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5 Reasons To Get A Jump Start On Your Fitness Goals

5 Reasons To Get A Jump Start On Your Fitness Goals

The hardest part about doing anything is getting started. I have found this to be so true, especially when it comes to my fitness goals at the beginning of the year. Once I get started on my daily workout routine, I seem to be fine. But, the hard part is making that first step, and then staying motivated and committed to my fitness goals.

When you consider all the great benefits from working out and getting fit, you will be inspired to do workouts more and more often.

6 Ways To Create Successful Goals

6 Ways To Create Successful Goals

Make your dreams come true by setting up a plan to achieve them. Goal setting and vision boards are powerful tools when you have your thoughts aligned with your dreams. So, you want to create successful goals that will actually make a difference for you. Before starting, remember that your thoughts become your words and your words become actions. Be aware of what goes into your mind before setting your intentions.

Regardless of where you are now, any time is the perfect time to create successful goals!

The Fail-Safe Guide to Getting on Track in January

The Fail-Safe Guide to Getting on Track in January

If there is ever a time that our collective enthusiasm for fitness takes a back seat, it is during the holiday season. Starting with Thanksgiving, and carrying on well into January, more people are into growing a bloated belly than a bicep, breaking the habits of a bodybuilding lifestyle – and well, any routine.

Getting back in shape is an imposing task, one that requires a whole lot of willpower. Armed with unbeatable determination and past experience, however, it is possible to make a triumphant comeback early into the new year. Here are a few tips for getting on track in January!

8 quotes that will help you stay honest to your fitness goals

8 quotes that will help you stay honest to your fitness goals


Honesty is the best policy, especially when it comes to goal-setting. Take time to reflect upon your fitness goals on National Honesty Day and write them down. It might be more useful for you than you realize, and it might even be the secret to your success. Commitment means staying loyal to what you said you were going to do, long after the mood that you set it in has left you. Make a commitment to yourself and to others by sharing your aspirations with a fitness community like PumpUp. It'll help you stay accountable and achieve more than you could ever have imagined.

I am not what happened to me. I am what I choose to become

I am not what happened to me. I am what I choose to become.

Via USAP Group / Wordpress

If you do something out of duty it will deplete you. But if you do something out of love, it will energize you.

If you do something out of duty, it will deplete you. But if you do something out of love, it will energize you - honest quotes about committing to fitness

Via theFeelGoodery / Tumblr

If you're persistent, you'll get it. If you're consistent, you'll keep it.

If you're persistent, you'll get it. If you're consistent, you'll keep it - Fitness quotes about honesty and commitment

Via Pinterest

You have to go whole-heartedly into anything  in order to achieve anything worth having.

You have to go whole heartedly into anything in order to achieve anything worth having - Fitness quotes about commitment and honesty


Stop making excuses and just do things

Stop making excuses and just do things - Fitness goals about making commitments and being honest

Via The Every Girl

Every champion was once a contender that refused to give up

Every champion was once a contender that refused to give up - fitness quotes about commitment and honesty

Via Flickr

If it's important, you'll find a way. If not, you'll find an excuse

If it is important to you, you will find a way. If not, you'll find an excuse - quotes about honesty and commitment to your fitness goals

Via tumblr

The difference between excellence and mediocrity is commitment

The difference between excellence and mediocrity is commitment - Quotes about commitment to your fitness goals

Via Etsy

Did these quotes about honesty and commitment help you with your fitness goals today? Share about it on the PumpUp community and let us know what your honest fitness goals are on National Honesty Day!

11 quotes that will inspire you to make today count

11 quotes that will inspire you to make today count


What is done today is the tomorrow. Make today count by springing into action and taking steps towards your goals. Whether you find inspiration from somebody else's simple actions or a from a handful of motivational quotes, do something today that your future self will thank you for. Perform every action with intention and purpose. Here are just a few quotes that will help:

Concentrate on how far you've come rather than how far you have left to go // The PumpUp Blog

Concentrate on how far you've come, rather than how far you have left to go.

There are far far better things ahead than any we leave behind

There are far, far better things ahead than any we leave behind - C.S. Lewis (Pinterest)

The best way to predict your future is to create it

The best way to predict your future is to create it - Abraham Lincoln (Deviantart)

The past is where you learned the lesson. The future is where you apply the lesson

The past is where you learned the lesson. The future is where you apply the lesson. (Hplyrikz)
I'm going to succeed because I'm crazy enough to think I can
I'm going to succeed because I'm crazy enough to think I can. (Zenmartial)

Every student can learn: just not on the same day or in the same way

Every student can learn, just not in the same day or in the same way. (Teachers Pay Teachers)

Happiness is found on the way not at the end of the road



Happiness is found on the way, not at the end of the road (Pinterest)

The future belongs to the few of us still willing to get our hands dirty (TwistedSifter)

The best thing about the future is that it comes one day at a time

The best thing about the future is that it comes one day at a time (Pinterest)

You don't have to see the whole staircase, just take the first step

You don't have to see the whole staircase, just take the first step (Soberjulie)


What is done today is the tomorrow (PumpUp member @gabbyanalise)

Did these quotes inspire you to make today count? Have great inspirational quotes to share with the PumpUp community? Let us know in the comments below, or tag your photos on PumpUp with #MotivationMonday!

How Laura achieved the unachievable with the help of PumpUp - PumpUp Success Stories

How Laura achieved the unachievable with the help of PumpUp - PumpUp Success Stories


Overcoming binge eating

Having a slim frame doesn't make you immune to body shaming. It affects everybody, either directly or indirectly. Though PumpUp member @laurakaleja has been slim for most of her life, one negative weight-related remark made a deep impression upon her relationship with food at a very young age. "Before I started using PumpUp, my diet was crazy and the only thought I had in my head was the need to be super skinny," she recounted. "When I lived with my grandmother in primary school, she let me eat everything I wanted and more. One of my siblings began to call me fat. It really hit me – it hurts when somebody close to you says those kind of remarks about you. From that point onward, I decided that nobody should ever have reason to call me overweight. I started to eat less and less, which of course led to binging later on." This mindset coaxed Laura into developing erratic eating patterns. "I went through so many different diets and experimented with vegetarianism, veganism, you name it. There was a point when I only ate raw food," she recalled. "As I got older, I began to realize that torturing my body with restrictions wasn't the answer."

PumpUp member Laura Kaleja learned to stop bingeing and became motivated to train for and finish a half marathon

Almost one year ago, Laura joined the PumpUp community in search of motivation to develop a healthy lifestyle rather than temporary bouts of fitness. "I wanted to get in better shape since one of my favourite YouTubers, Eva Marison, recommended it," she mused. "I immediately fell in love with the PumpUp community. It has always been very supportive and motivating. Most of all, I loved the workouts that PumpUp offered. It opened me up to a whole different range of exercises according to my goals an my fitness level." 

PumpUp member Laura Kaleja stopped restrictive eating and learned to adopt more a more balanced relationship with food

A 21 km run became more than an aspiration for Laura

Since joining PumpUp, Laura's eating patterns are also much more balanced. "I have overcome bingeing by eating healthy snacks and having something sweet once in a while if my body really wants it," she offered. "I eat 3 healthy meals a day and 2-3 snacks a day. I hope that PumpUp will help me stay on the right track, because now I'm in a very good place. PumpUp has helped me to appreciate my worth beyond being skinny. With the help of this application I have changed my diet for the better." Laura is dedicated to maintaining this lifestyle. In addition to performing workouts on the app itself, she exercises 3-5 times a week at the gym and enjoys going on 7-20km runs. "I used to think that I couldn’t run more than 10 km, but using PumpUp has helped me realize that I can do even more," she confirmed. "In October 2014, PumpUp allowed me to accomplish something that I thought I couldn't do in a million years.  I ran my first half marathon – 21 km."

Best advice for fellow PumpUp members

Be the best version of yourself! You will never look like anybody else, so instead of comparing yourself to others try to focus more on your goals. And remember that everything is possible if you try hard enough. 

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Laura's meals

My go to dishes are brown rice with vegetables and chicken or with red beans, couscous with cooked mushrooms and vegetables, also different kind of salads – mostly with tuna fish. For breakfast my favourite food is oatmeal with fruit and for snacks – some fruit, a rice cake with peanut butter or carrots with hummus. Since I started using PumpUp I got a blender and now one of my favourite type of drinks are smoothies – my all time favourite is bananas with strawberries, blackberries and almond milk.

Biggest source of motivation

My biggest motivation is happiness – and a healthy lifestyle guarantees you that.

Motivational Mantra

Don’t try to be perfect. Just try to be better than you were yesterday.

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Favourite exercise

My most favourite activity is running. It is funny because I hated it a year ago.  I used to run only to keep my body in shape, but now I absolutely love it!

Fun fact about Laura

I am a first year University of Latvia student. I study English philology and hope to have a job in the future that would involve a lot of traveling, because that is my favourite thing to do. The most exotic country to which I have been is India.

Keep Laura pumped on the app @laurakaleja and let us know if you were inspired by her story in the comments below. Have an awesome story to share with the PumpUp community? Did you achieve the unachievable? Tag your posts with #SpringIntoAction whenever you feel like you've especially challenged yourself throughout the month of April!

5 ways to spring into action and commit to your goals

5 ways to spring into action and commit to your goals


You've already set out your goals for the year and tested them over the past few months. Maybe your methods worked. Maybe they didn't. With summer just around the corner, it's time to really push yourself. Make your routine a bit stricter to achieve the best results. Don't expect change to happen overnight and don't give up after a few weeks! It takes time to create habits that will last a lifetime. Here are some ideas that will help:

Don't be too hard on yourself


Image via BetweenScreens

It isn't hard to exhaust yourself by embarking on your goals a bit too enthusiastically. Your willpower can only do so much for you. Don't push yourself too much at first and don't beat yourself up about your failures. Starting little by little and gradually changing your habits will become central to your health and fitness journey. It's also a more thoughtful way to treat yourself, as your body needs time to adapt to change.


study gif

Image via mrwgifs

Be curious and critical. Don't be afraid to ask questions about what kind of food is best for your body and your lifestyle. Dare to research about how exercise affects your body and whether 'health fads' actually live up to the hype. Keep your goals in mind and make sure that you constantly ask questions before (and during) your lifestyle change. The fitness industry is just that: an industry. Be wary of false information and ensure that your decisions are well-educated.

Look around. Is there someone who can accompany you in this journey?

Workout buddy gif

Find a workout of this gif here

From personal experience, I've noticed how motivating is being able to count on somebody who is pursuing goals that are similar to yours. You and your workout buddy will be able to hold yourselves accountable to your goals and mutually benefit from the motivation boost you give to each other.  Put simply, it's a win-win situation that's just plain awesome. Reach out to your friends, colleagues, family members, classmates, or even your significant other. You have the power to give them the greatest opportunity to commit to their health and fitness objectives for real.

Stick to a consistent and realistic workout routine

Be consistent about your workout schedule

Image c/o Wordpress

Exercise isn't easy, and you won't see progress overnight. Overexerting yourself can be pretty dangerous and may even lead to muscle strain. Begin slowly, make adaptations as needed, and research about what kind of exercises will give you the best results based on your goals. Working out doesn't need to feel like a chore! If you love sports and hate the treadmill, sign up for an intramural team so that you at least have a schedule to commit to.

I always recommend PumpUp's customized workouts: they're so adaptable for any fitness level. It's just like having a personal trainer with you! YouTube workout videos are also great for staying in shape. You don't need to spend a fortune to create a daily routine for yourself!

Between workouts, make subtle changes that will help you to incorporate more activity into your lifestyle. Take the stairs instead of the elevator, ride your bike or walk instead of taking your car or a bus to nearby places, and do more active activities with people you care about. As long as you're making an effort to increase your movement in some way, you're doing something right.

Step out of your comfort zone

Step out of your comfort zone and challenge yourself.

Image c/o giphy

The fact that this is the last tip doesn't mean that it is the least important. Challenges are the foundation of a happy & healthy life. If you haven't accomplished your goals, maybe you haven't stepped far enough from your comfort zone. Push yourself.

Are you watching Netflix on your couch when somebody asks you to go rollerskating with them? Ditch the television and go rollerskating.  For this moment, forget about relaxation and comfort: opportunities are once in a lifetime.

Do you plan your walks along the shortest possible route? Walk faster and and farther just because. You'll not only feel physically awesome because of the extra exercise, but you'll be conscious that you transcended the limits of your willpower.

These are just a few tools to keep you pumping up. Go for it and don't think about losing faith!

This is a post by PumpUp member Sara A. (@bunnies), PumpUp blog contributor. Follow her Tumblr @gurdiel

Feature photo via Hamad Al-Mohanna on Flickr

5K personal bests : they aren't as elusive as you think

5K personal bests : they aren't as elusive as you think


One simple resolution transitioned into one major lifestyle change for PumpUp member @danialani, who set a benchmark for herself to run 5 kilometers at least once a week during PumpUp's #MyResolution challenge in January 2015. So far, she's been doing better than good. In fact, Dania has been doing great by steadily improving her personal best times. "In 11 weeks I went from running 5 km in 38 minutes to running it in 32," she said gleefully. "I'm 2 minutes away from my ultimate goal. I'm so so close." In less than half a year, Dania stuck faithfully to her smart, measurable, and specific resolution for herself. Her progress is palpable; her updates exude happiness. By participating in monthly challenges with the PumpUp community, Dania is more committed to achieve her health goals than she has ever been in her life. "Love yourself because you're capable of incredible things," she professed. "With every personal best, I sure am loving myself more and more." Keep Dania pumped on PumpUp app @danialani and be sure to let us know how we can help you to achieve your personal bests as well! What are obstacles that are hindering you from springing into action? Let us know in the comments below or tweet us @PumpUp, we'd love to hear from you!

Spring Into Action: Why action beats intention

Spring Into Action: Why action beats intention


Good intentions are just that— they're good. Actions transform good intentions into great accomplishments. From experience, you know that taking action isn't so simple: you overthink, you don't know where to start, excuses pile up higher than Mount Everest, and life simply gets in the way. How we create our intentions poses another problem. Tucked away in the corner of our minds are intentions that manifest themselves broadly, like vapours waiting to take form as a cloud full of precipitation, action, and meaning. There's something in your life that you haven't done:  an intention to eat healthier, to exude more positivity, to exercise more often. What gives?

Later can be now. Someday can be today. Tiny and gradual actions can help you to achieve major results.

Spring into Action and let the PumpUp community help you to achieve your goals. Use the hashtag #SpringIntoAction to share about how you are making actionable difference in your lives and the lives of others. It can start with a plan, or a post. It can start with a commitment to a community. Share about what spring into action means to you this month in the comments below!

Photo via flickr

why action beats intention


It takes 21-days to make a habit, so let's talk about your New Year's resolution

Post by Siya Natseva. Follow Siya on her blog, PumpUp (@cinnamonontop), and Instagram/Tumblr cinnamonontop8.

With January almost out the door, is it possible to still set some reasonable health goals for yourself? My resounding ‘Yes’ may have something to do with procrastination on my side this year! Let’s briefly run through my the pitfalls of New Year Resolutions and how to prevent failure.

I’ve never been fond of New Year Resolutions. They’re among those silly rituals people pretend to follow to give themselves a sense of purpose. The mantra whereby you actually do without vowing to do is, in this author’s view, as efficient as they can get, and my choice to start anew in January has little to do with world’s obsession with New Year Resolutions.

Why do most New Year’s Resolutions fail? 

1. Lack of commitment

In startlingly many cases, people aren’t committed to resolutions that they’ve made. The group mentality of the human race – which I’m happy to say rarely affects me - dictates that when a large number of people participate in something, it’s also expected of us to partake. And so, on an annual basis we are faced with the fateful moment of promising to quit smoking, start eating healthily and chasing after that dream job. Whether we truly believe in our goal and intend to work towards it is beside the point. Come November, this momentum wanes, creating a domino effect upon resolution-makers. 

 2.     Timing

Although the start of a new year sounds like the perfect time to rectify past wrong-doings, it’s also the worst. Having the blues in January is nothing short of customary. The anti-climax of the New Year hits hard and exercise, for example, is the least of our concerns.  When January rears its head, everyone is back in the office and companies set business objectives for the next 300-something days. It’s hardly helpful the days are short and darkness veils us at four pm. With stressful schedules ahead, it’s easy to understand why January isn’t the right moment to commence a journey of any sort.

 3.     Enthusiasm wears off

These factors soon lead to reduced levels of enthusiasm. Routine settles comfortably behind the steering wheel and self-reassuring statements, the likes of ‘It’s different now’, fly out of the window. Before we know it, it’s March and we’re yet to conquer planning meals, hitting the gym, embracing a positive attitude. Either that, or come March – after a string of gym visits and healthy eating – we’re tired of it, consider we can’t keep it up and give in.

What can you do about it?

1.     It’s about the now

As much as I say no one should rush into anything without studying it, there’s no time like now. It may be January 5th, or February 2nd. If you decide to go ahead with your fitness journey – or return to your programme after a setback - you should. Often, the longer you rationalise and analyse, the more convinced you become it’s unsustainable. There’s no reason why you shouldn’t put your trainers on and run in the park for 20 odd minutes. There’s no reason why you shouldn’t do a few sets of core exercise in the comfort of your home. Right now. Not tomorrow. Not next week or next month. Now.  

 2.     Leave the stress behind

If you’re like me, once you set yourself a task, you have to see it through at any cost. This zealous outlook frequently causes me unhealthy doses of stress. Working out is no exception, yet research shows that stress is immensely counter - productive to our health journeys. Instead of beating myself over the inability to exercise due to, say, exhaustion, I should see it as a motive to do superbly tomorrow. Naturally, it’s seldom the situation. I’m not advocating for the absence of passion and discipline here; I’m saying that an overly driven approach may sometimes be disadvantageous.

3.     Think comprehensively

Think of your health as an investment. The elements that compromise it, such as exercise and wise eating habits, will enable you to lead a fulfilling life. Try assessing them as a part of the whole, not separately. This way you won’t focus on how much you dislike sports, for example. It’ll be about your overall journey to a better you; a you that is content in the knowledge that your body is cared for. Remember the mental passage, too. No physical change will materialise, if you don’t welcome the voyage of the mind. And the voyage of the mind isn’t pinned down to a single date on a calendar (January 1st). It’s a life-long pledge: one that has to be driven continually but can start at any hour, on any day, in any year. Happy Resolutions!

3 Tips for Transforming your Resolutions into Reality!

Keep Your Eyes On The Prize!

The celebrations are over, and now we’re back to our everyday lives with the goals we made… and intend to keep. Whether you decided to lose weight, lose a bad habit, or like me, run a 10k, we’re all trying to find ways to keep these resolutions — but it ain’t easy. defines a resolution as “an intention made.“ A lot of us can intend to do things, but it takes a lot of courage and determination to actually do them.

Here are a few tips for transforming your New Years Resolutions into reality!

  1. Make It Public: Let people around you know what your goal is. Write in the comment section below, make it your Facebook status, post pictures, do whatever it takes. Let your peers motivate you!
  2. Set Friendly Reminders: Find ways of making sure you remember that you have a goal and you want to complete it. Stickies, writing on your hand, a daily alarm — just do it, otherwise you’ll probably forget it! If it’s working out, PumpUp will remind you when to work out.
  3. Have a Plan: If you set a good goal, chances are it’s going to take a while. Make a plan and set midway goals to keep you motivated along the way. Build a PumpUp workout and schedule it for every week on a specific day/time.

Oh, and I almost forgot #4: follow us on twitter for more awesome tips like these!

What Motivates You?

motivationWith the new year just around the corner, a lot of us are looking at the mirror and promising “this is the year I get in shape,” but where do we start? Motivation. Ask yourself, “what motivates me?” Whether it be to look better, be healthier, or live longer, it’s only you who can look deep down and find that inner motivation — the spark you’ll need — to ignite the flame inside. Without motivation, accomplishing any goal is a much harder task.

JonathanPersonally, my motivation came from certain words that were told to me by my high school teacher, coach, and friend. As a child and teenager, being in good physical shape was not something that came easily to me. I was overweight and out of shape — not a situation that I wanted to be. When I was 15, I was trying out for my high school volleyball team, and what was a simple player-coach interview turned into a life changing event. My coach told me that I really needed to “turn my diet around, exercise regularly and live a healthier lifestyle.” For me, that hit the spot. I found my motivation in the words of my coach and used it to reach my fitness goals. I was able to turn my life around — all because of a simple conversation I had with my coach when I was 15.

When you’re working towards your New Years Resolution this year, whatever that may be, it doesn’t matter what motivates you — as long as it does! There is no right or wrong answer.

For daily motivation and tips, don’t forget to follow us on Twitter!