Get Fit! Feel Good!

October Means Halloween & More Fall Fun!

With Halloween approaching, stores have already begun stocking up and displaying our favorite

decorations and that includes lots of candy. With candy on every corner, resisting those sweet cravings becomes challenging and many times we lose sight of our fitness/ health goals. This Halloween, stay on track with these helpful tips:

Sugar – What it Does to You & Ways to Avoid the Cravings

From: NASM: Surviving the Terror of Halloween Candy

Most people know that in order to have a healthy diet, avoiding candy or having it in small and occasional doses is best, but having candy in the house before and after Halloween makes it tricky to do this. Here is some information on WHY you should avoid sugars, and how to avoid the cravings during this holiday. Sugar come in all shapes and sizes, and many have different names (galactose, glucose, sorbitol, molasses, fructose etc.). And even if a candy is labeled fat-free, this doesn’t mean it is better for you. Those fat-free candies are loaded with simple sugars. Simple sugars quickly elevate blood glucose level causing insulin levels to rise. Elevated insulin levels cause the sugar to be stored in fat cells which if consumed excessively can lead to the risk of diabetes and obesity.

Tips to avoid cravings while handing out candy to trick-or-treaters:

    1. Wait until the last minute to purchase candy
    2. Pick a candy for trick-or-treaters that you can resist easily
    3. Splurge on sugars the natural way: Eat some fruit!
    4. Keep it out of sight: Hide the candy before Halloween, then during Halloween, leave the candy bowl near the front door or outside
    5. Get rid of it: Donate or give away any leftover candy

Earn that piece of candy!

MyFitnessPal calculated how many minutes of walking it would take for you to burn off your favorite fun-sized candy. These estimates are based on the average male and female body size.

Average Person Assumptions: The “average” male (5’8 and 195 pounds) burns 100 calories in 23 minutes walking at 2.5 miles per hour. The “average” female (5’3 and 166 pounds) burns 100 calories in 27 minutes walking about 2.5 miles per hour. Below is how many minutes the “average” person will need to walk to burn off some of their favorite candies.

Read the full article!

Fun At Home Workouts

Workout 1: Great Pumpkin Workout from Pop Sugar Fitness
Going pumpkin picking this fall? Incorporate your pumpkin into this at-home workout!

Goblet Squat
Start standing with your feet slightly wider than your shoulders and hold the pumpkin with two hands in front of you. Push your hips back and then bend your knees. Lower your body until your thighs are parallel to the floor, your elbow should touch your knees. Weight focused on your heels push back up to the starting position (optional: lift pumpkin overhead).
Do this 15 times rest for 30 secounds then repeatSide Lunge
Holding the pumpkin in both hands while standing with your feet and knees together. Take a large step out to the side with your left foot, then push your hips back and bend your left knee. Lower the pumpkin to the ground in front of you. Make sure your knee does not go past your toes. Push through your left foot to return to starting position. Complete on right side.
Do each leg 15 times, rest 30 seconds and repeat each side 15 more times

Overhead Triceps Extension
Stand with your feet hip-distance apart- one foot can be placed slightly behind the other. Hold the pumpkin with both hands over your head. Bending both elbows lower the pumpkin behind your head. Straighten your arms to lift the pumpkin back into the air.
Do 10 of these rest for 30 seconds and repeat.

Rainbow Press
Start by lifting your left foot in the air and holding the pumpkin just above your left shoulder. Raise the pumpkin over your head and lower it right above your right shoulder. Reverse the action bringing the pumpkin back to the left side- this completes 1 rep. Repeat on right side.
Do each side 5 times, rest for 30 seconds then repeat. If balance is an issue it is okay to put your foot down as needed.Seated Russian Twist

Sit on the ground with your knees bent so your heels are about 1 foot away from you butt and hold your pumpkin in both hands. Lean slightly back without rounding your spine (very important). Then twist slowly to the left bringing the pumpkin to your left side. The movement should come from your ribs moving, not your arms swinging. Inhale and bring back to center then rotate to the right- that is 1 complete rep.
Do 15 full rotations rest for 30 seconds and repeat.

Workout 2: Trick Or Treat Costume Workout

Not going trick-or-treating this year? This workout is perfect for those staying at home handing out the candy! Each costume has a different exercise associated with it. For example, if someone came to your house and rang your door bell, you would first do 5 lunges each side over to the door. Once you see the costume you do the workout associated with it, so if it was a superhero you would then have to do 5 superman back extensions once your back in your house. Don’t like the list below? Create your own fun list!

When the door bell rings5 walking lunges (each side) walking lunge tutorial
When you eat a piece of candy15 burpeesburpee tutorial 
Ballerina10 sumo squatssumo squat tutorial
Witch, Wizard, Werewolf (including Harry Potter characters)10 reverse flysreverse fly tutorial
Cat or Dog5 fire hydrant (each side)fire hydrant tutorial
Superheroes5 superman back extensionssuperman back extension tutorial
Dressed as any Winnie the Pooh characters or Minions10 sit upssit up tutorial
Someone wearing a mask10 curl & presscurl & press tutorial
Vampires30 second high knee runhigh knee run tutorial
The Incredibles8 push ups (modified: on knees or against wall)push up tutorial


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