Hi Fabulous Friends! Happy Halloween!

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The other week, an old friend slid into my instagram comments selling supplements. I'm not anti-supplements. I take a bunch of them!!!

She said she “didn’t have time to exercise” but had a “simple solution” that would give me and my clients more energy and help with body composition.

Even though I know better, I let it get under my skin.
My heart rate went up. I started crafting a counterargument in my head that she’d probably never read. I texted a bunch of friends who were busy at work.

Those 20 minutes of dysregulation and complaining cost me (and my friends) way more energy than a 20-minute lift ever would.

I walked away from my phone, took a few deep breaths, and reminded myself what actually works: consistent nourishment, small daily health bank deposits, and regulating my nervous system the right way—by blowing off steam under the barbell.

Here’s another 5-minute reset that shifted me from disgust back to joy.

Pumpkin Pie Protein Yogurt

What you need:

• ¾ cup plain Greek yogurt (2% or higher)
• 1 scoop vanilla protein powder (I use whey isolate)
• 2 Tbsp pumpkin purée
• ½ tsp pumpkin pie spice (or cinnamon + nutmeg)
• 1 tsp maple syrup or honey (optional)
• Optional toppings: crushed walnuts, puffed quinoa, dark-chocolate chips

Directions:

1. Mix all ingredients until smooth.
2. Adjust sweetness to taste.
3. Top it with crunch—fiber + fat = fullness + calm.

Macros (approx):​
~250–300 kcal • 35–40g protein • 4–5g fiber • balanced fats

It’s not about cutting corners—it’s about regulating energy and our nervous system so we can use it on things that truly make us look and feel better/stronger.
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PS: I uploaded this recipe (and a few others like it) in our Aloha Alyssa Fit free Skool hub if you want fast options that actually make you feel GOOOOOD instead of stressed!!

Cheers to thriving together,

Alyssa