It's almost fall, which means that pumpkin season is upon us! These are the perfect fall treat to try this week.

By Lexie Gray

Find a sit spot (a space close to nature that has limited distractions) and take this audio with you. Take 10 minutes to feel this embodiment, invite what your body needs. Take 10 minutes to reflect in a way that allows this invitation to flow through you. It could be journaling, painting, drawing, dancing, whatever you feel called to do. Finally, take 10 minutes to make yourself tea, coffee, or pour a glass of water. Do this all without screens and give yourself time to be.

By Madison Traviss

Em talks about the different ways to do cardio and how to figure out what's right for you!

Take 15 minutes out of your day for some deep reflection on your mind, body and breath. The journal prompts will take you through the 5 pillars of the Live Good, Feel Good method to help you find what fuels your feel good and lights you up.

By Kerry McGinn

Is it breakfast? A snack? Breakfast for dinner? Or even dessert?

The answer my friend is yes, yes, yes and YES!

By Emma Swanston

Join Em and Yashoda for a discussion on breathwork on the Meathead Hippie podcast.

5 rounds:

8 reverse crunches
8 jumping lunges
8 push ups
8 EmPack swings

Get more EmPack workouts here!

If you're not familiar with this term, the taper tantrums are what many runners use to describe how they feel during tapering - antsy and anxious from lower volume and more rest, itching to do more. Here are 4 tips to survive it:

1. Embrace rest.
When else during training do you have the time to sleep more and take it easy? Resting more than usual can be HARD, but it's allowing your body to recover so you can crush race day.

2. Enjoy the down time.
Training takes up a large chunk of your time each week, and with other responsibilities (work, family, etc), it can be hard to fit it some of your other hobbies or interests. Take advantage of this during taper!

3. Eat well and enough.
I know it's tempting to eat less since you're doing less during taper, especially for those of us who have struggled with food before, but your body needs that extra fuel for recovery. Also keep in mind that you're about to do something big on race day and eat intentionally to fuel for that.

4. Get psyched for your race!!
You're probably feeling anxious about the upcoming race, but now is also a time to get excited! Figure out race day details, get your race day gear and nutrition organized, envision how you're going to do on race day, etc.

By Kelly Lutz 

You've probably heard how magnesium can be helpful for sleep, but did you know it can also help with anxiety? Read the article to learn more!

By Empirica

Join Dixie for a flow to facilitate the opening of the heart chakra this weekend!