There’s no better way to celebrate a holiday (and fall!) than by completing a workout and making some delicious Pumpkin Oat Cookies.
I am so excited that you are here and ready to get after it!
Columbus Day Workout Routine
Warmup:
0.5 mile jog/run
Arm Circles 2×10 each way
Glute Bridges 2×20
Hollow Hold 2 x 30 seconds
This is another Compounding Ladder Workout: 10 reps for exercise #1, then 10 reps of exercise #2 + exercise #1, then 10 reps of exercise #3, #2, #1, etc… all the way to the last exercise where you will do 10 reps of exercise 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That means 100 total Air Squats. Whew! Remember that you can modify any exercise to meet your fitness level.
1. Air Squats
2. Push ups
3. Plank Shoulder Taps (10/side)
4. Alternating Reverse Lunge (10/leg)
5. DB Single Arm Snatch (10/arm)
6. Butterfly Sit-Ups
7. Plyo Skater Jumps (10/leg)
8. Assisted Dips (from box, chair, etc)
9. Bicycle Crunch (10/side)
10. 30m Shuttle Run
Finish with 1 mile jog/run
Pumpkin Oat Cookies
Fall: The most wonderful time of the year!
These Pumpkin Oat Cookies are easy to make and a simple dessert or even a perfect breakfast or MYO Pre/Post workout option.
I had to share this recipe that a Fit & Fuel member posted in our FB Group (thanks Lynn!). This recipe only uses 3 ingredients … oats, pumpkin puree, and a form of sweetener. You can modify this recipe according to your preferences, too. I used Pure Maple Syrup as my sweetener (less than the recipe prescribes) and I of course added dark chocolate chips. I also added in sea salt and pumpkin pie spice. When I make these again, I may mix in some raisins or chopped nuts.
I had 4 of these cookies with 2 pieces of bacon before I embarked on my Columbus Day weekend mountain hiking adventures. I am not a morning person anymore so a 4 am wake-up call to meet a friend was rough for me. Anyone else relate? I never have an appetite that early, so about 45 minutes before we arrived at the trailhead, I was able to have the cookies. They were convenient to bring in the car, easy to eat, and sit really well for my hike which covered over 9 miles and two fourteeners (two mountains over 14,000′ feet in elevation). These are hands down a perfect breakfast, pre or post workout option, or a healthy dessert option.
As always, I love to hear from you! Let me know how your workout went and what you think about the Pumpkin Oat Cookies! And, let me know any recipe changes you make and how you use these cookies to fuel your dreams.
Coach Abby
Registered Dietitian Nutrition Coach & Personal Trainer
