The Beat Goes On: October Edition

Steady Through the Season – Finding Focus as the Nights Draw In

Your monthly wellbeing check-in, made for life on shift

🍂 Autumn Arrives – The October Shift

The clocks haven’t changed yet, but the darker mornings and cooler air are here to remind us that autumn has properly arrived. After the busy pace of summer and the back-to-school rush of September, October gives us a chance to steady the rhythm — to get comfortable with the routine again and prepare for the months ahead.

This month’s focus: staying motivated, keeping your energy balanced, and making space for small moments that recharge you.

⏰ Shift-Smart Tips for the Autumn Slowdown

As daylight drops and fatigue creeps in, these small tweaks can make a big difference:

• Plan your light – open curtains early or use a daylight lamp to beat the darker mornings

• Warm up your wake-up – stretch, move, and grab a glass of water before the first brew

• Check in, not check out – when tired, try a quick call or message with a mate instead of scrolling

• Stack your snacks – keep healthy options in the car or locker (nuts, fruit, oat bars)

• Keep the movement going – a 10-minute walk at briefing or after shift can do wonders

Little changes keep your body clock (and mood) ticking evenly through the darker months.

💡 Energy Matters – Fighting the October Dip

Shorter days and longer nights can make energy management harder — but it’s not about pushing through, it’s about pacing smart.

• Prioritise rest over “catching up”

• Eat steady, not heavy — soups, stews, slow-release carbs

• Swap one coffee a day for water or herbal tea

• Take breaks properly — step outside, even for 5 minutes

Energy isn’t just physical — it’s emotional too. Be kind to yourself when you feel low on fuel.

🗺 Shift-Saver: Something to Do on Your Days Off

October’s Pick: Wendover Woods

🍁 Location: Wendover, Buckinghamshire

💰 Cost: Free entry (pay for parking)🕒 Best for: Fresh air, forest walks, and family time

Whether it’s the Go Ape course, a steady climb to the café lookout, or a quiet woodland stroll, Wendover Woods is ideal this month. Crisp air, golden leaves, and space to breathe — it’s a great antidote to shift fatigue. Bonus: grab a coffee from the café and enjoy the view across the Chiltern Hills.

🧘 1-Minute Wellbeing Task: The Micro-Pause Reset

You don’t always need a break room to reset — just 60 seconds.This quick practice helps release tension and calm your nervous system mid-shift.

Try this anywhere:

1. Roll your shoulders slowly backwards 5 times.

2. Unclench your jaw and drop your tongue from the roof of your mouth.

3. Take 3 deep breaths — in through your nose, out through your mouth.

4. Notice one thing that’s steady around you (a sound, colour, or texture).

That’s it — one minute to switch off autopilot and bring yourself back into the moment.

🍲 Meal Prep of the Month: Slow Cooker Chilli

Perfect for cold evenings or night shifts — hearty, low-effort, and great the next day.

Ingredients (serves 4–6):

• 500g lean mince (beef, turkey, or veggie alternative)

• 1 onion, 2 peppers, chopped

• 1 tin chopped tomatoes

• 1 tin kidney beans

• 1 tbsp tomato purée

• 1 tsp cumin, 1 tsp chilli powder, 1 tsp paprika

Method: Brown mince and onion, then add all ingredients to the slow cooker.

Cook on low 6–8 hours or high for 3–4 hours.

Serve with rice, wrap, or baked potato — and top with cheese or sour cream if you fancy.

🧊 Shift Tip: Store in portions — freezes well for next week’s shifts.

🎯 This Month’s Beat Tip:You don’t have to go faster — you just have to keep moving forward.Small steps, even slow ones, are still progress.

👀 What’s On:

🍶 Marlow Brewery Night – Tuesday 7th October

Members’ tickets from £10 including drinks, souvenir glass, and food voucher!

🎭 Theatre Trips – Last Chance!

• The Rat Pack – A Swingin’ Christmas at the Sands – Thurs 13th Nov, Wycombe Swan

• Inspector Morse: House of Ghosts – Wed 26th Nov, Wycombe Swan

🎟️ Book now via the Events section on sportsandsocial.online