Embrace the Pumpkin

I’ll be the first to admit that when I see pumpkin spiced coffee and pumpkin beer on shelves at grocery stores in August, I’m just not ready for it. But typically by mid-September, I’m ready for leggings, hoodies, and pumpkin-spiced anything! Even my workouts. Before you scroll down to the mini-circuit you can do with a pumpkin, here’s a reminder that you can add pumpkin spice to just about any of your favorite foods…..With one container of pumpkin pie spice you can sprinkle it into things like coffee, yogurt, oatmeal, cottage or ricotta cheese. You can add it to cookies, pancakes, or breads and muffins.

If you’re trying to limit how much coffee you drink, try one of my tricks. I realized a while back that it’s not always the coffee I want more of. It’s the vessel it comes in. I love to hold a nice, warm mug and sip on something instead of just drinking out of my water bottle. When you drink over 100oz of water per day, the water bottle gets old rather quickly. So I heat up water in the tea kettle and pour it into my mug. That’s it, just hot water. Sometimes I’ll add a slice of lemon or fresh ginger. Nowadays, I sometimes add a sprinkle of pumpkin pie spice!

Now, for your pumpkin-spiced workout! Here are some exercises you can do as a circuit.

Always begin with a warm up. This is a critical part of any workout. Walk around, dance a little, or try some mobility exercises to prep your joints. Then perform one set of each exercise as recommended below. Take a short rest and then repeat the same way for as many rounds as you like or for as much time as you have. Be sure to finish with a cool down (some light stretching or more mobility work.)

Perform 10-12 hip hinges per set, remembering to keep your back straight.

Perform 10-20 total repetitions. If you feel really tight and have a hard time tapping the pumpkin, don’t force it. Only go as low as you are able.

Perform 10-12 presses, keeping your core tight and glutes activated for stabilization.

Keep your low back pressed into the ground and complete 10-20 total repetitions. Head can be slightly lifted or on the ground.

Tap for 10-30 seconds. If this is too high of an impact for you, modify with a march instead!