Healthy, Happy Halloween. Frightfully fierce workout circuit and Spooktacular Playlist!

One of the reasons I think so many people struggle with their weight over the holidays is because of an “all or nothing mindset”. They have the best of intentions, but with one piece of candy or a missed workout, throw their goals in the trash can. Halloween marks the beginning of the holiday season, where the average American gains between 5 to 7 pounds from October 31st to New Years. I believe you CAN enjoy the holidays without the weight gain by working to CHANGE the all or nothing mindset and adopting an attitude of balance. Here are my suggestions for celebrating the haunted holiday and still having a freakishly festive and fit time. Practice some of these this Halloween, maybe you’ll adopt a new healthy habit that will carry you through to the New Years feeling amazing 🙂
Caroline’s Healthy and Happy Halloween Tips:
  • Be calorie conscious and don’t mindless munch.
    All the snacking, samples, and festive cocktails can add up! If you go to a Halloween party or are surrounded by bowls of candy constantly it can be tempting to eat without paying attention. The secret to success is watching your calorie intake, which means choosing appropriate portions and remembering that extra bites add up. It takes only an additional 100 calories a day above what you need to lead to an extra 10lb weight gain in a year.  It’s all about balancing calories in with calories out and the truth is many people overestimate the calories they burn and underestimate the calories they consume. Use a service like the dailyplate, my fitness pal, or a food journal to help you 1. know how many calories you should be consuming daily and 2. track your intake so you don’t overeat. Pay attention to what goes into your mouth and be mindful of how much you consume to stay on track towards your goals. 
  • Savor one piece of your favorite candy a day. Decide what time of day you most relish the sweet stuff, and save your special treat for that time. Then sit back and slowly savor the taste sensation. It is so easy to pop a piece of candy into your mouth mindlessly and not get the full enjoyment you would get if you saved it and ate it when you know you will enjoy it the most. Indulge your sweet tooth on occasion, because denying yourself completely could lead to an all-out binge.
  • Out of sight, out of mind. Ask your co-workers to keep their candy jars and bowls inside their desks or stashed in a cabinet in the break room so you won’t be tempted every time you see it. If they want to keep candy on their desks, ask them to use a colored container with a lid so you can’t see inside. Try not to buy tempting treats for your home, when it’s out of sight its out of mind!
  • Take a walking break. When you are tempted to reach for the fun-sized candy bar for a burst of energy, try a walking break instead. Getting away from your desk for a breath of fresh air can invigorate you and help you get over the mid-morning or mid-afternoon slumps that are often mistaken for hunger.
  • Eat Balanced meals and Manage your hunger. Going too long without eating inevitably causes you to crash and burn and overeat at the next opportunity of food (or dive head first into the candy jar). Plan out your week and prepare meals in advance so you don’t get stuck empty handed with the vending machine as your only option. Always make time for breakfast before you go to work and keep a few healthy snacks handy in your car, gym bag, or purse. Your preplanned meals with keep you feeling satisfied and make you less likely to raid the candy bowl.
  • Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.  Walking, hiking and cycling are all awesome in the fall. Remember, it doesn’t have to seem like exercise to be a great workout, get outside and enjoy the fresh fall weather!
  • Fit Fitness in and work out before you go out. Many studies show we are more likely to eat less after a workout! When we work out, we feel good and accomplished. We also feel the need to eat healthier! Plan ahead and make time to fit in a workout before your holiday parties or events. It doesn’t have to be a whole hour, even 20 minutes will go a long way in helping you feel fit, confident, and healthy for a night out.
  • Keep your goals firmly planted in your mind. Strive for progress, not perfection. Put up little sticky notes reminding you of your goals (run a 5K, be down 5 pounds by Christmas, or maybe even just be more of a mindful eater over the holidays) whatever they may be. ALWAYS remind yourself, and keep that GOAL planted in your mind.
  • Have more fun with your workouts. People who exercise out of enjoyment last 25% longer than those who sweat because they feel obligated to do it. This Halloween, celebrate the season of spook with my “Frightfully Fierce Circuit” below, it will make you laugh and sweat at the same time 🙂

Frightfully Fierce Workout: Caroline’s Crafty Halloween Circuit! 

Get ready for my fun and festive HALLOWEEN Circuit. This 10 minute routine doesn’t require any equipment and uses total body exercises for an effective and efficient workout. It’s perfect for the gym, traveling, or at home training. For best body results, aim to train your core at least 2-3 times per week and follow a clean, healthy diet.

Caroline’s Crafty Core Circuit Includes the following “evil Halloween drills”:

  • “Witches Hat”
  • “Scardey Cats”
  • “Creepy Crawlers”
  • “Graveyard Glutes”
  • “Be-witched Twist”
  • “Spider Plank”

Complete the routine once, twice, or three times through for a quick and challenging core training session. Or combine the exercises with Caroline’s “Trick OR Treat “Time Saving Cardio Routine for a complete cardio and core workout!

Caroline’s “Trick Or Treat” Time Saving Cardio Routine

  • 3-5 Minute Warm-up Walk
  • 90 Second Sprint
  • 60 Second Jog
  • 60 Second Sprint
  • Repeat 5 Times Through!
  • Rock Out With a Festive Playlist. There’s nothing like a few Halloween-tastic tunes to get you moving. Not only does a little of Michael Jackson’s “Thriller” set the tone for the day, you also might be inspired to get up to burn some calories. My “Very Superstitious” Halloween Playlist will get you up and killin your workouts 😉


When you make healthy choices your baseline you CAN enjoy treats in moderation without destroying your hard-earned fitness goals. It doesn’t have to be all or nothing. Try out some of the suggestions above this Halloween and let me know if they help you celebrate AND feel good November 1st. Here’s to the start of a holiday season thats fit and fabulous.

Cheers to your health!

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One Reply to “Healthy, Happy Halloween. Frightfully fierce workout circuit and Spooktacular Playlist!”

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