PSL: What does that mean for your workout?

PSL has become the highlight of autumn. It has even arrived at our local fast food chains earlier than years past. However, we wanted to know the nutritional value of pumpkin spice lattes and how you can still enjoy a seasonal beverage without costing your Girl Fight Fitness lifestyle plan.

While Starbucks and Dunkin’ have the standard pumpkin spice latte and pumpkin swirl latte (respectively), McDonalds is making its differentiating plunge into the 2019 pumpkin spice season by adding caramel as its standard fall beverage. We will break down the nutritional value of each of these medium-sized hot fall beverages:

Beverage	Cals	Fat	Carbs	Sodium	Sugar
Starbucks PSL (2%Milk)	380	14g	52g	240mg	50g
Dunkin’ Pumpkin Swirl Latte	340	9g	53g	210mg	52g
McDonalds Caramel PSL	290	7g	41g	190mg	40g

Keep in mind, Girl Fighters, these nutritional facts are based on a 2000 Calorie daily diet. This is the standard caloric capacity to maintain weight. Therefore, if your fitness goal is to lose weight, some of these beverages may negatively affect your goal depending on other daily meal choices. We are not saying to not participate in the fall indulgences, but we want you to be mindful of how drinks can impact fitness progress.

For example, if you are looking to eat only 1500 calories a day to lose one pound each week*, one fall drink ranges from 20%-25% of your diet for one day. You may say, “Well it doesn’t sound that bad because I’ll be working out later”. While that may be true, still consider that one PSL is generally equivalent to one Girl Fight Fitness class.

So, what can we do to still enjoy the pumpkin spice season and still hit our fitness goals!? Well if you’re a coffee lover, a Pumpkin Spice Coffee may just do the trick for your taste buds and cozy autumn spirit.

A medium size coffee at any of these three aforementioned chains range from 4-5 Calories, 0g Fat, 0g Carbs, 10mg Sodium, and 0g Sugar (unless you add cream and sugar to your order). So, by getting a regular coffee and adding the pumpkin spices to it, you can still participate in the craze with less impact to your fitness goals**.

*Varies per person

**This information is based on nutritional facts obtained from chain websites as of 9/6/2019 and may change at any time. Please use the customizable nutrition facts on each site depending on where you obtain your coffee from to find the nutritional value for your chosen drink and additions like cream, sugar and pumpkin spices. This post is merely a demonstration of how pumpkin spice can be a part of your lifestyle while still achieving personal fitness goals.

10-Minute Workout When on a Time Crunch

Are you having a busy day and can’t make it to the gym? It’s okay! Girl Fight Fitness has you covered with a 10-minute workout (no equipment needed) that will keep you feeling good and on track with your overall fitness plan! Be sure to do each exercise for 60 seconds with a 20 second rest period in between each, unless otherwise noted.

Strength

·         Push-Up

o   Target Areas: Chest, Back, Arms

o   Instructions:

§  Assume plank position.

§  Hands must be directly under your shoulders.

§  Make sure your pelvis is tucked and your neck is neutral.

§  Lower yourself down, keeping your back flat until your chest nearly touches the ground.

§  Push yourself back up.

§  Repeat until the 60 seconds is up.

·         Modified Plank Jacks

o   Target Areas: Chest, Back, Abs, Arms, Shoulders

o   Instructions:

§  Assume plank position.

§  Hands must be directly under your shoulders.

§  Keep your feet together with a flat back.

§  Keep your abs engaged

§  Step out with your right foot and then bring it back in.

§  Step out with your left foot and then bring it back in.

§  Repeat until the 60 seconds is up.

·         Lunges

o   Target Areas: Glutes, Quads

o   Instructions:

§  With a straight upper body, shoulders down and back, abs engaged:

·         Step forward with your right leg, lowering at the hip with your knee right above your ankle, thigh parallel until it's at 90 degrees (make sure your knee is not in front of your ankle as this will cause pain and possibly injury).

·         Repeat, alternating between your left and right leg for the remaining 60 seconds.

·         Plyometric Squat

o   Target Areas: Glutes, Quads, Hamstrings, Core

o   Instructions:

§  Stand straight, feet shoulder width apart, abs engaged.

§  Squat with knees bent at a 90-degree angle, thighs parallel (again, make sure your knee is above your ankle and not in front of your ankle as this will cause pain and/or injury)

§  Jump straight up into the air, using your legs to push up forcefully.

§  Land back down into squat position.

§  Repeat for the remaining 60 seconds.

·         Mountain Climbers

o   Target Areas: Abs, Arms, shoulders, Quads

o   Instructions:

§  Assume plank position.

§  Hands must be directly under your shoulders.

§  Keep your feet together with a flat back.

§  Keep your abs engaged.

§  Pull your right knee into your chest.

§  Place back on the ground.

§  Repeat, alternating between your left and right leg for the remaining 60 seconds.

·         Scissor Crunches

o   Target Areas: Abs

o   Instructions:

§  Lie down on your back (make sure there is no space under the small of your back).

§  Keep your arms palm face down by your sides.

§  Lift both legs up, keeping your abs engaged and the length of your back to the floor.

§  Lower your right leg down until it is just above the ground, keeping the left leg up in the air.

§  Lower your left leg down as you bring the right leg back up in the air.

§  Repeat, alternating between your left and right leg for the remaining 60 seconds.

Cardio

·         Jumping Jacks (45 seconds, 15 second rest)

o    Target Areas: Legs, Shoulders, Hips, Abs

o   Instructions:

§  Stand straight with a neutral spine and your arms at your sides.

§  Bend at the knee and jump out to a shoulder-width distance.

§  Bring your arms over your head simultaneously with the jump.

§  Jump back to center.

§  Repeat for the remaining 60 seconds.

·         Stationary Jogging (45 seconds, 15 second rest)

o   Target Areas: Glutes, Quads, Hamstrings, Calves

o   Instructions:

§  Stand straight, feet hips width apart, abs engaged.

§  Start to kick each leg back towards the glutes, remaining in place.

Repeat, alternating your left and right leg for the remaining 60 seconds.