TAKING ACTION: ✅Share one tip for getting in your protein each day! I want to hear from everyone today! Let’s talk about protein. We’ve discussed why rest & recovery and sufficient carb intake are important with our extra movement this month, but it’s also important to make sure you’re hitting your protein goal every day this month. As you’re well aware, protein is our anchor macro. However, it’s even more critical this month because we’ve increased our activity with our STEPtember challenge. Here’s why ⬇️ 🍽 Extra muscle repair: The added walking increases overall muscle stress on top of your HIIT and strength sessions. Protein supplies the amino acids needed to repair that tissue so you recover better and keep progressing. 🍽 Protecting lean muscle: Higher activity raises your calorie burn. Without enough protein, your body is more likely to break down muscle for energy instead of using fat or food. 🍽 Better recovery & adaptation: Adequate protein helps reduce soreness, supports strength gains, and keeps your body adapting to the new training load instead of just getting more tired. Again, we don’t want our extra activity this month to be done in vain. Protein is always the priority, and especially this month! Check out the simple ways to sneak more protein into your diet! How to Get More Protein: 11 Easy, Dietitian-Loved Tips | The Output by Peloton

TAKING ACTION: ✅Choose one of the questions below and share your answer in the comments. We’re officially at the halfway mark of our STEPtember Challenge, and today, I want to hear from you! (Yes, that means even YOU.) 😉 While the past is in the past, it’s also true that it’s often beneficial to reflect on and assess the past couple of weeks. These questions will help you reflect, and if you’re honest with yourself, they will help you grow. ⬇️ 👉What version of yourself has shown up most consistently on the days you walked—and what version has quietly negotiated its way out of walking? 👉When you look back at the past two weeks, where did walking feel like something you did, and where did it start to feel like something you are? 👉What uncomfortable emotion or thought have you been walking with rather than walking away from—and how has that changed your relationship with the activity? 👉If the second half of this challenge required you to protect one specific (positive) mental habit you’ve begun forming, what would it be? Is there anything you need to stop doing to protect this positive habit? I always like to do a little mindset work on Mondays, and I highly encourage you to reflect on these questions today and write down your answers. Mindset work is the number one priority in this journey, and prioritizing it is the best thing you can do for your long-term success! 💯

TAKING ACTION: ✅Who out there is a pumpkin fan? What’s your favorite way to eat it? What about pumpkin seeds? We can’t talk about Fall produce without talking about pumpkins! 🍁 Pumpkins are considered a fruit and are heart-healthy! They’re full of Vitamin A, Vitamin C, potassium, fiber, and antioxidants. And get this—just 1 ounce of roasted pumpkin seeds provides nearly 8 grams of protein! 🙌 If you’re interested in our seasonal eating topic this month, don’t leave pumpkin out of the mix. Start by making these no-bake pumpkin protein balls! This delicious recipe calls for pumpkin puree, which still offers significant nutritional benefits even after cooking and is considered one of the most nutrient-dense foods you can eat. These no-bake pumpkin protein balls just may be a good choice for a healthier treat-day dessert. Just sayin’...😍 No Bake Pumpkin Protein Balls (Healthy Energy Bites) - Mallory the Dietitian Fall Recipes __________________________________________________ The recording to last nights zoom call here: https://us06web.zoom.us/rec/share/9vsYGk35CNEmQD2J_4Z1cFvB4VwHIByz7oCIm6yooLedpnBsRxSSchfYHt-lESGZ.xVtt3BdHKc6xLnXr

Here’s a simple and fast desert recipe that is a healthier option! My apples were a little too ripe and I didn’t realize till I did it that I didn’t add enough almond flour but it still turned out so good! My mom and I made this in the past for thanksgiving a few years back and it was better then when we had actual fresh apples and the right amount of almond flour. 🤣 I had a bunch of apples getting ready to go had so I decided to make this recipe. I also didn’t peel the apples but I didn’t think they needed to be. 🤷🏽‍♀️

Hey guys! Happy Tuesday, I have got the worst headache today, which inhaler is best for this? I think it's from allergies