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What the Elderly Can Teach Us About Fitness

What the Elderly Can Teach Us About Fitness

We laugh at the elderly for thinking that girdles and jazzercise will keep them young forever. Even I laugh. The oldest, most Russian man in the world goes to my gym in the mornings. He wears an adidas-esque track suit, gold chains, and a fur hat while he walks on the treadmill. He takes off the hat when he goes upstairs and lifts tiny yellow 2 pound weights for about 10 minutes. But he likes it, he’s there every morning, he knows everyone, and he’s fit, and that’s what matters. There are a few tricks those fab 50+ers can teach us about getting fit, and being happier while doing it.

9 pin-worthy fitness quotes about motivation

9 pin-worthy fitness quotes about motivation

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

Define your goals

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

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

Make sacrifices

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

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

Notice the small things

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

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

You don't have to hurt to be healthy

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

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

Be patient for change

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

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

Don't cheat yourself

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

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

Remember: the brain is a muscle

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

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

Take ownership of your fitness journey

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

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

Incorporate exercise into your life

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

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


 

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

Use these 14 quotes to stop comparing yourself with others

Use these 14 quotes to stop comparing yourself with others

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

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

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

 

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

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

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

 

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

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

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

 

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

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

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

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

Don't concern yourself with what everybody else is doing

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

Keep doing you // Via Pinterest

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Channel your envy into purpose // via Momastery

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

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

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

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

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

Stay true to yourself // via Spoken.ly

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

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

Turn your setbacks into comebacks // via Pinterest

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

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

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

 

 

How a support system helped me commit to a lifestyle change - Wilma's PumpUp Success Story

How a support system helped me commit to a lifestyle change - Wilma's PumpUp Success Story

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For several years, PumpUp member Wilma (@project_me) was ensnared in a vicious cycle of strict dieting and extreme bingeing. "When I wasn't starving myself, I'd be stuffing my face with burgers and fries. My dinner plate consisted of mostly carbs and protein, but no veggies," she explained. "I lived on coffee and never brought a drop of water close to my lips. Climbing the stairs at work was the only physical activity in my day." After Wilma's father died from a lethal combination of unhealthy eating, drinking, and smoking, she realized that her own lifestyle wasn't sustainable. Wilma needed a community to keep her accountable. "I was never serious about my health because I lacked a support system. It's been almost a year and I couldn't be happier that I joined the PumpUp community," she enthused. "I still enjoy using the app on a daily basis. My energy levels are up and my confidence cannot be contained!" PumpUp member Wilma's Success Story

One of Wilma's greatest initial setbacks was overcoming low self esteem, which contributed to the destructive eating habits of her past. "I was singled out as the 'pale, chubby girl' and I tried to fade into the background. Few people knew of my existence until I went to college. Walking long distances on campus helped me lose a lot of my weight," she remembered. "When I was 18, I was the skinniest I had ever been. But I hated my body and thought I was fat." An unhealthy relationship with her then-boyfriend caused her to doubt her size and her capacity for self-love. "I thought that if I gained 1 kg, he wouldn't be able to love me because I'd be fat," she recalled. "I was a size 10 in South Africa. After we broke up, I partied and started to binge on food late at night. Before I knew it, I was 22, weighed almost 80 kgs, and could almost fit into size 14 clothes. Depression affected all aspects of my life and I felt a constant sense of worthlessness." 

This is no longer the case. Wilma developed a much stronger sense of self worth because of her lifestyle change. "PumpUp helped me realize that there is still some good in the world, it’s inspiring to see how supportive and non-judgemental the PumpUp community is," she confessed. "It helped me grow so much, both emotionally and physically. I can only hope that my journey motivates others like theirs journeys have motivated me." With the support of the PumpUp community, Wilma was able to commit to a lifestyle change. "I started to prep my meals and I make sure that my lunch and dinner consist of the right amounts of carbs, protein, vegetables, and fat," she explained. Wilma always has at least 1L of water on hand and exercises for 40 minutes to 120 minutes on a daily basis, emphasizing weight and resistance training. PumpUp's custom workouts helped her along the way. "PumpUp workouts are the best," she said excitedly. "I always had a million different workouts saved, one for each day. I love to weight train and I especially love leg day. Finally, my friends and I also enjoy going on hikes together." 

PumpUp member Wilma's Success Story

She strongly advises fellow PumpUp members to bounce back from their setbacks as quickly as they can. "Your setbacks make you human and your true strength is shown when you get up, dust yourself off, and try again," she continued. "Don't base your goals on the image of others. Bodies react to diet and exercise in a different way. You can't compare yourself and your progress to somebody else." 

PumpUp member Wilma's Success Story

Wilma's biggest motivation

My father’s passing really got me motivated to get my butt into gear. He was a body builder in his early 30’s but had really bad eating; smoking and drinking habits later on in his life until the day he passed at the age of 55.

My brother started training about 4 years ago and went from being a skinny and awkward-looking guy to being my personal body guard. He keeps me in check, he’s brutally honest; ruthless and pushes me to work hard to reach my goals. He has been such an inspiration to me and the greatest support system ever.

My chop, my friend, Clodagh - 7 years of craziness. We’ve seen each other in all shapes and sizes and we keep each other on track and motivated. She’s always checking in on me, making sure I do my workouts and cheering me on whether I skipped a day or killed a workout.

PumpUp member Wilma's Success Story

More about Wilma

Among my siblings, I was dubbed the 'steroids baby'. The theory is that my Dad was on steroids when I was conceived, which explains my lack in height. I'm not named after Fred Flintstone's wife, my parents thought it was a good idea to name me after my father - Willem. I (not so secretly anymore) dreamt of being a dancer all my life, even though I have two left feet and I'm extremely shy. Finally, I hate being sweaty and I don’t like my calves.

Keep Wilma pumped and be part of her support system on the PumpUp community @project_me! Have questions for Wilma or words of encouragement? Let her know in the comments below!

#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

4 moves, one intense agility ladder workout

4 moves, one intense agility ladder workout

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Not everybody can be as agile as Road Runner, but an agility ladder can certainly get you close. This agility ladder workout will help you to improve your speed and stamina by focusing on fast footwork. Begin slowly with the patterns that PumpUp member @rocsolid_626 demonstrates, then gradually increase your speed as you maintain proper form. Pump your arms quickly in tempo with each standing exercise.

In and Outs

Agility ladder workout - In and Outs (GIF)

Shuffle both feet to one side of the box, move laterally to shuffle your feet into the box and then to the other side. Pause briefly, then shuffle your feet into the next box in front of you. Your step pattern should be in, in , out, out. Start slowly, then begin to pump your arms in rhythm with the pace of your feet. Land lightly on the balls of your feet throughout the entire agility ladder workout. Repeat this move until you get to the end of the ladder.

Lateral plank walks

Agility ladder workout - plank crossovers

Once you finish the first move of the agility ladder workout, drop down into a raised plank position. Place one hand into a box, then walk your other hand to meet it, stepping your feet together as you do so. Walk over to the next box and repeat the movement while holding your body in a raised plank.

Push-ups

HIIT ladder workout - Push-Ups

Once you get to the end of the ladder, perform as many push-ups as you can in 30 seconds. Keep your neck straight and keep your elbows pinched to the sides of your body.

Side Straddle Hops

Agility ladder workout - Side Straddle Hop Gif

Hop your feet in and out of each box, moving forward and landing softly every time. Keep your knees slightly bent throughout the movement to cushion your landing. Do this agility ladder workout move slowly, then perform the move faster as you become accustomed to the movement.

Did you like this agility ladder workout? What are your favourite ways to agility train? Let us know in the comments below and tag your favourite #WorkoutWednesday videos using the #TeamPumpUp hashtag on Instagram

Cover photo credit: laurakc621

Why exercise isn't everything - Grace's PumpUp Success Story

Why exercise isn't everything - Grace's PumpUp Success Story

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An ounce of discouragement can set anybody back further than they'd expect. "I've always been healthy and exercised regularly, but I went through a tough time before I joined PumpUp due to health problems," lamented PumpUp member @graciefit14. "This discouraged me a lot and took my mind away from what I loved the most, which was the gym." Though Grace maintained a gluten-free diet and alternated between either weight-lifting or yoga, she ended up bingeing on her food. Before PumpUp, Grace stood at her heaviest: 170 lbs. "I would work out 6 times a week for at least 2 hours, and I was still gaining weight," said Grace. One fateful afternoon in September 2014, Grace discovered the PumpUp community through an Instagram post. It hit her: she realized that she had no motivation to be healthier. "It was a sign," she insisted. "I instantly downloaded it and started to see how much motivation I could receive from real people. They weren't fitness models or part of another weight loss commercial. The people on PumpUp are real people in a community who are getting healthy together." 

Grace's PumpUp Success Story

Not only does Grace feel healthier since she joined the PumpUp community, she also feels more knowledgeable. "My lifestyle with PumpUp is much more fulfilling," she elaborated. "I eat healthy for at least 90% of my day, count my macros, and work out 4x a week. I've lost 15 lbs since I began my journey on the app." Though Grace decreased the frequency of her workouts, her attitude towards exercise is much more positive. "I actually want to go to the gym now that I only go 3-4 times a week, in comparison to the 6-7 times that I used to," she confirmed. "I feel healthier and I love gaining knowledge and support from all the other PumpUp members."

Grace dealt with high anxiety, had gallbladder removal surgery in October 2014, and has been overcoming chronic nausea for almost one year. "This affects me during strenuous workouts," she said solemnly. "I always tell myself to quit and go home, but if I finish my workout, it makes me feel stronger than I was before." Not only did support and encouragement from the PumpUp community motivate Grace to adopt healthier and more moderate eating habits, her surgery also impacted the composition of her diet. "It made me realize how to eat correctly," she explained. "I consume less fat and am unable to eat greasy food."

Grace's PumpUp Success Story

Grace urges those looking to live a healthy lifestyle to stop depending on the opinions of others. "I personally went through the struggle of trying to hide that I was eating healthy because others were constantly judging my decisions," she shared. "This especially happened when I would visit friends at college and didn’t want to drink or go out to McDonalds." Peer pressure caused grace to give in to eating junk food, and she felt awful afterwards. Because she wasn't surrounded by a positive environment of motivating people on the PumpUp community, she didn't feel safe to share about her health-related accomplishments. "Since I joined the PumpUp community, I feel proud to feed my body with good nutrients and the occasional chocolate bar," she said positively. "I even got my family to begin tracking their macros and cut back on their sodium and sugar intake."

Grace's Hopes for the Future

What I hope to accomplish while using Pump Up is to run a 10k and also inspire others to better themselves. I am currently studying to become a Registered Dietitian, but before I get my degree, I’m hoping to get my fitness nutrition certification and work in a gym. I look up to a woman named Amber Orton a lot! I began following her Instagram about 2 years ago and she tells the truth about the fitness industry. She eats unhealthy when she has cravings, and also informs others that the competition body isn’t sustainable over long periods of time. Some people think that people who compete have that body all year round but they get “soft” too and gain body fat. She also stresses a lot that everyone has different body structures and mechanical make ups. Not all exercises work for everyone, which is something I had to learn when I saw others improving more quickly than I was.

Grace's PumpUp Success Story

Grace's Routine

To stay healthy, I hired a trainer and do weightlifting with him 2 days a week. We do heavy days, then a cardio/ circuit day. He also helps me to keep a healthy diet and track my macros. I also do yoga once a day with at least 1 other day of lifting/ cardio mixed in there for a total of 4 days of exercise. I am a true believer that one should begin in the kitchen, then move onto the gym. You cannot get your dream body while eating bad foods. If you work out then eat pizza, there’s no point.

More about Grace

I am planning a trip to New Zealand for next winter. I plan to live on the South Island and travel for a month enjoying the beaches and mountains. I love the outdoors and am excited for this new adventure. May even end up moving there, who knows.

Grace's PumpUp Success Story

Keep Grace pumped! Cheer Grace on as she maintains her healthy habits! Have words of encouragement for Grace? Leave a note in the comments below!

An orange smoothie that's 100% better than OJ

An orange smoothie that's 100% better than OJ

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Smoothie combinations don’t have to be complicated. In fact, they can be tasty and nutritious with just 6 ingredients or less. Grab a handful of spinach for your next smoothie and blend it to oblivion with other fruits that will mask its taste. Oranges pack a citrusy punch that overpowers most other flavours in this summer smoothie.

Orange Smoothie Recipe

  • 1 orange
  • 1 banana
  • A handful of spinach
  • A handful of frozen blueberries
  • Dash of almond milk
  • Chia seeds, to garnish

A healthy 6 ingredient orange smoothie : 1 orange, 1 banana, a handful of spinach, a handful of frozen blueberries, a dash of almond milk, and chia seeds, to garnish

Orange you glad about the existence of this orange smoothie by PumpUp member @deeemx_? Share your best orange smoothie recipes with the PumpUp community with the #SmoothieSunday hashtag. Need more inspiration for your next morning smoothie? Check out the PumpUp blog's collection of smoothie recipes.

3 tips to eat healthy on a budget

3 tips to eat healthy on a budget

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How can you eat healthy on a low budget? This is a question I have been exploring for a long time.  I am currently paying off a brand new car and I am paid California minimum wage. I prefer to eat organic food, for both the impact on my health and that of the environment, which is also more expensive. So making the right choices can be a challenge.

Embrace repetition

One thing I've had to get used to is eating the same thing every day for awhile. Also eating leftovers. This used to be really hard for me. I like new things, fresh choices, fresh food. But with a thin wallet oatmeal every day for breakfast for two weeks straight started to sound good. I would break that up with two-ingredient pancakes once or twice a week.
I almost always buy bananas, as they are inexpensive, healthy and filling. I alternate other fruits between blueberries, apples, dates, strawberries, raspberries. For vegetables, I always have a big bag of carrots and a large quantity of spinach or kale (kale is cheaper than many vegetables)-then I alternate between other vegetables to fill in. I try and keep a store of winter squash and sweet potatoes stowed away in the cupboard.
For protein I often buy eggs and chicken. Once in awhile I add a different protein in there for variation.  For me, a dozen eggs goes a long way. I often buy large packages of chicken at Costco or Trader Joes to freeze.

 

Be storage-savvy

Keep your eye out for coupons or sales, and stock up on things when they are on sale. Preserve food that won't last fresh, by freezing, drying, or canning.

Experiment with your staples

If you figure out a staple or two for each meal, you then have some leeway to change things up by getting a few other ingredients. It takes a willingness to explore and be creative in the kitchen, which I personally enjoy. There are so many things you can do with quinoa or with a bag of Pamela's gluten free pancake mix. With vegetables you can sauté, steam, or bake them; mash them, blend them, or eat them raw. Fruit can be eaten fresh as a snack or on yogurt, or blend it into a smoothie with peanut butter to make a filling meal. There are so many options and combinations to try, so don't let your empty fridge or cupboard scare you away from going for a new creation! (My fridge is emptier than most people I know...) If it tastes bad, you try something different. You figure out what works and what doesn't work. If you're really not sure, start by making a small quantity. If you're not good at creating new things with food, download Pinterest or other sites that are full of healthy recipes to give you ideas.

 

Decide that your health comes first, and plan what you will buy with your small budget. You may have to eat out less often, but in the end the reward is being happier and prouder of yourself for taking care of your body the way you have been wanting to.
Eat healthy on a budget
These are some of the things I do to live my ideals of eating organic as well as healthy on a budget. What are some of the things that help you keep a balance?

 

These tips for eating healthy on a budget were compiled by PumpUp member @bodysoulspiritfitness, a teacher and movement artist with a passion for healthy living and adventure. Follow her blog here.