Pumpkin, Pumpkin- let it PUMP you up.

[Nancy Carlson]

A pumpkin is a great seasonal exercise tool that essentially mimics a medicine ball and thus has the same practicality. The only drawbacks to pumpkin training are that eventually the poor pumpkin rots after several weeks and you can’t slam or bounce a pumpkin like a med ball... unless your goal is to spray pumpkin shards everywhere! Below for just some of the amazing benefits of pumpkin training:

- Pumpkins can successfully be used as a training tool for all exercise categories: total body, upper body, lower body, core, cardio, sport-specific, etc.

- Pumpkins allow you to train your core in a standing position for maximal improvements in functional performance and athleticism in addition to increasing the recruitment of the key core muscles (abs, hips, lower back) during lower body exercises like squats and upper body exercises like push-ups

- Pumpkins allow you to train your body with multi-joint/compound exercises in multiple
planes AND directions of movement for a more complete training experience and a better
carryover for sport-specific training

- Pumpkins allow for a greater range of motion on many exercises when compared to
traditional weight training equipment, thus allowing for greater improvements in muscle flexibility and joint mobility

- Pumpkins are great for partner training to develop team work and rapport in group training settings

- Pumpkins allow for quick exercise set-up AND quick transition time between exercises for more seamless workouts

- Pumpkins are both safer and easier to use than traditional bulky and metal-based weight training equipment

- Pumpkins are FUN and allow for some cool exercise variety to spice up your workouts


Join us FREE Friday for our Pumpkin workout at GetFitNHBootcamp.
Give us a shout to let us know you'll be coming.

[Nancy Carlson]

Halloween is when the holiday weight gain really starts. While the month of December is typically blamed for holiday weight gain, that thanks to Halloween the pounds actually start to get packed on in late October. The amount of eats and treats that people consume is alarming. One of the main problems is the smaller ‘snack sizes’ that the candy manufacturers have made available. Eating several ‘mini’ chocolate bars is something people see as ‘ok’ because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!

I recommend the following three figure-saving tips that I have used with great success with my clients for keeping the pounds off while still allowing for the occasional Halloween treat during pumpkin season:

1) Workout with Pumpkins: It doesn't take a bunch of fancy equipment – you can engage in some amazingly fun and effective seasonal fat loss workouts involving only your body weight and you guessed it… a pumpkin! These high-intensity, metabolism-boosting workouts will have you burning tons of calories during the workouts AND even more calories while you’re resting... or having those naughty Halloween treats!

2) Make Healthier Halloween Recipes: You can still enjoy the holidays without loading up on the extra calories. My most popular Halloween recipe is Pumpkin Pecan Shake loaded with muscle-building, fat-starving protein plus the optimal dose of healthy fats, fruit, and fiber for a “complete better body meal.” It is imperative to be able to think outside the box by substituting healthier ingredients where possible without overly sacrificing the taste you crave for a more figure-friendly Halloween.

3) Use Common Sense:

- Only buy enough candy so that you expect to run out before the evening is over. It’s crucial to weight loss success to not have “trigger” foods lying around – the temptation is often too great.

- Allow yourself just one piece of candy in the morning and then one at night. Skip any desserts
that you would normally eat after dinner. Also, be sure to increase your exercise activity by thirty minutes on every day that you eat your two pieces of candy. This will counteract the increase in calories that you are consuming.

- Furthermore, if people indulge a bit too much it’s important to forgive themselves and move on. Dwelling on the past will not help their success.

I believe that we must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. Our brains are wired to crave the sugar-laded treats that typify the Halloween season. So, my approach has been to turn the table on my clients. Instead of using Halloween as a reason to justify eating a bunch of junk food I spin the seasonal event to spice up our boot camp workouts by using pumpkin exercises. Halloween thus becomes a fat loss tool for me and my clients- this approach is key to adopting a healthy lifestyle for long-term success.”

Carlson's local “Get Fit NH” bootcamp (www.GetFitNHbootcamp.com) will be holding their annual “Freaky Fat Loss Workout” on Friday, October 31st at her studio in Epsom. The event features a fat loss workout, using pumpkins, that Carlson claims will “scare the fat off of your body.” If you want to be part of this fun event, and get a great workout, email Nancy for more information at [e-mail]

[Nancy Carlson]

Pumpkin Pecan Shake: Core Meal Replacement Shake

Ingredients:
- 1/4 cup Natural Pumpkin Puree
- Vanilla Protein Powder: 1 Scoop
(females), 2 Scoops (males)
- Raw Pecans: 1/8 cup (females),
1/4 cup (males)
- 1 tsp. Pumpkin pie spice
- 1 Cup of Ice (or add to taste)
- 2 Tbsp. of light cool whip
- 1 Cup of "Calorie Countdown Fat-Free Milk"
- 1 tsp. vanilla extract
- 2 Tbsp. Flax Meal
- Optional- Add splenda or stevia to taste


Put the ingredients in a blender, blend away, pour into a
glass and enjoy. If you like a thinner consistency, feel
free to add more milk. Top with cool whip and Pumpkin Pie
Spice for added flavor. Enjoy liquid nutrition at its finest
with this tasty meal replacement shake. It is high in
protein, high in fiber, contains healthy and essential fats,
and has a low sugar content.

I make this using Beverly International Vanilla Protein Powder. It is fantastic. Because the protein is so good by itself I don't add the milk, vanilla or coolwhip. You need to try this one!

[Nancy Carlson]

I thought I would add some pictures of today's workout. It was a blast. I don't think anyone wanted it to end.

[Nancy Carlson]

For more pictures