Stronger Than Pumpkin Spice

Strength, consistency, and enjoying fall without guilt

Fall is officially here — the air is crisp, the leaves are changing, and pumpkin spice is everywhere. But at CrossFit Expedition, we’re here to remind you that while the flavors of the season are sweet, nothing is stronger than your consistency, your mindset, and the strength you’re building in and out of the gym.

Strength > Sugar

As the weather cools down, comfort foods start calling — and that’s okay. Strength training is one of the best ways to keep your metabolism fired up and your energy levels high. Lifting builds lean muscle, which continues burning calories even when you’re resting. So, every time you show up to train, you’re not just getting stronger physically — you’re creating more freedom to enjoy life’s little treats guilt-free.

Nutrition Tip: The 80/20 Rule

You don’t have to avoid all the seasonal goodies to stay on track. Follow the 80/20 rule:

• 80% of the time, focus on whole, nutrient-dense foods — lean proteins, colorful veggies, fruits, whole grains, and healthy fats.
• 20% of the time, enjoy your favorite fall treats — the pumpkin spice latte, the apple crisp, or that slice of pie.

It’s about balance, not restriction. Consistency with your habits matters far more than perfection.

Fall Focus

As the year winds down, this is your reminder to stay committed to what makes you feel strong and confident. Keep showing up, fueling your body, and taking care of yourself — because strength isn’t just physical. It’s in your discipline, your mindset, and your ability to enjoy the season without guilt.

So sip that latte, pull on your hoodie, and get to class.
You’re stronger than pumpkin spice. 💥