ZP Monthly October, 2024

Guy Foust
Oct 2, 2024
4 min read

Welcome

Hello and welcome to the October, 2024 edition of ZP Monthly! We're excited to share the latest tips, recipes, and workouts to keep you performing at your zenith.

Introduction
Seasonal Fitness Tips
Workout of the Month
Nutrition Tip of the Month
Get Started!

1. Introduction

Hello ZP Community,

As the leaves change and the days get shorter, it’s a great time to switch up your fitness routine and embrace new challenges. This month, we're focusing on building strength, boosting immunity, and enjoying seasonal flavors that fuel your body for cooler days ahead. Get ready for tips to keep you motivated, a workout to test your limits, and a recipe that brings out the best of fall’s bounty. Let’s make October a month of progress and transformation!

2. Seasonal Fitness Tips

Stay ahead of the game with our seasonal fitness tips:

Tip 1: Set Smaller Goals
- Break down big goals into smaller, achievable steps.
- Why: Smaller goals are easier to accomplish, keep you motivated, and create a sense of progress, leading to better long-term success.
Tip 2: Get Outside
- Take advantage of the cooler weather by exercising outdoors.
- Why: Exercising in fresh air boosts your mood, improves mental clarity, and provides a change of scenery to keep your workouts exciting.
Tip 3: Prioritize Morning Workouts:
- With shorter days, plan workouts in the morning to boost energy and start your day on a positive note.
- Why: Morning workouts help establish a routine, increase alertness, and prevent the day from getting in the way of your fitness goals.

3. Workout of the Month

Workout: Harvest Hustle Circuit

Description: This month's workout builds functional strength with a festive twist to keep you motivated. Challenge your legs, core, shoulders, and upper body with dynamic, full-body exercises that target multiple muscle groups, improve balance, and boost overall strength — perfect for staying active as the weather cools down!

Steps:

Warm-Up: 10 minutes of light cardio (brisk walking, jogging, or jump rope) and dynamic stretching (arm circles, leg swings, and torso twists)
Strength Circuit (repeat 3 times):
1. “Pumpkin” Goblet Squats: 15 reps -
  1. Use a medium-sized pumpkin or a kettlebell/dumbbell for added weight. Hold it close to your chest as you perform squats to challenge your legs and core.
2. Woodchoppers: 12 reps per side -
  1. Using a dumbbell, medicine ball or plate, stand with feet shoulder-width apart. Swing the weight diagonally from above one shoulder down across your body to the opposite hip, mimicking a woodchopping motion. Repeat on the other side.
3. Overhead “Pumpkin” Press: 12 reps -
  1. Use a medium-sized pumpkin or a dumbbell/barbell, keeping your core engaged. Start with weights at shoulder level and press overhead, then lower back down to shoulder height.
4. Plank Jacks: 30 seconds -
  1. Start in a plank position and jump your feet out and in, like a jumping jack, while maintaining a strong plank form.
Cool-Down: 10 minutes of stretching (focus on hamstrings, quads, back, chest, and shoulders)

4. Nutrition Tip of the Month

Tip: Embrace the Power of Pumpkin

Incorporate pumpkin into your meals this fall. It’s not just for pies! Pumpkin is rich in vitamins A and C, fiber, and antioxidants.

Recipe: Pumpkin Cookies

Ingredients:
1. 7 ½ ounces pumpkin puree (½ can)
2. ⅓ cup granulated white sugar
3. ½ cup brown sugar
4. 2 teaspoons vanilla extract (divided)
5. 1 egg
6. 1 cup + 2 tablespoons all-purpose flour
7. 2 teaspoons baking powder
8. ½ teaspoon salt
9. ½ teaspoon cinnamon
10. ¼ teaspoon nutmeg
11. 1 cup powdered sugar
12. 2-3 tablespoons heavy whipping cream
Instructions:
1. In a large mixing bowl, stir together the pumpkin, sugars, 1 teaspoon vanilla extract, and egg.
2. In a smaller mixing bowl, whisk together the flour, baking powder, salt, cinnamon, and nutmeg.
3. Stir the dry ingredients into the wet until a soft batter forms.
4. Cover a baking sheet with parchment paper and lightly spray the paper with non-stick cooking spray.
5. Spoon the batter onto the prepared baking sheet.
6. Bake at 350°F for 12 minutes.
7. To make the glaze, whisk together the powdered sugar, 1 teaspoon vanilla extract, and heavy whipping cream. Stir with two tablespoons, but add more as needed to achieve a thick glaze consistency.
8. Once the cookies have cooled, add the glaze.

5. Get Started!

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