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health tips

Health is the new black. Learn how to make it stick.

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This is a post by Ashley Hampton (PumpUp: @rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog

From juice bars to soul cycle to gluten free diets, this year has catapulted health trends to a whole new level—FINALLY—trends that are actually pushing everybody in the right direction!

Before you drop everything and pick up your green monster juice, be careful of a few things…if anything or anyone is telling you that you are going to drop 50 pounds in one month or clear up your acne in 5 days—be sure to be a little skeptical of these outrageous claims.

A healthy lifestyle is a long term commitment! Quick fixes are exactly what they sound like—short term results with short term life spans. Along with some of these highly advertised health trends comes heavy price tags that are just not reasonable for most people looking to transform their bodies and adopt a healthier lifestyle. I promise, you do not need to buy a $12 juice every day to look and feel your best! A 5-day cleanse may make you drop 5-10 pounds quickly, but you will undoubtedly gain the weight (and your sanity) back once you start eating solid foods again.

Of course, buying that acai bowl once in a while can be considered a healthy ‘treat,’ but always be aware of what is going on top of the acai—chocolate, granola, and excessive nuts can turn your healthy treat into a poor choice when you’re trying to stay on track

Here is my best advice: limit toppings to fresh fruits and nuts/seeds for the optimal superfood snack!

As for expensive workout classes and gym memberships, I guarantee that you can get the same results with the endless workout videos available for free on YouTube at home if you just set aside the same amount of time you would have if you went to a class (and you’ll save gas!—better for you and the environment).

If you want to cleanse your body, all you have to do is eat a mainly plant based diet— that is the foolproof way to allow your body to rid itself of toxins and additionally shed some pounds! I am by no means saying that you have to completely abandon your way of life now—simply put, the more fruits and veggies you eat, the happier you and your body will be! 

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Raw in College: Advanced Meal Plan

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This is a post by Ashley Hampton (PumpUp: @rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog

**This plan is best for people who want to fully embrace the Raw in College lifestyle!!!—this means you are ready to cut out animal products and processed foods—it applies to anyone who is looking to completely change their life in all aspects—enhance your overall health, lose weight, and feel your best through a whole food, plant based diet. This plan is meant to provide guidelines not rules for your eating habits. The options for this lifestyle are truly endless, so this is just a general idea of what your day could look like! YOU ARE ABOUT TO CHANGE YOUR LIFE!**

WATER: Every day, you should be drinking at least half of your body weight in ounces! For example, if you are a 140 pound woman, you should be drinking 70 ounces of water throughout the day. Water flushes your body of toxins and other harmful substances that have been accumulating in your body up until this point. When you wake up, you should start your day with one liter (32 ounces) of water—for some people, this may be a big change! Water does nothave to be boring! You can infuse your water with fresh fruits and herbs to really enhance your hydration and make it tastier for you— most importantly!

BREAKFAST OPTIONS:

**my secret ratio to a perfect smoothie every time: 1/3 of the blender should be frozen fruit, 1/3 fresh, ripe fruit, and 1/3 greens (such as kale, spinach, romaine)—if you like a thick smoothie, add water as you go to achieve your desired consistency—if you like more of a liquid consistency, fill your blender 1/3 of the way and it should be perfect!**

  • FRUIT PLATTER- This option can consist of a variety of fresh fruit of your choice! I also love eating mono meals– this is when you just have a large quantity of one fruit, such as an entire personal watermelon or honeydew. Eating mono meals helps your digestive system immensely and you will definitely notice a difference!
  • 32 oz FRESH PRESSED JUICE- It’s all about what YOU enjoy on this lifestyle! What are you in the mood for? The variations of juice recipes are endless! Juice is an incredible way to get nutrients into your body quickly and give you the energy you need to jump start your day!
  • ‘NICE’CREAM: MY FAVORITE! It’s so yummy you won’t believe how healthy it is for you! Simply blend frozen fruit in a high speed blender or food processor until the desired ice cream consistency! As a base, I like to blend about 2-4 frozen bananas in my food processor and top it off with fresh strawberries, blueberries, and dried mulberries for an extra crunch! 

LUNCH OPTIONS:

  • RAW SALAD (kale, spinach, romaine, spring mix, arugula, collard greens, etc) filled with unlimited raw veggies!! (carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas)
  • I like to ‘dress’ my salad with the juice of about 1/2 of a lemon, but if you are transitioning from a diet heavy in creamy dressings, you may want to try out some of my raw salad dressing recipes coming soon on my RECIPES page!

WITH

  • 2 to 4 pieces/cups of fruit (grapes, berries, apple, peach) and unlimited veggies from your always list down below!

OR

  • fruit/veggie smoothie

OR

  • fresh pressed juice

OR

  • ‘nice’cream

DINNER OPTIONS: (very similar to lunch and can be interchangeable)

  • Start your meal with a smoothie, fruit platter, or ‘nice’ cream! (this will help eliminate cravings for processed sugars after your meal, especially if you are used to having dessert after your dinner!)
  • RAW SALAD (kale, spinach, romaine, spring mix, arugula, collard greens, etc) filled with unlimited raw veggies!! (carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas, avocado)

OR

SNACK OPTIONS:

  • always veggies: carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas
  • fresh fruit
  • small handful of naturally dried fruit (no added sugar, no preservatives)
  • handful of whole natural raw nuts (walnuts, almonds, pecans, cashews, etc)

PumpUp's best articles. Find everything you need to get healthy in this post.

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Whether you’re beginning your health and wellness journey, looking to spark your life with a bit more positivity and pep, discerning the truth about fitness myths, or scouring the internet for a new way to challenge yourself, PumpUp’s fantastic blog community has you covered. 

Check out these amazing tips and anecdotes of advice that PumpUp posted over the past year. 

Why a positive life leads to positive outcomes

If it makes you happy, do it. If it doesn’t, don’t. Our December was overflowing with an outpour of positivity from the entire PumpUp community! These articles touched on topics that grapple with the theme of internalizing and externalizing positive energy:

Beginning your fitness journey

The start of anything new is always the hardest. Remember this: There is no such thing as an ending. Just a new beginning.  These articles contain useful information that will help you to find your way, go the distance, and become the best version of you.

Addressing Fitness Myths

It’s easy to interpret misleading information as the truth. Ever been told that crunches are the key to flat abs? Not so much. Our bloggers have done a tremendous job at addressing health and fitness myths that tend to obscure what really matters.

Our best health & fitness tips

Check out these health and fitness tips if you’re ever struggling to piece together information for yourself. You just want answers, period. Here they are: