Fit 244: Pinterest Workouts, Pumpkin Spice and How to make a change!

Released Friday, 15th June 2018
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TRAINING
Workouts on Pinterest, some are good, some are a waste of time. Unfortunately, there is so bogus advice on toning, fat loss and expectations of results! Sorry, but fire hydrants don't do squat! [Pun intended] You won't see lean legs in 5 days and you won't lose 10 pounds in 10 days with most of these programs.

Below are links to the ones I spoke about in this podcast episode:

Squat related workout:
https://www.pinterest.com/pin/468655904944545085/

Leg Lift workout  https://www.pinterest.com/pin/375558056403846994/

Listen to the podcast and find out if these workout or not!

NUTRITION
Pumpkin spice craze! Click here to see a list of 58 items in the pumpkin…  There's a full list of 58 things such as cheerios, special K peeps, marshmallows bagels, pretzel nuggets and more!

Here's the LATTE calorie info for Size: Grande 16 oz. [from Starbucks] and some other specialties:
Drink;  total calories; calories from fat
Pumpkin Spice Latte, Nonfat, No Whip           260        5
Pumpkin Spice Latte, Soy Milk, No Whip        310       45
Pumpkin Spice Latte, Whole Milk, With Whip  420       160
Caffe Latte, Nonfat, No Whip                        130        5

Pumpkin Muffin Dunkin Donuts
Calories: 550 Total Fat: 24 g

Pumpkin Pie Donut- Dunkin Donuts
Calories: 380  Fat: 20grams Fat

If you have ever seen a Pumpkin Pie Donut (not the pumpkin glazed one, I've seen that) send me a tweet or comment and describe how it looked!

Real pumpkin nutrition:
1 cup (116 grams=4 oz) and just 30 calories

Pumpkin seeds-
1 cup (64 grams) cals-285
fat 12 g: 2.3 g sat/6g polyunsat/3.9 monounsat carb 34g (fiber 12g) prot 12g

Question Of the day: What is your favorite pumpkin spice food or drink? Is there another flavor that screams "Fall Season" to you?

MOTIVATION
Now you are ready to change!

Step 1: Fix Your Self Talk

Learn more in this episode about how to
  • acknowledge your emotions
  • look for the origin
  • change your self-talk
  • support yourself
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