Friends, there are only 49 days left in 2024. How is everyone doing? I like to use this time of year to reflect and prepare for a fresh start in the new year. However, November and December come with their own challenges. I've learned that staying committed to our health goals during this time requires dedicated effort. At Empower, we believe wellness doesn't have to take a back seat as our routines shift and social events increase. Taking the right action steps can help you feel strong, energized, and balanced as the year ends. Where focus goes, energy flows—so where do you want your focus to be?

And a quick shout-out to our Fall Fitness Challengers! This mighty crew of 13 has just reached the halfway mark of their six-week journey. They've shown great commitment, reporting increased energy and health and nutrition knowledge, including discovering what it feels like to attend social events without drinking, no small feat! Way to go, Challengers!

To help everyone finish the year strong, here's a quick guide to building a solid wellness foundation for the final weeks of 2024.

Step 1: Define Your Health Priorities

As the year winds down, reflecting on what health priorities feel most meaningful to you right now can be helpful. Your goals last January might be different from where you are today. Instead of tackling everything, think about what would make you feel strong, energized, and fulfilled at this particular time.

Consider These Questions:

• How do I want to feel by New Year's Day? (Energized? Relaxed? Strong?)

• Is there one area that could use extra attention, like stress management or energy levels?

• Do I want to focus on fitness, nutrition, mental well-being, or a combination?

Clarifying your priorities will help you keep your efforts focused on what's important to you in these last days of 2024.

Step 2: Set Realistic, Repeatable Actions

Once you've outlined your priorities, set specific steps you can take to push yourself towards your goals that feel manageable and don't disrupt your routine. Keeping it simple and doable is key here—even modest actions can have a big impact when you're consistent.

Examples of Repeatable Actions:

• Fitness: Complete 3 workouts a week minimum.

• Nutrition: Eat a balanced breakfast with protein and fiber daily to sustain energy. Tips here.

• Mental Well-being: Spend five minutes each morning journaling or setting a positive intention, especially if mornings get hectic.

Step 3: Notice Your Existing Habits

Pay attention to your daily patterns to see where you're already strong or where a small change could support your goals. Think about when you feel your best and when it's easier to slip on health goals.

Self-Reflection Tips:

• Energy Patterns: Is there a specific time of day when you usually feel a slump? Adding a healthy snack or a quick stretch break can help.

• Social Situations: Do social events tempt you to overindulge? Try a small nutritious choice beforehand, like a glass of water or a quick protein bite.

• Sleep Wind-Down: Are screens disrupting your bedtime routine? Swap five minutes of screen time for reading or meditation to help relax.

Best of all, you don't have to go through this journey alone. Empower offers a range of resources to help you finish the year strong. Whether it's working with a coach to refine your fitness goals or a nutrition consultation to help you make healthy choices with ease, support makes a real difference in staying consistent at this time of year.

Follow the steps outlined above to ensure a healthy, energized end to 2024. In next week's post, I will explore simple ways to build sustainable habits that can enhance your health and fitness, even on the busiest days.

Wednesday Whip It. 🥄

Website to check out:

The Real Food Dieticians

Note: They have a great cookbook - The Real Food Table

Need a meat free meal or base? Cook a pot of this simple soup!

One-Pot Hearty Lentil and Vegetable Soup👩‍🍳

• 1 tbsp olive oil

• 1 medium onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 3 garlic cloves, minced

• 1 cup dried lentils (green or brown), rinsed

• 1 large potato, diced (or sweet potato for added sweetness)

• 1 zucchini, diced (optional)

• 1 bell pepper, diced (optional)

• 1 can (14 oz) diced tomatoes with juices

• 6 cups vegetable broth (or water + 1-2 vegetable bouillon cubes)

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1 bay leaf

• Salt and pepper, to taste

• Fresh spinach or kale (a handful or two, optional)

• Lemon wedges (for serving)

To Make:

1. Sauté the Vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes, until vegetables start to soften.

2. Add Garlic and Spices: Stir in the minced garlic, thyme, oregano, and a pinch of salt and pepper. Cook for 1 more minute approx.

3. Add Remaining Ingredients: Add the lentils, potato, zucchini, bell pepper, diced tomatoes, and vegetable broth. Toss in the bay leaf and bring to boil. 🥕🥦🍅🌶️

4. Simmer the Soup: Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for 25-30 minutes, or until the lentils and vegetables are tender.

5. Add Greens: If using spinach or kale, stir it in during the last 5 minutes of cooking until wilted.

6. Season and Serve: Taste and adjust seasoning with salt and pepper as needed. 🥣

Wednesday WOD

Warm up 

A                     B

SU                  Hip swings

Cross over      Calf raises

Side touch       Hollow rocks 

DU                   Cross crawl 

Tech 

GHD Sit ups 

DU 

Wod 

3 rnds 

35 GHD Sit ups 

70 DU 

400m Run 

Cool down