What They Don't Tell You About Weight Loss: Oak Valley Race Report and Coach Training Diary

Active Living Active Living
Oct 6, 2024
9 min read

Hello Everyone!

Welcome back to another edition of the Coach's Training Diary! This week, we’re diving into some essential nutrition truths. Plus, it’s been a slower week for me, filled with stunning sunrises and breath taking views on the trails. Let’s get into it!

TOPIC OF THE WEEK

What's the Secret to Weight Loss?

I often get asked about the magic ingredient for weight loss. The truth is, there are several key factors, with the last one being the most crucial.

Eating in a Caloric Deficit: Start by tracking your food intake to ensure you’re consuming fewer calories than you burn.
Increasing NEAT (Non-Exercise Activity Thermogenesis): Focus on daily activities—taking walks, standing more, and staying active throughout the day, not just relying on HIIT workouts a few times a week.
Building Muscle: Incorporate heavy weightlifting into your routine at least three times a week. More muscle means a higher resting metabolic rate!
Consistency is Key: Stick to these habits every day over time. Consistency will yield results.
Making It a Lifestyle: Ultimately, the most successful weight loss strategies become part of your everyday life.

Below, I’ll break down these factors further and share additional tips to help you achieve lasting weight loss without falling into the yo-yo cycle. Let’s dive in!

Weight loss occurs when you consume fewer calories than your body uses for energy, creating a caloric deficit. Here are the key concepts behind it:

1. Caloric Intake vs. Expenditure

Caloric Intake: The total number of calories you consume through food and beverages.
Caloric Expenditure: The total number of calories your body burns, which includes:
- Basal Metabolic Rate (BMR): The calories your body needs at rest to maintain basic physiological functions (breathing, circulation, cell production).
- Physical Activity: Calories burned through exercise and daily movements.
- Thermic Effect of Food (TEF): The calories burned during digestion and absorption of food.

2. Creating a Deficit

To lose weight, aim for a caloric deficit. This can be achieved by:
- Reducing Caloric Intake: Eating fewer calories by controlling portion sizes or choosing lower-calorie foods.
- Increasing Caloric Expenditure: Engaging in regular physical activity, which can include both structured workouts and incidental (NEAT) movement.

3. Sustainable Deficits

A safe and sustainable caloric deficit is typically around 500 to 1000 calories per day, leading to a weight loss of about 1 to 2 pounds per week. Larger deficits may not be sustainable or healthy.

4. Importance of Nutritional Quality

While creating a deficit, focus on nutrient-dense foods (fruits, vegetables, lean proteins, whole grains) to ensure you meet your nutritional needs without exceeding your calorie limit.

5. Adjusting the Deficit

As you lose weight, your BMR decreases because your body requires fewer calories to maintain a smaller body mass. This may require adjusting your caloric intake or exercise level to continue losing weight.

6. Factors Influencing Weight Loss

Metabolism: Individual metabolic rates can vary based on age, genetics, muscle mass, and hormonal factors.
Water Weight: Initial weight loss can often be attributed to loss of water weight, especially when beginning a new diet or exercise regimen.
Plateaus: Weight loss may stall at times due to various factors, including adaptation to new routines, hormonal changes, or underestimating caloric intake.

7. Mental and Behavioural Aspects

Mindful Eating: Paying attention to hunger cues and emotional triggers can help maintain a caloric deficit without feeling deprived.
Setting Realistic Goals: Establishing achievable weight loss goals helps with motivation and long-term adherence.

By understanding and managing these aspects, you can create a balanced approach to weight loss that’s effective and sustainable.

TRAINING DIARY

Hey everyone!

Just wanted to share a quick update about my week. Unfortunately, I had a little mishap on Tuesday and ended up with a sprained wrist. Ouch! 😬 This means I’ve had to tweak my training and adjust my grip on the lifts a bit.

But here’s the silver lining: there’s always a way to adapt! Just because one joint is out of commission doesn’t mean we have to hit the brakes on our fitness journey. There are plenty of other exercises and body parts to focus on. Let’s keep pushing forward, even if we have to get a bit creative! 💪✨

Stay strong, everyone!

What have I done this week

Run 3

Ride 1

Swim 1

Strength 3

Mobility 1

Other 0

MONDAY - This week’s training got off to a slower start thanks to my wrist. I focused on a weight-based session that prioritized my lower body, some core work, and lighter weights to accommodate the necessary adjustments.

I also squeezed in a 20-minute workout on the stair stepper. Since I usually tackle double runs or back-to-back runs on weekends, I wanted to keep the cardio intensity without straining my wrist. This way, I still get that cardiovascular boost and maintain the strength I’d normally build during my hill training.

Let me tell you, 20 minutes on that machine feels like an eternity, but it’s so worth it when you’re drenched in sweat afterward! I kept it aerobic and low-impact, and it felt great to adapt my routine while still staying active.

Here’s to making the most of every workout, no matter the circumstances! Keep moving! 💦💪

TUESDAY - My wrist is still a bit tender, and let’s just say my skin isn’t exactly best buds with the strapping I’m using for support. But hey, it’s all about finding ways to keep moving!

I tackled a 5x5 session this week, adjusting the weights to much lower than I typically lift. I also switched up some exercises to make sure I could maintain my grip and target the same muscle groups. Adaptation is key!

To wrap up the day, I hopped on the elliptical for a 30-minute cardio session at a high cadence in my aerobic zone. The amount of sweat was nothing short of incredible!

Overall, I’m really happy with what I’ve accomplished over the last couple of days. Adapting doesn’t mean slowing down—it just means finding new ways to keep progressing. Onward and upward! 💪✨

happy with what I have achieved the last two days and moving on.

WEDNESDAY - So, I had plans to hit the pavement at 5 AM, but when the alarm went off, my body and eyes just said, “Nope!” So, I decided to grab a little extra sleep and went for my run later in the day. The silver lining? I got to enjoy a daylight run, soak up some much-needed Vitamin D, and snap a few photos along the way!

Now, let me tell you—it was pure torture! If I were a beginner, I might have called my coach and said, “This is just not happening!” And you might be wondering, “But you’re fit—why the struggle?”

Well, I’ve been juggling a supplemental degree that I signed up for a couple of years ago, and I’ve been glued to my chair from 6:50 AM to 3 PM, which left me feeling stiff and sore.

Honestly, those 30 minutes felt like a battle against my body, which was screaming for me to stop. But here’s the thing: I’m not a beginner anymore, and I knew exactly why I felt that way! It was a classic case of mind over matter. I pushed through, got it done, and moved on.

Still ended my day with an hour Mobility/Pilates session like planned, and felt 1000% better after.

Sometimes, it’s all about adapting and knowing that even seasoned runners have tough days. Keep pushing, everyone! 💪🌟

THURSDAY - Today’s theme was all about lifting heavy and making those muscles work! 💪 I’m still adapting some of my lifts to accommodate my wrist, but I’m really pleased with the training volume and how I felt throughout the session.

As I mentioned earlier, I decided to incorporate a bit of a de-load due to the wrist adjustments, which has been a smart move. It’s all about listening to your body!

After my workout, I enjoyed a lovely walk and catch-up with a friend and her adorable four-month-old puppies and kids. Honestly, I’m not sure who was more tired afterward—the dogs or the kids! 😂

Life’s all about balance, and today was a perfect mix of training and friendship. Keep lifting and enjoying the little moments! 🌟

FRIDAY - Today was Spin Day, and let me tell you, it was an awesome workout! For the first time in months, my body felt like it was really responding to the training. I even managed to push my FTP up by about 5 watts, and it was absolutely worth every drop of sweat! 💦

Pre-workout, I fuelled up with my go-to peanut butter sandwich or Rice cakes (depending n what's in the cupboard), a banana and some Herbalife instant beverage and Aloe drink concentrate with ginger and lemon. My drink bottle had some CR7 Electrolytes, Creatine, BCAAs, and nitric oxide mixed into my water for the morning session. It really set me up for success!

I was thrilled to see my heart rate and FTP efforts lining up perfectly, leaving me feeling like a million bucks afterward! 😉

After that, I enjoyed my usual post-workout breakfast of Herbalife F1 with added protein, Soaked Chia Seeds and recovery protein.

Then it was off to my weekly swim! I swam 1.2 km, just gliding through the water. I felt a bit like a crab at times, especially since I was pulling harder with my non-injured wrist and ended up in the lane separation lines a few times—oops! 😂 But hey, I made it work!

I wrapped up my swim with a 15-minute kick drill to focus on my breaststroke kick. I’m not the best at it yet and definitely want to improve so I can vary my strokes during sessions. Remember, I’m all about learning new skills this year—even when it gets tough!

To top off the morning, I treated myself to a quick 10-minute sauna session. I haven’t had time for that this week, so it was a nice way to unwind.

All in all, it was an amazing morning filled with progress and self-care. Here’s to more days like this! 🌟

SATURDAY - Today was Long Run Day, and we decided to set off super early to beat the summer heat. With temperatures hitting around 30 degrees, starting early was definitely the smart move!

Armed with our lights, pepper spray, and sunglasses (for when the sun finally decided to show up), we hit the road. The hills were relentless, but honestly, it was awesome! The flowers are in full bloom, and we even took a moment for a quick photo session to capture the beauty of it all. 🌸📸

We tackled 15 km at our targeted long run pace, and it felt like a massive success! Unlike my run on Wednesday, today was super comfortable and easy. It’s amazing how our bodies can respond so differently from one run to the next. After years of running, you learn that some days are fantastic, most are just okay, and a few… well, let’s just say they can be downright awful (looking at you, Wednesday).

But today, we hit our goal, and both mind and body are ready to keep pushing forward! Day 69 is officially in the books!

Here’s to more great runs ahead! 💪🌟

SUNDAY - A Perfect Morning on the TSSL Oak Valley Trail Run

I just wrapped up a short, stunning, and perfectly timed trail run at Oak Valley. What a blessed morning, surrounded by the breath taking views of Elgin Valley!

Before diving into the details of the race, let me share a bit about this beautiful area:

Elgin Valley, located in the Western Cape of South Africa, is renowned for its stunning landscapes, lush fruit orchards, and wine production. Here are some key details about this beautiful region:

Overview

Location: Elgin Valley is situated about 60 kilometres southeast of Cape Town, nestled between the Kogelberg Mountains and the Groenland Mountain range.
Climate: The valley enjoys a Mediterranean climate, with warm summers and cool, wet winters, making it ideal for agriculture, particularly fruit and wine production.

Agriculture

Fruit Production: Elgin is famous for its apples, pears, and plums. The region's fertile soil and favourable climate contribute to high-quality fruit.
Wine: The valley is home to several vineyards and wineries, known for producing excellent cool-climate wines, particularly Pinot Noir and Chardonnay.

Activities and Attractions

Outdoor Adventures: The area offers numerous hiking and biking trails, with scenic views of the mountains and valleys. The Kogelberg Nature Reserve is a popular spot for nature lovers.
Wine Tours: Visitors can explore various wine estates, many of which offer tastings and tours.
Farm Stalls and Markets: Elgin has several charming farm stalls and markets where you can purchase fresh produce, local crafts, and artisanal goods.

Events

Elgin Apple Festival: Held annually, this festival celebrates the apple harvest with various activities, including tastings, live music, and family-friendly events.

Community

Sustainability: The Elgin Valley community is focused on sustainable farming practices and preserving the natural beauty of the area.
Local Culture: The valley has a rich cultural heritage, with a mix of farming traditions and modern influences.

Elgin Valley is a perfect destination for those seeking tranquillity, nature, and the charm of rural South Africa, making it a popular spot for both locals and tourists alike.

Race Recap: TSSL Oak Valley Run

After yesterday's long run, I opted for an easy recovery run in another stunning spot. My goal was to enjoy a quick outing with beautiful views and plenty of photo opportunities—and it was an absolute success!

In addition, I predicted my race time down to the second! Yes, I was basically spot on.

The race began with a long ascent through the orchards of Oak Valley Farm, leading us to breath taking vistas of the valley. What a way to experience the beauty of this area!

We then plunged into the valley's single tracks—flowy, soft underfoot, and absolutely stunning. While photos don’t quite capture the magic, you can be sure that every corner reveals another spectacular view.

It’s a runner’s paradise!

Even though it was just a 5km run that flew by too quickly for my liking, we all finished with big smiles and uplifted spirits. It was a fantastic time on the trails, giving everyone a little boost as we head into the new week!

Photo credits to the whole crew that went out today! Our Smiles says it all!