This month, we’re keeping it KISS – Keep It Simple at Cinch – because this is the season for slowing down, simplifying and nourishing yourself with routines that feel easy, grounding, and sustainable.
Here’s what we are focusing on this month…as always, our 4 Pillars:
- FASTING 💛
– At this time of year all we want to do is go into hibernation mode, jammies on, fire lit and TV binging. Not much movement, and eating ‘comfort food’ which usually means unhealthy carb-loaded foods.
INSTEAD – Embrace the comfort of Autumn with a few SIMPLE Cinch Hacks.
Here’s what we will be doing:
- Establish and stick to your fasting routine! We both do 12-6pm x 5 days a week. Then 10-8pm at the weekend. This works really well. Find your own rhythm and what works best for you.
- We have also decided that we will be switching it up a little from today and are committing to doing one 24 hour fast per week. For example, Dinner on day 1 at 6pm – FASTING until Day 2 dinner at 6pm.
- Most importantly, listen to your body – if you feel really hungry and aren’t enjoying it, and are just not in the right mindset, eat! This isnt meant to be a punishment.
- As always, if you are excessivly stressed, not sleeping properly or suffering from PMT, don’t put extra stress on your body with extended fasts, 8-14 hours is plenty on these days.
- MINDSET – MINDFUL PORTION SIZES AND ‘WEE TREATS’ 💛
This month is about enjoying everything in balance without guilt or restriction.
🍽️ Portion Awareness
- Eat your meals on a smaller plate → it tricks your brain & its amazing how you still manage to feel satisfied.
- Fill your plate with ‘volume foods’ think lots of veg like broccoli, carrots, stifried veg, ¼ of your plate should be protein and ¼ smart carbs, think sweet potato, butternut squash, lentils, wholewheat pasta, boiled potatoes and beans.
- Eat slowly – and really enjoy and savour your food! Dinner time is not a race to see how quickly you can get your dinner down (NICOLA!) Try to put your knife and fork down between mouthfuls.
🍫 Wee Treats – these should be occasionally as they add up to much more that any of us realise!!
- Plan the treats – don’t graze mindlessly. If you really fancy a ‘wee treat’ choose a portion, enjoy it fully, then move on.
- Example:
- 2 squares of dark chocolate (not the entire bar)
- Small glass of wine (Not the bottle)
- Single scoop ice cream (not the tub)
- If you are like me and dont have the willpower not to eat the entire bar of chocolate, dont buy it – simple!
- Break the Habit – don’t reach for the biscuits when you are having a cup of tea, try breaking the habit it with fruit chopped up as it still gives the sweet hit without the calorie overload!
- Cooking Theme 💛Slow Cooker & Batch Cooking Month
- We are dusting off our slow cookers to make meal prep easier.
- We are also getting ahead of the week to meal prep (Sunday is perfect for this) – you start the week strong and with a packed fridge of great meals.
- Think simple, warming meals ready when you come home. Saves time, energy, and keeps you on track.
- Please share your fav recipes in here for Inspo!
- Movement – Happy Steps 💛
- Get outside, put your big coat on, grab a dog, a buddy or your ear phones and off you go, try to get a walk in every day, even if its only 15 mins – walking boosts mood and charges your soul – aim for 8-10K steps daily and post in the group chat for extra accountability
- Eliminate excuses – It may be dark and wet, but thats no excuses! Invest in a head torch and high vis jacket – and away you go.
- Finish with a moment to ground yourself – stand on the earth bare foot, breathe, and reset daily if you can.
- Monthly Walk and Talk Meet Up – great to see so many of you want this in October – Sunday 12th October at 8.30am at Shaw’s Bridge – please try and make it, bring a flask of coffee and we will find a quite space to sit and have a chat after 🙂
Optional Extras This Month 💛
- Buddy System: Want extra accountability? We’ll match you with a Cinch buddy for light daily check-ins (we love voice notes!).
- Juicing & Smoothie Group: Join this group: Share recipes, ideas, and keep your nutrients high.
- Soberish: Take a mindful break from alcohol this for month for Sober October – whether that’s a few nights off or the full month. There’s a manual in your members area!
✨ Keep it simple. Keep it flexible. Keep it Cinch. ✨