Viewing entries tagged
how to

11 quotes that will convince you to believe in yourself

11 quotes that will convince you to believe in yourself

There's a saying that self love often seems unrequited. It doesn't have to be. With a bit of positive thinking and fierce determination, you'll be surprised about how much you're capable of if you take the time to believe in yourself. Self-belief has transformed hundreds of lives and it can transform yours. Here are a few positive quotes that will convince you to believe in yourself, forever.

Learn how to do a handstand in 5 steps (Beginners)

Learn how to do a handstand in 5 steps (Beginners)

Screen-Shot-2015-07-02-at-12.17.33-PM.png

Do you want to learn how to do a handstand? You don't have to be a trained gymnast, a circus professional or a yogi to do it. Follow these easy steps demonstrated by PumpUp member @randy_dizon  and you will be on your way to accomplishing a handstand in your very own home! All you need is a chair or stool, a wall and a lot of floor space.

Step 1: Warm up your wrists

Learn how to do a handstand in 4 steps (for beginners) | Warm up wrists gif // the PumpUp Blog

Make sure to take your time and really stretch out your wrists in all directions. Not only will this help to prevent any injuries, but you will also be strengthening your wrists at the same time.

Step 2: Push-ups

Learn how to do a handstand in 4 steps (for beginners) | Push up gif // the PumpUp Blog

Learn how to do a handstand in 4 steps (for beginners) | Pike Pushups gif // the PumpUp Blog

 

 

 

 

 

 

 

Strong pushups will help you gain the upper body strength to hold yourself upside down. Pike push-ups are a more advanced variation that will help you to gain much more upper body strength.

Step 3: Chair-supported handstands

Learn how to do a handstand in 4 steps (for beginners) |Chair balance gif // the PumpUp Blog

Using the chair try to stack your hips on top of your shoulders, once you feel comfortable with that slowly lift one leg up to the sky straight up and then once your comfortable slowing bring the other leg up.

Step 4:Wall-supported handstands

Learn how to do a handstand in 4 steps (for beginners) | Wall Handstand gif // the PumpUp Blog

Go back and forth between this step and Step 3. Using the wall, face the wall in a handstand. Make sure to keep your body completely straight, staying just an inch away from the wall. The only part of your body that should be touching the wall is your toes to maintain balance. It's scary, so you need to trust in yourself and use your fingers to stay balanced.

Step 5: Unassisted Handstands

Learn how to do a handstand in 4 steps (for beginners) | Handstand gif // the PumpUp Blog

Master each step before moving on to this last stage. The most important aspect of your training is repetition! The more you practice, the better your handstands will get. Learning how to do a handstand takes time. By following these steps, you'll be well on your way to perfecting your handstand.

Learn how to do a handstand in 5 steps (for beginners) // the PumpUp Blog

For more tips and cool videos follow PumpUp's professional calisthenics athlete @randy_dizon for more fun workouts!

Little things you can do to become more confident

image

(Image source: Pinterest)

If you lack self-confidence, you aren’t alone. An estimated 80% of the entire planet’s population grapples with some degree of low self-esteem. It doesn’t come easily nor naturally, and there isn’t a magical elixir that will do it for you (we know what you’re thinking, but coffee is not the answer).  It takes time to become self-confident, much like it took Ryan Gosling a bit of time to build his washboard abs.

image

(Image source: Fengshuidana)

Surround yourself with positivity 

Dissatisfaction can stem from the simple act of forgetting to appreciate what you do like about yourself and what you are grateful for. Love yourself and immerse yourself in an environment where other people won’t bring you down (like PumpUp!) and return the favour. 

Identify the sources of your insecurities and eliminate what you can

You don’t have to be a hopeless wanderer shrouded in a mist of insecurities. Pin-point the cause of your personal misgivings and write them down. It may be overwhelming, but this exercise will help you to heighten your awareness about your insecurities and make an actionable plan to address them. 

Compare yourself to nobody except yourself

In the wise words of Bernard M. Baruch, “Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.” Spend more time working towards your next personal record, running your next race, and making your dreams a reality. The more time wasted worrying about how you compare to other people, the less time you have to help yourself. 

Perform the best exercise that you can do: smile

There’s a reason why so many songs are written about smiles. The simple act of turning your frown upside down (even for one minute) will stimulate your body to release serotonin, a hormone that makes you feel happy (and thus more confident). So don’t worry, be happy. Smile at yourself every day whether you like it our not. It’s one step closer to becoming a more confident and positive you. 

[gallery]

Danielle’s do-it-anywhere workout

This is a guest post by Danielle Shoom, Personal Trainer. Visit Danielle’s website here

This no-equipment-needed full body workout will challenge your cardio and strength ability. You will do each exercise for 50 seconds with a 10 second rest period between exercises. You can repeat this as many times as you would like. I suggest repeating it 4 times. 

50 seconds of work/10 seconds of rest:

  • Speed skaters
  • Jump squat
  • Plank
  • Tricep dip

Speed Skaters

Bending down into a curtsy position and tapping by your front foot, then jump and switch sides. If you choose not to jump, walk from side to side switching quickly.

Jump Squat

Sit your bum back into a squat position and make sure your knees are not going over your toes, then jump up. If you choose not to jump stand tall and come up on toes.

Plank

Come into a forearm plank, stay wide along your shoulders and squeeze your bum and inner thighs.

Tricep Dip

Finger tips face forward and bend your knees, bend your elbows down then press up. If this is too hard on your wrists change this exercise for a tricep push up.

Danielle Shoom is a personal trainer, group fitness instructor, and nutrition enthusiast based in Toronto, Ontario. Visit Danielle’s website at danielleshoomfitness.com

3 Keys to the Abs of Your Dreams

image

This is a guest post by Danielle Shoom, Personal Trainer. Visit Danielle’s website here

How to get the abs of your dreams

As a trainer one of the most common things I’m asked is “how do I get abs”?  Without a strong core you have nothing when it comes to fitness or everyday life. Here are 3 tips to get you the six pack of your dreams.

1. Abs Are Made In The Kitchen

Exercises is obviously a huge part of having a great body and flat stomach. However food is the number one thing that can make or break your quest for a six pack. Of course eating high fat and calorie food is not good for you. Your body creates cortisol when it is in stress- often because of poor diet, this will create fat around your stomach area. Everyone has abs sometimes they are just hiding.

2. Cardio

I know no one wants to hear this but its true. Cardio is how you loose weight and inches, you have to get your heart rate up! I suggested doing some type of cardio at least 30 minutes 3 times a week.

3. Crunches Are Not The Answer

People think you can get a great six pack from doing a million crunches, this is SO not true. Your abs are not just what you see in the front of your stomach. There is much more to it! To keep it simple I will break it down into 3 different areas.

1. Rectus Abdominis- the muscle in front of your stomach “six pack” muscles. 

image

A table top leg crunch is a great exercise to work the Rectus Abdominis. Bring your legs inline with your hips and bend your knees. Interlace your fingers behind your head, lift and lower your head with control.

2. Obliques- Run along the sides of your stomach, there are the internal and external obliques

image

Bicycle crunches will work those oblique muscles, interlace your fingers behind your head and bring your legs back to a table top. Then crunch up at the top twist your shoulder towards your opposite knee. Continue like this alternating sides.

3.  Transverse Abdominis- Lies behind the the rectus abdominis it is the deepest abdominal muscle and helps all of your limbs move.

image

Plank- this is my favourite exercise! It works your entire body and all of your core muscles are engaged, it’s great! Come down on your forearms and bring your legs long behind you. Lift your body up then press back through your heels, stay wide along the shoulders and squeeze your bum.

Start working on that six pack today! It won’t appear over night but by following these steps you’ll get there. Do these exercises for 1 minute before hopping in the shower and you will start to feel stronger in no time!

Danielle Shoom is a personal trainer, group fitness instructor, and nutrition enthusiast based in Toronto, Ontario. Visit Danielle’s website at danielleshoomfitness.com

Abs- Shortcuts to a six pack

sixpack

Many of us have the goal of achieving a tight, ripped midsection. Nice abs seems to signify that an individual is fit, healthy and sexy all at once.  So, how do we achieve this goal?

Many people think that the key to abs is, well, working the abs a lot. People endlessly work on their core, with the goal of achieving a six pack. The real secret is that no matter how developed your midsection is, your abs will not show unless you achieve a low enough body percentage.

A common misunderstanding is that people believe you can reduce fat in the abdominal area by doing a lot of crunches or ab workouts. This myth, commonly referred to as “spot reduction” is not possible. Fat is lost from the whole body, not just one area.

With all of this in mind, here are some of the top 5 ways to shed fat, and achieve that tight, flat midsection.

  1. Weight Training- Lifting weights requires a lot of energy, causing calories to be burned both during and after exercise. Also, muscle created from lifting weights also burns more calories!
  2. Lowering Calories- Simply put, eating less then your body requires. 500 calories less to be exact. This amount under maintenance calories (the amount of calories needed to maintain your weight) has been shown to be ideal for weight loss.
  3. Cardio- Whatever works for you! If you like the treadmill, run on the treadmill! If you enjoy walking, then go for a walk! Play sports if that’s your thing. The key here is to be active, which is always easier when you are having fun!
  4. Eat Clean- You might hear this expression a lot, but what does it mean? Eating natural whole foods, and eating less refined foods will allow your body to stay in a fat burning.
  5. Sleep- Sleeping for at least 8 hours a day is crucial to weight loss.

Follow these five steps, and you will be on your way to the flat and toned midsection you’ve always wanted!

Michael is a fitness enthusiast who works daily to achieve his fitness and athletic goals. He works as a personal trainer at Golden Glide Fitness, and has his honors bachelors degree in Medical Sciences. He works constantly to build his expertise in both nutrition and training. 

Photo Credit: PumpUp member @fitspirational