☕ Pumpkin spice season hits… and suddenly sugar, stress, and skipped routines take over.

🗯 You tell yourself you’ll “get serious in January.”

🎃 The holidays sneak up, and your routines fall apart.

😳 You feel guilty, stuck, and frustrated by November.

👻 This ghost says: not this year.

The Drop a Pumpkin Bootcamp is your mindful fall reset.

Over 31 days, you’ll:

🍂 Build habits you’ll actually stick to

🔥 Daily accountability = no ghosting your goals

🌟 Confidence + energy before holiday chaos

👭 Community support → cheerleaders, not critics

☕ Enjoy fall traditions without the sugar crash

🧡 Proof you don’t need perfection to make progress

What You Get:

📝 4 Weekly Lessons + Journal Prompts → no more autopilot. You’ll know exactly what to focus on each week.

📆 Daily Accountability Emails → because motivation fades — these nudges keep you moving.

🎃 Printable Pumpkin Logbook → see your pumpkin patch of wins growing.

🥳 Private FB Group with Daily Check-ins → accountability is easier when you’re not alone.

👀 Surprise Lives + 🍁 Fall Recipes → enjoy the season without the sugar crash.

🎉 Prizes + Medals 🎖️ → because building habits deserves rewards.

The 🎃 HABITS

All tied to 31:

• 💧 62 oz water daily (31 × 2)

• 💪  31 minutes movement daily 

• 🙏 1 daily gratitude (31 by Halloween)

• 🥗 Plan 3 meals

• 🏃‍♀️ complete 1 Pumpkin 5K each week

🎉 The Prizes

• 🎖️ Weekly medal drawings for Pumpkin 5K finishers
• ☕ Surprise “Less Sugar, More Spice” mugs + goodies for group posters
• 🏆 Grand prize for the fullest pumpkin patch logbook

Why Drop A Pumpkin?

✅ Real Results: See noticeable changes without drastic diets.

✅ Flexibility: Fit it into your busy life without stress.

✅ Community Support: Be part of a group that cheers you on.

✅ Expert Guidance: Get tips and tricks from the pros.

✅ Fun and Engaging: Enjoy the journey with mini-challenges and prizes!

You get to choose the size of your 'pumpkin drop'—no pressure to hit a magic number here. That's just not our style. We're all about mindful eating and self-care, helping you blossom into your best self.

Ready to reveal the new you?

Meet Your Coach 🎃

I’m Dr. Stacy Heimburger, the creator of Drop a Pumpkin and the founder of SugarFreeMD.

But I need you to know something — I haven’t always had this figured out.

There was a time I was just tired. Not only from carrying extra weight, but from carrying the shame that came with it. I felt like I was failing everywhere:
😔 like a bad mom because I didn’t have the energy to play,
😔 like a bad wife because I was irritable and checked out,
😔 like a bad friend because I kept saying no to things.

It wasn’t just the weight. It was all the heavy feelings that came with it. And honestly? I was ready to give up on my weight loss dream.

What changed everything was learning that I could actually be in control of my thoughts. Instead of letting my brain tell me “this is too hard” or “why even bother?” … I started asking better questions:
💡 What if this could be easy?
💡 What if I actually can do this?

That shift opened the door to new habits — habits I could actually stick to. The weight came off (over 80 pounds!) and stayed off. But more importantly, I got my energy, my confidence, and my joy back.

Now, as a board-certified physician in Internal Medicine and Lifestyle Medicine, and a certified life + advanced weight loss coach, I’ve helped countless women break free from the same cycle. Women who thought something was “wrong” with them. Women who were tired of starting over. Women who wanted a way to finally feel in control without giving up their whole life.

That’s why I created the Drop a Pumpkin Bootcamp. Because October doesn’t have to be the month where everything unravels. It can be the month you prove to yourself that you can stay consistent, have fun doing it, and walk into the holidays feeling proud.

👉 If you’re ready to ask yourself “What if this could be easy?” — let’s Drop a Pumpkin together. 🎃