Still have leftover Halloween candy hanging around?
My top tip—if you know you’ll overindulge—is to just get rid of it.
But if that’s not an option (or your kids’ candy is still hanging around), try one of the Mini Pumpkin Pie Snacks I shared last week or distract your cravings with this Pumpkin-Themed Movement Snack!
When you’re craving something sweet but not physiologically hungry, moving your body can be one of the best ways to reset your brain and prevent giving in to cravings.
What You’ll Need
You can use:
–A carved or uncarved pumpkin, or
–A 5–15 lb medicine ball
If you’ve already composted your pumpkin or turned it into the snack recipe from last week, grab a medicine ball instead.
Tip: The heavier the load, the more challenging these movements will be. To keep them safe, maintain good core bracing and postural control throughout.
Be sure to follow along with the video for exercise instructions and cues!
Why “Movement Snacks” Matter
A movement snack isn’t just for curbing cravings—it’s something you can do anytime you’ve been sitting too long.
Even if you work out 3–6 times a week, being sedentary for long stretches outside your workouts can still increase your risk for:
–Tight hips, back, and shoulders
–Reduced insulin sensitivity
–Slower metabolism
–Increased cardiovascular and metabolic disease risk
–Short bouts of movement throughout your day can make a big difference!
Pumpkin-Themed Movement Snack
Choose your challenge level below performing 1-3 sets
Level 1
🟠 Hip–Hip–Corner–Slow
| 1.Take a wide athletic stance, brace your core, and set your shoulders down and back. |
| 2. Holding the pumpkin close to your body, tap it to one hip, then the opposite hip, then “chop” it up diagonally across your body toward the opposite shoulder. |
| 3.Return to the hip and repeat—alternating shoulders each time. Perform 10 reps |
🟠 Lateral Step and Stabilize
| 1. Keeping the pumpkin close, swing it laterally across your body as you step to the side. |
| 2. Try to balance briefly on your outside leg (1–2 seconds). |
| 3. The movement should look a bit like you’re skating! |
| 4. If balance is a challenge, tap your inside toe down lightly for support. Perform 10 reps |
🟠 Broomstick Shoulder Mobility (Dislocates)
| 1. With a wide grip on a dowel or broomstick, brace your core and keep your arms straight. |
| 2. Lift the dowel overhead and back until you feel a gentle stretch (no pain). |
| 3. Perform 10 reps. |
| 4. If you can comfortably sweep the dowel all the way to your hips and back overhead, perform 5–10 full dislocates. |
Level 2
🟠 Hip–Hip–Corner (Power Version)
| 1. Take a wide stance, brace your core, and set your shoulders. |
| 2. Tap the pumpkin to one hip, then the other, then powerfully chop it across your body to the opposite shoulder—like you’re doing a lateral medicine ball toss. |
| 3. Re-brace your core and repeat, alternating sides. |
| 4. Perform 10 total reps. |
🟠 Lateral Hop and Stabilize
| 1. Holding the pumpkin close, swing it laterally across your body as you hop from side to side. |
| 2. Land softly and balance on your outside leg for 1–2 seconds before switching sides. |
| 3. The bigger your jump, the more challenging it gets—but always stay in control. |
| 4. Perform 10 total reps. |
🟠 Broomstick Dislocates (Advanced)
| 1. With arms straight and a wide grip, lift the dowel overhead and back until you feel a gentle stretch. |
| 2. If your range allows, sweep the dowel all the way to your hips and return to start in one smooth motion. |
| 3. Perform 10 full dislocates. |
| Option: Use a resistance band instead of a broomstick if you need more shoulder mobility assistance. |
Wrap-Up
Whether you’re trying to distract yourself from leftover Halloween candy or just shake off a long day of sitting, this Pumpkin Movement Snack is a fun, festive way to sneak in strength, stability, and mobility.