Viewing entries tagged
inspirational

Afraid of Risks? Read These 15 Quotes About Daring

Afraid of Risks? Read These 15 Quotes About Daring

Goals are individual, not universal. Even if another person is “stronger” or “faster", your effort is just as valid. Work toward your own goals and defy your own limits. These 15 quotes about daring will challenge you to be a risk taker rather than a risk hater.

How to Make Healthy Decisions (And Stick to Them)

How to Make Healthy Decisions (And Stick to Them)

Every successful outcome will require hard decisions. You make decisions, then set up your schedule to support those goals. For example, if I have to leave for work at 7 am, I set my alarm for 4:30 am so I have time for a 20-30 minute workout, teaching prep, breakfast, a shower, lunch prep, and a quick study to support my inner, spiritual life. I don't focus on how tired I might be, but how I will feel about myself if I succeed.

25 Success Quotes to Help You Stop Procrastinating

25 Success Quotes to Help You Stop Procrastinating

You know the drill: you commit to a resolution with fierce dedication (for about a week) until things slowly begin to fall off track. Refuse to start over this time. You are in charge of your own health, today. Whether your goal is to bounce back after over-indulgent eating or to think positively about yourself, these 25 success quotes will motivate you to stop procrastinating and start working on your health and fitness goals now.

Quotes About Courage That Will Inspire You To Take The Next Step

Quotes About Courage That Will Inspire You To Take The Next Step

There's a mystical realm that lies beyond your comfort zone. That's where the magic really happens. Sadly, it isn't Narnia and it certainly isn't Hogwarts. You won't be able to enchant your way to a healthier you, but you can mentally prepare yourself to take the next step. Having a positive and supportive fitness community to encourage you along the way is an extra (and often, necessary) bonus. Here are a few quotes about courage that will certainly inspire you to dip your foot into fresh waters and take the next step in your fitness journey.

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.

9 pin-worthy fitness quotes about motivation

9 pin-worthy fitness quotes about motivation

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When the going gets tough, the tough keep going. They get stronger, they try their hardest, and the learn to thrive in challenging situations. You are tough today. Develop thicker skin and pick yourself up with these quotes about motivation from the PumpUp community.

Define your goals

Define your goals. Know the reason you want them is for you alone // Quotes about motivation from the PumpUp Blog

"My best advice would be to have clear, precise, achievable goals written down, and to know that the reason you want them is for you alone. If it’s to prove something to someone, then they have that power over you." - @balancingforlife

Make sacrifices

You will need to make sacrifices. Rise above the doubt in your head // Quotes about motivation from the PumpUp Blog

Sacrifice time each day to get to the gym, and sacrifice foods you know won’t help you reach your goals! You have to install these habits and even then, it won’t be easy. Once you decide to change, it will be the best decision of your life! Day in and day out, do it no matter what, until giving up isn’t an option anymore! You have to rise above the doubt in your head. Making this a lifestyle will take time, so don’t get discouraged when you have a setback. Take it one day at a time and you will do great things. - @fitlisa

Notice the small things

Notice the small things that get better. Small victories will conquer any odds that stack against you // The PumpUp Blog

Notice the small things that get better. It may be something no one else will notice, but maybe you sleep better, maybe you’re able to get up from your chair easier. Your small victories can conquer any odds that stack against you. - @feat

You don't have to hurt to be healthy

You don't have to hurt to be healthy // Quotes about motivation from the PumpUp Blog

You don’t have to hurt to be healthy. Take it easy. Start with small steps. It is okay to fall off the wagon. Just step up there again! - @inakarr

Be patient for change

Be patient for change. It will come in a matter of time // Quotes about motivation from the PumpUp Blog

Be patient for change. Your head will tell you to stop, give up, and quit, but your body is capable of things you could never imagine! Change will come—you just have to keep going or you will not see the change. Change will come in a matter of time. - @dolphzigglerfan

Don't cheat yourself

You are only cheating yourself if you don't give 100% every time // The PumpUp Blog

You are only cheating yourself if you don’t give 100% every time. But remember: you will be more likely to stick to a routine when changes don’t occur all at once. - @kamailereed

Remember: the brain is a muscle

Remember: the brain is also a muscle. Tell yourself that you 'can'. // Quotes about motivation from the PumpUp Blog

The brain is also a muscle that you have to push. If you feel like you can’t get that last rep out, tell your brain, ‘I CAN’ and you will. - @missmolly83

Take ownership of your fitness journey

Take ownership of your fitness journey // Quotes about motivation from the PumpUp Blog

Getting started is the hardest part. Once you see results, that will be what keeps you going. So set reasonable goals (no matter how small) and work towards achieving those and setting new ones each time you achieve them. Above all, take ownership of your fitness journey. It’s your journey and no one can make you do it. You have to want to do it for yourself and not for anyone else. - @kelliem887

Incorporate exercise into your life

Incorporate exercise into your life for the rest of your life // The PumpUp Blog

Find ways to incorporate exercise into your life for the rest of your life. Find something that you love and just do it. Think about what you want the most versus what you want right now and remember why you started; the time will pass anyway. - @lanalanex3


 

Did you enjoy these fitness quotes about motivation? Share your favorite quotes and sayings in the comments below! Discover more quotes about health and fitness by checking out our PumpUp eBook!

5 Easy Ways to Motivate Yourself

5 Easy Ways to Motivate Yourself

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We each have to find our own way to motivate ourselves towards our goals. Human beings have to struggle with lethargy in general, so no matter how much we want something sometimes, we can still have those days (which sometimes turn into weeks) where we struggle to work towards our intention. In the world of health and fitness, there are easy ways to motivate yourself consistently:

Easy ways to motivate yourself

Document your journey.

5 easy ways to motivate yourself // The PumpUp Blog

 

Do this by taking photos, writing down what you ate, keeping a journal, joining fitness communities (especially the PumpUp app, which can be a huge positive support family) and sharing whatever you’re comfortable sharing with other people.

Watch motivational YouTube videos.

5 easy ways to motivate yourself // The PumpUp Blog

 

As soon as I watch a few videos of Heidi Somers working out, I’m pulling on my workout gear and kicking butt.

Follow amazing people on social media.

5 easy ways to motivate yourself // The PumpUp Blog

 

I found several inspirational beauties on the PumpUp app. I just scroll through my news feed and I’m dying to join them on my journey to getting stronger. Look for @limitlesstyle, @kelliem887, @momma_j, and many others who they follow or are followed by them. I almost guarantee that you’ll find some motivation to go pick up some weights or go for a run.

Go outside, visit a beautiful place in nature and allow it to impress itself upon you.

5 easy ways to motivate yourself // The PumpUp Blog

 

Let go of worries, mistakes, how you feel about yourself, and simply look outside of yourself. It’s soul nourishment. Inspiration. Nature doesn’t look back and say silly things. It’s simply alive and itself. We can learn from that.

Practice confidence.

5 easy ways to motivate yourself // The PumpUp Blog

 

Roll your shoulders back, look straight out ahead of you, keep your butt and stomach tucked properly straight-posture makes a world of difference, for confidence and for health. Say hello to strangers. Learn something new. Be fearless if you can. Enjoy your food-it will go to the right place if you aid your digestion with positivity and hard work. Don’t punish yourself. We’re learning. You are on a path of never ending improvement. Have fun on the journey.

5 easy ways to motivate yourself // The PumpUp Blog

This post was penned by PumpUp member @bodysoulspiritfitness, a teacher and movement artist with a passion for healthy living and adventure. It was originally published on her own blog. Follow her blog here.

30 motivational notebooks that will inspire you all day every day

30 motivational notebooks that will inspire you all day every day

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Write things down to make them happen. It's a practice that transforms your thoughts and intentions into something tangible. It brings clarity and perspective to your goals. Simplistic and specific objectives are much easier for your brain to process, clearing away the mental inhibitions that are often associated with larger and more vague goals. Remove the barriers to your success. Still working on that New Year's resolution? Make a written plan of action. Thinking about tonight's reps and sets of push-ups? Write them down and cross each set off as you finish them.  Use these motivational notebooks to help you kick your mind into gear for good.

Do more of what makes you happy

Motivational journals that will inspire you // The PumpUp Blog

Too legit to quit

Too legit to quit - Motivational notebooks that will inspire you // The PumpUp Blog

Do all things with great love

Do all things with great love - Motivational notebooks that will inspire you // The PumpUp Blog

Write with wild abandon

Write with wild abandon - Motivational journals that will inspire you // The PumpUp Blog

This is the beginning of anything you want

This is the beginning of anything you want // Motivational notebooks that will inspire you - The PumpUp Blog

Today is yours

Today is yours - Motivational notebooks that will inspire you // The PumpUp Blog

Never never never give up

Never give up - Motivational notebooks that will inspire you // The PumpUp Blog

It's good to have a good day

It's good to have a good day - Motivational notebooks that will inspire you // The PumpUp Blog

Be happy! Be fabulous!

Be happy. Be fabulous - Motivational journals that will inspire you // The PumpUp Blog

Today is my day

Today is my day - Motivational notebooks that will inspire you // The PumpUp Blog

Wander often wonder always

Wander often, wonder always - Motivational Journals that will inspire you // The PumpUp Blog

Even the darkest night will end and the sun will rise

Even the darkest night will end and the sun will rise - Motivational notebooks that will inspire you // The PumpUp Blog

Constarlation / Etsy , $7.54

You can never have too much happy

You can never have too much happy - Motivational notebooks that will inspire you // The PumpUp Blog

Carpe the heck out of this diem

Carpe the heck out of this diem - Motivational notebooks that will inspire you // The PumpUp Blog

Life begins at the end of your comfort zone

Life begins at the end of your comfort zone - Motivational Journals that will inspire you // The PumpUp Blog

The little book for big ideas

The little book for big ideas - Motivational notebooks that will inspire you // The PumpUp Blog

Do your work with your whole heart and you will succeed: there is so little competition

Do your work with your whole heart and you will succeed - Motivational notebooks that will inspire you // The PumpUp Blog

The grass is green enough!

The grass is green enough - Motivational notebooks that will inspire you // The PumpUp Blog

A tiger doesn't lose sleep over the opinion of sheep

A tiger doesn't lose sleep over the opinion of sheep - Motivational notebooks and journals that will inspire you // The PumpUp Blog

I'm doing my best

 

I'm doing my best - Motivational notebooks and journals that will inspire you // The PumpUp Blog

Choose joy today

Choose joy today - Motivational notebooks and journals that will inspire you // The PumpUp Blog

Anyone can be cool, but awesome takes practice

Anyone can be cool, but awesome takes practice - Motivational Notebooks and Journals that will inspire you // The PumpUp Blog

The difference between try and triumph is a little umph

The difference between try and triumph is a little umph - Motivational Journals and Notebooks that will inspire you // The PumpUp Blog

I take to the open road healthy, free: the world before me

I take to the open road, healthy, free, the world before me - Motivational notebooks and journals that will inspire you // The PumpUp Blog

There are so many beautiful reasons to be happy

There are so many beautiful reasons to be happy - Motivational Notebooks and journals that will inspire you // The PumpUp Blog

Yes is always a great idea

Yes is always a great idea - Motivational Notebooks and Journals that will inspire you // The PumpUp Blog

Breathe.

Breathe. - Motivational Notebooks and Journals that will inspire you // The PumpUp Blog

Life is not merely to be alive, but to be well

Life is not merely to be alive, but to be well - Motivational Journals and Notebooks that will inspire you // The PumpUp Blog

Always bring your own sunshine

Always bring your own sunshine - Motivational notebooks and journals that will inspire you // The PumpUp Blog

Shine bright like the moon and the stars

 

Shine bright like the moon and the stars - Motivational notebooks and journals // The PumpUp Blog


Were you inspired by these motivational notebooks? Let us know what your favorite ones were in the comments below! Share photos of anything that inspires you on PumpUp using the #MotivationMonday hashtag.

 

A journey to self love : How to blossom in all aspects of your life

A journey to self love : How to blossom in all aspects of your life

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Although it can be difficult at first, self-love is something that everyone should invest in. It’s similar to coming out of a dark place and into the light. Though it may hurt your eyes at first, you soon realize that the magnificent view was worth it. My journey to self love started when I decided that I could not move forward without making peace with my past. I tried to jump on the road to happiness several times, but I always stumbled and fell whenever I encountered the tiniest cracks, not knowing why and blaming myself for being weak. I realized then that I owed myself to stop for a moment. I needed to look back just long enough to understand and learn where I came from and where I was heading. I stopped being selfish and started being generous instead: with my time, energy and, most of all, patience. It’s something I have always neglected. That’s how my journey to self-love and self-improvement finally began.

A journey to self love // The PumpUp Blog

It’s a never-ending road. It’s a road that’s meant to make you finally understand the deepest layers of your soul. I have learned so much since I adopted this lifestyle and became a much happier and healthier person. I read somewhere that “being happy is a very personal thing, and it really has nothing to do with anyone else”. These words still resonate in my mind. Every single day, they remind me that I don’t need to prove anything to anyone. I owe it to myself to be genuine.

A journey to self love // The PumpUp Blog

I still get angry, sad or frustrated sometimes, but I have learned to accept these emotions. I no longer run from them or repress them. Feeling that way doesn’t mean that you are failing. It means you are still on this amazing journey and you are not willing to give up even if you stumble a little. Be gentle, be honest to yourself and allow yourself to feel everything.

Acknowledge every emotion and question why are you feeling it. When it’s possible, do something about it. It’s not too late for anything. It’s never late to become who you want to become. If you need to apologize, apologize. If you need to thank someone for a gesture they made months or even years ago, don’t waste any second longer. If you feel like it’s the right thing to do and it will make you feel lighter or happier, do it.

A journey to self love // The PumpUp Blog

But burn bridges if you must. Eliminate the negativity and cut it out of your life without feeling guilty. It can be scary, but it is worth it. You need to protect yourself and immerse yourself in a healthy and positive environment that allows you to grow and blossom, just like a cute little plant. That was a very important step for me. Once I did it, I felt so much better. Sooner than you think, your energy will attract similar positive energies and will slowly distance itself from the negative ones. Surround yourself with good people, listen more and learn. Never stop learning, never stop growing and don’t let anyone ever take away from you the chance to do and be better.

Last but not least, I am here to tell you that no matter how many times you give up or fall and feel like you hit rock bottom, there is a way to get back on your feet and stand back up again. As Beau Taplin said, ”(…) Your body is not a temple. Temples can be destroyed and desecrated. Your body is a forest – thick canopies of maple trees and sweet scented wildflowers sprouting in the underwood. You will grow back, over and over, no matter how badly you are devastated.” Rely on your bones, flesh and blood, but most of all, your mind. Every tiny cell in your body is working so hard to keep you alive and your mind – your mind can do wonders. Love each of them back, as they unconditionally love you. Love yourself and become invincible.


This journey to self love was shared by PumpUp member @sophievcr. Follow her blog on Tumblr to keep track of her journey!

12 quotes about self-love that will boost your confidence

12 quotes about self-love that will boost your confidence

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Take care of how you speak to yourself. You're capable! Don't dwell on the opinions of others. Rather than focusing on what you 'hate' about yourself, focus on your capabilities with laser-like precision. Thinking about 'failure' will only set you up for a fate that involves disappointment. Positive thoughts will eventually manifest into positive outcomes. Let these quotes about self-love boost your confidence, so that you can truly and fully embrace an active lifestyle without any inhibitions. My legs are strong and allow me to run and climb // Quotes about self-love that will boost your confidence from the PumpUp Blog

You are not a mistake — you're capable!  - Quote shared by PumpUp member @medserendipity

I've finally stopped running away from myself. Who else is there better to be // Quotes about self-love from the PumpUp Blog

Who else is there better to be but the best version of you? Embrace yourself. You're all you - Photo via PumpUp member @lustucru

So you plant your garden and decorate your own soul instead of waiting for someone to bring you flowers // Quotes about self-love via the PumpUp Blog

You are the creator of your own destiny - Photo via Lauren Hom on Dribbble

The only person who can pull me down is myself // Quotes about self-love from the PumpUp Blog

Don't give others the power to pull you down. Own your own accomplishments and climb over the obstacles that you encounter along the way. - Photo via PumpUp member @climberjones

Putting myself first isn't selfish but necessary // Quotes about self-love via the PumpUp Blog

Take care of yourself. You're just as important as anybody else - Photo via Pinterest

Fill in the blank. I am ____ // Quotes about self-love that will boost your confidence (via PumpUp)

Fill in the blanks. You are everything you set yourself out to be. - Photo via I Love Romantic Loves

Whatever you believe about yourself on the inside is what you will manifest on the outside // Quotes about self-love that will boost your confidence (via PumpUp)

Manifest your beliefs. Turn positive thoughts into positive actions. - Photo via BeHappy

This is the year I will be stronger, braver, kinder, and unstoppable // Quotes about self-love (DwellBeautiful via the PumpUp Blog)

This year is your year. Own your actions for the years to come - Photo via DwellBeautiful.

Every decision I make is the right one for me - Quotes about self-love // Louise Hay via the PumpUp Blog

Your decisions are ultimately up to you. Make ones that are right for you - Photo via Louise Hay

Get out of your own way // Quotes about self-love that will boost your confidence (Ann Marie Loves via the PumpUp Blog)

Don't stand in your own way. Pave your own path and set an example for yourself and for others - Photo via Ann-Marie Loves

The world you desired can be won. It exists. It is real. It is possible. It's yours // Quotes about self-love that will boost your confidence (via the PumpUp Blog)

The world is yours. Love yourself enough to realize your potential - Photo via Lovely Clusters Shop

Look up at the stars and not down at your feet // Quotes about self-love that will boost your confidence (via the PumpUp Blog)

Hold your head up high and walk with confidence - Photo via Refinery29

Did these quotes about self-love help you today? Let us know what your favorite quotes and sayings are in the comments below! Share your best quotes about self-love on PumpUp with the hashtag #MotivationMonday.

Use these 14 quotes to stop comparing yourself with others

Use these 14 quotes to stop comparing yourself with others

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The act of comparison is an act of violence against the self. Be your own cheerleader. Stop comparing yourself with others and focus on how you can become the best version of you. A fitness community can help you to realize the futility of comparison. Instead, embrace your personal victories and combat your challenges head-on. Don't compare your chapter one to somebody else's chapter 50. Here's a collection of the best motivational quotes that will help you to stop comparing yourself with others.

I don't idolize anyone but the person I have the potential to be

I don't idolize anyone but the person I have the potential to be // quotes that will help you to stop comparing yourself with others (via the PumpUp Blog)

 

Be a role model for yourself. // Photo via @simonamelan

Happiness in the present is only shattered by comparison with the past

Happiness isn the present is only shattered by comparison with the past // // quotes that will help you to stop comparing yourself with others (via the PumpUp Blog)

 

Let it go. You can't move forward if you keep looking back. // Photo via @musclecowgirl

What lies behind you and what lies in front of you pales in comparison to what lies inside you

What lies behind you and what lies in front of you, pales in comparison to what lies inside of you. // quotes that will help you to stop comparing yourself with others (via the PumpUp Blog)

 

Focus on the present. Focus on you. // Photo via @ddlynn12

Don't compare yourself to others. You  have no idea what their journey is all about.

Don't compare yourself to others. You have no idea what their journey is all about  // Quotes that will help you to stop comparing yourself to others (via the PumpUp Blog)

Focus on your journey, not the destination // Photo via Regina Bretts on Behance

Don't concern yourself with what everybody else is doing

Everything in life is easier when you don't concern yourself with what everybody else is doing // Quotes that will help you to stop comparing yourself with others (via the PumpUp Blog)

Keep doing you // Via Pinterest

Don't compare your beginnings to someone else's middle

Don't compare your beginnings to someone else's middle // Quotes that will help you to stop comparing yourself to others (The PumpUp Blog)

You're at the start of something great. Don't let another person's progress discourage you. // Via Tumblr

You don't have to do what everyone else is doing

Sometimes I have to remind myself that I don't have to do what everyone else is doing // Quotes about comparison via the PumpUp Blog

Do what works for you. You don't have to be Michael Jordan, you just have to do what you're comfortable with. // via Pawley Island Posh

Every minute you spend wishing you had someone else's life is a minute spent wasting yours

Every minute you spend wishing you had someone else's life is a minute spent wasting yours // Quotes about comparison (the PumpUp Blog)

Don't waste your life. Own it. Make the most of it. Live your life to it's fullest potential. // via Goldfish Kiss

Being a successful person is not necessarily defined by what you have achieved, but by what you have overcome

Being a successful person is not necessarily defined by what you have achieved, but by what you have overcome // comparison quotes via the PumpUp Blog

Think about how far you've come // via livelifehappy

Envy is a giant, flashing arrow pointing us toward our destiny

We're only envious of those already doing what we were made to do // Quotes about comparison via the PumpUp Blog

Channel your envy into purpose // via Momastery

Owning our story and loving ourselves through that process is the bravest thing we'll ever do

Owning our story and loving ourselves through that process is the bravest thing that we'll ever do // comparison quotes via the PumpUp Blog

Love yourself throughout your journey. Be brave and follow through each goal with a purpose // The Balanced Life

Can you remember who you were before the world told you who you should be?

Can you remember who you were before the world told you who you should be? // comparison quotes via the PumpUp Blog

Stay true to yourself // via Spoken.ly

Giving up on your goal because of one setback is like slashing your other three tires because you got a flat

Giving up on your goal because of one setback is like slashing your other three tires because you got one flat // comparison quotes via the PumpUp Blog

Turn your setbacks into comebacks // via Pinterest

I will not reason and compare; my business is to create // Comparison quotes via the PumpUp Blog

Create your own destiny // via the Little Road Says Go

Which quotes help you to stop comparing yourself with others? Let us know what your favorite Motivation Monday sayings are in the comments below! Tag your favorite quotes and saying with the #MotivationMonday hashtag on PumpUp.

 

 

12 insanely positive quotes about healthy eating

12 insanely positive quotes about healthy eating

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Forget about golden fleeces and silver spoons. Health is your greatest wealth. Lay off the negative self-talk and view your health in a positive light. Rather than discouraging yourself for every bad choice you make, encourage all of the healthy choices that you do make. Slowly turn your wishes into habits. Here are some positive quotes about healthy eating to help you view your lifestyle change as anything but a burden.

You're the driver of your own life. Don't let anyone else steal your seat. Positive quotes about healthy eating - You're the driver of your own life. Don't let anyone else steal your seat.  // The PumpUp Blog

Let your choices be guided by the direction that you want to go for yourself - Photo courtesy of PumpUp member mad_line.

Good food choices are good investments.

Good food choices are good investments. - Positive Quotes about Healthy Eating // The PumpUp Blog

 

Make an investment in your health. - Photo courtesy of PumpUp member _lis.

A healthy attitude is contagious. Don't wait to catch it from others. Be a carrier.

A healthy attitude is contagious. Don't wait to catch it from others. Be a carrier -  Positive Quotes about Healthy Eating // The PumpUp Blog

 

Make healthy decisions for yourself and inspire others to follow suit. - Photo courtesy of PumpUp member sydonat.

It's not about being good at something. It's about being good to yourself.

It's not about being good at something. it's about being good to yourself - Positive Quotes about Healthy Eating // The PumpUp Blog

 

Be good to yourself. Strive for progress, not perfection. - Photo courtesy of PumpUp member tempted.

I will not feel deprived when I bypass junk food. I will feel empowered because I made the right choice.

I will not feel deprived when I bypass junk food. I will feel empowered. - Positive quotes about healthy eating from the PumpUp Blog

Reward yourself for healthy choices. Don't punish yourself for 'bad' decisions. Photo courtesy of Musilmah

Buy food with thought, cook it with care.

Don't waste food - Positive quotes about healthy eating from the PumpUp Blog

Don't waste food. Let it nourish you. Photo via HavensKitchen

Your food choices are powerful and life affirming.

Food choices are powerful - Positive quotes about healthy eating from the PumpUp Blog

Food choices are so powerful. Photo courtesy of Herbal Academy of NE.

Create healthy habits, not restrictions.

Create healthy habits, not restrictions - Positive quotes about healthy eating via the PumpUp Blog

Habit is what keeps you going. Photo via Nutrifitblr

I'm saving my life.

I'm not training for a 5K. I'm not preparing for a competition. I'm not trying to set a new record. I'm trying to save my life. Positive quotes about healthy eating from the PumpUp Blog

You don't need a triathlete to save your life. Photo via Total Beauty.

A healthy outside starts from the inside.

 

A healthy outside starts from the inside- Positive quotes about healthy eating from the PumpUp Blog

Eat well, be healthy. Photo via The Berry.

Eat food. Not too much. Mostly Plants - Positive quotes about healthy eating from the PumpUp Blog

Fill most of your plate with veggies. - Photo via Etsy

Skip the diet, just eat healthy - Positive quotes about healthy eating from the PumpUp Blog

Make your eating habits a lifestyle change. Diets are temporary. - Photo via Etsy

Loved these positive quotes about healthy eating? Let us know which ones spoke to you the most in the comments below! Which mantras help you to make positive choices?

The power of positive words : learning to believe in yourself

The power of positive words : learning to believe in yourself

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Words have the ability to pick somebody up or tear somebody down. We all have the opportunity to think about what we are about to say before we say it. The same mouth that shoots out negative words also has the ability to shoot out positive ones. The choice as to which version will come out our mouths will first start from the inside: from our minds and hearts. Sometimes, mental barriers get in the way of our ambitions. In order to change the mind, we must speak words of power. Phrases like “I can”, “ I will”, and “there is no stopping me” will kick your doubt into the dust. When we identify what the mind is trying to do to us negatively, we are able to take control and take action.  This concept can help us to make our minds stronger and help us to speak words of power not only to ourselves, but to others.

If I came up to you and sincerely said, I believe in you, you'll probably think that I lost my mind. You'll be wary because I don't know you, nor what you've been through, and yet I'm still insisting that I believe in you.  If I was to take it a step further and told you every day that I believe in you, your mind will start to think positively. You will tell yourself, if they believe in me, then I must be doing something positively. You'll start to believe in yourself too.

We are programmed to immediately see negative aspects about ourselves. The negative words that people use to describe us tend to take power over us. We can rein that power back into our hands by using equally effective words. Words like:

NO – I will not believe the negative words that you are saying to me

Or

YES – “I am strong”; “I will prevail”; “I am capable!” “I got this!”

Choose your words wisely and think before speaking. Use those powerful words for good. Speak them loud and speak them proud. Watch the magic happen in your life and those you have the ability to affect. Positive words are effective; positive words are contagious, positive words are powerful!

This is an article by PumpUp member @inspiredone. Find out more about him on his PumpUp page! Did you encourage yourself with positive words today? Let us know in the comments below!

12 quotes that will motivate you to get off the couch and work out, for real

12 quotes that will motivate you to get off the couch and work out, for real

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The temptation to skip a workout might be strong, especially on dreaded Mondays. Don't let it get the best of you. Breathe deep, muster up all the energy you have, and go. The only workouts you'll regret are the ones you didn't do. You'll be so much stronger for it. Here are some great and inspiring quotes to motivate you to get off the couch and slay the daunting workout dragon.

Running moves you forward in more ways than one

Running moves you forward in more ways than one // Quotes that will motivate you to get off the couch from the PumpUp Blog

It's called runner's high for a reason. You'll feel a sense of exhilaration after you run. It's a great form of stress relief and it will help you clear your mind on a difficult day. Photo via PumpUp member @johannavareladg

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off your face.

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off your face // Quotes that will motivate you to get off the couch from the PumpUp Blog

Even if running isn't your thing, don't throw in the towel.  Though gym membership retention dips to a resounding low after 6 months, you can be part of the minority who chooses to tough it out. Pick yourself up and wipe the sweat off your face. Try again and try harder.   Photo via PumpUp member kitty_kat1

The longer you wait for the future, the shorter it will be.

The longer you wait for the future, the shorter it will be // Quotes that will motivate you to get off the couch from the PumpUp Blog

When you lose your excuses, you'll find your results. We're wired to take the easy route. Saying 'no' is an almost automatic response. This time, say yes to your health and fitness goals.  Photo courtesy of PumpUp member @caitlynsadler1

Forget all the reasons why it won't work and believe in the one reason why it will.

Forget all the reasons why it won't work and believe in the one reason why it WILL. // Quotes that will make you get off the couch from the PumpUp Blog

Believe in yourself and clear your mind of 'can't'. Exercise has been proven to enhance self-esteem and even alleviate symptoms of depression.  Photo via PumpUp member alannahcran.

The dream is free, but the hustle is sold separately

The dream is free, but the hustle is sold separately // Quotes that will motivate you to get off the couch from the PumpUp Blog

Believe in the beauty of your dreams and hustle hard. Today's struggles will give you strength for tomorrow (and the days after). Photo via Pinterest

Whatever you want to do, do it. There's only so many tomorrows

Whatever you want to do, do it. There's only so many tomorrows // Quotes that will motivate you to get off the couch from the PumpUp Blog

The sun will always come out tomorrow, but you can do something about your dreams today. Yesterday, you said 'tomorrow'. Photo via the Huffington Post

The most effective way to do it is to do it

The most effective way to do it is to do it // Quotes that will motivate you to get off the couch from the PumpUp Blog

The Nike slogan is pretty darn effective, isn't it. Stop thinking about the reasons why you will fail. Struggles are inevitable along any fitness journey. Don't be afraid to challenge yourself and don't give up (after all, look where perseverance got Amelia Earhart).  Photo via theberry.com

Always be a first rate version of yourself instead of a second rate version of somebody else

Always be a first rate version of yourself instead of a second rate version of somebody else // Quotes that will motivate you to get off the couch from the PumpUp Blog

When it comes to personal achievement, never settle for a second-rate. Comparison is the thief of joy. Do what works for you at your own pace. Photo via theberry.com

Above all, be the heroine of your life, not the victim

Above all, be the heroine of your life, not the victim // Quotes that will inspire you to get off the couch from the PumpUp Blog

You are the heroine of your own story. Don't fall victim to laziness. Fight for yourself and stand up for your goals. Photo via Pinterest

Consider what a long way you've come today

Consider what a long way you've come today // Quotes that will inspire you to get off the couch from the PumpUp Blog

When you think about giving up, look back. Make a list of any and all victories that you've accomplished over a certain time frame.  Photo via words over pixels

Stop waiting until you "feel like it." Just do it

Stop waiting until you feel like it , just do it // Quotes that will motivate you to get off the couch via the PumpUp Blog

Take the leap and commit to yourself (but no, you don't have to go skydiving). Find small things that work for you and stick to them. Photo via Tumblr

I am in the right place at the right time, doing the right thing

I am in the right place at the right time, doing the right thing // Quotes that will motivate you to get of the couch via the PumpUp Blog

You can be as slow as Internet Explorer or as fast as the Road Runner.  Keep doing you, at your own pace, one step at a time. Photo via behappy.me

Did these quotes motivate you to get off the couch (or at least incorporate a little more physical activity in your day)? Let us know in the comments below! Share your favorite motivational quotes on PumpUp with the #MotivationMonday hashtag and share your favorite workout pictures on Instagram with #TeamPumpUp so that we can cheer you on!

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

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

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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 Oprah.com

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 Lifehack.org 

Believe in yourself. The greatest success is being yourself.

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

Believe in yourselfPhoto via theultralinx.com

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 99traveltips.com

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 :)

16 quotes about intention to boost your #MotivationMonday

16 quotes about intention to boost your #MotivationMonday

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Live with intention. Challenge yourself to eat nutritiously, exercise consistently, and be methodical about every goal, every action, and every interaction. When you choose how to exert your energy and live with intention, you'll be capable of creating a life that you love for yourself. Here are some amazing quotes about intention to boost your confidence and encourage you to think about what fulfills you unequivocally.

Turn your can'ts into cans and your dreams into plans.

Turn your can'ts into cans and your dreams into plans // Quotes about intentional living from the PumpUp Blog

If you can dream it, you can do it. Photo courtesy of PumpUp member banannabel

Do less with more focus.

Do less with MORE focus // Quotes about intentional living from the PumpUp Blog

Focus on every action. Photo courtesy of PumpUp member stella92

Live less out of habit and more out of intent.

Live less out of HABIT and more out of INTENTION // Quotes about intentional living from the PumpUp Blog

Live with intention. Photo courtesy of PumpUp member rainedayao

Most people do not listen with the intent to understand; they listen with the intent to reply.

Most people do not listen with the intent to understand: they listen with the intent to reply // Quote courtesy of The Good Vibe

Listen carefully. Quote courtesy of The Good Vibe

Plant your hope with good seeds.

Plant your hope with good seeds // Quote courtesy of Pinterest

Plant seeds of hope. Photo courtesy of Pinterest.com

Where you invest your love, you invest your life.

Where you invest your love, you invest your life // Quotes about intention courtesy of  SaltAndLightDesigns on Etsy.com

Invest in your life. Photo courtesy of Salt and Light Designs / Etsy.com

Replace "what if?" with "hell yeah!"

Replace what if with hell yeah // Quotes about intention courtesy of workisnotajob

Clear your mind of can't. Photo courtesy of workisnotajob via Designbolts. 

If the plan doesn't work, change the plan but never the goal.

If the plan doesn't work, change the plan but never the goal // Quotes about intention from the PumpUp Blog

Change the plan, but never the goal. Photo courtesy of BeHappy.me

The things you are passionate about are not random, they are your calling.

The things you are passionate about are not random, they are your calling // Quotes about intention

Be passionate for a reason // Photo via The Sassy Life

I am not afraid of storms, for I am learning how to sail my ship.

I am not afraid of storms, for I am learning how to sail my ship // Quotes about intention via Buzzfeed

Don't be afraid of storms. Photo via Buzzfeed

What you do today is important because you are exchanging a day of your life for it.

WHat you do today is important because you are exchanging a day of your life for it // Quotes about intention

Today is important. Live like it is. Photo via TheMetaPicture

Trust your soul.

Trust your soul // Quotes about intention

Trust your soul and remember quotes about intention. Photo via Because I'm Addicted

Don't just talk about it. Be about it.

Don't just talk about it, be about it // Quotes about intention

Be about it. Photo via Move, Nourish, Believe

Once you make a decision, the universe conspires to make it happen.

Once you make a decision, the universe conspires to make it happen // Quotes about intention

Make great decisions that count towards your goals. Photo via My Modern Met. 

Don't stress the could haves. If it should have, it would have.

Don't stress the could haves. If it should have, it would have

Don't stress the could haves. Photo via Cotter Crunch.

We would do well to slow down a little. Focus on the significant and truly see the things that matter most.

We would do well to slow down and focus // Quotes about intention

Focus on what's significant. Photo via Pinterest

Did you love these quotes about intention? What are your favourite quotes that help you to live a life replete with intention, meaning, and fulfillment? Comment below, or share one of these quotes about intention with the PumpUp Community!

What happens when you learn to take yourself just as you are

What happens when you learn to take yourself just as you are

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There is only one you. Take yourself just as you are. No matter how hard we try to turn ourselves into something different, the reality is that we are who we are. The beauty of it is is that we are all unique and beautifully crafted. Being who you are will allow others to see a different perspective on life. It allows for you to show talents that you cultivated for yourself, and somebody else can benefit from it. Cherishing that piece of you will allow others to see that they do not have to act different to be accepted. Challenging the odds takes on a new meaning for somebody who accepts things as they are and for who they are.

Bettering our self-image or our self-esteem is always a great thing. Striving every day to be better than who you were the previous day is a challenge, but it's rewarding. Be cautious: striving to be the best shouldn’t mean that you're trying to be someone different. It's not fair to give off a wrong impression.

The poem below sums up exactly what it means to take yourself just as you are. Others will have no choice but to follow suit. Some won't like it; most will try to change it; few will accept it; all will have to respect it.

Take Me, As I am

Accept Me, As I am 

Criticize Me, As I am 

Compliment Me, As I am

We are like no other, as we are uniquely designed. 

We are like no other, no other in mind.

Live life to the fullest as best as you can.

We are born to live life, Just As I am.

Displaying the true you will not only bring more people your way, it will allow others to see their own self-worth. Who you are will matter. Who you are will be noticed. Who you are will be rewarded. You will be accepted one way and one way only when you learn to take yourself, just as you are.

This is an article by PumpUp member @inspiredone. Find out more about him on his PumpUp page! Did you give somebody a positive affirmation today? Let us know what it was in the comments below!

Dayanne's journey to self-acceptance - PumpUp Success Stories

Dayanne's journey to self-acceptance - PumpUp Success Stories

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It was difficult for PumpUp member Dayanne M. (@sorryday) to adopt healthier eating habits. Her house's pantry rivalled that of a fully-stocked convenience store."I was eating like a 6 year-old in a 22 year-old body, but I had the metabolism of an 80 year-old," she recounted. "I wasn't eating healthy at all." On top of this, Dayanne hardly ever exercised."I didn't see the point of it," she admitted. "Why would anybody run for half an hour, only to get tired? I would have rather watched television all day."  Realizing that her health was spiralling downward because of all the chips, cookies, and juice accessible to her on a daily basis, Dayanne decided to make a change.
She joined the PumpUp community seeking inspiration and a peer-to-peer accountability mechanism. "I'd give up on any workout or diet routine after a week...until I came across PumpUp," she insisted. "Everyone in this community is so kind: I feel no judgement and everyone is so supportive. The PumpUp community is my personal trainer, my nutritionist, and my swole-mate."  A girl who once scorned cardio has made it into her friend. Dayanne finds herself looking forward to exercising at the gym for multi-hour sessions. "I like to push myself beyond my limits," she asserted. "Since I started using PumpUp, I make it a point to work out 5-6 times a week no matter what. Now I'm actually eating fruits and vegetables. I try to fill myself up more with every meal so that I don't gorge on junk food afterward."
Dayanne's journey to self-acceptance
Dayanne's goal upon joining PumpUp was to achieve the body of her dreams. "I can now say that I am bikini season ready," she said happily. "I'm wearing shorts and I don't feel ashamed. I'm running an 8 minute mile and I'm pushing for 7 minutes." In addition to accomplishing these non-scale victories, Dayanne's physical appearance made a palpable difference since she began her journey with PumpUp. "I was 145 lbs pounds and a size 7 when I started last July. I am now 121 pounds and a size 2 or 3," she revealed.
Most importantly, Dayanne overcame some of her deepest insecurities after receiving motivation from other PumpUp members. "I used to hate any article of clothing that revealed a lot of skin—my legs in particular," she shared. "I have more confidence in myself and have more focus. I haven't had a panic attack since I started working out and it's all because of PumpUp's help." It has been a liberating experience for Dayanne. She's no longer consumed by the opinions of others. "I feel so free. Honestly, this app helped a lot with my anxiety," she confessed. "Look at yourself not with shame, but with the strength and courage to move forward as a healthier you. Working out relieved my anxiety. It allowed me to enjoy my life for the first time in a very long time."
 Dayanne's journey to self-acceptance
Dayanne's best advice
If you ever feel sad or upset, don't be sedentary. Go out and get fresh air. Do something active. Don't waste your life indoors. We all start somewhere. Hopefully today will be your start. Image yourself being happy, healthy, and you being the inspiration that somebody needs to live a better lifestyle.
Dayanne's biggest motivator
I'd have to say that it's my mom. She used to run for hours and hours on end. She would run laps around big men working out on the track. She was so fit and flexible. I would always see pictures of her being active... I always wanted to be seen as fit. I always wanted to motivate another person like my mother motivated me. She often reminisces upon how she used to look. I wanted to show her that she doesn't have to be alone in this journey and that she can restart her active lifestyle with me. No one should have to go through anything alone.
Dayanne's journey to self-acceptance
Dayanne's workout routine
I tried the personalized workouts on PumpUp. They are hard but fun! My routine usually consists of 15-20 minutes of cardio, 5 minutes of stretching, followed by weights and machines at the gym. When I'm at home, I find things around the house to lift or lunge with.When I am finished lifting, I do abs. 
I do 4 sets and 25 reps of each of these exercises:
Sit ups, crunches, sprints, burpees, heel touches, elevated scissor kicks, 1 min plank , then a 30 sec. elbow plank, bicycle kicks, leg raises, and toe touches. Do this, and you'll feel amazing afterward.
Dayanne's journey to self-acceptance
Fun fact about Dayanne
 I like to make fashion/makeup videos on YouTube during my spare time. I love fashion just as much as I love working out.
Keep Dayanne pumped! Cheer her on along her journey to self-acceptance. Find her on the PumpUp community @sorryday.
Do you have words of encouragement to share with Dayanne? Let us know in the comments below! 

After Michelle quit smoking, she found the results she was looking for - PumpUp Success Stories

After Michelle quit smoking, she found the results she was looking for - PumpUp Success Stories

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With hard work, determination, and a community of support, bad habits aren't impossible to break from. PumpUp member @michellecantin is a testament to this. After joining PumpUp in 2014, Michelle had the motivation to quit smoking, curb her anxiety, moderate her drinking, and achieve the results that she was always striving for. When Michelle officially began her fitness journey in 2013, her drinking and smoking habits hindered her progress. "I was still smoking, but I barely did any cardio. I was eating healthy, but I was drinking every weekend," she elaborated. "I would get frustrated because I was working out all the time. I was seeing no results because of my poor diet and lack of dedication. By the time Monday came around, I wouldn't want to go back to the gym." This vicious cycle made it difficult for Michelle to adapt the kind of lifestyle that would give her the results she was looking for. Michelle also battled severe anxiety between 2011 and 2013, which undermined her sense of self worth. "I didn't want to get out of bed except to go out and drink," she recounted. "I wanted to forget about everything else. I wasn't myself and I didn't feel like anything I did was worthwhile."

Michelle Cantin PumpUp Success Story

PumpUp became the catalyst that motivated Michelle to transform her life. "I was looking for new workouts, stumbled across it and really loved what [the app] had to offer," she remembered. "PumpUp really helped me find motivation in myself and in the other people using it." Scrolling through PumpUp in the morning became routine for Michelle. "I would see pictures of people working out and it would make me want to do the same," she recalled. "Around August 2014 I started to make serious lifestyle changes: I stopped going out every weekend and I quit smoking cigarettes. Aside from random attacks, my anxiety was almost completely gone."

The difference in Michelle is palpable. Her lifestyle underwent a complete overhaul ever since she committed to changing her habits for good. "If I had known that working out was all I needed to get rid of my anxiety, I would have started long ago," Michelle mused. "My skin is softer and zit free. My hair is softer and I am so full of energy all the time." For Michelle, working out became a passion rather than a chore. She resolves to exercise at least 6 times a week, whenever that may be. "If I don't feel like going to the gym on a given day because my body is tired, I listen and make up for it on another day," she explained. "I love watching my body change because of how I eat and exercise. It's an interesting and never-ending journey."

Michelle Cantin PumpUp Success Story

Michelle's lifestyle change didn't happen automatically. Her progress is the product of several attempts, many victories, and occasional failures. "I've given up a number of times, but what made me continue is the fact that I kept trying again," Michelle insisted. "I would give up, but I'd be back at it next week. I would stop for a month, then try again next month. Finally, I wanted it so bad that I kept pushing." Michelle's passion for health and fitness sparked big dreams for her. "I have withdrawal if I miss the gym for just two days!" she exclaimed. "PumpUp makes me want to do bigger and better things. I would really like to create a free eBook for people to use at the gym, or at home. I'm also very interested in going to school for sports and conditioning, then working my way into becoming a personal trainer."

 Michelle's best advice

Don't compare your body to others, because it will destroy your confidence. You can strive to look like someone all you want but everyone has different bodies and shapes. It's impossible to look like someone else's body. So strive to be a better, healthier person. Don't strive to look like someone else.

Biggest motivation

My biggest motivation is Lacey Dunn. She is the newest bodyspace spokesmodel and she has an amazing body. She's strong but petite and she knows her flaws which I love. It's great to find a roll model who knows they have to work on things and that the journey is endless.

Michelle Cantin PumpUp Success Story

Favourite Exercise

I love to squat. I love it because of the journey. When I started, I could only squat maybe 50 pounds. Today I can squat 180 pounds and am on a mission to 200!! I also love to sprint!

Michelle's eating habits

I now eat like a carnivorous rabbit haha. I love all vegetables, but also eat white meat and fish. Of course I indulge every now and then but I will never go back to the way I used to eat.

More about Michelle

I have been horseback riding for over 8 years and have a horse of my own named Nishka! I love animals with a passion and the fact I can join fitness and animals is great.

Michelle Cantin PumpUp Success Story

Keep Michelle pumped! Cheer her on as she makes strides with her progress @michellecantin on PumpUp! Were you inspired by Michelle's story? Let us know in the comments below.