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get fit

Why motivation is all about your mindset


This is a post by fashion and fitness blogger Jodi-Kay Edwards. Follow her on PumpUp @jodikayedwards and on her blog,

January has come and gone, but what about your goals and New Year’s resolutions? Have you been able to make it to the gym 4 days a week, did you stop eating copious amounts of chocolate, did you stop overusing the word bae? Have you been nicer to your brother and have you been calling grandma at least once a week?

No matter where you are in your fitness/health/personal journey remember this, it is just that, a journey! While there is no overnight magic pill to help us concentrate on our goals or fairy godmother to help make our dearest wish come true I can let you in on a little secret and that secret is motivation.

So what can you do with that? Well you can’t eat it, sleep on it, or take it on dates but you can internalize it. The key to not only getting motivated and (keyword) staying motivated is your mindset. The mind is a powerful thing so be careful what you tell yourself!

Busy schedule, no time to get to the gym? Okay then, no gym it is. But what if no gym turned into a few squats while brushing our teeth or a few sit-ups before crawling into bed?


Throughout the day things will always “come up”. My favorite time to workout is in the morning, I feel refreshed and energized, even if it’s a small workout I can always do a second workout in the afternoon if I have the energy or time. Pinterest has great workouts you can do at home in a matter of minutes! Start small even if it’s just one day a week and build from there. Once you start setting and reaching even the smallest of goals you will automatically be motivated to continue. If you set your goals too high it might turn into a chore and that’s where our motivation drops. Are you a clean the house all in one day type of person or clean up as you go, figure out what works best for you and your mindset!

(Think about what small goals you can set for yourself this week. Don’t set yourself up for failure or disappointment!)

Another way to keep up with your goals is to stay focused! Don’t get distracted or discouraged along the way. To become the best version of yourself requires a little bit of time. You didn’t get to where you are overnight right? It took time to learn those habits or behaviors that you have decided you want to change, so give yourself enough time to unlearn them and to learn a better way instead.

Don’t forget as you are setting and reaching those little goals check them off and keep going, decide if you are moving at a fast enough pace, from here do some self reflection and make a few changes depending on what you think you can handle. Make SMART goals. Specific, measurable, attainable, realistic and timely. Be good to yourself, you deserve this!


So now that the whole “New Year, New you” craze is over take a few minutes (after reading this) to look at where you are. Are you still on track or did you find yourself wandering of course? Are you acknowledging the little improvements or are you frustrated that big changes haven’t happened yet. Are you bored of your current routine or have you found ways to switch it up? There are only so many ways you can eat eggs right? Wrong! I for one am a huge fan scrambled eggs with asparagus and boiled eggs with lemon pepper seasoning. There are so many oatmeal choices out there, one week I might have brown sugar or add some honey and apples. Eggs and oatmeal for breakfast, yes I’ll admit my basic-ness when it comes to breakfast but I know what works for me and as that chimney guy from Mary Poppins once said ” I does what I likes and I likes what I do”. Chim chim-in-ey, chim chim-in-ey Chim chim cher-oo.

Same goes for my workout routine, once something stops working for my body, instead of getting frustrated, I try something else.

With us being only a month into the New Year we may not see any home runs but keep working for it, keep looking and what you see a few months from now just might surprise you!


I almost forgot! Another way to stay motivated is to surround yourself with people who have a common goal. The PumpUp community keeps me motivated to continue to live a healthy lifestyle. You can find me on the PumpUp app @jodikayedwards where I post my meals and a few workout tips as well!

Shoes/Nike Pants/Nike Top/Given to me compliments of PumpUp


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!

Anaerobic vs. Aerobic Activities: Which is Best for Your Overall Health?


Article by Andrea Wilkins, freelance writer. Follow PumpUp on Tumblr for more fitness tips!

If you’re looking to adopt a fitness regimen – whether for weight loss, increased endurance for an upcoming event or simply improving your quality of life through better health – you’ve no doubt come across a dizzying array of workout plans, all of them promising results. While fitness experts may squabble over weight machines versus free weights or duration versus intensity in a cardio workout, most would agree that variation in one’s workout is crucial to achieving full-body fitness, and there isn’t one single master fitness regimen that renders all others obsolete.

After taking a close look at some of the most lauded regimens, however, you might start noticing some patterns. First of all, there’s that variation factor again: Most decent workouts engage a variety of muscle groups, and some may vary in intensity – that is, how much you exert yourself – as well. On the other hand, many of them also have elements of consistency such as duration while gradually scaling up how many times an exercise is done, known as reps, with the end result being that your body becomes conditioned in the way of endurance or strength. 

(Image c/o Tumblr)

Whether or not you see the terms themselves bandied about in a workout description, aerobic and anaerobic training both figure into the most well-balanced regimens. Aerobic exercise simply refers to activities that require oxygen, which is needed to burn carbohydrates and fat to produce energy for continued exertion. During aerobic exercise, which typically includes low- to medium-intensity activities, your heart rate remains elevated for as long as you are engaging in the activity. While running, cycling and jogging are perhaps the most well-known forms of aerobic exercise, any activity that boosts your endurance and maintains a relatively steady intensity for a sufficient amount of time could fall into this category. Swimming, tennis, volleyball and even walking up several hundred steps can all constitute aerobic exercise as long as the activity is consistent and sustained. Among the many health benefits aerobic exercise – also known as cardio – confers are increased endurance, a stronger heart muscle that is more efficient at moving vital oxygen throughout the body, and even improved cognition in young adults, according to a 2009 Swedish study.

(Image c/o Tumblr)

Anaerobic exercise, as its name suggests, requires sources other than oxygen to produce energy. The two main sources for anaerobic activities, which tend to have a shorter duration than cardio but higher intensity, are anaerobic glycolysis, a process in which the body breaks down glucose and produces lactic acid instead of using oxygen, and high-energy phosphates that are stored in small quantities in your muscle cells. The most well-known anaerobic activity is resistance training with either weights or one’s own body weight. This activity engages fast-twitch muscle fibers for short bursts of intense exercise followed by a brief resting period; repetition and gradually ramping up the intensity over a period of days or weeks both lead to increased muscle mass. Anaerobic activities, which can include high-intensity interval training, gymnastics, sprinting, swim sprints, some martial arts and even normally aerobic sports like volleyball or tennis when played with enough intensity, yield increased muscle mass and decreased body fat, and they can also boost your metabolism – even when you’re resting – and bolster your maximal aerobic capacity, known as VO2 max.

Numerous experts agree that the best workouts include both aerobic and anaerobic activities since the benefits of each are different and complement each other well. Some regimens blend them together; circuit training, for example, alternates between intervals of anaerobic training and short bursts of cardio to keep one’s heart rate up through the entire workout. Other trainers swear by beginning or ending with 30 or more minutes of cardio along with a period of time dedicated entirely to various weight-based exercises. Obtaining a consistent balance of both seems to be the overarching principle, so you’re free to experiment to find which regimen works best for you as long as both types of activities factor in.

This is an article by Andrea Wilkins.  She is a freelance writer and expert in health, fitness, and travel. When she’s not writing she can usually be found reading a good book or hitting the gym.