Catchup with Coach M - Edition 47 - Slow & Strong: Why Sustainable Weight Management Starts with Your "WHY”
- Active Living Active Living
- Jun 29
- 9 min read
Welcome, friend — I’m so glad you’re here.
Whether you’ve just started thinking about your health or you’ve been walking this path for a while, this space is for you.
We’re not chasing quick fixes or punishing plans — we’re anchoring into something far more powerful: your why.
That deep, personal reason you want to feel stronger, move better, and live more fully.
Around here, we believe in slow, sustained weight management and fitness principles— not as a fallback, but as the gold standard.
Because real change takes time, grace, and consistency.
So take a breath, grab a coffee, and let’s talk about what it means to show up for your life — one strong, intentional step at a time.
🏃♀️ Start With WHY - Adjust With Wisdom This week, I’m kicking off a with my training diaries.
But don’t worry — I’m not here to bore you with data dumps of what I did and how many watts I pushed or paces I hit.
As I said over the last couple of weeks I am really at a tick the weekly boxes phase and that is all fine and good for now. I did the main sessions, replaced some with alternatives. But stuck to the basics.
Instead, this week - I want to talk about WHY I train the way I do, and why the why should always come first — for me, and it SHOULD for you TOO!
🌧️ When the Weather or Life Throws a Curveball
Let’s be real — if you’re in Cape Town right now, it’s been cold, wet, and just downright uncomfortable. If you’re someone who thrives in sunny conditions or loves training outdoors, the last few weeks have tested your consistency.
OK - our Northern hemisphere readers are laughing now because their winters are just as cold. BUT they are in a heat wave situation and that can be just as taxing on the system as cold.
Personally, This I had to swap a few key sessions around. Mentally, the idea of grinding it out on a treadmill or indoor bike was just not happening and time constraints was a thing. So I moved things, adjusted, but kept the FOCUS and intensity.
And that’s okay — because I never lost sight of my why.
🔁 Smart Substitution, Not Self-Sabotage
As a coach, I know how to substitute sessions in a way that still supports the broader training goal. But here’s where this applies to you:
💡 Talk to your coach. If you miss a session or need to adapt your week due to weather, work, or life — don’t guess.
Have a chat.
👉 Know what’s interchangeable and what’s not.
🚫 If you're training for a run event, you can’t swap all your runs for bike rides or gym cardio.
✅ Cardio helps — but sport-specific adaptations require you to actually do the sport.
🏋️ strength training does not have a lot of substitutes - but mixing it up with maybe a Pilates, bodyweight outdoor session or body pump class, Still gets the job done, it will just not be as specific.
Running improves running.
Swimming improves swimming.
Cycling improves cycling.
Lifting improves lifting
But here’s the thing — if you need to change a session 5% of the time, that’s not failure. That’s life.
It’s about being adaptable without compromising your goals.
🎯 Reconnect to Your WHY
Now let’s dig deeper.
For me, my why isn’t pinned to one race or event or my bodyweight number on that scale
Yes, I love competing. Yes, I like having something to work toward Yes, I do have a body composition goal it does help with extra focus!
But at the heart of it, my why is:
✨ To Move My body Daily
✨ To be strong ✨ To stay injury-free ✨ To be fit enough to take on anything that excites me —
whether that’s a trail run, a road race, a sprint triathlon, or maybe even a swim event (yes, I said it again!).
🧠 What Does “Strong” Really Mean?
“Strong” is not just about lifting heavy or running fast. For me, it means:
Joint integrity – so I can train without pain.
Resilience – bouncing back quickly from hard sessions or unexpected breaks.
Postural control – especially important as we age and deal with desk jobs, kids, stress, and real life.
Endurance under pressure – physically and mentally.
Nutrient resilience – making sure my body can recover, adapt, and progress.
🥦 Let’s Talk Nutrition — The Silent Support Crew
Training without attention to nutrition is like building a house with no foundation.
Your training adaptations — stronger muscles, better endurance, faster recovery — all depend on what you’re putting in your body.
Here’s why nutrition is non-negotiable for your “why”:
🧬 Protein – It’s the building block for recovery. Are you getting enough post-session?
🥗 Micronutrients – Think iron, magnesium, vitamin D, omega-3s. Deficiencies here can impact energy, sleep, recovery, and even injury risk.
🚰 Hydration – You’re not “just tired” — you might be dehydrated.
🍞 Fuelling properly – Not eating enough around key workouts can sabotage your session and slow your progress.
🧠 Mood and focus – Blood sugar regulation directly affects your mental state. And guess what? A strong mindset is also part of being fit.
If your why is to be strong and injury-free — nutrition must be part of your plan.
⚖️ What About Weight and body composition?
If your goal is weight control, that’s perfectly valid too — I myself are on a mission along with my WHY to reduce my body weight - and improve my body composition - for better joint health and overall health - but let’s shift the narrative a bit:
Weight ≠ Body Composition ≠ Fitness
You could drop 2kg on the scale and be weaker, more grumpy and just not a nice person, Or you could stay the same weight, build lean muscle, improve power output, and feel incredible.
Track progress through:
Your energy levels during workouts
Your ability to recover between sessions
How your clothes fit
Your strength and endurance gains
How your body feels, not just how it looks
Let the data from your training and your body be your guide — not just the bathroom scale.
Slow Scale progress is ALWAYS trumped by the feeling of that New PB (personal best) whether lifting a new weight, distance PB or Segment PB (for our Strava Nerds out there)
SHIFT that focus and Hold onto that feeling !
🧭 Anchor Yourself in a Purpose Bigger Than a Race or a scale number
Whether your why is:
A specific race (Ironman, marathon, 10K)
Feeling confident in your body
Being a good example for your kids
Managing stress and mental health
Staying mobile and strong into your 50s, 60s and beyond...
👉 It’s valid. It matters. And it must be your anchor.
When the weather turns, When life gets busy,
When your body calls a halt When life situations throws curveballs When the treadmill or indoor bike sounds like punishment — your why keeps you grounded.
💬 Keep It Real, Keep It Purposeful
You don’t need perfect weeks. You need meaningful ones. The most powerful training plans are flexible, responsive, and rooted in a purpose that matters to you.
This week, take 10 minutes.
Write your WHY down.
Stick it on your fridge,
your Garmin,
your mirror.
When the motivation dips (and it will), that’s what pulls you back.
🙌 Coach’s Challenge:
✅ Reflect: What’s your WHY?
✅ Review: Are your sessions aligned with it?
✅ Refuel: Are your nutrition choices supporting your strength goals?
🥗💪 Slow & Sustained Weight Management: The Lifestyle That Wins
Nutrition + Movement = Life
Let’s address the elephant in the room:
“Is she ever going to stop talking about nutrition and weight management?”
The short answer? No.
The long answer? Still no — because this isn’t just about weight.
This is about energy, movement, mental clarity, and long-term health.
This is about showing up for the life you were created to live — with strength, joy, and freedom.
🧬 Nutrition + Movement = Life
This is more than a motto. It’s the foundation I coach from — and the lens I live through.
Nutrition looks different for everyone.
Movement looks different for everyone.
You were designed to move, to nourish, to breathe deeply, and to thrive.
I’m typing this while seated — but earlier today, I went for a cold, dark early morning run. Prioritising the movement I promised to show up for and that is in line with my current goals and race plans.
Why do I keep moving?
Because it fuels my mind, protects my body, reminds me of my why, and connects me to how I want to feel every day.
🚫 Why Fast Fixes Don’t Fix Anything
Let’s get honest about what’s still being pushed out there:
30-day starvation challenges
Obsessive cardio routines
Fasting protocols with no nutritional foundation
Cutting entire food groups
Overuse of supplements or weight gain/loss meds
Using substances to manipulate body changes
Here’s the problem: these are quick hits with long-term consequences.
They burn you out,
mess with your hormones,
increase cravings,
break trust with your body, and
leave you exhausted — mentally and physically.
Fast fixes are like cramming for a test you’ll forget tomorrow.
They don’t teach habits.
They don’t build trust.
And worst of all, they make you feel like you failed, when really, the plan was unsustainable from the start.
🐢 Why Slow and Steady Always Wins
Slow and steady is NOT boring.
It’s brave, sustainable, and smart.
In fact, research consistently shows that people who lose or gain weight slowly (0.5–1kg per week max or some per month) are more likely to keep their body weight consistent long-term — while preserving muscle mass, keeping Visceral fat under control and supporting metabolic health.
VERY IMPORTANT - this applies to gaining weight or muscle too — done slowly, you improve energy, reduce fat gain, and support joint and organ health.
Here’s what slow and steady gives you:
✅ Real habit change
✅ Adaptation without burnout.
✅ Progress you can live with
✅ Hormonal balance and better sleep
✅ Improved performance, mood, and resilience
ANOTHER ELEPHANT...🍷 Let’s Talk Alcohol — Respectfully
If fat loss/Muscle gain or improved energy is your goal, alcohol matters.
You don’t have to eliminate it - we are all adults and its your choice how to handle it -
but you need to understand:
Alcohol slows fat metabolism (your body prioritizes breaking it down first)
It impacts sleep, recovery, and mental clarity
It often leads to overeating, slower reaction times, and reduced training output (
Even a small reduction (2–3 alcohol-free nights a week) can improve training quality, mood, digestion, and appetite control. BUT - it will slow down progress even if its once or twice a week.
This isn’t about shame — it’s about empowerment through awareness.
🎯 Back to the WHY
Your “why” doesn’t need to be flashy or grand...........It just needs to be true.
Do you want to be able to run with your kids without gasping?
Hike without knee pain?
Fit into your clothes comfortably again?
Say yes to races, swims, trails, or adventures you once avoided?
Feel confident, energized, and in control?
Then that’s your why — and it’s enough.
🧠 The Power of One Small Commitment
Now the WHY will not happen without a plan or commitment to change. Because to become a better version of ourselves we need to get better at the things we are not good at.
Forget the big overhaul. Let’s talk about one thing you’re willing to commit to — for YOU.
Not because it’s trendy.
Not because someone told you to.
Not because it’s dramatic.
But because it supports your health, your energy, and your life. and YOUR WHY
💪 Movement Commitments
Walk daily — even 10–15 minutes counts
Train 3x/week intentionally
Reintroduce stretching or mobility
Join a running or swim group
Try strength training once this week - if you not already doing it.
🥗 Nutrition Commitments
Cook More home meals this week
Swap ultra-processed snacks for real food
Add 1 extra veggie serving per day
Drink 2L of water
Eat without screens
Practice mindful eating at 1 meal per day
⚖️ Weight Change — Slowly
Aim for 0.5–1kg/month (up or down)
Prioritize strength and recovery
Track consistency over scale obsession
Measure wins by energy, performance, and mood
🧘 Emotional Health Support
Sleep 7–8 hours
Journal how you feel after workouts
Reduce screen time before bed
Practice gratitude or prayer
Say “no” more often
Say “yes” to joy
✍️ Coach’s Challenge: Make Your Commitment
Stop scrolling.
Take 30 seconds right now.
📱 Open your Notes app or grab a journal
.And answer this:
What is ONE real commitment I will make this week — for my health and for my future?
Let it be simple.
Let it be yours.
Let it be something you’ll actually show up for.
💬 Let’s Talk
Want to share your commitment?
Need help choosing one?
Want feedback on what’s realistic and aligned with your goals?
Message me. Comment. Reach out. I’m here to support your journey — wherever you’re starting from.
🌱FINALLY
This isn’t about chasing perfection. It’s about choosing progress with heart.
You don’t have to do everything.
You just have to do something every day! — and do it consistently, with honesty, and a little self-kindness.
So NO, I’m not done talking about this, because Nutrition and Movement is LIFE
Because I’ve seen what happens when people show up with integrity and grace — and I know you can do it too.
Nutrition + Movement = Life Slow + Steady = The Path to Real, Lasting Change
Let’s do this. Together. 💪
Thank you for being here, for reading, and most importantly — for choosing to show up for yourself.
This journey isn’t always easy, but it’s always worth it. Whether you're just starting or re-aligning with your goals, remember: slow, steady, and purpose-driven beats fast and frantic every time.
Your “why” matters.
Your effort matters.
And the small steps you take today are building a stronger, healthier, more vibrant tomorrow.
Stay consistent, stay kind to yourself — and keep showing up.
I’m cheering you on every step of the way. 💛 Chat to you next week!
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