What is nutrition and lifestyle coaching and how might it help me? Investing in nutrition and lifestyle coaching isn't about following rigid meal plans or "perfect" workout routines. It's about helping you create sustainable wellness habits that align with where you are right now. You may be at at a stage in life where you are juggling a career, family responsibilities, and caring for aging parents. It's easy to feel like there's no time left for personal wellness. But here's the reality: prioritizing our health is a necessity, not a luxury. The foundation of our well-being lies in the small, consistent choices we make every day.

So, how do we get there? Step one, education. Good nutrition is built on our ability to put knowledge into action i.e., overcoming, "I know what to do, but I'm stuck on how to do it!" We face new hurdles in midlife such as increased stress from multiple responsibilities which makes it hard to focus on our health. We are pulled in many directions. To stay on track, consistency is essential, and consistency only happens when we have created reliable routines, which take practice i.e., faithfully attending the 6am class, meal prep on Sundays, always! Our Fall Fitness Challenge participants are an inspiring example of what's possible when you commit to daily, healthy habits. They're in Week Two, and making impressive strides hitting their fiber and protein targets and sticking to consistent workout routines. We had a great turnout for our first sandbag workout on Saturday, with challengers giving it their all!

Below are some practical ways to build nutrition habits that stick:

• Start with simple goals like keeping vegetables ready for eating, preparing protein, or setting a hydration reminder on your phone. Little adjustments like these will give you steady energy to make healthier daily choices.

• Make mindful eating a way of life. Commit to eating at a table without distractions like phones or TV. Tuning into your body's hunger cues can help with digestion and satisfaction and prevent snacking.

• Embrace whole foods as your friends. Fruits, veggies, lean proteins, and whole grains keep you full and prevent sugar crashes. In midlife, nutrient-dense foods support cognitive focus and stamina and keep you grounded during long days.

  

Think of each choice as an investment in your future self. Every small action today supports a healthier you tomorrow.

Be Flexible!

Fitness is essential for aging well, and it often means letting go of the workout style of our youth. Changing bodies may need changing routines. This can be hard to accept, especially when it feels like certain movements or exercises define us. I can tell you firsthand that adapting your fitness to your current reality is a process that can be hard fought.

I've had to adjust my workouts due to a worn-out left shoulder. Surgery could help, but it's not a route I want to take, so I'm working with what I have. For me, this means letting go of overhead pressing movements and trying to kick or climb up a wall or swing around on a bar. The point is that many exercises remain to keep me strong and functional. There is such a thing as a landmine press for one!

Adapting means doing what serves your body best right now. Think of it as an evolution in your fitness journey. Our Lift Over Forty class is an example of adaptability in action. We have women prioritizing strength training as they age, focusing on building strength, bone density, and mental grit that will support them for years to come!

Brain Game

Our mindset is one of our most powerful tools, but it can be tricky as we age. We may catch ourselves comparing today's abilities to what we used to be able to do, and it's natural to feel loss over that. The key is to not let it discourage you from working on growing stronger. But here's the shift: embracing change is a gateway to growth and resilience.

When I realized my shoulder would no longer allow specific movements, I had two options: dwell on what I'd lost or find a new path. Here's what I've learned so far:

• Our bodies are adaptable and resilient, but they need care and compassion. Work with your body as it is today instead of forcing yourself to meet old standards. There's power in adapting, modifying, and discovering new ways to stay strong.

• Embrace change as a way to explore new strengths. Trying different movements and approaches will keep fitness fun and sustainable. A simple sled push from the gym to Trimble Park always puts me in a good mood.

• Practice gratitude for what your body can still do. Shifting focus to what you can achieve now is one of the best ways to build a positive relationship with your body, regardless of limitations.

Aging is as much a mental journey as it is physical. The sooner we let go of what we "used to be able to do," the more open we are to finding joy in what we can do.

Creating Lifelong Wellness

The key to aging well is creating habits that stand the test of time. It's tempting to jump into significant changes, but small, sustainable steps lead to lasting change. Too much, too soon, often ends in the dust. Tips:

• Start small. Focus on one new habit at a time. This might be adding more veggies to your meals, setting aside five minutes for stretching in the morning or taking a short walk each day. Small changes add up over time and are much easier to stick with.

• Reevaluate your priorities regularly. As life changes, so do our needs. Check-in with yourself and ask, "Is this schedule still meeting my needs? If not, how can it change?" Keep what's working and adjust what isn't. Just because it has always been done this way does not mean it should still be.

Aging does not equate to slowing down, if you do not wish it to. Pay attention to your body, honor it with supportive practices, and remain curious about the path each new life stage brings.

Each day offers an opportunity to make choices that nourish and empower us. At Empower, we're here to support you in building a solid foundation for lifelong wellness!

Wednesday Whip it: The Pumpkin Seed

Did you know the average pumpkin contains about a cup of seeds? I grew up with roasted pumpkin seeds at Halloween. My mom's were the best! Do you roast yours?  I usually stick to butter and salt; but might branch out this year with one of the options below. Which looks better?

Sweet Cinnamon Sugar Pumpkin Seeds

• Ingredients:

  • 1 cup pumpkin seeds

  • 1 tbsp melted butter

  • 1 tbsp sugar or coconut sugar

  • 1 tsp cinnamon

  • ¼ tsp salt

• Instructions:

  1. Preheat your oven to 350°F (175°C).

  2. In a large bowl, mix the pumpkin seeds with melted butter, sugar, cinnamon, and salt until evenly coated.

  3. Spread the seeds in a single layer on a baking sheet.

  4. Roast for 10-12 minutes, stirring halfway through* 

• Macros (Per ¼ cup serving): 58 cals, 2g protein, 3g carbs, .5g fiber, 1g sugar.

Spicy Chili Lime Pumpkin Seeds

• Ingredients:

  • 1 cup pumpkin seeds

  • 1 tbsp melted butter

  • 2 tsp chili powder

  • ½ tsp cayenne pepper (adjust to taste)

  • Zest of 1 lime

  • ¼ tsp salt

• Instructions:

  1. Preheat your oven to 350°F (175°C).

  2. In a large bowl, toss the pumpkin seeds with melted butter, chili powder, cayenne, lime zest, and salt, ensuring an even coating.

  3. Spread seeds on a baking sheet in a single layer.

  4. Roast for 10-12 minutes, stirring halfway*

*Note: Butter may brown faster, so watch the seeds in the last few minutes to avoid over-browning.

• Macros (Per ¼ cup serving): 55 calories, 2g protein, 2g carbs, .5g fiber, 5g fat

🎃👻

Wednesday WOD

Warm up
2 rnds
False grip ring rows
Hollow rock/ cross touch
Bar hang
Db deadlift

Tech
Rope climbs
T2B
Db snatches

WOD

5 rnds

1 rope climb
10 T2B
1 rope climb
20 alt db snatches 35/50#

Cool down