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procrastination

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.

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!

From gasping for air after 100 m to running 10 km - Skaistė's PumpUp Success Story

From gasping for air after 100 m to running 10 km - Skaistė's PumpUp Success Story

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A candy shop isn't the most conducive environment for living a healthy lifestyle. After spending a summer working in a shop that sold sweets and chocolates, PumpUp member @sky97 had trouble curbing her cravings. "I thought, what's the worst that could happen?," she revealed. "By the end of the summer, my friend took a picture of me at the beach and I was shocked to see that I gained extra pounds over the summer." When Skaistė decided to take action against her unwanted weight gain, she resorted to drastic measures. "I tried crazy diets and counted every calorie, but I was uncomfortable with my body and felt like a walking nightmare," she lamented. "At the end of January, my friend (@am23) urged me to try PumpUp because it motivated her. She was 100% right. I signed up for the app and my life changed completely."   Before Skaistė joined the PumpUp community, she led an overwhelmingly sedentary lifestyle. "I played video games on my computer and watched movies or TV to spend my time. I made sure that I had enough snacks that would last me for the whole length of any given TV show," she recounted. Physical education classes were also a struggle. "I hated every single lesson," she said vehemently. "I got tired after 5 minutes of exercising and I thought that I was never meant to be athletic. I'd think that I wasn't worthy, that I wouldn't be able to do anything. When I joined PumpUp, people surrounded me with motivation and positivity. I really wanted to try to make things better. For that, I think that I'm a much more confident person than I was before."

PumpUp member @sky97 went from being out of breath after 100m to running her first ever 10 km. This happened within the span of a few months!

 

Since she began to track and log her workouts with the app,  Skaistė fell into a routine embraces exercise and healthy eating. "This new regime makes me really happy," she gushed. "Every time I eat healthy food and exercise, I feel like a wonder woman who can do anything!" Skaistė is able to work at the candy shop and resist the cravings that used to overpower her. Though she has cheat days from time to time, she plans ahead to keep everything in control. Skaistė's lifestyle change made an incredible difference in her demeanour. "I've become more extraverted. Since I began to exercise, I made so many friends who don't allow me to relapse into my passive ways."

Though Skaistė used to detest running, support from the PumpUp community really encouraged her to complete her first-ever 10 km run. "I used to feel tired after 5 minutes of exercising...so imagine me gasping for air after a mere 100 metres," she enthused. "I ran 10 km three times ever since I joined PumpUp! I also went on a leisurely 30 km bicycle trip. Not long ago, it seemed like the biggest challenge in the world. I couldn't have done it without the help of other PumpUp members!" In the future, Skaistė aspires to run a full marathon. She'll be relying on the support of PumpUp to encourage her along the way.

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Her best advice for other PumpUp members is to find an enjoyable form of exercise that they can realistically commit to. "Don't like weight lifting? Try Zumba and shake it off!" she counselled. "A passive lifestyle won't benefit your body or your mind. After running a marathon, you'll feel proud and inspired. After a television marathon, you'll exhaust your body and you won't have energy to enjoy life." 

Skaistė's meals

I start my day with greek yogurt and granola or oatmeal with a little bit of peanut butter on top, then after 2 hours I eat a banana/pear/an apple for a snack. I usually carry my lunch box to school filled with vegetables, brown rice and chicken for lunch to fill my stomach before I work out after school. After my workout, I come back home (I cycle to school everyday. 4 kilometres one way and 4 kilometres back) and eat another snack like whole wheat bread with avocado and tomatoes or 2 boiled eggs just to make sure that I have enough protein after a workout. For dinner, I eat salad, fish or lean meat and I always make sure that I go to sleep after 3-4 hours after my last meal.

Biggest motivation

My biggest motivation is Emily Skye who leads a healthy lifestyle and shares her fitness journey with all of her followers on Facebook and other social media platforms. One more person is a Pump Up user: @akvile. She motivates me to stay active all the time even though we both have a lot of studying to do before our exams. If it wasn‘t because of Pump Up, we wouldn‘t have become friends and I really appreciate the way we're able to connect! 

PumpUp member @sky97 went from being out of breath after 100m to running her first ever 10 km. This happened within the span of a few months!

Favourite workout

My favourite workout routine is a full body routine! It‘s a set of exercises for all of the muscle groups and I love it! I start with arms: bicep curls, shoulder press, tricep kick backs (20 reps. 3 times each), I do my back and chest with weights on the bar and lift it behind my back and to my chest. (20 reps. 3 times each). Then I like to do many kinds of crunches for burning that belly fat (I usually do simple crunches and bicycle crunches) and I do them for 200 times each, in total: 400 crunches. After these, I do 2 kind of planks (the basic one and side plank) for 1 minute each and do some stretching for my legs and go with squats, lunge pulses, plié squats and single legged bridges (20 reps. 3 times). Then I finish this killer workout with 20 minutes cardio.

More about Skaistė

When I‘m not working out, I like to spend my time writing poetry or novels. I dream about releasing my poetry book in the near future. I also like cooking, singing, dancing and sometimes I do all of these three in one time, so the view is really fun! I also believe that every member in Pump Up is a wonder because they do wonderful things for their bodies and stronger mind.

PumpUp member @sky97 went from being out of breath after 100m to running her first ever 10 km. This happened within the span of a few months!

Keep Skaistė pumped on the PumpUp community by following her journey: @sky97! Follow her on Snapchat: skaisktem. She regularly posts recipes and shares videos about her workouts on a daily basis!

Spring Into Action: Why action beats intention

Spring Into Action: Why action beats intention

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Good intentions are just that— they're good. Actions transform good intentions into great accomplishments. From experience, you know that taking action isn't so simple: you overthink, you don't know where to start, excuses pile up higher than Mount Everest, and life simply gets in the way. How we create our intentions poses another problem. Tucked away in the corner of our minds are intentions that manifest themselves broadly, like vapours waiting to take form as a cloud full of precipitation, action, and meaning. There's something in your life that you haven't done:  an intention to eat healthier, to exude more positivity, to exercise more often. What gives?

Later can be now. Someday can be today. Tiny and gradual actions can help you to achieve major results.

Spring into Action and let the PumpUp community help you to achieve your goals. Use the hashtag #SpringIntoAction to share about how you are making actionable difference in your lives and the lives of others. It can start with a plan, or a post. It can start with a commitment to a community. Share about what spring into action means to you this month in the comments below!

Photo via flickr

why action beats intention

 

4 healthy snacks that'll help you stop cheating between meals

4 healthy snacks that'll help you stop cheating between meals

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One of my favorite ways to stay energized throughout the day is to always have healthy snacks with me. It is SO important to plan ahead! If you know you are going to be running around all day, whether you are at work or going class to class, you should make sure you have healthy options with you so you don’t reach for that bag of chips or candy bar! The perfect snacks are whole fruits and veggies that will keep you CARBED UP! Here are some of my favorite healthy snacks to munch on throughout the day!

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BANANAS are my #1 go-to snack. They are super easy to throw in your bag and eat throughout the day! Make sure your bananas are ripe like these so you get all of the nutritional benefits and so they digest properly!

DATES are like little packs of energy! If you don't have a lot of time on your hands, dates are a great option to get in lots of energy with this nutrient and calorie dense snack!

 

DATES are like little packs of energy! If you don’t have a lot of time on your hands, dates are a great option for you to get in lots of energy with this nutrient and calorie dense snack!

NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!--Not only are they delicious, but they are also a great boost of natural caffeine!

 

NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!–Not only are they delicious, but they are also a great boost of natural caffeine!

 

Think AHEAD! Cut up some of your favorite veggies and put them in a bag or container to munch on throughout the day. Veggies will keep you going and give you the energy you need to hold you over until your next meal!

 

If you fail to plan, you plan to fail

Eating healthy snacks like these will help you kick cravings for unhealthy, processed food. Whole, plant-based snacks a re not only amazing for your mind and body, but they will also keep you energized for your busy days and fuel you for success! Making small changes like this to your every day life will undoubtedly make a huge impact on how you look and feel. Before you go to bed tonight, ask yourself: what am I going to pack for tomorrow?

This is a post by Ashley Hampton (PumpUp:@rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

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5 Smart Steps to take at the beginning of a new year

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This is a post published by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

Happy New Year everybody!!! 

The first week of the year is already gone, so have you decided how will you set yourself for success? Have you created a list of your New Year Resolutions you would like to achieve in this brand new year? If you have taken it slowly after the Holidays, it’s OK.

It’s a new day, so let’s set you up for success with these 5 smart steps to follow.

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The first thing you need to do is to set your mindset for success. Whatever you desire to accomplish over the next year, whether it would be finding a new job, having a baby, improving your diet, sticking to your workout routine once and for all, losing weight your baby weight, changing career…You’ve got to decide and commit to achieving those things. If you haven’t changed your mindset the chances for you to achieve your goals are (let’s face it) tiny. Decide to go ALL IN today!

  • Find a quiet and peaceful place in your house where you can start to clear your mind of negative thoughts, limiting belief you may have. Then, you can start to reflect on the things you want most to accomplish this year.
  • Take a sheet of paper and a pen and start writing down how you want to feel every single day when you awake and allow your actions to support that feeling.

You’re no longer going to say ”I’ll try to…”, this sentence will no longer be a part of your vocabulary. You’re focused on your goals and you’re not going to stop until you succeed!

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When you are writing your goals, each and every single one of them need to be written positively and in the present tense. Using positive statement in a direct way to affirm your commitment to completing your goals has a major impact!

  • Break down your goals into small steps so you won’t feel overwhelmed by them. If you would like to lose 100 pounds over the year. It should look like this: 100lbs divided by 12 = 8lbs/month divided by 4 = 2. So you will write your statement like so: ”My big goal is to lose 100 pounds this year, so I am going to lose 2 pounds each week so that way I can feel beautiful and confident again!”

Always remember how YOU want to feel at the end of your achievement!

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One of the biggest mistakes people tend to do is not attaching a deadline to their goals or resolutions. You can have the best intentions to accomplish it but unless you put a plan in place with an impending deadline, how can you stay on track?

  • Once you have your list of positive goals written on a sheet of paper or in your journal, grab your calendar and start to assign each goal to the month you want to accomplish it in.
  • It’s one thing to have your goals set on your calendar, but you need your small steps (tasks) that will lead you to them in order for you to succeed. Start to brake down your goals into daily action plan. Start to think what you need to do each day, each week to achieve your goals. If you are not sure how to get there, I am always here to help!
  • Now it’s time to schedule those tasks! Ensure you’re doing this at the same time every week so it becomes a habit! Sunday evenings are my time to plan out my week which includes: workouts, meal plans, work and personal stuff.

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Journaling is a great way to keep track of both personal and professional progress. Checking in with yourself and acknowledging the progress made towards a certain goal is key to staying motivated and accountable. 

  • When losing weight, keeping a record of our progress is very important and motivating. It helps you see that your body is changing (it takes time) even though sometimes you feel like nothing is ”actually changing”. Start by taking your ”Before” picture, which I call it your ”Goodbye picture”, every 30 days take progression pictures and stick them in your journal with the previous ones. You will be SHOCKED (in a good way) to notice the progress you have made thus far. Also, keep track of your measurements of day 1 and of every 2 weeks.
  • This principle can be applied to everything, not only to health and fitness. Always record your progress.

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With busy schedules and hectic lifestyles it’s easy to put our own health and well-being on the back-burner.

BUT NOT THIS YEAR!

You’re no longer going to “try” to fit exercise and healthy eating into your schedule. It’s time to implement a workout & nutrition plan that is realistic for your lifestyle and has strong support & accountability from the very beginning (the piece you’re probably missing)! I’m here to help with that! It’s my passion & purpose to show you HOW to make this work.

“I know what I need to do, I just don’t know how to do it…consistently!”

If this is you, I invite you to join my “New Year, New You: Find Your Strength in 2015” accountability group to kick-start your goal of creating a healthier lifestyle for yourself!

It’s a chance to work with me personally in a small group of like-minded people all working towards the same goal! We’re close to filling up but if you COMMIT by this Sunday, I’ll squeeze you in and get you started!

Click HERE to learn what it’s all about and exactly how it’s designed to help you successfully transition to better health, energy & confidence!

What quote inspires you? Write it out!

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Write out a quote that inspires you like PumpUp member clemence7 did and post about it with the hashtag #SpreadPositivity, you have a chance to win a PumpUp beanie today! Procrastination is opportunity’s assassin

How to master self-discipline

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This is a post published by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

A craftsperson masters her or his trade through repeated practice, care and continuous learning, and devotion to her or his purpose. 

The same elements are needed to master the craft of discipline:

  • Repeated practice
  • Single-minded devotion to the purpose
  • Continuous learning
  • Care

Here are some extremely useful tips:

  1. Do the task even when you’re not in the mood. Procrastination is such a common problem that I believe it to be universal. How often have you told yourself, "I’m not in the mood to do this"? The task is probably difficult or confusing. It’s uncomfortable and you’d rather do things that are easier, that you’re good at. You’d rather clean your house or trim your nails or check your email than start a task that could have had the biggest impact on your business/life. But if we wait until we’re in the mood, we’ll never master anything.

    Instead, practice this: Plan to finish the most important tasks first, write them down in your agenda, and start doing them, no matter what. Don’t check email or social media, or go clean something, or do a quick chore or errand. Sit down, and do it. It will be uncomfortable. You can still do it even if it’s uncomfortable.

  2. Exercise even when you really don’t want to. Yes, this is the same thing as procrastinating — we put off exercise for many reasons, usually because it’s hard, because we ‘don’t have time’, and because we’d rather do something easier. Change your perspective. View exercise not as punishment, but as an act of self-care. You wouldn’t skip brushing your teeth for a week, would you? Your teeth would rot. Similarly, skipping exercise for a week rots your body.

    Instead, practice this: Tell yourself you’re going to do a workout/run at a certain time, always plan your workouts ahead of time (I could never stress this enough, it is crucial). I tell all my clients to do this: plan. Take your agenda out, as you write your tasks, write down your workouts by blocking 20-30mins or even 1h of that day ONLY for your fitness. And then show up. Do it even if you’re tired or feeling lazy. Ignore the lazy feeling, the distractedness, and suck it up. You’ll find that you feel great for having done it. Either way, you’ll start to master doing things that are uncomfortable

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  3. Sit with a little hunger. We tend to panic when we get hungry, and run for whatever piece of junk food is closest to us. What I’ve learned is that you can be hungry and it’s not the end of the world. We don’t always need to be stuffed and satisfied with crazy delicious food. 

    Instead, practice this: Don’t eat if you’re not hungry. When you get hungry, sit there for a moment and turn to the hunger, and see how it really feels. It’s not so bad. This practice isn’t to make you starve yourself (not great), but to show you that a little discomfort won’t ruin your life, and that you can make conscious choices about when and how much to eat.

  4. Talk to someone about something uncomfortable. We avoid difficult conversations, because they’re not fun. They’re scary, uncomfortable. But that leads to all kinds of problems, including resentment, a worse relationship, worsening the situation, and more.

    Instead, practice this: When you have a problem with someone, instead of replaying the problem in your head, talk to the person in a gentle, compassionate way. Try to see the situation from their point of view, not just yours. Bring it up with a simple, “Hey, can we talk about ___?” And tell them how you feel, without accusing them or making them feel defensive. Ask them how they feel about it. Approach it with the attitude of finding a solution that works for both of you, that preserves your relationship. What you learn from this is that pushing through an uncomfortable situation will resolve a lot of difficult problems.

  5. Stick to a habit. One of the hardest things people face when changing their habits is that it’s difficult commit after the initial enthusiasm dies down. It’s easy to stick to a habit for a week — but what about pushing through the second and third weeks? It gets a lot easier afterward, but a lot of people drop the habit too early.

    Instead, do this: Commit to one small habit for two months. Reserve just 5 minutes a day for that habit, and do it at the same time each day. Set as many reminders as you can so that you don’t forget. Track the habit on a calendar or log it, so you see your progress. Show up every day and do it. You’ll start to master the formation of new habits, which will open up all kinds of opportunities.

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  6. Turn toward the problem. When we have a problem, we avoid even thinking about it. Think about whether you have one of these problems: you’ve been avoiding exercise, you’re overweight, you’ve been avoiding a major project, you put off dealing with your finances, you’re unhappy about some situation in your life. Often these are uncomfortable situations, and we’d rather not face them.

    Instead, practice this: See the obstacle as the path. Don’t avoid the obstacle (the difficult situation, or the problem you fear), don’t go around it, don’t ignore it. Turn toward it. See it. Acknowledge it. Figure out what’s going on. Find out how to navigate within the problem. You’ll find that it’s not easy, but not as bad as you thought, and you’ll be happy you did it. And more importantly: you’ll get stronger from facing the problem.

  7. See good in the activity. Discipline really derives from learning that you don’t need some incredible reward — there’s inherent good in just doing the activity. For example, if you’re going to eat healthy food, you don’t need to make it taste like your favourite dessert or fried food— you can just enjoy the act of eating fresh, healthy food in itself. If you’re going to exercise, it doesn’t need to give you a flat stomach or nice arms immediately— you can just enjoy the activity.

    Practice this: No matter what the activity, find the good in doing it, and the activity becomes the reward.

  8. Meditate. People think meditation is difficult or mystical, but it’s fairly simple.

    Practice this: Take 2 minutes to sit still, and focus on your breath, noticing when your mind wanders and gently returning to the breath. There are lots of other ways to meditate, but this is the simplest, and it shows you how to watch the urges that come up, and see that you don’t need to act on those urges. As the days go by, add more minutes to your meditation session. With time it will get easier to keep your mind clear of thoughts.

You might not be good at these at first, but that’s why you practice.

You’ll learn to get comfortable with discomfort, to show up even when you don’t feel like it, to stick to something even when the enthusiasm wanes, to not act on your urges right away, to enjoy any activity as a reward in and of itself.

Does life need to be pure discipline and no fun? Of course not. But if you can enjoy any activity, in the moment, why not learn to master something that will pay off for you in the long run?

Follow Melissa on PumpUp @coachmelissa. Check out her website at melissalepage.com 

Motivation Monday: Should, would could, did

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Question of the day: What does positivity mean to you? Let us know how you’ll #SpreadPositivity today! Thanks PumpUp member @karolapreparea for the photo!

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For No Excuses November, let’s kick out bad habits. Think of a bad habit you’d love to quit  (ex: no complaining, no putting yourself down) and make sure you don’t do it for the rest of the day! Thanks PumpUp member @doniaaly for the positive and energetic photo!

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Your No Excuse Workout Plan

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

Some weeks are busier than others and some times you just feel lazy! However getting in your workout can make that busy, stressful week seem not as bad or your lazy day can turn around with just 30-60 minutes of exercise. Here are 4 tips on how to get your workouts in, no matter what!

Get Into A Routine

On Sunday nights I will sit down and think about what I want to do for the upcoming week. I always change it up but I’ve made a pact for myself to work out every day between Monday and Friday. This way, I have a routine. I like to workout first thing in the morning, so this is how I schedule it: running on Mondays, Barre class on Tuesdays, and so on. This really keeps me motived all week long!

Schedule Ahead of Time

Schedule yourself into a class and be committed to it! Most gyms have a 12-hour cancelation period (once you’re in you’re stuck!)   Whether or not you’re in the mood to exercise, I promise you that you will never leave a workout feeling worse than before.

Buy A Gym Package

Buying a package at a gym is not cheap! They usually start at $100, and that’s normally just for  a 5-pack! By investing in a package, that means you have to use it! Buy a 5 pack at one gym, then find another place to exercise next month.  Changing up your workout will keep your mind and body guessing.

Grab A Friend

Schedule to meet up with a friend at the gym or at the park, and work out together. This will make you both accountable and force you not to bail on each other. You’ll be killing two birds with one stone (metaphorically of course) by catching up with each other and staying fit together!

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

November Theme: No Excuses November

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How are you challenging yourself this month?
Did you set a specific goal for yourself?
Doing the #CleanUntilChristmas challenge? (No cheat days till Dec 25)
Clear your mind of ‘can’t’! We believe in you! Awesome photo from PumpUp member @iskate!

Motivation Monday: Optimism vs. Pessimism

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“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” - Winston Churchill.
Hope the glass is half-full for you today! What are your favourite ways to think positively? Thanks to PumpUp member @macacaca for sharing :)

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This clever photo shared by PumpUp’s tcabe2386 is giving us a bit of motivation this Monday.

He says, “Don’t be one of those ‘tomorrow’ people. Change your life today!” What’s inspiring you on Motivation Monday?