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How Positive Thinking Can Change Your Year

How Positive Thinking Can Change Your Year

The power of positive thinking can do wonders for your New Year's Resolutions.  This year, make it a priority to take charge of your thoughts over all else.

Our thoughts define our emotions and influence our lives, so changing your mindset can make a major difference. Though there are external factors we can't control, we can control how we respond to them.

The One Ingredient You Must Have to Succeed

The One Ingredient You Must Have to Succeed

Success can mean many different things to different people. There is career success and personal success. Fitness goals are all about personal strength and motivation. This falls under the personal success category.

If you goal is to get in better shape or lose a few pounds, then I will tell you the secret that will guarantee your success. And, if you can win at the game of personal challenges, you are more likely to succeed at career goals as well.

6 Ways To Create Successful Goals

6 Ways To Create Successful Goals

Make your dreams come true by setting up a plan to achieve them. Goal setting and vision boards are powerful tools when you have your thoughts aligned with your dreams. So, you want to create successful goals that will actually make a difference for you. Before starting, remember that your thoughts become your words and your words become actions. Be aware of what goes into your mind before setting your intentions.

Regardless of where you are now, any time is the perfect time to create successful goals!

The Fail-Safe Guide to Getting on Track in January

The Fail-Safe Guide to Getting on Track in January

If there is ever a time that our collective enthusiasm for fitness takes a back seat, it is during the holiday season. Starting with Thanksgiving, and carrying on well into January, more people are into growing a bloated belly than a bicep, breaking the habits of a bodybuilding lifestyle – and well, any routine.

Getting back in shape is an imposing task, one that requires a whole lot of willpower. Armed with unbeatable determination and past experience, however, it is possible to make a triumphant comeback early into the new year. Here are a few tips for getting on track in January!

Why Can't 2016 be the Happiest Year of Your Life?

Why Can't 2016 be the Happiest Year of Your Life?

We all want to be happier.

Whether it’s eating better, making new friends, saving money, travelling more often, or anything else, the driver behind resolutions is personal growth and increased happiness in life. Here's the one trick that you need to increase your happiness.

5K personal bests : they aren't as elusive as you think

5K personal bests : they aren't as elusive as you think


One simple resolution transitioned into one major lifestyle change for PumpUp member @danialani, who set a benchmark for herself to run 5 kilometers at least once a week during PumpUp's #MyResolution challenge in January 2015. So far, she's been doing better than good. In fact, Dania has been doing great by steadily improving her personal best times. "In 11 weeks I went from running 5 km in 38 minutes to running it in 32," she said gleefully. "I'm 2 minutes away from my ultimate goal. I'm so so close." In less than half a year, Dania stuck faithfully to her smart, measurable, and specific resolution for herself. Her progress is palpable; her updates exude happiness. By participating in monthly challenges with the PumpUp community, Dania is more committed to achieve her health goals than she has ever been in her life. "Love yourself because you're capable of incredible things," she professed. "With every personal best, I sure am loving myself more and more." Keep Dania pumped on PumpUp app @danialani and be sure to let us know how we can help you to achieve your personal bests as well! What are obstacles that are hindering you from springing into action? Let us know in the comments below or tweet us @PumpUp, we'd love to hear from you!

If you can turn your New Year’s resolution into a lifestyle, you're on the right track.


This is a post by PumpUp member fitnessriss (@carissamarie2 on the pumpupapp).

New Year’s Resolutions, they are indeed a cast of hope with every New Year that comes; they bring people that extra motivation – “New year, new me.”

I see the promise that comes with a New Year’s Resolution, but I believe that a resolution is something you make permanent. We tend to make a resolution and fall back on it or we try for a while, then we forget, and come up with new resolutions that go through the same circle.

If you can turn your New Year’s resolution into a lifestyle, then you are on the right track. Most resolutions are directed towards health, fitness, and overall wellness – which are ideals that should last, because a healthy lifestyle is the right lifestyle. 

My resolution is to become fully vegan and keep bettering myself in yoga, meditation, reading, writing, and drawing; all of which I love and hope to commit myself to. Another resolution that is more personal for me is to look at myself with more admiration and only see beauty, instead of thinking negative thoughts about my body or my appearance.

Your resolution should be one that will help you to see more clearly. Your resolution should be something you’ve wanted to do all your life, if you’ve been telling yourself that you want to draw or play an instrument. Do it. Nothing and nobody can stop you from achieving exactly that. If it’s to lose 10 pounds, do so, but keep eating right and making those healthy decisions. If you say that you’re never going to drink again, that’s amazing, keep that dear to your heart, because it can only benefit you. School, work, family are all important aspects of life, but your happiness and accomplishing goals or changing your life for the better is even more important than anything.

If you’re not doing what you love, you’re not truly living. Set a resolution that is going to help you grow, open your mind, feel healthier, and soften your soul. If we keep our healthy resolutions it can branch off into something larger than life and inspire the next generations to do the same; little by little creating healthier lives everywhere.

How to Kick-start your Healthy Lifestyle

Post by PumpUp member @jennoshealth. Follow her journey on her fantastic blog!

A lot of people think that this whole “healthy thing” is too much of an effort and only for certain people. FALSE 

A healthy lifestyle is for everyone: regardless of age, weight, belief, height etc. It's never too early nor too late to start eating and living right.

Get it…kick-start?
  1. Add, don’t take away. A lot of people think they need to cut out foods/drinks. It’s easier and realistic to add more nutritious foods than take away the bad ones. Try adding a fresh fruit to your dessert before totally cutting out the meal. It’s a lifestyle not a diet. 
  2. Ask questions. We’re human: we mess up and we don’t know everything. Therefore, we should thirst to know more about Health & Fitness. Your lifestyle change will be effective when it is informed because you know exactly what and why your doing what you do. To start, immerse yourself in YouTube videos and articles about healthy living.
  3. Set mini goals. You’re more likely to attain smaller goals than one end goal. When you accomplish a small goal you’ll feel more inspired to complete the next one and the next. This next stage in your life will more likely be a lifestyle change rather than a transient phase. Instead of telling yourself that you will “lose 15 pounds”, a more realistic goal would be Try go on each cardio machine in the gym for 15 minutes 3-4 times a week. Catch my drift? 
  4. When I lost all of my excuses I found all of my results. Motivation doesn’t last, determination does. You need to find time in that hectic schedule of yours, after all it is your health and you are responsible. No gym? No problem! You have all you need there are tons of free workouts eg. PumpUp out there. People didn’t post it for the good of their health, they did it to help you! 
I hope this comes in handy when you start that healthy lifestyle. It isn’t difficult at all, tons of people are doing it so why aren’t you? 


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#MyResolution Day 8: Realistic Goal - We’ve set our ultimate resolutions, so what’s a realistic, short term goal that you want to accomplish? Whether it’s reaching new personal record or working up to a new yoga pose, let us know if you have a very specific goal that you’d love to accomplish this week! PumpUp member @_marieta_’s is to go swimming at least 2x a week

Check out the full photo challenge here 

I didn't achieve my New Year's Resolution last year, but I will this year. Here's why

In it to win it


This is a post by Abigail B. (@shaudae on PumpUp). Follow her on Tumblr and on her Wordpress blog at Inspiration Served Daily

My New Year’s Resolution for 2014 was to get fit and be at my goal weight of 120 pounds by December 2014. As we all know by now, that didn’t work out as planned. My New Year’s Resolution for 2015 regarding being at my goal weight of 120 pounds has not changed but this time I will be at my goal weight by June 2015 and I will maintain it – watch me do it.

This is how I plan on accomplishing my New Year’s Resolution goal:

  • Working out - I will work out at least 4 times every week, listen to my personal trainer’s advice and stick to my diet regardless of how good fried chicken and rice and peas smells. (If you can’t tell, I’m Caribbean!)
  • Motivation - I will motivate myself every day to accomplish my goal. When I’m motivated I work harder and I feel more energized. I know that there will be days that I won’t feel like working out and I will want to eat a double whopper from Burger King. I have an amazing team of supporters, which includes family members, friends, my personal trainer and my 24 hour support team – my PumpUp family. Y’all are amazing!!
  • Delayed GratificationAs an extension of motivation, I will reward myself during my transformation process. I will not reward myself with food, but with a manicure or a pedicure or a complete spa day, I deserve it! 
  • I will be honest with myself – The truth is, we sometimes lie to ourselves. Ever had any of these thoughts: “Two slices of cheesecake won’t hurt”, “I should eat this ice cream – my body needs the calories”, “After my workout, I’m gonna be a couch potato and I need a small bag of potato chips to do that”? These are all lies. coaxing yourself to eat a bag of potato chips for 4 minutes, then spending 15 minutes working off the calories is not fun, I know this. I will be honest with myself regarding my limits, the fact is; I’m not advanced at this ‘gym life’ therefore my body needs time to adjust. Don’t try to do 4 sets of 20 ‘sit ups’ and you can’t do 3 sets of 16; everything in moderation!
  • I will also appreciate my transformation process – We work out and expect to see immediate results. This isn’t realistic. We gain weight over time. Therefore, the process to lose weight will not be done overnight.

I’m sure the process to keeping my New Year’s Resolution will be one filled with tears, excitement, pain, and happiness. I’m in it to win it!

- Abigail Brady


Is your resolution to eat more healthfully? Reblog if it is! See if you can commit to eating fewer processed food items & refined sugars every Foodie Friday. Share your favourite recipes on these days, and we’ll give tips and pointers.

Thanks PumpUp member @jb_fit for the delicious food photo!

New Year's Resolutions from the PumpUp Community


Awesome #MyResolution Posts from Day 1 of the PumpUp Photo-A-Day challenge

Several PumpUp members went above and beyond generic resolutions. Theirs were specific, personal, and inspiring. @mjmartinez86’s photo (top) describes how she’s making resolutions to better herself, try new experiences, and improve upon how she interacts with those around her. @fierce’s cute resolution photo (featuring Disney’s Stitch) describes concrete and tangible goals such as eliminating fast food and saving up more money. Not only will these goals help her to live a healthier and fuller life, she’s rewarding herself as well.

Our winner of the PumpUp swag prize of the day, @rynasaadi wrote down several resolutions for 2015. The ultimate and most important one to her, however, was to stop drinking soda this year. It’s achievable, realistic, and within the parameters of what she can actually do to make a big change. We’re proud of her!

Sticky notes that @hannahds1999 wrote (bottom left) are vibrant reminders that you can paste around your room and carry with you anywhere. She’ll be a dancing queen in 2015, full of happiness, hydration, and exercise.

@Mariasouele’s resolutions all work towards a specific goal. Her first is to organize her life by working towards a degree in computer science, finding a job, and waking up early in the morning. Her second goal is to lose weight, but for specific reasons and goals: to be fit (and have defined abdominals), to be confident (for an improved demeanour to those around her) and to be healthy (for her family). Finally, her ultimate goal this year is to be happy, intensely and immensely, for herself. 

Check out more #MyResolution posts from the pumpupapp by opening up the app!

Watch the new PumpUp video

Watch the new PumpUp video


Success is achieved when we inspire wellness, together.Get motivated by millions to become the best version of yourself. Let PumpUp encourage you along the way. Nothing is impossible! Share this video if you love #TeamPumpUp! 

Your 3-step solution to making better New Year’s Resolutions [INFOGRAPHIC]

Your 3-step solution to making better New Year’s Resolutions [INFOGRAPHIC]


New Year's Resolution Infographic and Statistics // PumpUp Blog

New year, new you? It isn’t easy, but you can achieve your 2015 goals for real. According to one study, 45% of Americans usually make resolutions for the New Year. Given that the U.S. population was just over 317 million at the start of the 2014 year, and that a dismal 8% are reported to successfully achieve their resolutions, this means a whopping 131 million Americans did not achieve their resolutions in 2014. Millions more around the world may have experienced this same failure rate.
Why do so many people make resolutions, while so few succeed? The pre-frontal cortex is an area of the brain responsible for controlling one’s will-power among other important functions, including abstract problem solving and short-term memory.
Asking the pre-frontal cortex to immediately adjust to a big, abstract, and daunting New Year’s resolution is like asking an untrained individual to perform Beyoncé’s choreography perfectly: it won’t work. Like a muscle, the pre-frontal cortex falters easily without proper training.  This means that smaller and attainable goals will be easier to accomplish than larger ones.
If you do these three steps when you’re making a resolution this year, you’ll have a greater chance of being successful.
  • Be specific.  Set tangible goals with concrete deadlines that you can gradually work up to. Rather than making a generalized goal to, for example, run more often this year, train for a race instead.
  • Make a schedule. Take time to create a plan and set mini-benchmarks for yourself. Reward yourself when you transcend tiny personal milestones along the way. Set aside specific days each week for your resolution, or sign up for something that already adheres to a schedule, such as a class. Don’t wait until you ‘have the time’ to work on your resolution.
  • Track your progress. Make gradual changes and don’t expect too much too soon. Patience is everything. Mobile apps such as PumpUp are an excellent way to log your progress while other like-minded people cheer you on. It’s important to have a support team to keep you accountable.

“New Years Resolution Statistics.” University of Scranton. Journal of Clinical Psychology via Statistic Brain (2014). Web.
“U.S. Population Clock.” United States Census Bureau (2014). Web.
Diamond, Dan. “Just 8% of People Achieve Their New Year’s Resolutions. Here’s How They Do It.” Forbes Magazine (2013). Web.
Lehrer, Jonah. “Blame it on the Brain.” Wall Street Journal (2009). Web.
Webley, Kayla. “Top 10 Commonly Broken New Year’s Resolutions.” TIME Magazine (2012). Web.
Widrich, Leo. “The Science of New Year’s Resolutions.” Buffer Social.(2013). Web.
Vanderkam, Laura. “7 Secrets from People Who Kept Their New Year’s Resolutions” Fast Company (2014). Web.
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Make 2015 the best year of your life! To help you start January off on a healthy foot we’re excited to introduce the #MyResolution photo-a-day challenge!

Each day this month, share a photo for the daily theme (see photo) and make sure to use the hashtag #MyResolution to have your photo entered in the challenge.

You can win #PumpUpSwag every day this month for participating - with a grand prize for those who complete the whole challenge!

Side bonus - include your personal resolution as a hashtag to connect with other like-minded members who are striving to achieve the same goal as you. We’re all in this together! 

Reblog this photo if you’re doing the challenge. Check out full descriptions of our January 2014 photo-a-day challenge down below.

Day 1: Set resolution - Create a post about your resolution or ultimate goal list for 2015. How will you achieve it? Are your goals specific and measurable? 

Day 2: In my fridge- Is your fridge neatly organized and full of wholesome food, or is it a jungle overflowing hidden science projects? We want to know what you’ll be eating this year to stay healthy!

Day 3: Plank- Plank it out anywhere and everywhere. Bonus points for taking a photo of a creative plank! Have you been tracking your plank progress? How long can  you hold it for?

Day 4: Workout buddy- Do you have a person who’s keeping you pumped up and accountable for the rest of the year? Tag and post a photo of you and your workout buddy doing your favourite exercise move together!

Day 5: Favourite quality- Who said that the new year always has to be about giving something up? Think about a quality you never want to change about yourself— what’s already working for you, what makes you happiest. Write it down on a piece of paper and share a photo of it!

Day 6: Transformation- Whether you’re at the very beginning, in the middle, or nearing the end of one of your goals, share a transformation photo! We love all ‘before’, ‘after’, and ‘during’ photos! Use this photo as a marker of your progress at the end of the month.

Day 7: Lunge- Lunge it out! Add a little jump when you switch between legs to make this a killer plyometric move! greatistteam has an awesome article about lunge variations that you can try for this photo challenge.

Day 8: Realistic goal - We’ve already set our ultimate resolutions, so what’s a realistic, short term goal that you want to accomplish this week? Whether it’s reaching new personal record, working up to a new yoga pose, or maxing out your mileage during a run, let us know if you have a very specific goal that you’d love to accomplish this week!

Day 9: Try a new ingredient- Cooking may be scary, but hey: Gordon Ramsay will (hopefully, never) be standing over your shoulder, critiquing about your culinary expertise. We dare you to incorporate a new ingredient in one of your meals today, and snap a photo about how you did it & felt about it. You may just surprise yourself!

Day 10: Tuck jump- The tuck jump is a fun and tricky plyometric move to capture in a photo. We’d love to see you try! Start in a standing position, knees slightly bent. Hold your hands in front of you at chest height, dip down into a quarter squat, and immediately explode upward as high as you can. Drive your knees toward your chest, attempting to touch them to the palms of your hands. Land softly!

Day 11: Obliques- Work those obliques! They’re stabilizing muscles that run along the sides of your abdomen! What’s your favourite move for your obliques?

Day 12: Inspiring quote- Write out or post a photo of a quote that motivates you all day, every day. Let it all out, PumpUp is a judgement-free, inspiration-friendly zone! How did you apply this to your day?

Day 13: Fave transformation- Repost a photo of your favourite transformation from somebody else, be they a PumpUp member or a friend/family member! Keep them pumped!

Day 14: Wall sit- Brace yourselves. Wall-sits are coming. Here’s how to do them. See how long you can do it for and share a photo of yourself performing the exercise! Bonus? Challenge somebody else to do a wall-sit with you and see who can hold it for longer!

Day 15: RewardWe’re almost halfway through the photo-challenge! Give yourself a pat on the back and treat yo’ self to a smart reward. Why are rewards important? They shape behaviour: your goals will become habits and they’ll help you to maintain a positive attitude. Share a photo of a tangible and meaningful way that you’re rewarding yourself today!

Day 16: Eat the rainbow- No, this isn’t an excuse to eat Skittles. “Eating the rainbow” is a simple and visual way of reminding us that a variety of fruits, vegetables, and colour in our diet will help us to attain our necessary vitamin and mineral intake.  It’s a good indicator (but not a be all and end all rule) for eating healthily in general, as certain colours of food indicate an abundance of specific nutrients. Make a healthy and colourful meal today and share a photo about it!

Day 17: Squat- When in doubt, squat it out! Share a photo of you performing an awesome squat variation, and see how many you can do with proper form in one go! Here’s a post with inspiration for different types of squats that you can do! 

Day 18: In my gym bag- It’s our most trusted companion on our busiest days, and essential for morning gym-goers. Packing a well-stocked gym bag is, well, an art. We wanna know what your essentials are!

Day 19: Keeps me on track- What are you using to track your progress and to measure what you’ve accomplished so far? Whether it’s a personal journal, sticky notes, or a mantra that repeat to yourself every morning, share a photo of something that’s keeping you on track to achieve your resolutions and goals!

Day 20: Workout gear- When we wear new workout gear or exercise in our favourite workout clothes, we kinda feel like Power Rangers (RIGHT? right). Post a photo of you in clothes that make you feel invincible, almost as if you have the eye of a tiger.   

Day 21: Triceps- Get jiggy with it by being arm jiggle-free! Show us a photo of your tricep progress, or of you doing a move that sculpts the muscle group in the back of your arms. 

Day 22: Food journal- Keep a journal to track whatever you ate or drank today, and either post a photo of your journal or share your reflections about it. This one simple act instantly increases your awareness about the quality and quantity of what you eat. It’ll also help to identify why you are eating, and whether you can cut down on triggers that lead to mindless munching. 

Day 23: Protein- On this Foodie Friday, share a photo of healthy protein that you incorporated into your meals! Nuts, legumes, lean meat that is low in saturated fat: anything! The world is your oyster.

Day 24: Yoga pose- Namaste, PumpUp! Share a photo of you doing your favourite pose, or of one that you’re excited to build up to. Which muscle groups did you work during your pose? 

Day 25: Smoothie- We’re smooth sailing today with wonderful smoothies that pack a healthy, nutrient-filled punch! What kind of smoothie did you drink or make today? Include the recipe! 

Day 26: Give advice- What’s the best piece of advice that you can give about leading a healthy and active lifestyle? Help your PumpUp fam out by sharing a photo with a tidbit of advice in the caption, and comment on any post from somebody asking for help! As Oscar Wilde was quoted saying, “The only thing to do with good advice is to pass it on. It is never any use to oneself.” 

Day 27: Progress- Progress is progress, no matter how small! Share a photo about any kind of progress you made between now and the first #TransformationTuesday photo we encouraged you to post this month. Congratulations on anything and everything that you’ve achieved so far!

Day 28: Stretch- Lest we forget to stretch! You’re almost at the finish line of the photo challenge, so stretch it out. Minimize the risk of injury by stretching often! Active warm-ups and consistent, stretch-abundant cool downs can help to increase your flexibility and range of motion. Do a killer workout, and stop, drop, and stretch after! 

Day 29: #TBT- Share a throwback photo of where you were one year ago, or a photo that captures a point in your life that reflects the very beginning of your health and wellness journey. What great changes have you made since then? 

Day 30: Flex- It’s time to flex those muscles and be proud of what you’ve accomplished! Show us a flex friday photo of you getting pumped in the place that you love the most. Why does it keep you motivated? 

Day 31: What’s next- You’re FINISHED the photo challenge! Let’s do the Y.M.C.A., the Macarena, the harlem shake. Let’s get pumped for the rest of the year and the rest of your life. What’s in store for you? 

Motivation Monday: Pre-New Year's Resolutions


Write some pre-new year’s resolutions! PumpUp member canmeanswill explains that when we write resolutions for the present, the only resolution we’ll have for the new year will be to maintain our good work! “Don’t make a resolution for a future that is far away. It will only legitimize ‘cheating’ in the present.” We encourage you to tag your resolutions with #MyResolution!


Did PumpUp help you reach your goals in 2014? Even a little bit (or a lot!)? We’re looking to feature amazing stories next month and we’d love to hear from you! Email

3 Tips for Transforming your Resolutions into Reality!

Keep Your Eyes On The Prize!

The celebrations are over, and now we’re back to our everyday lives with the goals we made… and intend to keep. Whether you decided to lose weight, lose a bad habit, or like me, run a 10k, we’re all trying to find ways to keep these resolutions — but it ain’t easy. defines a resolution as “an intention made.“ A lot of us can intend to do things, but it takes a lot of courage and determination to actually do them.

Here are a few tips for transforming your New Years Resolutions into reality!

  1. Make It Public: Let people around you know what your goal is. Write in the comment section below, make it your Facebook status, post pictures, do whatever it takes. Let your peers motivate you!
  2. Set Friendly Reminders: Find ways of making sure you remember that you have a goal and you want to complete it. Stickies, writing on your hand, a daily alarm — just do it, otherwise you’ll probably forget it! If it’s working out, PumpUp will remind you when to work out.
  3. Have a Plan: If you set a good goal, chances are it’s going to take a while. Make a plan and set midway goals to keep you motivated along the way. Build a PumpUp workout and schedule it for every week on a specific day/time.

Oh, and I almost forgot #4: follow us on twitter for more awesome tips like these!

The Solution to Your New Years Resolution


With the holiday season here, we’re looking forward to the year to come. People can turn over a new leaf and think about what they might like to change or accomplish in 2013. Whether it be something as simple as complimenting a stranger every day, or losing 20 pounds, the New Years resolution is something most of us make in someway or another — BUT rarely actually follow. Look back on the past year — did you honor your new years resolution? Are you still going to the gym 4 times per week like you promised yourself? Or did you fall into the realization that some bad habits are hard to change. Well, maybe you didn’t, but I sure did! I told myself I was going to wake up every morning before class and go to the gym. But there’s something about a warm bed during a cold Canadian winter that just makes you not want to get up! Nobody’s perfect, but this year, I challenge you! Make a New Years resolution and honor it.

Here are some tips to picking a good New Years resolution:

  1. Pick something realistic. Choose something that isn’t easy enough to conquer overnight, but not impossible.
  2. Use the buddy system. Find a workout partner, or just someone to keep up-to-date on your progress, and keep each other motivated.
  3. Set secondary goals. If you want to lose 20 pounds, make 5 pound markers and focus on hitting the next marker.
  4. Don’t be discouraged by setbacks. Things happen that we can’t control, but don’t let them stop you! Keep at your goal and fight your way back if you get off-track.
  5. Enjoy the ride! Think about how satisfied you will be once you complete your goal, and use that as the motivation to push you towards achieving it.

We’ve built PumpUp to help you achieve your New Years resolution by making personalized workouts that will help you reach your goals!

Please post your new years resolution for this coming year and tell us any stories you have about past resolutions of your own! Also, be sure to follow us on Twitter for more tips and tricks to achieving your goals.

Happy New Years!