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The Lower Body Water Pack Workout You Needed, Yesterday

The Lower Body Water Pack Workout You Needed, Yesterday

Thinking about forgoing the inevitable leg day? Think again. With a few household items, your home can become your gym, too. This innovative water pack workout by PumpUp member @ibsfl will have your legs burning all over. These compound movements will build herculean strength and power in your lower body. No need for a kettlebell or any fancy equipment. A water pack workout is perfect if you're getting fit on a budget.

No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body

No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body

Who says you need a gym or dumbbells to get fit? Create your own functional fitness station at home with this water bottle workout. PumpUp member @rachaelgervais filled up a gallon-sized jug with water to create some extra resistance. She used chairs as stand-ins for plyometric boxes. Get creative with what you already have!

6 DIY fitness life hacks that will motivate you to be healthy

6 DIY fitness life hacks that will motivate you to be healthy


When the urge to DIY hits you, don't ignore it. Embrace it and channel it towards no-nonsense DIY fitness life hacks that will motivate you to purposefully orient your day around your health. Grab your mason jars, your sharpies, and your sticky notes, because Pinterest is a fountain brimming with ideas for your health and fitness inspiration.

Water bottles marked with time

Constantly feel parched throughout the day? Hydrate yourself the right way with JewelPie's neat water bottle project. All you'll need is a sharpie to mark the water or blender bottle with different hour intervals throughout the day. Create it so that you drink 200 ml portions of water every hour.

Penny for your thoughts

workout tip jar diy

Actually, make that more than a penny. Every time you work out, put a dollar in a jar and use that money to reward yourself with awesome workout clothes or put it towards the registration fees for a fun race!

(Image c/o Pinterest)

Ladder run


If you've ever taken a HIIT class, you both love and dread the ladder run. Try this cute little DIY project if you don't have downstairs neighbours in your house or apartment. (Image c/o craftybridge)

Sock it to 'em

It turns out that there is a use for your mismatched socks after all. We know that your dryer somehow, mysteriously sucks up your clothes into laundry oblivion and you're left with lonely, partnerless socks. Transform them into arm bands for your phone!

Battle ropes

You know those ropes at the gym that look like Spartan-worthy material? You can make 'em for yourself. All you'll need is some old fire hose, rope or twine (for the handle), and duct tape! Pretty simple for a pretty intense piece of workout equipment. (Image c/o crossfit4fire)

Workout jar

DIY fitness life hacks


Create quick workout cards that you can finish on any given day! Write out what you can, put 'em in a jar, and take one out when you need motivation to work out! Put little workout commands in Easter eggs for a fun and fit scavenger hunt. (Image c/o PumpUp member didibox)

What are clever DIY fitness life hacks that help you to stay motivated? Let us know in the comments below or share them on the PumpUp app on motivation monday!

5 reasons you should believe the hype about lemon water

5 reasons you should believe the hype about lemon water


Let me just start off by saying that lemon water is the bomb dot com, I have been drinking it in some way, shape or form for the past 6 months and I couldn’t be happier with the benefits I have received from this small change in my morning routine. I drink a lot of tea, it doesn’t matter if it is -15 or 105 degrees outside, I just can’t get enough. So for me, taking a minute to boil or heat up some water and adding honey with a fresh lemon couldn’t be easier, in fact it’s something I look forward to doing! For me to say I drink it every morning would be false. However I do alternate between lemon, honey or green tea and lemon water frequently and here is why. It’s good for your face

If you just google some of the benefits of lemon water you’ll see that the most popular search result will say that lemons are a great source of vitamin C (more on this in a moment), dig a little further and you will find that lemons balance the Ph levels in the body as well. So what does that mean for you? Well pH stands for potential hydrogen, a pH number measures from 0-14 of how acidic or alkaline a liquid is, high school chemistry ya’ll. We see this a lot in the health and beauty industry, mostly on serums, cleansers, toners and moisturizers. Reason being is  because a balanced pH level means better healthier skin, healthy skin can be generalized as having a 5.5 pH average. Dry skin is high in alkaline or categorized as being too high in pH. So if you have oily skin *silently raises hand, then you (ahem we) have skin that is categorized as being too acidic or low in pH.

Healthy skin can in fact be achieved by eating a proper diet as well as having a proper skin care routine.

It helps with your digestive system and spreads feel goodies from the inside out 

Lemons strengthen the liver, if you follow me on twitter pretty much every other tweet is about wine so you know my liver loves me. Lemons have strong antibacterial, antiviral, and immune-boosting properties. They are often used as a weight loss aid because lemon juice is a digestive cleanser and aids in flushing out unwanted materials from the body. It helps to purify the liver by liquefying bile. It’s great for detoxing, and if you’re looking for more ways to detox your life, check out my YouTube video and listen to the 5 simple ways you can start!


DIY Lemon Toner

Mix 1 teaspoon of fresh lemon juice with a ½ cup of water Apply to your skin with a cotton ball to help balance out your skin and kill that pesky bacteria

Keeps you happy and feeling energized

No need to take a chill pill when you can just have a glass of lemon water instead. Or you can lick one, I mean whatever floats your boat. Lemons are full of Vitamin C. Vitamin C reduces the production of stress hormones and have been proven beneficial to those who have a weakened immune system due to stress.

Great for staying hydrated!

The second your body needs water it tells you in some way or another. Whether you think to yourself, “Hey! I’m thirsty” or not, your body will tell you in other ways in the form of feeling, sluggish, lack of energy or just simply put lack of clarity. Water (with lemons)  supports your immune system  swell as aids in replacing fluids you lost throughout the day.

Keeps you healthy

I could probably go on and on about some of the benefits I have noticed since I started drinking lemon water, but try it for about 2 weeks and I promise you will notice a difference in your skin and just how you feel overall. It’s just cleansing and has a positive effect on your health. I use both fresh cut lemons and lemon juice from the little lemon shaped bottle. When I make poor food choices, let’s be honest don’t we all, and my stomach hurts this also helps to soothe my stomach and almost acts as a detox when I’m trying to get back on track for eating clean.

Lemon water

My favorite Detox water recipe (as shown above) contains: 2 slices of lemon 2 slices of lime 2 slices of cucumber A few fresh mint leaves

Try adding oranges or grapefruit as well to help rid your liver of toxic sludge. Don’t forget about strawberries and raspberries! If making a large serving, I recommend replacing the mint leaves everyday, however the fruit is good for 2-3 days. Keep refrigerated!

detox lemon water

I prefer to drink out of a clear glass container, it motivates me to keep drinking water all day, I also scored this one from target, it is free of BPA which is a chemical found in most plastics, but check out a few of these fun colored glass water bottles from amazon here.

Happy lemon drinking!

This is a post by fashion and fitness blogger Jodi-Kay Edwards. Follow her on PumpUp @jodikayedwards and on her blog,

Learn the Top 5 Root Rules to Health

Learn the Top 5 Root Rules to Health


The-5-Roots-to-Health The idea of Roots Health & Fitness came because I had the desire to share my passion and experience with others. Roots focuses on a holistic approach to health from the ground-up, emphasizing our healthy lifestyles inside and outside of the gym. And then we get our sweat on at the end of each session!

“Healthy” means a lot of different things depending on who you are, so here are the Top 5 Roots Rules to Health, no matter who you are!


The Top 5 "Root Rules" to a healthy lifestyle

Drink More Water

I know, I know…everyone says to do it. This rule isn’t revolutionary, but it works! Not only does water aid in maintaining body functions like digestion, but it also gives energy to your muscles, flushes your kidneys, and makes your skin glow like you’re a vampire in Twilight. So everyone please grab your water bottle and take some (water) shots with me!

Don’t Cook

So before you get too excited, let me explain…Eating cooked fruits and vegetables is a wonderful thing, but there are even more health benefits to eating raw fruits and vegetables. For one, you don’t have to add any oils, fats, or sodium that we usually include when cooking. Also, the enzymes, fiber, and other nutrients in fruits and veggies are preserved when left raw. And finally, it’s just plain easier! My favorite way to incorporate more raw fruits and veggies into my diet is through green smoothies. View my favorite green smoothie recipe here.

Eat More (often)

This doesn’t mean I want you guys to eat a bunch of Thanksgiving style feasts every day (though if you can, that’s quite impressive). As long as you’re fueling your body mindfully with healthy meals, your metabolism speeds up the more often you eat. Otherwise, the body can store fat and energy when it has to wait a longer period of time for the next meal leading to unwanted weight gain. Eating 5-6 small healthy meals a day is exactly what your belly and body need to stay happy and healthy.


Having a plan, from start to finish, makes staying on track as easy as breathing. Plan your healthy meals for the week before you go to the grocery store, use a shopping list, and pick a day to prep a few meals for the week. My favorite meal to prep for the week is a homemade Chipotle Burrito Bowl. Preparation is great because you save money by cooking at home instead of purchasing your meals at restaurants, and you know exactly what’s going into every meal you eat.


Think back to the last time you got a new shirt, and how excited you were to wear it and show it off. Apply that same concept to your health. Buying a new piece of gear – whether it’s a pair of shoes, a fancy sweat-resistance shirt, a cool fitness watch, or even a water bottle – gets you excited to use it, and holds you accountable. When you look good and feel confident, you’re more likely to go out there and work hard (and not waste your hard-earned cash by letting your new shoes collect dust in the closet).


This is a post by Randi Shores, creator and trainer for Roots Health & Fitness. Find her on the PumpUp app @randiashley to follow her health and fitness journey. 

Stop, drop, and chug


Small reminder to #StopDropandChug water or #StopDropandStretch if you haven’t done so already and tag other people to do so too! Water and sufficient hydration can enhance your muscles’ range of motion :) It’s the simplest trick to improving your flexibility! Thanks @millysjourneytomuscles for sharing this cool bottle! #SpreadPositivity with these hashtags! #MotivationMonday #TeamPumpUp


Keep it cool, PumpUp! How’s your aquatober coming along? Infused water is delicious! PumpUp member healthydelicious does it with blueberries, raspberries, and lemon. How do you do infused water?


Are you doing a challenge this October? PumpUp’s @mirandahoffman520 is staying hydrated by doing #aquatober. We encourage you to post pics of how you’re staying hydrated this month using this hashtag. Infusing your water with berries, citrus fruits, and mint are amazing ways to do this!
Left photo cred: PumpUp’s polishblonde.


The thirst is real when you’re working out. Though your recommended water intake during exercise depends on several factors, a person should drink around 8 oz. of fluids every 15 to 20 minutes of exercise. Congrats khathreehna and elivkaa for your answering our #pumpupswag question correctly and for following us on Tumblr!

Tune in next week for more chances to win PumpUp swag :)


Ready to win some PumpUp swag (tank + bracelet) ? Just answer this question: How Much Water Should You Drink DURING A Workout?

a) Around 15 oz. every 15-20 mins
b) Around 8 oz. every 15-20 mins
c) Depends on how much you sweat
d) Only when you feel thirsty!

Comment with the correct answer and if you have Tumblr, follow us at for a chance to WIN! #PumpUpSwag #SaturdayChallenge #TeamPumpUp

10 Easy Healthy Eating Tips

Why is healthy eating often perceived as scary? The simple fact is: it’s really not that difficult! To get you started on the path to healthy living, here are 10 simple yet awesome healthy eating tips!

Easy Tip #1 – Eat Real, Healthy Foods

To maintain a healthy body, it’s essential to fuel your body with a wide range of nutritionally-rich, unprocessed foods. Meal replacements, frozen ‘diet’ ready meals and similar products might seem enticing for short term weight loss, but they’re often full of hidden ingredients. Eating whole foods is a great way to monitor what you are putting into
your body. For example – eating oats and blueberries rather than a blueberry muffin. Keeping it simple is the way to go.

Easy Tip #2 – Don’t Skip Meals

It is vital to eat regularly if you want your metabolism to be running at max efficiency. Our metabolism is what breaks down the food we eat and determines whether we will be storing the energy in our bodies as fat or using it as an energy source. Skipping meals causes your metabolism to slow down, causing the fat burning process to go much slower.

Easy Tip #3 – Eat Enough

Following on from the last point, it’s vital to eat enough – ESPECIALLY if you’re active! If you don’t, you’ll be low in energy, irritable, tired, and more likely to reach for a sugary snack. The exact amount of calories you need depends on your size and activity level, but if you stay aware of how you feel as you’re eating, you’ll know when you’ve had enough. Be wary - eating enough doesn’t mean eating to the point where you feel you are going to
explode - that means you’re overeating!

Easy Tip #4 – Eat Often

Eating gives your metabolic rate a temporary boost, this is why it is recommended to eat 4-5 smaller meals throughout the day with healthy snacks. It allows the body to be more efficient with digesting versus eating 3 larger meals in one sitting. If you are more comfortable sticking with 3 main meals – make them a little smaller and add a
healthy snack like a fruit or a handful of nuts in-between meals to keep your metabolism going!

Easy Tip #5 – Allow For Treats

Don’t be too drastic when it comes to cutting out your favourite foods. While it’s important to clean up your diet and dump the junk, if you never treat yourself to the foods you love most (even if they aren’t exactly the healthiest), you’ll probably overdo it when you do eat them again. So plan for treats and don’t feel guilty. We are human, after all, and should enjoy the fantastic food around us. Just don’t overdo it!

Easy Tip #6 – Drink Plenty of Water

Keeping yourself hydrated is very important since the human body is made up of ~60% water. Quenching your thirst with high-calorie sugary drinks or diet soda is not the same as replenishing with water. Staying hydrated can also prevent overeating because many people misinterpret hunger with thirst. Water also boosts your energy level, flushes out toxins, and keeps your body functioning optimally!

Easy Tip #7 – Identify Your Triggers

Everybody is different. If you tend to overeat on a regular basis, it can be helpful to observe what triggers you to do so. Some people overeat in response to environmental factors (such as feeling very tired, or after a stressful day at work), whereas for others, certain foods might prompt a binge (for example refined sugars). If you’re aware of your triggers, you can take steps to avoid them, or if that’s not possible, to find relief from stressful situations in some other way instead (like using one of your personalized PumpUp workouts)!

Easy Tip #8 – Be Aware Of Portion Sizes

Many restaurants serve enormous portion sizes compared to what the average person actually needs to eat in a single meal. It’s important to remember that these portion sizes should not be used as a guideline for how to eat at home. There’s no need to weigh and measure your food (unless you find that helpful); just pay attention to not overfill your plate. Before taking a second helping, drink a couple glasses of water. That might do the trick.

Easy Tip #9 – Eat Slowly

If you don’t chew your food properly, you’re more likely to end up with digestive complaints. You’re also more likely to overeat because it takes time for the brain to recognize the body’s satiety signals and reduce the appetite. To top it all off, you’re less likely to really enjoy your food, which can lead to overeating in an attempt to gain the real psychological pleasure that a good meal provides. So if you tend to gobble your food, try to get into the habit of slowing down, chewing slowly and really savouring every mouthful. Don’t be afraid to put your fork down and drink some water during your meal.

Easy Tip #10 – Keep A Food Diary

Keeping a record of what you eat and when is a great way to become more aware of your eating patterns. Visually seeing what you have eaten also helps you to be accountable for what foods you are putting into your body. Often people nibble and snack on foods here and there and don’t realize that doing this throughout the day adds up to a lot of calories. Give it a go!

I hope you’ve learned something about healthy eating from these tips and are inspired to give them a try. Just adding one of these tips to your daily routine can make a world of a difference!