Spotlight Series: Sofia Y.

Today on the PumpUp blog we got to know Sofia and uncovered the many layers that this amazing 18 year-old from NY truly has. Ever thought about going vegan? Sofia talks all about her vegan lifestyle and why it works for her. Have you struggled with body image or an eating disorder? Yep, Sofia tells us how she battled her anorexia and bulimia. You know you want to learn about Sofia’s story, so keep reading! 

Sofia joined the PumpUp Fam in March of this year, she learned about it from people on Instagram saying how great it was. Sofia says, “I didn’t want to post too much exercising stuff and food stuff on my Instagram because I felt like my friends would think that I was trying to be like a health-freak or something like that. PumpUp is a great community; it made me feel comfortable and I love its positive vibes and how everyone’s so nice and supportive.”

We wanted to know what Sofia’s life was like before she began using PumpUp and a lot was different. “Last year I was still a meat eater, even though I did try vegetarianism and pescetarianism (eat fish) for around 2 weeks each. However, I was still eating junk food.” Food was an especially difficult area for Sofia as she had been battling eating disorders. She lets us know, “I struggled with eating disorders, mainly bulimia, which developed from anorexia. I’ve tried not eating ANYTHING, which led me to water fasting for 14 days straight. My mind was messed up. I cried everyday and I was so hungry. It was terrible.” Sofia’s workouts were also inconsistent, “I would focus a lot on my cardio because I thought lifting weights would make me look “manly”, and I didn’t want to have any muscles. I wanted to be skinny like models. I would always come back home from school in the afternoon and search for unhealthy snack. Donuts, croissants, cookies, chips, cakes, muffins, you name it.” This was Sofia’s life last year, and she has definitely grown and changed as a person. She began to embark on a journey that was healthy for the long-term.

Since January of 2014 Sofia started to really kick it into high gear. She says, “I met this guy who was super fit and healthy, so he really inspired me to be my best as well. I started training 5-6x a week. I fell in love with it and I fell in love with that man who supported me. I started practicing yoga. Of course I still couldn’t do a headstand then. But one night 2 weeks later, I was trying it, and I succeeded.” That one night got Sofia hooked on yoga, and as she says, “I became addicted to yoga and the beauty of it. I started to practice every single day for at least an hour.”

Sofia’s struggles with her appearance didn’t just go away overnight either. She tells us that despite working out she was binging almost every night. Finally she decided to try something new and that was veganism.  She says, “I’ve tried it before last year at one point for 2 weeks, and it worked really well. I loved how this diet made me feel, so I officially transitioned into veganism around February, 2014.” Sofia watched a ton of videos, documentaries, read books, and questioned experts, that all made her realize a vegan lifestyle was one that suited her perfectly. Being vegan helped Sofia stay conscious and aware of animals, nature, our food markets, and most of all what she was putting into her body.

“After joining PumpUp in March, I was already well into my healthy routine, but being apart of the PumpUp community gave me more motivation and reasons to stick with it.” Sofia explains to us how other PumpUp members have coached her along the way. She says, “The members of PumpUp act as if they are my couch cheering me on through my workouts, I’d feel so useless if I couldn’t finish my workout! Seriously though, PumpUp has really helped me stay on track, stay healthy, eat the right foods, do the right thing, and most of all be the best that I can be.”

Want to know how Sofia lives her days now? “I wake up early in the morning to hit the gym and workout. Then I come back home, shower and get ready. I make myself a nice smoothie and drink it while driving to school. That’s my morning… and I FREAKING LOVE IT.” We love your transition into a way healthier lifestyle and a healthier person Sofia, keep it up!

Why Sofia Turned Vegan and Why It Works:

“One saying really stuck with me, “If you can’t stand the way how your food’s made, don’t eat it.” I can’t stand the meat factories, and the horrible environments where they keep the animals before they are butchered. I can’t stand the genetically modified food they feed to the animals so they grow fatter, so they have more meat to serve to consumers. I can’t stand watching innocent animals die because WE want to eat a burger, a NY strip steak, or a chicken Parmesan. So that’s why I decided to become a vegan. I became a vegan to boycott meat or any animal products. I don’t feel the need to have that kind of food, and I can get just enough nutrition from plants. My motto? Don’t ask me about my protein if you don’t want me to ask you about your cholesterol ;)

I receive my protein through leafy greens, beans, and tofu. I receive my vitamins and carbs through fruits and starchy plants like potatoes and rice. I receive my fats from fruits like avocado and spreads like hummus. I stopped limiting my calories.

I used to limit myself to only having no more than 500-1000cal a day to now unlimited (around 2000-3000 calories.) And want to know the best part? I have not gained any fat weight. I’ve gained muscle and lost fat overall. I feel much healthier, stronger, happier, and more awake. I can wake up in the morning without feeling greasy because of the food I ate from last night. I can eat 2 bowls of rice or a whole basket of oven baked no-oil, no-salt potato fries without feeling guilty. And that is awesome.”

Sofia’s Favourites:

Fave Part About PumpUp: “I love being able to communicate with all the lovely members of PumpUp. I love it when people comment on my post, something about that just makes me so happy. I love it when people ask me questions about anything from “How did you start yoga?” or  ”Where you get that mason jar?” I love to inspire and be inspired by people.”

Best Advice: “Do not give up. Even if your progress is slow as hell, just keep doing what you are doing (ok, maybe kick it up a level), but keep doing your thing, don’t care about what people think of you. You WILL be rewarded.”

Go To Drink: “Oh you better believe my favourite drink is my chocolate banana smoothie! It is so delicious and easy to make. Just blend bananas, cocoa powder, and water together.”

Fave Meal/Snack: “One of my favourite meals is curry vegetables/tofu with rice and my 2 favourite snacks are watermelon and avocado on bread.”

Motivational Saying: “Don’t give a shit about what people think and what they say, just keep doing your thing, just keep working through it. Dance with it. Flow with it.”

Sofia’s Frappana Recipe:

“It’s a smoothie-coffee blend my friend and I invented. Basically blend your freshly brewed black coffee, banana, agave syrup/coconut sugar, and any kind of non-diary milk together. Super easy and yummy. Perfect on a Monday morning when you just need that kick of caffeine but you also want that sweet fruity smoothie as well. I have a video of it on my Instagram for everyone that wants to take a look!”

Want to know who motivates Sofia to keep pushing and living her healthy life? That’s easy, “My biggest motivation is my boyfriend, he’s also a member of this app! Also my friend, who I’ve inspired to start this healthy lifestyle. She became obsessed with working out and lifting weights as well. We would show each other our progress and gains.”

In starting her journey Sofia has learned to do a ton more cool ways to do handstands and headstands. She says, “I’m much more flexible than before, and definitely workout at least 6x a week now. Even on rest day I’d have the urge to workout cause I’m just so used training being part of my day and posting it on PumpUp right after.” And we love that you post – because seeing your pics motivate all of us! What is in store for Sofia now and what does she want to accomplish? “I hope to lose more body fat, gain more muscles, and be more flexible.”

With any success comes hard work and at times we have setbacks. Sofia understands this first hand. She says, “Because of my eating disorder history, I have to remind myself that I’ve come so far and I don’t want to go back to that horrible days. I’ve worked so hard to build up the healthy body of mine. I don’t want to screw it up again. I have to fight through my cravings of eating junk food like bakery goods (they are my weakness). I found a vegan bakery and satisfied my sweet tooth there. One time I wanted to eat fries so badly I ran out in the pouring rain and drove to Burger King’s drive-thru just to get a large order of French fries. Did I feel disgusting afterwards? Yes. Did I sort of regret it? Yes. But I get that we are only human, we all have setbacks. The next day I just get right back on track. I hit the gym like I normally would and I sweat all those negativities out.”

To stay active Sofia hits up the gym a lot, and also walks her dog everyday. She goes out with friends to the beach and they do yoga and go paddle boarding. She says, “I just try to be fun while being active. I don’t necessarily need to go the gym and seriously train but I like it.”

More About Sofia:

“I am trying to become a yoga instructor, but it costs a ton of money to take those classes, so I’m still figuring out. I just graduated high school and I’ll be starting university in September for a Pharmacy major. I’m also an artist. Well, I don’t want to speak too highly of myself because there’s always room for improvement and growth, but I do like to believe I draw and paint pretty well.

I play piano as well, stop attending lessons after I’ve reach NYSMA level 7. Unlike a lot of girls, I love to watch sports and not just to watch those good-looking players running around with a ball. A ticket to see the world cup would be a dream come true!”

We at PumpUp LOVE everything about your journey Sofia. We are so proud with how far you have come and how you have turned your life around to be so much healthier. Sharing your story, your pics and your knowledge on PumpUp is so inspiring and we hope you keep all of your hard work up. Follow Sofia @sofiayang1204 because she’s just all around awesome. 

Happy #TastyTuesday PumpUp! With only 35-50 calories per serving, a peach is the perfect fruit to keep you satisfied and full without all the calories! A peach is actually known as the, “Fruit of Calmness” because of it’s ability to be a healthy stress reliever! The fact that it is full of potassium, fibre, and antioxidants, makes it one of the tastiest super foods of the bunch! Now isn’t that just peachy! ;) 

Happy #TastyTuesday PumpUp! With only 35-50 calories per serving, a peach is the perfect fruit to keep you satisfied and full without all the calories! A peach is actually known as the, “Fruit of Calmness” because of it’s ability to be a healthy stress reliever! The fact that it is full of potassium, fibre, and antioxidants, makes it one of the tastiest super foods of the bunch! Now isn’t that just peachy! ;) 

Why Goal Setting Isn’t as Cheesy as It Sounds

Want to know how making a goal for yourself can make all the difference in a successful fitness and health journey? Well you’re in luck! Keep reading for a guest post by Jackelyn Ho from the amazing online health and fitness magazine, Fiterazzi. See what she has to say about goal setting and how it can actually work if you do it the right way. 

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You hear it all the time.

“You have to set a goal. You have to make a goal. You have to eat, sleep, dream, and live the goal. If not, you’re doomed from the beginning.”
-A quote created from the top of my head using things I hear all the time

It sounds awfully annoying, repetitive and non-inspirational. How many times have you written down a goal and still have not seen it to fruition? Wait, maybe don’t count it. That might not make a person feel great. Let’s just make a mental note of it. 

Now, I am not here to lecture you or be the world’s next inspirational speaker, but I am here to tell you that goals actually do work. It’s really just a mind game.

Goal setting is a fun little process that humans have done over the years to help them aspire for more. We’re built to always want something new and different, and goals make that possibility more attaining. How in the world does writing down or thinking of a goal make a difference? Let me elaborate. 

First, I want you to start by thinking of something that you really want. Make it relatively realistic. Let’s rule out stuff like “marry the cutie in my Yoga class by tomorrow night” or “wake up tomorrow morning looking like someone who is not me”. In fact, follow these easy set of rules  for SMART goal setting:

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S - Specific: State exactly what you want to do (who, what, when, where, why).

M - Measurable: How will you measure the success and fulfillment of this goal?

A - Attainable: Make this something that you can visualize yourself achieving. Let it be a mix of challenge and attainability. Don’t limit yourself, but don’t stretch too far too soon.

R - Relevant: How does this goal align with your life objectives and overall “big picture”? By knowing how your goal fits in with your life, you are able to see it coming true.

T - Time: Set target dates to keep yourself on track. It’ll subconsciously encourage you to get moving.

Now that you have that all sorted out, let’s talk.

You’re going to think about it all day, everyday. When something is at the forefront of your mind, it will be more likely to happen. Do you remember the last time you were on Instagram or Pinterest stalking some version of healthy food porn? Did you ever happen to actually go on and make that dish? I know I have a serious pinning/liking syndrome, but somewhere down the line, I sure did make that dish! Going through my Instagram feed is like a mobile version of the world’s best cookbook. At some point, I finally get the courage to go into my kitchen and recreate some of these gorgeous recipes. Why? Because I see it EVERY SINGLE DAY. There’s no escaping it. When I see it and think about it every day, I become tempted to make it happen.

The same thing goes for your personal fitness goals. If you constantly think about how you want to dead lift double your weight, you can make it happen. Put up pictures of that number around your room. Make it your lock screen image. Use it as your alarm’s name in the morning. Thinking about it will help the process of making it come true because…

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Visualizing success is part of success. When you can see yourself completing the goal, you are already halfway there. Our brain doesn’t truly know the difference between a daydream and reality. Think about it. When you go off to daydream, your eyes glaze over, your hearing becomes momentously deaf and you actually see things that aren’t really happening (yet). You are in a completely different dimension because your mind thinks that your daydream is what’s actually real. When you can visualize your goal coming true, your mind will become accustomed to the idea that, “Wow, this really is real.” Now that’s when…

Subconscious efforts turn into bigger efforts. Let’s say that you want to achieve your first pull-up. Right now, you can only go up one inch, but you want to make it so that your chin goes over the bar. Your brain now knows that you are going to do everything you can to make that goal come to life. It starts noticing everything that has to do with pull-ups. You’ll go to your group fitness class and all you can hear the instructor say is, “biceps, lats, deltoids.” You subconsciously work a little harder to strengthen those key muscles. You’ll start putting in more effort into building upper body strength. You’ll notice all the people at the gym doing pull-ups and you watch for a moment, admiring their superhuman strength. You visualize yourself doing that soon, very soon. You come back a week later to try your pull-up and now you’re two inches up, but shaking a lot less than you were last week. This process repeats until one day you’re caught off guard and you find yourself doing ten effortless, strong pull-ups. 

Nothing is impossible. 

About Jackelyn:

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Jackelyn Ho is the Editor-In-Chief of Fiterazzi Magazine (www.fiterazzi.com), an online health and fitness magazine focused on positive body image. She’s pretty tired of hearing people tell people that they can lose 10 pounds in 10 days and that their muffin top is the worst thing that could ever happen.  She thinks that every body is different and we should stop making each other feel bad. That’s the kind of stuff you’ll find on Fiterazzi. Read it, believe it and then inspire those around you. 

We are so excited to share this photo of PumpUp Member thelulabelle86 on one of the best days of the week… Say it with us, it’s #TransformationTuesday!! Want to know her words of advice? “Embrace your old self, and love the new one! Be happy! I love where I am headed and excited to see what I will achieve and encounter along the way!” Love this pic, and love this positivity!

We are so excited to share this photo of PumpUp Member thelulabelle86 on one of the best days of the week… Say it with us, it’s #TransformationTuesday!! Want to know her words of advice? “Embrace your old self, and love the new one! Be happy! I love where I am headed and excited to see what I will achieve and encounter along the way!” Love this pic, and love this positivity!

8 Healthy Breakfast Recipes!

How many times have we been told to not forget to eat breakfast because you know, “it is the most important meal of the day!” We all know how annoying that little pitch can be… but we hate to tell you, it has some truth! Eating a good healthy and hearty breakfast gives you the energy to start a new day, it helps with weight control and can actually improve performance. Get ready to be wowed with 8 amazing breakfast recipes, that will have you saying breakfast is not only the most important, but the most tasty meal of the day! #TeamPumpUp

1. BREAKFAST BURRITO

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Ingredients:

  • Vegetable cooking spray
  • egg whites
  • whole wheat tortillas
  • 1/4 cup fat-free cheese
  • 1/4 cup rinsed canned beans (such as pinto beans or black beans)
  • Salsa (to taste)

Directions:

  • Spray vegetable cooking spray into a frying pan.
  • Scramble the egg whites in the pan and cook to the desired degree of doneness.
  • Place the cooked eggs on the tortillas.
  • Sprinkle the cheese over the eggs.
  • Place the beans over the cheese and eggs.
  • Roll each tortilla into a wrap.
  • Microwave for 30 seconds.
  • Spoon salsa on top.

Source: http://recipes.womenshealthmag.com/Recipe/breakfast-burritos-ii.aspx

2. STRAWBERRY PARFAIT 

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Ingredients:

  • 1 lb. strawberries
  • 2 cups of vanilla greek yogurt
  • 6 tbsp. muesli cereal

Directions:

  • Cut 1 lb. strawberries into quarters and divide half among 4 glasses.
  • Divide 1 cup vanilla yogurt and 3 Tbsp muesli cereal evenly among glasses.
  • Repeat with remaining berries and additional 1 cup yogurt and 3 Tbsp muesli. Top with sliced berries.

Source: http://recipes.womenshealthmag.com/Recipe/strawberry-parfaits.aspx

3. MULTIGRAIN WAFFLES

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Ingredients:

  • 1 1/2 cups whole grain pastry flour
  • 1/2 cup rolled oats
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 2/3 cups fat-free milk
  • egg whites
  • 3 tablespoons packed brown sugar
  • 1 tablespoon vegetable oil
  • 2 cups blueberries
  • 1 1/2 cups sliced strawberries
  • 1/2 cup maple syrup

Directions:

  • Preheat the oven to 200°F. Coat a baking sheet with cooking spray.
  • In a large bowl, combine the flour, oats, baking powder, baking soda, and salt.
  • In a medium bowl, combine the milk, egg whites, brown sugar, and oil. Add to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.
  • Coat a nonstick waffle iron with cooking spray. Preheat the iron.
  • Pour 1/2 cup of the batter onto the centre of the iron. Cook for 5 minutes, or until steam no longer escapes from under the waffle-iron lid and the waffle is golden. Place the waffles on the prepared baking sheet and place in the oven to keep warm.
  • Repeat with the remaining batter to make a total of 8 waffles.
  • Meanwhile, in a small saucepan over medium heat, combine the remaining 1 cup blueberries, the strawberries, and maple syrup. Cook for 5 minutes, or until the berries are softened and the mixture is hot. Serve with the waffles.

Source: http://recipes.womenshealthmag.com/Recipe/multigrain-blueberry-waffles.aspx

4. SUNRISE SANDWICH W/ TURKEY, CHEDDAR, GUACAMOLE

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Ingredients:

  • 1 tsp canola or olive oil
  • egg
  • salt and black pepper to taste
  • 2 oz smoked turkey breast
  • slice American, Cheddar, or pepper Jack cheese
  • thick slice tomato
  • whole-wheat English muffin, split and toasted
  • 1 tbsp Guacamole or Wholly Guacamole

Directions:

  • Heat the oil in a small nonstick skillet or saute pan over medium heat until hot. Add the egg and gently fry until the white is set but the yolk is still runny, about 5 minutes. Season with salt and pepper.
  • Place the turkey on a plate, top with the cheese, and microwave for 30 to 45 seconds, until the turkey is hot and the cheese is melted.
  • Place the tomato on the bottom half of the English muffin and season with salt and pepper. Top with the turkey and egg. Slather the guacamole on the top half of the muffin and crown the sandwich. NOTE: Look for low-sodium smoked meat 

Source: http://recipes.womenshealthmag.com/Recipe/Sunrise-Sandwich-with-Turkey-Cheddar-and-Guacamole.aspx

5. GARDEN VEGETABLE CRUSTLESS QUICHE

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Ingredients:

  • 1 1/2 cups egg substitute
  • large eggs 
  • 1 1/2 cups (6 ounces) shredded reduced-fat extra-sharp cheddar cheese, divided
  • 1 1/2 cups (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
  • 1/2 cup 1% low-fat milk
  • 1/2 cup all-purpose flour (about 2 1/4 ounces)
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • (16-ounce) carton fat-free cottage cheese
  • Cooking spray
  • 4 cups sliced zucchini (about 4)
  • 2 cups diced potato with onion (such as Simply Potatoes)
  • 1 cup finely chopped green bell pepper (about 1)
  • (8-ounce) package pre-sliced mushrooms
  • 1/2 cup chopped fresh parsley
  • tomatoes, thinly sliced 

Directions:

  • Preheat oven to 400°.
  • Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.
  • Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender.
  • Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese.
  • Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

Source: http://www.myrecipes.com/recipe/garden-vegetable-crustless-quiche-10000001227887/

6. EGG AND HASHBROWN CASSEROLE

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Ingredients:

  • center-cut bacon slices 
  • 1 1/2 cups chopped onion
  • 8 ounces sliced shiitake mushroom caps
  • garlic cloves, minced
  • 2 cups shredded hash brown potatoes (such as Simply Potatoes)
  • 1/4 cup no-salt-added chicken stock (such as Swanson)
  • 5 cups fresh baby spinach
  • 2 tablespoons thinly sliced fresh basil
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 3 ounces reduced-fat Swiss cheese, finely chopped 
  • Cooking spray
  • 1/2 cup 1% low-fat milk 
  • large eggs, lightly beaten

Directions:

  • Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Increase heat to medium-high.
  • Add onion, mushrooms, and garlic to drippings in pan; sauté for 6 minutes. Add potatoes and stock; cook 6 minutes, stirring frequently. Add spinach, basil, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 2 minutes or until spinach wilts.
  • Remove from heat; let stand 10 minutes. Stir in crumbled bacon and cheese. Place mushroom mixture in an 11 x 7-inch broiler-safe glass or ceramic baking dish coated with cooking spray. Cover and refrigerate overnight.
  • Preheat oven to 350°.
  • Uncover dish. Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, milk, and eggs in a medium bowl. Pour egg mixture over mushroom mixture. Bake at 350° for 28 minutes.
  • Preheat broiler to high; remove dish while broiler preheats. Broil 3 minutes or until top is browned and just set. Let stand 5 minutes.

Source: http://www.myrecipes.com/recipe/egg-hash-brown-casserole-50400000125455/

7. PISTACHIO-CHAI MUFFINS

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Ingredients:

  • 7.9 ounces all-purpose flour (about 1 3/4 cups)
  • 1/2 cup packed brown sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • chai blend tea bags, opened
  • 1 cup low-fat buttermilk
  • 1/4 cup butter, melted
  • 1 1/2 teaspoons vanilla extract, divided
  • large egg, lightly beaten
  • Cooking spray
  • 1/3 cup shelled dry-roasted pistachios, chopped
  • 1/2 cup powdered sugar
  • 1 tablespoon water

Directions:

  •  Preheat oven to 375°
  • Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl, stirring with a whisk. Cut open tea bags; add tea to flour mixture, stirring well. Make a well in center of mixture. Combine buttermilk, butter, 1 teaspoon vanilla, and egg in a bowl, stirring well with a whisk. Add buttermilk mixture to flour mixture, stirring just until moist.
  • Place 12 muffin-cup liners in muffin cups; coat liners with cooking spray. Divide batter evenly among prepared muffin cups. Sprinkle nuts evenly over batter.
  • Bake at 375° for 15 minutes or until a wooden pick inserted in centre comes out clean. Cool for 5 minutes in pan on a wire rack.
  • Combine remaining 1/2 teaspoon vanilla, powdered sugar, and 1 tablespoon water, stirring until smooth. Drizzle evenly over muffins.

Source: http://www.myrecipes.com/recipe/pistachio-chai-muffins-50400000111987/

8. OATMEAL, BUTTERMILK, & BLUEBERRY PANCAKES

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Ingredients:

  • 1 1/4 cups quick-cooking oats
  • 1/2 cup whole wheat flour
  • 3 tablespoons sugar
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/8 teaspoon salt
  • 1 cup low-fat buttermilk
  • 1 egg
  • egg white
  • 1 tablespoon unsalted butter, melted
  • 1 teaspoon grated fresh lemon peel
  • 1 cup fresh blueberries
  • 1/2 cup maple syrup

Directions:

  • In a bowl, combine the oats, flour, sugar, baking powder, baking soda, and salt.
  • In a separate bowl, combine the buttermilk, egg, egg white, butter, and lemon peel. Pour the buttermilk mixture into the oat mixture, stirring until just moistened. Gently fold in the blueberries with a rubber spatula. Refrigerate for 30 minutes.
  • Preheat the oven to 250ºF. Coat a large nonstick skillet with cooking spray and heat over medium heat. Spoon four 1/4 cupfuls of batter into the skillet and cook until the tops begin to bubble slightly, about 2 1/2 to 3 minutes.
  • Turn the pancakes and cook 2 1/2 to 3 minutes longer, or until golden and cooked through. Transfer to a baking sheet and keep warm in the oven.
  • Repeat with the remaining batter. Divide the maple syrup over the pancakes.

Source: http://recipes.womenshealthmag.com/recipe/buttermilk-and-blueberry-pancakes.aspx

9. GRILLED PEANUT BUTTER & BANANA SANDWICH

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Ingredients:

  • cooking spray
  • 2 tablespoons peanut butter
  • 2 slices whole wheat bread
  • 1 banana, sliced

Directions:

  • Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread.
  • Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly.
  • Fry the sandwich until golden brown on each side, about 2 minutes per side.

Source: http://allrecipes.com/Recipe/Grilled-Peanut-Butter-and-Banana-Sandwich/Detail.aspx?evt19=1

10. TRIPLE THREAT SMOOTHIE

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Ingredients:

  • 1 kiwi, sliced
  • 1 banana, peeled and chopped
  • 1/2 cup blueberries
  • 1 cup strawberries
  • 1 cup ice cubes
  • 1/2 cup orange juice
  • 1 (8 ounce) container peach yogurt

Directions:

  • Pour contents into blender and blend together until smooth! 
  • Enjoy!

Source: http://allrecipes.com/Recipe/Triple-Threat-Fruit-Smoothie/Detail.aspx?evt19=1

Try out these scrumptious breakfast recipes, they will not disappoint! 

Here it is, your #MotivationMonday pic and quote of the week - “You don’t have to be great to start, but you do have to start to be great.” No matter where you are with your fitness level, or what stage you are at in your health journey, it doesn’t matter. The fact that you are making an effort and trying your best, is what says it all. So keep it up, and go hard this monday, because in the end you want to be GREAT, right? :) 

Here it is, your #MotivationMonday pic and quote of the week - “You don’t have to be great to start, but you do have to start to be great.” No matter where you are with your fitness level, or what stage you are at in your health journey, it doesn’t matter. The fact that you are making an effort and trying your best, is what says it all. So keep it up, and go hard this monday, because in the end you want to be GREAT, right? :) 

Yoga stretching is all in all relaxing to say the least. Not only is it a well deserved stretch and break for your muscles, but yoga stretching makes you more flexible and relaxed and therefore less prone to injury (yay!) Yoga forces you to get your breathing controlled, focused, and aligned with what you are doing. This type of breath control gets carried over to other exercises you do and can actually help improve your stamina! So try some yoga stretching after your big workout today! 

Yoga stretching is all in all relaxing to say the least. Not only is it a well deserved stretch and break for your muscles, but yoga stretching makes you more flexible and relaxed and therefore less prone to injury (yay!) Yoga forces you to get your breathing controlled, focused, and aligned with what you are doing. This type of breath control gets carried over to other exercises you do and can actually help improve your stamina! So try some yoga stretching after your big workout today! 

Spotlight Series: Kimberly L.

“We don’t always get support at home, our friends might get jealous of our achievements, and bring us down. What I love about PumpUp is that I get motivated, encouraged, and these strangers give me the help that I’ve been looking for. They PUMP me up.” That is straight from Kimberly’s bio on PumpUp. 

Kimberly actually downloaded PumpUp a while back, a whole 10 weeks ago! But got serious with it just a few weeks ago. She tells us, “When I first got the app a while ago I didn’t pay much attention to it. Last week was when I officially started Pump up. What got me motivated was looking at other girls pictures. The yoga poses, the toned legs, and the abs! I kept thinking, “Man, I wish I was like that in this area” but why spend time wishing it when it’s not going to come true? I can do this! Then I began exercising. “

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What kick-started Kimberly into wanting a better and healthier lifestyle? Well, it was her habits before PumpUp that showed her she needed to make a change. We asked her about it and she says, “Oh man, it was terrible! I would never be committed and when I did follow through with a workout or eating healthy I would reward myself with something and fall downhill. I would snack on soda, and ate hot Cheetos with Nutella. It was terrible. I don’t eat a lot but I do snack on a lot on junk. That was my worst area. Not to mention I had no physical activity!”

Well it is a good thing Kimberly said enough was enough and has now started to work on being a healthier version of herself! PumpUp is helping Kimberly stay on track! She shares with us,  “What I love is that people that I don’t even know motivate me on PumpUp! I love that feeling. Each day is a new exercise, which is awesome because I used to get bored with my routine and quit. After sweating and feeling sore I know that I did good!” We are so proud of Kimberly’s change of mind and her hard work!

Kimberly’s Favourites:

Go to Snack:  “Trail Mix “

Fave Lunch: “Chicken Salad”

#1 Drink: “Ganoderma Mocha”

Favorite Recipe: “Baked Chicken with steak seasoning, and fat free Italian dressing. After baking for 40 minutes I grill it, and enjoy eating it with brown rice or salad.

Motivational Saying: “The only enemy that you deal with is yourself.” 

Fave Workout: “I love squats. It strengthens my legs and knees. When I started my right knee would always crack – now that I consistently do squats it no longer does it. My main focus is that, and my upper back!”

Something Interesting About Kimberly:

“Right now I am looking for a job as a Massage Therapist. I work part-time with the two year olds at my church’s Children’s Ministry. I still need to learn to be confident in myself and in what I do. I love to learn new things. I enjoy cooking, singing and writing in my journals. I always learn from my mistakes!

My parents are from Mexico, great grandma was Aztec Indian! I want to do acting one day or at least be an extra. I’m told I look like Raini Rodriguez.”

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A big thing that helps Kimberly with her motivation is the other members! She says, “Other users give me advice on healthy cooking and when I want to quit they push me forward to continue.” Kimberly has proof of her change as she tells us, “I know it may sound silly but one time at a restaurant I had a choice on picking a cup of fruit or fries. And I picked the cup of fruit. I was proud of myself. “ Little steps make up the big change!

What does Kimberly want to accomplish on her journey? To simply reach her goal weight. She let’s us know, “I don’t remember being under 200 and I don’t want to reach to 300. No thank you!” Well we have faith in you, and we know you can accomplish that! Follow Kimberly on PumpUp @kiwwie_77, and join her journey to get healthy and fit!