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healthy living

Stay healthy while travelling, even with dietary restrictions

Stay healthy while travelling, even with dietary restrictions

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Whether you’re a college student, have a full time job, or a house full of children, eating healthy on the go can often come as a challenge. The notion of “fast food” has been completely misconstrued by society over time. The simplest, fastest food, is straight from the Earth. Yes—fruits, veggies, nuts and seeds are “fast foods” and won’t leave you feeling sluggish when you’re on the move. From travelling through an airport to taking a road trip, it may seem like unhealthy food is your only option! I promise, healthy food is all around you if you’re looking for it! Here are some of my top tips on how to stay healthy while travelling, even with dietary restrictions!

“IF YOU FAIL TO PLAN, YOU PLAN TO FAIL…”





BE PREPARED— BRING SNACKS! This is my #1 tip to help you stay healthy while travelling! Packing snacks for yourself ensures that you will be much less likely to give into those unhealthy temptations. Not to mention, it will save you from spending money on overpriced airport and rest stop food. Cut up some veggies and fruit, put them in some plastic tupperware, take a few handfuls of nuts in a ziploc, and you’re good to go!! ALWAYS hydrate while you are travelling—you will not only be pushing toxins out of your body, but you will also keep your immune system strong while you are surrounded by new environments and people.

EAT A BIG MEAL BEFORE YOU GO!

If you know that you are going to be traveling for a long period of time without many breaks for eating, eat a big meal before you take off or before you begin the drive to your destination. Starting your travels with a big bowl of fruit or a large green smoothie will keep you energized and fuelled until your next stop.

DO SOME RESEARCH!

This tip has not only tremendously helped me while travelling, but it has also helped me through my raw vegan journey in general. Planning ahead will allow you to scope out restaurants and markets at your destination that have healthy options for you and will keep you on track! Whether your trip is for leisure or business, there is no reason that food should cause you any stress. Exploring a new city or town can be an exciting way for you to try new things and take in the unique options your destination has to offer.

TAKE CARE OF YOUR BODY!

Just because you are traveling does not mean you should neglect your body! Although you may have a fully packed itinerary, always make sure you are allowing yourself enough time to rest and rejuvenate so you can enjoy your trip to the fullest. Sneak in some exercise by taking the stairs, skipping the escalator/elevator if you can—I am not saying that you need to go to the gym every day of your vacation! Your time off should be spent in the most enjoyable way you see fit without returning home in a slump over bad food choices.

BE FLEXIBLE! Let’s face it, things don’t always go perfectly when we’re travelling. From delayed or canceled flights to mixups at the hotel to bad restaurant choices, travel can sometimes be challenging. Rather than struggling against things that you cannot control, you can use these unpredicted events as opportunities to sit back and catch up on things you’ve been avoiding—like taking time to think about how you will better yourself!

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

4 Easy Ways to Stay Healthy on a Crazy Schedule | Healthy living 101

4 Easy Ways to Stay Healthy on a Crazy Schedule | Healthy living 101

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1) Plan your meals Plan your meals and make sure that your fridge is stocked with healthy options

Bulk shop, cook and prep on the weekend so that at least your breakfast and lunches for the week are ready to go. Having the fridge stocked with healthy options that are available for you to just grab and hurtle out the door will ensure that you stay on track! Put aside 1-2 hours on the weekend to get this together and you will be so happy you did!

2) Pack your lunches

Plan your meals in advance if you know that you're going to have a busy week.

Not only does this save time and money but it's also hands-down the healthiest way to eat! You cooked it, so you know exactly what is in it. While this is a bit more work up-front, after the first week of adjusting to this new routine it will become second nature!

Don’t forget to pack snacks too, you never know when the munchies will hit. Apples, bananas, cut up veggies or trail mix are the perfect portable snacks!

3) Break out the Crock Pot

Crock pots help you save time and eat healthy when you're on a time constraint

Image c/o Juan Calderon

Whether you are single or feeding an army of children, the slow cooker is a lifesaver! You can prep all of the ingredients the night before, pop them in on your way out the door in the morning and viola! You come home to a perfectly cooked meal. It’s so easy, I like to start with onions and root veggies on the bottom, then a nice piece of grass-fed meat, or some beans, some broth or diced tomatoes! The best part is that you'll have lots of leftovers.

4) Lean on Liquid Meals

Green juice is the way to go if you're pressed on time. Juice from the Village Juicery works like a charm.

Not so keen on green juice? Experiment with it first. Try either a warm blended soup or a smoothie to start your day off, and see how you feel. Many of us aren’t hungry when we wake up and that's because it takes awhile for your digestive system to warm up. Starting off with a liquid meal is a great way to ease into the day. You can pre-make soups and stockpile them in your freezer or blend up a smoothie with some protein powder, berries and greens for a nutrient-dense breakfast that’s easy to digest. Liquid meals require less prep and cleanup but are just as satisfying and healthy as your traditional breakfast options.

I hope these tips and tricks help you to stay healthy when time is tight!

I am launching my online video course next month!! Its called ‘Healthy Living 101’, and you can see a sneak peek HERE. Subscribe to be the first to know and get a FREE Snack-Sized Cookbook.

Meal Prep Tips for busy schedules

If you want more inspiration and healthy recipes, follow me on social media and check out my blog. I post daily goodies on InstagramTwitter and Facebook!

This is a post by Gillian B. Follow her on PumpUp @gillianb and connect with her on Facebook for more tips about health, wellness, and holistic living.

Naturally Kai's Tips for a Healthier 2015

THE meal prep, fitness, and motivation tips you’ll remember throughout the New Year

This is a post by PumpUp member naturallykai. With the motivation from the pumpupapp, she was able to reach her goal weight for her wedding! Check out her excellent YouTube channel.

I’m kicking off the year by discussing health and fitness.  Health and fitness are two areas of life that can be challenging for many, so I hope to inspire you to continue or start your very own fitness journey.

I meal prep at least two large bowls of fruit salad and mixed green salad each week to save time and make sure that I eat healthy. I demonstrate how to prepare them here:

I wouldn’t have been able to achieve my progress through meal prep alone. I elaborate upon these three tips for a healthier 2015 in the video below, and discuss how the PumpUp community helped me to achieve my goals:

  • Finding what works for you
  • Setting large and small fitness goals
  • Being more active

If you are starting or continuing a fitness journey, use the hashtag #gethealthy2015 to share your experiences!

Alright loves, I’ll chat with you soon :)

- @naturallykai

Don't just dream about a healthy lifestyle, adopt it and maintain it

This is part of a series of posts by Jennifer (@liftingfairy on PumpUp), a bikini competitor. Check out her blog here. 

The first month of the New Year is slowly coming to an end. I’m sure that a lot of people have already given up on their good intentions. This is pretty normal if you don’t have a specific plan in mind. Even if you did give up, it’s never too late to start again. This time, let’s start right.

Here are my 10 tips to maintain a healthy lifestyle

1. A realistic and healthy eating plan: 

As I always advise, set up an eating plan with lots of variety. Don’t make it overly complicated. Make it interesting for you. Think about healthy options that you’d personally (and realistically) look forward to eating, and plan around it.

2. Have faith in yourself:

Seeing is believing. Once you see results and see that you are capable of making changes in your behaviour, you will become more confident and motivated. Break down your goal in smaller steps; it will make it easier for you to believe that you can achieve it.

3. Avoid negativity:

Research has shown that social support is very important, especially after the first few weeks when your motivation begins to fade. Avoid negative people, seek support from a community of likeminded individuals like those on the pumpupapp, or get a gym-buddy to work out with you.

4. Work out all the details:

If you want to lose weight or hit the gym more frequently, set up a sensible plan for your grocery-shopping, cooking and workouts. Get a solution for your cravings without depriving yourself from food you love.

5. Celebrate small achievements

Say that you want to lose 30 kg. You’ll be much more motivated to stick to your goal when you think of every 5 kgs ‘lost’ as a ‘milestone’. Your success is a composite of mini milestones strung together. 

6. Prepare yourself for cravings:

Cravings are caused by swings in your blood sugar. Avoid quick boosts like sweets, soda or simple carbs. If you eat every 3 hours and include lean protein from nuts, meats or beans, you will satisfy your hunger for fewer and healthier calories.

7. Control your surroundings:

Eliminate tempting and fattening treats from your environment by stocking the pantry and refrigerator with healthy foods. For the first weeks, it may also be best for you if you surround yourself with people, places and things that will HELP you change and not tempt you.

8. Change your bad habits into good ones, don’t just cut down on them

Instead of resolving to eat less junk food or watch less television, think of a good habit that you can substitute for each bad habit that you’re trying to get rid of. Just dieting and cutting down on everything is non-sense. It isn’t a healthy, nor sustainable way to maintain your lifestyle.

9. Treat yourself:

Every time you reach one of your ‘baby goals’, reward yourself with anything you want: flowers, new gym clothes, even a sweet treat (in moderation).

10. Setbacks are inevitable:

It is totally okay if you have a setback, what matters is that YOU can control it. You have to learn to ‘recover’ from slips. You have to be strong, and remind yourself that you are strong and that you can do it. You shouldn’t see a setback as a failure and use them as an excuse to give up.

As far as I am concerned, I don’t call it ‘New Year’s Resolutions’ but rather ’ New Year’s Goals’, simply because I think that if you set a goal you are more likely to stay motivated and reach them as if you just set up some good intentions. And while I don’t have to change my eating habits or change my gym-habits, I have different things I want to achieve or improve for this year:

  1. Spend more time with my family
  2. Walk my fluffy ball Mumble more often
  3. Get in even better shape than I was in 2014
  4. Get a satisfying placement at the ‘Top de Colmar’ (France), Powerfood’s J-M.B Open (Luxembourg), Miss FIBO Power Beauty (Germany), West-German Championship (Germany) & maybe qualify for the World Championships in Warsaw (Poland)
  5. Be more organized  
  6. Be more positive
  7. Save more money (very original I know haha)

I am convinced that by the end of 2015 I will have tallied almost all the goals on this List. The 4th resolution may be the most difficult one, but I believe in myself. I want to represent my team with my best possible shape at the Powerfood’s J-M.B Open and if I get the chance to participate at the world-championship in Warsaw I don’t want to just be part of the event. I am going to compete. 2015 is GAME TIME.

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! 

Check out the original post here

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

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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: 

PumpUp

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?

Xo,

Sandy Lieu

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For No Excuses November, let’s kick out bad habits. Think of a bad habit you’d love to quit  (ex: no complaining, no putting yourself down) and make sure you don’t do it for the rest of the day! Thanks PumpUp member @doniaaly for the positive and energetic photo!