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#AliveJuly - 4 weeks of nutrition challenges

#AliveJuly - 4 weeks of nutrition challenges

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Make nutrition your primary focus for the month of July. Live life in the present, live life in the fullest, and challenge yourself in new and exciting ways with #AliveJuly. To get you in the right mindset, we put together 4 complete weeks full of miniature nutrition challenges. Each day of the week has a different theme. You'll be challenging yourself creatively and you'll become more in tune with how your eating habits impact your overall wellbeing. Feel alive and well. Take the #AliveJuly challenge. Smoothie Sunday: New and exciting ways to spruce up your morning smoothies

Meal Prep Monday: Tips to make healthy meal preparation much easier for the rest of the week

Tasty Tuesday: Show off your culinary skills. Try your best to make healthy cooking a part of your lifestyle.

Willpower Wednesday: Give yourself permission to say 'no' to anything that doesn't serve you. Learn to eliminate or minimize your intake of salt, preservatives, and added sugar.

Try It Thursday: Try something new. Whether it's a new ingredient or a new way to eat, you'll push your boundaries.

Food Fact Friday: Learn more about yourself. Become more aware of your own eating habits and patterns. Identify what you're already doing well, and what you can improve upon.

Superfood Saturday: Some ingredients are nutrient-dense powerhouses. See if you can incorporate these superfoods into your diet at least once.

If you're participating in these nutrition challenges in July 2015, your starting date will be Sunday, July 5.

#AliveJuly 2015 4-week nutrition challenge and calendar by the PumpUp Blog

Check back on this page for more details about the nutrition challenges each week. We'll include weekly checklists, useful links, and more.  Use the #AliveJuly hashtag so that we can help you with the challenges! Link back to this page very easily by bookmarking bit.ly/alivejuly

Sign up for weekly email reminders about the challenge

We'll send you checklists for every week of our #AliveJuly nutrition challenges, helpful resources, and a care-package of motivation straight to your inbox! Subscribe here.

AliveJuly - four weeks of nutrition challenges (week one) // The PumpUp Blog

Week 1

Smoothie Sunday: Prepare and freeze smoothie ingredients into small containers or freezer-safe Ziploc bags! You'll never have an excuse not to drink a smoothie ever again. Bananas, kiwi, pitted fruits, and berries tend to be your best. Here are some great smoothie recipes to get you started! Check out our guide to DIY smoothie packs here.

Meal Prep Monday: What's in your grocery cart? Healthy choices start with your groceries. Try to stay away from pre-packaged food and ingredients as much as possible in order to reduce your sodium intake! Here are some great tips for healthy grocery shopping.

Tasty Tuesday: Cook with whole grains (not to be mistaken for whole wheat). Incorporate whole grains into your any of your dishes today to complete the challenge. Here's our useful guide to whole grains.

Willpower Wednesday: Say 'no' to added sugar! You might feel a difference in your energy levels afterward. Opt for fruit when sugar cravings hit you, or make healthy Homemade desserts like these vegan coconut energy bliss balls: 400g pitted dates, 5 tbsp cold coffee, 5 tbsp water, 5 tbsp melted coconut oil, 125g almond flour, 53g shredded coconut, 7 tbsp cacao powder, splash of vanilla extract. Blend dates with liquid ingredients, add in rest of ingredients, roll into balls and roll them around in the coconut.

Try It Thursday: A few extra veggies won't hurt! Add an extra veggie to your plate and share about how you felt on PumpUp. Here are some awesome vegan recipes that you can use for your inspiration.

Food Fact Friday: Become aware of when you eat. It might help you to identify times of the day when mindless snacking gets the best of you. Write it all down and share about it on PumpUp to keep yourself accountable. Are your eating patterns consistent? Irregular?

Superfood Saturday: Oh, quinoa. Everybody talks about it. Tons of people cook with it. Eat some quinoa today to complete the Superfood Saturday challenge. Name one fun fact that you learned about quinoa on PumpUp!

AliveJuly - four weeks of nutrition challenges (week one) // The PumpUp Blog

Week 2

Smoothie Sunday: A little greens ain't never hurt nobody! Add leafy greens to your morning smoothie in order to complete the #AliveJuly challenge of the day. If you're impartial to the taste of kale, try a more neutral vegetable like spinach.

Meal Prep Monday - An organized fridge will make it much easier for you to whip up healthy meals together in an instant. Cleaning out your fridge will also help you to identify which items of food you don't need. This is your opportunity to get rid of pesky guilty pleasures.

Tasty Tuesday: Go lean or go home. Opt for white fish or lean meat. If you're a vegetarian, eat tons of beans, nuts, and seeds. Protein will keep you much fuller for longer!

Willpower Wednesday: Put the chips down: excess salt consumption can lead to hypertension and bloating. You may not realize it, but several common grocery items (like cereal) contain tons of sodium. Dance it out, shake your body like a salt shaker, but go easy on consuming the actual mineral itself.

Try It Thursday: Try a new ingredient in your repertoire of meals! Explore the abundance that the Earth has to offer. Whether it's a fruit that you've never tasted or a spice that you haven't cooked with, be adventurous with your culinary skills today.

Food Fact Friday: Track your fiber intake. Lots of insoluble fiber can lower your cholesterol and combat cardiovascular disease! Oats and whole grains are a great way to up your fiber intake.

Superfood Saturday: Packed with tons of cancer-combating antioxidants, blueberries make the perfect on-the-go snack. Keep a few blueberries handy in a container for your snack, or garnish one of your meals with a generous handful of them.

Week 3

Smoothie Sunday: Give your smoothie a boost! Today, we're using hemp hearts. All you'll need are 5-7 strawberries, 2 frozen bananas, 1 cup of frozen mixed berries, 1 tbsp hemp seeds, and 1 cup of water. Find more recipes and a video of this recipe here.

Meal Prep Monday: Never tried meal prepping before? Start today! Make tomorrow's breakfast. You won't have any excuse not to start your morning the right way. Overnight oats are always a great idea for this.

Tasty Tuesday: Do you have a secret healthy ingredient that makes all of your dishes extra special? Whether you sneak zucchini into your brownies or flax seed into your smoothies, share about an ingredient that you love to add to your meals!

Willpower Wednesday: Minimize your processed food intake today and see how it impacts your energy levels. Highly processed food tends to contain a lot of salt, sugar, trans fat, and extra preservatives to increase their shelf life. Just say no. If you're craving french fries, make your own sweet potato fries instead!

Try It Thursday: Try a new recipe and broaden your horizons in the realm of food preparation! There are tons of healthy recipes waiting to be discovered from other PumpUp members, including smoothies, healthy summer snacks, and even a healthy summer potluck recipe guide.

Food Fact Friday: How many servings of fruits and veggies do you eat in a day? Are you eating enough? Too little? Be conscious of this and share about it on PumpUp!

Superfood Saturday: Get creative with chia! No, you won't need to grow a furry little chia pet. But you will need to incorporate the protein-packed and fibre-filled superfood into your diet. Chia pudding is a great way to start.

Week 4

Smoothie Sunday- Make a smoothie bowl and tag your recipes with #TeamPumpUp. You'll consume your smoothies more slowly and have more time to savour it. Check out these awesome smoothie bowl recipes

Meal Prep Monday- Now that you have a pretty decent grasp around how meal prep works, try to prepare all of your meals for tomorrow ahead of time! You won't have an excuse to not eat healthy if your meals are already laid out for you.

Tasty Tuesday- Post a photo of your favourite healthy meal. Are you great at making a particular recipe? Share it on PumpUp! Is there a healthy meal you love to eat at your favourite restaurant? Share that too! Check out these awesome ideas:

Willpower Wednesday- Late night snacking can get the best of us. Close the kitchen after dinner and see how you feel the next day! Your metabolism is much more active at the beginning of the day, rather than late at night when you're more sedentary.

Try It Thursday - Fill 1/2 your plate with greens and eat more veggies today! These edamame recipes will certainly help you to get your green on.

#AliveJuly 2015 4-week nutrition challenge and calendar by the PumpUp Blog

Share about these nutrition challenges on Instagram and PumpUp with this square version of the calendar.

#ChallengeMe: PumpUp's June Fitness Challenges

#ChallengeMe: PumpUp's June Fitness Challenges

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This is your summer. Own it, don't settle for less, just start. PumpUp and Coach Melissa Lepage (@coachmelissa) put together a series of daily mini fitness challenges for the entire month of June to help you focus on your health goals with laser-like precision. These challenges focus on different aspects of your wellbeing: from nutrition, to exercise, to sleep, to hydration. Every time you complete a challenge, you'll earn points that might earn you some PumpUp swag. Take the June 1 challenge for example: every time you finish 50 squats that day, you'll earn 50 points. Tally up your points each Saturday in June and share about them on PumpUp to be considered for some swag!

You in? Sign up for the #ChallengeMe email newsletter for daily reminders and tips!

What's more: participating in the challenge will get you $10 off of all items over $20 at RoniTaylorFit. Use the code: Pumpup10

#ChallengeMe Calendar PumpUp Blog

*Revised version of the original #ChallengeMe calendar

#ChallengeMe Week 1

Monday June 1 - 50 squats

Let's get down to business to defeat the buns...with squats. For every set of 50 bodyweight squats on June 1st, earn 50 points towards #ChallengeMe. Experiment with different types of squats if you can. Here are some awesome bodyweight squats that you can try for the challenge.

Tuesday June 2Healthy snack

Never let the munchies get the best of you. Snack smart by planning ahead! Do away with packaged snacks and instead opt for fruits, veggies, and nuts as your go-to ingredients to tide you over before the next meal. For every healthy snack idea that you share on June 2, earn 20 points. Here are some great ideas for healthy snacks.

Wednesday June 3 - Try your hand at pilates

If your workout was easy, it probably wasn't pilates. It's a system of strengthening and stretching exercises that engages your core, mobilizes your spine, and builds strength and flexibility. If you're already following a Blogilates challenge this June, you're off to a good start. You'll earn 25 points for every 15 minutes of pilates that you do on June 3. Here's a great resource that lists the best Blogilates videos for abs (20 minutes or less).

Thursday June 4Share your water intake of the day

It should be a natural instinct to drink enough water on a daily basis, but that isn't necessarily the case. Whether you guzzle water by the gallon or sip it slowly and surely, be aware of your water intake on June 4 and post about it on PumpUp to earn a total of 25 points for the day. Here are 5 great reasons to drink water.

Friday June 5 - Lunges

Lunge now, lunch later. Start off your day with a set (or two, or three) of lunges! Perform them with weights for an extra challenge. Bring the weights overhead to give a bonus burn to your core, shoulders, and traps. For every set of 12 lunges per leg, you'll earn 30 pts. Bored of basic lunges? Here are some creative lunge variations that you can try!

Saturday June 6 - Sweaty Selfie

Work hard and share a Sweaty Selfie on PumpUp after you finish doing an activity that you love. It should also be something that gets you real sweaty, real quick. You'll get 40 points for each sweaty selfie that you post on June 6 (from separate workouts), plus 20 points if you tally up the total number of points that you accumulated over the course of the first week.

#ChallengeMe Week 2

Sunday June 7 Plank Challenge

This time, you won't be walking the plank. Your body will serve as a plank to earn you points. For every 1 min of plank that you perform on June 7, you'll earn 45 pts towards #ChallengeMe. Be sure to post your plank time on PumpUp to be considered. Creative plank variations are all welcome!

Monday June 8- Abs

Get abs-olutely incredible abs today! It'll be the main focus of today's #ChallengeMe workout. For every 15 minutes of abs that you do today, you'll earn 50 points towards #ChallengeMe. Here are some Blogilates videos for abs to get you started, as well as an intense standing ab workout to help you take it to the next level.

Tuesday June 9Healthy Breakfast

Start your day the right way. Breakfast is a pretty egg-cellent idea. Share the recipe and photo of a healthy, non-packaged breakfast on June 9 to earn 20 points. Short on ideas? Try this Apple Chai Quinoa Porridge. Short on time? Try this 10 minute Tofu Scramble! If you feel like slurping a portion of your healthy breakfast instead, check out our smoothie library (you might be surprised with what you find!).

Wednesday June 10HIIT

HIIT us with your best shot and give your workout your all. For every 15 minutes of HIIT that you do on June 10, you'll earn 25 #ChallengeMe points. Get started with this 20 minute full-body HIIT workout or try your hand at these 7 fat-burning HIIT moves.

Thursday June 11 - Green Tea - Spend some quali-tea time with yourself and sip on a cup of green tea today to earn 25 #ChallengeMe points, because you're tea-riffic. Green tea may selectively increase fat burning and apparently helps regulate glucose levels, slowing the rise of blood sugar after eating. Here's a #tbt to some migh-tea matcha green tea recipes.

Friday June 12Crunches and V-Sits. You only need a few body weight moves to strengthen your core. Earn 30 #ChallengeMe points for every set of 25 crunches and 1 minute of V-sits.

Saturday June 13 - Best Advice. What's your best advice for living a healthy lifestyle? You are only confined by the walls you make for yourself. Challenge yourself daily and find joy in being healthy. Here are some of the best pieces of advice from other PumpUp members. You'll earn 45 points for sharing a PumpUp post with words of encouragement, and you'll earn 20 points after you share your total #ChallengeMe score for the week!

Sunday June 14 - Weights. What's your best advice for living a healthy lifestyle? You are only confined by the walls you make for yourself. Challenge yourself daily and find joy in being healthy. Here are some of the best pieces of advice from other PumpUp members. You'll earn 45 points for sharing a PumpUp post with words of encouragement, and you'll earn 20 points after you share your total #ChallengeMe score for the week!

#ChallengeMe Week 3

Monday, June 15 - Upper body. Remove "can't" from your vocabulary. Improve your posture and grow stronger every day. For every 15 mins of upper body exercises that you do today, you'll earn 50 #ChallengeMe points. Here's a great upper body workout that you can do with a partner!

Tuesday, June 16Healthy Lunch- You're probably eating your lunch on the go. Plan ahead and you'll make a plan to succeed. Pack a healthy lunch today to earn 20 #ChallengeMe points. What are your best tips for packing and planning out healthy meals? If you need some ideas, here are some light and lovely lunch ideas to help you through the week. Make this un-'beat'able beet salad if you're in a rush, or try these edamame recipes if you're looking to try something new!

Wednesday, June 17Cardio - Yes, we're putting you down for cardio. Do just 15 minutes to get your heart pumping! Simple body weight exercises can do the trick if you don't have a gym or if running and swimming isn't your thing.

Thursday, June 18Lemon Water- When life gives you lemons, drink lemon water. It can improve your digestive health and jump start your metabolism! Each glass can earn you 25 #ChallengeMe points today. Learn how lemon water can benefit you, and find our best lemon water recipe here.

Friday, June 19Jumping rope- We're jumpin' jumpin'. Grab a jumping rope and skip intensely for at least 5 minutes to earn 30 #ChallengeMe points. Whether you treat it as a mild warmup or a workout in itself, jump rope will help you burn tons of calories, fast. If you don't have a jumping rope, just mimic the same skipping motion with your arms and legs.

Saturday, June 20-Show lots of love to your #PumpUpFam. After you're done tallying the points you earned this week, share who your @PumpUp inspiration is in your caption. Each post that you dedicate to another PumpUp member will earn you 40 #ChallengeMe points

Sunday, June 21Biceps and triceps: Wanna show off on #FlexFriday in a major way? Do so by working on your biceps and triceps today. Every 15 minutes of bicep/tricep exercises will earn you 45 #ChallengeMe points!

#ChallengeMe Week 4

Monday, June 22Lower bodyThere's a reason why so many songs are being sung about our lower bodies. It's where most of our strength comes from.  Lower body exercises will enhance your performance in sports and various other compound movements. What's more, you'll improve your balance, stamina, and risk of injury. Squats are just the starting point. Here's a simple lower body workout that you need to do today.  Every 15 minutes of lower body exercise will earn you 50 points towards #ChallengeMe.

Tuesday, June 23Healthy Dinner: End your day the right way and make smart choices for dinner (after all, you won't be eating for another 8 hours...or more). An important part of having a healthy dinner comes with balancing out your day with a healthy breakfast and lunch.  Timing is key: don't eat too late, or you might overeat at night. Chew slowly and avoid fatty foods, as they're harder to digest and might disrupt your sleeping patterns. You'll earn 20 #ChallengeMe points for sharing a photo about your healthy dinner!  These almond recipes might spark some inspiration.

Wednesday, June 24Outdoor Workout: The sun is shining, the birds are chirping, and the great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you're outside. Your body will work harder to adapt to changes in terrain, and you'll enhance your mood and self esteem. For every 15 minutes that you spend exercising outdoors, you'll earn 25 #ChallengeMe points.

Thursday, June 25Smoothies- If you've been on PumpUp for awhile, you'll probably notice one thing. Above all else, smoothies are our favorite things ever. There is an untapped of wealth of smoothie recipes waiting to be discovered on PumpUp. Share a great and creative smoothie recipes to earn 25 #ChallengeMe points. Here are just a few ideas.

Friday, June 26- Push-ups: Drop down and give us 20 (no, really). Try to do 20 push-ups today to earn 20 #ChallengeMe points. Don't worry if you can't do 20 all in one go: spread it out throughout the day, and get better. Get stronger. The push-up is a classic no-equipment exercise that works most major muscle groups. Here are a few push-up variations that you can definitely look forward to trying.

Saturday, June 27Workout Outfit: Funnily enough, we attach symbolic meaning to our athletic clothing. When we feel confident in our workout clothes, we may become more motivated (and even excited) to exercise. You're allowed to feel good in your workout gear at any shape or size. Flaunt it today: share a picture of your favorite workout clothes to earn 45 #ChallengeMe points. Remember to share how many points you accumulated this week in order to be considered for some PumpUp Swag!

#ChallengeMe Week 5

Sunday, June 28- Try a new yoga pose: Often, the most difficult thing about  yoga is beginning it. It's a practice. Begin and get stronger. Try a new yoga pose today, share a photo about it on PumpUp, and earn 45 #ChallengeMe points for every yoga post that you make!

Monday, June 29- 50 jumping sumo squats: Work your legs with some wide legged squats! Do a small jump as you ascend from each squat. For every set of 50 jumping sumo squats that you do, you'll earn 50 points towards #ChallengeMe. Experiment with different types of squats if you can. Find some other awesome bodyweight squats that you can try for the challenge.

Tuesday, June 30Cheat Smart. It's the last day of our June Challenge! You deserve a treat for all of your hard work. Share your favorite healthy treat on PumpUp! You might be able to find some inspiration from our ultimate BBQ recipe guide and from these other posts. Why should you treat yo' self? It might lead to better results.

Have any questions or feedback? Let us know in the comments below! 

Cover photo courtesy of PumpUp member @randy_dizon