The Autumn Arc Guide: How to Lock In for Fall

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All the baddies woke up and clocked in and locked in September 1st for the autumn arc lock-in. Like please rise, we all want to look and feel our absolute best, our absolute best by Halloween. Okay? Did we all see that? We saw Halloween as on a Saturday this year. Halloween is about to hit and we're all going to walk into Halloween feeling our best. I also personally have this like itch to go dance to house music in to loom this winter. Loki Loki, I don't even think I ever told you but a layman and I last winter were thinking about going to to loom together and it never happened because obviously we know what happened but we were like super close to booking and I just think it would be like very fun this winter. I still want to go but I want to go with the girls. I want to dance. I want to wear little tiny dresses and outfits. So autumn arc is here. Happy freaking September girlfriends. I have been loving all your autumn arc videos of your routines for the fall absolutely locking in. There truly might be nothing that I love more than a collective TWC lock-in. I remember this feeling last September I'm sure you do too if you're around. If you're new here, welcome to the Wellness Cafe. We are so glad to have you here. If you want to be connected to all the like-minded members of this community so you can all lock in together this autumn, there is a group chat linked in the show notes. A lot of you also use it to find friends in your city. Nothing makes me happier. It's just the best ever but as I was saying when TWC decides to do a collective lock-in and we all just like lock the fucking, I can feel it. Even if I'm not with you all, I can just feel it that we're all on the same level. Comment of the week says I'm sad to leave silly girl summer but this autumn arc is about to be so rewarding and peaceful and fun. And I loved that comment and chose it because emphasis on fun. Like absolutely for sure every new season doesn't need a name or a new arc or a new saying but isn't it just so much more fun when it does? Like no, this isn't fall in September 1st. This is our freaking autumn arc girl friends. I don't know. I'm pumped. Are you pumped? The girls and I and our group chat this past week have just been like I am so ready to hermit and hibernate like we are literally hibernating for the fall and winter. We are we are literally like little bears for the winter right now going into hibernation. We've all like collectively agreed you're not going to see me don't invite me out. We're not going out. We're not drinking. It's actually sober September. We are hibernating so that we can step out, come Halloween and winter. I'm getting ahead of myself. We will get into that in today's episode and how we are going to approach this autumn arc to feel and look our best let's get into our weekly face time. Honestly not much has changed. No updates still just so low girl boss saying it is autumn arc but it is also thought daughter fall. As you all know I think we are all thought daughters here. I did pick up a new book for thought daughter fall. I picked up just kids by Patty Smith and it is a memoir by Patty Smith and it is based on her love story and rise to fame in the 80s in New York and it's just like so far been a really cozy read. If you know you know I tend to have this problem I don't know if anyone else does this where when I get back into reading who remembers like two years ago when I was just going completely overboard and when I get really into reading I will lose sleep. Like I will stay up all night to finish the book. I remember Verity I read it in one go and I was up until like four in the morning especially. Don't even get me started especially especially especially if it is a enemies to lovers trope like you best believe I'm staying up until they become lovers okay I can't go to bed while they're enemies that's like the other day even Eden and I were on our walk and I was like you know what's really bothering me today I just want to know. Like I want to read the last page of my story I need to know what happens I'm tired of like not knowing and just trusting that I'm on the right path like if I could just read my last page know what my husband looks like know who he is know when I'm going to meet him know how many kids I have know where I'm going to settle down and live for the rest of my life if I could just like read that page I'm totally fine waiting I just like want to know the last page does anyone else ever get that feeling like I'll sit through this waiting and in between and enjoy it and enjoy the ride but like for real just tell me what happens if I could just get like a little a little preferably a 15 second little trailer of what happens then I'll be fine but actually every single time I read a book as a kid I had to do that like during the Hunger Games I would always read the last page and the entire Twilight saga like read the last page and then I read the rest of the book I would get like halfway through read the last page and then continue I don't know did anyone else do that is that super niche please tell me I'm not the only one anyway for my autumn arc I am incorporating 20 minutes of a reading before bed and then going to bed so I put the red light on and I get the hatch on I get the frequency music on the hatch we set the vibes and I start reading before bed and I've been putting 20 minute timers on so I don't get carried away and who knew switching from scrolling before bed to reading truly makes you feel so much better so I'm only like a hundred and 150 pages in right now I just started it but so far I can highly recommend it's a very cozy read for fall also Starbucks Pumpkin Spice is bad I tried the new pumpkin cold foam over shaken espresso my go to is usually the pumpkin cold foam cold brew and I tried it over the shaken espresso and I loved it for a little change I would highly recommend there's nothing better than like the first pumpkin spice latte of the season nothing beats that first walk of the season with your first pumpkin spice latte and the air is crisp maybe there's already some leaves on the ground and it just like hits your mouth and all the sudden you are transported into autumn and Gilmore girls and cozy fall vibes you know what I mean I know I already said this but so many of you have been tagging me in your vlogs of doing your autumn arc and you are absolutely killing it I love seeing your videos whenever I see them it like makes my day I always comment put them on my stories it is the best thing ever and so many of you have been posting your cute little fall walk outfits on stories listening to the pod whenever I see you post and tag the show on your story I always try to comment or like put it on my story and repost but sometimes I miss them and it'll just say like mentioned in your story a few days ago and I always feel so bad if I didn't see it on time, but just know. that I absolutely am obsessed with your posts. But anyway, girlfriends, let's get into your autumn arc guide. Today, I took all the recommendations that you have been asking for, and we are going to chat about them. So we're gonna talk about monthly goals. We're going to talk more about running and how to get into running. Some recipes and motivation to just lock in this autumn arc. Are you excited? Because I am excited for hibernation season. It is here. We had our summer fun, and now it is time to hibernate and hermit for a little bit, and then we are going to be feeling so amazing. The fall rebrand is officially here. I hope everyone is prepared to lock in. And also, here's your reminder to go do a little something special for yourself this week. I don't make the rules, okay? But when you do a little something, a little self-care moment, it truly does make you feel so much better. So here's your reminder, especially for my moms, my busy girls on the go, the girls who are working nine to five or in school and then working part time after. I know how busy it can get when you're in that season of life. That you can sometimes forget to do those little things for yourself. So here is your sign, especially my moms listening. Go do something for yourself. You won't regret it. Like go get your nails done, go get a pedicure. Having fresh nails is the best feeling ever. I had a few comments lightly on Instagram. If you don't follow my socials, they are all linked in the show notes at Trinity Tondelier to N-D-E-L-E-I-R. If you wanna see like the behind the scenes of everything I talk about on the show, my go-to nail color is so basic, but I love being basic. I love being just like every single other girl. Basic is basic for a reason. Don't ever let anyone tell you you're basic as an insult. Yeah, I am basic and so what? And, and question mark and what? But my favorite go-to nail color is always bubble bath. I have bubble bath on my nails right now. I pretty much just always repeat that except when I wanna do like a fun pop of color. And then I have funny bunny on my toes right now. I usually match and do double bubble, double what was that? What did she say? I usually do double bubble bath. Say that 10 times fast, double bubble bath. Am I okay? You caught me like right after Pilates. I'm just feeling so amazing. I, what the hell am I saying girls? And right now on my toes, I have funny bunny. And I'm kinda digging it. Oh my goodness, girlfriends. Every five seconds right now, I swear if you hear me like re-adjusting, you know when you do a Pilates class and the shakes start happening so bad that you genuinely feel like your legs might collapse. Like I genuinely just went to Pilates, walked home, took a quick shower, and now I'm sitting down to record. And you know that feeling when the shakes are happening so much that you think that your legs might physically collapse. Like we were doing bridges. And it was some type of torture today. We did inner thigh bridges. So where your feet are touching and a little bit further out than usual and your knees touched the entire time during the bridges. Here's the thing. I absolutely love working my inner thighs actually. And if my Pilates class isn't making me shake, then I don't want it. Like I love that burn. I want to almost, I want to almost be crying. Like that's what we're paying the money for. And buying these expensive Pilates classes right is to get our asses worked and see results. But we were doing these inner thigh bridges. And I could have sworn that my inner thighs were like ripping in half the entire time. Anyway, if you want a good inner thigh workout, even if you're at home right now, like drop on the freaking floor and just do some inner thigh bridges with your feet together and your knees touching. We did four sets of two minutes up and down pulses in between. And at the end, I like thought that my inner thighs had ripped in half. Anyway, best burn ever. And then there's just no better feeling. Like when I was walking home, I just felt that fall crisp in the air and truly nothing feels better. I am so freaking motivated to just permit and hibernate for these next few months. And we're all just going to lock in and do it together. And I cannot freaking wait. The vibrate now is to make the last four months of 2026 change your life. Going into these last four months and your autumn arc, I want you to remember that you can do anything you put your mind to. Okay, so a few reminders. Let me refresh your memory classes in session. May I remind you the power of your words is so real. So I really want you to lock in and focus on that mindset and focus on what you're saying these next four months. Okay, no saying your broke, no saying that you're out of shape but no saying that you're depressed or that you can't do something. You are only blessed. You are grateful. You are abundant and most importantly, you can do hard things. And matter of fact, you do do hard things. You show up for hard things. You take action. You don't just sit there and think about it. You are a woman who takes action towards your goals. Today's episode is brought to you by Vintage. With the seasons changing, nothing feels better than a closet clean out, especially with limited closet space if you're like me. And wanting to refresh your wardrobe for the fall. Vintage is a second hand marketplace app that makes it easy for everyday sellers. People like you and me to sell pre-loved fashion and earn some extra money. As you know, we've all been resetting and getting back into routine for the autumn arc. And it was so easy to list my clothes on Vintage. There are no selling fees so you keep everything you earn. And I love using that money to refresh my wardrobe because then it feels like it was free. Da, girl math, it feels so good to have a refreshed closet going into autumn arc with pieces that I know I will actually wear. I can't recommend a good closet clean out enough. Groly's Vintage is free to download and there are no selling fees. Listing items on Vintage is quick and simple. And once an item sells, Vintage creates the prepaid shipping label for you. Give your clothes a second life with Vintage. Download the Vintage app for free to start selling with no seller fees so you keep everything you earn. The Wellness Cafe is brought to by progressive insurance. Do ever think about switching insurance companies to see if you could save some cash. Progressive makes it easy. Just drop in some details about yourself and see if you're eligible to save money when you bundle your home in auto policies. The process only takes minutes and it could mean hundreds more in your pocket. Visit progressive.com after this episode to see if you could save. Progressive casualty insurance company and affiliates, potential savings will vary, not available in all states. After hot girl summer moving into our autumn arc, it is really time to do a little evaluation. Okay, a little check in. I know that we can and it is okay to not be as strict with ourselves during the summer and have fun and live like a more balanced life. But now if you wanna see results, it is time to walk in and do a little check in with yourself. So ask yourself, what am I doing every day? And is my current routine moving me closer to the person I wanna be and the life I want to live? Yes or no? And evaluate how your current routine is setting you up or keeping you the same. But I want to remind you again, the biggest mistake is trying to change everything at once. So if you had a very hot girl summer and you were being a little rat, rat out on the town on the streets, if you were outside, totally fine. I support a woman's right to be outside. However, if there was, let's say there was no routine at the summer, what you're not going to do is suddenly start getting up at 6 a.m., making a plan to work out every day, doing all these new things, doing your probiotics, doing your skincare when you had no routine. If you are starting from zero, I need you to pick one or two things to start and that is it. And going into these next four months, I want you to remember that every decision you make is either moving you closer to who you want to be or further away. Remember that, if you're deciding between, let's say you got home and you're scrolling and you're deciding between staying there or going for a run. Yeah, you're probably tired, we're all tired, but the decision that you're going to make will either move you closer to who you want to be and the woman that you want to become and the lifestyle that you want to live or it will keep you further stuck. Which do you want? Yeah, it might be really shitty getting up in the morning and you might really want to snooze that alarm and sleep for an extra hour, but it's your choice. Every single time you are faced with a decision, you can make the decision to move yourself closer to who you want to be and who you want to become or you can make the decision to stay the same. And it really is all up to you. You girls really said you needed the tough love right now because we all want to lock in this autumn arc and these are just the things that really help me. When I've had moments of not being as disciplined or not as strict with my routines, these are all the mindsets and motivation reminders I need to like lock in, put my shoulders back, stand up straight and be a freaking girl boss. Right, go, go, go, go, go, go, go, go, go. And remember this one, I feel like we all need to remember this from time to time is that bad days aren't an excuse to give up. Every day is not gonna be perfect and in my past, for example, if you can relate to this. In my past, I would truly genuinely have such little discipline I would find any excuse to give up. Right? Let's see. say even something as little as oh I forgot to wash my clothes and now I can't wear my brand new workout set and I have to wear one this sounds so stupid saying it out loud but it's like if I didn't wash my laundry and I can't wear the workout set that I wanted to wear it's like oh may as well not even work out if I have to wear one that I didn't if I have to wear a workout set that I didn't want to wear like that sounds so stupid okay can we please keep that a secret between you and me but that's truly just how I would think in the past or like if I spilled my coffee I would be like oh day's ruined day's ruined start again tomorrow like no bad things are going to happen that annoy you every single day and you can't just use every single thing as an excuse to give up and start again tomorrow start today don't let small shit get to you and keep showing up for yourself next I want you to make an affirmations list okay write down in present tense everything that you desire and everything that you are welcoming in these last four months of the year I love to write down I am wealthy I practice a healthy lifestyle I achieve all my dreams opportunities flow to me write it out even if you don't believe in the woo woo shit even if you think it's stupid guess what it's not gonna do you any harm it's not gonna do anything bad so write it down okay and then in four months time when you look back and you see all of these things that came true you're gonna be like wow Trin you were really onto something and I'm gonna be like right they don't they don't pay me the big bucks for nothing okay I know what I'm talking about and I have done this for years and it just keeps working so just give it a try for the autumn arc I would personally recommend making a few monthly goals and bringing your affirmations list along with that personally I am making my monthly goal of sober September I just feel like it's a nice little refresh after summer I definitely was drinking more than usual at Stampede Canada Day the Steve Aoki party like there was quite a few parties this summer and you know I feel like a little refresh of 30 days sober can never do you wrong but I would highly recommend making a monthly goal to step into September with a fresh mindset sober September is so the vibe I'm just going so sober hermit mode honestly hopefully until Halloween but I'm just going to set a realistic goal because we know that that is how you achieve them and say only September for now but ideally realistically I'm going all the way until Halloween if you want to enter your autumn arc and feel your best you also have to recognize that you need to move your body even when you don't feel like it the days that you don't feel like it and the days that you don't feel like showing up are actually the most important for you to show up and keep your promises that you made to yourself and that is how you build self confidence that is how you build your discipline move even when you don't feel like it and you and I both know those are also the workouts that always end up feeling the best when I really don't feel like showing up when I wake up and eat in and I have a run planned and I really don't want to go when I get home from that run the endorphin rush is always like I feel like I could bounce off the walls of the girl palace showing up but when you least feel like it is the most rewarding ever and I want you to remember that feeling and rely on that feeling to get you through showing up when you don't feel like it and then you also have to be patient enough to see results I feel like this is a big issue all of you always send in questions asking how to stay motivated how to stay consistent and it is so easy to get motivated and show up for that first week and go all in and then it can be so easy to give up if you're not immediately seeing results but consistency looks like nothing until all the sudden everything has changed and I cannot recommend enough if you are entering a fitness journey or starting running or incorporating new outfits is to document your progress this scale may I remind you this scale is such an unreliable measure of health and progress and anything like that like it truly truly truly truly is just a number and muscle ways way more than fat so I like I genuinely don't even use a scale if you want to see progress take photos and every few weeks take a progress photo to see the change if you think that the scale is going to show you progress that number doesn't really mean anything at all maybe like a once a month check in just to know what's going on but aside from that that is not a way to measure progress however you do need to be patient enough to see results and remember that you will not see results immediately however taking pictures is probably the healthiest easiest way to really track your body recomb and watch yourself get more toned gain more strength get more muscle definition and sticking with it consistently long enough in order to see results and progress in photos is one of the best feelings ever okay and next up I get a ton of questions asking how to start running and I really think that's such a hard question to answer because it is so different for everyone based on your fitness level and your experience however I will give you a few tips on how I get back into running my friends and I still haven't signed up officially for the half marathon again but running just has so many freaking benefits that I am training for half marathon again regardless especially if you're stressed out or in a season of stress running is so good for easing stress and anxiety like I said runners high and the endorphins that you get after I truly feel like I can do anything and take over the entire world if I wake up and I'm tired if I go for a run and make myself show up and give it my best I get home and have the most productive day I've ever had so that is the sacred to productivity actually is going for a run however if you're starting from nothing I would just go slow and study that is the best way to get into running if you don't have very much experience and always as always everything is better with an accountability partner and going with a friend this time getting back into running actually I've been going with my friends and here's a little hack actually is we have been going to an outdoor track instead of going for a run on a trail or outside we have been going to the track because we are all at such different speeds and experience right now like some some of us stayed running after the half some of us have taken a big break from running like a lot of us are faster some of us are slower and going to the track altogether just lets you go at whatever pace you are comfortable with and whatever level you're at while still running with everyone else and what I have been doing is going to the track and to get back into running I have been doing two minutes on one minute walk and this is so like lazy girls guide to running but I swear by this it's just like whatever you have to do to get into it and get back into the habit of it because those first few runs especially if you're starting from nothing they are the hardest and so hard to get through I just focus on getting through them honestly like I won't lie my first week back it felt amazing but it was such a challenge and then after a few weeks is when you really start to like start loving it again I don't know personally that is how it works for me but then my hack for the track is that to time it and kind of make benchmarks so I'll make like oh I know that this pull up here on the track I have to run to that and that takes me two minutes and then like this is another benchmark for one minute so that I'm not constantly looking at the timer if that makes sense like I just have the benchmarks and I'm like okay I'm running to here and then I walk until this pull and then I start running again until I reach that pull and then I walk to that pull and then I just keep doing the laps and listen to a playlist that is like you have to have a really good running playlist then I just put the playlist on I start running and I don't even have to think about it and I just look at my benchmarks and run for two minutes walk for one and then before I know it half an hour has gone by and I have completed my run and then after I've done that a few times like for a week or even two weeks however long it takes you to get comfortable then I would recommend moving into a more serious running plan but if you're really starting from nothing and trying to build your cardio and your endurance for running running for two minutes walking for one is a great way to get going and I cannot recommend enough having a cute running outfit having your friends and the right playlist but good luck to all the girlies getting into running this autumn arc you will not regret it it is one of the best feelings ever as for recipe and spoke for the week this is what I am currently loving this week for breakfast is bringing back the cottage cheese pancakes for this if you know you know protein maxing breakfast and they are delicious and easy and just the best ever the recipe that I use for this I kind of eyeball it but it's two tablespoons of cottage cheese one heaping tablespoon of flour two tablespoons of oats and one egg and then I blend all the ingredients together. Let it sit for five minutes so it kind of gets a little bit fluffy and then cook it as pancakes on medium heat. I like to add mini dark chocolate chips and then I top it with almond butter and like raspberry strawberries banana. It is just a super cozy and healthy autumn breakfast for lunch. This isn't very autumn coated but I've just been like really randomly obsessed with this salad. I've been doing romaine lettuce and then making tuna. I swear like all baddies all hot girls eat tuna from a can. We're all tuna maxing like baddies eat tuna from a can and baddies eat rotisserie chickens. Period. Out of the bag actually baddies eat rotisserie chickens out of the bag with their fingers. I don't make the rules if you know you know okay please tell me please tell me you know. Back to the tuna because baddies also eat can tuna. I do my tuna with a little bit of mayo and pickles mix it all up a shit ton of salt and pepper and then I've been putting it on top of romaine adding bean sprouts avocado cucumber and a ton of chili flakes and a little bit of sriracha. It's like my hyper fixation lunch of the week. It is so good, so nutritious and it's one of those lunches that you feel good after eating and that is always the best. I'm really into my bowls right now for dinner. Brecy and I actually both made this together over FaceTime. We were making burger bowls so just cooking. Can I even tell you that I was cooking beef again like you know what if if it works it works then I'm not going to sit here and tell you things that don't work. We were cooking beef and then make it in like a little burger bowl so we mixed mayo, ketchup, mustard and cut up pickles as the dressing. I kind of make that first while the beef is cooking put it in the fridge so it all like mixes and you know turns into a sauce if you will. Then the beef is cooking. Then I chop up pickles romaine tomatoes banana peppers and avocado and this is such a lazy girl hack. Sometimes I will add this in and sometimes I won't but sometimes I'll add a few of those freezer fries that cook for like literally five minutes. I'll do like a handful of 10 fries. Cook them in the air fryer or the oven for five minutes while everything else is cooking and then throw it all together on top of romaine so you kind of have I'll do like half the bowl with beef half the bowl of romaine put a big scoop of the burger sauce in the middle. Put a handful of fries and then the tomatoes, pickles, onion, banana peppers, whatever toppings you want. It hits. Just trust me. It hits. So those are the recipes I have been loving for this week and then I wanted to make a little spice list. Okay, it is pumpkin, spice, latte, season and this is just like a list of things that, you know, if you are in the mood to go shopping, this is like the spice list instead of asked to replace it with a dollar sign. Okay, spice with a dollar sign S. Everyone needs a big fat fluffy robe for autumn. I don't make the rules. Oh my god, the Guzio ones are on my wish list right now. They are so expensive and I could never actually let me. Why am I putting negative energy out there? I can't afford it. I can justify it and I can afford a Guzio robe because I am a girl boss and money always comes back. What the hell was that? No, but everybody needs a big fluffy robe for autumn. All right, picture this. You wake up. You go to Pilates or you go for your run, you come home, you shower. Obviously you're about to make your healthy breakfast. What do you need? A big fluffy robe. A big fluffy robe. We all need them. And the way to justify a little extra shopping is to make these months cosier like you need to cosify. Can we make that a word? We need to cosify the routine this autumn. All right, and if we're staying sober, if we're hermiting, we're not spending money on ubers, we're not spending money on drinks. We're not going out. Not that we should be spending our own money when we go out. But if we're staying in and hermiting, we deserve to treat ourselves to the big fluffy robes. I also do think that it is totally valid and worth it to treat yourself to a new pair of PJs for hibernation season, like a seasonal pair of PJs because oh my gosh, even like the thought of the thought of entering the season again, like the thought of hibernation season when you're so locked in, focused on yourself, focused on your workouts, doing your everything shower, putting your new PJs on, getting into clean sheets, reading and just repeat, minding your business, keeping the peace. I love it. I love it. I love the season. I love hibernating. Wait, I love being outside, but man, do I love hibernating? Ari has the softest PJs ever and they're affordable. What is next on the spice list? Oh, on my walks every single day, I've still been obsessed with my solomans. I have the white pair and the black pair. There's this new pink colorway that came out and I really want them. So we will see if I do that for walks. I'm still just really into yoga pants, like straight leg yoga pants, the sweat active ones that I've told you about with the lines, like the track detailing down the side. Those are the pants I'm obsessed with. If you see me walking around wearing the same pair of yoga pants every day, like yes, you do. Yes, you do. I spent a lot of money on them and I'm going to get my money's worth and wear them for every single walk. If it's not the yoga pants, it's that or track pants. I'm actually obsessed. But other than that, that's kind of been the vibe. I've been going for walks in my yoga pants ready to enter hibernation season. I actually just motivated myself and I might have to go buy a new robe for this hibernation right after I finished recording. Okay, you deserve a robe. I deserve a robe. We're all getting robes. We're all getting new cozy PJs and we're locking in and hibernating. We're clocking in to lock in to our hibernation. All right, everyone. We got it. I'm so excited. Do it tired. Do it sad. Do it unmotivated. Do it sore. Just do it. Just show up for yourself. Let's hibernate and lock in. I, girls, I'm getting like chills. Like I'm so excited. I wish we all lived in one big mansion girl frat. Like can we have a TWC frat house where we all just make beef bowls together? Play frequency music all the time. Burn Palo Santo have good energy. Keep the frequency up. Like could you imagine it to wait? Should we do like TWC retreats? Imagine that. We go on two week retreats when we need like a wellness lock in and we all do it together. That would be insane. Anyways, that is all I have for you today. I hope that this episode inspired you. I am so excited for this autumn arc together. Remember that you can't want the outcome and avoid the effort. But I know that you got this. You're ready to take action. You're making a plan and you're going to follow through and make yourself proud. Hey, all right, girlies. I hope you enjoyed today's episode. If you did, it would mean the world to me. If you left a five star rating in review, it really does help the show out more than you know. And I will see you next week. Hello and welcome to Pluto fall. If you know the name of the movie you'd like to see, just stream it for free on Pluto TV. We're all your blockbuster favorites are landing all summer long. Catch anchor man, the legend of Ron Burgundy. Fantastic. The matrix trilogy. Welcome to the real world. Mean Girls. Side up. 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