Viewing entries tagged

Mighty March: A 31-Day Burpee Challenge

Mighty March: A 31-Day Burpee Challenge

"Fun" might not be the first word you'd attribute to burpees. Love 'em or hate 'em, just do them. You'll work your legs, arms, and core in the process. For the month of March, we challenge you to try our 31-Day Burpee challenge. You'll improve your stamina and get a full-body workout in the process.

Fabuary: A 28-Day Fitness Photo Challenge

Fabuary: A 28-Day Fitness Photo Challenge

February is about self-discovery. Join our 28-day fitness photo challenge! To get started, share this blog post with 2 friends. Follow the calendar every day, add #Fabuary to your captions on social media, and give us (@pumpup) a tag, too. To keep your mind and body active, make sure to do the daily exercise and reps after you share your photo. Turn this #Febuary into #Fabuary!

25 Days of Workout Dares: Your Fitness Advent Calendar

25 Days of Workout Dares: Your Fitness Advent Calendar

As delicious as chocolate may be, the days leading up to December 25th don't need to involve copious amounts of sugar. Dare to be active this holiday season. We put together a fitness advent calendar with 25 workout 'dares'. See if you can commit to our daily challenges - each day of the month will correspond to the number of reps you need to perform, or the duration of a particular exercise. While you're following our fitness advent calendar, be sure to use the #DaringDecember tag in all of your posts. This will help you to connect with other people around the world who are just as awesome as we think you are.

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.

#AliveJuly - 4 weeks of nutrition challenges

#AliveJuly - 4 weeks of nutrition challenges


Make nutrition your primary focus for the month of July. Live life in the present, live life in the fullest, and challenge yourself in new and exciting ways with #AliveJuly. To get you in the right mindset, we put together 4 complete weeks full of miniature nutrition challenges. Each day of the week has a different theme. You'll be challenging yourself creatively and you'll become more in tune with how your eating habits impact your overall wellbeing. Feel alive and well. Take the #AliveJuly challenge. Smoothie Sunday: New and exciting ways to spruce up your morning smoothies

Meal Prep Monday: Tips to make healthy meal preparation much easier for the rest of the week

Tasty Tuesday: Show off your culinary skills. Try your best to make healthy cooking a part of your lifestyle.

Willpower Wednesday: Give yourself permission to say 'no' to anything that doesn't serve you. Learn to eliminate or minimize your intake of salt, preservatives, and added sugar.

Try It Thursday: Try something new. Whether it's a new ingredient or a new way to eat, you'll push your boundaries.

Food Fact Friday: Learn more about yourself. Become more aware of your own eating habits and patterns. Identify what you're already doing well, and what you can improve upon.

Superfood Saturday: Some ingredients are nutrient-dense powerhouses. See if you can incorporate these superfoods into your diet at least once.

If you're participating in these nutrition challenges in July 2015, your starting date will be Sunday, July 5.

#AliveJuly 2015 4-week nutrition challenge and calendar by the PumpUp Blog

Check back on this page for more details about the nutrition challenges each week. We'll include weekly checklists, useful links, and more.  Use the #AliveJuly hashtag so that we can help you with the challenges! Link back to this page very easily by bookmarking

Sign up for weekly email reminders about the challenge

We'll send you checklists for every week of our #AliveJuly nutrition challenges, helpful resources, and a care-package of motivation straight to your inbox! Subscribe here.

AliveJuly - four weeks of nutrition challenges (week one) // The PumpUp Blog

Week 1

Smoothie Sunday: Prepare and freeze smoothie ingredients into small containers or freezer-safe Ziploc bags! You'll never have an excuse not to drink a smoothie ever again. Bananas, kiwi, pitted fruits, and berries tend to be your best. Here are some great smoothie recipes to get you started! Check out our guide to DIY smoothie packs here.

Meal Prep Monday: What's in your grocery cart? Healthy choices start with your groceries. Try to stay away from pre-packaged food and ingredients as much as possible in order to reduce your sodium intake! Here are some great tips for healthy grocery shopping.

Tasty Tuesday: Cook with whole grains (not to be mistaken for whole wheat). Incorporate whole grains into your any of your dishes today to complete the challenge. Here's our useful guide to whole grains.

Willpower Wednesday: Say 'no' to added sugar! You might feel a difference in your energy levels afterward. Opt for fruit when sugar cravings hit you, or make healthy Homemade desserts like these vegan coconut energy bliss balls: 400g pitted dates, 5 tbsp cold coffee, 5 tbsp water, 5 tbsp melted coconut oil, 125g almond flour, 53g shredded coconut, 7 tbsp cacao powder, splash of vanilla extract. Blend dates with liquid ingredients, add in rest of ingredients, roll into balls and roll them around in the coconut.

Try It Thursday: A few extra veggies won't hurt! Add an extra veggie to your plate and share about how you felt on PumpUp. Here are some awesome vegan recipes that you can use for your inspiration.

Food Fact Friday: Become aware of when you eat. It might help you to identify times of the day when mindless snacking gets the best of you. Write it all down and share about it on PumpUp to keep yourself accountable. Are your eating patterns consistent? Irregular?

Superfood Saturday: Oh, quinoa. Everybody talks about it. Tons of people cook with it. Eat some quinoa today to complete the Superfood Saturday challenge. Name one fun fact that you learned about quinoa on PumpUp!

AliveJuly - four weeks of nutrition challenges (week one) // The PumpUp Blog

Week 2

Smoothie Sunday: A little greens ain't never hurt nobody! Add leafy greens to your morning smoothie in order to complete the #AliveJuly challenge of the day. If you're impartial to the taste of kale, try a more neutral vegetable like spinach.

Meal Prep Monday - An organized fridge will make it much easier for you to whip up healthy meals together in an instant. Cleaning out your fridge will also help you to identify which items of food you don't need. This is your opportunity to get rid of pesky guilty pleasures.

Tasty Tuesday: Go lean or go home. Opt for white fish or lean meat. If you're a vegetarian, eat tons of beans, nuts, and seeds. Protein will keep you much fuller for longer!

Willpower Wednesday: Put the chips down: excess salt consumption can lead to hypertension and bloating. You may not realize it, but several common grocery items (like cereal) contain tons of sodium. Dance it out, shake your body like a salt shaker, but go easy on consuming the actual mineral itself.

Try It Thursday: Try a new ingredient in your repertoire of meals! Explore the abundance that the Earth has to offer. Whether it's a fruit that you've never tasted or a spice that you haven't cooked with, be adventurous with your culinary skills today.

Food Fact Friday: Track your fiber intake. Lots of insoluble fiber can lower your cholesterol and combat cardiovascular disease! Oats and whole grains are a great way to up your fiber intake.

Superfood Saturday: Packed with tons of cancer-combating antioxidants, blueberries make the perfect on-the-go snack. Keep a few blueberries handy in a container for your snack, or garnish one of your meals with a generous handful of them.

Week 3

Smoothie Sunday: Give your smoothie a boost! Today, we're using hemp hearts. All you'll need are 5-7 strawberries, 2 frozen bananas, 1 cup of frozen mixed berries, 1 tbsp hemp seeds, and 1 cup of water. Find more recipes and a video of this recipe here.

Meal Prep Monday: Never tried meal prepping before? Start today! Make tomorrow's breakfast. You won't have any excuse not to start your morning the right way. Overnight oats are always a great idea for this.

Tasty Tuesday: Do you have a secret healthy ingredient that makes all of your dishes extra special? Whether you sneak zucchini into your brownies or flax seed into your smoothies, share about an ingredient that you love to add to your meals!

Willpower Wednesday: Minimize your processed food intake today and see how it impacts your energy levels. Highly processed food tends to contain a lot of salt, sugar, trans fat, and extra preservatives to increase their shelf life. Just say no. If you're craving french fries, make your own sweet potato fries instead!

Try It Thursday: Try a new recipe and broaden your horizons in the realm of food preparation! There are tons of healthy recipes waiting to be discovered from other PumpUp members, including smoothies, healthy summer snacks, and even a healthy summer potluck recipe guide.

Food Fact Friday: How many servings of fruits and veggies do you eat in a day? Are you eating enough? Too little? Be conscious of this and share about it on PumpUp!

Superfood Saturday: Get creative with chia! No, you won't need to grow a furry little chia pet. But you will need to incorporate the protein-packed and fibre-filled superfood into your diet. Chia pudding is a great way to start.

Week 4

Smoothie Sunday- Make a smoothie bowl and tag your recipes with #TeamPumpUp. You'll consume your smoothies more slowly and have more time to savour it. Check out these awesome smoothie bowl recipes

Meal Prep Monday- Now that you have a pretty decent grasp around how meal prep works, try to prepare all of your meals for tomorrow ahead of time! You won't have an excuse to not eat healthy if your meals are already laid out for you.

Tasty Tuesday- Post a photo of your favourite healthy meal. Are you great at making a particular recipe? Share it on PumpUp! Is there a healthy meal you love to eat at your favourite restaurant? Share that too! Check out these awesome ideas:

Willpower Wednesday- Late night snacking can get the best of us. Close the kitchen after dinner and see how you feel the next day! Your metabolism is much more active at the beginning of the day, rather than late at night when you're more sedentary.

Try It Thursday - Fill 1/2 your plate with greens and eat more veggies today! These edamame recipes will certainly help you to get your green on.

#AliveJuly 2015 4-week nutrition challenge and calendar by the PumpUp Blog

Share about these nutrition challenges on Instagram and PumpUp with this square version of the calendar.

#ChallengeMe: PumpUp's June Fitness Challenges

#ChallengeMe: PumpUp's June Fitness Challenges


This is your summer. Own it, don't settle for less, just start. PumpUp and Coach Melissa Lepage (@coachmelissa) put together a series of daily mini fitness challenges for the entire month of June to help you focus on your health goals with laser-like precision. These challenges focus on different aspects of your wellbeing: from nutrition, to exercise, to sleep, to hydration. Every time you complete a challenge, you'll earn points that might earn you some PumpUp swag. Take the June 1 challenge for example: every time you finish 50 squats that day, you'll earn 50 points. Tally up your points each Saturday in June and share about them on PumpUp to be considered for some swag!

You in? Sign up for the #ChallengeMe email newsletter for daily reminders and tips!

What's more: participating in the challenge will get you $10 off of all items over $20 at RoniTaylorFit. Use the code: Pumpup10

#ChallengeMe Calendar PumpUp Blog

*Revised version of the original #ChallengeMe calendar

#ChallengeMe Week 1

Monday June 1 - 50 squats

Let's get down to business to defeat the buns...with squats. For every set of 50 bodyweight squats on June 1st, earn 50 points towards #ChallengeMe. Experiment with different types of squats if you can. Here are some awesome bodyweight squats that you can try for the challenge.

Tuesday June 2Healthy snack

Never let the munchies get the best of you. Snack smart by planning ahead! Do away with packaged snacks and instead opt for fruits, veggies, and nuts as your go-to ingredients to tide you over before the next meal. For every healthy snack idea that you share on June 2, earn 20 points. Here are some great ideas for healthy snacks.

Wednesday June 3 - Try your hand at pilates

If your workout was easy, it probably wasn't pilates. It's a system of strengthening and stretching exercises that engages your core, mobilizes your spine, and builds strength and flexibility. If you're already following a Blogilates challenge this June, you're off to a good start. You'll earn 25 points for every 15 minutes of pilates that you do on June 3. Here's a great resource that lists the best Blogilates videos for abs (20 minutes or less).

Thursday June 4Share your water intake of the day

It should be a natural instinct to drink enough water on a daily basis, but that isn't necessarily the case. Whether you guzzle water by the gallon or sip it slowly and surely, be aware of your water intake on June 4 and post about it on PumpUp to earn a total of 25 points for the day. Here are 5 great reasons to drink water.

Friday June 5 - Lunges

Lunge now, lunch later. Start off your day with a set (or two, or three) of lunges! Perform them with weights for an extra challenge. Bring the weights overhead to give a bonus burn to your core, shoulders, and traps. For every set of 12 lunges per leg, you'll earn 30 pts. Bored of basic lunges? Here are some creative lunge variations that you can try!

Saturday June 6 - Sweaty Selfie

Work hard and share a Sweaty Selfie on PumpUp after you finish doing an activity that you love. It should also be something that gets you real sweaty, real quick. You'll get 40 points for each sweaty selfie that you post on June 6 (from separate workouts), plus 20 points if you tally up the total number of points that you accumulated over the course of the first week.

#ChallengeMe Week 2

Sunday June 7 Plank Challenge

This time, you won't be walking the plank. Your body will serve as a plank to earn you points. For every 1 min of plank that you perform on June 7, you'll earn 45 pts towards #ChallengeMe. Be sure to post your plank time on PumpUp to be considered. Creative plank variations are all welcome!

Monday June 8- Abs

Get abs-olutely incredible abs today! It'll be the main focus of today's #ChallengeMe workout. For every 15 minutes of abs that you do today, you'll earn 50 points towards #ChallengeMe. Here are some Blogilates videos for abs to get you started, as well as an intense standing ab workout to help you take it to the next level.

Tuesday June 9Healthy Breakfast

Start your day the right way. Breakfast is a pretty egg-cellent idea. Share the recipe and photo of a healthy, non-packaged breakfast on June 9 to earn 20 points. Short on ideas? Try this Apple Chai Quinoa Porridge. Short on time? Try this 10 minute Tofu Scramble! If you feel like slurping a portion of your healthy breakfast instead, check out our smoothie library (you might be surprised with what you find!).

Wednesday June 10HIIT

HIIT us with your best shot and give your workout your all. For every 15 minutes of HIIT that you do on June 10, you'll earn 25 #ChallengeMe points. Get started with this 20 minute full-body HIIT workout or try your hand at these 7 fat-burning HIIT moves.

Thursday June 11 - Green Tea - Spend some quali-tea time with yourself and sip on a cup of green tea today to earn 25 #ChallengeMe points, because you're tea-riffic. Green tea may selectively increase fat burning and apparently helps regulate glucose levels, slowing the rise of blood sugar after eating. Here's a #tbt to some migh-tea matcha green tea recipes.

Friday June 12Crunches and V-Sits. You only need a few body weight moves to strengthen your core. Earn 30 #ChallengeMe points for every set of 25 crunches and 1 minute of V-sits.

Saturday June 13 - Best Advice. What's your best advice for living a healthy lifestyle? You are only confined by the walls you make for yourself. Challenge yourself daily and find joy in being healthy. Here are some of the best pieces of advice from other PumpUp members. You'll earn 45 points for sharing a PumpUp post with words of encouragement, and you'll earn 20 points after you share your total #ChallengeMe score for the week!

Sunday June 14 - Weights. What's your best advice for living a healthy lifestyle? You are only confined by the walls you make for yourself. Challenge yourself daily and find joy in being healthy. Here are some of the best pieces of advice from other PumpUp members. You'll earn 45 points for sharing a PumpUp post with words of encouragement, and you'll earn 20 points after you share your total #ChallengeMe score for the week!

#ChallengeMe Week 3

Monday, June 15 - Upper body. Remove "can't" from your vocabulary. Improve your posture and grow stronger every day. For every 15 mins of upper body exercises that you do today, you'll earn 50 #ChallengeMe points. Here's a great upper body workout that you can do with a partner!

Tuesday, June 16Healthy Lunch- You're probably eating your lunch on the go. Plan ahead and you'll make a plan to succeed. Pack a healthy lunch today to earn 20 #ChallengeMe points. What are your best tips for packing and planning out healthy meals? If you need some ideas, here are some light and lovely lunch ideas to help you through the week. Make this un-'beat'able beet salad if you're in a rush, or try these edamame recipes if you're looking to try something new!

Wednesday, June 17Cardio - Yes, we're putting you down for cardio. Do just 15 minutes to get your heart pumping! Simple body weight exercises can do the trick if you don't have a gym or if running and swimming isn't your thing.

Thursday, June 18Lemon Water- When life gives you lemons, drink lemon water. It can improve your digestive health and jump start your metabolism! Each glass can earn you 25 #ChallengeMe points today. Learn how lemon water can benefit you, and find our best lemon water recipe here.

Friday, June 19Jumping rope- We're jumpin' jumpin'. Grab a jumping rope and skip intensely for at least 5 minutes to earn 30 #ChallengeMe points. Whether you treat it as a mild warmup or a workout in itself, jump rope will help you burn tons of calories, fast. If you don't have a jumping rope, just mimic the same skipping motion with your arms and legs.

Saturday, June 20-Show lots of love to your #PumpUpFam. After you're done tallying the points you earned this week, share who your @PumpUp inspiration is in your caption. Each post that you dedicate to another PumpUp member will earn you 40 #ChallengeMe points

Sunday, June 21Biceps and triceps: Wanna show off on #FlexFriday in a major way? Do so by working on your biceps and triceps today. Every 15 minutes of bicep/tricep exercises will earn you 45 #ChallengeMe points!

#ChallengeMe Week 4

Monday, June 22Lower bodyThere's a reason why so many songs are being sung about our lower bodies. It's where most of our strength comes from.  Lower body exercises will enhance your performance in sports and various other compound movements. What's more, you'll improve your balance, stamina, and risk of injury. Squats are just the starting point. Here's a simple lower body workout that you need to do today.  Every 15 minutes of lower body exercise will earn you 50 points towards #ChallengeMe.

Tuesday, June 23Healthy Dinner: End your day the right way and make smart choices for dinner (after all, you won't be eating for another 8 hours...or more). An important part of having a healthy dinner comes with balancing out your day with a healthy breakfast and lunch.  Timing is key: don't eat too late, or you might overeat at night. Chew slowly and avoid fatty foods, as they're harder to digest and might disrupt your sleeping patterns. You'll earn 20 #ChallengeMe points for sharing a photo about your healthy dinner!  These almond recipes might spark some inspiration.

Wednesday, June 24Outdoor Workout: The sun is shining, the birds are chirping, and the great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you're outside. Your body will work harder to adapt to changes in terrain, and you'll enhance your mood and self esteem. For every 15 minutes that you spend exercising outdoors, you'll earn 25 #ChallengeMe points.

Thursday, June 25Smoothies- If you've been on PumpUp for awhile, you'll probably notice one thing. Above all else, smoothies are our favorite things ever. There is an untapped of wealth of smoothie recipes waiting to be discovered on PumpUp. Share a great and creative smoothie recipes to earn 25 #ChallengeMe points. Here are just a few ideas.

Friday, June 26- Push-ups: Drop down and give us 20 (no, really). Try to do 20 push-ups today to earn 20 #ChallengeMe points. Don't worry if you can't do 20 all in one go: spread it out throughout the day, and get better. Get stronger. The push-up is a classic no-equipment exercise that works most major muscle groups. Here are a few push-up variations that you can definitely look forward to trying.

Saturday, June 27Workout Outfit: Funnily enough, we attach symbolic meaning to our athletic clothing. When we feel confident in our workout clothes, we may become more motivated (and even excited) to exercise. You're allowed to feel good in your workout gear at any shape or size. Flaunt it today: share a picture of your favorite workout clothes to earn 45 #ChallengeMe points. Remember to share how many points you accumulated this week in order to be considered for some PumpUp Swag!

#ChallengeMe Week 5

Sunday, June 28- Try a new yoga pose: Often, the most difficult thing about  yoga is beginning it. It's a practice. Begin and get stronger. Try a new yoga pose today, share a photo about it on PumpUp, and earn 45 #ChallengeMe points for every yoga post that you make!

Monday, June 29- 50 jumping sumo squats: Work your legs with some wide legged squats! Do a small jump as you ascend from each squat. For every set of 50 jumping sumo squats that you do, you'll earn 50 points towards #ChallengeMe. Experiment with different types of squats if you can. Find some other awesome bodyweight squats that you can try for the challenge.

Tuesday, June 30Cheat Smart. It's the last day of our June Challenge! You deserve a treat for all of your hard work. Share your favorite healthy treat on PumpUp! You might be able to find some inspiration from our ultimate BBQ recipe guide and from these other posts. Why should you treat yo' self? It might lead to better results.

Have any questions or feedback? Let us know in the comments below! 

Cover photo courtesy of PumpUp member @randy_dizon

5 bodyweight squats you should be doing (or trying)

5 bodyweight squats you should be doing (or trying)

Let's get down to business to defeat the buns. You don't need a gym to get a full body workout. You might not even need equipment! Bodyweight squats achieve just that: it's a compound exercise that, when performed properly, exerts most major muscle groups. Here are 5 bodyweight squats that you should try today:
The deep squat
Deep bodyweight squats gif
When you’re treading in shallow water, your range of motion is fairly limited in comparison to when you’re swimming in deeper water. The same rings true for squats. By lowering your squat past your knees, you’ll be activating more muscles and burn more calories. Don’t sweat it: deep bodyweight squats won’t impact your knees any more than regular squats will. Weighted deep squats might even be more effective at increasing strength than parallel squats. Keep your weight in the heels and balls of your feet and make sure that your back isn’t overarched, ensuring that your knees don’t extend past your toes.
The prisoner squat
prisoner squats
Image via GymRa
Make your squats more challenging by placing your hands behind your head. Your body will work harder to stabilize itself throughout the movement, relying less on momentum and more on muscle control. The same rules apply: ground your feet, keep your knees in line with your ankles and maintain good posture throughout the movement.
The plié squat
plie squat blogilates gif
It’s high time to work your thighs. The plié squat specifically targets your quads, inner thighs, glutes, and hamstrings. Begin with your legs in a stance slightly wider than your shoulders and turn your feet about 45 degrees outward. Load the weight unto your heels and squat straight down, keeping your knees in line with your ankles. For an extra challenge, hold a weight in between your legs as you perform these bodyweight squats.
The jump squat
Jump squats cosmopolitan
Make sure you have good basic squat mechanics before you perform this plyometric move. Your knees shouldn't cave in and your chest should be higher than your hips. Lower down into a squat and jump vertically. When you land, decelerate so that you don’t put too much pressure on your joints. Make your landing slow and controlled and land through your heel. Use your arms to help propel yourself when you're starting out. Place them behind your head for an extra challenge. Clap your feet together while jumping to make the move more tricky.
The pistol squat
Pistol squat
While squats are challenging in themselves, pistol squats take difficult to an entirely different meaning. Gradual practice is necessary before you’ll be able to perform a full one-legged squat. When perfected, these bodyweight squats can help you to improve your strength, stability and balance. Keep your arms parallel to the floor, raise one leg with your foot flexed, and lower down slowly. Hold the position for a moment, then stand back up.
This article about bodyweight squats is part of a series of posts for #ChallengeMe: PumpUp's series of daily mini-challenges to keep you motivated. Check out the full challenge here. 

Challenge of the week : Walk more

Challenge of the week : Walk more


For a chance to win some PumpUp Swag from our March To Your Dream theme this week, we challenge you to walk more. Walk as many steps as you can this weekend. Track it on PumpUp, and tag your caption with #PumpUpSwag! The winner will be chosen on Monday.

How can I walk more this weekend?

Walking (or running, for that matter) really isn't for everybody. We still encourage you to get up and get moving; that's what March To Your Dream is about, after all!

  • Take the stairs instead of the escalator or elevator
  • If you're taking the car out, park further away from your desired destination
  • Plan to disembark public transit one or two stops earlier than you're used to; you'll benefit from the extra walk (and have more room to eat weekend brunch, obviously)
  • Instead of calling your friends over to watch a movie, do something active together instead
    • Indoor trampoline parks are a riot. More of a riot than Hot Tub Time Machine 2.
    • Weather permitting, go for a run! You don't have to be Usain Bolt. Dial down the pace so that you can chat and jog at the same time
    • Place yourself in an area where you know you'll walk a lot: malls, the zoo, museums, etc. are all locations where you'll definitely and deceptively walk more without it feeling like a chore

Good luck, PumpUp!

March to your dream

March to your dream


Throughout the entire month of March, we challenge you to exercise at least once a day. Share about it on the pumpupapp using the #MarchToYourDream hashtag. Be conscious of how you're increasing your daily movement and use these guidelines to help you track your activity on the app this month: How many hours you exercise each day, how many miles/kilometres you ran, how many times you exercised, etc so you can look back and see how much you accomplished this month.

We’ll be providing tips, small challenges, and recipes along the way! What’s your dream? We celebrate all kinds of goals. Join the PumpUp community so we can cheer you on!

Plank (26)





Wanna have your photo featured on the 8tracks homepage? From Feb 7-14, tag your awesome posts with #8tracksPUMP on PumpUp and Instagram for a chance to be the cover photo of a playlist exposed to millions of people. Tag your friends! Add a song you’d like to have in the playlist to your captions! Good luck ;)

You up for a squat challenge?


This is a post by PumpUp member @cicilovinthis

Social media is an incredibly powerful medium for motivation. I sat down one day and thought to myself, “How can I help motivate people like me? People who want to become healthier versions of themselves?”

This is how I came up with my social media challenge: one where everyone can help you reach your goal. It all starts with this picture. You post it to any social media site. Wait a couple days to ensure you get as much likes as possible.

Then you post a video to YouTube doing the amount of squats challenged. Also tag others in the video to do this challenge. This is a great way to test yourself and others. Make a community of support and motivation just like the pumpupapp community! 

I hope that this challenge is fulfilling for you, both physically and mentally.


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


Make 2015 the best year of your life! To help you start January off on a healthy foot we’re excited to introduce the #MyResolution photo-a-day challenge!

Each day this month, share a photo for the daily theme (see photo) and make sure to use the hashtag #MyResolution to have your photo entered in the challenge.

You can win #PumpUpSwag every day this month for participating - with a grand prize for those who complete the whole challenge!

Side bonus - include your personal resolution as a hashtag to connect with other like-minded members who are striving to achieve the same goal as you. We’re all in this together! 

Reblog this photo if you’re doing the challenge. Check out full descriptions of our January 2014 photo-a-day challenge down below.

Day 1: Set resolution - Create a post about your resolution or ultimate goal list for 2015. How will you achieve it? Are your goals specific and measurable? 

Day 2: In my fridge- Is your fridge neatly organized and full of wholesome food, or is it a jungle overflowing hidden science projects? We want to know what you’ll be eating this year to stay healthy!

Day 3: Plank- Plank it out anywhere and everywhere. Bonus points for taking a photo of a creative plank! Have you been tracking your plank progress? How long can  you hold it for?

Day 4: Workout buddy- Do you have a person who’s keeping you pumped up and accountable for the rest of the year? Tag and post a photo of you and your workout buddy doing your favourite exercise move together!

Day 5: Favourite quality- Who said that the new year always has to be about giving something up? Think about a quality you never want to change about yourself— what’s already working for you, what makes you happiest. Write it down on a piece of paper and share a photo of it!

Day 6: Transformation- Whether you’re at the very beginning, in the middle, or nearing the end of one of your goals, share a transformation photo! We love all ‘before’, ‘after’, and ‘during’ photos! Use this photo as a marker of your progress at the end of the month.

Day 7: Lunge- Lunge it out! Add a little jump when you switch between legs to make this a killer plyometric move! greatistteam has an awesome article about lunge variations that you can try for this photo challenge.

Day 8: Realistic goal - We’ve already set our ultimate resolutions, so what’s a realistic, short term goal that you want to accomplish this week? Whether it’s reaching new personal record, working up to a new yoga pose, or maxing out your mileage during a run, let us know if you have a very specific goal that you’d love to accomplish this week!

Day 9: Try a new ingredient- Cooking may be scary, but hey: Gordon Ramsay will (hopefully, never) be standing over your shoulder, critiquing about your culinary expertise. We dare you to incorporate a new ingredient in one of your meals today, and snap a photo about how you did it & felt about it. You may just surprise yourself!

Day 10: Tuck jump- The tuck jump is a fun and tricky plyometric move to capture in a photo. We’d love to see you try! Start in a standing position, knees slightly bent. Hold your hands in front of you at chest height, dip down into a quarter squat, and immediately explode upward as high as you can. Drive your knees toward your chest, attempting to touch them to the palms of your hands. Land softly!

Day 11: Obliques- Work those obliques! They’re stabilizing muscles that run along the sides of your abdomen! What’s your favourite move for your obliques?

Day 12: Inspiring quote- Write out or post a photo of a quote that motivates you all day, every day. Let it all out, PumpUp is a judgement-free, inspiration-friendly zone! How did you apply this to your day?

Day 13: Fave transformation- Repost a photo of your favourite transformation from somebody else, be they a PumpUp member or a friend/family member! Keep them pumped!

Day 14: Wall sit- Brace yourselves. Wall-sits are coming. Here’s how to do them. See how long you can do it for and share a photo of yourself performing the exercise! Bonus? Challenge somebody else to do a wall-sit with you and see who can hold it for longer!

Day 15: RewardWe’re almost halfway through the photo-challenge! Give yourself a pat on the back and treat yo’ self to a smart reward. Why are rewards important? They shape behaviour: your goals will become habits and they’ll help you to maintain a positive attitude. Share a photo of a tangible and meaningful way that you’re rewarding yourself today!

Day 16: Eat the rainbow- No, this isn’t an excuse to eat Skittles. “Eating the rainbow” is a simple and visual way of reminding us that a variety of fruits, vegetables, and colour in our diet will help us to attain our necessary vitamin and mineral intake.  It’s a good indicator (but not a be all and end all rule) for eating healthily in general, as certain colours of food indicate an abundance of specific nutrients. Make a healthy and colourful meal today and share a photo about it!

Day 17: Squat- When in doubt, squat it out! Share a photo of you performing an awesome squat variation, and see how many you can do with proper form in one go! Here’s a post with inspiration for different types of squats that you can do! 

Day 18: In my gym bag- It’s our most trusted companion on our busiest days, and essential for morning gym-goers. Packing a well-stocked gym bag is, well, an art. We wanna know what your essentials are!

Day 19: Keeps me on track- What are you using to track your progress and to measure what you’ve accomplished so far? Whether it’s a personal journal, sticky notes, or a mantra that repeat to yourself every morning, share a photo of something that’s keeping you on track to achieve your resolutions and goals!

Day 20: Workout gear- When we wear new workout gear or exercise in our favourite workout clothes, we kinda feel like Power Rangers (RIGHT? right). Post a photo of you in clothes that make you feel invincible, almost as if you have the eye of a tiger.   

Day 21: Triceps- Get jiggy with it by being arm jiggle-free! Show us a photo of your tricep progress, or of you doing a move that sculpts the muscle group in the back of your arms. 

Day 22: Food journal- Keep a journal to track whatever you ate or drank today, and either post a photo of your journal or share your reflections about it. This one simple act instantly increases your awareness about the quality and quantity of what you eat. It’ll also help to identify why you are eating, and whether you can cut down on triggers that lead to mindless munching. 

Day 23: Protein- On this Foodie Friday, share a photo of healthy protein that you incorporated into your meals! Nuts, legumes, lean meat that is low in saturated fat: anything! The world is your oyster.

Day 24: Yoga pose- Namaste, PumpUp! Share a photo of you doing your favourite pose, or of one that you’re excited to build up to. Which muscle groups did you work during your pose? 

Day 25: Smoothie- We’re smooth sailing today with wonderful smoothies that pack a healthy, nutrient-filled punch! What kind of smoothie did you drink or make today? Include the recipe! 

Day 26: Give advice- What’s the best piece of advice that you can give about leading a healthy and active lifestyle? Help your PumpUp fam out by sharing a photo with a tidbit of advice in the caption, and comment on any post from somebody asking for help! As Oscar Wilde was quoted saying, “The only thing to do with good advice is to pass it on. It is never any use to oneself.” 

Day 27: Progress- Progress is progress, no matter how small! Share a photo about any kind of progress you made between now and the first #TransformationTuesday photo we encouraged you to post this month. Congratulations on anything and everything that you’ve achieved so far!

Day 28: Stretch- Lest we forget to stretch! You’re almost at the finish line of the photo challenge, so stretch it out. Minimize the risk of injury by stretching often! Active warm-ups and consistent, stretch-abundant cool downs can help to increase your flexibility and range of motion. Do a killer workout, and stop, drop, and stretch after! 

Day 29: #TBT- Share a throwback photo of where you were one year ago, or a photo that captures a point in your life that reflects the very beginning of your health and wellness journey. What great changes have you made since then? 

Day 30: Flex- It’s time to flex those muscles and be proud of what you’ve accomplished! Show us a flex friday photo of you getting pumped in the place that you love the most. Why does it keep you motivated? 

Day 31: What’s next- You’re FINISHED the photo challenge! Let’s do the Y.M.C.A., the Macarena, the harlem shake. Let’s get pumped for the rest of the year and the rest of your life. What’s in store for you? 


PumpUp member mrshaldane went through an incredible transformation and is starting a 40 days of fitness and no sweets challenge! Reblog to keep her pumped, or if you feel like trying this with her! “Whenever I feel too tired and worn out, I remind myself that you can do anything for 30 minutes! Something is better than nothing.”


12 days of FITmas Challenge: Get Fit for the Holidays

On the first day of FITmas, PumpUp gave to me…a challenge!
PumpUp member Katie Evitts (@jatie) is hosting the “12 days of FITmas Challenge” starting Friday, December 12. She’ll post the daily challenge on PumpUp and Instagram (@katefit_) + a daily 20-30 min workout. Get fit for the holidays!

To participate, there are only 3 simple rules! 
1. Complete the daily workout.
2. Complete the daily challenge.
3. Post a photo each day of anything related to each day’s challenge & tag @katefit_ and #katefitmas 

We’d also love if you used the tags #TeamPumpUp and #SpreadPositivity ;)
You in? Reblog the challenge! We’ll be posting videos on Tumblr!


Are you doing a challenge this October? PumpUp’s @mirandahoffman520 is staying hydrated by doing #aquatober. We encourage you to post pics of how you’re staying hydrated this month using this hashtag. Infusing your water with berries, citrus fruits, and mint are amazing ways to do this!
Left photo cred: PumpUp’s polishblonde.


Hey everyone! Although we had a ton of great submissions for the ALS#icebucketchallenge, we have your winners and they are nina2909 on the left and thedaintyhunter on the right. Thanks to everyone who participated by raising awareness to ALS and remember it’s fun to complete this challenge but we encourage everyone to donate to the ALS Foundation. For all those thinking this is just a silly challenge it’s not and we have the numbers to back it up. The ALS foundation has raised $11.4 million dollars compared to $1.7 million last year in the time period of July 29th - August 16th, all thanks to the ALS #icebucketchallenge, and if you’ve completed the challenge you’re in good company, celebs like Taylor Swift, Justin Timberlake, and Oprah Winfrey have also taken part!


Not feeling challenged enough when working out alone might mean it’s time to try your hand at a group fitness class! Sign yourself up for a fitness bootcamp outside, maybe a running group, or a spin class! Getting active with others will have you challenging yourself to not only keep up, but to be better than the rest of the class!

PumpUp's 9 Fave Ab Exercises

It’s all about the abs today on the PumpUp blog. We all want the rock hard abs of Michelle Lewin and Zac Efron, but it takes work. A lot of work! On the PumpUp Blog we have our 9 favourite and doable ab exercises, so you can feel the burn like never before, and to sculpt that perfect 6 pack!


Like a lot of things in life, ab exercises are all about quality over quantity. You can do 1000 crunches a day, but if you are doing them in terrible form, you will see no benefit from these exercises. So slow down while you are doing these ab moves for a more effective workout that will take you one step closer to that washboard stomach.

1. Spiderman Plank Crunch:

Yep, the name doesn’t lie, this is taking a plank and a crunch to the whole next level, and that level is 6-pack city.


 How To Do It:

  • Start in a normal plank position with your forearms on the ground and your body perfectly straight.
  • Bring your right knee forward towards your right elbow, then return to the plank position.
  • Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for however many reps you want.

2. Bicycle Crunch:

Yes, we’ve probably all heard of, and even done bicycle crunches – so let’s just agree that yeah, it’s a simple name and a simple concept, but holy they work! Too easy for you? (Okay well you’re lucky), try holding the crunch position for 2 seconds to get a slower more concentrated movement.


How To Do It:

  • Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees.
  • Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee.

3. Leg Raises:

Again, another easy to get concept but leg raises are an amazing workout. To get the full effect of leg raises you need to keep your legs all the way flexed to your feet, and make sure you have control of your legs movement. To make it harder go slower and engage those abdominals by sucking your belly button to your spine!


How To Do It:

  • Lie flat on your back with your legs stretched out in front of you.
  • Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed and slowly raise your legs to the ceiling without bending them.
  • Slowly lower your legs to about an inch off the floor. Make sure you’re in control and you aren’t just flopping your legs back to the ground.
  • Slowly raise your legs back up to the ceiling.

4. Scissors:

Okay this one you have to do slow, try waiting 2 seconds before you switch legs. You’ll thank us for this one once you’ve tried it… remember washboard abs, washboard abs.


How To Do It:

  • With straight legs raise your right leg to the ceiling and lower your left leg until it’s about six inches off the floor.
  • Lift your head and shoulders off the floor (optional)
  • Switch legs, but make sure not to let that bottom foot touch the ground and keep those legs flexed all the way through! 

5. Crunchy Frog:

Thank you P90x for this amazing ab move that we kind of LOVE here at PumpUp, this totally engages your whole core, and you can even feel it working your legs!



How to Do It:

  • In a V-like sitting position, first wrap your legs with your arms.
  • Quickly open yourself up by moving your arms out to your sides and extending your legs out in front of you.
  • Bring them back in and repeat.

6. Frozen V-Sit:

“Let it go, let it go…” Is that frozen I hear? Yep, you’re right the FROZEN v-sit. This exercise will honestly have your body shaking, and when you start to shake try holding it for just a little more! The key here is keeping your spine and knees straight.


How To Do It:

  • Lay on the ground with your arms extended above your head and your knees straight.
  • Raise both your upper body and your lower body up into the air until your body looks like a V.
  • Sit like this until you can’t hold it any longer.

7. Mason Twist:

The Mason twist is a great ab exercise that you can amp up by adding in a weight to bring from side to side instead of just your hands!


How To Do It:

  • Sit down and bend your knees so you can place your feet flat on the floor, keep your abs pulled in, and your spine straight. Lean your upper body back around 45 degrees.
  • Raise your feet up until your lower legs are parallel to the floor.
  • Bend your elbows and clasp your hands together in front of your chest.
  • Twist your torso to the right side and try to bring your hands as close as you can to the floor. Move only your upper body and keep your abdominals engaged during the motion.
  • Twist over to the left side and bring your hands toward the floor and control the motion. Continue twisting from the right to the left.

8. Ab Roller

This exercise is great because the further out you roll out the more pressure it puts on your abs to stabilize your body, it’s a beauty!



How To Do It:

  • Kneel on the floor and grab an ab wheel (you can use a towel if you don’t have a wheel)
  • Slowly push the wheel forward and extend your body as far as you can without allowing your hips to drop. Then, use your abs to pull your body back to the start.

Oblique V-Up: 

Want to get those v-lines and tone up your obliques? This one is for you! Try doing at least 20 reps of this one to really engage your core! Make sure you are getting contact with your elbow to thigh and make sure you switch sides to get the other oblique working!  


How to Do It:

  • Lie on your left side, legs angled 45 degrees from your hips.
  • Rest your left arm on the floor and put your right hand behind your head.
  • Lift your straight legs off the floor, bringing your torso toward your legs.
  • Slowly return to start. That’s one rep. Do 15 to 25 reps on each side. 

Once you complete our 9 fave ab workouts, you can officially call yourself a PumpUp warrior! Do however many reps you feel works for you and make sure to take rests as you need them! Have an ABsolutely awesome day!