Why Small Changes Matter in Your Weight Loss Journey

When it comes to losing weight, it’s easy to feel discouraged when small adjustments to your eating habits don’t lead to immediate results. But here's the truth: those small, consistent changes do add up over time. If you're struggling to make big shifts in the way you eat, don't worry—small tweaks can have a big impact in the long run. Here are some simple, actionable changes you can make to help you move closer to your goals, one step at a time.

1. Use Healthier Cooking Methods

Sometimes it’s not just what you eat, but how you cook it that makes all the difference. If you're trying to cut calories, choosing healthier cooking methods can significantly reduce your overall intake without sacrificing flavour. Instead of frying or sautéing foods in butter or oil, try grilling, baking, steaming, or roasting. These methods use little to no added fats, which can help keep your calorie count in check. For example, if you typically bread and fry chicken, consider grilling or baking it with herbs and spices for a lower-calorie alternative that still tastes delicious.

2. Swap Processed or Fatty Meats for Lean Proteins

The protein you choose plays a significant role in your calorie consumption and overall health. Processed and fatty meats—like bacon, sausages, and fatty cuts of beef—are not only high in calories but also packed with unhealthy saturated fats. To make meals healthier and lower in calories, try swapping these for leaner options such as chicken breast, turkey, eggs, tofu, or legumes. This simple change can make a noticeable difference in both your weight loss progress and long-term heart health.

3. Choose Whole Grains Over Refined Grains

When you're in a calorie deficit, feeling full and satisfied is key to staying on track. Whole grains like wholemeal bread, brown rice, and whole wheat pasta are great options because they are higher in fiber and nutrients than their refined counterparts. The fiber in whole grains helps you feel fuller longer, which can prevent overeating later in the day. While the calorie difference between whole and refined grains might not be huge, the extra fiber from whole grains makes it easier to manage hunger and stick to your calorie goals.

4. Mind Your Snacks and Drinks

It’s easy to forget that snacks and beverages can contribute to your daily calorie intake. Many of us focus only on our main meals, but the calories from snacks and drinks can quickly add up and derail your progress. Start including these in your food log—yes, even that latte or handful of nuts. Tracking these small additions in an app like Fat Secret will give you a clearer picture of your overall intake, making it easier to adjust and stay on track. Even small changes here can make a big difference over time!

Remember, weight loss isn’t about making huge, dramatic changes overnight. It’s about consistency, and these small adjustments—when done regularly—can have a lasting impact on your health and your weight loss journey. So take it one step at a time, and celebrate the progress that comes with every little change!

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TRAINING DIARY

A Calf Strain Lesson from This Weekend

This past weekend, after the excitement of tackling the challenging Grape trail, I ended up with a bit of a calf strain. It happened while navigating a steep hill—one of those inevitable moments in trail running that no one can fully predict. As much as we prepare, injuries or strains can sometimes sneak up on us, and this is exactly the kind of setback that’s just part of the sport.

Injuries, whether minor or more significant, are part of the trail running journey. They’re not the result of a mistake or poor form, but rather a natural outcome of pushing ourselves through varied terrain, unpredictable weather, and sometimes even a bit of overzealous enthusiasm. It’s not about if it happens, but when it happens—and how you respond.

When something like a calf strain hits, the key is to listen to your body. It’s all about recognizing the signals and adapting accordingly. Acknowledge that you may need to slow down, take a step back, and reassess your strategy. Trail running is all about resilience and recovery, as much as it is about the thrill of the run itself. While setbacks can feel frustrating, they also teach us invaluable lessons about pacing, strength, and the importance of self-care.

So, when the inevitable happens—whether it’s a calf strain or a different kind of injury—don’t beat yourself up. Take a moment to rest and recover, but more importantly, remember that it’s all part of the journey. Adapt, learn, and then get back out there when you’re ready. After all, the trails are always waiting for your next adventure! Lets get into the adapted training program for the week.

MONDAY - Strength (Full body light on the lower body stuff) plus 30min Recovery walk

TUESDAY - Strength (Full Body moderate weight)

WEDNESDAY  - 60min easy Run outside

THURSDAY - Strength (Full body light weights) FRIDAY - Mobility Session

SATURDAY - Easy flat 1 hour Run

SUNDAY - 35 min Easy Recovery Run/Walk

As you can see despite sustaining an injury, I was still able to move daily within the limits my body dictated. While it might sound counterintuitive, being responsible and sensible with your training doesn’t mean you have to completely give up on staying active or compromising on your progress. It’s all about working with what you have and adapting your approach when necessary.

Injuries, whether minor strains or more significant setbacks, are just another part of the fitness journey. But that doesn’t mean they should stop you in your tracks. Rather than throwing in the towel entirely, the key is to be mindful of your body’s signals and adjust your activities to respect its boundaries.

Being responsible doesn't mean halting everything altogether. Instead, it’s about identifying ways to keep moving without overloading the injured area. In my case, I focused on exercises and movements that worked within the injury's limits—whether it was low-impact activities or switching up my training methods to include more mobility work, gentle stretching, or strengthening exercises that wouldn't exacerbate the issue.

This approach doesn’t diminish your commitment to maintaining your fitness; it actually enhances it. You might need to change the method, but you can still maintain your minimal effective dose—the minimum amount of effort required to maintain your current fitness level or prevent further deterioration. For example, if running isn't possible right now, walking, cycling, or swimming can still provide a great way to stay active while giving your injury time to heal.

This shift in methodology requires some creativity, but it’s a great opportunity to explore new forms of movement and maybe even discover a new passion along the way. Sometimes, a temporary detour can lead to a more balanced and well-rounded fitness routine.

Ultimately, being sensible doesn’t mean sacrificing your overall fitness goals. It’s about adjusting your methods and respecting the process. The key takeaway? Adapt and listen to your body, and you’ll continue to move forward—injury or not.

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And that wraps up another week of my Coach’s Catch-Up! Thank you so much for reading and joining me on this journey.

This week, I’ve been reflecting on how to maintain balance in your fitness routine—especially when dealing with injuries. It’s easy to feel like an injury is a setback, but with the right approach, it doesn’t have to derail your progress. Finding ways to stay active within the limits of your body is key, and sometimes that means adjusting your methods but not compromising on your goals.

Remember, staying responsible and listening to your body doesn’t mean you have to stop moving. By adapting your training, you can still make progress while allowing time for recovery. It’s all about finding that sweet spot between pushing yourself and being mindful of your limits.

Thanks again for reading, and stay tuned for more updates next week. Keep moving, stay strong, and remember: balance is everything!