• 4 cups mixed berries (strawberries, blueberries, raspberries, blackberries)
• 1/2 cup granulated sugar
• 1 tablespoon lemon juice
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1/2 cup rolled oats
• 1/2 cup brown sugar
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup unsalted butter, melted
• Vanilla ice cream (optional, for serving)

Instructions:

Prepare the Berries:

• Preheat the oven to 375°F (190°C).
• In a large bowl, combine the mixed berries, granulated sugar, lemon juice, and vanilla extract. Toss until the berries are evenly coated.

Make the Topping:

• In a separate bowl, mix together the flour, rolled oats, brown sugar, baking powder, and salt.
• Stir in the melted butter until the mixture becomes crumbly.

Assemble the Cobbler:

• Transfer the berry mixture to a greased 9×13-inch baking dish.
• Evenly sprinkle the crumbly topping over the berries.

Bake:

• Bake in the preheated oven for 35-40 minutes, or until the topping is golden brown and the berries are bubbly.

Serve:

• Let the cobbler cool slightly before serving. Top with a scoop of vanilla ice cream if desired.

This mixed berry cobbler is a perfect sweet treat to celebrate the end of summer. The combination of juicy berries and a crunchy topping makes it an irresistible dessert for any occasion. Enjoy with loved ones and savor the last taste of summer!

Before diving in, it’s important to set clear goals and commit to consistency. Dedicate at least 20-30 minutes each day for the next 30 days to complete the exercises outlined below. Remember, proper nutrition and hydration play a crucial role in achieving fitness goals, so fuel your body with nutritious meals and plenty of water throughout the challenge.

DAY 1-7:

• Plank Challenge: Start with a 1-minute plank and increase by 10 seconds each day.
• Squats: Perform 3 sets of 15 squats daily to engage your glutes.
• Crunches: Complete 3 sets of 20 crunches to target your abdominal muscles.

Day 8-21:

• Leg Raises: Incorporate 3 sets of 15 leg raises to strengthen lower abs.
• Bridge Pose: Hold a bridge pose for 30 seconds and increase duration daily.
• Flutter Kicks: Do 3 sets of 30 flutter kicks to enhance core stability.

DAY 22-30:

• Mountain Climbers: Perform 3 sets of 20 mountain climbers to boost cardio and core strength.
• Fire Hydrants: Complete 3 sets of 15 fire hydrants per leg for glute activation.
• Side Planks: Hold side planks for 30 seconds each side, increasing time gradually.

*Listen to Your Body: Take rest days as needed to prevent burnout and allow muscles to recover.

Embark on this 30-day BTS Fitness Challenge with enthusiasm and determination. By focusing on strengthening your abs and glutes, you’ll not only improve your physical fitness but also boost your confidence and energy levels for the second end of the year ahead.

Recipe 1: Pumpkin Spice Smoothie Bowl:

Because Who Doesn’t Love Pumpkin Spice?

Ingredients:

• 1/2 cup canned pumpkin puree
• 1 ripe banana 
• 1/2 cup Greek yogurt
• 1/4 cup almond milk (vanilla-flavored if you’re feeling extra)
• 1 tsp honey
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cloves
• 1/4 tsp vanilla extract
• Toppings: granola, chopped nuts, sliced apples, and a honey drizzle

Instructions:

1. Blend together pumpkin, banana, yogurt, almond milk, honey, spices, and vanilla.
2. Pour it into a bowl, and this is where the fun begins—top it with all your favorite things.
3. Grab a spoon and dig in!

Recipe 2: Sweet Potato Pie Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup mashed sweet potato (cooked and cooled)
• 1/2 cup Greek yogurt
• 1/2 cup almond milk
• 2 tablespoons maple syrup
• 1/2 teaspoon ground cinnamon
• A pinch of nutmeg
• Chopped pecans or walnuts for topping
• Whipped cream

Instructions:

1. In a mason jar or airtight container, combine oats, mashed sweet potato, yogurt, almond milk, maple syrup, and spices.
2. Stir well to combine all ingredients.
3. Seal and refrigerate overnight.
4. In the morning, give it a good stir, top with nuts, and a dollop of whipped cream if you’re feeling extra indulgent.

Recipe 3: Pumpkin Spice Latte – The Ultimate Fall Sip

Ingredients:

• 1 cup brewed strong coffee or espresso
• 1/2 cup milk (any type you prefer)
• 2 tablespoons pumpkin puree
• 2 tablespoons maple syrup (adjust to taste)
• 1/2 teaspoon pumpkin pie spice
• Whipped cream
• Cinnamon for garnish

Instructions:

1. In a small saucepan, combine milk, pumpkin puree, maple syrup, and pumpkin pie spice.
2. Heat the mixture over medium heat, whisking continuously, until it’s hot but not boiling.
3. Brew your coffee or espresso.
4. Pour the coffee into a mug and add the hot pumpkin milk mixture.
5. Top with whipped cream and a sprinkle of cinnamon.
6. Sip and savor the sweet, spiced goodness of your homemade Pumpkin Spice Latte.

With these fall recipes, you’re all set to embrace the enchantment of this season while staying on top of your game. So, go out there, get your pumpkin spice latte, and stay cool for autumn.

Grains and Carbs:

• Quinoa: A protein-packed alternative to rice.
• Cauliflower Rice: A low-carb substitute for traditional rice.
• Whole Wheat Pasta: A higher-fiber option to traditional pasta.

Proteins:

• Plant-Based Protein: Incorporate lentils, chickpeas, and tofu as alternatives to meat.
• Fish: Choose locally sourced, a more sustainable option.
• Grass-Fed Beef: If you prefer meat, opt for grass-fed beef.

Dairy:

Almond Milk: A popular dairy milk alternative.

Snacks:

• Nuts and Seeds: Almonds, walnuts, and chia seeds are great alternatives to your average chips and crackers.
• Whole-Grain Popcorn: A whole-grain, low-calorie alternative to buttered popcorn.

Cooking Oils:

• Olive Oil: A heart-healthy oil for cooking.
• Avocado Oil: Suitable for higher heat cooking.

Fruits and Vegetables:

• Local Produce: Support local farmers and buy some fresh produce.
• Organic Options: Opt for organic fruits and vegetables when possible to reduce exposure to pesticides.

Beverages:

• Herbal Teas: Try caffeine-free options like chamomile, peppermint, and hibiscus.
• Sparkling Water: Opt for sparkling water instead of sugary sodas.

Start small, experiment with new flavors, and enjoy the journey to a healthier and more sustainable lifestyle.

We posted a poll on our Instagram @livingbybellaco, asking what your main focus was this summer: The top result was focusing on your fitness journey. So of course, we created 5 ways to own your fitness journey this summer.

1. Set Realistic Goals: Are you aiming to increase strength, endurance, or achieve a specific milestone (such as conquering 3 miles on the stair master—a remarkable feat, if you ask me)? Your goal should be precise and measurable so you can truly track your progress.
2. The Habit: Treat your fitness journey as an essential part of your schedule. Just like you prioritize your work and other commitments, carve out time for exercise. Treat is as a non-negotiable appointment, so you’ll ensure consistent progress.
3. Go Crazy: You don’t have to just hit the gym: Consider dancing, yoga, weightlifting, martial arts, or any other form of exercise. Join group fitness classes, find workout buddies, or engage with online fitness communities. Trying a variety of ways to stay active will make your fitness journey feel less like a chore, and more like fun.
4. Put Yourself First: Fitness goes beyond exercise. Sleep, diet, and stress play a big role in affecting your health and energy. Taking care of yourself first is necessary, and by doing so, you’ll likely hit your fitness goals much faster.
5. Embrace the Journey, Not Just the Destination: View your fitness journey as a continuous process of growth and self-improvement. Focus on the habits and positive changes you’re making along the way, rather than solely fixating on the end result. Remember, true empowerment lies in the person you become throughout the journey.