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7 Simple Fitness Habits to Do Everyday

7 Simple Fitness Habits to Do Everyday

The easiest thing in the world is to let yourself get out of shape, eat all the wrong foods, and not get the exercise you need. But, unfortunately, that is a guaranteed way to feel terrible every day. There is another path you can take: the path to fitness.  It’s one that will make you feel fantastic. But this path requires a few sacrifices and hard work to make it happen. All you need is a little motivation to get started.

Creamy Raw Peanut Butter Pie

Creamy Raw Peanut Butter Pie


One of the first ‘clean’ dessert recipes I ever tried was something similar to this raw peanut butter pie. After one bite, I was completely hooked. I tried that first pie over a year ago. Recently, I decided that I’d make my own version of it. This raw peanut butter pie has way fewer ingredients than the original recipe, but it’s equally as delicious!You know the drill: it’s simple, raw, vegan, gluten-free, and free of refined sugar. All good stuff! We'll be using some of our old favorites: bananas and peanut butter (best combo ever, I know) for the filling. Next, we’ll use dates, almonds and cacao powder for the crust. We'll also be making my cacao drizzle to decorate the pie.

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Raw Peanut Butter Pie

Crust Ingredients:

  • 1 cup dates
  • 1 cup sliced almonds
  • 1 tablespoon cacao or unsweetened cocoa powder
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until well combined. The mixture should have a sticky consistency. Press the mixture into a pie pan (I used a 9" non-stick pan).

Filling Ingredients:

  • 3 bananas (can be fresh or frozen)
  • 1 cup peanut butter
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until creamy. Pour the filling into the pan and smoothen it out evenly with a spoon or spatula.

Chocolate Drizzle:

  • 1 tablespoon coconut oil, melted
  • 1 tablespoon cacao/unsweetened cocoa powder

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Mix coconut oil and cocoa powder together and drizzle on top of the pie. Put the pie in the freezer for at least an hour until it's ready to cut into slices. Enjoy, and don't forget to share with your loved ones (Only if you want to... or eat the whole thing by yourself, I won't judge!)

This recipe for creamy raw peanut butter pie was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Savour this un-'beet'able gluten free apple and beet salad

Savour this un-'beet'able gluten free apple and beet salad


I can’t believe spring is finally here, and here to stay! I’ve been waiting a long time for this, mostly because it means that my birthday is just around the corner (I'm smirking right now). Anyways! This month’s recipe is a pretty colorful one, which is bound to get you excited about everything! Not only is it flashy, but it adds a punch to your lunches or dinners! You can say it’s a pretty ‘upbeet’ recipe! Haha! Did you get that pun?! Yes, well if you did, you’ve guessed it, I’m using beets (beetroot) as a main vegetable in this recipe! Yeah, you know that gnarly thing that you’re not sure what to do with it, other than dye everything you own, accidentally of course, hot fuchsia. Other than making your obvious borscht (Ukrainian soup that is beet based), I thought of giving you a recipe that showcases this amazingly delicious and somewhat versatile root veg!

Up beet gemma correll cartoon

Sorry, now that I have this out of my system (AREN'T THEY CUTE), I can actually start the recipe!

Ingredients | Gluten Free Apple Beet Salad

  • 2 cups of diced boiled beets (traditional red ones are excellent, but feel free to gran the heirloom ones, they come in yellow!)
  • 2-3 sticks of celery, finely minced
  • green apple, finely chopped (you can take the peel off, but I like keeping it for a punch of colour)
  • 1 cup of cooked quinoa
  • 3 tbsp. of balsamic vinegar (regular, or white)
  • 3 tbsp. olive oil
  • 1 tbsp. lemon juice
  • 2-3 green onions, finely sliced
  • crumbled feta or goat’s cheese

Beet apple gluten free salad

Before you do anything else, other than turn some music on to dance to while you’re making this, you’re going to want to prep your beets. Usually, beets are sold in bags, much like potatoes, and they need some scrubbing before you use them as well. With a vegetable brush, or a clean (unused) toothbrush that you can use for other vegetables, gently scrub the beets in water. This will dislodge any dirt or unwanted things off the beets before you boil them.

Next, place your beets in a large pot of water (enough water to cover them), and boil them until a fork goes through easily. You will possibly need to add water to the pot while they are boiling, and if the smell bothers you, you can always change up the water throughout. It took me about 1h to boil 6 medium beets.

Now, once they are ready, you want to plunge them in/rinse them in very cold water. This will stop them from cooking more (basically, blanch them). Be careful not to damage the skin. Once they are cool enough to handle, grab a paper towel, or clean dishcloth, and gently rub them. The skin will pretty much slide off on it’s own! No need for peeling.

Gluten free apple beet salad by Zoe Desborough for the PumpUp Blog

There you go, fool-proof way of boiling beets for any other of your needs. You can always bake them  (wrap them in foil and plop them in the oven), but that will alter their taste slightly.

Now chop them up in bite size pieces.

To make the salad, in a big serving dish, mix in your 2 cups of chopped beets, 1 cup of cooked quinoa (follow the package for cooking instructions, but I usually go with a 1 cup quinoa and 1 ¾ cup water ratio… same for my brown rice). Add in your chopped celery, apples, and feta/goat cheese. Follow with your green onions and vinaigrette ingredients (balsamic vinegar, olive oil and lemon juice). Season with some salt and pepper to taste and there you have it!

This vegan apple beet salad is excellent as a side, or as a main itself, and will definitely make your taste buds dance with joy.

I will be attempting to make a purple hummus (beet based of course) in the next few weeks on my personal blog, so keep an eye out!

This vegan apple beet salad recipe is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

Drop everything and make this fiery sriracha no-cheese pizza

Drop everything and make this fiery sriracha no-cheese pizza


A no cheese pizza? I know. You’re either totally into it, or just plain ready to run the other way. I, too, always thought that a pizza wasn’t a pizza without the cheese, but boy was I wrong. I tested this Fiery Sriracha No Cheese Hummus Pizza using a thin and crispy crust with this hot hummus, and it tasted something like heaven The catch is that you can’t make it with just any hummus. You’ve got to use a flavorful one that’ll create a gooey bed for your veggies to roast. I used the Tribe Hummus Fiery Sriracha flavor. I love Tribe, especially for their seasonal flavors and quality ingredients. This limited edition flavor has a special kick that gives this pizza a tang that’s irreplaceable!

Don’t let the idea of using hummus in place of cheese scare you away. It’s a simple method that’s sure to deliver tasty results. I spread a layer of a special hummus over the crust, then made a bed of veggies, and topped it off with dried herbs and a drizzle of olive oil. You can almost do it with your eyes closed. Enjoy!

fiery sriracha no cheese pizza

Fiery sriracha no-cheese hummus pizza

Prep time: 5 minutes | Cook Time: 20 minutes | Total time: 25 minutes
A cheeseless pizza using fiery sriracha hummus, fresh vegetables, and dried herbs to create a mouthwatering pizza that'll have you dreaming about hummus.
Serves: 8 slices
  • 1 Pre-made Pizza Crust (I used Udi's Gluten Free Pizza Crust)
  • 4 oz Tribe Hummus Fiery Sriracha flavor (or other flavor)
  • 10 Baby Bella Mushrooms, sliced
  • 4 Tomatoes, sliced (preferably juicy ones)
  • 2 Tbsp Capers
  • ½ tsp Dried Oregano
  • ½ tsp Dried or Fresh Basil
  • ½ tsp Garlic Powder
  • ½ Tbsp Olive Oil
 fiery sriracha no cheese pizza 3
  1. Preheat the oven to 425F.
  2. On a baking sheet lined with parchment paper place the pizza crust and spread the hummus over it evenly, leaving about ½ an inch from the edge of the crust.
  3. Add the tomatoes, mushrooms, and capers over the hummus evenly.
  4. Season with the oregano, basil, and garlic powder.
  5. Drizzle with the olive oil and bake for 15-20 minutes, or until golden brown.


This is a recipe courtesy of PumpUp member Tara Milhelm @thewholetara. Follow her blog for more tips and recipes and add us on Snapchat: pumpupHQ to wish her a happy birthday! 

2-ingredient vegan chocolate (we know, it's a real thing)

2-ingredient vegan chocolate (we know, it's a real thing)


As Easter looms over your head, promises of chocolate and Cadbury mini-eggs float around you like snowflakes endlessly drifting down from the pale white sky.  If you're going to inevitably indulge, know that there are alternatives! Here's a 2-ingredient vegan chocolate recipe that isn't an assault on your taste buds. You can make it again (and again) without too much of a hassle on your part. You can make it for others or keep it as a tiny and tasty little secret to yourself and your tastebuds. Incorporate it into your favourite recipes that call for dark chocolate to impart a much bolder flavour. While it may not turn out to be the mini-eggs you dream and dream about, this 2-ingredient vegan chocolate recipe by PumpUp member @heybeau makes it possible for you satisfy your chocolate craving again and again.


  • 2 tablespoons of melted coconut oil
  • 2 tablespoons of cacao powder


  • Maple syrup or agave nectar, to taste
  • Chocolate protein powder

Mix coconut oil and cacao powder together and add sweetener and/or the protein powder if desired. Refrigerate for 15 minutes and enjoy! Keep mixture cool for as long as it exists in your household. If you wish to increase the portion size of the recipe, do so by mixing the coconut oil and cacao powder in a 1:1 ratio.

2-ingredient vegan chocolate

The 4 easiest healthy snacks on earth : get healthy with Valentina!

The 4 easiest healthy snacks on earth : get healthy with Valentina!

  • Creamy cucumber slices
  • Peanut butter and dates
  • Dark chocolate mandarin oranges
  • Dark chocolate banana slices

Hola Amigos!

It's finally spring!  I think that spring is nature’s way of saying, "Don’t give up and keep marching to your dreams!"   My favorite thing about March is probably knowing that spring and summer are just around the corner. Though I love many things about winter, running in cold weather isn't one of them. Thanks to spring, racing season is starting back up again. The days will be longer, there'll be more sun, and most importantly, there'll be more time for running. 

Because this month's theme is to #MarchToYourDream, it's important to stay true to yourself and follow your heart as you pursue your ambitions. As long as you keep doing that, tomorrow's hopes and dreams will never die. Your heart will guide you to accomplish many things and give you the courage to overcome challenges and obstacles. Whatever's in store for your future, never let anybody stand in your way. March to your dreams with the easiest healthy snacks on earth!

Creamy Cucumber Slices

easiest healthy snacks on earth


  • 1 cucumber, sliced
  • 1/2 cup goat cheese, feta or cream cheese
  • 1/2 cup pomegranate seeds


Place the sliced cucumber onto a serving dish- Add 1 tablespoon of cheese to each slice. Sprinkle with pomegranate seeds. Enjoy!

Peanut Butter & Dates

easiest healthy snacks peanut butter dates


  • Whole pitted dates
  • Peanut butter


Open one date with your fingers or a knife. Use fingers to open out date creating some kind of a “pocket” for your stuffing. Scoop a generous teaspoon of peanut butter inside the date. Close the date. Enjoy!

Dark chocolate mandarin oranges 

easiest healthy snack dark chocolate mandarin orange


  • 5 mandarin oranges
  • ½ cup dark chocolate chips
  • sea salt


Line a baking sheet with parchment and set side. Peel the mandarin oranges. Melt the chocolate chips. Dip each slice halfway into the melted chocolate and place on prepared baking sheet. Sprinkle with salt and repeat until all slices are evenly coated and sprinkled with salt. Refrigerate for 10 minutes or until chocolate has hardened. Enjoy!

Dark chocolate banana slices

dark chocolate banana lollipops


  • 1 large banana
  • 2-3 tablespoons of dark chocolate; melted
  • preferred toppings (I used chia seeds and pistachios)


First peel your banana, place on a baking sheet, and evenly spread on dark chocolate, covering just the top half of your banana. Then sprinkle on toppings and press them lightly into the melted dark chocolate to ensure they will stick. Using a sharp knife, evenly slice the banana. Transfer the banana a Tupperware. Place the banana into the freezer and freeze for about an hour. Enjoy!

With Love,


This post is part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.