☕️Recipe: A Healthy PSL

NUTRITION
Recipe Of The Week

Healthy Pumpkin Spice Latte

Ingredients:
- 1 shot espresso or 4 oz really strong coffee
- 3/4c milk of choice
- 3 TBSP organic pumpkin puree
- 2 TBSP maple syrup
- 1/8 tsp pumpkin pie spice
- 1/8 tsp vanilla extract
- optional (1/2 scoop Pumpkin Pie or Vanilla Protein)

Directions:
1. Add espresso, pumpkin puree, 1 TBSP maple syrup, spices, and vanilla extract to a glass
2. Use an immersion blender or frother to blend your ingredients together
3. On the stovetop, slowly heat your milk and 1TBSP of maple syrup until warm
4. Add your protein powder if using to the coffee mixture and blend again
5. Using a frother, or blender, stir milk until frothy.
6. Pour frothed milk gently into coffee mixture and enjoy!

*If making an iced version, froth the milk without warming it first.

FITNESS
Bench Press: Why It’s Not Just For Dudes

Upper-body strength is important and for many women, it’s lacking. The bench press is a compound movement that recruits your pecs, anterior delts, triceps, lats, and traps, and even your glutes and core. Because all of those muscles are called into play, getting great at bench means you get to move some pretty serious weight. And for women, having a strong upper body can improve posture, help with everyday tasks, and enhance overall fitness.

Why is the Bench Press Important for Women?

1. Strengthens the Upper Body: Women often focus on legs, but a strong upper body is key for balance and preventing injury.

2. Boosts Confidence: Mastering the bench press can be empowering, helping you feel more confident in the gym.

3. Improves Overall Performance: Whether it’s lifting groceries, carrying kids, or improving your workout routine, a stronger chest and shoulders are beneficial.

2 Exercises that will improve your bench press:

1. Pause Pushups

Pause pushups are a fantastic exercise to target upper-body strength and an excellent pairing for the bench press: They hit the same muscles and they also train that oh-so-important pause. Think of pause pushups like a bench press flipped face-down and you’re pressing the floor away instead of a bar. Perform 2 to 3 sets of AMRAP (As Many Reps As Pretty) following the bench press, and if you’re not yet doing full range of motion pause pushups with your hands on the floor, elevate your hands on a bench or a box.

2. Chest-Supported Rows

I love the chest-supported row as a supporting movement for the bench press because it’s a heavy hitter for the muscles of the upper back (which you remember play a key role in the descent portion of the lift), and it uses a pull instead of a push to strengthen muscles used in the bench press, which is a nice way to offset all the pressing you’re going to be doing.

Perform 2 to 3 sets of 8 to 10 reps after the bench press, choosing a weight that’s challenging but doable for full-range-of-motion reps.

With the right approach, women can benefit significantly from adding the bench press to their fitness routine, building strength and confidence along the way.

HEALTH/WELLNESS
The Science Behind Sticking To Healthy Habits

Building healthy routines and sustainable habits are key to achieving long-term success in any area of your life. But HOW do you transform good intentions into actionable habits? Let’s take a look.

The Habit Loop:
At the core of every new habit is a neurological pattern we call the habit loop:
1. CUE- a trigger that signals your brain to start a behavior
2. ROUTINE- the action or behavior itself
3. REWARD- the positive outcome that reinforces the habit, encouraging you to repeat it.

Example: A new morning routine. Your new morning routine is triggered by your alarm clock (CUE), followed by your morning walk (ROUTINE), and then the boost of confidence and energy you feel once you’re done (REWARD).

The Power of Consistency:
Research shows that consistency is critical for new habit formation, not willpower. You need to repeat a habit until it becomes automatic. Motivation will waiver, but if you can maintain consistency (anywhere from 18- 254 days with 66 days being the average), your new habit will become automatic.

So how can you becomes consistent with your new habit and set it in stone in your life? Try these the following tips:

1. Start Small- scale the new habit down into something you can complete in 2 minutes or less. For example, if your new habit is to exercise for 30 minutes every day- start by doing a 2 minute warm up with no other expectations. Once you’ve mastered that- you can continue to expand on the 30 minute goal.

2. Habit Stack- Link your new habit to one you already have. For example- if you drink coffee in the morning, do your 2 minute warm-up while your coffee is brewing. By connecting the habits, your brain is rewired and has an easier time integrating it into your routine.

3. Accountability- having accountability is a game changer when starting a new habit. Find a coach, partner, or friend, who you can check in with daily to keep you on track.

4. Celebrate Your Wins- Celebrate every win no matter how small it is. Positive reinforcement helps your brain recognize the benefits of the new habit, making it more likely that you will continue.

Building a new habit or routine is more than just following a plan. By understanding the science behind behavior change, you can use that knowledge to your advantage to build long-term habits that lead to success.

MINDSET
The Power Of A Gratitude Journal

Starting a gratitude journal is a simple yet powerful way to improve your mental well-being and shift your mindset toward positivity. Research shows that practicing gratitude can lead to numerous psychological benefits, including reduced stress, better sleep, and an overall increase in happiness. Studies by psychologists like Robert Emmons have found that people who regularly express gratitude experience lower levels of depression and feel more optimistic about their lives.

How to Start a Gratitude Journal:

1. Pick a Journal: Choose a notebook or digital app where you can easily write daily entries.

2. Set a Routine: Dedicate a few minutes each morning or night to jot down 3-5 things you’re grateful for.

3. Be Specific: Focus on particular moments, people, or things that brought you joy or peace during the day.

4. Reflect Regularly: As you build this habit, take time to reflect on past entries. This helps you see patterns of positivity and growth.

Start with this prompt: Today I smiled when….

Research also supports that journaling about gratitude helps the brain release dopamine, the "feel-good" hormone. This makes it easier to build long-term habits and reinforces a more positive outlook on life.

Starting small and being consistent is key. A few minutes each day can transform your mindset and enhance your emotional resilience over time.

Make yourself Better Today.