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15 health and fitness e-cards that sum up your life

15 health and fitness e-cards that sum up your life


Fitness is not a joke. If you doubt this statement, perform 50 consecutive burpees and you'll soon catch our drift. Although every day of the year can't be April Fool's day, there's always room for a good laugh. Here are a few golden health and fitness e-cards that you can relate to in some way or another on Motivation Monday.

When you get overly competitive on the treadmill

If you're on the treadmill next to me, the answer is yes, we are racing

When you feel like you're being watched at the gym

The number of reps I can do is directly proportional to the number of people I think are watching me

When you take a HIIT class and feel like fainting

Those were some enjoyable burpees- said no one ever

When you start training for your run for the first time since winter

Running for the first time since winter

When your clothes FIT

When you hit a new PR

One of the greatest moments in life is realizing that two weeks ago, your body couldn't do what it just did

When you have one mile left in your run and your workout buddy encourages you to sprint

I'm beginning to think that my workouts are tailored more toward not dying than squeezing into a bikini this summer

When you're asked to go dancing after leg day

I don't have swagger. I'm just sore

When the struggle to do anything after your workout is real

When the struggle to do ANYTHING is real

When you sweat the equivalent of Niagara Falls at the gym

When it's rest day but you feel like exercising anyway

When you can't imagine changing into anything other than comfortable pants

When you finally finish all of your food packed in tupperware

When you need motivation to run fast

When your yoga instructor prompts you to hold an impossible pose

Enjoyed these fitness e-cards? Have more funny health and fitness jokes to share on #MotivationMonday? Lighten up! Share what motivates you with the PumpUp Community.


The truth about hard work : why the payoff doesn't happen immediately

The truth about hard work : why the payoff doesn't happen immediately


“Go hard or go home” is a saying we hear all the time in our society. This can stem from a sports player who is not giving 100% while in the game. This can be an employee who is getting paid to do a full time job but chooses to do less than average work. People will often mention that they want to live a healthier life, but find a way to avoid every opportunity that comes their way. The reason why the phrase “hard work pays off” is so difficult to achieve is because we expect the end result to happen almost immediately. Anything that we want to sustain as a lifestyle change takes time. It takes trial and error, a process that we try over and over until we master it. Getting it right the first time normally never happens, but during the times that we try to get it right, we find things that we were doing wrong and work to correct them. We learn not to do the same things over and over again and expect a different result.

What does working hard mean for you? What it does is that it provides an opportunity to achieve anything your heart desires. The goal of a better and healthier life becomes more of a reality. The light at the end of the tunnel becomes brighter and closer. The doors that were normally closed are now opening little by little. The workout that we once dreaded is now one of the highlights of our day. The body that you never thought you could have is now one of the bodies that everyone around you wants answers about.

The things you stand to gain from working hard are not only things that will be noticeable by people outside of your circle— most obviously physical transformations—but you'll also stand to benefit from a transformation of the heart. You'll notice how hard your drive and passion come in to play as you work toward your goals, and that's something to be proud of. This is something no one can ever take away from you. This is something that was not just handed to you, because it was earned by you.

Hard work takes dedication. Hard work takes commitment. Hard work takes a support team. Hard work takes time.  When all of these come together, we get the one thing that comes with hard work: rewards.

This post about why hard work brings rewards was written by PumpUp member @inspiredone.

5 simple body positive art projects that you can start today

5 simple body positive art projects that you can start today


All you need is a pen and paper to make a difference. That's the mission of Operation Beautiful, a project determined to end negative self-talk through the medium of positive, thoughtfully-placed post-it notes. The movement recognizes that there is extraordinary power behind random acts of kindness, as good deeds have the tendency to spread like a contagion. If you feel like doing a good deed on Motivation Monday (or any day, for that matter), consider taking up one of these body positive art projects:

A Body Positive Sticky Note Wall

Body positive sticky notes can make a world of difference for somebody's confidence. Consider this a Motivation Monday project for yourself

This is an example of body positive art that PumpUp member @midge623 found at her local gym. It's a wall dedicated to sharing positive thoughts, quotes, and messages about body image.

Thoughtfully-placed Post-It Notes

Body positive sticky note from Operation Beautiful

This body positive sticky note from Operation Beautiful was placed on various mirrors of public restrooms to remind visitors about how beautiful they are.

The positive white-board project

Body positive wall art

In this project, participants were asked to sit in front of a white-board while others were asked to write positive qualities about the seated person. Each participant was not allowed to look at what was being written until the photograph was taken.

Something borrowed : library post-it notes

Stick body positive post it notes between pages when you return library books

This person shares encouraging post-it notes between the pages of library books that they've returned.

Sewing mends the soul


Artist Augustina Woodgate 'poetry bombs' thrift stores by sewing poems into articles of clothing. The same can (theoretically) be done for body positive quotes.

Inspired by these ideas? Share your favourite ways to motivate others on #MotivationMonday with the PumpUp Community! 

11 quotes that will inspire you to make today count

11 quotes that will inspire you to make today count


What is done today is the tomorrow. Make today count by springing into action and taking steps towards your goals. Whether you find inspiration from somebody else's simple actions or a from a handful of motivational quotes, do something today that your future self will thank you for. Perform every action with intention and purpose. Here are just a few quotes that will help:

Concentrate on how far you've come rather than how far you have left to go // The PumpUp Blog

Concentrate on how far you've come, rather than how far you have left to go.

There are far far better things ahead than any we leave behind

There are far, far better things ahead than any we leave behind - C.S. Lewis (Pinterest)

The best way to predict your future is to create it

The best way to predict your future is to create it - Abraham Lincoln (Deviantart)

The past is where you learned the lesson. The future is where you apply the lesson

The past is where you learned the lesson. The future is where you apply the lesson. (Hplyrikz)
I'm going to succeed because I'm crazy enough to think I can
I'm going to succeed because I'm crazy enough to think I can. (Zenmartial)

Every student can learn: just not on the same day or in the same way

Every student can learn, just not in the same day or in the same way. (Teachers Pay Teachers)

Happiness is found on the way not at the end of the road



Happiness is found on the way, not at the end of the road (Pinterest)

The future belongs to the few of us still willing to get our hands dirty (TwistedSifter)

The best thing about the future is that it comes one day at a time

The best thing about the future is that it comes one day at a time (Pinterest)

You don't have to see the whole staircase, just take the first step

You don't have to see the whole staircase, just take the first step (Soberjulie)


What is done today is the tomorrow (PumpUp member @gabbyanalise)

Did these quotes inspire you to make today count? Have great inspirational quotes to share with the PumpUp community? Let us know in the comments below, or tag your photos on PumpUp with #MotivationMonday!

5 ways to boost your self-esteem

5 ways to boost your self-esteem


I doubt that anyone feels good about themselves all the time. We all have those moments when we just do not feel good enough. Maybe your teacher gave you a bad grade. Maybe you let yourself down by not following through with your New Year resolutions – again. Whatever it is that caused you to doubt yourself, it's certainly not a good feeling. Here's what you can do to boost your self-esteem and make you feel like you.

1) Exercise!

(Image via giphy) 

It might not be the funnest (at first), but exercise makes your brain produce endorphins that will make you feel awesome. When your body reacts to certain stimuli, like exercising, your hypothalamus signals for endorphins, and the cells that contain them heed the call. When endorphins lock into special receptor cells, they produce a euphoric feeling. And just like that, exercising got a little better than it already was!


2) “I look good today”

(Image via giphy)

Talking to yourself can actually make you feel better about yourself. Try telling yourself something nice every time you look at yourself in a mirror. Whether it is about how amazing you look, or how great of a person you are, eventually you'll start believing it. It might feel a little weird the first couple of times you do it, but who ever said that weird was a bad thing? (It isn't)


3) “You look good today”

You look good - Boost your self esteem

While giving yourself compliments can make you more secure about yourself, giving them to others is quite effective too. Giving the small gesture of a smile to a stranger will make you feel great when they return your smile. Challenge yourself by smiling at everyone on your way to work. Or see if you can give at least three compliments a day. It'll be beneficial for you and everybody else!

4) Doing it Ally-McBeal-Style!

(Image via giphy)

If you know the show “Ally McBeal”, you probably know what I mean when I say this: designate a theme song for yourself. It is absolutely silly, and absolutely worth trying. It’s very simple: pick out a song that gets you in a good mood, and when you walk down the street, you listen to the song on your iPod or simply play the song in your own head. You will feel like you're starring in lead role of the movie about your life!


5) I love me because…

(Image via giphy)

Find your pencil case! It’s time to make a list! Write down all the things you love about yourself! It doesn’t matter how long the list gets, just make sure that it’s full of positive things about you! It could be anything. Do you have nice eyes? Are you a great host? Are you good with animals? Write it down! You can put your list up somewhere, so you get reminded about all the fantastic things you are! Or you can put it away and read it, whenever you’re having a bad day.

These 5 tips to boost your self-esteem were written by PumpUp member @jessicanielsen. Have more tips to share about ways to boost your self-esteem? Let us know in the comments below! 


Why everybody needs positive affirmation

Why everybody needs positive affirmation


We are all motivated by something in our lives. It may be something we see or hear, it may be a thought that comes into our minds that makes us acts a certain way. These thoughts may fire us up to achieve all the dreams and desires that’s burning inside, or they may make you determine that something needs to change in your life. It can be as easy as changing something in their daily routine that others catch a glimpse of. It can be stepping out in a crowd where everyone else is standing back. The step that is taken in that moment can be a motivator for someone to step up or out in his or her own world.

Circumstances can be motivational. For example: going to a department store to shop for skinny jeans. They don't always fit the way you want them to. As discouragement sets in, your attitude won't be the same because the outfit you set out to purchase in your mind is not the outfit that you see on yourself in the mirror. What is the next step? Motivation can go a few different ways. You can be de-motivated and not do anything, or you can be motivated to do something about it.

Positive affirmation is exactly what we need, but often times neglect. Not everybody has high self esteem, but we can lift somebody's spirits by helping them to validate their worth. People want to know that someone is in their corner; someone fighting on their behalf even if they may not be right. The fact that someone is standing beside them will make them feel better.

We see this play out in numerous situations and circumstances. Take a person who just started working out at the gym. They are working out on the machines and they are reading the instructions. They know that this is not familiar to them and they are a little nervous. They are wondering, who is watching me? Am I doing this right? Why am I here, why do I care? Why do other people care? Affirming that what that person is doing in the gym will make them feel comfortable in the gym. It will answer all those questions of who is watching, why are they there, why do people care, etc. Go up to somebody. Simply saying, “You’re doing a great job” will do wonders for the confidence of that individual. It will take what they thought was a waste of time and make it become one of the highlights of their day.

Positive affirmations

This is an article by PumpUp member @inspiredone. Find out more about him on his website, Did you give somebody a positive affirmation today? Let us know what it was in the comments below!

8 happiness quotes to make you feel, well, happy

8 happiness quotes to make you feel, well, happy


Action may not always bring happiness, but there is no happiness without action. What does happiness mean to you? Whether happiness is an extra avocado popsicle, beating your personal best time for running, or simply being able to walk outside without a jacket for the first time since winter, we want to know how you're striving towards happiness all day every day. Sit back, brew yourself a very large cup of coffee and read through these happiness quotes. They'll make your day that much brighter.

Being happy doesn't mean that everything is perfect. It means that you've decided to look beyond the imperfections.

Look beyond imperfections and strive towards happiness. (PumpUp)

Action may not always bring happiness but there is no happiness without action

Take steps towards happiness, don't wait for it to come.

Happiness is a conscious choice, not an automatic response

Consciously decide to be unconditionally happy. Every day. (Image c/o DailyQuotes)

It might take a year, it might take a day. But what's meant to be will always find its way

Be patient. Though happiness is a choice, it isn't automatic. (Image c/o Lifehack)

Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change

Fill your mind with positive thoughts and the rest will follow. (Image c/o TheGoodVibe)

Don't let silly little things steal your happiness

Don't let anything steal your happiness. Focus on what's important right now, in this moment. (Image c/o the Power of Positivity)

When it rains, look for rainbows. When it's dark, look for stars

Find the positive in everything. This is a great metaphor for seeing the glass half-full rather than half-empty. (Image c/o Pinterest)

When something goes wrong in your life, just yell

It'll be a bigger plot twist than Harry Potter being a horcrux himself (wait, was that a spoiler?) (Image c/o Cosmopolitan UK)

Have any great happiness quotes to show us? Tag them in your captions on PumpUp with #MotivationMonday or #Happiness so that we can take a look! We'd love to learn what happiness means to you!


16 inspirational mugs you never knew you needed until today

16 inspirational mugs you never knew you needed until today


Mugs make the perfect present for yourself.

You woke up like this. You probably didn't look like Beyoncé when you woke up. You need coffee, or tea...a beverage, really. A little ceramic mug adorned with a big dose of inspiration that speaks to you is just what you need.  It'll prepare you to begin your day with the right mindset, such that you feel empowered to tackle any challenge that attempts to knock you down.  What's more, mugs abound with purpose. No wonder so many ceramic mugs are bought and sold for the express purpose of gift giving:

  • You can use them as planters. You'll adorn every nook and cranny of your humble abode with lots of green and lots of inspiration.
  • You can drink soup out of them (mugs aren't just for coffee, you know)
  • You can make healthy mug cakes out of them
  • You can organize loose accessories or office supplies with your mugs

Here are 15 inspirational mugs that will motivate you to start your morning right

today is an adventure etsy most inspirational mugs pumpup

Today is an adventure - Linen and Lace Shop / Etsy

make it happen etsy inspirational mug

Make it happen - Anthropologie

Time to get stuff done - Inspirational mug

Time to get stuff done - Click and Blossom

I have the best job in the world! Inspirational mug

I have the best job in the world! - Click and blossom

Sit down and do amazing things - Inspirational Mug

Sit down and do amazing things - Click and Blossom

fall in love with as many things as possible mug

Fall in love with as many things as possible - Indigo

I am not weird, I am a limited edition

I am not weird, I am limited edition - BeHappy.Me

Are you being kind to yourself mug

Are you being kind to yourself? - BeHappy.Me

Take time to do what makes your soul happy - Blushface/Etsy

Create a little magic every day- Indigo

it's not all sunshine and rainbows mug urban outfitters pumpup

It's not all sunshine and rainbows, but a good amount of it actually is - Urban Outfitters

getting lost is half the fun urban outfitters mug

Getting lost is half the fun - Urban Outfitters

britney spears motivational mug

If Britney Spears survived 2007, you can make it through today - TheeClosetCrafter / Etsy

you got this mug etsy

You got this - Printable Wisdom / Etsy

I dream in colours - WeHeartIt

I'm not bossy, I am not boss. Inspirational mug

I'm not bossy, I am the boss. Via WeHeartIt

Have an inspirational mug you want to share to help others start their #MotivationMonday on the right foot? Share a picture of it with the PumpUp community using the hashtag #motivation. We guarantee that you''ll be helping to make somebody's day that much brighter.

How I learned to shift focus away from the 'ideal' body image

How I learned to shift focus away from the 'ideal' body image

It starts when we are children. We look around at the world and begin to see ourselves as individuals, separate from everyone else. As a teacher, I see this in the classroom every day when children call on each other about how different they are. Sometimes they are saying it as a positive experience, other times they are trying to get a rise out of their target by tinting it with judgement or disdain. We are constantly trying to find comfort for ourselves by putting judgements out towards others, to see what they think or how they view us. How do we grow up and stand within ourselves, accepting who we are, where we come from, and where we are going?


There has always been an image out there in society for people to grasp at as an ideal. This image has changed a bit throughout evolution but now for a long time it has moved around the physical quality of "skinny". Today, to be "skinny" as well as "fit" are popular ideals. Human beings pressure each other and themselves beneath the weight of this. Unfortunately, just like when corsets were the fashion and women wore them even to sleep just so they could achieve the "ideal" shape despite its affect on their organs, this new idea of how people "should be" is also found to be harmful to some people. Almost all of us hold some insecurities about how our physical bodies look, no matter how they look. Some people take this to extreme measures and become ill because of their insecurities.


It is up to us to remember that our body is our instrument. We create with itIt does not define who we are, but it is shaped by who we are wanting to become. If we can remember that our happiness is most important; that a balance in life is always healthy; eating enough for whatever it is you do; sleeping and resting your body and mind; doing things to nourish your own personal spiritual life; our body will begin to reflect all of this. And not only that, but when you look in the mirror or stand before another person you will have a bearing that is most beautiful of all: confident and happy.


Ideally, which I think many people know, eating healthy and getting fit should be a happy aspect of ones life, supporting your work and dreams. Back in the days when farming was a bigger part of our culture, we had fitness in the form of physical labor. Today with many of us holding office jobs and the like, we have to fight to create a space for physical activity, and especially in the digital age. If we could emphasize the activity, and lower the stress of the image, would things be different at all? I like to think about that, and wonder.


Meanwhile, I meet my students each day with as much love and patience as I can muster, and do my best to help them discover how to be together socially in the most healthful and non judgmental ways possible. If we can give each other enough space and encouragement to grow and live our dreams, endless wonders will be possible.


This is a post by PumpUp member @bodysoulspiritfitness, a teacher and movement artist with a passion for healthy living and adventure. Follow her blog here.

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!

Fitness jokes and memes that you can 100% relate to

Fitness jokes and memes that you can 100% relate to


You need a good laugh. Not everybody can be as ingenious as Google, but clever soothsayers around the Internet do have funny fitness jokes here and there to brighten up your day. Don't be forever alone—we're positive that you can relate to some of these sayings in one way or another. While it might not be the most effective nor efficient way to exercise, laughter is actually pretty great for you. Just 10 to 15 minutes of laughter can burn anywhere between 10 and 40 calories. Barring commercial breaks, if you managed to laugh throughout the entire two hours of Justin Bieber's Comedy Central Roast, you may have actually had a decent ab workout.

When you're SO close to finishing your run


When your self esteem is low

Never let anybody treat you like a yellow starburst. You are a pink starburst - Motivational quotes // The PumpUp Blog

When you feel like you're earning 'experience points' for every rep

(via LookHuman)

When you run slower than Internet Explorer (but hey, the job gets done!)

slow runners

(via Etsy)

When your legs feel like lead

drag me

(via Etsy)

Can you not?

(via Tumblr)

When the hunger is real

(via Thug Life Shirts)

When you forget your lifting gloves

(via LookHuman)

When an hour of spinning feels like a lifetime

(via Mammamia)

When your jam comes on and Zumba is a judgement-free zone

(via Mammamia)

When your yoga instructor is basically calling for the impossible

(via Buzzfeed)

When your plank commercial-break never seems to end

(via Pinterest)

When the sweatpants come on

(Via Popsugar)

When you contemplate cutting out carbs

(Via Popsugar)

When you basically need to be chained to the spot because the urge to work out is real

When you're scrolling through PumpUp and do a double-take, because it's April Fool's Day


8 motivational t-shirts you never knew you needed until today

8 motivational t-shirts you never knew you needed until today

T-shirts are versatile staples that are beloved and worn by almost every individual (literally). They embrace you on your toughest days and enhance your happiest moments. There are three things that set a good t-shirt apart from a great t-shirt:  material, fit, and slogan. Bear with us here. Plain white-Ts are perfect for any and every occasion, but when your shirt is emblazoned with loud and motivational slogans or clever doodles, you can't help but feel exponentially more empowered. Here are our top picks for the Internet's most wonderfully-made motivational t-shirts that you can probably wear on your way to the gym.
wherever you are be all there keep moving forward zara motivational tshirt
Wherever you are, be all there. Keep moving forward (Zara)
it always seems impossible until it's done zara
It always seems impossible until it's done (Zara)
be yourself everyone else is already taken motivational tshirt
Be yourself. Everyone else is already taken (The Hunt)
motivational tshirt modcloth
Hang in there! (Modcloth)
motivational t-shirt etsy
Good things come to those who hustle (Designsbynicolina / Etsy)
motivational t-shirt etsy
motivational tshirt threadless
motivational t-shirt threadless
Hugs keep us alive (Lim Heng Swee / Threadless)

We have some great motivational tank tops too at our PumpUp boutique! PumpUp is constantly on the lookout for creative ways to bring you great apparel that you'll rock both inside the gym, and outside. Let us know what your best ideas for motivational t-shirts are in the comments below and we may just create them for you! What are your favourite motivational slogans that you'd like to wear all day every day?

7 quotes that will inspire you to make it count today

7 quotes that will inspire you to make it count today


Don't count the days, make the days count! How did you make it count during the month of March and how are you making it count today? Whether you're climbing an extra flight of stairs or doing a few burpees before bed every night, we're excited for all of the progress you made and for all the progress that is yet to come.

How will you make it count today?

don't count the days make the days count

Don't count the days, make the days count (Inspire Your Art / Etsy)

make today count you'll never get it back

Make today count, you'll never get it back (Inspire and Motivate / Etsy)

Give every day the chance to become the most beautiful day of your life (Spell and Tell)

no excuses

No excuses (InspirationalQuote)

stop waiting for things to happen go out and make them happen

Stop waiting for things to happen. Go out and make them happen. (MotivationShop / Etsy)

make ideas happen

Make ideas happen (Sams Simple Decor / Etsy)

it all counts pumpup


Go for a walk, take the stairs, or skip rope. It all counts (yasminob / PumpUp)

Get inspired by millions of other members who are striving to become the best versions of themselves by making it count each and every day. Connect with likeminded individuals in the health and fitness sphere on PumpUp!

Throwback Thursday: Take the step

Throwback Thursday: Take the step


How did you take the step in the right direction?

There's a saying that sometimes the smallest step in the right direction ends up being the biggest step of your life. Take the step, even if you do so slowly and cautiously. What was a 'step' in the right direction that changed your life for the better? Define what your long-term perspective is, and take measurable steps towards how you envision your future. Be it a decision to jog regularly to signing up for a competitive race or marathon, we'd love to hear your stories about how you took the step, the leap, or the jump towards a healthier and happier lifestyle. March to your dream today and be proactive in any and every aspect of your day. Find more quote inspiration, fun and easy recipes, and fitness humour by adding us on Snapchat: pumpupHQ!

Photo credit: PumpUp member @equinevaulter

Motivation Monday: Shoot for the moon

Motivation Monday: Shoot for the moon


It isn't wrong to shoot for the moon

There's something to be said about lofty goal setting that sets success apart from mediocrity. It's important to break your goals down into smart, realistic, and achievable objectives, but keep the big picture in mind and have the courage to pursue the one thing that resonates with you. By setting yourself up for bigger things, you'll open your mind up to greater possibilities and you may end up achieving more than you could have ever imagined. We particularly love this quote by Terri Guillements, "Visualize your long term goals to paint your short term action[s] on the canvas of now." How will this help you to shoot for the moon? What does the landscape of your long-term objectives look like? How are you filling in that canvas with the brush strokes of measurable and realistic benchmarks?

We'd love to know! Connect with us on SnapChat: pumpupHQ for your daily dose of motivation, fitness jokes, and a sneak peek into life at the PumpUp headquarters.

shoot for the moon quote motivation pumpup

10 PumpUp puppies who just made National Puppy Day 10x cuter

10 PumpUp puppies who just made National Puppy Day 10x cuter


This is a shameless shoutout to all of the adorable puppies of PumpUp. They serve a more important role than you think. They're your workout buddies. They're your companion in times of need. They're your #MotivationMonday. Basically, your puppies are an extension of you. Go ahead, show off your PumpUp puppies on National Puppy Day. Here are some of the PumpUp community's furry friends:

They'll be there for solidarity



@annamanzo634's puppy is tiny enough to hold with one hand! If you need a cuddle buddy between intervals, your puppy is there for you.

They'll take a hike with you (in a good way of course)



Venturing into the woods with a puppy makes it seem a little less scary. Thankfully @mamihlapinatapai's puppy was there to the rescue!

They'll help pick up your mess



Find yourself leaving hair ties all over the place? Weights? Pieces of rope? @xo_mcg's puppy was there to sniff out the snuff.

They'll urge you to keep going


The last mile or kilometre is always the toughest. If you ever feel like giving up, your puppy is there to urge you on for a few extra steps, just like @kelmanganx's puppy did.

They make great workout selfie buddies



Fitness and workout selfies are...a little bit awkward, to say the least.  Your selfie game is 100% stronger when your puppy is there with you! Take it from @jatie's dog Bentley. This puppy sure knows how to pose for one great picture.

They'll encourage you to eat your greens


Look at those eyes. How do you resist those eyes?! Thank goodness @xolauraxo's dog is there to help encourage healthy snacking habits.

They'll kick you out of hibernation mode


As much as we'd love to curl up in a blanket and watch Netflix on our laptops all day, dogs need to be walked. Even in the winter. @theblondemercedes' puppy was there to coax her into a beautiful winter stroll.

They'll take you on an adventure

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Puppies can help you to vary your pace more than you normally would if you were running by yourself. They might even encourage you to run faster or take you places where you wouldn't go on a given day. @gaylinnicole has the best companion for her scenic hikes.

They'll even serve as miniature weights


Give life to your resistance training (literally). Puppies make squats a whole lot more fun, just like @lorrin's puppy Willow!

Basically, puppies are the best


Show us your PumpUp puppies on National Puppy Day by tagging your captions with #PumpUpPuppy on the app!


Stay accountable with this Spring Sweat support group

Stay accountable with this Spring Sweat support group


Adjusting to daylight savings time isn't for everybody...but it is for me. Why? Because it means SPRING is coming and SUMMER is only 12 weeks away!!!!!! I look forward to so many things: hearing birds chirping, shopping for skirts and shorts (...and swimsuits), eating and drinking with friends on an outdoor terrace, morning runs, etc.! BUT before I get all crazy excited, I still need to work on hitting my fitness goal before summer! I need a plan and I want you to join me. My doctor put me on rest for the past few weeks because of an old knee injury. It was the worst. If you know me, you know I love to exercise on a daily basis. It’s what I live by! Not being able to exercise was the worst punishment I could have possibly imagined. I don’t give place to negativity in my life so I figured that while I can't work on my body, I can sure work on developing myself.  I worked even harder on personal development and studied for hours on end. When the moment came for me to finally exercise again, I felt amazing.


I have always been an optimist: a person who doesn’t give up on herself nor on other people. There may be a mere 12 weeks until summer but you still have time to achieve your health and fitness goals. It takes 21 days to create an habit, 8 weeks for you to see that change and 12 weeks for people to see your results. By making the commitment to start now, you can really make progress by the time you hit June! What are you waiting for? It’s go time!

I want to help you to hit your fitness goals before summer time so that you can be happy, proud, and feel confident this summer. You will not hide your skin on the beach this year!

I'm launching my Spring Sweat To Summer Sexiness support group on March 23rd to help others stay accountable through motivation, tips, recipes, and much more! The idea behind this group is not only to help you with your goals but also to take a bit of pressure off your shoulders and make your life a whole lot simpler and easier. It'll help you to maintain habits that will last a lifetime.  Trust me, after seeing the results you will get, you will want to hold onto them forever! I will teach you how to fit your workouts into your busy schedule, show you how to meal prep properly and efficiently and much more!

Let’s just start with 21 days! Can you commit to 21 days?  30 minute workouts, a daily accountability check in to our online closed FB Group. If you are not a Facebook person, you have the option to apply on my webpage and check into the PumpUp app every day!

What are the requirements?

  • Complete the application on this page to be considered into my support group. Spaces are limited because I want to give my full attention to those who are ready to commit at 100%.
  • In return:  I’m going to support, guide, mentor, and help you set realistic goals so that the  program you have does not just sit on your shelf collecting dust but it is one that truly will transform your life and you get to do it with other like minded people!!!

Sound like a plan?!?!?  Ok lets make it happen!  Hit me up for the details today ->Email Me<-!  There are a limited number of spots available and they won’t be here for long!  Looking forward to transforming our winter bodies into summer bodies in the next few months with you!!!!

6 Powerful Etsy Posters for International Women's Day 2015

Who run the world? In terms of political leadership, it isn't girls. Not yet. According to UN Women, although the percentage of women holding leadership positions in national parliamentary offices nearly doubled over the last 20 years, these gains are still incremental at best. As of January 2015, a mere 22 percent of all national parliamentarians were female, in comparison to 11.3 percent in 1995.

On International Women's Day 2015, make it happen

The theme for International Women's Day 2015 is to make it happen. In the words of IWD, March 8th is an annual opportunity to "celebrate the achievements of women while calling for greater equality." Awareness is just the first step. Don't be afraid to be strong: you are already strong. Change the way that the world perceives strength through your actions. Take this opportunity to immerse yourself in a powerful environment: posters emblazoned with affirmations that echo what needs to be said, heard, celebrated, and understood by each person, male, or female.


Quote typography from Etsy that will inspire you on International Women's Day

feminism is the radical notion that women are people international women's day 2015 powerful etsy poster

"Feminism is the radical notion that women are people"  (Dothandmade)

the woman who does not require validation from anyone is the most feared individual on the planet powerful etsy poster international women's day 2015

"The woman who does not require validation from anyone is the most feared individual on the planet" (Emily McDowell)


maya angelou quote powerful etsy posters international women's day 2015

"Every time a woman stands up for herself without knowing it possibly, without claiming it, she stands up for all women" (BlushPapier)

I am beautiful powerful etsy posters international women's day 2015

"I am beautiful" (SticksStonesNBones)

You had the power all along, my dear powerful etsy posters international women's day 2015

"You had the power all along, my dear" (HangType)

If you retain nothing else, always remember the most important rule of beauty which is who cares powerful etsy posters international women's day 2015

"If you retain nothing else, always remember the most important rule of beauty which is: who cares?" (Roaringsoftly)

Share these quotes and connect with millions of other strong, beautiful, powerful women on the PumpUp app.

Throwback Thursday: You don't have to have it all figured out to move forward

Move Forward

What was your childhood dream and how does it compare to your goals now? It may be Throwback Thursday, but that doesn't mean that you shouldn't move forward in every aspect of your life. Dream big, and big things will follow. There's a saying that spontaneity fuels opportunity. Let it fuel you today. Let it catalyze you enough to keep pushing towards your dreams. Let it energize you enough to take an extra step or run one mile longer. We encourage you to move forward every day, be it physically or mentally.  Enjoy this quote typography from PumpUp. Share it with your friends on the PumpUp app! Thanks PumpUp member @syd_rae14742 for the amazing photo, it definitely inspires us to move forward all day, every day.

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What motivates you to try harder?

What motivates you to try harder?


Life doesn’t require that we be the best, only that we try our best. How are you increasing your daily activity on Motivation Monday? If you’re walking more, taking the stairs, or running an extra kilometre, we’re happy as long as you tried your best. Stick reminders everywhere in your room, keep a journal, or find a workout buddy on the pumpupapp. Whatever motivates you to push harder means all the world to us. Give it a try, whispered the heart