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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.

Broccoli and Kale Garlic Noodles

Broccoli and Kale Garlic Noodles

if you’re a busy mom/person, or you have a child/adult-child who still refuses to eat their greens, I definitely suggest giving these garlic noodles a try! You can always tell them that it's a new type of green pesto. With all the garlic and parmesan in it, you could barely tell the difference! Just a friendly FYI… be aware that this isn’t an appropriate lunch when you have to give a really important meeting, or if you’re going on a date. Unless your date eats these garlic noodles, too. Garlic breath is a silent but smelly killer.

Delicious and Gooey Vegan Brownies

Delicious and Gooey Vegan Brownies

Tthese vegan brownies are the perfect way to satisfy your cravings. Why?

  1. They're healthier for your body. This vegan brownie recipe is full of healthy fats from avocado and dark chocolate
  2. They're healthy for your mind. Rather than resisting your cravings and bingeing later on, it's better to indulge on healthier substitutions. Plus, chocolate makes us plain happy (they stimulate the release of endorphins)!

If you're cringing because you heard the word avocado and chocolate together in the same sentence, don't be scared. Try these vegan brownies - I promise you'll love them. I used to be the biggest skeptic whenever I saw avocado on the ingredient list for dessert recipes - they aren't so bad!

4 Rules To Prevent You From Over-Training

4 Rules To Prevent You From Over-Training

At this time of year, fitness motivation is running high. New Years resolutions have been set and people everywhere are flocking to their local fitness centers to make good on their promise to exercise regularly. This is good news, right? Not always.

In fact, up to 5% of the population exercises beyond what’s considered healthy – They are known as “excessive exercisers” and the number of people who fall into this category balloons each January.

How to Tell If You Are Burned Out and What to Do About It

How to Tell If You Are Burned Out and What to Do About It

Some stress is normal in everyday life, and sometimes even healthy, because it can push you to perform at your best. However, there’s also a tipping point where things can quickly become out of control. When the chaos gets to that level, you’re not just stressed, but burned out. If you suspect life is far too hectic lately and it’s having an adverse impact on your health, the information below could help you get answers and solutions.

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.

5 Simple Ways to Avoid Sugary Sweets This Holiday Season

5 Simple Ways to Avoid Sugary Sweets This Holiday Season

Whether it’s Halloween candy, Thanksgiving pie or Christmas cookies, the holiday season is sure to bring one thing: temptation. And, while you may have indulged on everything in sight in years past, this year will be different. There are countless reasons to do so, too; aside from the fact that over-eating can cause notorious seasonal weight gain, sugar has been proven to be an addictive part of a person’s diet. In fact, some research shows that it has the same addictive effect on the brain as drugs do. Avoid the sugar highs and lows this holiday season with the following 5 tips, designed to help you steer clear and feel great every single day of November and December this year.

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.

Ask an Athlete: An Interview with U.S. Gymnast Jake Dalton

Ask an Athlete: An Interview with U.S. Gymnast Jake Dalton

Not a fan of setbacks? U.S. Olympic Gymnast and four-time World medalist Jake Dalton experienced his fair share of them. After withdrawing from the 2015 P&G Championships due to a shoulder tear, Jake plans to come out on top with a vengeance. He hasn't stopped exercising, either. Jake announced that he'll be sharing his workout routines on PumpUp (@jdalton775) over the next few weeks. PumpUp chatted with Jake about training, motivation, and maintaining a positive mindset while on the road to recovery.

The Ultimate Wellness Guide : 10 tips to get your mind on the right track

The Ultimate Wellness Guide : 10 tips to get your mind on the right track

We all know that being healthy can improve the quality of our lives. Sometimes, we need a little bit of a push to get into the right mindset. This Ultimate Wellness Guide will help you to change your approach to health and fitness. You'll be able to maintain positive changes, regardless of what your circumstances are.

How to Touch Your Toes (Even If You Can't)

How to Touch Your Toes (Even If You Can't)

You can easily touch your head, your shoulders, and your knees — but what about your toes? The straight-legged toe touch can be deceptively difficult. A 2007 audit estimates that over half of the UK population can’t touch their toes. Stiffer than the Whomping Willow? Nobody expects you to Bend It Like Beckham straight off the bat. With consistent practice, simple stretches can make all the difference. Use the straight-legged toe touch as a launching pad for further adventures in the world of flexibility.

3 ways to stay positive after a sports injury

3 ways to stay positive after a sports injury

Self-loathing and denial won’t make an injury go away. If anything, psychological stressors can make recovery more difficult. That's why it's so important to stay positive after a sports injury. When I developed a repetitive stress injury called tarsal tunnel syndrome— similar to carpal tunnel, but on the inner side of my lower leg—I thought that I might never run a competitive long-distance race again.

Introducing Social Workouts

Introducing Social Workouts

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With millions of members inspiring each other to lead a healthier lifestyle, we wanted to make it easy to for you to discover and share the best possible fitness routines in the world. Social Workouts is a brand new feature that makes it easy for you to discover amazing workout routines from the community members who inspire you the most. From rigorous full-body circuits to simple stretches, you can discover unforgettable routines to help you achieve your goals! If you have an incredible routine you want to share with your followers, Social Workouts makes it simple to create and share your best routines with the community.

 

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As PumpUp evolves, each new feature we build is focused on deepening the connections in our community. That’s what Social Workouts are all about— enriching the ways that our members share about their health with the community. For this reason, we’re sunsetting our automated workout feature and evolving it into Social Workouts. Anything is possible with the world’s most positive and knowledgeable health community. With social workouts, PumpUp’s amazing members can share incredible fitness routines with each other and get one step closer to becoming the best versions of themselves.

We can’t wait for you to discover brand-new workout routines made with the power of the PumpUp community. No matter what your goal is, PumpUp will have the perfect workout for you.

What's new in version 3.3.0

  • Create your own workout routines from an exercise video library of over 700 exercises
  • Add a cover photo to your workout and share it with your followers
  • Discover amazing workout routines from the people you follow right in your news feed
  • Save the workouts you love to your account so you can do them any time
  • Log your sets and reps for any workout with our new logging feature
  • Brand new high-definition videos for over 700 exercises (no more GIFs!)
  • Enhanced voice coaching cues

A special treat for Android members: Photo Editor!

The wait is over! We've brought Photo Editor to Android so you can create gorgeous, customized photos that best represent you. Document your “before” and “after” pics with different layouts, add text on top of your photos, crop and zoom your images, and enhance your pictures with stunning filters.


Download PumpUp 3.3 in Apple’s App Store and on Google Play

Cover photo via Mat McDermott

 

3 ways to turn your passion for health and fitness into a career

3 ways to turn your passion for health and fitness into a career

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Do you like to spend all of your free time catching up on all of the latest diets and fitness news? And are you the person who all of your friends and family come to when they need advice about how to lose weight, gain muscle, or eat a healthier diet? If so, then you may find it deeply satisfying to turn your passion for health and fitness into a career. Not sure what you could do to earn money while working in this particular field? Here are some options to consider:

How to transform your passion for health and fitness into a career

#1. Start a Health & Fitness Blog

3 ways to turn your passion for health and fitness into a career // The PumpUp Blog

 

Writing a blog is a great way to enter health and fitness part-time as it will likely take you a few months or more to create a big following. However, once you do gain a lot of subscribers, you can monetize your blog with affiliate marketing and advertising, providing you with additional income simply by sharing your expertise and passion. You can even sell it outright if you’d like! (Blog Tyrant got $20,000 for one of his blogs after just eight months!)

There are many sites that allow you to start a blog for free, which means you can begin writing today, and WordPress is probably the best-known one. Plus, if you have basic computer skills you can even design it yourself quite easily, saving you from having to pay someone else to do this for you.

#2: Become a Personal Trainer or Group Fitness Instructor

3 ways to turn your passion for health and fitness into a career // The PumpUp Blog Zumba Group Fitness Gif

 

If you prefer a more hands-on approach, a career option to consider is personal trainer or group fitness instructor. This allows you to work more one-on-one with clients to help them meet their weight or muscle-related goals by showing them precisely which exercises they can do to enhance their particular body shape within their current fitness level.

Two of the most popular accredited agencies that offer this type of certification are ACE and NASM (National Academy of Sports Medicine). It usually takes a couple months or more to get through the coursework and earn your certification, but once you do you can earn a decent living. Salary.com reports that the average annual wage of a personal trainer is more than $55,000.

#3: Become a Health Coach

3 ways to turn your passion for health and fitness into a career // The PumpUp Blog

 

Another career option that enables you to make money while doing what you love is health coach. A health coach is someone who assists others in achieving their health and fitness goals by helping them effectively deal with a variety of aspects that affect their overall health and wellness, ranging from food to exercise to their thoughts and beliefs. Where would you work as a health coach? According to the Institute for Integrative Nutrition, one of the top nutrition schools that connects students with teachers such as Dr. Oz, Deepak Chopra, and Dr. Andrew Weil, as a health coach you can find employment in “doctor’s offices, wellness centers, and gyms.”

Choose this option and you’ll have a slightly higher monetary commitment up front for the course, but your ability to earn a high hourly wage can quickly help you recoup your costs and then some. Some health coaches earn as much as $200 an hour (or more), so this can be very lucrative field if it appeals to you.

Yes, there are many options when it comes to making money in the areas of health and fitness if this is your passion. Now all you have to do is pick the one that interests you most and do it!

3 ways to transform your passion for health and fitness into a career // The PumpUp Blog

About the Author

Sara Upton is an online freelance writer who loves covering anything related to fitness and healthy living. She's a proud owner of two dogs (Bill and Chewie), and you can follow her thoughts on Twitter @saraupton33.

Cover photo courtesy of PumpUp member @marismaria

Banana Nice Cream Peach Parfait - Vegan ice cream for breakfast

Banana Nice Cream Peach Parfait - Vegan ice cream for breakfast

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Parfaits are a perfect way to kick-start your morning if you have a sweet tooth. This back-to-school recipe will make your 6 A.M. (and 7 A.M.) alarms a lot less bleak. Siphon the dreaded morning sorrows away:  as long as you have a great blender and plenty of frozen, ripe bananas ready to rumble, you can make this vegan ice cream peach parfait in just 5 minutes. Vegan ice cream is a great option if you're trying to avoid dairy. Yes, you can have ice cream for breakfast. Yes, vegan ice cream still tastes delicious. Frozen bananas take on the same consistency as frozen yogurt when pulsed and blended in a food processor. To speed up prep time, make thin banana slices before blending.

https://www.youtube.com/watch?v=9s4ORL2Y8Sc

Banana Ice Cream Peach Parfait

Servings: 1 | Prep time : 5-10 minutes

Ingredients

  • 1 ripe frozen banana
  • 1 ripe peach
  • Dried mulberries

Directions

  1. Peel and slice frozen banana. Slice peach into 1/2 inch wedges and set aside.
  2. Pulse and blend in a food processor until smooth.
  3. Take a jar or a glass container and layer banana ice cream, peach slices, and mulberries on top of each other.
  4. Serve immediately!

A healthy breakfast has never been so fun to prepare. This yummy raw vegan ice cream parfait recipe will certainly do the trick ! // The PumpUp Blog

This vegan ice cream banana peach parfait recipe was created by PumpUp member @rawincollege. Follow her YouTube channel for more healthy eating inspiration!

5 Reasons Why Eating the Same Foods Every Day is a Healthier Way to Eat

5 Reasons Why Eating the Same Foods Every Day is a Healthier Way to Eat

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There's a popular notion that eating a wide variety of foods is the healthiest way to eat. In fact, many government food guides have included “food variety” in their recommendations for a healthy diet. If it’s in the food guide then it must be true, right? Maybe not.

While there are certainly benefits to eating a variety of healthy meals from day to day, there are also strong reasons why sticking to a few favorites will actually help you eat healthier and get in shape more quickly.

Here are 5 reasons why food monotony is better than food variety.

1. You Learn What You Are Actually Eating

Why eating the same foods every day may be a healthier way to eat // The PumpUp Blog Photo via Pinterest

Imagine sitting down for dinner at a restaurant and the waiter presents you with a huge platter of food. He asks you to take just enough to fulfill an appropriate single portion. Could you do it?

Most people can’t. When presented with unfamiliar meals, people miscalculated a proper portion size by more than 20% ­- That’s a lot of extra food!

Eating consistent meals allows you to familiarize yourself with what you are actually eating. How many calories are in that meal? How much protein, carbohydrates, and fat does it contain? What are the ingredients? And of course, how much should you actually be eating? Knowledge is power.

2. You Can Easily Get All the Nutrients You Need

Why eating the same foods every day may actually be a healthier way to eat // The PumpUp Blog Photo via rebloggy

There are a lot of nutritional requirements that need to be reached through the meals you eat each day. You need the right mix of vitamins and minerals, good sources of protein, a supply of healthy fats, and enough carbohydrates to give you energy.

Fortunately, you can get all of this nutrition from a relatively small selection of super-healthy food choices. This makes sense when you look back through history: People have rarely, if ever, enjoyed access to such a variety of foods as we do today. Historically, people have long been able to survive and thrive by eating the right foods, not by eating a wide variety of foods.

3. You Save a Lot of Time

Why eating the same foods every day may be healthier // The PumpUp Blog Photo via iVillage

What’s the number one reason why people aren’t in as good of shape as they would like?

“There just isn’t enough time.”

Trying to come up with new healthy meal options takes a lot of time. There is time spent researching new recipes to try, time required to collect the necessary ingredients, and then time spent preparing the actual meal.

4. You Reduce Your Stress

Why eating the same foods every day can make you healthier // The PumpUp Blog Photo via giphy

Change is stressful. Starting a new job or moving to a new city are just two examples of how newness can cause stress. Stress builds over time and chronic stress can take a real toll on your body.

So, while it can definitely be fun to try new foods, feeling pressure to come up with new recipes on a daily or weekly basis can become a source of stress. Contrast this with the comfort of eating a more monotonous diet. It’s easy and can mostly be done from habit, which means fewer decisions have to be made and less stress is created.

Anything that can be done to reduce your stress will have a positive benefit for your ability to lose weight, get in shape, and stay healthy.

5. You Can Become a Healthy Eating Master

Why eating the same foods every day is a healthier way to eat // The PumpUp Blog Photo via giphy

Nobody likes to fail.

That’s one of the reasons why so many people fall off the wagon when it comes to exercise. They try to adopt a workout plan that’s a bit too ambitious and end up quitting once a little failure (i.e. missed workouts) start to creep in.

Setting unrealistic eating expectations can lead to the same trap. Yes, it would be great to cook a new healthy meal every single day, but is that realistic?

Anyone can become a master of healthy eating if they start small enough. Choosing to perfect a handful of healthy meals is a great way to experience successful healthy eating and build confidence that you can do it. It then becomes much easier to add to this success by introducing a new meal to your repertoire once a week, or even once per month.

Take Action

The benefits of eating a wide variety of healthy foods do exist, but they are often overstated. Keeping your meals simple is a great way to save time and reduce the amount of work associated with healthy eating.

A great way to get started is by finding just one recipe for each of your daily meals - breakfast, lunch, and dinner – that is easy to prepare, includes lots of fresh ingredients that you normally stock in your kitchen, and is enjoyable to eat.

Let these be your go-to meals and then slowly begin to expand your options by introducing new recipes over time.

Why eating the same foods every day is a healthier way to eat // The PumpUp Blog

Author Bio:

Dave Smith is a professional weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013.

He approaches weight-loss from a psychological perspective. Most people know how to lose weight, but creating the right mindset and then putting those ideas into practice is where the real work begins.

His ”10 in 4” weight-loss program helps people lose 10 pounds in 4 weeks through daily coaching, group accountability, and a focus on building new lifestyle habits.

Enjoy free home workouts and learn more about his weight-loss programs at makeyourbodywork.com.

 

U.S. Hammer Thrower Amanda Bingson talks strength, femininity, and why you can kick ass and still look great doing it

U.S. Hammer Thrower Amanda Bingson talks strength, femininity, and why you can kick ass and still look great doing it

"I'll be honest, I like everything about my body"— that's not an admission you hear every day. But why shouldn't it be? USA track & field hammer thrower Amanda Bingson embodies the message that being healthy, strong, and feminine isn't a 'look' -  it's a way of being. The Las Vegas native broke the female American record for hammer throwing in 2013, made the U.S. Olympic team, and garnered a great deal of attention after posing nude on the cover of ESPN the Magazine's Body Issue. Rather than worrying about how her body looks, Amanda focuses on what her body can do. PumpUp talked to Amanda about her views on strength, femininity, and how a positive support system got her to where she is today.