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 FITNESS FITNESS 

& & 

HEALTHY LIVINGHEALTHY LIVING

Mountain Views-News SATURDAY, September 20, 2025


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.

PUMPKIN SPICE OVERLOAD

UNLOCK YOUR LIFE


As summer fades and leaves begin to turn, pumpkin spice takes 
over. Coffee shops roll out lattes, grocery stores fill with pumpkin-
flavored snacks, and fans rush for their first taste of fall. For 
many, the warm, spicy flavor brings back memories of family, 
cozy kitchens, and holidays ahead. But why are we so hooked on 
something so simple?

It comes down to comfort and tradition. The spices (cinnamon, 
nutmeg, ginger, and cloves) remind us of pies, chilly evenings, 
and family gatherings. Add “limited time only” marketing and 
a flood of social media posts, and pumpkin spice becomes more 
than a flavor. It’s a cultural event people don’t want to miss.

So what are the most popular pumpkin spice items? At the top 
of the list is the famous Pumpkin Spice Latte (PSL). Starbucks 
introduced it in 2003, and it has been the star of the season ever 
since. Today, nearly every coffee chain offers its own version, 
from iced pumpkin spice cold brews to bottled pumpkin spice 
coffee drinks.

Right behind lattes are pumpkin spice creamers. Instacart 
reports that sales of these creamers jump more than 1,400% 
once fall hits. That means people aren’t just ordering a PSL, 
they’re making pumpkin spice coffee at home every morning.

Then there are the snacks and sweets. Walk into any store in September and you’ll see shelves 
of pumpkin spice cookies, protein bars, muffins, cereals, candies, and even pretzels. Trader 
Joe’s alone launches more than 30 pumpkin spice products each year, including donut holes, 
waffles, and ice cream.

And let’s not forget the novelty items. From pumpkin spice marshmallows to pumpkin spice 
beer, companies try to outdo each other with new twists. The pumpkin spice market in the 
U.S. now tops $1 billion a year and is expected to double in the next decade.

But all that cozy flavor comes with a cost—both for your body and your wallet.

Let’s start with health. A standard grande pumpkin spice latte from Starbucks has around 390 
calories and 50 grams of sugar, more sugar than you should have in an entire day. Add whipped 
cream, or drink one several times a week, and stack up quickly. Pumpkin spice creamers may 
seem harmless, but a splash here and a splash there can add up to hundreds of calories each 
week. Snacks like cookies and muffins are usually loaded with added sugar and fat too.

The financial cost adds up as well. A single PSL costs around $6–$7 depending on where you 
live. Have one multiple times a week, and you’re spending more than $100 a month on just 
one drink. Add creamers, cereals, and special treats from the grocery store, and pumpkin 
spice can quietly drain your budget long before the holiday shopping season arrives.

Fortunately, you don’t have to give up the flavor you love. There are realistic ways to enjoy 
pumpkin spice without breaking your health goals or your bank account.

Make your own latte at home. Brew strong coffee or espresso, warm some plant-based milk, 
and add a teaspoon of real pumpkin purée with a sprinkle of cinnamon, nutmeg, and ginger. 
Sweeten lightly with honey or maple syrup. You’ll cut the sugar by more than half and save 
money too.

Use spice blends instead of syrups. A small container of pumpkin pie spice costs just a few 
dollars and can last the whole season. Shake it on top of oatmeal, yogurt, or plain coffee. You’ll 
get the flavor without all the additives.

Try healthier snacks. Instead of buying processed pumpkin spice cookies, bake your own using 
whole wheat flour, less sugar, and real pumpkin. Or stir pumpkin purée and spices into 
yogurt for a protein-rich snack.

Keep it special. One reason pumpkin spice feels exciting is because it’s seasonal. If you limit 
yourself to a weekly treat instead of a daily habit, you’ll enjoy it more, and save money and 
excess calories.

Pumpkin spice isn’t just about food. It’s about feelings. We crave it because it makes us feel 
safe, warm, and connected to traditions we love. There’s nothing wrong with enjoying that 
comfort. But being aware of what you’re actually consuming can help you make better choices.

So the next time you’re tempted by a pumpkin spice latte or a box of pumpkin spice cookies, 
pause for a second. Ask yourself: is this the cozy flavor I’m after, or just the sugar rush? If it’s 
comfort you want, you can get that feeling with a homemade version, a simple spice blend, or 
even just the smell of a cinnamon candle.

THE STORIES WE TELL OURSELVES:

What Story Are You Telling Yourself About Yourself

We all carry narratives about our abilities and limitations. “I’m not good 
at technology.” “I’m bad with numbers.” “I have a black thumb.” These 
statements feel like facts, but as a for-mer defense attorney I know that 
facts are subject to change. What if, Instead they’re just stories we’ve accepted 
without question?

These self-imposed labels might seem harmless when they apply to 
things we don’t care about. But watch what happens when “I’m bad at 
math” becomes a reason to avoid starting a business, or when “I’m not 
tech-savvy” prevents us from exploring new opportunities. Suddenly, 
these innocent-sounding beliefs are quietly shaping the boundaries of our lives.

When Everything I Touched Died

I used to believe I had a black thumb. Everything I touched seemed to wither and die. For years, this 
story kept me away from gardening entirely. Why try when failure seemed inevi-table?

But then I started questioning that narrative. Was I really cursed with plant-killing powers, or was 
I simply uninterested in learning what plants actually needed? The truth was un-comfortable but 
liberating: I hadn’t failed at gardening—I’d never really tried.

My transformation began with curiosity instead of resignation. Instead of assuming I was destined 
to kill plants, I approached them as living beings worth understanding. I re-searched their needs, 
paid attention to their signals, and most importantly, I allowed myself to care.

Today, I tend to a Meyer lemon tree, something the old “black thumb” version of me would never 
have dared attempt. When problems arise (and they do—citrus trees face real chal-lenges from pests 
and diseases), I no longer catastrophize. I breathe, research, seek help, and follow through. The 
woman who once killed houseplants now lovingly applies treat-ments to diseased leaves.

If you had told my younger self this story, I wouldn’t have believed you.

The Power of “What If?”

What if our perceived limitations are really reflections of where we’ve placed our interest and attention? 
What if lack of competence stems more from lack of confidence than lack of ability?

The stories we tell ourselves matter because they become the lens through which we see possibilities. 
When we believe we’re “bad at something,” we stop trying. When we stop try-ing, we never 
improve. The story becomes self-fulfilling prophecy.

But stories can be rewritten.

Your Turn to Question the Story

This week, notice the limiting stories you tell yourself. Pick one that matters to you—something that 
might be holding you back from an opportunity or experience you actually want.

Ask yourself:

- Is this story absolutely true?

- How does believing it serve me?

- What would be possible if I approached this area with curiosity instead of resignation?

- What’s one small step I could take to test this belief?

You don’t have to transform overnight. Start with curiosity. Start with caring. Start with trying.

The most beautiful gardens begin with someone willing to plant a single seed, even with uncertain 
hands.

Lori A. Harris is an Award-winning Integrative Change and Transformational Coach. You can learn more about 
her at loriaharris.com

Lori A. Harris

ALL THINGS by Jeff Brown

DANCING AT HOME

You don’t need a studio, a gym membership, or professional training to enjoy the power 
of dance. Your living room can be the perfect stage to move, groove, and feel better inside 
and out. Dancing at home is more than just a fun activity it’s a lifestyle booster that brings 
benefits for your body, mind, and spirit.

Physical Fitness Made Fun

Dancing is a full-body workout 
disguised as play. Even a 
few songs can get your heart 
pumping, improve stamina, 
and increase flexibility. Because 
it engages multiple 
muscle groups, it helps with 
coordination and balance 
while also toning your body. 
The best part? You burn calories 
without the monotony 
of traditional exercise routines. 
A dance session in 
your living room can rival a 
jog or fitness class, all while 
being much more enjoyable.

Stress Relief and Mood Enhancement

Few things are as effective for stress relief as turning up your favorite music and moving 
freely. Dancing releases endorphins, the body’s natural mood boosters, while reducing 
cortisol, the stress hormone. This simple shift in chemistry can leave you feeling lighter, 
happier, and more energized. After a long or overwhelming day, dancing in your living 
room offers a quick reset that clears your mind.

A Creative Outlet

Unlike structured workouts, dance has no strict rules at home. Your living room becomes 
your personal studio where you can express yourself freely. Improvising moves or making 
up routines allows you to explore creativity, boost self-expression, and gain confidence. 
For many, dance becomes not just exercise but also a form of art and emotional release.

Deeper Connection to Music

Music has the power to stir emotions, and dancing allows you to embody that energy. 
Instead of simply listening, you feel the rhythm with your entire body. Whether it’s upbeat 
tracks that energize you or slow songs that calm you, the act of moving in sync with music 
creates a deeper, more immersive experience.

Convenience Anytime, Anywhere

Perhaps the most practical benefit of dancing in your living room is accessibility. You don’t 
need equipment, large spaces, or a set schedule. You can dance alone, invite family members 
to join, or even connect with friends virtually for a shared experience. It’s available 
whenever you are, no matter the weather or time of day.

In Summary

Dancing in your living room is more than entertainment. It’s an easy, joyful practice that 
promotes fitness, reduces stress, encourages creativity, and deepens your connection with 
music—all in the comfort of your own home.


LA SALLE GIRLS’ TENNIS: SHORT-HANDED BUT FULL OF FIGHT 
IN LEAGUE OPENER

 
The La Salle girls’ tennis team officially 
opened league play this week with a 5–13 loss 
to St. Joseph on Tuesday, followed by a dominant 
15–3 win over Bishop Amat on Thursday. 
Playing with only eight players and forced to 
forfeit three sets right from the start, the Lancers 
have shown resilience, adaptability, and 
plenty of promise.

 Coach Javier Djeu’s main takeaway from the 
week was hope. “Although we are short handed 
at the moment, I’m happy with what I saw on 
Tuesday. It was defi-nitely a winnable match 
and I’m looking forward to playing them the 
second time around at our courts. The match 
against Amat, we looked fantastic. We’ve had to 
make some last minute changes to the line up, 
which is not my style, and every-one is adapting 
quickly.”

 The short roster hasn’t dampened the team’s 
spirit. Instead, it has sharpened their focus. 
“We’re facing it head on,” Coach Javier said. 
“Trying not to think too much about it and 
creating unnecessary pressure, but using that 
same pressure to make sure every match we 
play counts.”

 The highlight of the week came from the 
doubles teams, where La Salle showed depth 
and chemistry despite the shuffle. “I’m confident 
in my singles players and I know what 
I’m going to get from them. But I was happily 
surprised with how well all three doubles teams 
played this week. Especially since one team is 
brand new to doubles this season as well as to 
each other.”

 Much of that success came under sudden adjustments. 
“I made the new line up on the way 
to the first match,” Coach Javier admitted. “I 
had two players suddenly switching from singles 
to doubles and vice versa. This is not the 
way I like to do things at all, but they went with 
it and we looked great. I’m just happy my team 
is staying strong with all the twists and turns 
we’ve had so far.”

 Looking ahead, La Salle will hit the road 
next week for matchups against St. Mon-ica 
and Pomona Catholic. Coach Javier's focus is 
on building rhythm. “Getting in-to the groove 
is key. Hopefully this is the last line up change 
I need to make and we can really get into the 
groove of things. Seasons move quickly and 
there’s no time to waste. 

 Rain here and there and suddenly you’re at 
the end of the season. Every moment on the 
court counts.”

Javier Djeu 

Head Girls' & Boys Tennis Coac


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