Weight Loss Hacks, Mindset Shifts, Training Progress & HARD Challenge

Active Living Active Living
Feb 16
8 min read

Welcome to This Week’s Coach Blog and Catch-Up!

Hey there, and welcome back to this week’s update on all things health, fitness, and personal growth. Here’s what we’ll be diving into this week:

Solving the “I’ve Done Everything, but I’m Not Losing Weight” Dilemma
How Positive Self-Talk and Stress Reduction Fuel Change
Training Update: What’s Coming Up This Week
February HARD Challenge Update

Keep Reading for all the details, and let’s get into it!

Weight Loss Really That Complicated?

This week, I walked into one of our local health stores and overheard a conversation between a customer and one of the pharmacists. The customer was seeking a "quick fix" to shed some pounds and get his weight loss journey back on track.

According to him, he was already doing everything right: he was hitting the gym three times a week, cutting out bread and pasta, yet somehow, he was still gaining weight. He Promised his wife he will do something about the growing bulge.

The pharmacist, eager to help, led him over to the shelves lined with diet supplements.

After a quick browse, the pharmacist handed him a handful of pills and powders—solutions he hoped would be the answer to the customer’s struggles.

The message was clear: a simple supplement could solve the problem.

However, some crucial information was left unsaid.

The reality is that weight loss is much simpler than it’s often made out to be. It isn’t just about what pills you take or which trendy diet you follow—it’s about understanding the basics and addressing the root cause of your struggles. Here are a few things the pharmacist didn’t mention that could make all the difference:

1. Have You Ensured a Caloric Deficit Every Day?

You might think you’re doing everything right, but if you’re not consistently in a caloric deficit, weight loss will be a struggle, no matter how many gym sessions you put in. It’s not enough to eat clean for just part of the week. If you’re slacking off on the weekend or indulging in extra calories here and there, it can quickly add up. A caloric deficit is a daily commitment, not just Monday through Friday. Eating Mainly Whole food sources and not skipping meals and omitting food groups.

2. Portion Distortion Is Real

Even if you’re eating healthy foods, portion sizes matter. Many people underestimate how much they're actually eating. Healthy foods like nuts, avocado, and even lean meats can add up quickly in calories if you’re not mindful of portion sizes. It’s easy to make the mistake of thinking “I’m eating healthy, so I can eat as much as I want.” But that’s not the case—keeping your portions in check is key to creating the right energy balance.

3. Progressive Overload: Are You Really Pushing Your Limits?

Just going through the motions at the gym isn’t going to cut it. If you’re doing the same weight and reps every workout, your body won’t be challenged enough to make progress. Progressive overload is crucial for building strength, muscle, and burning fat. This means gradually increasing either the weight you lift, the number of reps, or the intensity of your workouts to ensure your body continues to adapt and improve. Without it, you’re not maximizing your potential.

4. The Importance of NEAT (Non-Exercise Activity Thermogenesis)

It’s great that you’re hitting the gym three times a week, but that’s just a small part of the picture. The rest of the time, your daily activity level plays a massive role in your overall calorie expenditure. Non-exercise activity—things like walking, standing, fidgeting, and doing chores—makes up a significant portion of your daily energy burn. If you're not moving enough throughout the day, you could be missing out on a huge calorie-burning opportunity. Three 45-minute gym sessions a week won’t be enough to offset the sedentary habits many of us fall into when we're not training.

5. Consistency Over Perfection

Weight loss isn’t about being perfect every day; it’s about being consistent over time. You don’t need to rely on diet supplements or drastic measures to see results. It's about making small, sustainable changes in your daily habits, from how you eat to how you move. So, before you grab that bottle of magic pills, ask yourself if you’ve truly committed to a lifestyle change—not just a quick fix.

In the end, there’s no magic solution when it comes to weight loss. It’s all about being consistent with your habits, understanding the fundamentals, and making sure that you're doing all the right things every single day. If you focus on the basics, the results will follow.

PERSONAL DEVELOPMENT

This week, I had the opportunity to dive into a topic that many people struggle with but often overlook: self-love and grace. It’s a conversation that’s crucial for anyone looking to make meaningful change in their life but feeling stuck. So often, we hear negative self-talk in our heads, telling us we’re not good enough or we’re failing—yet we can’t seem to figure out why we’re not making the progress we desire. But here's the truth: positive self-talk, self-love, and consistent intention, paired with action, are the foundation for any lasting transformation.

We’ve all been there, caught in a loop of negative self-talk. It might sound something like, "I’ll never be good enough," or "I always mess things up." And when we repeat these messages to ourselves day in and day out, it can be easy to wonder why we’re not moving forward or seeing results. The truth is, these thoughts have a real impact on our behaviour and mindset.

The Role of Positive Self-Talk in Creating Change

When we constantly criticize ourselves, we are not only eroding our self-esteem, but we’re also blocking our potential for growth. Research shows that negative self-talk can increase stress, anxiety, and even depression, creating a mental barrier to progress. In order to break free from this cycle, you need to start treating yourself with kindness and understanding. You have to be your own biggest cheerleader, not your harshest critic.

Positive self-talk is a tool that rewires your mindset. Instead of focusing on what you did wrong or what you can’t do, shift your focus to what you can do, and what you have accomplished. Reaffirm your abilities, acknowledge your efforts, and remind yourself that change is a process—one that requires patience and grace.

Grace: The Key Ingredient for Lasting Change

One crucial aspect that often gets overlooked when it comes to self-improvement is the need for grace. It’s easy to get frustrated with yourself when things don’t go according to plan, but holding yourself to impossibly high standards can create unnecessary stress and hinder your progress. Self-love isn’t just about being kind to yourself on the good days; it’s about offering yourself grace during the tough days, too.

By showing yourself compassion and forgiveness, you create a healthier relationship with yourself. This approach not only nurtures your well-being but also helps you bounce back more easily after setbacks. Without grace, it’s all too easy to fall into the trap of giving up because you feel like you're “failing” every time something goes wrong. But growth isn't about perfection—it’s about progress.

Consistent Intention + Action = Real Change

While positive self-talk and grace are essential, they must be combined with intentional action to drive real change. Intentions without action are just wishes. To create lasting transformation, you need to set clear goals, make conscious decisions, and stay consistent with the effort you put in.

This is where intention comes into play. Intentions are the mental and emotional commitment to change. They're the foundation that guides your actions, helping you stay focused on your goals even when the road gets tough. Without intention, it’s easy to lose direction or get distracted by temporary obstacles. But when you intentionally decide to take action, no matter how small, you start building momentum that leads to significant change over time.

Jay Shetty and Dan Harris on the Impact of Self-Hate and Stress - Click to listen

In a recent conversation between Jay Shetty and Dan Harris, they explored how self-hate and stress affect every aspect of our lives, from our mental health to our relationships and even our productivity. According to Jay Shetty, one of the most powerful ways to break free from this cycle of self-criticism is to shift the narrative you tell yourself. Instead of focusing on what you’re doing wrong, start focusing on your strengths and how you can grow from the challenges you face.

Dan Harris, the co-anchor of ABC’s Nightline, highlighted that the impact of stress and negativity can truly limit your potential. In order to create lasting change in your life, you need to start with kindness toward yourself. It’s only through positive self-talk and the practice of self-love that you’ll begin to open the door to real transformation.

If you want to make real change in your life, start by looking inward. Positive self-talk, self-love, and grace are not just feel-good concepts—they are the tools you need to break free from the cycle of self-doubt and negativity. Combine these with consistent intention and action, and you’ll have a recipe for true transformation.

Change won’t happen overnight, but with the right mindset and a commitment to yourself, you’ll be amazed at how far you can go. So, be kind to yourself, stay consistent, and remember: progress, not perfection, is the ultimate goal.

TRAINING UPDATE

This week’s training went pretty well overall. While I made solid strides in most areas, I did fall a little short on the cardio and running front. I’ve realized that I need to add another cardio session—either a run or a bike ride—into the mix, and that's something I’m aiming to prioritize this coming week.

I also made it to Sea Point for a stunning reset run this weekend.

Right now, my quad isn’t entirely happy with the cycling motion, so I’ve been careful with how much I push it. The focus is on improving the range of motion and allowing my body to adapt to the repetitive movements involved. It’s a process, but I’m confident it’ll get there with time.

Overall, I'm feeling good about the progress and making sure I stay patient while my body works through these minor adjustments. Let’s see what next week brings!

This coming week, I’ve got something exciting lined up—a half marathon on Saturday! With that in mind, I’ll be adjusting the intensity of my training towards the end of the week to ensure I’m well-rested and ready to go. It’s all about finding that balance between staying active and giving my body the recovery it needs to perform at its best on race day. Stay tuned for how it all unfolds!

2025 HARD challenge update

The February HARD Challenge is going strong! I managed another 75 minutes this week, keeping me on track with my goal of dedicating time each week to learning more about social media, website management, and development. It’s been a rewarding quest so far, and I’m excited to see the growth as the month progresses.

In true "challenge" fashion, I’ve also found myself stepping into a new physical challenge this month by learning a completely new sport. For now, I’m keeping the details under wraps, but stay tuned—I’ll share more about it in due course. I’ve been feeling pretty stiff due to the new movements, but I’m excited this challenge came up during February, a month where personal growth is at the forefront of my focus.

As for continuing my January HARD challenge, this week wasn’t as strong as last week, but that’s okay—we go again this week. The goal is always to improve and keep pushing forward, no matter what. Let's make it better!

Thank you for joining me again this week! Be sure to follow us on social media to stay updated on the latest news, events, and everything happening around here.

Don’t miss out!