Home Workout No Weights Pumpkin Lunge

Pumpkin Spice Your Workout! 10 Minute Home Workout with No Weights

Have you ever thought of getting a workout Pump with Pumpkins? Probably not, but why not give it a go? Fall is here and pumpkins are popping up everywhere: on porches, in TV shows, and even (or especially) in lattes! As we’ve shared before, while home equipment is great, you can also get a little creative for a great 10-minute home workout with no weights needed, just whatever you have! This time of year, that means pumpkins! So let’s not waste time, just pick one up and let’s go:

Pumpkin Pump: Fall Home Workout with No Weights

The featured athlete in these demonstration videos is our client and champion of life, Johanna Gorton! If you feel so moved, check out and support her fundraising for First Descents, a non-profit that provides free outdoor adventures for young adults impacted by cancer and other serious health conditions with life-changing outdoor adventures.

1. Pumpkin Goblet Squat: Ah, the classic, Goblet Squats are a staple home exercise for many good reasons! They force you to keep your core active and keep your chest up, helping you to practice good posture. All the while, they get your legs moving and help you clear up the tightness and weakness that comes as a result of prolonged periods of sitting. If Squats are King, then this Pumpkin Goblet Squat is surely the Pumpking… Perform 20 reps, then immediately move on to #2.

2. Reverse Lunge into Pumpkin Woodchopper: The rotational aspect of our core is often not given nearly the attention it deserves, and these next two exercises address just that! By stepping back into the reverse lunge, we get an added benefit for stability on the front leg and stretching on the back leg, while developing the core through rotation as we bring the pumpkin overhead. Perform 10 reps each side, either all in a row on one side – as shown – or by alternating. Then proceed to #3 immediately.

3. Lateral Lunge into Pumpkin Woodchopper: Building on the core rotation in #2, here we add a lateral element to the lunging motion as well. This helps you develop stability and resilience in the glutes and quads, as well as in the ankle, knee, and hip joints as you challenge yourself in a plane of motion not often focused on. Perform 10 reps each side, all in a row as shown, then proceed back to #1, or rest if you are finished with the circuit!

Perform this circuit of exercises 3-4 times with minimal rest between sets, or resting as needed (Save the pumpkin smashing/med ball slamming for after Halloween).

This home workout with no weights guide was developed by Coach Will H. Hansen and has been published here by the author.

Want a coach to come to you and help you get the most out of what you have wherever is most convenient for you? Call us at (844) 704-9477 for a complimentary workout!

Healthy Fall Recipe Header

A Panoply of Pumpkin for Your Healthy Fall Recipe Collection

Charlie Brown understood the power of the Great Pumpkin, and now you can add that power to your own culinary collection with this healthy fall recipe! Having go-to recipes is key for staying healthy through the winter. Give this recipe a try and let us know how you like it (or share it with friends)!

Ingredients for this Healthy Fall Recipe:

Healthy Fall Recipe Pumpkin Vertical

Remember, cooking can be a great time to express creativity and develop new and improved solutions! For example, the Autumnal Harvest Soup makes a great base for the pasta sauce, and has low sugar levels, though I’d prefer no added sugar. By mixing in a can of organic pumpkin (my preferred ingredient list with just one item – pumpkin), not only do we thicken the soup to make it more of a pasta-sauce consistency, but we also reduce the sugar concentration even more!

Total Prep Time: < 30 minutes

Quantities Listed Serves 4-8 (save the leftovers for meal preparation to save money on lunch for the next day or two!)

Ingredient List (Sourced from Trader Joe’s)

– 1lb Organic Grass-Fed Beef

– 2 medium bags of Organic Broccoli

– 1 bag of Pumpkin-Shaped Fall Zucchette Pasta (made with Butternut Squash)

– 1 can of Organic Pumpkin

– 1 jar of Autumnal Harvest Soup

– 1 tbsp Avocado Oil (for Broccoli sautée)

– 1 tsp of Himalayan Salt

– 2 tsp of Italian Seasoning

Cooking Instructions for this Healthy Fall Recipe:

  • Add Beef to a skillet and bring to medium-high heat, breaking into quarters and flipping frequently
  • Cook Beef evenly, to preferred level of done-ness *(consuming uncooked or undercooked meat may increase your risk of foodborne illness)
  • Bring water to boil, then add pumpkin pasta to the pot, stirring frequently (cooking time 7-10 minutes)
  • Add avocado oil, broccoli, and a splash of water to a large saucepan
  • Sautée broccoli for 3-6 minutes, according to taste, stirring frequently
  • Add harvest soup and can of pumpkin to a saucepan. Stir thoroughly and warm at medium heat for 2-3 minutes
  • Serve, adding the harvest pumpkin sauce atop the pasta, and enjoy! Bon Appétit

This healthy fall recipe was developed by Coach Will H. Hansen and has been published here by the author. Want to save time rushing back from the gym in time to prepare dinner? Try out exercising at home with a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!

Top Fitness Research Articles

Top 5 Fitness Research Articles of the Week – Late September

*New Study Changes Everything* or *Shocking New Results You Won’t Believe* are some of the headlines you might see in mainstream fitness research coverage. Unfortunately, the article itself may be more headline creativity than substance, so how do you know what to trust?! We’re here sharing the top recent fitness research articles for you to cut through to the good work being done around the world to make people healthier.

Top Fitness Research Articles:

1. Personalized Health and Fitness: Fitness products and services built to serve your specific needs, nutrition and medical care built for your individual genetics; these are all hot topics and big trends today! Check out this article for how the science stacks up with the business and tech advances. 

2. Exercise Like Your Life Depends on It! Newly published research supports that our heart evolved as a result of regular aerobic physical activity, and needs it as a condition of staying healthy.

3. Exercise to Slow Alzheimers: A newly published study supports that within people at risk for dementia, regular exercise may delay deterioration of brain tissue and the onset of Alzheimers.

4. Seeing Green, Feeling Fit: A newly published study on those age 45 – 69 supported that people who live in neighborhoods with more green spaces are less likely to develop metabolic syndrome.

5. Weight of the World: Obesity and the associated Non-Alcoholic Fatty Liver Disease is now the number one contributor to liver disease in Europe. Obesity now impacts 1 in 4 people in Europe.

Want to learn how to turn information into action, and action into results? We’ll schedule you a complimentary workout where we come to you at your convenience! Call (844) 704-9477 or click here to reserve a time that works for you!

Healthy Pumpkin Spice Recipe

Fall in Love with this Healthy Pumpkin Spice Recipe

Fall is officially upon us! That means football season, falling leaves with magnificent foliage, and… (drumroll please) Pumpkin Spice in just about everything. Eating healthy and having go-to recipes is key for keeping off those winter pounds. If you’re looking to get in the Fall spirit without loading up on calories from pumpkin spice cookies or lattes, try this healthy pumpkin spice recipe you can make at home with minimal time and effort! 

Ingredients for this Healthy Pumpkin Spice Recipe:

Healthy Pumpkin Spice Recipe PlateWhile these ingredients shown are from Trader Joe’s, eating local food straight from the farmer’s market is the way to go! If you never have time to get out to the farmer’s market, check out our Boston partner Market 2Day who will pick up your food for you and drop it off at home or at a convenient community pickup location!

Total Prep Time: < 30 minutes

Quantities Listed Serves 4-8 (depending on appetite… and the leftovers are great for meal prep!)

Ingredient List:

– 1.25lb Chicken Breast

– 1 large bag of Kale

– 1 box of Whole Wheat Couscous

– 1 can of Organic Pumpkin

– 1 tbsp Avocado Oil (for Kale sautée)

– 1 tsp of Himalayan Salt

– 3 tbsp Pumpkin Spice Seasoning

(Cinnamon, Ginger, Lemon Peel, Nutmeg, Cloves, Cardamom)

– 3 tbsp Ground Cinnamon

Cooking Instructions for this Healthy Pumpkin Spice Recipe:

  • Add Chicken, Organic Pumpkin Puree, Cinnamon and Salt to a saucepan and bring to medium-high heat, stirring frequenly
  • Cook Chicken all the way through evenly, checking to be sure there is no pink center (7-15 minutes, varying by thickness)
  • Bring water to boil, then add couscous and pumpkin spice seasoning to the pot, stirring frequently (couscous will cook rapidly)
  • Add avocado oil, kale, and a splash of water to a large saucepan
  • Sautée Kale for 2-5 minutes, according to taste
  • Serve, drizzling the pumpkin sauce now surrounding the chicken over the couscous, and enjoy! Bon Appétit

This healthy pumpkin spice recipe was developed by Coach Will H. Hansen and has been published here by the author. Want to save time rushing back from the gym in time to prepare dinner? Try out exercising at home with a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!

10 Minute Home Workout

10 Minute Home Workout to Bring the Heat this Fall

You know the feeling: 6 am on a cold October morning, every single cell in your body is telling you to crawl back under the covers but you know you should go workout. How do you make this process less painful? Start small and start right at home! In the time it takes you to brew your coffee and prepare breakfast, you can do a great 10 minute home workout that will get you warmed up and ready to have a successful day! Here’s one of our favorite “roll-out of bed and get moving” workouts for the fall:

10 Minute Home Workout:

1. Just Get Moving! (2 Minutes) Keep it simple and just get moving; you can do jumping jacks, squats, mountain climbers, stair-stepping, or dynamic stretching. You want to build momentum here before your even awake enough to realize you’re working out. Just 2 minutes of your favorite movement, or a mix of a few, will do.

2. Core and Mobility (3 minutes) Pick 3-4 exercises you enjoy for core and mobility and perform them twice through in circuit fashion. For example:

3. Strength Circuit (4 minutes) Again pick 3-4 exercises, this time focused on strength through the upper body (pulling and pushing) and lower body. Perform the circuit twice, doing 10-15 reps of each exercise. For example:

4. HIIT Finisher (1 Minute) Pick one exercise, and perform it for 10 seconds as hard as you can, then rest for 10 seconds. Repeat this process three times for 1-minute total. Using an interval timer app or clock is recommended. For example, choose one of:

  • Mountain Climbers
  • Stair Switch Hops
  • Squat Jumps
  • Ab Bicycles

This article was written by Coach Will H. Hansen and published here by the author.

We hope you found this 10 minute home workout useful and inspiring! Want a coach to come to you and help you get the most out of the time and space you have at home? Call us at (844) 704-9477 for a complimentary workout!

Top Health Science Articles - Golden Home Fitness

Top 5 Health Science Articles of the Week – Mid September

Fall is just around the corner, but we won’t Fall off the wagon with our keeping up on the latest top health science articles and research! Without further ado, here are our top five recent health science articles we think you’ll gain value from:

Top Health Science Articles:

1. Home-Based Exercise for Parkinson’s Disease: In a study of over 100 people for six months, researchers in the Netherlands found that 30-45 minutes of at-home exercise improved motor control in those with Parkinson’s disease. These improvements were comparable to conventional medication!

2. Best Methods of Fasting or Dieting: Many benefits have been seen for various fasting methods, as well as calorie limiting diets. But where to start and how do each really compare to the others? Dr. Rhonda Patrick breaks it all down in this interview with fasting expert Dr. Valter Longo.

3. How Do Fat Cells Accumulate? Researchers at UT Southwestern have discovered a new pathway for how fat cells are regulated in mammals. This creates new opportunities for fighting diseases linked to overweight and obesity! 

4. Play Like a Woman! A new study published in Frontiers of Endocrinology shows how having “sport-related hobbies” among postmenopausal women can improve blood-lipid profile, a marker for cardiovascular disease risk.

5. Brains and Braun: Additional research supporting the link between physical fitness and cognitive ability was recently published by the European College of Neuropsychopharmacology, emphasizing the opportunity for improving memory, problem solving, and more!

Want to learn how to turn information into action, and action into results? We’ll schedule you a complimentary workout where we come to you at your convenience! Call (844) 704-9477 or click here to reserve a time that works for you!