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How Triona is changing the world, one workout at a time

How Triona is changing the world, one workout at a time

"It's so important to take care of our bodies and to know what we are putting into our bodies," affirmed Triona R. (@TrionasFitN5), a PumpUp member who joined the community with an action plan to pursue her own health goals, and to assist others during the process. "I wanted to educate others about a healthy lifestyle. As a life-long athlete, I thought I was always healthy until I became more aware about what I was putting into my body.

Nobody kicks more butt than April and we mean it. Learn all the reasons why- PumpUp Success Stories

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PumpUp has its very own #liftqueen and her name is April (@uneekapril is her PumpUp superhero alias, of course). She’s happy, healthy, extremely body positive, and lifts heavy. “I do cardio because I have to, but I lift because I love to,” she confessed. Learn about her incredible journey to recovery from an extreme leg injury and her perfect advice for those looking to lead healthier lifestyles in 2015.

When April broke her tibia, fractured her fibula, and dislocated her ankle in 2009, this event proved to be one the most challenging mental tests of her entire life. “I was completely dependent on others for many months,” she lamented. “I was incapable of doing things on my own, going places, and needed help out of the bathtub every morning.” The feeling of hopelessness consumed her, as acute pain accompanied her every action during the healing process (both during and after physical therapy). “I could feel depression overcoming me,” she recounted. “I wanted to walk again. Be strong again, Hike again. After a year of wearing a cast, then a boot, on crutches, physical therapy, then home exercises, I started to improve.” After the pain began to subside, April was determined to get her lost muscle, flexibility, balance, and mobility back. In the process, she became better and stronger than ever before, both mentally and physically. “I’m stronger than I’ve been my whole life,” she admitted. “Me and my titanium-filled transformer leg.”

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Although high school represented a turbulent point in April’s life, she managed to move above and beyond her personal obstacles through the help of exercise and tons of encouragement. “I used to be a size 12,” she further explained. “I felt fat and depressed and wore baggy clothes to cover up myself.” These insecurities slowly melted away when April made the decision to be healthy in college, regardless of her size. She slowly began to incorporate more physical activity into her schedule by lifting weights and hiking. “I LOVED the feeling that lifting gave me, not to mention the tight muscles that I developed,” she stressed. When April began to lift weights with her friend Jeremy in 2002, he taught her everything she needed to know about proper technique and form. This elevated her passion for healthy active living to the next level. “I’m very fortunate to have had some wonderfully knowledgeable people to grace my life…they helped change my life,” she admitted.

Nobody ever messes around with April’s body-positive image. “I got down to a size 8 and I decided that I was healthy and therefore happy,” she affirmed. “I didn’t care what people thought about my big legs or my big butt. If they didn’t like my shape, they could eff-off. I’m proud of my shape and my strength…not to mention my overall health.” She pays attention to the queues that her body gives her and strives to eat healthy, whole foods. This helps her to keep everything in moderation: April knows when to load up on carbs and when to increase her protein intake. For this reason, she encourages others to do intensive research about what is best for their own bodies. “Everyone is different, so find what works for you,” she counselled.

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April is a strong advocate of immersing oneself in a community of healthy and like-minded individuals (like PumpUp!). “Find a mentor that you trust and stay away from unhealthy people,” she emphasized. “I have found that they can be like cancer—they seem to poison people around them. Find someone you want to ‘be’ and emulate them.” She also encourages others to hold themselves accountable and to eliminate excuses—patience is the greatest virtue for April. “Change takes time, so try hard to stay dedicated,” she explained. “Your body is capable of amazing things: push it! Training is all mental—push yourself through those mental walls and you will surprise yourself!”

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With each and every post, April strives to motivate at least one person on PumpUp to stay on track. She’s been a member of the app since July 2014, after @winnoble convinced her that PumpUp would be a great community for her. His intuition was right in every single way. “I hoped to meet some neat people with similar goals and looked for a community where motivation and encouragement flowed effortlessly in both directions,” she elaborated. “I can say that I’ve definitely found that..and more! I’ve met the most amazing people on here who have truly become my friends: @bellsetters, @mattgmi, @humbleman, and @jerrydonwheeler, just to name a few.” April actually met up with @jerrydonwheeler and trained with him on her birthday! “It was an honour,” she professed. “I hope there are many more PumpUp members who happen to pass by Little Rock, AR and want to lift with me!”

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Biggest Motivation

“My PumpUp family definitely motives me.  I absolutely motivate myself!  My ultimate goal (although not sure it’s attainable) is to have a body like P!NK.  Saw her in concert, saw how strong she was, and decided I wanted that.”

Favourite eats

“I drink water with lemon, lime or both everyday throughout my workday.  My favorite treat is pomegranates, which I have to make myself earn. “

Motivational Mantra

“Just because I’m a girl, doesn’t mean I have to act like one” – Me

 “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” - Emerson

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Fun Fact About April

“I am a tomboy completely.  I’m tough, I hate shopping, I don’t paint my nails, I won’t wear a dress, and I’d rather be cutting wood with my dad than being pampered at a spa.”

This awesome ab workout will help you get sweaty

Try this #SweatySunday awesome ab workout! You'll be feeling it tomorrow.

  • V-crunches for your upper abs
  • Bicycle crunches for your obliques
  • Pulse ups for your lower abs

It's basically a complete workout that will help you get fit no matter what. Take five minutes today and complete at least one circuit during a commercial break or in between the chapters of your book.  You won't even need any equipment! You won't even need to leave the floor! Thank the heavens.

Do you have awesome ab workout videos that you wanna show us? Tag them on Instagram with #TeamPumpUp so we can see!

[video width="640" height="640" mp4="http://blog.pumpup.com/wp-content/uploads/2015/01/ab-workout.mp4"][/video]

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For our #MyResolution challenge, write whatever you ate or drank today, and share a photo of your journal or your reflections about it.

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Exciting PumpUp milestone: Double tap to say congrats! @jatie is our first PumpUp member to reach 100,000 followers! We’re head over heels for all that she has achieved!

“The roots of true achievement lie in the will to become the best that you can become.”- Harold Taylor

Check out http://blog.pumpup.co/tagged/jatie for some of her workout challenges and fitness tips!

Wonder Woman is a real person on PumpUp. Learn who it is! - PumpUp Success Stories

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A real-life Wonder Woman soars among the PumpUp community and she’s absolutely one of PumpUp’s success stories of 2014. Not only did support from the pumpupapp motivate @latinwonderwoman to become a personal trainer, Jiselly shared that she just got accepted into medical school and will continue to provide guidance with the added knowledge that she’ll gain. Learn how Jiselly transformed her body and achieved all of her goals in 2014 with support from PumpUp, hard work, and determination. 

Jiselly began to lead an active lifestyle in order to relieve the stress brought on by the pressure of her MCAT exams and medical school applications. In October 2013, at this early stage of her health and wellness journey, she decided to become a member of the PumpUp community. “After I downloaded the PumpUp app, I realized that I was not alone,” she confirmed. “I received the support of so many people. We encourage each other to become better and I now embrace fitness as a lifestyle.”

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The PumpUp community is extremely proud of Jiselly for accomplishing so much since she became a member. Constant motivation and support from Jiselly’s PumpUp followers pushed her to complete her personal trainer certification. “Being a personal trainer is awesome because I’m able to help others lead a healthier lifestyle before I ultimately become a physician,” she said. “Before PumpUp, I was a simple pre-med student and a cardio bunny. Now my exercises are more fun and I am able to put routines together in 2 seconds just by using the application.” She explained that her body transformed completely within the span of a year and a half of using PumpUp. “I am stronger with more muscle definition, and became a personal fitness trainer thanks to the support of members who have been following me from the beginning,” she affirmed.

As a teenager, Jiselly struggled with weight gain. “I never felt capable of reaching my fitness goals because I lacked guidance,” she admitted. “I ate a lot of sweets and unhealthy food and I did not drink much water because I never did so as a child.” She was bullied at school for being overweight, but strong enough to ignore the negativity that permeated her younger years. “I loved myself then and I love myself today even more,” she asserted. “Being fit is just a plus!”

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She urges other PumpUp members and those looking to lead a more active lifestyle in 2015 to redefine their conceptions of health and fitness. “Think about this as a lifetime journey,” Jiselly counseled. “Do not put a time frame to your fitness goals. Exercise as much as you can, learn to love it, and learn how to enjoy it.” She encourages other PumpUp members to view all aspects of health and fitness out of love, rather than out of pure necessity. “Loving what you do is going to help you be consistent,” she insisted. “One day, you will compare the person you became with the person that you were and you’ll notice how much you accomplished. Trust me, this is how I do it.”

Jiselly’s greatest source of motivation is from her PumpUp followers and her clients. “I will never let them down,” she promised. “They know me as a strong person who has accomplished a lot and I will continue to inspire them through my posts, even after I begin medical school. I’ll have more knowledge and I will be able to provide them with more guidance.”

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Favourite snack

“I LOVE peanut butter. I have a peanut butter and whole wheat toast with coffee every morning before work.”

Motivational Mantra

“I find my self saying ‘No Pain, No gain’ every morning when I have to get up early for work and my body is sore.”

Jiselly’s workout routine

“I work long hours, sometimes 11 hours at a doctor’s office. My gym closes around 12am. When I get home around 10pm, I change really quickly and head out to get my workout done. When I cannot make it to the gym, I use PumpUp to get my workout done at home.”

Fun fact about Jiselly

“I was born and raised in Dominican Republic and I just got accepted to medical school  in the USA!! I am very happy and I appreciate all the support I got from my followers throughout the process!”

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Keep her pumped on the app @latinwonderwoman and follow her fitness Instagram @strongfinessfit! 

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Great squats! #MyResolution Day 18: PumpUp’s best squats

  • @catherinegrey’s adorable picture wins the challenge of the day! A little furry companion makes squats 10x more enjoyable
  • @limitlesstyle’s kettle bell squats up the ante with added resistance (you’ll feel it)
  • @alexawinter’s outdoor squat is beautiful! (Helps when you have a mountain in your backyard, right?)
  • @lorrin introduced PumpUp to her new fuzzy friend! (Can you tell that we like animals? Because we love animals)
  • khathreehna demonstrates that a couple who squats together, stays together

Thanks for squatting, PumpUp! Check out our full #MyResolution photo challenge here. 

Transformation Tuesday: Katie Evitts

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Repost or reblog a photo of your favourite transformation from somebody else, be they a PumpUp member or a friend/family member! You will spread positivity and have a chance to win some sweet PumpUp swag! Here’s one of our faves from long-time member Katie Evitts, who transformed her body over the past year! “On the LEFT I weigh 128 lbs, on the RIGHT I weighed 120 lbs. Weight is truly just a number! Focus on loving your body, and not so much on a silly number on a scale”
She’s studying for her Personal Trainer exam, keep her pumped!

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Brace yourselves. Wall-sits are coming. See how long you can do it for and share a photo of yourself performing the exercise! Bonus? Reblog to challenge your followers to do a wall-sit with you and see who can hold it for longer! PumpUp member bangerz10 loves to pass the time during her #wallsit by singing her favourite song. She adds weight when she can!
Check out the FULL challenge here: http://blog.pumpup.co/tagged/challenge

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When in doubt, lunge it out: awesome photos from PumpUp’s #MyResolution lunge challenge

There are several amazing lunge variations that you can try! PumpUp member @karaboo (second row, left) wins some PumpUp swag for taking the challenge above and beyond with her weighted lunges.

  • Lunge pulse with an overhead weight
  • Wood-chop lunges (crossing the weight diagonally across your body each time, alternating sides)
  • Lunges with a bicep curl
  • Walking dumbbell unge
  • Walking lunges with a weighted twist
  • Reverse lunges with an overhead press
  • Dumbbell lateral lunges
  • Lateral raise lunges
  • Reverse lunges with a knee-up on the lift. 

Thanks @iyarbo, @katieeliza_, @jenac, @krysfit, @hayden0508, @xhaileymorganx, and @mariajo2698 for the photos! 

Ever owned pants that you've always wanted to fit into again? Learn how Katie did so in 2014 - PumpUp Success Story

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Never to be seen without her clever workout shirts (“Gundalf the Grey”, anybody?), her fantastic smile, and her positive attitude, @KatieLovesFitness takes the PumpUp spotlight today with an incredibly inspiring story about how she was able to achieve more than she could ever have hoped for in 2014 with the support of the PumpUp community. 

There’s a song that muses about how sometimes, life gets in the way of ‘living’. This rang true for Katie before she began her journey with the PumpUp. Although her lifestyle had always been healthy and active in general, stress and pressure from college have made it very difficult for her to remain healthy and active. “Last semester, I studied abroad in Germany. That’s when I really lost it with my weight,” she explained. “I ate whatever I wanted and exercised very little. It’s easy to get off track—once you start to gain weight and continue to gain weight, it’s hard to stop.”

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With one snap decision and a lot of determination, Katie managed to get back into the rhythm of leading a holistically healthy routine with the help of the PumpUp community. “It’s never too late to set a new goal or to dream a new dream, and this summer I really decided to start living a healthy lifestyle again,” she elaborated. “PumpUp helped me stay on track so much. If I hadn’t been taking pictures along the way, I probably would have never noticed any change. I think this was my biggest problem in the past.”  Her resolution for the end of 2014 was specific and tangible: to fit into a specific pair of jeans that she wasn’t able to wear in nearly 4 years. “Now they’re getting big—I honestly didn’t think my body could be smaller than that,” Katie confessed. “I’m being healthy and that’s all that really matters to me.” 2014 was a major year of progress for her and we can’t wait to see what 2015 has in store. Katie began to lift heavier weights towards the end of December and even managed to beat her personal record—clocking in a squat of over 100 lbs.

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Katie’s 15-pound weight loss is a brush stroke in the broader scheme of her transformation. She is most thrilled by the happiness and renewed sense of confidence that she gained with the support of her friends on PumpUp. “I am beyond grateful for this app and fitness community,” Katie insisted. “[Everybody] is so encouraging that it makes me keep trying to strive for more. I want to inspire people, and I would not be able to do so as directly without PumpUp.” 

She emphasizes how being part of PumpUp really is a team effort. “Whenever I don’t feel like exercising or eating healthy, I check PumpUp to see how everybody else in the community is doing and how they are fighting against their struggles,” she said. “This motivates me to keep going because I feel like I’m not alone in this struggle.” Katie underscores important, albeit difficult, it is to maintain a healthy lifestyle, and she’s glad to have other people on the app who understand her perspective wholeheartedly.  

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Favourite Healthy Snack

Non-fat Greek yogurt with vanilla!”

Motivational Mantra

I don’t train every day because I hate my body. I do it because I love my body.”

Fun Fact about Katie

I speak English and some German!” 

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Katie truly is a PumpUp success story! Follow her squatting and weightlifting adventures on the PumpUp app @katielovesfitness! 

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#MyResolution #Day7: Lunge it out! Add a little jump when you switch between legs to make this a killer plyometric move! We’d love you to share a photo of awesome lunge variations. Here’s PumpUp member @akvile’s beautiful picture: she usually does 3 sets of 15 lunges on each leg. Find the full #MyResolutionJanuary photo challenge at http://blog.pumpup.co/tagged/challenge!

How Ron nestled himself at the heart of the PumpUp community - Spotlight Series

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As a performer and fight choreographer known among PumpUp members for his incredible physique and his motivational posts, Ron danced his way into the PumpUp community’s heart and shines bright like a diamond in the spotlight. Ron’s advice is wise, his training schedule is magnificent, and his presence in the PumpUp community is unmistakeable.

At the beginning of his journey, Ron kept himself busy with plenty of cardio due to the nature of his occupation but he hadn’t begun to truly focus on building muscle prior to joining PumpUp. “I hit the weights maybe once a week and ate indiscriminately,” Ron admitted. “I certainly knew nothing about nutrition, or eating to achieve certain goals. Though I got plenty of exercise as a dancer/theatre performer, I really wasn’t making any lean muscle gains!”

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After becoming a member of the PumpUp family 8 months ago, Ron made dramatic changes to his lifestyle and it absolutely reflects in his incredible progress. He frequents the gym at least 4 to 5 times a week for 2 hours at a time. “My splits focus on free weights and I’m training for strength and size so I mix hypertrophy (4 sets for 8-12 reps) with basic strength (5x5 or 5 sets for 5 reps). I also hit a lot of calisthenics, bar brothers or street workout style exercises,” he explained. “I monitor my calories (3200 a day) and eat 70% clean. With nutrition it’s all about balance!”

Certain obstacles have marked notches in Ron’s pathway toward a more healthy and active lifestyle. “I’ve found that life always intervenes during your fitness journey,” he admitted. “Heartbreak, death in the family, illness or injury: I’ve had all of these things happen this year. It’s tough to stay motivated—and to be honest, there were times when I wasn’t motivated at all. I had to take a few days to regroup, but the gym was a place of stability for me.”

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Ron aspires to inspire others on PumpUp for change. “I’m currently studying a diploma of fitness and using PumpUp has been really great for me to share my own personal fitness experiences and the knowledge that I’ve gained,” he elaborated. “The community is top notch—basically one big family!” It seems surreal for him to have garnered such a critical mass of followers who are motivated by his posts, but Ron affirmed that he hopes that he can do his best to help them in any way. “I’m really just a regular guy who likes the gym,” shrugged Ron. “It’s crazy to see how many people are following me (and I thank them immensely) and I hope that I can inspire them.”

His affirmation for those looking to lead a more active lifestyle is sage and succinct. “The best way to get started is to get started,” he counseled. “If you’ve made the start you’re already halfway there! Make activity and exercise a routine or habit and motivation becomes unnecessary. You don’t question whether or not you brush your teeth in the morning, so why question exercise?”

Ultimately, Ron aims to be the best version of himself that he can be, in and out of the gym. “I’m most motivated by myself—it may sound weird but I’m motivated to be better, bigger, stronger, and more awesome than who I was yesterday,” he professed. “There are people that I admire but I’d be lying if I didn’t say that I wanted to be the best at whatever I do. I think that drive is natural and even healthy. Just don’t let it turn negative. I’m always hungry for progress.”

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Ron’s Meals
“Without a doubt, [I can’t resist] buffalo wings. No matter what diet plan I’m on, if there is a chance of wings, I’m down like a clown. I’m actually not a great cook though! That’s why there are so many selfies on my profile. None of my meal preps look amazing. Nutritionally, they are great. Aesthetically—how great can brown rice and tuna look? (I do love brown rice and tuna).”

Motivational Mantra

“I don’t really get motivated by sayings, sure some of them are 100% true but I think I can find them a bit cliche. I’ve always found a connection with Dylan Thomas’s poem, ‘Do not go gentle into that good night’. It’s got a fierce, desperate quality that fires me to no end.” 

"Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.”

Ron’s favourite exercise

“In terms of weights, I love my compound exercises (squats, deadlifts and bench press). I [also] love working on bars because you can be flashy!”

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Fun fact about Ron

“Two things: I used to be in the Australian army (the infantry). I’ve also nearly traveled around the whole world through various theatre opportunities.

Find Ron on the app @rseet and check out his Instagram @ron_seeto!

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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.”

Zoe achieved all of her progress without the help of a gym! Here's how- PumpUp Spotlight Series

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Zoe (@zoetigran) has a luminescent smile and the warmest heart. She joined PumpUp in October 2013 to keep her heart healthy in light of her family’s history of cardiovascular disease. “I realized how important it was to live a healthy lifestyle and I didn’t want any problems as I got older, particularly with my heart,” she elaborated. “A lot of people in my family don’t lead a healthy lifestyle and are now afflicted with heart problems. I didn’t want the same thing to happen to me. I know I’m young but you can never start too early!”

Being proactive about her holistic wellbeing, rather than being reactive towards problems that arise from unhealthy decision-making, was the solution that Zoe sought when she became a member of the PumpUp community. “Before PumpUp I wasn’t that healthy. I ate a lot of junk food and I’d go to McDonalds every Saturday with my sister,” she lamented. “The only exercise I performed was one hour of hip hop…and that was once a week.” Though she was never overweight, Zoe went on to explain that her changes in her body began to reflect her sedentary lifestyle. “I didn’t drink enough water, and my body had no shape at all,” she elaborated. “In 2012 I realized that I wasn’t healthy but I didn’t know what to do. I started my journey by eating more wholesome food in the summer of 2013. Then I began to think about fitness—although I was hesitant because I had the impression that you could only exercise at the gym.”

 

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Believe it or not, Zoe has achieved all of her progress without the help of a gym. She prefers calisthenics and at-home workouts. “I’ve NEVER been to the gym and I don’t use anything when I work out. I first and foremost want to prove to myself and to others that you can reach your goals without pouring tons of money into a gym membership, machines, and weights,” she affirmed. “You can do it with just you, your body, and your own bedroom.” After she joined PumpUp, Zoe began to realize the benefits of training every part of her body, rather than one single area. She particularly enjoys the Ultimate Lower Body Gainer and the Ultimate Body K-O workouts on the app. “At the beginning of my journey I only performed core exercises,” she admitted. “The rest of my body wasn’t in shape at all. I now make sure that I do full-body workouts as well.”

Zoe more regularly incorporates exercise into her busy schedule as a student and she has a greater flare for culinary creativity. “I like to go through the popular page on PumpUp to look for motivation or healthy food,” she explains. “Healthy food sounds boring, but there are so many ways to make your food healthy AND delicious. After joining PumpUp, I try to perform a 30-minute workout at least five times a week.” Though she does treat herself to McDonalds from time to time, she hardly eats fast food as frequently as she used to. “I also make sure to get enough sleep and drink more water,” she added.

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She encourages other PumpUp members to be resilient. “Never give up!” Zoe exclaimed. “It sounds cliché and I’m sure everyone says this, but once you start something, you have to finish it. I promise: You won’t regret any minute of your workout!” She also advises that members shouldn’t let lactic acid buildup discourage them from continuing their workout. It’s all about mentality: “When I felt my muscles burn during a workout at the beginning of my journey, I’d stop completely,” she continued. “That wasn’t the best decision. Now, when my muscles burn, I get excited because I know that I’m really working my body. I exercise ‘through’ the temporary pain.”

In the future, Zoe aspires to become a personal fitness trainer. She explained that she uses PumpUp not only to focus on her own progress, but to help others achieve their goals as well. “Now that I’ve accomplished my goal of living a healthier life, I make smaller goals for my self like gaining more muscle mass and slimming out my thighs a little bit,” she explains.

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While Zoe’s best friend Jente helps to keep her accountable in her daily life, she derives inspiration not only from PumpUp’s popular feed, but when other people leave motivational comments on her account. “It feels good when you know that others believe in you,” Zoe said happily.

Zoe’s Favourite Meals 

“When I don’t have a lot of time in the morning I like to put a banana, an orange and a couple (or a LOT) spoons of muesli in the blender. Delicious breakfast!”

Motivational Mantra

"If you work hard, you’ll reach your goals before you even realize"

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More About Zoe

“I’m 16 years old and I live in a small city in the Netherlands. When I’m older I want to become a personal fitness trainer in Florida. I have big dreams, but I know I can do it!”

Keep Zoe motivated as she tracks her progress on the app @ZoeTigran!

Katie is the most inspiring person you'll ever read about - PumpUp Spotlight Series

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It would be an understatement to say that PumpUp member @katieeliza_ has been through a lot! “Confidence is a new thing to me and I wish I could help grant everyone with even just a little bit of it!” shared Katie. “I could only imagine where I would be or who I would have become if I’d just learned to believe in myself sooner.” After she gained weight in the years following high school, Katie recovered from an eating disorder and now lives an active lifestyle with the help and support of PumpUp!  

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Katie has been on PumpUp for almost a year—and look how far she’s come! “I was starting to make a change in my lifestyle and I figured that using the app would be a good way to help me get started and keep track of my progress,” she exclaimed. Not only has Katie been consistent about updating the PumpUp community about her transformation, she gives back unwavering support to other members as well.

Prior to PumpUp, Katie’s lifestyle was quite different. “It was pretty all over the place,” she explains. “I was athletic when I was younger and I used to eat a lot of junk without a second thought. After high school my metabolism hit a brick wall and I started gaining weight. I had no idea what to do with myself.”

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It was difficult for Katie to cope with the physiological changes brought on by her weight gain. “I was pretty depressed about my body image and I struggled with losing weight in extremely unhealthy ways,” she revealed. “Living [with an eating disorder] left me miserable and I felt too weak to do even the simplest of daily tasks.”  Nevertheless, Katie bravely recovered from her eating disorder, put weight back on, but began to feel sluggish all the time. “I knew it wasn’t the way that a normal person in their twenties should be feeling,” she recalled.

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Now a self-professed gym-junkie, Katie wouldn’t trade her active lifestyle for the world. “If you had ever told the old me that I’d be a gym junkie, I would have probably laughed in your face!” she gleamed. “But look at me now!” Since she joined PumpUp, Katie eats clean most of the time and eats more frequently than she ever has before. “I push for 5 small meals a day. But every once in awhile I remember how much I love cookies…I’m a sucker for a chocolate chip cookie,” nodded Katie. She also manages to work out 5-6 days a week, despite her hectic schedule. “I wouldn’t have it any other way,” she affirmed.

She counsels other PumpUp members to find motivation from within his or herself. “Hold on to that motivation for dear life,” she urged. “You are so beautiful and so worth working for! Don’t let anyone tell you that you can’t do anything.” Recognizing personal victories is an important part of the process for Katie. “Love yourself through all the successes and failures of your journey! You will fall, but that only makes victory that much sweeter when it’s accomplished,” she continued. Moving forward, Katie aspires to help other people find comfort in their own skin, just like she found comfort in hers. 

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Katie’s biggest motivation is her best friend Shayler (@shaysymm on PumpUp). “She really helped me kick my butt into gear!” said Katie. “She’s always been here to help guide me, she’s a beast!”

Favourite meals

“I’ll totally crumble for a gooey chocolate chip cookie with a tall glass of fat free milk. But besides that, I love steamed squash so much.”

Motivational Mantra

 ”We have to continually be jumping off cliffs and developing our wings on the way down.”- Kurt Vonnegut 

Favourite Workout

I love weightlifting!”

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Fun Facts about Katie

 “I’m a Gemini, so I’m kind of a jack of all trades! I really enjoy doing just about anything new.”

Find Katie on PumpUp and Instagram @KatieEliza_  to keep her pumped!

Sophia Le is a PumpUp role model - PumpUp Spotlight Series

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Want to learn more about how PumpUp member @SophiaLe stays active? She’s a print model and a huge role model on PumpUp! Sophia has tons of great advice to share about exercising, eating healthy, and keeping herself motivated! 

Sophia joined the PumpUp community in May 2014 in search of a platform where she could share and discuss health and fitness with like-minded individuals. “I initially only had Instagram and I loved posting pictures of my workouts and the food I cook—but I’m so into it and wanted to post about it all the time,” explains Sophia. “It seemed like instagrammers got annoyed with all my health and fitness stuff,” she chuckles. This can be discouraging, particularly for those just beginning their wellness journeys. “I wanted to join PumpUp because everyone on there is just as into it as I am, and they don’t get annoyed with my posts,” she elaborates. “I also like seeing the cool workouts other people do, so I can learn new ones to try and new recipes to cook.”

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Due to the nature of her occupation as a model, it’s important for Sophia to remain active. “Some nights are intense workouts that are 2 hours long, and on other nights when I’m too tired, I’ll do a small workout for 20 or 30 minutes,” she says. Like many other PumpUp members, Sophia is a night owl. “I’ve always exercised at night and I see a lot of people on PumpUp doing home workouts like I do,” she tells us. “They have great results, it’s inspiring. It just shows that you can do it yourself without a trainer or some super expensive gym equipment.”

Balance and moderation are important for maintaining a healthy diet, and Sophia does this successfully by using simple tricks that don’t require big changes. “If I eat eggs, I’ll have just the egg whites. If I make a sandwich, I’ll use one piece of bread and make a half sandwich instead,” she explains. “Instead of regular whole milk, I’ll have soy or almond milk. I’m not gonna lie though, I have a lot of cheat meals. I just don’t splurge all day every day like I used to.” After all, PumpUp members strive for progress, not perfection, right?

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Sophia is as real as real can be. She explains that it’s easier to be healthy by making small changes because it relieves a lot of pressure. Drastic changes can be daunting and even overwhelming for beginners.  “Make 2 or 3 small substitutions to your diet using healthy choices,” she advises. “You’ll feel good about yourself and want to make more changes later on. When people put so much pressure on themselves to the point where they deprive themselves of everything, their cravings take over and it gets too hard to maintain a healthy lifestyle.” 

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Answers, rather than excuses, keep Sophia motivated. She likes to ask herself questions before making decisions about health and exercise. “‘Am I really too tired to work out for 10 minutes?’ or ‘How am I going to feel after that? Is it worth it?’ I don’t want to wake up the next day with the regret of eating something bad or not squeezing in a workout,” she shares.  She is also inspired by the determination of other PumpUp members to remain active and healthy, regardless of their circumstances. “When I see others on PumpUp who work full time, have kids, engagements with friends, and everything else, yet they still somehow find time to squeeze in a workout, it motivates me to work harder,” she confirms. “Sometimes it makes me realize that I make too many excuses,” Sophia chuckles.

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Favourite Snack

“When I feel like snacking (which is ALL THE TIME!), I try downing some water and waiting a few minutes to see if I still have the cravings. I read somewhere that your body often mistakes thirst for hunger, so I drink a ton of water. But when I do snack, one of favorites is Snap pea Crisps! They’re so good and so addicting. Tip: Put your snacks into a tiny bowl or plate, that way you don’t eat way too much! I never eat out of the bag. 

Motivational Mantra

"Did you do anything today that will move you one step closer to where you want to be tomorrow?" 

Favourite Exercise

“I love kettle bells! It’s easy to make up new exercises with them. Whatever muscle group I want to work on, I pick up my 20 lb. kettlebell and keep moving until I find a motion that works out the muscle in a new way.”

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Be inspired by Sophia and keep her motivated! Follow Sophia on PumpUp and on Instagram @SophiaLe!

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It’s Flex Friday!
Here’s a photo shared by PumpUp member fitpetra! Putting on muscle takes work, especially if you have a thinner frame! Your diet will be important for this! You may need to eat MORE, but DO eat the good stuff: complex carbs, lean proteins, and healthy fats.

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Get this, kellergetsfit lost 7.5 lbs between today and 8 weeks ago and look at the progress she’s made! We’re super excited for her!! Keep her pumped on Transformation Tuesday and remember to post up your photos!!

Kendrick W. is basically superman - PumpUp Spotlight Series

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The late Christopher Reeve was quoted saying that “A hero is an ordinary individual who finds strength to persevere…in spite of overwhelming obstacles.” Today’s PumpUp spotlight member Kendrick is certainly a hero in more ways than one. He brims with positivity on PumpUp and has overcome bullying in the past. If Superman’s “S” stands for “hope,” we’re very optimistic that Kendrick will accomplish great things on PumpUp in the future. 

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Kendrick had to overcome his fair share of adversity before he managed to attain his current physique. “I use the past to fuel my present so I never feel alone and sad like I was back then,” says Kendrick. Never the tallest nor strongest child growing up, he explains that he was not only targeted during grade school for his small stature, but because he was reading at a college level by the 6th grade. Bullies were quick to pick on him for his other physiological conditions as well. “Having asthma and immune deficiency, I was always sick and many kids picked on me and beat me up. I am stronger now—though I almost died after being hit by a pick up truck when I was 10,” he elaborates.

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Presently, Kendrick’s lifestyle consists of healthy eating and exercising at least three times a week. Since joining PumpUp, he abandoned his bad habits and cut back on his partying. He recently shared how maintaining this routine led to his impressive 4.3% body fat composition, and he doesn’t take supplements or even protein shakes. “Just the occasional protein bar if I am out and about,” Kendrick shrugs. “I am constantly eating and if I am not eating, I am training or working.”

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He gives a great analogy for PumpUp members who are looking to lead a more healthy and active lifestyle. “Fitness is a marathon, not a 40 yard dash,” Kendrick muses. “The true results you can feel good about will come with time. Within that time you must not lose faith in yourself or the journey.” The word Kaizen, Japanese for “continuous improvement” or “good change” sets the framework for Kendrick’s fitness goals. “Continuous improvement. That’s how I see fitness each day—it’s a day to improve upon yourself, rather than to deny that who you are is not great already,” he affirms.

Kendrick brings a herculean force of positivity to PumpUp and he hopes to inspire others while in exchange deriving inspiration from members within the app. “I’d like to motivate others to keep pushing forward in their journeys and to spread as much positivity as possible,” he shares.

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Biggest motivators

In all honesty, Captain America and Superman. I have been obsessed with them since I was a kid.

Motivational Mantra

My favorite saying is “I may not be the strongest, I may not be the fastest, but I’ll be damned if I am not trying the hardest.”

Favourite Exercise

Pull-ups or Shoulder Shrugs

Fun Facts about Kendrick

I’ve travelled to over 10 countries and plan to touchdown on every continent before I kick the bucket. 

Follow Kendrick on PumpUp @kendrickwilliams1291 and on Instagram @kfitbro93.