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What’s in store for you for the rest of the year? Reblog to let us know!
Small, measurable achievements are definitely worth celebrating, like this one from pumpupapp member tk17: “One year ago I was trying to win a National Guard t-shirt by doing twenty pushups. I did ten and I was so embarrassed that the guard to could one handed pushups and I could barely do ten. I can’t wait to go back and show her how easily I can do twenty.” Her #tbt wins her some #MyResolution #PumpUpSwag, keep her pumped! :)
Share a throwback photo of where you were one year ago, or a photo that captures a point in your life that reflects the very beginning of your health and wellness journey. What changes have you made since then? Reblog if you just want to comment about it!
10 yoga poses worth learning more about
In the words of the late Vincent Van Gogh, “The best way to know life is to love many things.” This is why we loved all of your yoga poses on the pumpupapp. Check out our photo diary chronicling some of our favourite photos down below.
@iyarbo’s bow pose wins our #MyResolution prize from our yoga pose challenge! The bow pose helps to elongate the front of your body. Not only does this position strengthen your back muscles, it helps to circulate blood and oxygen to your core.
@latasia_lovely and @gillianmicah’s pose symbolizes cosmic energy. It’s a fun pose that allows the practitioner to make their balance and focus more acute by focusing on one leg at a time. It stretches the thighs and shoulders and opens up the chest and lungs. Yoga has been crucial for @gillianmicah’s recovery from an eating disorder: "It helps relieve stress and calm your body down. I would highly suggest it regularly."
pameladiazfc's forearm stand and elivkaa's handstand are both excellent examples of yoga inversions. Practicing yoga encourages us to “shake it off”, if you will: to break from habit or routine. Inversions are yoga's way of dramatically increasing blood and oxygen flow to our upper extremities. This reportedly accentuates mental concentration, cognitive functioning, and memory. If you’re stressed out over exams, assignments, or particularly a heavy workload, take a gander at inversions.
@minimimi26’s resolution for the year is to incorporate yoga into her fitness routine. She only just began to practice this year! Having a workout buddy helps to keep her accountable. Similarly, @beckydirsch has been using the benefits of partner yoga to help perfect her inversions and balance.
Side Angle Pose
@ramo5678’s side angle pose is perfect if you are sedentary for most of the day (office chair and library desk-dwellers, we’re talking to you). This pose will open up your chest, lungs, spine, and shoulders while strengthening your lower half. It will help to prepare your stabilizing muscles to perform more advanced poses.
@linds_3’s crow pose is something of a feat. She’s been working on it for awhile and gleefully shared the progress that she made since August 2014. "I could barely get my toes off the floor in the summer, but now I can hold it for a second and my technique is much better!," she exclaimed. "I can see strength in my arms and shoulders. I had no idea I had improved on this pose so much! That is why it is so important to keep track of your progress."
@bangerz10’s meditative position helps to calm the mind. Do this if you need a break! It’s a perfect pose for reflection. You’ll be able to align your intentions with your actions the more you meditate.
PumpUp member and NPC Bikini Competitor @sandylieu is making major waves with her goals for 2015. She shares about her exciting new job and her best advice for healthy living. Check out her blog here.
Even though January just started, I can’t help but feel that I need to DO MORE. The start of the month has been nothing but amazing and I’m ecstatic to announce that I’m now working with Nutrex Research, Inc.
Best of all, I’m doing what I LOVE. I love teaching/educating. Believe it or not, I used to be a 3rd grade teacher.
What do I actually do for Nutrex? Simple: I run the West Coast (no big deal, right?). I educate business owners, consumers and make sure supplement stores, gyms, etc. are stocked with Nutrex products. I also make sure supplement users understand what they are putting into their bodies. Everyone is different and just like food, one ingredient may work for you but may not work for the other. In order to determine that, I like to find out what your goals are first and from there I will find the right supplements for YOU. But of course, before I even recommend supplements, whole foods are ALWAYS always the way to go. You cannot lose weight by taking supplements. You lose weight by proper exercise and nutrition (whole foods).
Supplements add further nutritional value to (supplement) the diet.
When I first started my fitness journey back in 2010, I had no clue what I was doing. But how did I learn?
Internet essentially provides access to free education. Given that there are so many different articles and sources of information on the web, however, it’s hard to separate truth from fact. Here are my favourite blogs that have personally helped me throughout my journey:
I love PumpUp’s blog because every blogger on this page is just like US. Normal human beings with a goal and a vision… a vision to be better.
My goal this year is to help you guys grow as a person and to be happy with the body you were given. With so many coaches/teams out there nowadays, and the competitive world growing, it gets overwhelming. I know. I’ve been there. I’ve made mistakes. But the key is to not let that drag you down.
Leanne is the sweetest person ever and comes up with the most amazing recipes! She’s been through it all and has a recipe for any type of food sensitivity.
A lifestyle blog. Pure FUN! Lauryn is so gorgeous and her writing style is unique. She makes you want to keep reading. You’ll see…
Appreciate every experience because this is how we grow. Find what makes you happy. If you want to eat that donut, do it. Just make sure you burn it off. How? Just…
Find out what you physically like to do. I love aerial fitness, running, spinning, and throwing heavy weights around in the gym ;). You don’t have to be inside a gym to accomplish your goals. Hiking is amazing too! If you have a hard time looking for new activities use Yelp. I think I use yelp as much as I use Google.
My top 5 goals for 2015 are:
- Build my CutieBootyFit brand
- Start Vlogging
- Takeover the West Coast with Nutrex
- Turn IFBB Pro
- Travel Internationally
What are your goals?
Great squats! #MyResolution Day 18: PumpUp’s best squats
- @catherinegrey’s adorable picture wins the challenge of the day! A little furry companion makes squats 10x more enjoyable
- @limitlesstyle’s kettle bell squats up the ante with added resistance (you’ll feel it)
- @alexawinter’s outdoor squat is beautiful! (Helps when you have a mountain in your backyard, right?)
- @lorrin introduced PumpUp to her new fuzzy friend! (Can you tell that we like animals? Because we love animals)
- khathreehna demonstrates that a couple who squats together, stays together
Thanks for squatting, PumpUp! Check out our full #MyResolution photo challenge here.
What (or who) helps you track your progress to measure what you’ve accomplished so far? Whether it’s a journal, sticky notes, or a mantra that you repeat to yourself every morning, share a photo of something that’s keeping you on track to achieve your resolutions and goals! New member @fitness_bunny puts exercise tasks in this jar and completes a few every day. Neat, right?
Full #MyResolution photo challenge here: http://blog.pumpup.co/tagged/challenge
What does your dream gym bag look like? It is our most trusted companion on our busiest days. Packing a well-stocked gym bag is, well, an art and PumpUp member @ella_emilie does it beautifully. We wanna know what your gym essentials are. Share a photo about it on PumpUp for a chance to win some swag!
Full challenge: http://blog.pumpup.co/tagged/challenge
This is a post by PumpUp member Claire Kane (@voltafitness), qualified fitness instructor, sports nutritionist, and the brains behind VoltaFitness.
As a newly qualified fitness instructor I have recently become aware that I will in no time at all be helping others make and achieve their fitness goals. Because of this I have been taking part in the #MyResolution challenge with PumpUp and with each day I am seeing the benefits of setting yourself daily “challenges” that run in tandem with your goals or resolutions.
Here are some of the reasons why:
- Constant motivation
- Regular sense of achievement
- Planning gets you further to your end goal
Challenges you could set yourself:
Post all meals and snacks on Pump Up
Set yourself a challenge of posting all of your meals on Pump Up some days. This will encourage you to firstly be aware of what you are eating and secondly to plan your meals carefully. This will, theoretically, help you to see the benefit of meal planning and hopefully make it a habit.
Go up 5% or 10% on your lifts
Unless you have a personal trainer or have a gym buddy you are probably guilty of going a little easy of yourself and not pushing progression. One day of the month up your weights; you might be surprised at how manageable it is. The sense of achievement and confidence to come from this will keep you smiling for a days.
Try a (new) class or something different
If you train solo set yourself a task of going to a class, if you find you’re falling out of love with fitness, try something new.
I attended TRX classes and do a lot of weight training and Intense Cardio. When I felt like I was hitting a bit of a block, fitness wise, last year I went wall climbing. It reinstated my belief that I am strong and it was darn fun too!
Give your metabolism a needed shock by trying something different; it’s the best kept fitness secret.
Write out all your achievements
When we’re working towards a goal we can often hit a slump. “What’s the point?” “I keep slipping up” and other negative thoughts might cross your mind. About half way through your programme/the month set a challenge to write down all the things you have achieved in fitness and nutrition for as long back as you like.
This will give you an instant boost and keep you right on track.
Time to set yourself some challenges! I’d love to hear how you’re going to challenge yourself. Type them out and tag me in them on Pump Up (@VoltaFitness)
Connect with Claire!
Learn how Erin got visible abs and has been overcoming PTSD with PumpUp's help - PumpUp Success Stories
Erin (@3rin) joined PumpUp with one simple goal: to have visible ab definition. “My fitness goals were reached because of my determination and because of members of the PumpUp community who have either become good friends or family to me,” she insisted. Erin is in the spotlight to bravely share her turbulent and inspiring story coping with PTSD, anxiety, and depression as a single parent, while still achieving her health and fitness objectives. “I’ve come to realize that being healthy isn’t about losing weight or getting abs,” she revealed. “It’s about having a positive attitude, eating right, and being with people who you love and love you.
One simple bike ride in 2012 became Erin’s catalyst to truly strive for a healthy and active lifestyle. “I went for a bike ride with a friend and we raced, but he beat me by 7km,” she said. Fuelled with determination, Erin built up her cycling skills over the next couple of months, improved her confidence, and lost weight. “After the 2 ½ month mark, I finally beat him. I was so excited that I entered a race for breast cancer. There were 500 other women and I would have placed 3rd if my scoliosis hadn’t affected the outcome of my race.”
However, Erin’s scoliosis took a toll on fitness journey other ways. “After recuperating in physio after the race for breast cancer, I was determined to get back into biking,” she elaborated. “At that point, my schedule had changed—I became a single parent because I left my abusive ex-husband, and with no visitation or child support.” Erin managed to get back on track despite of these obstacles, and in a major way. “My daughter was 2 ½ years old at the time, so I asked my friend to watch her in the mornings so that I could go running and clear my mind,” Erin added. From that point onwards, her healthy lifestyle has been something that she is proud of herself for maintaining.
Intrigued by the prospect of a mobile app that could customize workouts for her, Erin joined PumpUp in July 2013 in order to augment her existing workout routine and to track her progress. “I was determined to get visible abs,” she insisted. With hard work, determination, and encouragement from the PumpUp community, Erin managed to achieve her goal and more. “About a month ago in November 2014, I took a random picture of myself lying on the ground… and I saw abs,” she explained breathlessly. “My daughter is in school, telling everybody about them. It’s embarrassing, yet exhilarating.”
PumpUp is honoured to have helped Erin to achieve one of her ultimate objectives for 2014. “I accomplished all I wanted to accomplish with the help of PumpUp. I have abs,” she gushed. “Now I just need the confidence to show off my hard work. I can confidently run in just a sports bra, and in every type of weather. However, I still lack the courage to wear a halter top or a bathing suit in public.”
The PumpUp community admires Erin’s strength in combatting her PTSD. “I have recurring flashbacks, anxiety issues, and severe scoliosis,” she mentioned. “I refused both the recommended therapy and medication for PTSD—but in retrospect, I should have taken the doctors up on the latter. I am stubborn, but I am self-sufficient.” While Erin admitted that she sometimes gets severe depression when she experiences a PTSD episode, she finds it therapeutic to spend time with the people whom she loves and who love her back. “My daughter and my friends are a real source of comfort for me, as are my PumpUp family,” she explained. “Writing poetry also helps because it is a real challenge for me to talk about myself in any regard. Creative outlets have helped me a lot, in addition to exercise.”
Although Erin always considered herself to be a healthy eater, she continues to grapple with portion control and moderation. “My theory is that we shouldn’t deprive ourselves,” she insisted. “Eat what you’re going to eat, but be prepared to see the consequences of exceeding your daily limit and not being able to burn it all off. You’ll have a higher success rate when you eat less junk.” Her fitness journey has allowed her to test the limits of her culinary prowess. She experiments with her food in healthy and creative ways. “I was never a cook before starting my fitness journey, but now I have the willingness to create things from scratch,” she explained. “I seldom use recipes because I like to limit my salt, sugar, and fat intake.”
As a self-professed cardio junkie, Erin prefers kickboxing, cycling, and running in order to stay active. When she first began her fitness journey, Erin explained that she would religiously perform Jillian Michaels routines until she learned how to create her own workouts based on calisthenics. “My routine just involves my own body weight—although sometimes I do one online when I’m lazy,” she admitted. “I workout twice a day—I have to because I have severe back issues. Exercise is my therapy—it’s better than physiotherapy. I use PumpUp to log my workouts and my progress.”
Her best advice for PumpUp members looking to achieve their resolutions in 2014 is to set realistic, achievable, and tangible goals. “Know what you can handle and start off small,” she counselled. “Don’t take on too much at once!” As Erin continues her journey with the PumpUp community, her #MyResolution is to face her problems head on rather than waiting for better circumstances. "My PTSD will not conquer, I will," she told PumpUp.
Erin is motivated to break combat her family’s history of heart disease. Her genetic history is the fuel that powers her progress. “My biggest motivation would have to be my daughter—I want to extend my life to be around her,” she explained. “I want to be around for longer to see that things get better for us.” Though cooking is a very recent hobby for Erin, she finds it fulfilling for one very important reason. “As a single parent, I have no choice but to impart great nutritional habits onto my daughter,” she affirmed.
“I love to eat Greek-style lamb with rice, carrots, potato, and occasionally house salad. My favourite thing to cook is salad rolls with cucumbers, carrots, avocado, and sometimes shrimp in rice paper. (It’s my daughter’s favourite).”
“You are only you. Only you know what you can accomplish. It’s up to you to get others to believe it for when you are too low to believe it yourself”
Fun Fact about Erin
“I’ve had half a dozen near-death experiences and I somehow miraculously always survive.”
Find Erin on the PumpUp app @3rin to keep her pumped! She’ll motivate you with lovely comments!
#MyResolution Day 10: PumpUp’s Favourite Tuck Jumps
We aren’t going to lie: tuck jumps are very hard to capture in a photo. Luckily, several courageous PumpUp warriors stepped up to the challenge and performed wonderfully. Here are our favourite tuck jump photos from the #MyResolution Photo Challenge.
PumpUp member _sierra_ wins our PumpUp Swag prize from yesterday!
We’re almost halfway through our photo-challenge! Give yourself a pat on the back and treat yo’ self to a smart reward. Your goals will become habits if you have an incentive to accomplish them, and rewards help you to maintain a positive attitude.
Share a photo of a tangible and meaningful way that you’re rewarding yourself today! Photo cred to the amazing @haleyblairfitness
Check out our full photo challenge to win some PumpUp swag: http://blog.pumpup.co/tagged/challenge
Brace yourselves. Wall-sits are coming. See how long you can do it for and share a photo of yourself performing the exercise! Bonus? Reblog to challenge your followers to do a wall-sit with you and see who can hold it for longer! PumpUp member bangerz10 loves to pass the time during her #wallsit by singing her favourite song. She adds weight when she can!
Check out the FULL challenge here: http://blog.pumpup.co/tagged/challenge
Post by PumpUp member @jennoshealth. Follow her journey on her fantastic blog!
A lot of people think that this whole “healthy thing” is too much of an effort and only for certain people. FALSE
- Add, don’t take away. A lot of people think they need to cut out foods/drinks. It’s easier and realistic to add more nutritious foods than take away the bad ones. Try adding a fresh fruit to your dessert before totally cutting out the meal. It’s a lifestyle not a diet.
- Ask questions. We’re human: we mess up and we don’t know everything. Therefore, we should thirst to know more about Health & Fitness. Your lifestyle change will be effective when it is informed because you know exactly what and why your doing what you do. To start, immerse yourself in YouTube videos and articles about healthy living.
- Set mini goals. You’re more likely to attain smaller goals than one end goal. When you accomplish a small goal you’ll feel more inspired to complete the next one and the next. This next stage in your life will more likely be a lifestyle change rather than a transient phase. Instead of telling yourself that you will “lose 15 pounds”, a more realistic goal would be Try go on each cardio machine in the gym for 15 minutes 3-4 times a week. Catch my drift?
- When I lost all of my excuses I found all of my results. Motivation doesn’t last, determination does. You need to find time in that hectic schedule of yours, after all it is your health and you are responsible. No gym? No problem! You have all you need there are tons of free workouts eg. PumpUp out there. People didn’t post it for the good of their health, they did it to help you!
When in doubt, lunge it out: awesome photos from PumpUp’s #MyResolution lunge challenge
There are several amazing lunge variations that you can try! PumpUp member @karaboo (second row, left) wins some PumpUp swag for taking the challenge above and beyond with her weighted lunges.
- Lunge pulse with an overhead weight
- Wood-chop lunges (crossing the weight diagonally across your body each time, alternating sides)
- Lunges with a bicep curl
- Walking dumbbell unge
- Walking lunges with a weighted twist
- Reverse lunges with an overhead press
- Dumbbell lateral lunges
- Lateral raise lunges
- Reverse lunges with a knee-up on the lift.
#MyResolution Day 8: Realistic Goal - We’ve set our ultimate resolutions, so what’s a realistic, short term goal that you want to accomplish? Whether it’s reaching new personal record or working up to a new yoga pose, let us know if you have a very specific goal that you’d love to accomplish this week! PumpUp member @_marieta_’s is to go swimming at least 2x a week
#MyResolution #Day7: Lunge it out! Add a little jump when you switch between legs to make this a killer plyometric move! We’d love you to share a photo of awesome lunge variations. Here’s PumpUp member @akvile’s beautiful picture: she usually does 3 sets of 15 lunges on each leg. Find the full #MyResolutionJanuary photo challenge at http://blog.pumpup.co/tagged/challenge!
#MyResolution Photo Challenge: Day 6 (Transformation)
Whether you’re at the very beginning, in the middle, or nearing the end of one of your goals, share a #transformation photo! We love all ‘before’, ‘after’, and ‘during’ photos! Use this photo as a marker of your progress at the end of the month :) @mariabellhouse’s quality is her ability to stay motivated throughout her journey, she wins some #PumpUpSwag!
Maria’s journey began over one year ago. Not only has she lost weight, she has most importantly and drastically improved her health. "I was in and out of the hospital with various gyno problems, which led me to having PCOS," she elaborated. "After numerous surgeries, I can’t have any more children. I do have one, who I love to pieces, but the thought that I couldn’t give my hubby children of his own made me an emotional eater." Maria took to food to help her ‘feel’ better. Since she made the decision to transform her lifestyle, all of that changed. The gym now keeps her motivated and is a space that allows her to stop dwelling on what she can’t have. “Even when things got tough, I stayed motivated because of good friends and [my PumpUp family] supporting me. I would have crumbled without them.”