Movement 101: Why Moving Your Body is the Best Investment You’ll Ever Make

Somewhere along the way, exercise got a bad reputation. It became a form of punishment — something we “have” to do because we ate dessert, because summer is coming, or because the scales aren’t moving. But here’s the truth: movement should never feel like payback. It should feel like support. Whether you’re lifting weights, strolling around the block at lunchtime, or dancing in your kitchen to an old favourite song, movement is one of the most powerful tools you have for building energy, boosting your mood, balancing your hormones, and improving your long-term health. The secret isn’t in doing more. It’s in doing what feels right for your body — and doing it often enough to notice a difference. ⸻ Why Movement Matters (Beyond the Scale) When you think about the benefits of moving more, it’s easy to jump straight to weight loss. But the real magic happens far beyond the numbers. Here’s what intentional movement really gives you: • Improved focus and energy – You’re sharper, more alert, and less likely to hit that 3pm slump. • Lower stress and better sleep – Movement helps your body release tension and supports a healthier sleep cycle. • Better metabolic health – It increases insulin sensitivity, making it easier for your body to manage blood sugar. • Stronger bones and healthier aging – Resistance training and impact activities keep your skeleton strong and resilient. • Self-trust – Showing up for yourself, again and again, creates a rhythm and routine you can rely on. ⸻ You Don’t Have to Spend Hours in the Gym Here’s the best part: you don’t need to work out for an hour every day to get these benefits. You just need to move with intention most days of the week. That could be a strength session, a brisk walk, some yoga in your living room, or even putting on music and having a dance break. Think of movement as a daily deposit into your energy, mood, and health bank account. Over time, those small, consistent deposits add up to a big return — not just in how you look, but in how you feel. ⸻ Your challenge this week: Find one way to move your body every day that feels supportive, not punishing. Something you look forward to, even if it’s only for 10 minutes. Because the more you connect with movement as an act of care — rather than a chore — the easier it is to stick with it for life Read More

Spice Up Your Midweek With These Kimchi Chicken Cups

Looking for a high-protein dinner that packs a punch and doesn’t involve hours in the kitchen? Meet your new go-to: Spicy Kimchi Chicken Cups. This fiery little number is ready in just 25 minutes and is perfect for those evenings when you want something fresh, fast, and flavourful—without compromising your macros. We’re talking: • 26g protein per serve • Gut-loving kimchi for that fermented flair • Just 10g carbs • Served in crisp lettuce cups (or over rice if you need the extra fuel) It’s the kind of meal that feels indulgent but is secretly ticking all the nutritional boxes. Hot Tip: These also make a killer next-day lunch—just pack the chicken mixture in one container and your lettuce cups in another, and you’ve got the perfect desk lunch without the sad salad vibes. Grab the full recipe (plus 14 other high-protein stars) in the August recipe bundle on Cinch.training. Read More

Wrapped Up in Greens: A High-Protein Breakfast You’ll Actually Want to Eat

We all know the morning struggle—you’re hungry, you’re in a rush, and yet you’re trying to make choices that align with your goals. Enter: Spinach-Dill Egg Wraps. They’re protein-packed, low in carbs, and taste like you’ve got your life together (even if you’re still in your pyjamas).

These wraps are basically a green smoothie’s overachieving cousin. Instead of drinking your spinach, you’re blending it with eggs, crème fraîche, and spices to create a light, flexible wrap that holds together like a boss. Think of it as your new favourite alternative to a carb-heavy breakfast wrap—but still satisfying and seriously delish.

Here’s why we love it:

High protein (19g per serve!) to keep you full
Low carb, but not low on flavour
Packed with spinach (hello, iron and folate)
Perfect for meal prep
No weird powders, no fancy equipment

Whether you’re fuelling up post-workout or just trying to sneak in more greens before 10 a.m., these wraps tick all the boxes.

Pro tip: Make a batch ahead of time, store them in the fridge, and fill with anything from smoked salmon and avocado to leftover roast veg. It’s basically edible versatility.

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Macros per serve:
231 kcal | 5g carbs | 19g protein | 15g fat

Pairs well with:
A side of smug satisfaction and a strong coffee.

How Much Fiber Do You Actually Need?

We all know fiber is good for us — but how much do we actually need? And are we even getting close? The Daily Goalpost For most women, the recommended daily fiber intake is: • 25–35 grams per day • That’s about 7–10 grams per meal, plus a little from snacks Sounds doable, right? But here’s the kicker… The Fiber Gap The average woman is clocking in at less than 15 grams a day. That’s half of what’s recommended for optimal health — digestion, heart health, blood sugar control, and more all take a hit when fiber is low. So what gives? Life, mostly. Highly processed foods, low-veg meals, and the constant busyness of midlife don’t leave much room for lentils and leafy greens. But before you overhaul your pantry and commit to overnight chia pudding forever, there’s something important to know. More Isn’t Always Better If you’ve ever swung from zero to “super clean eating” in a day and ended up bloated, crampy, or foghorn-level gassy… fiber may have been the innocent culprit. But it’s not that fiber is bad — it’s that your gut needs time to adjust. Going from 10 grams a day to 35 overnight (especially without enough water) can make digestion sluggish, trap gas, and leave you feeling worse than when you started. The Smart Way to Up Your Fiber Here’s what works: • Add gradually: Think +5 grams a week, not +20 in a day • Hydrate well: Fiber needs water like a sponge needs soap • Mix sources: Soluble (think oats, fruit) and insoluble (like veggies and whole grains) both play important roles • Watch your gut: Gassy is okay. Painful isn’t. Ease back if you need to. Final Thoughts Fiber isn’t just about digestion — it’s a powerful ally for energy, mood, metabolism, and long-term health. Start small, stay consistent, and don’t be afraid of a little lentil love. Read More

Why You Might Be Exhausted All the Time: Meet the “Fawn Response”

Ever feel like you’re running on empty—not because you’re doing too much physically, but because you’re constantly trying to manage everyone else’s emotions? You might be in fawn mode. And no, that’s not a cute woodland creature thing (although… kinda is). The fawn response is a lesser-known stress reaction—right alongside fight, flight, and freeze. It’s what happens when we instinctively try to keep the peace by people-pleasing. Think: saying “yes” when you’re screaming “no” inside, feeling like it’s your job to solve everyone’s problems, or walking on emotional eggshells to avoid rocking the boat. It’s exhausting, right? So What Exactly Is the Fawn Response? It’s a survival strategy—one your nervous system learned during times of chronic stress, especially if you grew up in an environment where conflict felt unsafe. Instead of confronting or fleeing a stressful situation, you learned to placate—to make yourself likable, agreeable, and undemanding as a way to stay safe. Translation: you became really, really good at reading the room… and totally ignoring yourself. Signs You Might Be in Fawn Mode: • You struggle to say no or set clear boundaries. • You feel responsible for how others feel (even when you logically know it’s not your job). • You squash your own needs to keep things smooth. • You feel wiped out by all the emotional labour of people-pleasing. • You dread disappointing anyone—even a little. Sound familiar? Fawning, Stress & Inflammation: What’s the Link? Here’s where it gets really interesting for us health nerds: chronic fawning = chronic stress. And chronic stress? It’s a big ol’ inflammation trigger. When you’re constantly on high alert, trying to manage others’ feelings or avoid conflict, your body never really shuts off its stress response. This can suppress immune function, disrupt sleep, hijack hormones, and increase systemic inflammation. Basically, it wears you out from the inside out. Shifting Out of Fawn Mode (Without Becoming a Jerk) The goal isn’t to become hard or harsh. It’s to bring you back into the picture. Here’s how: 1. Start tiny with boundaries. Not everything needs a dramatic “no.” Try micro-boundaries like: “I need to check my schedule first,” or “Can I get back to you?” It buys you time—and builds confidence. 2. Ask yourself what you want. It’s wild how disconnected we can get from our own desires when we’re always tuned into other people’s needs. Start asking: What do I need right now? What would make me feel good—just for me? 3. Practice self-care without a performance review. Do something just because it feels good. Not because it’s productive. Not because it’ll get likes. Not because someone told you to. Because you want to. That’s enough. ⸻ Fawning might’ve helped you survive. But it’s not the only way to live. Start listening to yourself like you’ve always listened to others. That’s when healing—and genuine health—really begins. Read More

Night Sweats, Sleep Struggles & That Sudden Internal Furnace: Let’s Talk Menopause Symptoms

If you’ve ever woken up drenched in sweat at 3 a.m. wondering if you accidentally swallowed a hot water bottle, or if your sleep has recently turned into a patchy, restless mess—welcome to the (not-so-secret) club. Menopause isn’t just about periods stopping. It’s a full-body experience. And while every woman’s journey is unique, there are some common symptoms that show up again and again. Let’s unpack the big three: hot flashes, night sweats, and sleep disturbances. ⸻ 1. Hot Flashes – The Internal Fire Drill Hot flashes are perhaps the best-known menopause symptom—and for good reason. They strike without warning, turning you from composed to flushed-and-dripping in seconds. They usually: • Start in the chest or face • Rush up through your upper body • Are often paired with sweating, palpitations, or that prickly heat sensation They can show up day or night and vary in intensity—from “this is annoying” to “I need a cold shower and a fan immediately.” The culprit? Declining estrogen throws your internal thermostat (the hypothalamus) into confusion. It overreacts to small changes in body temperature, triggering these waves of heat as it tries to cool you down. ⸻ 2. Night Sweats – Hot Flashes in Disguise Night sweats are basically hot flashes’ disruptive cousin. They happen during sleep—and they are rude. You wake up soaked, cold, and irritated. Your bedding feels like it’s been through spin cycle. You’re exhausted and cranky. Besides being uncomfortable, night sweats can wreak havoc on your sleep quality—and we all know that poor sleep magnifies everything from cravings to mood swings to motivation. ⸻ 3. Sleep Disturbances – Not Just “I’m Getting Older” Hormones like estrogen and progesterone play a role in regulating sleep cycles. As they decline, you might find yourself: • Struggling to fall asleep • Waking up frequently • Waking too early and not getting back to sleep Even if you’re not experiencing full-blown insomnia, poor sleep becomes a domino that topples other parts of your wellbeing—energy, clarity, focus, patience (especially with family!), and appetite regulation. ⸻ So… What Can You Do? Understanding that these symptoms are normal (though not necessarily something to suffer through) is step one. You’re not losing your mind. You’re not being dramatic. Your body is recalibrating. Here’s what helps: • Exercise: Movement, especially resistance training and walking, supports hormone balance and sleep. • Cooling tools: Think layers, fans, breathable fabrics, and even cooling pillows. • Sleep hygiene: Keep your room dark, cool, and screen-free before bed. • Nutritional support: Magnesium, phytoestrogens, and protein-rich foods can support better sleep and hormonal regulation. • Talk to someone: Whether it’s a coach (like me!), a GP, or a menopause specialist, you don’t have to figure this out alone. ⸻ The Bottom Line Midlife is not the end—it’s a recalibration. And these symptoms? They’re not signs of weakness or aging—they’re signs your body is adapting. It’s powerful. It’s natural. And with the right support, it’s manageable. You’re not broken. You’re just shifting gears. And you’ve got this. Let me know—what symptom has surprised you most in this phase? And what’s helped you navigate it? Stay fierce, Nikki x Read More

Maraq Misis: The Soul-Soothing Lentil Soup You Didn’t Know You Needed

If you’ve been craving something cozy, nourishing, and packed with flavour that isn’t just another curry or stew—meet Maraq Misis. This Somali-style red lentil soup is a total game-changer. Think: creamy lentils, fragrant tomatoes, warming spices, and a gentle kick from a gorgeous spice blend called xawaash (pronounced hawaash). It’s the kind of dish that feels like a hug from the inside out—and it also happens to be packed with plant-based protein, fibre, and healing anti-inflammatory ingredients. Let’s break it down. ⸻ What’s In It? The stars of the show: • Red lentils – fast-cooking, protein-rich, and gut-loving. • Xawaash spice mix – a bold and beautiful blend of cumin, coriander, black pepper, cinnamon, and cloves. Think of it as Somalia’s answer to garam masala. • Aromatics like onion, garlic, and tomato – the holy trinity of depth and comfort. With 14g of protein and 40g of carbs per serve, this soup is a brilliant option post-workout or anytime you need a satisfying lunch that won’t leave you heavy or sluggish. ⸻ Why Your Body (and Brain) Will Love It Let’s be real: midlife is when our bodies start making louder requests for nutrients, gut support, and blood sugar balance. This soup ticks all the boxes. • Lentils = low-GI magic: They stabilise blood sugar, feed your gut bacteria, and help keep you full. • Coriander, cumin, and turmeric are known for their anti-inflammatory effects—great for joints, skin, and perimenopausal shifts. • Garlic and onion bring prebiotics, helping feed your microbiome (hello, happy gut!). And if you’re feeling under the weather or just ugh, this is exactly the kind of food your nervous system will thank you for. ⸻ How to Serve It This recipe suggests adding a dollop of plant-based yogurt, and I fully support this. That cooling, tangy creaminess alongside the earthy lentils? Chef’s kiss. You could also: • Sprinkle with toasted pumpkin seeds • Add a side of warm flatbread • Serve with sautéed greens for a full-on powerhouse bowl ⸻ Batch It, Freeze It, Love It Later This soup keeps well in the fridge for 5 days or can be frozen for 3 months. I always recommend doubling the batch—future you will be so grateful. ⸻ Nutritional Stats (Per Serve) • Energy: 288 kcal • Carbs: 40g • Protein: 14g • Fat: 8g Perfectly balanced. Naturally gluten-free, dairy-free, meal-prep friendly, and vegan. Basically, a unicorn in soup form. ⸻ Final Thoughts Sometimes, the simplest foods carry the most heart. Maraq Misis isn’t flashy or trendy—but it’s deeply nourishing, totally delicious, and so easy to make. Whether you’re feeding the fam or just yourself on a quiet night in, this soup deserves a spot in your weekly rotation. Give it a go and tag me if you make it—I’d love to see your version. Stay fierce and well-fed, Nikki x Read More

Carb Confusion? Let’s Clear It Up

If you’ve ever asked yourself, “Are carbs good or bad?” — you’re not alone. Carbohydrates get a bad rap in the diet world, but they’re actually one of the three essential macronutrients our bodies need (alongside protein and fat). The key is understanding what kind of carbs you’re eating, and how they work in your body. So, what are carbs, really? Carbs are your body’s preferred energy source. When you eat them, your digestive system breaks them down into glucose – a simple sugar that gets absorbed into the bloodstream. From there, glucose is sent off to your cells, where it helps produce ATP (that’s science-speak for cellular energy). The Great Divide: Simple vs. Complex Not all carbs are created equal – and that’s where the real magic lies. Simple Carbs: Think of these as the “fast-acting” carbs. They’re usually found in table sugar, lollies, soft drinks, honey, and ultra-processed snacks (hello, hot chips ). They’re broken down quickly in your body, which can lead to a rapid spike in blood sugar. That quick burst of energy might feel great for five minutes, but it’s usually followed by a crash – and a craving for more. ???? Complex Carbs: These are the slow-burners, and your body loves them. You’ll find them in whole grains, legumes, vegetables, and fibrous foods. Complex carbs are made of longer chains of sugar molecules, so they take longer to digest. This means a slower release of glucose, more stable blood sugar levels, and longer-lasting energy. Why it matters: If you’re aiming for consistent energy, better performance in your training, or simply fewer hangry moments – complex carbs are your bestie. They help you feel fuller longer, support your workouts, and keep your metabolism humming along. TL;DR: • Carbs = essential. • Glucose = energy. • Simple carbs = quick spike, quick crash. • Complex carbs = stable energy, better for your long-term health (and your mood). So next time you’re deciding between a packet of crisps and a bowl of quinoa… think about how you want to feel in an hour. Read More

Understanding Hormonal Fluctuations and How to Manage Them

Hormonal Rollercoaster? Here’s What’s Actually Going On — And What You Can Do About It Let’s talk hormones. If you’re in your 40s or 50s and feeling like your body has decided to go rogue—surprise hot flashes, moods that swing harder than a toddler’s tantrum, and sleep that’s suddenly elusive—you’re not losing it. You’re just in it. What you’re experiencing is the natural hormonal fluctuation that comes with perimenopause and menopause. And while it’s completely normal, it can feel… well, not normal at all. Here’s what’s happening—and what you can do to manage it. ⸻ The Effects of Hormonal Fluctuations Hormonal changes don’t happen in a neat, linear way. They’re more like waves—rising and falling unpredictably. That’s why so many women experience: • Irregular periods Your once-predictable cycle starts playing hide and seek. This is often one of the first signs of perimenopause. • Hot flashes & night sweats Sudden surges of heat, sweating, and disrupted sleep are super common. It’s your body struggling to regulate temperature as estrogen drops. • Mood swings Emotional ups and downs become more noticeable. You might feel teary one minute and ready to snap the next—thank those shifting hormones. ⸻ So, How Do You Manage It? You don’t have to just grit your teeth and wait it out. There are evidence-based ways to ease symptoms and support your body during this transition: Healthy lifestyle choices Exercise regularly, prioritise rest, and eat in a way that fuels your body—not just to manage symptoms, but to support your long-term health. Movement in particular helps regulate hormones, improve sleep, and boost mood. (Resistance training? Yes, please.) Stress management Mindfulness, meditation, yoga—whatever brings you calm. Cortisol (your stress hormone) can make everything feel worse, so finding ways to dial it down is key. Medical options If symptoms are severe or impacting your quality of life, talk to your GP. Hormone replacement therapy (HRT) is safe and effective for many women, and there are other medical treatments available too. ⸻ Final Thought Menopause isn’t the end of your vitality—it’s just a new phase. Yes, your hormones might be throwing a bit of a tantrum right now, but with the right support (and a little self-compassion), you can absolutely thrive through this transition. Your body is changing, yes—but it’s also talking to you. Listen closely. Respond kindly. And remember: you don’t have to navigate this alone. Read More

Hormonal Changes in Menopause

What’s Going On With My Hormones? A Simple Guide to Menopause and Mood Swings (And Hot Flashes… and Sleepless Nights…) If you’ve ever found yourself tearing up at a car commercial or lying awake at 2 a.m. wondering if you’re losing your mind (spoiler: you’re not), you might be riding the hormonal rollercoaster of menopause. Let’s break it down. The Two Main Players: Estrogen and Progesterone These two hormones have been your backstage crew for decades, quietly supporting your bones, brain, mood, and metabolism. But during perimenopause and menopause, they start packing up their things and heading for the exit. And when they leave? Well, things can get… weird. Estrogen: The Multi-Tasking Marvel Estrogen doesn’t just manage your period — it’s also a champion for your bones, heart, skin, and brain. When levels start to drop: • You might feel more aches and joint pain. • Your skin might feel drier or less elastic. • Your mood might swing faster than a pendulum in a wind tunnel. Hot flashes, memory fuzziness, and that frustrating sense of “where did I put my keys again?” — estrogen has a hand in all of it. Progesterone: The Chill Pill Progesterone helps you sleep soundly, stay calm, and feel emotionally grounded. As it declines: • Sleep might become more restless or broken. • You might feel more emotionally reactive (cue crying over burnt toast). • Breast tissue can change, and stress feels harder to manage. So, when both estrogen and progesterone decline? It’s no wonder so many women feel like they’re in a fog or out of sync with their own bodies. Why This Matters The symptoms aren’t “just in your head.” They’re biological, chemical, and very real. And understanding the why behind your hot flashes or anxiety spikes gives you a bit more power in how you respond. You don’t have to white-knuckle your way through menopause. When you know what’s happening with your hormones, you can start to make smarter choices — whether that’s tweaking your training, focusing on nutrition that supports hormonal health, or having an informed chat with your GP or health coach. Here’s the Good News: By tracking patterns and tuning in (rather than tuning out), you can manage the physical and emotional side effects of menopause with more clarity — and a lot more confidence. ⸻ Want to go deeper? Let’s chat about how training, nutrition, and recovery can be tailored to support you through every phase of this transition. Menopause isn’t the end — it’s a pivot point. And you don’t have to do it alone. Read More

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