbling. Whenever I tumble I love the feeling of adrenaline and I find it’s easier to be proud of myself after I finally hit a new skill. Tumbling is the best kind of workout to me. Half the time it doesn’t even feel like you’re working out. You get so caught up in the fun of it all. That’s what working out should always feel like. It doesn’t have to always be something you don’t want to do. Find something that’s a fun active activity for you and stick with it! The results will be rewarding, I promise!”


More about Elizabeth

“Something interesting about me is that I play guitar and ride horses. I find so much peace in these two things. I love having “me time.” Because you’re stuck with yourself, so you mine as well learn to love you!”

Find Elizabeth on the PumpUp app making her dreams come true @elizabethgillespie5 and follow her on Instagram @lizzie_53. 

How to stop binge eating


This is a post by PumpUp member @coachmelissa. Check out her website at 

What is binge eating?

Binge eating is a disorder characterized by compulsive eating that makes people feel out of control and powerless to stop. A binge eating episode can last for half an hour or on and off for a full day, and a binge eater eats without being able to stop or paying attention to what he’s eating, even if he stopped being full long ago. Binge eating can make you feel sick to your stomach, guilty, and like you’re spinning out of control.


It will take some time to break out of this bad habit. I don’t say this to discourage you, but to be realistic. You don’t develop disordered eating habits overnight, so you can’t expect to break them overnight either right? Be patient and consistent, I can promise you it WILL get better and you WILL be successful. Believe in yourself that you can change this bad behaviour by replacing it with a healthy habit that will turn to be a lifestyle.

If you want to know how to stop binge eating, follow these steps:

1) Don’t diet. This is not the answer to your problem.
There’s a good chance that a diet is what spiraled you into binge eating in the first place.  

The solution: You need to have healthy and well-balanced meals every day. Which means three meals + two snacks throughout your day with good carbs, proteins, fruits & veggies.

2) Never skip breakfast. No matter what. Breakfast is THE most important meal of your day. The reason is pretty simple; it gives you the energy and vitamins to start your day. Think of it like the fuel for your body. If you skip breakfast, you will find yourself eating way more during lunchtime than if you had your breakfast. Plus, if you are trying to lose weight, skipping breakfast won’t help you will gain weight.

The solution: You don’t have to eat the minute you hop out of bed. Give yourself some time. You can either, get up a bit earlier to make yourself a healthy breakfast or pack it with you when you leave your house and eat it once you get to school or the office. Another idea is to prepare the night before what your breakfast will be on the table. Smoothies are a great idea to start your day!

3) Reduce your stress level. This is one of the major causes of binge eating. Stress steals your happiness. You will need to learn how to reduce stress in your life.

The solution: Start exercising. Seriously. Exercising 3 to 6 times a week will not only reduce your stress but you’ll be more energetic, positive, alert, lose weight and much more. Heck! It’s the perfect remedy and it’s FREE!

4) Remove ALL temptations! Yes, you heard me! Cookies, chips, and sodas…they all have to go. Removing temptations in your house will help you stop binge eating and in your weight loss journey as well.

The solution: Clean your fridge and pantry. Get rid of all temptations that you think would damage your success. Bring in only healthy and smart choices! Tip: Before leaving the house for grocery shopping: have your grocery list already made, shop only in the fresh produce aisles nothing sealed or packaged.

5) Have  positive support. If you know you will need help in the beginning, you can ask your family members, spouse or me to help you in this journey. Being supported is so important for your success!

The solution: Don’t be ashamed to ask for help, remember you are not alone in this, ask people for help and support. I personally can help you by providing healthy meal plans, exercises, tips, motivation, etc…

I would love to help so you can break free of binge eating and live a healthy fulfilling life!

Today, make the decision to change this behaviour with a healthy lifestyle. Once you made the decision, make a commitment to yourself. Decision and commitment made, take action now. Start small. In your first week, start with one of the 5 tips above. Implement these tips weekly by changing your old habits on a daily basis. One step at a time, no rush, you will get there. Remember to be patient, believe and be kind to yourself. IMG_9252_2.JPG

Melissa Lepage

I restarted my weight-loss journey, and it wasn't easy

This is a post by PumpUp’s @toafitme. Follow her blog here.

Hi Pumpup family! I am Gerilyn, (@toafitme) and I would be sharing my weight loss journey with everyone here frequently!

2 years ago back in 2012, I reached 147 pounds after 3 months of non-stop bingeing and without any form of exercising. I was very unhealthy at that point of time and hence, I decided to try to lose weight. I would do cardio at least 4 times a week and tried my best to eat clean everyday. However, I was so focused on losing weight fast that I often ‘starved’ myself. On average, I only consumed around 600 calories a day. I lost around 18 pounds in 4 months.

After entering university last year, I stopped working out and began to eat normally again (3 meals a day) due to my busy schedule as a university student. As a result, I began gaining back all the weight I lost, and reached an all-time high of 149 pounds in around July 2014. All my previous efforts had gone to waste.


(left: 149 lbs; right: 138 lbs)

I could no longer fit into my clothes and often felt sad and dejected due to my body size and image. I even developed emotional bingeing on food due to insecurities and stress. My elder sister who often caught me bingeing unneccesarily would often reprimand me. I had always tried to start working out again but it always failed as I had little self-discipline.

Everything changed when I discovered PumpUp through the app store and began using the app more frequently a month ago (September 2014). Every user on the app is so encouraging and positive that makes me want to try and lead a healthier life again.

I pushed myself real hard to make an effort to exercise whenever I can, and tried to eat clean whenever possible. I became more active on PumupUp as well, using it to track my daily activities and my weight. This time, I am more than determined to reach my ultimate goal and will never give up.

I have lost around 9 lbs ever since and I am currently still trying my best to attain the body that I have always wanted.


Here are some of the workouts that I tried during these past 2 months:

  1. High intensity interval training for 20 minutes
  2. Long distance running (5km-6km)
  3. Simple Weight-lifting in gyms
  4. Workouts built using PumpUp

I still have around 25lbs to lose before I reached my goal weight and I also intend to tone up my body and build more muscles! There are definitely many more things to do and I am really excited about it.

Losing weight is definitely not an easy task and I myself often faced many obstacles or emotional problems as well. Follow me on my journey and I will be sharing with you about the challenges I faced and how I managed to overcome them. Having a healthy lifestyle is a choice and I chose it. Let’s all do this together!


Follow her blog here and keep Gerilyn pumped up @toafitme!