Can you believe it’s already Thursday and therefore the second to last day of #upandautumn already?! Pat & I have had so much fun connecting with all of you this week, and seriously can’t thank you enough for your positive vibes, electric energy, and amazing participation in our five day free challenge.

Today’s theme is CANDY CORN!

Find your workout of the day movements below in these two YouTube videos 



For today’s WOD, repeat “CANDY CORN” movements listed 1-2 times through. Those #nemesisburpees are KILLER, so go as slow as needed! You can also do this as a 10 minute AMRAP {as many reps as possible}, repeating twice.

Don’t forget to check out the CANDY CORN recipes of the day! These were so much fun to create and shoot, and they’re adorable for adults and kiddos alike!


Candy Corn Smoothie


Orange layer: 4 baby carrots, 4 frozen mango chunks, 2 frozen peaches, 1 frozen chunk of banana, splash of OJ and splash of Elderberry Sealand Birk

Yellow layer: 6 frozen pineapple chunks, 1/2 frozen banana, splash pineapple juice, splash of Elderberry Sealand Birk, splash of unsweetened coconut milk, 1/4 teaspoon Turmeric

White layer: splash of coconut milk, 1/2 frozen banana, 1/2 teaspoon vanilla extract, 1 tablespoon shredded, unsweetened coconut, splash of Elderberry Sealand Birk


Candy Corn Snack


  • 1 string cheese
  • 1 slice cantalope
  • 1 slice pineapple


  1. Slice to mimic a candy corn and serve! offers health, fitness and nutritional information and is for educational purposes only. It is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment of health conditions.  Please consult your physician or other healthcare professional before beginning or changing any fitness program to make sure that it is appropriate for your needs; especially if you have a history of any of the following:


  •  High blood pressure (you or your family)

  •  Heart disease (you or your family)

  • Chest pain when exercising

  • Chest pain in the past month when not engaged in physical activity

  • Smoking

  • Have high cholesterol

  • Obesity

  • Currently pregnant

  • Bone or joint problem that could be made worse by a change in physical activity


If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Stop exercising immediately if you experience faintness, dizziness, pain or shortness of breath at any time.  Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. Current health and fitness research may exist that could impact the educational information provided on this site, and advice found here may not be based on the most recent findings or developments.  Therefore, The use of any information provided on this site is solely at your own risk.

The advice given on is in no way intended to be a substitute for professional medical advice. Discontinue any exercise that causes you pain, severe discomfort, nausea, dizziness, or shortness of breath and consult a medical expert. Start slowly and at the level that is appropriate for you. Not all exercise plans are suitable for everyone.

The articles shared here are based on opinion only, and it is up to your discretion to do your own research about products, services, recipes, allergies associated with recipes, or goods advertised on is not associated with or afflicted with any companies featured on this site. This blog is not run by a professional researcher, dietitian, or physician. These opinions are based upon personal experiences only or by personal research. Do not solely rely on the information presented. Always read labels, warnings, and directions before using or consuming a product, recipe, or workout. For additional information about a product featured, please contact the manufacturer directly.

Content on this site is for reference purposes and is not intended to substitute for advice given by a physician, pharmacist, or other licensed health-care professional. You should not use this information as self-diagnosis or for treating a health problem or disease.

Contact your health-care provider immediately if you suspect that you have a medical problem. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease or health condition. assumes no liability for inaccuracies or misstatements about products, services, or injuries/death/health issues that may arise from any featured workouts or recipes.

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