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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!

12 quotes about success to help you achieve long term fitness goals

12 quotes about success to help you achieve long term fitness goals


Remove "can't" from your vocabulary and don't be discouraged if you aren't seeing immediate progress in your fitness journey. It isn't about being 'the best', but rather about being consistent. Set a daily goal and make subtle changes from there. Habits will hardwire you for progress. Whether you resolve to run for 20 minutes a day, plank for 60 seconds every morning, or read quotes about success after you wake up, do what works for you and be diligent about it.

Patience, persistence, and perspiration make an unbeatable combination for success

Patience, persistence, and perspiration make an unbeatable combination for success // The PumpUp Blog

Be patient. Good things take time. Photo by PumpUp member patritsja.

I never dreamed about success, I worked for it

I never dreamed about success, I worked for it // Quotes about success from the PumpUp Blog

Work for your successes. Photo by PumpUp member parisgirl1a.

Think of your workouts as important meetings you've scheduled with yourself. Bosses don't cancel.

Think of your workouts as important meetings  you've scheduled with yourself. Bosses don't cancel. // Quotes about success from the PumpUp Blog

Don't quit on yourself. You've come this far. Photo by PumpUp member ccfromspace

Success in life comes when you simply refuse to give up. With goals so strong, obstacles, failure, and loss only act as motivation.

Success comes when you simply refuse to give up // Quotes about success from the PumpUp Blog

Use your obstacles as a source of motivation. Photo via Pinterest

The more you believe in your own ability to succeed, the more likely it is that you will.

The more you believe in your own ability to succeed, the more likely it is that you will // Quotes about success from the PumpUp Blog

Self belief is an ingredient for successPhoto via

Never allow waiting to become a habit. Live your dreams and take risks. Life is happening now.

Don't allow waiting to become a habit // Quotes about Success from the PumpUp Blog

Live life in the present. Don't wait for your dreams to happen. - Photo via 

Believe in yourself. The greatest success is being yourself.

Believe in yourself // Quotes about success from the PumpUp Blog

Believe in yourselfPhoto via

Go ahead. You never know what could be on the other side.

Go ahead // Quotes about success from the PumpUp Blog

Go ahead. - Photo via

It's the oomph that turns TRY into TRIUMPH.

It's the oomph that turns try into triumph // Quotes about success from the PumpUp Blog

Try hard. - Photo via Jessica Sporn on Flickr

There is only one way to succeed at anything, and that is to give everything.

There is only one way to succeed at anything // Quotes about success from the PumpUp Blog

Give your workout your everythingPhoto via drinkthepink

I believe in the person I want to become.

I believe in the person I want to become // Quotes about Success from the PumpUp Blog

Believe in your ability to reach your goals - Photo via motivatedwithcarlos

Decide that you want it more than you are afraid of it.

Decide that you want it more than you are afraid of it // Quotes about success from the PumpUp Blog

Change is scary. Change anyway. - Photo via TastyJazzy

Did these quotes about success inspire your next workout? We hope that they, in some way, helped you to maintain your long-term fitness goals. Share your favorite quotes about success in the comments below! Happy #MotivationMonday :)

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. 

Processed with VSCOcam with f2 preset

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.

Processed with VSCOcam with f2 preset

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


​​My Secret to Balancing Fitness & Happiness

​​My Secret to Balancing Fitness & Happiness


Like many of us warriors out there, we are all fighting our own personal battle. Whether it may be with finance, love, or family....we're all balancing fitness with something and all struggle to maintain a happy and healthy lifestyle. The moment that I decided to change my life for the better, I was more lost than I had ever been. Instead of slowly changing my bad habits, I tried to attain everything I wanted, cold turkey.

I was so discouraged when I wasn't seeing progress... for months and months I oscillated between bad habits and healthier lifestyle changes. I finally had to give myself a reality check and realized that in order to attain my long-term goals, I had to switch them into short-term goals. (This made it easier to maintain better habits and gave me the ideal motivation).

secret balancing fitness happiness

Every month I have a new goal. Whether I'm eating junk food, getting to bed at a reasonable hour, or achieving five pull-ups; I work my butt off to reach that goal. Believe me when I say that reaching short-term goals, weekly or monthly,  is even a greater feeling than reaching your long-term goal.

secret balancing fitness happiness

With all this being said, I would like to share my #MarchToYourDream goal: Since the weather is getting warmer, I am so fortunate to have Red Rocks to workout at whenever I want. My goal for March is to make sure I get it least one workout during the week that is outside of my gym! This is how am balancing fitness and happiness.

This is a post by PumpUp member jennipherfitness

Motivation Monday: How does self-love make you feel?

Motivation Monday: How does self-love make you feel?



How does self-love make you feel?

Of course there is a lot of talk surrounding how difficult and painstaking it is to achieve self-love. It’s a process. It’s a journey. It takes time. As arduous as the process may be, you may want to consider how loving yourself makes you feel. Open your eyes to your the possibilities that await you. This one statement floating around the boards of Pinterest and WeHeartIt grafts everything together into a perfect, cohesive message: You are an individually fascinating combination of thoughts, ideas, feelings, and emotions. You are worthy of love, health and happiness. Don’t let value-judgments encumber you. Dream about your goals and live them. Live.

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


Love Yourself by seeing yourself in the eyes of your biggest supporters: those who have been positive influences throughout your journey.

This practice is called mirroring, as self love doesn’t have to be a solitary endeavor.

pumpupapp member killiancarreau’s handstand workout is one for the books :) Tag someone you admire to let them know how you ‘see’ them

Proof that small and measurable goals actually work


Small, measurable achievements are definitely worth celebrating, like this one from pumpupapp member tk17: “One year ago I was trying to win a National Guard t-shirt by doing twenty pushups. I did ten and I was so embarrassed that the guard to could one handed pushups and I could barely do ten. I can’t wait to go back and show her how easily I can do twenty.” Her #tbt wins her some #MyResolution #PumpUpSwag, keep her pumped! :)

10 steps to better eating : the mental approach


This is a post published by PumpUp member @coachmelissa. Check out her website at 

Clear your mind of can’t. I believe that you can eat your way to a beach-ready body for the summer. Trimming off those extra holiday pounds might be a hurdle and a half, but don’t give up now! 

Be patient and follow these 10 steps 

1. SET PRESENT-TENSE GOALS! It all starts by having clear and realistic goals. Write a list of things you want to change about your diet. Incorporate goals that you have for your body and plan your new lifestyle around those objectives. How to do it? Set present, short them and long term goals. Write in the present tense. Pin it up somewhere in your house: a place you know you won’t be able to avoid (like the fridge). Take it one goal at a time. Take your time to achieve your goals, it’s not a contest :-).

2. Make Your Goals Public! You might feel uncomfortable doing this but I highly suggest it. Why? Because making your goals public (on the pumpupapp, for example) will put a pressure on you and will have no other choice but to follow through with them ;-)! Plus, you can inspire people around you and they might join you!

3. Realistic Expectations. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. Follow your budget, cook your food to help you stay on track with your new lifestyle. Be realistic with time, and give yourself extra time to prepare food. Keep in mind that obstacles can and will derail you from your progress, so don’t think that everything will be easy and will just magically happen. This takes work.


4. Keep healthy food on hand. Make a list of foods you enjoy, and what food you can take with you to work, school, in the car etc. You can create entire menus depending on where you will be. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy food on hand. If you don’t you will end up eating whatever is available for you at the moment. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient.

5. Consistency Is Key! People respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep the same portion size and caloric intake. Your body will recognize this pattern and in turn keep your metabolism burning and your energy level will stay high. You will feel better by getting yourself in a healthy routine!

6. Be Flexible. Of course, even the best plans fall short at times. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: bag of nuts or almonds, protein bars, shakes, fresh fruits. Also, educate yourself on nutrition through the internet, blogs, magazines, books…Use your knowledge to help you improvise and find foods that are more compatible with your diet.

7. Don’t Beat Yourself Up. Nobody is perfect. We all make mistakes or miss a few meals. Even I do it. Just pick yourself up and get back on track! You’re doing this for you, so the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy doesn’t mean that you can’t enjoy food that isn’t on your meal plan. So, please don’t beat yourself up. YOU CAN DO THIS!!!

8. Make It Fun! Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative situations or thoughts into positive ones. Find fun ways to keep yourself motivated! Get your family or a friend involved. Set challenges at home, with friends or at work to start eating healthier. You are making change for the better, so why not make it enjoyable!

9. Give Yourself Praise! Don’t reward yourself with treats. This will derail all of your week efforts into the trash. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your correct habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise!!! Instead of rewarding yourself with a treat, go and get a nice tank top to motivate you even more! Praise builds confidence and makes you feel good about the healthy choices you are making and in turn helps you stay on your path to betterment.

10. Focus On The Journey And Not The Destination. It is never easy to love a healthy lifestyle. But in order to enjoy it with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in the small victories along the way, they add up.

Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now, go out and make a difference in your life today!!! Would you like to receive more support from me on a daily basis?? Ask me about my next Challenge & Support Group!

Together we can set goals and achieve them!


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!

If you can turn your New Year’s resolution into a lifestyle, you're on the right track.


This is a post by PumpUp member fitnessriss (@carissamarie2 on the pumpupapp).

New Year’s Resolutions, they are indeed a cast of hope with every New Year that comes; they bring people that extra motivation – “New year, new me.”

I see the promise that comes with a New Year’s Resolution, but I believe that a resolution is something you make permanent. We tend to make a resolution and fall back on it or we try for a while, then we forget, and come up with new resolutions that go through the same circle.

If you can turn your New Year’s resolution into a lifestyle, then you are on the right track. Most resolutions are directed towards health, fitness, and overall wellness – which are ideals that should last, because a healthy lifestyle is the right lifestyle. 

My resolution is to become fully vegan and keep bettering myself in yoga, meditation, reading, writing, and drawing; all of which I love and hope to commit myself to. Another resolution that is more personal for me is to look at myself with more admiration and only see beauty, instead of thinking negative thoughts about my body or my appearance.

Your resolution should be one that will help you to see more clearly. Your resolution should be something you’ve wanted to do all your life, if you’ve been telling yourself that you want to draw or play an instrument. Do it. Nothing and nobody can stop you from achieving exactly that. If it’s to lose 10 pounds, do so, but keep eating right and making those healthy decisions. If you say that you’re never going to drink again, that’s amazing, keep that dear to your heart, because it can only benefit you. School, work, family are all important aspects of life, but your happiness and accomplishing goals or changing your life for the better is even more important than anything.

If you’re not doing what you love, you’re not truly living. Set a resolution that is going to help you grow, open your mind, feel healthier, and soften your soul. If we keep our healthy resolutions it can branch off into something larger than life and inspire the next generations to do the same; little by little creating healthier lives everywhere.

My new job inspires me to reach my 2015 goals. Here's how you can reach your goals too


PumpUp member and NPC Bikini Competitor @sandylieu is making major waves with her goals for 2015. She shares about her exciting new job and her best advice for healthy living. Check out her blog here. 

Even though January just started, I can’t help but feel that I need to DO MORE. The start of the month has been nothing but amazing and I’m ecstatic to announce that I’m now working with Nutrex Research, Inc. 

Best of all, I’m doing what I LOVE. I love teaching/educating. Believe it or not, I used to be a 3rd grade teacher. 

What do I actually do  for Nutrex? Simple: I run the West Coast (no big deal, right?).  I educate business owners, consumers and make sure supplement stores, gyms, etc. are stocked with Nutrex products. I also make sure supplement users understand what they are putting into their bodies. Everyone is different and just like food, one ingredient may work for you but may not work for the other. In order to determine that, I like to find out what your goals are first and from there I will find the right supplements for YOU. But of course, before I even recommend supplements, whole foods are ALWAYS always the way to go. You cannot lose weight by taking supplements. You lose weight by proper exercise and nutrition (whole foods). 

Supplements add further nutritional value to (supplement) the diet.

When I first started my fitness journey back in 2010, I had no clue what I was doing. But how did I learn?

Google and YouTube.

Internet essentially provides access to free education. Given that there are so many different articles and sources of information on the web, however, it’s hard to separate truth from fact. Here are my favourite blogs that have personally helped me throughout my journey: 


I love PumpUp’s blog because every blogger on this page is just like US. Normal human beings with a goal and a vision… a vision to be better.

My goal this year is to help you guys grow as a person and to be happy with the body you were given. With so many coaches/teams out there nowadays, and the competitive world growing, it gets overwhelming. I know. I’ve been there. I’ve made mistakes. But the key is to not let that drag you down.

Healthful Pursuit

Leanne is the sweetest person ever and comes up with the most amazing recipes! She’s been through it all and has a recipe for any type of food sensitivity.

The Skinny Confidential

A lifestyle blog. Pure FUN! Lauryn is so gorgeous and her writing style is unique. She makes you want to keep reading. You’ll see…

Sandy Lieu back

Appreciate every experience because this is how we grow. Find what makes you happy. If you want to eat that donut, do it. Just make sure you burn it off. How? Just…

Be Active.

sandy lieu nutrex

Find out what you physically like to do. I love aerial fitness, running, spinning, and throwing heavy weights around in the gym ;). You don’t have to be inside a gym to accomplish your goals. Hiking is amazing too! If you have a hard time looking for new activities use Yelp. I think I use yelp as much as I use Google.

My top 5 goals for 2015 are:

  1. Build my CutieBootyFit brand
  2. Start Vlogging
  3. Takeover the West Coast with Nutrex
  4. Turn IFBB Pro
  5. Travel Internationally

What are your goals?


Sandy Lieu


What (or who) helps you track your progress to measure what you’ve accomplished so far? Whether it’s a journal, sticky notes, or a mantra that you repeat to yourself every morning, share a photo of something that’s keeping you on track to achieve your resolutions and goals! New member @fitness_bunny puts exercise tasks in this jar and completes a few every day. Neat, right?

Full #MyResolution photo challenge here: