Welcome to Week 1 of your Autumn Glow Reset. This week is all about easing in, grounding your body, moving with intention, and preparing your kitchen and habits for a healthy seasonal shift.

🔥 Your Movement Plan

Kickboxing Workouts

• 🥊 Monday: "Ignite" - Full-body energizer

• 🥊 Wednesday: "Rooted Power" - Lower body & core focus
  Watch on demand - go at your own pace, pause when needed.

Daily Goal

• 🚶‍♀️ 10,000 steps a day
  Move outdoors, if possible, breathe in the cooler air, and enjoy the rhythm of walking or cycling.

• Share with the group with a screenshot - we will all put a heart of our wins

💧 Hydration Reminder

Aim for 6–8 glasses of water daily (2 litres). Try this structure:

✅ 1 glass as soon as you wake up
✅ 1 glass before each meal
✅ 1 during/after exercise
✅ Herbal teas are welcome too!

💡 Tip: Add a slice of ginger, cucumber, or cinnamon for an autumn twist.

🥄 Nutrition Reset: Small Shifts This Week

This week, you don't need to overhaul your diet, just begin the transition toward anti-inflammatory eating with small swaps and awareness.

Try these gentle upgrades:

❌ Cut back on packaged snacks
✅ Swap for: a handful of nuts, plain yogurt with cinnamon, or carrot sticks with hummus

❌ Avoid sugary sodas and fizzy drinks
✅ Swap for: water with cucumber, herbal teas hot or cold

❌ Skip ultra-processed breakfast cereals
✅ Swap for: oats, stewed apple with cinnamon, or boiled eggs with avocado

This is just the beginning, we’re not aiming for perfection, just progress. 🌿

🍲 Golden Carrot & Lentil Soup

A silky, golden bowl of goodness that warms you from the inside out.
Packed with carrots, red lentils, turmeric, and ginger, this soup is a comforting, nutrient-rich blend that supports joint health and digestion while boosting immunity. Perfect for a cosy lunch or light dinner, it’s naturally creamy without dairy and ready in just 30 minutes.

🥣 Golden Carrot & Lentil Soup

(Serves 4 – Ready in 30 mins)

Anti-inflammatory power: Turmeric + ginger + carrots = joint-loving, immune-supporting goodness.

Ingredients:

• 1 tbsp olive oil

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 thumb-sized piece of ginger, grated

• 1 tsp ground turmeric

• 3 large carrots, chopped

• 150g red lentils, rinsed

• 1L low-salt vegetable stock

• Juice of ½ lemon

• Fresh parsley to serve

Method:

1. Heat olive oil in a large pot. Sauté onion for 3–4 mins until soft.

2. Add garlic, ginger, and turmeric — stir for 30 seconds until fragrant.

3. Add carrots, lentils, and stock. Bring to a boil, then simmer for 20 mins until carrots are tender.

4. Blend until smooth, then stir in lemon juice.

5. Serve with fresh parsley and a drizzle of olive oil.

🥗 Autumn Glow Salad with Tahini Dressing

A vibrant, earthy salad bursting with colour and texture.
Sweet roasted butternut squash, leafy greens, beetroot, and pumpkin seeds are brought together with a creamy, zesty tahini dressing. Every bite is rich in antioxidants, fibre, and healthy fats — a simple way to nourish your body and feel satisfied, no matter the season.

🥗 Autumn Glow Salad with Tahini Dressing

(Serves 2 – Ready in 15 mins)

Anti-inflammatory power: Leafy greens + roasted squash + omega-3-rich seeds.

Ingredients:

• 150g butternut squash, peeled & cubed

• 1 tbsp olive oil

• 100g baby spinach or mixed leaves

• ½ red onion, thinly sliced

• 1 small beetroot, cooked & sliced

• 1 tbsp pumpkin seeds

For the dressing:

• 1 tbsp tahini

• Juice of ½ lemon

• 1 tsp honey or maple syrup

• 2–3 tbsp water (to thin)

• Pinch of salt

Method:

1. Toss squash cubes in olive oil, roast at 200°C for 15 mins until tender.

2. Whisk together tahini, lemon juice, honey, salt, and enough water to make a smooth dressing.

3. Arrange spinach, onion, beetroot, and roasted squash in bowls.

4. Drizzle over dressing, sprinkle with pumpkin seeds, and enjoy.

👉 Want the full recipe collection and structured food plan?
Grab the full Glow Reset Book – PDF or Hard Copy

🧘‍♀️ Weekly Intention: “Slow is Strong”

This week is about listening to your body and building consistency. Think less pressure, more presence.

Try:

• Breathing deeply after your walk

• Taking time to chew and enjoy your meals

• Journaling how you feel after making food swaps

🌙 Sleep Hygiene for a Better Reset

🛏️ 1. Screen-Free Wind Down
Put devices away at least 30–60 minutes before bed. Replace with reading, stretching, or quiet reflection.

🌿 2. Create a Bedroom Ritual
Dim lights, lower the temperature, and maybe use lavender or chamomile to create a signal for sleep.

You’ve started the journey, now it’s time to build momentum. Week 2 is about strengthening your new habits, especially around food, movement, and mindset. Keep it steady, keep it kind.

🔥 Your Movement Plan

Kickboxing Workouts

• 🥊 Monday: "Core Fire" - Upper body & abs

• 🥊 Wednesday: "Steady Power" - Full body flow

Daily Goal

• 🚶‍♀️ 10,000 steps a day
  Try adding a nature walk, or walk somewhere new. Walking after meals can help digestion and blood sugar balance too.

💧 Hydration Check-In

Still aiming for 6-8 glasses daily? Here’s a gentle reminder:

• Add a reusable bottle to your daily essentials

• Try warm water with a cinnamon stick in the morning

• Match your coffee or tea with a glass of water to stay balanced

🥄 Nutrition Focus: Refine & Replace

Last week was about awareness and removing the big disruptors (snacks, sodas, cereals). This week, focus on refining your meals and increasing anti-inflammatory foods.

🧡 Try these upgrades:

✅ Add colour to your meals
Aim for at least 3 different vegetables per day. Think roasted squash, leafy greens, or purple cabbage.

✅ Choose healthy fats
Use olive oil, avocado, a few nuts or seeds daily. These nourish your joints and hormones.

✅ Ditch the white bread
Swap for: rye, sourdough, oatcakes, or even lettuce wraps if you're adventurous!

This week’s recipes are all about vibrant colours and powerful nutrients that fuel your body and fight inflammation.
🌊 Mediterranean Salmon & Veg – Tender, oven-roasted salmon with sweet peppers, courgette, and a hint of smoked paprika for a heart-healthy, omega-3 boost.
🍠 Spiced Sweet Potato & Chickpea Bowl – Comforting and filling, with warming spices, golden sweet potato, and protein-rich chickpeas to keep you energised all day.

🥘 One-Pan Mediterranean Salmon & Veg

(Serves 2 – Ready in 25 mins)

Anti-inflammatory power: Omega-3 fatty acids from salmon + antioxidant-rich vegetables.

Ingredients:

• 2 salmon fillets

• 1 red pepper, sliced

• 1 courgette, sliced into half-moons

• 1 small red onion, cut into wedges

• 1 tbsp olive oil

• 1 tsp smoked paprika

• Juice of ½ lemon

• Fresh parsley to garnish

• Pinch of sea salt & pepper

Method:

1. Preheat oven to 200°C.

2. Place pepper, courgette, and red onion on a baking tray. Drizzle with olive oil, sprinkle with paprika, salt, and pepper.

3. Roast for 10 mins, then push veg to the sides and place salmon in the centre.

4. Roast for another 12–15 mins, until salmon is cooked through.

5. Squeeze lemon juice over the top and sprinkle with parsley before serving.

🍠 Spiced Sweet Potato & Chickpea Bowl

(Serves 2 – Ready in 30 mins)

Anti-inflammatory power: Sweet potatoes + chickpeas + cumin = fibre, beta-carotene, and anti-inflammatory compounds.

Ingredients:

• 2 medium sweet potatoes, cubed

• 1 tbsp olive oil

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tin chickpeas, drained & rinsed

• 2 handfuls baby spinach

• 2 tbsp plain Greek yogurt (or dairy-free alternative)

• Juice of ½ lemon

• Pinch of chilli flakes (optional)

• Sea salt & pepper to taste

Method:

1. Preheat oven to 200°C.

2. Toss sweet potato cubes with olive oil, cumin, coriander, salt, and pepper. Roast for 20 mins.

3. Add chickpeas to the tray, toss, and roast for another 8–10 mins.

4. Divide spinach between bowls, top with roasted sweet potato & chickpeas.

5. Drizzle with yogurt, squeeze lemon juice over the top, and sprinkle chilli flakes if desired.

💡 Keep a food journal (or notes app) to track how you feel after meals. You’ll start to notice patterns.

👉 Want full meal plans, shopping lists, and warming autumn recipes?
Grab the full Glow Reset Book - PDF or Hard Copy

🧘‍♀️ Weekly Intention: “Consistency Over Intensity”

You don’t need to be extreme - you just need to be consistent.
Your body responds best to small, repeatable actions.

Try:

• Doing your workout even if it's only half, it's still a win

• Repeating the same meal twice in a week to reduce pressure

• Celebrating how far you've come since last Monday

🌙 Sleep Support: Build Your Routine

This week, add one more calming layer to your evening wind-down:

🌙 3. 10-Minute Stretch Before Bed
Try a slow forward fold, child’s pose, or legs-up-the-wall.
Let your body melt into the evening.

🌙 4. Digital Sunset
Set your phone to “Night Shift” or switch to airplane mode an hour before bed.
Light and notifications disrupt your natural rhythm.

By now, you're settling into a rhythm, and that’s powerful. Week 3 is where the Glow Reset begins to feel like your new normal. Your energy may feel steadier, your meals more intentional, and your mindset more grounded.

Let’s build on that.

🔥 Your Movement Plan

Kickboxing Workouts

• 🥊 Monday: “Balance & Burn” - Core and coordination

• 🥊 Wednesday: “Glide & Strike” - Flowing cardio strength

Daily Goal

• 🚶‍♀️ 10,000 steps a day
  If it’s getting repetitive, try breaking it up, two short walks, or one longer outdoor stroll with a podcast or playlist.

💧 Hydration Habit Upgrade

You’ve been drinking your 6-8 glasses. Now try:

✅ Start your day with a glass of warm water + lemon
✅ Replace one coffee or fizzy drink with herbal tea
✅ Add electrolytes (like a pinch of Himalayan salt and a squeeze of citrus) if you're feeling sluggish

Remember,  hydration affects your digestion, energy, and even your sleep.

🥄 Nutrition Focus: Upgrade Your Plate

This week is about building balanced, anti-inflammatory meals that leave you satisfied and nourished.

Here’s a simple rule to follow:

🥦 1/2 plate veg
🍗 1/4 plate protein (eggs, fish, chicken)
🍚 1/4 plate complex carbs (like quinoa, sweet potato, or lentils)

• ✅ Add a spoon of healthy fat (olive oil, tahini, nuts)

Try focusing on:

✔️ Cooked veg like roasted carrots, sautéed kale, or baked squash
✔️ Protein in every main meal (eggs, fish, beans, lean meats)
✔️ Herbs and spices: turmeric, ginger, garlic, rosemary, these are anti-inflammatory boosters

💡 Tip: Don’t worry if every meal isn’t perfect. Just aim for balance over time.

This week’s recipes bring you hearty, grounding flavours to keep your energy steady and your inflammation low.
🥦 One-Pot Quinoa & Greens: A warm, protein-packed dish with quinoa, spinach, and a zesty lemon-tahini dressing to keep you satisfied and light.
🍛 Golden Cauliflower Curry: Comfort in a bowl: cauliflower, chickpeas, and anti-inflammatory turmeric simmered in creamy coconut milk.

🥦 One-Pot Quinoa & Greens

(Serves 2 – Ready in 25 mins)

Anti-inflammatory power: Quinoa’s plant protein + leafy greens + healthy fats from tahini.

Ingredients:

• 120g quinoa, rinsed

• 400ml low-salt vegetable stock

• 1 tbsp olive oil

• 2 cups baby spinach

• 1 cup steamed broccoli florets

• 1 tbsp tahini

• Juice of ½ lemon

• Sea salt & pepper to taste

Method:

1. Add quinoa and stock to a saucepan, bring to a boil, then simmer for 15 mins until cooked.

2. Stir in olive oil, spinach, and broccoli until greens are wilted.

3. Mix tahini and lemon juice with 2-3 tbsp warm water for a drizzle sauce.

4. Serve quinoa topped with the lemon-tahini drizzle, season with salt & pepper.

🍛 Golden Cauliflower Curry

(Serves 4 - Ready in 35 mins)

Anti-inflammatory power: Turmeric, garlic, ginger, and cruciferous cauliflower.

Ingredients:

• 1 tbsp coconut oil

• 1 onion, diced

• 2 garlic cloves, minced

• 1 thumb-sized piece of ginger, grated

• 1 tsp ground turmeric

• 1 tsp ground cumin

• 1 medium cauliflower, cut into florets

• 1 tin chickpeas, drained & rinsed

• 400ml coconut milk

• 200ml vegetable stock

• Fresh coriander to garnish

• Pinch of sea salt & pepper

Method:

1. Heat coconut oil in a large pan, sauté onion for 4-5 mins.

2. Add garlic, ginger, turmeric, and cumin; stir until fragrant (30 secs).

3. Add cauliflower, chickpeas, coconut milk, and stock. Bring to a gentle simmer.

4. Cook for 20 mins until cauliflower is tender.

5. Season to taste, garnish with coriander, and serve warm.

👉 Want done-for-you meal plans and a full autumn recipe book?
Download the full Glow Reset guide – PDF or print version

🧘‍♀️ Weekly Intention: “Nourish to Flourish”

This week, focus on what you’re adding, not removing.

Ask yourself:
✨ What would feel good right now?
✨ What can I add to my day that supports my energy and peace?

This mindset builds resilience and enjoyment - no more restriction, just better choices.

🌙 Sleep Support: Deepen Your Evening Ritual

You’re doing amazing. Let’s go one step further:

🌙 5. Gratitude Moment Before Sleep
Write down or say 3 things you’re grateful for - it rewires your brain toward peace and safety.

🌙 6. Sleep-Friendly Snack (if needed)
Try: banana with nut butter, chamomile tea, or oatcakes with avocado
Eating something light and balanced may help if you tend to wake up hungry or anxious in the night.