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Get a core to die for: Days 1-7

Want to focus on your core this December? PumpUp member @sandrafitness has put together daily routines that you can do to strengthen your abs right before you go to sleep. We’ve created a summary of Days 1-7 below. Check out the full challenge on her blog

I’ve prepared a simple challenge that will strengthen your core for the rest of December until the 6th of January, the time when Christmas festivities finish here in Spain. You can perform these exercises right before bedtime or a couple of hours before going to bed. The challenge is meant to supplement your workouts, rather than substitute for your workouts.

Remember that none of this will work if you do not pair this challenge with healthy eating habits. To get better results, add cardio! It will help your abs to look more visible and defined by burning fat around your core.I’m sure this isn’t news to you, so let’s get to what is really interesting:


  • 20×3 reverse crunches.
  • 20×3 leg raises.
  • 20×3 russian twists.
  • 20×3 heel touches.

You should feel like your core is on fire. Otherwise, you probably already have abs of steel.  See? It took so little time and results will be visible after the challenge!! 


  • 40 bicycle crunches (one on each side)
  • 25 russian twists
  • 25 leg raises 

Repeat 2-3 more times.


  • 30 russian twists
  • 25 heel touches
  • 30 leg raises
  • 20 legs in, and out. Try to keep them as low as you can.

Repeat 2 more times.  

We’ll be increasing the number of repetitions daily, but please listen to your body and do what’s right for you. If you are in pain, the kind of pain that isn’t normal, stop doing the exercise and consult your physician. I don’t want you to get injured. Maintaining proper form is crucial. Believe me, I learnt this the hard way, when crunches gave me a really bad neck pain for a whole week.


  • 45 bicycle crunches
  • 35 russian twists
  • 35 reverse crunches
  • 35 leg raises

Repeat x2/3 depending on how you feel. 


Repeat day 4’s exercises, because we’ll be doing more variations next week and I love performing these exercises rather than sit ups or crunches. We will be increasing the intensity over the next couple of days and that will be a real challenge for you.  Consider these exercises as a warm up for the whole month.


  • 35 heel touches
  • 30 ‘in and outs’: Sitting on a chair or on the floor, keep your stomach tight and push your legs out and then back in. Focus on proper form rather than speed.
  • 1 minute plank
  • 35 russian twists

Repeat x2/3


  • 25 russian twists
  • 25 heel touches
  • 25 in and outs
  • 25 toe touches
  • 1 minute plank
  • 25 bicycle crunches

Repeat 2-3 times.

Check out the full challenge on Sandra’s blog and find her on the app using the hashtag #ACoreToDieFor and tag her username, @sandrafitness

A letter to my younger self


This is a post by PumpUp member sandrafitness. Follow her on Instagram @langencita and follow her blog here

Today’s blog is a bit different. I will not be talking about my workouts or food, but about something more personal. I wish somebody would have said all these things to me when I was younger, or that I would have had the courage to speak out loud to my parents or friends and share my worries. If by any chance you feel the same way, please go ahead and read this, and then trust me when I say things will get better.

Loads of love <3

A letter to my younger self

I just wanted to let you know that everything is going to be great. I know you are hurt. I know you have suffered. I know you think you are not good enough. That boy who hasn’t checked you out at school? He is not the one, so do not suffer for someone who does not care about you. The girl who made that nasty comment louder than she should have just to make you feel bad? You will not remember her in a couple of years because you will be surrounded by extraordinary people.

I know that you look at yourself in the mirror and feel really bad about what you see. I know you use a stationary bike inside your room because you are too ashamed to do it outside. I know how you stare at the magazines and how you daydream about being taller, thinner and that you want lighter hair. I know the reason why you get drunk, I know you do it because that boy broke your heart, and that you think it was because of your looks. But I also know that it all will get better.


(Image c/o kushandwizdom)

You will learn to be happy for no reason. You will learn that good things outweigh the bad most of the time. You will learn that you need nobody’s approval to wear that skirt, and you will not regret a bit about eating a little piece of chocolate one day.

As you get older, you will really develop that self love that was so necessary in your teenage years. And that will help you to- one day - find the love of your life. You will understand that the person who will truly love you will do it because of your soul, not your looks, and so will you (even if your boyfriend is a stunning piece of art).

But do not worry, I didn’t learn any of this until a couple winters ago. My true commitment to love myself started last November when I began to have a healthier lifestyle. At that moment, I found joy, a break from the stressful world we live in.

Your commitment to your health may sound unnecessary or ‘temporary’ for many of the people who surround you, but you will not care. You will be learning to love who you are. You will love your stomach and your tights, and won’t be ashamed of doing what you do. You will be embracing yourself at its finest, and it will be because of all the confidence you will gain by engaging in this new amazing lifestyle. Remember this:

“You can be the ripest, juiciest peach in the world, and there’s still going to be somebody who hates peaches.”


(Image c/o The Things We Say)

So do not worry. You are just fine the way you are. Be strong enough to do whatever makes you happy. And be brave enough to start living a life out of your comfort zone - in all senses. Practice sports and enjoy all their benefits, prepare healthy meals rather than just a sandwich. Be proud of what you have become and all the progress you will make.

Remember all those times you went to a store and bought something smaller just to feel motivated to work out? Well, it could have happened if you were the director of your life. But you are not, and instead you let others to choose for you and comfort you in your pain. That will change, and you will find the courage to do what it takes. And you will learn to apply it in all aspects of your life.

This new lifestyle you chose will make you stronger. You will become mentally stronger, and I just wanted to say : Congratulations!

This is a post by PumpUp member sandrafitness. Follow her on Instagram @langencita and follow her blog here

Why it's important to have a positive body image

This is a post by PumpUp member sandrafitness. Follow her on Instagram @langencita and follow her blog here


Today’s the International day of  ”Imma gonna love myself just a bit more” well no, it’s not.

And yet again, why am I doing this? Well… the other day I got through some very scary statistics, and you may be aware of this, but I think it’s veeeery important to spread the word just a bit more.

According to the National Association of Anorexia Nervosa and Associated Disorders in the U.S:

  • Almost 50% of people with eating disorders meet the criteria for depression.
  • Only 1 in 10 men and women with eating disorders receive treatment. Only 35% of people that receive treatment for eating disorders get treatment at a specialized facility for eating disorders.
  • Up to 24 million people of all ages and genders suffer from an eating disorder (anorexia, bulimia and binge eating disorder) in the U.S.
  • Eating disorders have the highest mortality rate of any mental illness.
  • 91% of women surveyed on a college campus had attempted to control their weight through dieting. 22% dieted “often” or “always.”
  • 86% report onset of eating disorder by age 20; 43% report onset between ages of 16 and 20.
  • Anorexia is the third most common chronic illness among adolescents.
  • 95% of all dieters will regain their lost weight within 5 years.
  • 35% of “normal dieters” progress to pathological dieting. Of those, 20-25% progress to partial or full-syndrome eating disorders.
  • The body type portrayed in advertising as the ideal is possessed naturally by only 5% of American females. 


Scary, right?

Well, right now we have the power to change this. We can just tell someone else that they are just beautiful the way they are. We have the power – and with power comes responsibility- to change this by growing a generation of new girls and boys, who will not attack anyone by their looks. We can see a new generation, where girls won’t be ashamed for gaining a pound, a society where what’s inside will count more than the way you look. You may think it is not possible, but I am telling you it is.

We can’t just blame media, we need to also blame our selves. We are the ones letting this affecting us, and the ones supporting that. But, we are not gonna be able to teach anything valuable if the concept of a positive body image don’t get into our heads first.  And yes, I include myself, we all need to put a little more effort into this to make it happen. First we need to accept and embrace what we are, learn to love it.


I think I have grown a lot in this sense, but I am not gonna lie, if someone would not like the way I look or would suggest I need to lose some extra pounds. I would surely feel down for some time, and the comment would be stuck in my head.

However, I learnt to fight this by learning to love sport and fitness, not to see it as a punishment. It makes me happy and it really does help with my body perception.

I hope, in a way this was useful to you and that I may have helped one of you.  



This is a post by PumpUp member sandrafitness. Follow her on Instagram @langencita and follow her blog here