Happy November !

November brings shorter days, colder mornings, packed schedules, and a lot of noise around gratitude, holiday prep, and staying on track. This month is a chance to slow down, reset, and pay attention to what your body and mind need.

We’ll focus on ways to keep your muscles loose when the chill sets in, add warmth and nourishment with hearty curries, and take a more grounded look at gratitude that feels real instead of forced.

The goal is to stay grounded, strong, and steady through the season ahead.

Movement: Loosen Up, Warm Up

Cold weather has a way of making everything feel a little tighter. Hips, shoulders, and even motivation can feel stiff when the temperature drops. Your body just needs a little extra prep before a workout or a long day on your feet. A few minutes of movement can wake things up, boost circulation, and help everything move more smoothly.

Here are a few of my go-to stretches that are especially helpful this time of year:

• Cat-Cow: Warms up the spine and gets your back moving.
• World’s Greatest Stretch: Opens the hips, hamstrings, and shoulders for a total body reset.
• Downward Facing Dog:  Open the shoulders, chest, calves and hamstrings.
• 90/90 Hip Stretch: Keeps your hips mobile and stable for squats and lunges.
• Kickstand Thread the Needle: Loosens the upper back after hours of sitting.
• Sweep the Floor: Helps with tight hamstrings and calves.

These don’t take long but they make a big difference. Try adding them first thing in the morning, before a workout, after sitting too long, or anytime you want to shake off that stiff and creaky feeling.

Checkout my recent Instagram post for demos of all the stretches!

Nourishment: Cozy Up with Curry

Cold weather calls for food that feels like a hug but still fuels you well. Enter curry. Warm, hearty, and loaded with nutrients that actually help you feel better this time of year.

Curry isn’t just comfort food. It can be a nutrient powerhouse when made with the right ingredients. Spices like turmeric, ginger, and garlic support your immune system and help fight inflammation. Fiber from lentils, chickpeas, and veggies keeps digestion on track and energy steady. And healthy fats from coconut milk or olive oil help your body absorb vitamins more effectively.

I'm a huge fan of curries!  Massaman is my favorite and it's my go to any time we're ordering Thai food. Here is the recipe for the Masssaman curry I make at home and a few other sources I'm looking forward to trying for healthy, simple curry recipes that hit all the right notes:

• Massaman Chicken Curry: This turned out insanely good and every bit as flavorful as a restaurant version. It’s also the recipe that finally got my son excited to try coconut curry!
• Love & Lemons: Easy Coconut Curry with sweet potatoes, cauliflower, and peas.
• Worn Slap Out: Healthy Coconut Curry Chicken made with pantry staples and big flavor.
• The Curry Guy: A huge collection of curry recipes from every region, so you can find something for every taste and spice level.
• Ministry of Curry: Authentic vegetarian and vegan curries packed with plants and protein.

When you make your own, try adding:

• Lentils, chickpeas, or spinach for fiber and magnesium
• Salmon, tofu, or pumpkin seeds for omega-3s
• Mushrooms or fortified foods for vitamin D
• Whole-grain rice or quinoa instead of white rice for extra nutrients

Curries are easy to batch cook, reheat beautifully, and taste even better the next day. Perfect for busy weeks when you want food that feels satisfying but still supports your goals.

Mindset: Gratitude Without the Guilt

I’ll be honest, when November rolls around and Thanksgiving is upon us, I sometimes want to roll my eyes when the gratitude posts start popping up. Gratitude can feel a little icky sometimes. The internet loves to tell you to “just be grateful” like it’s a magic fix for stress, frustration, or burnout. But when you’re overwhelmed, that kind of message can feel self-righteous or even dismissive. Gratitude shouldn’t make you feel guilty for struggling.

Real gratitude isn’t about pretending everything’s fine. It’s about finding moments of appreciation while acknowledging that some things really do suck. You can be grateful for what’s going well and still be tired, angry, or fed up. Those things can coexist.

Here’s how to make gratitude feel more real:

• Ditch the perfection. You don’t need to be thankful for every obstacle or challenge. Some things are just hard.
• Notice the in-between moments. A quiet morning, a good laugh, a strong cup of coffee, a workout that clears your head. The little things really do add up and make life better.
• Make it personal. Gratitude doesn’t have to be written in a journal or posted online. It’s a mindset shift, not a performance.

Gratitude doesn’t erase struggle, but it can help soften it. It reminds you that even when life feels heavy, there are still small, steady things holding you up.

So this November, forget the perfect list. Just look for the moments in between, the ones that make things feel a little lighter, even when life isn’t.

As the holidays get closer, it can be tough to find your rhythm with movement, food, and mindset. My goal is to help you stay strong, balanced, and supported through all of it without adding more pressure to your plate.

If you’re looking for ways to keep moving and feel your best this season, I’ve got a few ways to help:

• Essential Strength Online Coaching offers structure and support you can take anywhere.
• One to One Personal Training available in person or on Zoom for customized guidance and form feedback.
• Small Group Circuit Training held in Catonsville on Tuesday at 6 PM and Saturday at 8 AM for strength, conditioning, and community.

There will also be a holiday challenge this year. If there’s something specific you’d love to see in it, send your ideas my way.

Here’s to staying grounded, moving well, and keeping the season focused on what matters most.