October News 🎃

October at PurEnergy Fitness Your Weekly 1-2-3 Strategy: A Simple Plan for a Healthier You! Looking to strike a balance and make your fitness journey a little less of a heavy lift? Our Weekly 1-2-3 Strategy is here to help you flex your way to success without breaking a sweat! Here’s the plan: 1. One Day a Week: Kick off with your personal “power hour”—plan, prep, and set your goals. Think of it as loading up your gym bag with all the essentials for a winning week ahead. 2. Two Days a Week: It’s time to lift your spirits (and some weights)! Whether it’s a heavy session with weights or some bodyweight magic, these two days are all about building muscle and boosting your metabolism. 3. Three Days a Week: Get your heart racing with a mix of cardio—be it brisk walks, cycling, or dancing like no one’s watching. These sessions will have you stepping up your game and feeling on top of the world! Remember, it’s all about consistency over perfection—every little step counts. Let’s turn fitness into your favorite ritual and add some balance and energy to your life. Ready to get in gear? Let’s do this together!

1. Nutrition October is the perfect reset month—summer chaos is over, holidays aren’t here (yet), and your routine can work for you. Think “warm, colorful, and balanced”: load half your plate with fall produce (roasted squash, Brussels sprouts, kale, apples), a quarter with quality protein (chicken, salmon, tofu, eggs), and a quarter with smart carbs (sweet potatoes, quinoa, whole-grain pasta). Grocery cart hits: apples, pears, Brussels sprouts, kale, spinach, carrots, onions, garlic, sweet potatoes, butternut squash, bell peppers, chicken, salmon, eggs, Greek yogurt, tofu/beans/lentils, quinoa/brown rice/oats, olive oil, avocado, nuts, pumpkin seeds, bone broth, herbal tea. Sunday prep (90 min): roast a sheet pan of squash + Brussels; cook 1 pot of quinoa or brown rice; batch-cook a protein; hard-boil 6–12 eggs; chop fruit; shake up a simple vinaigrette. Daily targets: 20–30g protein/meal, 25–35g fiber/day, 8–10 cups water, 3 colors on your plate. Breakfast rotation: Apple-cinnamon overnight oats + Greek yogurt Eggs + sautéed kale + roasted sweet potato Pumpkin-spinach smoothie (protein powder, milk, pumpkin, banana) Lunch rotation: Harvest bowl: quinoa, roasted veg, chicken, greens, vinaigrette Turkey/bean chili + side salad Salmon, farro, roasted Brussels + lemon Dinner rotation: Sheet-pan chicken, peppers, onions + brown rice Lentil & veggie curry + naan or rice Baked salmon, sweet potato, garlicky kale Smart snacks (200-ish kcal): apple + almond butter; Greek yogurt + pumpkin seeds + cinnamon; carrots & hummus; cottage cheese + pear; roasted chickpeas. Immunity boosters: vitamin C (citrus/peppers), zinc (pumpkin seeds/lean meats), vitamin D (eggs/salmon/fortified dairy), probiotics (yogurt/kefir), garlic & ginger. Candy game plan: pick 1–2 favorites after dinner, savor slowly, stash the rest out of sight; brush teeth = “kitchen closed.” Hydration hacks: keep a 24-oz bottle at arm’s reach; swap late coffee for herbal tea; add citrus slices for flavor.

2. Strength Coaches who lift, lift you up. At PurEnergy, we practice what we preach: strength training—because it’s the closest thing fitness has to a cheat code for aging well. We pick things up and put them down so we can pick up groceries, grandkids, suitcases, and our lives with less pain and more power. Lifting builds muscle (your daily-living engine), strengthens tendons and joints (hello, happier knees and shoulders), and loads the “bone bank” to help preserve density. It boosts balance and reaction speed (fewer stumbles, quicker recoveries), improves metabolic health (better insulin sensitivity, steadier energy), and elevates mood and confidence—because nothing feels quite like nailing a rep you once thought was impossible. Why we encourage it: compound moves—squats, hinges, pushes, pulls, and carries—train the way you live, so you move better for a lifetime. Two to three sessions a week with progressive overload (tiny, smart increases) keeps gains climbing without beating you up. We scale everything: lighter loads, machines, bands, or tempo work if you’re newer; heavier, faster, or single-leg power if you’re ready. Strength is not about getting “bulky”; it’s about getting capable—mobile hips, stable core, resilient back, and a body that says “yes” more often. Bottom line: strength training is future-proofing. Start where you are, celebrate every rep, and let us coach the plan—your future self (and spine, and knees) will high-five you for it.

3. Cardio time Cardio is your body’s “energy economy”—the more you invest, the richer your day feels. It’s not just treadmills and sweat; it’s stronger hearts, clearer heads, and stairs that don’t talk trash back. Do it to live better now and age like a legend later. Why we cardio: Heart health: strengthens your pump, improves circulation, and helps lower blood pressure. Brain & mood: boosts feel-good chemicals and focus; post-cardio you = nicer, sharper, calmer. Metabolic magic: improves insulin sensitivity and supports healthy cholesterol. Endurance for life: groceries, grandkids, long days—less huffing, more doing. Recovery & stamina: better work capacity for strength days (and life). Sleep quality: helps you fall asleep faster and sleep deeper. Longevity: consistent cardio is linked with longer, higher-quality years. Joint “oil change”: gentle movement lubricates joints and reduces stiffness. Easy ways to get it in: Zone 2 walk/jog (20–40 min): “conversational pace”—you can talk, not sing. Intervals (15–20 min): 1 min brisk / 1 min easy × 8–10 (walk, bike, row, elliptical). Hills or incline walk: 10–20 min at steady effort; great on off-days. Dance it out: 3–5 songs = 12–20 min of sneaky cardio. Bike “errands”: 10 minutes out, 10 back—done. Pool time: water walking or laps = joint-friendly conditioning. Court fun: pickleball, tennis, or hoops = cardio by accident. Machines mashup: 5 min row + 5 min bike + 5 min treadmill = 15-min sampler. ◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼◾◼ October Meditation: “Leaf It to Your Breath” (5 minutes)🍁 Get comfy—chair, couch, or cozy corner. Unclench your jaw. Drop your shoulders like leaves dropping from a branch. 1) Breathe in sweater-weather, breathe out stress (1 minute). Inhale through your nose for 4… hold 2… exhale through your mouth for 6. Think: inhale “spice,” exhale “stress.” Repeat 5 cycles. 2) Quick body scan (1 minute). Soften your forehead. Unstick your tongue from the roof of your mouth. Let your shoulders melt like warm caramel. Relax your hands; let your ribcage expand 360° with the next breath. 3) October scene (2 minutes). Imagine a sunlit path lined with gold and crimson leaves. Each thought that pops up becomes a leaf. No judgment—just notice the shape, the color. Pick one “worry leaf,” place it on a gentle stream, and watch it drift around the bend. New thought? New leaf. Let the current do the carrying. 4) Simple mantra (30 seconds). On the inhale: “I gather what serves.” On the exhale: “I let go with grace.” (Or shorten to: “Gather.” / “Let go.”) 5) Close with gratitude (30 seconds). Name three small, seasonal things you’re grateful for—warm mug, bright sky, crunchy leaves underfoot. Seal it with one slow breath: in for 4, out for 8. Open your eyes. Take that October calm with you and do one tiny “cozy action” today—fill a water bottle, take a brisk leaf-walk, or make a soup that smells like patience.

Bright Spot Our SilverSneakers crew keeps showing up and showing OUT. From crisp chair squats to balanced holds and band burners, they’re stacking wins, reps, and smiles—proof that strong doesn’t have an expiration date. Mobility? Up. Confidence? Up. Energy? All the way UP. If you hear cheers at PurEnergy mid-morning, that’s them turning “one more” into “we got this.”