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Hey hey Reader,

The seasons are changing, we're settling into new routines, and we’re excited to bring you some fresh tips, recipes, and motivation to make thejourney to your BEST LIFE both enjoyable AND sustainable.

Keep reading for a stress-free way to track your macros, a high-protein muffin recipe that's perfect for fall, a free workout (with a code for 75% off your first month at Paragon), some member testimonials, and more!

High-Protein Pumpkin Muffins

We’re sliding in with a fast, easy, and tasty pumpkin recipe from our friend @eatthegains. Enjoy this recipe for High-Protein Pumpkin Chocolate Chip Muffins!

Macros: 7g protein | 15g carbs | 6g fat | 3g fiber | 122 cals

Muffin Ingredients:

• 1 cup old fashioned oats
• 1 cup pumpkin puree
• 1 cup Greek yogurt
• 2 large eggs
• 1/2 cup vanilla protein powder
• 1 T pumpkin pie spice
• 1 tsp cinnamon
• 1 tsp baking powder
• 1/2 tsp baking soda
• pinch of sea salt
• 1/2 cup dark chocolate chips
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Muffin Instructions:

1. Preheat oven to 350° F
2. Add oats to blender or food processor and process until flour forms (about 20 seconds)
3. Add pumpkin, Greek yogurt, eggs, protein powder, pumpkin pie spice, cinnamon, baking powder, baking soda, and salt. Blend until well combined. Stir in chocolate chips.
4. Distribute into 12 silicone muffin liners (or regular muffin liners that are greased)
5. Bake for 20-30 min, or until toothpick comes out clean. Enjoy!

How to Track Macros Easy & Stress-Free

Macro Tracking = monitoring how much protein, carb, fat, and calories you eat in a day using a food tracking app.

Tracking your macros is awesome as it gives you quantifiable data and receipts of exactly how much and what you are eating each day (:

Then much like a science experiment, you can then adjust your daily goals and targets to achieve whatever things you want (like fat loss, muscle gain, improved performance, maintaining your weight, etc).

Tracking your macros doesn't have to suck, nor be time consuming, stressful, or agonizing. But it certainly can be, depending on how you approach it. Which is why we're here to the rescue (:

Our favorite macro tracking app is Cronometer.

But regardless of which tracking app you use, you don’t need to set specific daily goals for protein, carbs, fat, AND calories each day.

We prefer Flexible Macro Tracking, which is where you only focus on 2 daily goals: protein, and staying under your calorie goal.

You DO still track and record everything you’re eating in a day in a food tracking app. But you are NOT setting specific daily goals for carbs or fats, and they may each vary day-to-day.
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Example of Flexible Tracking:

• daily goals = 130g protein, 2400 calories
• 130g protein 300g carbs 75g fat = 2395 cals
• 130g protein 200g carbs 120g fat = 2400 cals
• ^ both days work and get the job done!

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Flexible Tracking Tips:

• protein: aim for 0.7-1.0 grams per lb bodyweight or target BW
• calories: you could use TDEE calculator or PN Calculator to get an estimate on your maintenance calorie needs (these are just a starting place and may be higher or lower than your daily needs, so you'll need to test and see what's true for you!)
• make sure to prioritize more carbs daily, if you're someone who is working out a lot and pretty active inside and out the gym
• try to get at least 20-25% of your daily calories from healthy fats to support your skin, hair, nails, hormones, etc
• pay attention and monitor how you feel. Do you notice a difference in your sleep, digestion, or recovery on days you have more carbs? What about days you have less carbs and more fat?

Enjoy This Free Workout

Working out from home doesn’t have to meet getting “less” of a workout.

With our Home Gym workouts, you can look great, get strong, and have a good time - all while not having to leave the comfort of your house! (:

With your Paragon membership, you'll get access to all 12 of our workout programs, so you'll have access to commercial gym, home gym, and DB-only workouts.

Want to see what all the hype is about?

Use code PARAGONFALL75 at checkout to grab 75% off your first month. That's 30 days of workouts for just $12!

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What Paragon Fam Is Saying This Week

Every week, we have a “Flex Friday” thread where Paragon members can share their wins, lift PR’s, non-scale victories, and flexing selfies.

Here's what our App members had to say:

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Questions or need help? Shoot us an email to help@paragontrainingmethods.com​

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