It's the Great Pumpkin PRMG!

It's that time of year!!! Some call it Pumpkin Spice season, others call it Fall, I call it stretchy pants season. Not only are we trying are best to fit in to our jeans (when we actually have reason to put them on...) during the pandemic, but now we are faced with a new season full of treats, holidays and baking.

Not to fear, I've faced this challenge before. Every year in fact. I'm a sucker for seasonal treats. Even though it's 98 degrees here in Southern California, you bet your bottom I'm going to put some pumpkin flavored something in my food rotation today. I'm trying to trick the universe, you see. If I make my food fall themed, wear my sweater and boots (with shorts, ha ha) then the universe will give me fall weather! Sure it never works, but I can't let go of the dream!

Today, I'm offering you a two-for-one blog post! Not only do I have a healthy recipe to share, but I also have a workout that's sure to help avoid feeling like you're the Great Pumpkin!

First, how to treat yourself with some baked goods without adding to your waistline! The key is to stay away from refined sugar. We will use natural sweeteners to get us through the baked good temptations and will avoid flour altogether. The best part of this recipe is that it's super quick!

Pumpkin Muffins (Of course it's pumpkin, did you not get that I'm trying to trick the universe in to changing the weather to FALL?) Quick tip- combine all dry ingredients in one bowl and wet ingredients in another. Then mix altogether.


  • 1 One banana, medium and ripe

  • 1/2 tsp ground ginger

  • 1/2 cup pumpkin puree

  • 1 large egg

  • 1/2 cup almond butter (or any nut butter you choose, make sure it's creamy and not chunky)

  • 2 tbsp maple syrup (Natural sugar!)

  • 1/4 cup almond flour (coconut flour if you're allergic to almonds)

  • 1/2 tsp baking soda

  • 1 tsp cinnamon (add extra if you're feeling adventurous)

  • 2 tbsp coconut flour

  • 1/2 tsp ground nutmeg

  • 1/2 tsp sea salt

  • 1 tsp vanilla extract


  1. Preheat the oven to 375 degrees. Be sure to grease the muffin pan with coconut oil or avocado oil. Or us muffin cups!

  2. In a food processor (or blender) toss all ingredients inside. Secure the lid folks (you're welcome) and blend until all batter is smooth.

  3. Use an ice cream scoop to fill the pan until batter is level or right below the top. Bake for 20 minutes until your house smells like a Bath & Body Works candle.

  4. Eat without guilt. If you're in a warmer state like Ca., maybe eat in front of the refrigerator with the door open and pretend it's fall weather.

Now it's time to work off those treats that you allowed yourself to have, but definitely weren't healthy. It's fine, we all do it. Let's hold ourselves accountable and earn those yummy treats! Or at least, pay for it with some exercise!

Warm up:

  1. Standing tall, reach down and touch your toes holding for 5 seconds. Stand up and repeat ten times. This will stretch out your hamstrings and calves.

  2. Twist those hips! Twist back and forth at the hips, with your arms extended. You're giving yourself a pat on the back each time because let's face it, you're kind of a big deal.

  3. Knee highs! Anyone play football in high school? I didn't, yet I do these regularly to get the mobility flowing. Run in place bringing each knee up, making your thigh parallel to the ground. Do this for 30 seconds.

  4. Repeat these steps three times. You ready? Heck yes you are!

Pumpkin Carving:

See what I did there? A play on words are what I live for. We sometimes feel as round as a pumpkin, so let's carve down our figures a bit! Don't skip the warmup!

  1. 40 air squats

  2. 30 jumping jacks

  3. 20 push ups

  4. 10 sit ups

  5. 10 sit ups (this is repeated on purpose, stay with me here)

  6. 20 push ups

  7. 30 jumping jacks

  8. 40 air squats

Now go get yourself a pumpkin protein shake and feel good about getting through stretchy pant season!

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