Fall Habits, Protein Coffee, & Exciting News!

Felicia Schindler
Oct 9
3 min read

Happy October! 🍂 Fall is officially in full swing! Crisp mornings, cozy sweaters, and maybe a little pumpkin on just about everything. 😉

But while fall can feel fun and festive, it’s also a time when shorter days and cooler weather can zap your motivation (literally). That’s why this month I’m sharing fun, seasonal ways to boost your energy and keep your wellness routine on track (without giving up your fall favorites).

Questions or need help finding your groove again?

Click Here

Three Fall-Inspired Habits That You Can Implement Today!

🍎 Apple a Day Upgrade – Apples are full of fiber and vitamin C. Pair them with almond butter for a snack that’s equal parts cozy and balanced. My current favorite is Envy's.

☀️ Chase the Sunlight – Days are getting shorter, but even 10 minutes of morning light can improve your energy and support your mood.

🍂 Fall Movement – Raking leaves, pumpkin picking, or a weekend hike all count as movement. Make it fun, not a chore!

October Spotlight

Exciting Starbucks Update!

I am not a Starbucks fan, but if you are and you are out and about and want a Starbucks drink, Starbucks recently launched a new lineup of Protein Cold Foam and Protein Lattes, offering 15 to 36 grams of protein per grande, depending on how they’re made.

These new options are pretty exciting — they can help boost your protein intake if you customize smartly. But here’s what I don’t want you to miss:

Even with added protein, many of these drinks contain added sugar (especially flavored ones).
The difference between a helpful pick-me-up and a sugar crash often comes down to how sweet it is.
Starbucks is releasing sugar-free and unsweetened versions (like sugar-free vanilla) to give you control. Click here for more info!

Protein Coffee News You’ll Love

Starbucks is not my favorite, but if it is for you, Starbucks just released new Protein Cold Foam and Protein Lattes, packing up to 36g of protein per grande (depending on how you order it). Sounds amazing, right? But here’s the thing — not all protein coffees are created equal.

Here’s how to enjoy yours without the crash:

✅ Ask for less syrup or choose sugar-free flavorings (like sugar-free vanilla).

✅ Choose the lighter cold foam or unsweetened options to cut added sugar.

✅ Treat it as a protein boost, not your main meal.

✅ Pair it with something balanced — like Greek yogurt or an egg wrap — to steady blood sugar.

💪 Coach’s Take: If I had to choose the best choice, I would choose an iced sugar-free vanilla protein latte — 29g protein, 9g sugar, 4g fat in a grande. It’s delicious, satisfying, and actually supports your goals

What’s Happening in My Program

The Fall to Fitness Challenge kicks off October 27th!

If you’ve been wanting structure, motivation, and a plan that actually gets results — this is it. We’re going all in for 6 weeks of strength, nutrition, and accountability to finish 2025 feeling stronger, leaner, and confident before the holidays hit.

Here’s what’s included

4 workouts/week — structured + progressive (strength + conditioning)
Nutrition resources + fall meal ideas
App access with all workouts, tracking, and video workouts
Community accountability + goals and habit recommendations

You don’t need perfect — you just need a plan.

Join Here

Fall-Inspired Recipes

Pumpkin Blended Baked Oats

So delicious and feels like fall. To increase the protein in this recipe, you could add 1/2 scoop of vanilla protein powder. These are the adjustments I will be making. If it's too dry just add more milk.

Macros: 182k, 11g protein, 24c, 5f