Whether it’s eating better, making new friends, saving money, travelling more often, or anything else, the driver behind resolutions is personal growth and increased happiness in life. Here's the one trick that you need to increase your happiness.
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.
It isn't always easy to be the best you can be. Frankly, it's exhausting. With enough motivation, determination, and a positive fitness community to support you along the way, you'll be surprised by what you can achieve. Focus less on your limitations and instead, emphasize your capabilities. Own them and make the most of them. This is how you can truly become the best version of you. Here are some incredibly inspiring quotes to help you along the way on Motivation Monday.
Surprise yourself. Step outside of your boundaries // Photo by PumpUp member benjohn5
We hope that these inspiring quotes helped to lift your spirits on Motivation Monday! What motivates you to become the best version of you? Share your favorite sayings with the PumpUp fitness community with the #MondayMotivation hashtag!
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
Be a role model for yourself. // Photo via @simonamelan
Happiness in the present is only shattered by comparison with the past
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
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.
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.
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.
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.
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.
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.
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.
Reward yourself for healthy choices. Don't punish yourself for 'bad' decisions. Photo courtesy of Musilmah
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
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.
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.
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.
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
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
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 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
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
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
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
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
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!
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.
If you can dream it, you can do it. Photo courtesy of PumpUp member banannabel
Do less with more focus.
Focus on every action. Photo courtesy of PumpUp member stella92
Live less out of habit and more out of intent.
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.
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!
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."
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'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.
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.
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.
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.
Honesty is the best policy, especially when it comes to goal-setting. Take time to reflect upon your fitness goals on National Honesty Day and write them down. It might be more useful for you than you realize, and it might even be the secret to your success. Commitment means staying loyal to what you said you were going to do, long after the mood that you set it in has left you. Make a commitment to yourself and to others by sharing your aspirations with a fitness community like PumpUp. It'll help you stay accountable and achieve more than you could ever have imagined.
I am not what happened to me. I am what I choose to become
All you need is a pen and paper to make a difference. That's the mission of Operation Beautiful, a project determined to end negative self-talk through the medium of positive, thoughtfully-placed post-it notes. The movement recognizes that there is extraordinary power behind random acts of kindness, as good deeds have the tendency to spread like a contagion.
If you feel like doing a good deed on Motivation Monday (or any day, for that matter), consider taking up one of these body positive art projects:
A Body Positive Sticky Note Wall
This is an example of body positive art that PumpUp member @midge623 found at her local gym. It's a wall dedicated to sharing positive thoughts, quotes, and messages about body image.
Thoughtfully-placed Post-It Notes
This body positive sticky note from Operation Beautiful was placed on various mirrors of public restrooms to remind visitors about how beautiful they are.
The positive white-board project
In this project, participants were asked to sit in front of a white-board while others were asked to write positive qualities about the seated person. Each participant was not allowed to look at what was being written until the photograph was taken.
What is done today is the tomorrow. Make today count by springing into action and taking steps towards your goals. Whether you find inspiration from somebody else's simple actions or a from a handful of motivational quotes, do something today that your future self will thank you for. Perform every action with intention and purpose.
Here are just a few quotes that will help:
Concentrate on how far you've come, rather than how far you have left to go.
There are far, far better things ahead than any we leave behind - C.S. Lewis (Pinterest)
The best way to predict your future is to create it - Abraham Lincoln (Deviantart)
The past is where you learned the lesson. The future is where you apply the lesson. (Hplyrikz)I'm going to succeed because I'm crazy enough to think I can.(Zenmartial)
Happiness is found on the way, not at the end of the road (Pinterest)
The future belongs to the few of us still willing to get our hands dirty (TwistedSifter)
The best thing about the future is that it comes one day at a time (Pinterest)
You don't have to see the whole staircase, just take the first step (Soberjulie)
What is done today is the tomorrow (PumpUp member @gabbyanalise)
Did these quotes inspire you to make today count? Have great inspirational quotes to share with the PumpUp community? Let us know in the comments below, or tag your photos on PumpUp with #MotivationMonday!
Having a slim frame doesn't make you immune to body shaming. It affects everybody, either directly or indirectly. Though PumpUp member @laurakaleja has been slim for most of her life, one negative weight-related remark made a deep impression upon her relationship with food at a very young age. "Before I started using PumpUp, my diet was crazy and the only thought I had in my head was the need to be super skinny," she recounted. "When I lived with my grandmother in primary school, she let me eat everything I wanted and more. One of my siblings began to call me fat. It really hit me – it hurts when somebody close to you says those kind of remarks about you. From that point onward, I decided that nobody should ever have reason to call me overweight. I started to eat less and less, which of course led to binging later on." This mindset coaxed Laura into developing erratic eating patterns. "I went through so many different diets and experimented with vegetarianism, veganism, you name it. There was a point when I only ate raw food," she recalled. "As I got older, I began to realize that torturing my body with restrictions wasn't the answer."
Almost one year ago, Laura joined the PumpUp community in search of motivation to develop a healthy lifestyle rather than temporary bouts of fitness. "I wanted to get in better shape since one of my favourite YouTubers, Eva Marison, recommended it," she mused. "I immediately fell in love with the PumpUp community. It has always been very supportive and motivating. Most of all, I loved the workouts that PumpUp offered. It opened me up to a whole different range of exercises according to my goals an my fitness level."
A 21 km run became more than an aspiration for Laura
Since joining PumpUp, Laura's eating patterns are also much more balanced. "I have overcome bingeing by eating healthy snacks and having something sweet once in a while if my body really wants it," she offered. "I eat 3 healthy meals a day and 2-3 snacks a day. I hope that PumpUp will help me stay on the right track, because now I'm in a very good place. PumpUp has helped me to appreciate my worth beyond being skinny. With the help of this application I have changed my diet for the better." Laura is dedicated to maintaining this lifestyle. In addition to performing workouts on the app itself, she exercises 3-5 times a week at the gym and enjoys going on 7-20km runs. "I used to think that I couldn’t run more than 10 km, but using PumpUp has helped me realize that I can do even more," she confirmed. "In October 2014, PumpUp allowed me to accomplish something that I thought I couldn't do in a million years. I ran my first half marathon – 21 km."
Best advice for fellow PumpUp members
Be the best version of yourself! You will never look like anybody else, so instead of comparing yourself to others try to focus more on your goals. And remember that everything is possible if you try hard enough.
My go to dishes are brown rice with vegetables and chicken or with red beans, couscous with cooked mushrooms and vegetables, also different kind of salads – mostly with tuna fish. For breakfast my favourite food is oatmeal with fruit and for snacks – some fruit, a rice cake with peanut butter or carrots with hummus. Since I started using PumpUp I got a blender and now one of my favourite type of drinks are smoothies – my all time favourite is bananas with strawberries, blackberries and almond milk.
Biggest source of motivation
My biggest motivation is happiness – and a healthy lifestyle guarantees you that.
Don’t try to be perfect. Just try to be better than you were yesterday.
My most favourite activity is running. It is funny because I hated it a year ago. I used to run only to keep my body in shape, but now I absolutely love it!
Fun fact about Laura
I am a first year University of Latvia student. I study English philology and hope to have a job in the future that would involve a lot of traveling, because that is my favourite thing to do. The most exotic country to which I have been is India.
Keep Laura pumped on the app @laurakaleja and let us know if you were inspired by her story in the comments below. Have an awesome story to share with the PumpUp community? Did you achieve the unachievable? Tag your posts with #SpringIntoAction whenever you feel like you've especially challenged yourself throughout the month of April!
You know the drill. You're familiar with 'Day 1' scenarios. Time and time again, you commit to maintaining a lifestyle change until life gets in the way and derails you from your goals. Like you, PumpUp member @thenewalexandra revisited her starting point more than once. "I tried to live a healthier lifestyle many times, but always gave up on myself," admitted Alexandra. "I began to use PumpUp almost a year and a half ago because I wanted to be more healthy, with the support of a great community."
Prior to PumpUp, the state of Alexandra's health habits hit an all-time low. "I was less healthy than I've ever been," she conceded. "My friends and I frequented McDonald's more than twice a week. I drank Ice Cappucinos from Tim Hortons every single day. I did absolutely no exercise, which made me feel sluggish and tired all the time." A three-minute run would easily leave her gasping for air. Alexandra's erratic sleeping patterns weren't helping her energy levels either. "I wasn't treating my body the way it deserved to be treated," she lamented.
Paradoxically, a trip to the movies sent Alexandra on the wellness journey of a lifetime after she found out about PumpUp from a preview on Mark Saltzman's Gear Guide. "I instantly fell in love with the whole community of people," she recounts. "The number one thing I love about this app is that there is not an ounce of negativity anywhere. PumpUp is a safe place for all people to document their fitness journey's."
As a student, it was tough for Alexandra to make healthy and convenient eating choices. Since she joined PumpUp, Alexandra taught herself how to make basic healthy meals: everything from quinoa, to soups, to salads. "PumpUp has inspired me to make healthier decisions each and every day," she confirmed. "I always keep cut of fruit and vegetables in my fridge so that I have no reason to snack on anything unhealthy. Beyond that, I rid my cabinets of any junk and replaced it with healthier snacks." Alexandra now exercises at least 4 times a week, regularly attending yoga classes and walking to and from school on a daily basis. Over the summer, she plans to take up Zumba and pole dancing and will continue to incorporate physical activity into her routine. "Whenever I have free time, I get an extra workout in," she explained. "It clears my mind and makes me feel amazing."
When Alexandra really began to engage with PumpUp's different features, she taught herself more than she expected. "PumpUp workouts taught me a lot about fitness [and opened my eyes up to] different workouts," she professed. "My little muscles are starting to show more in my abdominals, arms and legs." Beyond healthier habits, PumpUp has helped Alexandra to considerably improve her self-esteem. "There are days when I'm feeling down about myself, whether it be because of my eating habits, or other reasons , and all I have to do is think about PumpUp community members and I'm instantly much more happy," she mused. "This app really helped me to realize that every single person in this world is absolutely beautiful, and the members of this community aren't just beautiful on the outside, but they have amazing, kind, warm, hearts as well."
Alexandra has fresh and realistic advice for those who hope to make a lifestyle change with the help of PumpUp. "Just do it," she counselled. "There have been days where I sit for hours on the couch just staring at my yoga mat, or thinking of excuses as to why I shouldn't go for a run, but I know that when I just do it I feel much better. Start slowly, and work your way up to a more healthy lifestyle, so when you go to eat healthy or exercise you dread it just a little bit less." She reminds that it isn't realistic to expect immediate results from changes in your lifestyle habits. "I want things to happen right now (I'm not very patient), but [remember that] they happen gradually," she said. "One weekend, my mom and dad both told me that I lost some weight. I hadn't really known if I had or not. That validation is amazing, you just have to wait for it (and do a lot of hard work). Fitness is a life long journey, and we all must accept that in order to be the best we can be."
As Alexandra progresses with her journey, she hopes to be as active as she can be this summer. "With my newfound love for hiking, I plan to travel all over Ontario to view Webster Falls at Dundas, and the cool rock formations in Caledon," she enthused. "I [also] plan on taking every single step to the top of the CN tower by the end of this summer. Without PumpUp I would never have thought to be this active, and when I have my doubts I know I'll be able to turn to the PumpUp community through the next steps in my fitness journey."
My biggest motivation is my mother. My family has had a though time over the last few years, and we wouldn't have been able to survive without her. No matter what the situation is, she manages to put a smile on her face and be the best mother in the world. She constantly puts my brother and my health in front of her own, in order to ensure that were happy. For example, when I didn't have enough money for a prom dress, she took on extra shifts at work in order to help me. When I didn't have enough money to pay my tuition, she did the same once more.
My mom is the most selfless, caring, considerate person that I have ever met. She believes spending her money on herself isn't worth it if she can spend it on her children instead. It's because of everything she has done for me, that I want to succeed for her, whether that be through school, or my own health. After a rough patch, my mom started to take care of herself once again. She began to shop for herself, do her hair, grow her nails, take Pilates, and cut out all the coffee from her diet (and trust me six triple triples a day are not healthy at all!). Seeing her live her own healthy lifestyle is absolutely inspiring.
Fun Fact About Alexandra
I absolutely adore cats and have owned over 20 in my life time (taking care of and finding homes for kittens). I'm also studying psychology in university.
Cheer Alexandra along her journey on PumpUp @thenewalexandra and let us know what you thought about her story in the comments below!
You woke up like this. You probably didn't look like Beyoncé when you woke up. You need coffee, or tea...a beverage, really. A little ceramic mug adorned with a big dose of inspiration that speaks to you is just what you need. It'll prepare you to begin your day with the right mindset, such that you feel empowered to tackle any challenge that attempts to knock you down. What's more, mugs abound with purpose. No wonder so many ceramic mugs are bought and sold for the express purpose of gift giving:
You can use them as planters. You'll adorn every nook and cranny of your humble abode with lots of green and lots of inspiration.
You can drink soup out of them (mugs aren't just for coffee, you know)
Have an inspirational mug you want to share to help others start their #MotivationMonday on the right foot? Share a picture of it with the PumpUp community using the hashtag #motivation. We guarantee that you''ll be helping to make somebody's day that much brighter.
Action may not always bring happiness, but there is no happiness without action. What does happiness mean to you? Whether happiness is an extra avocado popsicle, beating your personal best time for running, or simply being able to walk outside without a jacket for the first time since winter, we want to know how you're striving towards happiness all day every day.
Sit back, brew yourself a very large cup of coffee and read through these happiness quotes. They'll make your day that much brighter.
Look beyond imperfections and strive towards happiness. (PumpUp)
Take steps towards happiness, don't wait for it to come.
There's a saying that sometimes the smallest step in the right direction ends up being the biggest step of your life. Take the step, even if you do so slowly and cautiously. What was a 'step' in the right direction that changed your life for the better? Define what your long-term perspective is, and take measurable steps towards how you envision your future. Be it a decision to jog regularly to signing up for a competitive race or marathon, we'd love to hear your stories about how you took the step, the leap, or the jump towards a healthier and happier lifestyle. March to your dream today and be proactive in any and every aspect of your day. Find more quote inspiration, fun and easy recipes, and fitness humour by adding us on Snapchat: pumpupHQ!
Lisa was a competitive gymnast who ate fast food every day, a long-distance runner who wasn't feeding her body with proper nutrients, and a springboard diver who ate anything and everything in sight. Lisa isa gymnastics coach and a nationally-qualified bikini competitor, placing 1st in both Novice and Open Divisions. Throughout her entire life, Lisa also struggled with an addiction that a very slight percentage of women in the United States deal with, let alone other body building competitors. Lisa is a compulsive overeater in recovery.
"It preoccupies my thoughts at all times: What can I eat next? When do I get to eat again? What if I run out of macros for the day? Saying no to food goes far beyond 'self-control'," she explained. "Even when my food is measured and prepped [...] I can't escape the compulsion to eat, no matter what plan or strict diet I'm on. After my bodybuilding competition, where I took home two first-place trophies, I was confident that I could tame the beast that had built up inside of me." That wasn't the case. One bite of food that didn't adhere to Lisa's meal plan ended up leading to a huge binge. "This binge brought up so many feelings of disappointment, anger, and guilt," she said dejectedly. "I thought I had enough "self control" to keep from binge eating. Heck, I went 5 months without cheating on my contest diet even once. What I'm slowly learning is that self control has nothing to do with it. I am not weak, I am strong. I have admitted to feeling powerless over food, and I'm ready to let it go."
As a former gymnast, Lisa always led a fairly active and healthy life. She admitted that taking care of her body didn't always rank as her highest priority. "I lifted weights a couple of times per week but rarely did cardio, and didn't have a problem stopping at the drive-through on the way to work," she recalled. "I convinced myself that it was okay because I worked out. My energy was low on most days, but I assumed that it was due to my busy schedule."
10 months ago, Lisa joined the PumpUp community in search of a support system. "My [students] were very proud to tell me that they were working out on their spare time using PumpUp," she explained. "They seemed to be having fun creating workouts [on the app]. I was immediately interested and downloaded it. I love posting everyday: whether it be a picture of what I ate for breakfast or logging a workout that I completed. My body and health are now my top priority." Since she began to share her journey with the PumpUp community, Lisa's exercise and diet regimen has been more consistent than it has been in her entire life. "I plan on keeping it that way," she stated proudly.
After all of the hurdles and obstacles that Lisa bravely endured and overcame, she managed to pull herself back on track and hopes to inspire others on the PumpUp community to do the same."PumpUp has given me a reason to be more open and accepting! People are using this app for support and it really allows me to feel like I can be myself, as well as accept others for who they are on each step of their fitness journey," she gushed. "I don't feel judged or disrespected, and in return I want to use PumpUp to inspire people to be confident with who they are right now."
Hard work really does win, and months of training and preparation really allowed Lisa to shine after she won first place trophies at her competition, despite her compulsive eating disorder. "I know I'm not alone, and I will continue to recover one day at a time," she affirmed. "Today I feel free from the thoughts that seemed to run my life. I hope to inspire my fellow friends on PumpUp to keep pushing no matter what obstacles they face! My compulsive overeating is like a sleeping lion. I hope to keep the lion at rest, and keep my goals in sight. Today is a new day, and for that I am thankful. Just for today, I will abstain from compulsive overeating."
Lisa's Favourite Eats
"One of my favorite meals is my morning protein pancakes! I blend spinach, oats, egg whites, and prime nutrition's Phytoform together to make delicious pancakes that taste like fruity pebbles! You can always substitute sweet potato instead of oats! I also enjoy making French toast out of rice cakes! Soak rice cakes in egg white batter (with cinnamon and stevia) then cook it just like French Toast!"
"I absolutely love weightlifting! Lifting makes me feel strong, and in my opinion is the best workout anyone can do! I enjoy training back and shoulders! Pull-ups, leg lifts and shoulder presses are some of my favorite exercises. I lift 6 days a week and that is how I choose to stay active. I'm currently also doing cardio 6 days per week. I will taper off the cardio until it's at 2x per week now that my competition training is over."
Lisa's Best Advice
"If you are looking to lead a more active life, you have to realize nobody is going to do it for you. You aren't going to want to workout everyday, you're going to want to choose a bag of chips over a piece of fruit. The reality of it is, you will need to make sacrifices. 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. I have been on one heck of a roller coaster ride with ups and downs of leading a healthy lifestyle. It doesn't come easy, but 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!"
"You've got what it takes, but it's going to take all you've got! This saying reminds me that even when I'm having a hard day that I'm not weak, I just have to give my all plus a little more."
More about Lisa
"I coach springboard diving, and gymnastics. I was a competitive gymnast for 7 years. In 2013 I placed second in the state for springboard diving. I am a nationally qualified bikini competitor placing 1st in both novice and open. I have a hairless cat named Baldwynne. I'm studying to get my NASM personal training certification."
There's something to be said about lofty goal setting that sets success apart from mediocrity. It's important to break your goals down into smart, realistic, and achievable objectives, but keep the big picture in mind and have the courage to pursue the one thing that resonates with you. By setting yourself up for bigger things, you'll open your mind up to greater possibilities and you may end up achieving more than you could have ever imagined. We particularly love this quote by Terri Guillements, "Visualize your long term goals to paint your short term action[s] on the canvas of now." How will this help you to shoot for the moon? What does the landscape of your long-term objectives look like? How are you filling in that canvas with the brush strokes of measurable and realistic benchmarks?
We'd love to know! Connect with us on SnapChat: pumpupHQ for your daily dose of motivation, fitness jokes, and a sneak peek into life at the PumpUp headquarters.
If anxiety and tide pools of profound unhappiness have ever burdened you, Jessica knows exactly how you feel. Freshly out of university in July 2014, Jessica decided to do something about it by joining the PumpUp community. “I turned to fitness and a healthy lifestyle in an effort to lose weight, boost my mood, and combat my anxiety,” she explained. “My lifestyle has completely changed since I’ve been using PumpUp. I can’t even express how much healthier I feel!”
Prior to PumpUp, university-induced stress got the best of Jessica’s eating habits. “I would constantly snack when writing essays, a form of comfort eating I suppose,” shrugged Jessica. “There was quite a lot of partying and drinking so I put on quite a bit of weight while at university.” Frequent fast-food trips didn’t help her case either, as much as she tried to stick to lean meat and fish at dinnertime. Her snacking habit and lack of exercise became two of her biggest obstacles next to her 3-year battle with anxiety. “I would suffer from frequent panic attacks and avoided many situations because of it,” she recounted. “PumpUp was the beginning of my fitness and health journey. The community was so positive, uplifting and encouraging. I began to appreciate what I had and learned that positivity is key. I started to say yes: I will live my life to the fullest, believe in myself, and face my fears.”
Life with PumpUp: less anxiety, more positivity
Suffice it to say, Jessica has be true to the promises she made since she began to share her story with the PumpUp community. She eased into the groove of a different routine and was stunned by the palpable impact it made upon her physical and mental health. “What’s so great about PumpUp is that I can track my progress since I first started my journey,” she insisted. “It really helps me to see how far I’ve come with the added bonus of such a motivational community.” Not only are Jessica’s eating habits much more balanced, they are less so dictated by her stress level. “I started my job as a teaching assistant in September—this keeps me busy because I don’t get many breaks,” she elaborated. “There is less time and no temptation to snack.”
Once work finishes, you’ll be able to find Jess at the gym 4 times a week, tracking her progress on PumpUp as she goes. “When I especially don’t feel like working out, I’ll go onto PumpUp and it’ll instantly motivate me to get back in the gym,” Jessica enthused. “I’ve never regretted a workout and really do feel so much better after. Not only is she motivated it exercise more consistently, Jess’s mood is discernibly more positive. You’ll be hard-pressed to find an ounce of negativity when you’re around her. “I used to be extremely pessimistic, always worrying about what I looked like,” she recalled. “I’m happier and healthier than ever before since I joined PumpUp. I’m an optimist for the first time in my life and I’ve been able to help encourage others with their own journey.”
If there’s one thing that Jessica recommends to others looking to lead a healthier lifestyle, it’s perseverance. “Believe in yourself,” she affirmed. “If you’re struggling to maintain an active lifestyle, set goals and believe that you can achieve them. Change doesn’t happen right away. It takes time. Often I feel like when you're close to giving up, you begin to see change!"
Jessica’s biggest motivation
Initially my biggest motivation was wanting to love my body. PumpUp helped me to achieve that. Now I'm constantly motivated by the wonderful and supportive PumpUp community but in particular, Lorrin (@lorrin) and Dan (dmccarthy). I've been following their journeys since I downloaded PumpUp and they have always been so encouraging and supportive, not just to me but to so many other users too. Both have come so far and I'm so grateful to be surrounded by such inspirational and supportive people like them!
I usually eat porridge with chia and flaxseed for breakfast, a banana as my morning snack and I make a salad every night for lunch, which consists of spinach, chicken or salmon, olives, tomatoes, humus, falafel, avocado and a grain such as quinoa or bulgur wheat. Sometimes I'll have a protein bar an hour before I go to the gym or oatcakes with almond butter (my favourite snack!) A typical dinner for me now would be salmon and sweet potato or a chicken casserole.
My biggest struggle was learning how to be happy and not to worry so much, so Helen Keller's quote "Be happy with what you have while working for what you want" is a fantastic reminder to enjoy life.
To stay active I mostly go to the gym and do running here and there. I like to start off my gym session with 15 minutes on a bike followed by 5 minutes on the rowing machine. I then use various different weight machines but I particularly like the roman chair (even if it looks scary!) to work my abs and I enjoy doing lunges with 8kg dumbbells.
Fun fact about Jess
I'm British but I'm also bilingual, I speak English and French and lived in Paris for a year in 2012! As well as fitness, I have a huge passion for makeup and beauty and I have my own beauty blog.
Keep Jessica pumped on the app @_js and follow her on Instagram @jessbabeszz!
This is a post by PumpUp member Claire Kane (@voltafitness), qualified fitness instructor, sports nutritionist, and the brains behind VoltaFitness.
“She Loves Herself” usually has negative connotations; arrogance, a judgmental nature, vain, attention seeking. I think it’s time we changed that, don’t you?
My Fitness Journey, particularly the last 6 or 7 months, has taught me that loving yourself is a positive thing; it makes life more enjoyable, makes it easier to get on with other people and it makes it easier to make decisions that will improve your life.
1. It taught me how phenomenal my body is
Fitness is a great way to get to know your body. When I say phenomenal I don’t mean “bodacious”. I mean it is an extraordinary and interesting thing that is capable of a lot of movements and reactions, and so is everyone else’s body.
Learning that my body can deadlift a load I would never have thought of attempting to move has made me appreciate it so much more. Learning that feeding it the right foods and training it in the right ways will get to respond the way I want it to has rendered me awestricken. When you think something is awesome or even intriguing you realise how outstanding it is and learn to love it. I can now look in the mirror without dread and shame and trust me, this has been the biggest part of the battle.
2. It taught me to appreciate the idea of “rest”
Any of my friends, family or colleagues will tell you that I am a worrier; perpetually anxious and almost afraid to not work or do something to keep myself busy. I would socialise, work and write myself into the ground to the point where I could hardly produce the energy to meet friends for coffee.
Learning the importance of “rest and recovery” in training made me realise how important it is in the rest of my life. That’s why we have annual leave in work, it’s why we take vacations; we need to slow down and take a break from the daily grind regularly to ensure that we are really benefiting from what we are doing. I now make time to read non-fitness and work related books and blogs every night before bed, I pick days when I will promise myself a pamper session or a lazy day and I consciously make more time for the little enjoyable things like watching a TV show or going out with friends and I am so much better for it.
3. It taught me to be mindful
Fitness is a form of mindfulness, especially strength training. If allows you focus on one thing; getting through your sets and completing each rep. It is the one time in a lot of dedicated trainers’ days when they put their worries behind them and that is honestly the best thing you can do.
Being Mindful is to be consciously aware of how you feel, what you are doing and your surroundings and it is important to practice so you don’t get caught in a whirlwind of negative emotions and anxieties. It is, essentially, one of the most important things you can do to look after yourself.
4. It taught me to put myself first
Whether as a result of being focused on my goals, the advice of my trainer or the people I have come across on social media I have learned that it is not a bad thing to put yourself first.
I am a firm believer that an inherently good person will always be available to help and to listen when someone needs them. I have learned, however, through fitness in one way or another, that putting yourself first does not make you a bad person either.
It’s ok to say “no” to plans, it’s ok to say you can’t go because you want to train and it is ok to decide you are no longer going to put up with someone or something if it will benefit you.
5. It made me more aware of my mental health
Ok. Time to get heavy. There was a time when I was only happy during and after a training session. For a while this felt normal, it was a very welcome release, but when I became more aware of the contrast between how I felt when I was training and how I felt the rest of the day I realised there was something else wrong. As well as helping me realise that there was an issue, Fitness kept me going while I tried to figure out what was going on and how I could fix it.
Because I was more aware of my mental health and triggers in my life that made me feel bad, to put it gently, I eventually developed the tools and the wherewithal practice a little self-love, take care of my mind as well as my body and start creating a more positive life for more self.
Has training taught you to appreciate and take care of yourself more?
You can follow my journey, lap up my advice and consider my motivation over on Facebook, Twitter and Instagram as well as on my blog www.voltafitness.co and on PumpUp. I’d love to hear from you.