Three Things I Swear By – September Edition
Welcome to the DAOFitLife wellness series that delivers one diet hack, one fitness trick, and one life upgrade you can actually stick with. These tips are served Dr. Seuss-style — because why not have fun while building better habits?
Three Things I Swear By This Week: Pumpkin Hacks, ChatGPT Workouts (Designed by Me), and Bags that Actually Carry Everything
September is when pumpkin spice takes over the world. But you don’t have to give into every sugary marketing trap to enjoy the season. Here are three things I swear by this week — one diet hack, one fitness strategy, and one life upgrade — that will make fall feel both festive and functional.
🎃 Thing 1: Enjoy Pumpkin, Responsibly
Why I’m obsessed:
Pumpkin is everywhere this month. Instead of just defaulting to the Starbucks pumpkin cream cold brew (which can pack almost your entire day’s sugar in one drink), I’ve leaned into pumpkin the DAOFitLife way. Think nutrient-dense, cozy, and actually supportive of your goals.
How to do it / The flow:
- Pumpkin soup — warm, filling, and packed with vitamins.
- Pumpkin protein bars — great for portable fuel.
- Pumpkin candles — seasonal mood without the calories.
Skip the sugar traps unless it’s your “20” (the treat you deliberately save for).
Pro Tip:
I made a roundup of my favorite pumpkin options here: DAOFitLife Hotlist: Pumpkin Spice Craze
💪 Thing 2: The One-Click Workout (ChatGPT + 4321 Method)
Why it works:
I’ve blended ChatGPT prompts with my own 4321 Formula to design a plug-and-play workout template that’s as simple as typing a command — but tailored to real life.
The Formula:
- 4 cardio days
- 3 strength training days (minimum)
- 2 optional conditioning sessions (cardio, HIIT, circuits)
- 1 recovery/focus session (yoga, Pilates, stretching)
How to do it / The flow:
You can run this as a 3-day split or expand to 5 days depending on your schedule. Think of it like writing a ChatGPT prompt: you get the structure, then customize the details to your energy and goals.
Pro Tip:
Check out the detailed workout template here: The One-Click Workout Blog
Here is a sample from my actual workout routine this week.
💪 Option 1: Circuit Format
Each workout = 3 circuits (upper + lower + core) + 1-minute finisher
Workout 1 – Chest + Triceps
- Circuit 1: Barbell Chest Press, Bulgarian Split Squat, Bicycle Crunches → Finisher: Fast Push-Ups
- Circuit 2: Push-Ups (negative), Side Squat, Plank Rows → Finisher: Mountain Climbers
- Circuit 3: Tricep Dips, Single-Leg RDL, Stability Ball Sit-Ups → Finisher: Burpees
Workout 2 – Back + Biceps
- Circuit 1: Standing Dumbbell Row, Back Lunges, Plank Moguls → Finisher: Mountain Climbers
- Circuit 2: Dumbbell Pullover, Kettlebell Swings, Military Crawl → Finisher: Skaters
- Circuit 3: Bicep Curls, Fire Hydrants, Spiderman Push-Ups → Finisher: Plank Jacks
Workout 3 – Shoulders + Core
- Circuit 1: Overhead Shoulder Press, Bulgarian Split Squat, Plank Saw → Finisher: Jump Rope
- Circuit 2: Lateral Raise, Side Squat, Side Plank + Leg Raise → Finisher: High Knees
- Circuit 3: Upright Row, Single-Leg RDL, Turkish Get-Up → Finisher: Bear Kick-Throughs
Workout 4 – Quads + Hamstrings
- Circuit 1: Bulgarian Split Squat, Incline Chest Press, Plank Rows + Tricep Extension → Finisher: Fast Push-Ups
- Circuit 2: Back Lunges, Push-Ups on Stability Ball, Bear Crawl → Finisher: Skaters
- Circuit 3: Kettlebell Swings, Tricep Kickbacks, Bicycle Crunches → Finisher: Suicides
Workout 5 – Glutes + Core
- Circuit 1: Hip Thrusts / Glute Bridges, Push-Ups on Medicine Ball, Side Plank + Reach-Through → Finisher: Burpees
- Circuit 2: Frog Pumps, W Curls, Plank Leg Raises → Finisher: Plank Up-Downs
- Circuit 3: Fire Hydrants, Tricep Push-Ups (Chaturanga), Stability Ball Sit-Ups → Finisher: Jump Rope
🔥 Option 2: Superset Format (No Jumping)
Each workout = 3–4 supersets (upper + lower) + core add-ons
Workout 1 – Chest + Triceps
- Superset 1: Barbell Chest Press + Bulgarian Split Squat
- Superset 2: Incline Dumbbell Press + Side Squat
- Superset 3: Tricep Dips + Single-Leg RDL
- Core Add-On: Stability Ball Sit-Ups + Plank Rows
Workout 2 – Back + Biceps
- Superset 1: Standing Dumbbell Row + Back Lunges
- Superset 2: Dumbbell Pullover + Fire Hydrants
- Superset 3: Bicep Curls + Kettlebell Deadlift
- Core Add-On: Bicycle Crunches + Plank Moguls (slow)
Workout 3 – Shoulders + Core
- Superset 1: Overhead Press + Bulgarian Split Squat
- Superset 2: Lateral Raise + Side Squat
- Superset 3: Upright Row + Single-Leg RDL
- Core Add-On: Side Plank + Turkish Get-Up
Workout 4 – Quads + Hamstrings
- Superset 1: Bulgarian Split Squat + Incline Chest Press
- Superset 2: Back Lunges + Push-Ups (negative)
- Superset 3: Kettlebell Deadlift + Tricep Kickbacks
- Core Add-On: Bear Crawl + Plank Rows with Extension
Workout 5 – Glutes + Core
- Superset 1: Hip Thrusts / Glute Bridges + Push-Ups (medicine ball)
- Superset 2: Frog Pumps + W Curls
- Superset 3: Fire Hydrants + Tricep Push-Ups (Chaturanga)
- Core Add-On: Stability Ball Sit-Ups + Side Plank Reach-Through
The strength training takes me 20 minutes tops. I am focusing on cardio to cut. If you want help deciding whether to emphasize cardio or weights, check out my video:
👜 Thing 3: Bag Hacks — Gymshark + YETI
Why I’m obsessed:
Your bag sets the tone for your day. If it’s clunky or chaotic, you start your morning behind. If it’s sleek and functional, you move through the day with ease.
How to do it / The flow:
- Gymshark Sleek Backpack in Pebble Grey — slim, structured, commuter-friendly. Perfect for the gym-to-office shuffle.
- YETI Camino Carryall Tote — currently sold out, but a cult classic. Great for road trips, parents on the go, or anyone who’d rather meal-prep and pack snacks than spend $30 at the office café.
Pro Tip:
Use the Gymshark for weekday commutes and the YETI for weekends or longer hauls. Together, they cover every scenario.
✨ Wrap-Up
This week’s hacks are all about balance:
- Pumpkin spice with purpose (and without regret).
- Workouts that build structure (and fit into real life).
- Bags that simplify your day (and elevate your style).
Little shifts, big ripple effects.
📥 Want more DAOFitLife strategies?
- Want more? Bookmark DAOFitLife.com for weekly posts like these.
- Download the free DAOFitLife Jump Start Guide (Password: daofit.life)
- Read my book Business Class Fitness for the ultimate strategy guide to staying strong, sharp, and centered when life takes you 35,000 feet up (or just buries you in email).
