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5 Tips to Balance Food and Happiness This December

5 Tips to Balance Food and Happiness This December

Happy holidays to you and your family this joyful season! Tis' the season to be fit and jolly. December is a beautiful time of food, food and more food! Of course, whenever excess food and treats are are involved, temptations are our worst enemies. From irresistible mashed potatoes to the sweet aroma of freshly baked Christmas gingerbread cookies, it is easy to get carried away.

Why not end the year on Santa’s ‘nice list’? Leave some coconut & peanut butter protein balls with a nice tall glass of almond milk for Santa this year! Here are 5 helpful tips to balance food and happiness this December:

Why Can't 2016 be the Happiest Year of Your Life?

Why Can't 2016 be the Happiest Year of Your Life?

We all want to be happier.

Whether it’s eating better, making new friends, saving money, travelling more often, or anything else, the driver behind resolutions is personal growth and increased happiness in life. Here's the one trick that you need to increase your happiness.

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!

8 happiness quotes to make you feel, well, happy

8 happiness quotes to make you feel, well, happy


Action may not always bring happiness, but there is no happiness without action. What does happiness mean to you? Whether happiness is an extra avocado popsicle, beating your personal best time for running, or simply being able to walk outside without a jacket for the first time since winter, we want to know how you're striving towards happiness all day every day. Sit back, brew yourself a very large cup of coffee and read through these happiness quotes. They'll make your day that much brighter.

Being happy doesn't mean that everything is perfect. It means that you've decided to look beyond the imperfections.

Look beyond imperfections and strive towards happiness. (PumpUp)

Action may not always bring happiness but there is no happiness without action

Take steps towards happiness, don't wait for it to come.

Happiness is a conscious choice, not an automatic response

Consciously decide to be unconditionally happy. Every day. (Image c/o DailyQuotes)

It might take a year, it might take a day. But what's meant to be will always find its way

Be patient. Though happiness is a choice, it isn't automatic. (Image c/o Lifehack)

Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change

Fill your mind with positive thoughts and the rest will follow. (Image c/o TheGoodVibe)

Don't let silly little things steal your happiness

Don't let anything steal your happiness. Focus on what's important right now, in this moment. (Image c/o the Power of Positivity)

When it rains, look for rainbows. When it's dark, look for stars

Find the positive in everything. This is a great metaphor for seeing the glass half-full rather than half-empty. (Image c/o Pinterest)

When something goes wrong in your life, just yell

It'll be a bigger plot twist than Harry Potter being a horcrux himself (wait, was that a spoiler?) (Image c/o Cosmopolitan UK)

Have any great happiness quotes to show us? Tag them in your captions on PumpUp with #MotivationMonday or #Happiness so that we can take a look! We'd love to learn what happiness means to you!


​​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

You might have seasonal affective disorder and not even know it. Here's what to do


By Nataliya Schafer  

We know that too much time spent in the sun can be bad for our skin, but not enough time in the sun can be bad for our body and mind.

During the summer, we have picnics, go on bike rides, swim, take long walks, soak up the sunlight, and generally spend lots of time being active.

During fall and winter, it gets dark earlier and light later, meaning it’s possible to spend all daylight hours working indoors. It’s cold –sometimes really cold – and windy, and wet. Who wants to deal with that?

Spending the night under that thick blanket on the couch with House of Cards on a frigid Friday night is just so much more appealing than taking the bus across town to ultimately wait in a long line at a restaurant/bar during a deep freeze.

If you’re usually a go-go-type person in the summer but feel like you couldn’t drag yourself off the couch if your job depended on it in the winter months, then you have a problem – you may have Seasonal affective disorder.

Seasonal affective disorder (also known as SAD or winter depression) isn’t fully understood, but it’s believed to be linked to reduced exposure to sunlight. We know that sunlight can affect the brain’s chemicals; we don’t exactly know what this effect is, but it likely has a lot to do with vitamin D

Sunlight is one of our body’s best and only sources of vitamin D. When there’s less of it and when our bodies are bundled up in layers or hidden in warm houses, it’s impossible to absorb any solar vitamin D.

Lack of sunlight can increase the production of melatonin (the body’s sleep chemical), leaving a person with SAD feeling much more exhausted during the winter months. It can also decrease serotonin (the body’s feel-good chemical that also regulates appetite, memory, mood, and sleep) production.

All in all, SAD can make someone who’s a ray of sunshine in the summer months a hungry, unfocused, sleep-deprived, depressed grump.

But, make no mistake – depression of any kind, be it seasonal or year-round, is no joke. SAD isn’t less real than those with year-round depression just because it only happens for certain parts of the year. The symptoms are all the same and they are just as painful.

Below is a list of some foods that may help boost vitamin D levels in people with SAD:

Sometimes eating vitamin D-rich foods just isn’t enough, and that is totally normal.

Other options include vitamin D supplements, cod liver oil (500IUs per teaspoon), Ultravoilet lamps, or even antidepressants are all viable treatments, but you should talk to your doctor about which is right for you if you think you might have SAD.

Nataliya works in Toronto and is obsessed with her dog, as you can see on her Instagram @nataliya.schafer. She is discovering the world of weightlifting after years of boring elliptical-only workouts. She loves to horseback ride and laughs at people who say it isn’t a workout because “the horse does everything.” She loves a good deal–even if it’s on something she doesn’t need.

Tell somebody that they look lovely today


Tell somebody that they look lovely today, both on PumpUp and in person! Reblog to #SpreadPositivity! Open the app to find out who won yesterday’s swag challenge!

This is how to breathe positivity into your soul

There’s a saying that when we quiet the mind, the soul will speak. In this post, PumpUp member fitnessriss (@carissamarie2 on the app) teaches us how to internalize negativity and #SpreadPositivity through self-awareness.

“To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must find discipline and control one’s own mind.” – Buddha


Open your mind to the infinite possibilities that inhabit our lives. Ponder the possibility that our lives are molded by our minds. Imagine your life without stress, pain, depression; all the outer negativity from work, school, peers, family, and even personal issues. It can all be mended from within.

Wouldn’t that be relief? Wouldn’t that life be a beautiful breeze? Well, it is. It is freedom of the soul, and it’s more than possible. The change you’ve been waiting for, that part of your life that you’ve been searching for that has been missing, it has been within you all along. Your despair, stress, and worry can be healed beginning with the way you see, think, and how you feel.

 You carry the freedom of your mind, body, and spirit, but it’s up to you to take that freedom and control the emotions and responses you have towards life. Our lives are altered by our reactions and it takes seconds to make that right or wrong decision to react. Indeed, we are only human, but we must be patient with ourselves and think before we act upon a simple emotion. I’m not telling you to bottle up your emotions, I’m telling you to acknowledge the negative ones, breathe in, and search for an easier, less stressful way to react to a situation.

Those few moments of pure awareness within yourself can free your mind of the way you view the outcomes and sometimes negative situations handed to you. But you are saving yourself from the unneeded pain, unwanted alterations, and even unacceptable anger or intolerance. Your reactions to the struggles and situations that this life will bring forth will define your outlook on life. You cannot let the negative ones get the best of you. Your love embodies the best of you and your negative emotions or reactions will only bring you out of touch with that love. No matter what life throws your way, you can overcome it. Always look at situations from all perspectives. Stay mindful of yourself and be aware of your emotions, but again, do not act upon the negative ones. If you breathe positivity into your soul, only a positive brighter life can be viewed through your now aware and tolerant eyes.

Free yourself from the barricaded rooms of stress, depression, and despair. You deserve the light. You deserve to feel the winds of happiness caress your skin. See the world for what it is and realize that only you can truly stop yourself from seeing that beautiful truth. Remember that this happiness and positive perspective of life isn’t something you need to search for – it’s already there with you.


You possess the ability from within, right now. You can be happy and see this life full of light and feel the love, right now. Once you take hold of that new perspective you are living that life you’ve always wanted, you’ve found what was missing, you have it all in the palm of your hands. Hold it close, practice each day, stay mindful, and remain patient with yourself. You can spread the love and positivity to others, don’t just tell them to react differently, remind them of that self-awareness, and let them see the beauty of a more patient perspective of life.  

Follow Carissa on Tumblr fitnessriss, Tweet her at @risaamariee2, find her on instagram @rissmarie2, and best of all, #SpreadPositivity with her on PumpUp @carissamarie2! 


Smiling is the best workout you can do for yourself and for others

Why did the scarecrow win an award? Because he was outstanding in his field. People smile for different reasons — maybe you didn’t laugh at this joke. But one thing that we do know for sure is that positivity is infectious. PumpUp proves this every day! There are several important reasons why you should give a big, toothy grin as often as possible. 

Smiling makes you happy

When the muscles in your face form a smile, it stimulates the brain that can make you feel happier. Psychologists have found if you grin for 60 seconds, regardless of your emotional state, it triggers the release of a chemical called seratonin, which triggers you to feel happier afterwards. 

Smiling makes others happy

Have you ever yawned because another person in the room was yawning? The same goes for smiling. Seeing somebody smile can trigger your facial muscles to mimic their expression.

Smiling can relieve stress

Several studies have shown that smiling can reduce anxiety and help to combat the effects of stress. This is important because it discourages unhealthy side effects associated with stress such as high blood pressure and intense cravings for junk food. 

What makes you smile?

We want to know what makes you happy! PumpUp member @mc_fitness (pictured above) has a terrific smile! “It’s the best remedy for everything! I’m smiling everyday because I know I’m doing something to change my body, even though it’s a slow process.” 

8 reasons why PumpUp members would make the best superheroes

We’re home to our very own league of legends. People on PumpUp do extraordinary things every day, and we’re honouring that by showcasing the superpowers you’d like to have. Your answers and actions make you kind, smart, and important.

you is kind you is smart pumpupblog

(Source: tumblr)

They have the superpower of kindness

“Just remember how easy it is to make someone’s day with a simple compliment,” says @tricky. This galvanized other members to share other inspiring superpowers they wish they had.

compliment the office michael scott pumpupblog

(Source: wifflegif)

They have the superpower of compassion

“That kindness comment got me thinking, and I would probably want to be able to make food out of thin air,” replied @julianandres96. “Not for me but because I can’t stand to think of all the children and even adults who don’t know where their next meal comes from.”

ned pushing daisies strawberry compassion pumpupblog

(Source: giphy)

They have the most positive voices in the world

Wouldn’t it be cool to have sonar-like vocal chords that would vanquish all the negativity on the planet? “My superpower would be to have the most beautiful voice in the world that fills everyone’s heart with so much love that all the negativity in the world disappears for good,” said @seliva. Sign us up now.

karen o they don't love you like i love you pumpupblog

(Source: tumblr

They have the superpower of happiness

“I want to make everyone happy regardless of the state the are in,” shared @melissasasa. Her happiness is, in turn, contagious. “I strongly feel that happiness is the best thing anyone can have in the world, so being able to give happiness is just powerful. Happiness just keeps us moving no matter how tough life gets,” she continued.

happiness effy pumpupblog compliment

(Source: okmoviequotes)

They recognize that ordinary heroes are extraordinary

“The heroes in my eyes are those that give back to society and impact so many people’s lives. You don’t need to be special to be able to make someone’s life better,” opined @melissasa. “Anyone can spread the love and happiness through the simplest ways. Even though some of those people don’t get noticed and are not portrayed glamorously, they are the ones that make the biggest impact in the world. That’s so powerful to me.”

ordinary hero high five pumpupblog

(Source: tumblr)

They’d heal you

“If I had a superpower I’d want it to be the power to heal,” says @mjmartinez86. “I do try my best in what I can everyday through kindness, positivity, gentle words, and encouragement. But I really wish that I had the superpower to heal terminal illnesses—particularly cancer.”

healing ned pushing daisies superpower pumpupblog

(Source: giphy

They’d be great at multitasking

It’d be great to have Hermione’s time-turner from Harry Potter and the Prisoner of Azkaban, but it’d be better if we could stop time ourselves. @krysfit agreed wholeheartedly and explained, “That way I can get my homework done, ace my classes, go to the gym, AND get a solid night of sleep every night!”

time turner hermione multitasking productivity pumpupblog

(Source: tumblr)

They’d achieve ALL their goals

Benjamin Button got the short end of the stick in our opinion. @brandonskornia has a better alternative, explaining that “My superpower would be eternal life without aging. That way, no matter what my goals are, I’d always have time to achieve them and live to do everything I want to accomplish.”


(Source: Tumblr)

Thank you for taking the time to answer our superpower question! You deserve them all.