Hey ,

Hello fall! 

October might be my favorite month of the year. Cooler mornings, hoodies, soups, hot drinks, fire pits, and of course spooky season. It always feels like a shift. The weather changes, the days shorten, and routines start to settle after the chaos of summer. This is the perfect time to check in with your habits and decide where you want to put your energy before the holiday season begins.

Movement: The Power of Tempo

Strength training is often measured in weight, but tempo changes the entire experience of a lift. By slowing down the lowering, adding a pause, and controlling the press or pull, you create more tension, improve focus, and remove the urge to rush through for the sake of finishing.

Tempo training offers several benefits:

• More time under tension leads to stronger muscles
• The challenge increases without adding extra weight
• Coordinating breath with each phase builds stamina and focus
• Intentional movement improves awareness and prevents momentum from taking over

Try this the next time you squat, press, or row. Lower for a three-count, pause at the bottom, and then rise with strength and purpose. The difference will be immediate.

Nourishment: Magnesium Rich Foods

Protein usually gets the spotlight, but magnesium quietly supports many systems that keep you strong and balanced. It plays a role in energy production, recovery, bone health, hormone regulation, and quality sleep.

Magnesium rich foods that fit perfectly into fall meals include:

• Pumpkin seeds
• Leafy greens such as Swiss chard and spinach
• Black beans and lentils
• Almonds and cashews
• Dark chocolate

Sprinkle pumpkin seeds on oatmeal, snack on almonds, or add beans to soups and stews this season. These small choices create lasting benefits.

Mindset: Seasons Change, So Can You

Fall invites reflection and resets. Instead of waiting until January for a fresh start, October can be the time to realign routines and create momentum that carries you through the end of the year.

Shorter days do not need to mean less energy. They can be an invitation to build anchor actions, small repeatable habits that keep you grounded when life feels busy. An anchor action might be a morning walk, a set workout time, or a bedtime routine that signals the day is done.

This season is also a chance to experiment with shifts that support your energy rather than drain it. Try moving workouts earlier in the day, prepping a few hearty meals for the week, or setting tech boundaries at night to protect sleep.

Your challenge: Choose one anchor action for October. Keep it simple and consistent so it carries you into the months ahead.

Client Spotlight

Meet Emily, one of my clients who chose to take a proactive approach to strength. She had always been active but wanted to train with more purpose, especially to protect against age related bone and muscle loss.

Here is what she shared:

Here is what she shared:

“I’ve always been active but struggled to weight train consistently or effectively. I started training with Mary at the beginning of the year with the goal of warding off age related bone and muscle loss. My stability and strength have increased steadily, and that’s given me the confidence to try new activities like wake surfing and ice climbing. Mary is incredibly supportive and keeps me accountable, and getting a new set of workouts each month means I (and my muscles) never get bored.

I think Emily is a total badass and I love getting the photos she sends me from all the adventurous things she is doing on her trips. Her story shows what can happen when you combine consistency with the right plan. Strength builds slowly, then suddenly you find yourself doing things you never imagined.

October gives us a chance to slow down, reset, and strengthen the routines that carry us through the rest of the year. Whether it is paying attention to tempo in your lifts, adding magnesium rich foods to your meals, or choosing a simple anchor action to keep you grounded, small intentional steps now will build consistency that lasts.

As we move into the final stretch of the year, remember you do not have to do it alone. Whether it is showing up for yourself with a few simple changes or finding a program that gives you structure and accountability, support makes the difference.

I have space for online coaching, a little room for one to one training locally in Catonsville, and my small group sessions on Tuesdays at 6 PM and Saturdays at 8 AM are always a good way to build strength with community.

However you choose to move this season, keep it simple, stay consistent, and give yourself credit for every step forward. Wishing you a strong and grounded October.

Have an amazing October!