We are in the thick of Fall now, and with it comes a new opportunity to embrace change and growth. Are you welcoming the season, counting the days until Spring, or determined to make the most of the present? Let it be known: the shorter, colder days are the perfect time to focus on our fitness, mindset, and overall well-being!

Our Fall Fitness Challenge is now in swing, with 13 of us pushing forward. This past weekend, we dove into setting protein goals, with many of us using our InBody scans to tailor our intake based on our lean body mass. We also tackled daily fiber, clarifying what 25 grams looks like in a day.

Challenge Field Note.1 Challenger 5.0 is starting the Challenge in a small fishing town in Mexico. Delicious ceviche pictured. She notes Beer is her partner's and she has figured out how to ask for sparkling water in Spanish.

Challenge Field Note.2 Sable's lunch this week: peas, sea bass ,couscous. 23g protein/8 g fiber!

These next six weeks will test us, no doubt, but will also bring great rewards. Keep pushing Challengers!

If you're feeling the weight of the season or the upcoming holidays creeping up on you, don't worry! Here are some simple, impactful tips to help you thrive your way through it.

Get Out There! Rain or Shine☔

Don't let gloomy weather keep you inside. Gear up and hit those forest trails. Once you are in there, it feels magical. The fresh air and movement will clear your mind and restore your body. Plus, you'll feel accomplished for getting out in the elements. Invest in a sturdy umbrella and waterproof boots and learn to love walking in the rain. The hardest part is just getting out into it. You can do it!

Challenge Field Note.3: Nature Challenge #1 Stone Walk

Shift Your Mindset🧠

How you talk to yourself in the morning sets the tone for your day. Catch yourself when you grumble about the weather or the tasks in front. What do you get to do? Rainy day? Perfect for a focused gym session. Busy roads? A great reminder to leave early and enjoy a slower pace. Flip the script! This season, work on cultivating gratitude and preparing for challenges instead of resisting them.

Pro tip: Get up earlier and give yourself extra time for everything to avoid unnecessary stress. There are more people on the roads bustling around. Shopping online or hitting stores at off-peak hours will save you time and sanity. Sign up for your gym training sessions a week in advance and make it a non-negotiable part of your day.

Do Things 🥘

Use rainy and snow days (it is coming!) to focus on small, productive tasks to improve your life. Organize your workout gear, declutter your space, or test a new healthy recipe like a delicious low-carb shepherd's pie featured below. These micro-achievements can give you a mood boost. "I got something done!" You can say.

Stay Flexible with Your Workouts 👟

 A quick 20-minute indoor workout can do wonders. The key isn't perfection. It's consistency. Whether it's a short yoga flow or body weight exercises just showing up for yourself, even on the hard days, will keep you on track toward your goals. Here is a simple template: 1 min air squats, 1 min sit-ups, 1 minute burpees, 1 min rest. Repeat 5 times.

Invest in a Light Box and Keep Smiling 😺

The shorter days and longer nights can affect your mood and energy levels. Consider investing in a light therapy box to start your day with brightness. And here's another trick: smile at strangers or offer a word of kindness, like a high five to another passerby in the rain. It's amazing how small acts of positivity can lift your spirits and those around you. Resist the urge to commiserate or feed into negativity. Committing to viewing your glass as half-full will keep you upbeat on dark days.

Obtain a Helping Hand👍

We don't need to function in isolation. There is strength in seeking support. At Empower, we offer personal training, group classes and nutrition and lifestyle coaching to help you make the most of your time on this planet. Come have a chat, and we will help you find the right mix for you.

Also, It's not too late to join our Fall Fitness Challenge! We're just on day 4. Hop aboard for extra focus and strength development. Head to our Nutrition and Lifestyle Coaching page to explore the Challenge and additional coaching options.

Keep at it, friends. One step, one rep, one day at a time!

Wednesday Whip It: Shepard's Pie Revisited

For the Filling:

• 1 lb lean ground beef

• 1 tablespoon olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 cup carrots, diced

• 1 cup mushrooms, chopped

• 1 cup celery, diced

• 1 cup zucchini, diced

• 1/2 cup beef or chicken broth

• 1 tablespoon tomato paste

• 1 tablespoon Worcestershire sauce

• 1 teaspoon dried thyme

• Salt and pepper to taste

• 1 cup spinach or kale, chopped

Tip: Use a bag(s) of frozen vegetables to cut prep time

For the Cauliflower Mash Topping:

• 1 large head cauliflower, cut into florets

• 1 tablespoon butter - less if possible.

• 1/4 cup coconut milk

• Salt and pepper to taste

Instructions:

1. Prepare Cauliflower Mash:

   • Steam or boil the cauliflower florets until very tender (about 10 minutes).

   • Drain the cauliflower and let it cool slightly before placing it in a food processor. Add butter, milk, salt, and pepper. Carefully and slowly, process until smooth. Set aside.

2. Prepare Filling:

   • In a large skillet, heat olive oil over medium heat. Add the diced onion and garlic, sautéing until softened (about 2-3 minutes).

   • Add the ground turkey and cook until browned. Drain any excess fat.

   • Add the diced carrots, mushrooms, celery, and zucchini to the pan, cooking until the veggies are slightly tender (about 5 minutes).

   • Stir in the tomato paste, Worcestershire sauce, thyme, salt, pepper, and broth. Let it simmer for about 5-7 minutes, until the sauce reduces and thickens slightly.

   • If using, stir in spinach or kale and cook until wilted.

3. Assemble the Shepherd’s Pie:

   • Preheat your oven to 400°F (200°C).

   • Spread the cooked meat and veggie mixture evenly in a baking dish.

   • Spoon the cauliflower mash on top, spreading it evenly to cover the filling.

4. Bake:

   • Bake in the preheated oven for about 20 minutes, or until the top is golden and bubbly.

   Macros for 1 cup: 310 calories, 19 gram protein, 20 grams fat, 10 grams carbs, 3 grams fiber. You could lower fat by 6 grams using ground turkey.

Wednesday WOD

Warm Up:

Shoulder pass throughs 

PVC OHS 

Around the world 

Wrist stretches

Then 

Clean drops 

Tech 

Deadlift 

Front Squat 

Clean and Jerk 

Wod 

9 Deadlifts 225/315#

15 Front Squats 155/225#

21 Clean and Jerk 95/135# 

(Same total volume for scaled) 

Cool down