Catch Up With Coach M - Edition 41 - Body Image, GLP-1, and the Power of Consistent Training

Active Living Active Living
May 18
11 min read

Hey everyone! Welcome to another edition of My Weekly Coach Blog.

Where we discuss relevant topics and issues in the aim to educate and bring value. This week, I'm diving into two sensitive topics that I've been holding onto for the past few weeks/months.

After some recent conversations and personal experiences. I've decided its time to let them out in the open.

Body Dysmorphia in the Fitness Industry: Learning to Love the Body You Have Now

Walk into any gym and you’ll see it — people training hard, chasing strength, endurance, transformation. On the surface, it’s inspiring. But underneath the reps and personal records, many are quietly waging war with their own reflection.

The fitness world talks endlessly about aesthetics, goals, “grind mode,” and “body fat percentages.” But rarely do we talk about the mental weight we carry with us into that gym mirror — especially when the image we see never feels “enough.”

That mental weight? It’s called body dysmorphia — and it’s quietly thriving in fitness spaces.

What Is Body Dysmorphia?

Body Dysmorphic Disorder (BDD) is a mental health condition where a person becomes obsessively focused on perceived flaws in their appearance — often flaws that are minor or even invisible to others.

In the fitness world, it can show up as:

Constantly comparing yourself to others in the gym
Obsessively checking mirrors or avoiding them altogether
Never feeling lean, muscular, or “fit enough,” no matter your progress
Believing your worth is tied to your weight, body fat, or symmetry
Engaging in excessive training or strict dieting to “fix” your body

It’s more common than people realize — and it doesn’t discriminate. Men, women, athletes, beginners, and even coaches struggle with it. Body dysmorphia is something many of us experience to some degree — it’s that inner critic that distorts how we see ourselves in the mirror or in photos. Often, we become our own worst enemies, focusing on flaws no one else notices and letting self-doubt cloud our perception. It's a quiet struggle that reminds us how important self-compassion and perspective really are.

A Real Moment From the Gym This Week…

This week, I was in the weights section of the gym. Next to me was a young woman lifting — strong, focused, clearly committed. She was beautifully built, proportioned, and — as a coach — I could see her body was in balance: muscle, fat, posture, everything. Objectively, there was nothing “wrong” with her body.

But instead of owning her space with pride, she kept looking at herself in the mirror, scrutinizing her shape, and comparing herself to others nearby.

I watched her eyes flick to someone’s abs. Then to someone’s arms. Then back to her own waist, pinching at her skin and adjusting her clothes. Her expression was pure dissatisfaction.

It hit me hard because this is the silent struggle so many are fighting.

Even the most “ideal” physique doesn’t guarantee self-acceptance. Because body image is not about your body — it’s about your mind.

Why the Fitness Industry Often Makes It Worse

The very industry that’s meant to empower us often becomes the source of toxic comparison, unrealistic ideals, and perfectionism.

Social media filters, transformation photos, shredded athletes in peak condition (for one week a year) — it sets a standard that very few people can maintain long-term, even those who post it.

Worse still, we glorify suffering:

“If you don’t hate your body, you’re not working hard enough.”

“Pain is growth.”

“Summer bodies are earned in winter.”

This messaging might be well-intended, but it feeds insecurity and disconnection from our bodies.

So How Do We Break Free?

The answer IS NOT found in the next diet, program, or number on the scale.

It starts by learning to respect your body where it is now — not 10 lbs from now, not after a six-week shred. Now.

Because loving your body isn’t about giving up — it’s the fuel that drives sustainable, healthy change. It’s what makes health sexy. It’s what makes fitness feel like freedom, not punishment.

Practical tips to help - 7 Steps to Love and Respect Your Body (Right Now)

1. Notice the Inner Dialogue

Listen to how you talk to your body. If you wouldn’t say it to a friend, don’t say it to yourself. Challenge the voice that says, “You’re not enough.” You already are.

2. Shift From Aesthetic to Ability

Instead of chasing a “look,” focus on what your body can do.

Can you lift more than last month?
Run a little longer?
Sleep better?
Celebrate function over form.

3. Curate Your Social Media Feed

Unfollow anything that triggers comparison or shame. Follow people of all shapes, stages, and abilities who show fitness through a lens of empowerment, not punishment.

4. Nourish, Don’t Punish

Stop eating like you hate your body. Start eating like you love it.

Fuel your training. Eat carbs without guilt. Listen to hunger and fullness cues. Let food be part of life, not a moral test.

5. Speak It Out Loud

Body image issues grow in silence. Talk to a coach, therapist, or trusted friend. You don’t have to carry this shame alone — and it is shame, not truth.

6. Stop Waiting to Feel Worthy

You don’t need to reach a goal weight to wear the outfit.

You don’t need to be leaner to take the photo.

You don’t need to shrink to take up space.

7. Practice Respect Daily

Self-love isn’t always fireworks — sometimes it’s putting on sunscreen, taking a rest day, setting a boundary, or saying “no” to diet talk.

Finally...

You can pursue fitness goals and love yourself right now. They’re not mutually exclusive.

In fact, the more you respect your body, the better your results will be — physically, mentally, emotionally.

That girl in the gym? I hope she sees what I saw: balance, beauty, strength.

And if you’re reading this, I hope you’ll start seeing it in yourself too.

Because loving your body isn’t vanity — it’s vitality.

And yes — it’s incredibly, unapologetically sexy.

🌿 How to Naturally Boost GLP-1: The Hunger-Regulating Hormone That Could Transform Your Health

If you’ve been on social media lately, you’ve probably seen the buzz about GLP-1—the hunger-regulating hormone that’s the science behind popular weight-loss drugs like Ozempic, Wegovy, and Mounjaro. - or a multitude of other names on the market at the moment.

These medications, known as GLP-1 receptor agonists, have been a game-changer for people struggling with obesity and blood sugar management.

Every health and nutrition coach is working with clients on these medications.

But here’s the challenge: they’re expensive, not accessible to everyone, and they often come with side effects.

On top of that, the results aren’t always long-lasting unless people adopt meaningful changes in how they eat and live.

That’s where education becomes essential. The reality of sustainable weight loss comes down to being in a consistent caloric deficit—burning more energy than you consume—while fuelling your body with whole, nutrient-dense foods that support hormone balance, gut health, and overall well-being.

It’s not just about eating less, but eating smarter:

prioritizing high-quality proteins to promote muscle growth and preservation, which helps keep metabolism steady and results lasting. When done right, weight loss becomes less about restriction and more about nourishment. AND THEN - keeping this lifestyle in a long term trend.

Whether you're using one of these medications, considering it, or simply can’t or don’t want to, there are natural ways to support your body’s own GLP-1 production—and it can benefit everyone, not just those trying to lose weight.

🔬 What Is GLP-1 and Why Is It So Important?

GLP-1 (Glucagon-Like Peptide-1) is a hormone secreted in the gut after eating. It plays a crucial role in:

Stimulating insulin release (when blood sugar is high)
Suppressing glucagon (a hormone that raises blood sugar)
Slowing gastric emptying (making you feel fuller, longer)
Sending signals to the brain to reduce hunger and cravings

GLP-1 medications like semaglutide, irzepatide, ozempic, saxenda, etc mimic this hormone to help reduce appetite, manage blood sugar, and support weight loss.

However, your body already produces GLP-1 naturally—and there are evidence-based ways to enhance it without a prescription.

But First...

🚨 What Are the Side Effects of GLP-1 Medications?

While GLP-1 drugs can be effective, they’re not without potential downsides. Common and serious side effects include:

🌀 Digestive Issues

Nausea, vomiting, diarrhoea
Constipation
Bloating or abdominal discomfort
Acid reflux

😵 Appetite & Nutritional Impact

Dramatically reduced hunger can lead to very low calorie intake, risking:
- Muscle loss (especially without strength training or protein)
- Fatigue, hair thinning, or nutrient deficiencies
- Shrinking of the stomach, making it difficult to eat normal portions again

🧠 Mental & Hormonal Changes

Mood swings or emotional flatness
Food aversions or disordered eating tendencies
Anxiety around food or eating post-medication
Hormonal imbalances, especially in women (irregular cycles, low libido)

🩺 Serious Medical Risks

Risk of pancreatitis
Gallbladder disease
Thyroid tumours
Risk of hypo glycemia, especially when combined with insulin or sulfonylureas

These issues highlight why GLP-1 drugs should never be used as a stand-alone solution. They are tools, not magic bullets—and the best outcomes happen when people pair them with nutrition, movement, and mindful behaviour changes.

🧭 How to Naturally Boost GLP-1 Without Medication

Here’s a simple, science-backed plan to naturally support your body’s GLP-1 production and function:

1. 🥚 Prioritize Protein—Especially in the Morning

Protein-rich meals help stimulate GLP-1, reduce hunger, and stabilize blood sugar.
Top Picks: Eggs, Greek yogurt, chicken, tofu, salmon, lentils, protein powder
✅ Goal: 20–30g of protein per meal

2. 🌾 Eat More Fiber—Focus on Soluble & Fermentable Types

These feed gut bacteria that release SCFAs—compounds that trigger GLP-1.
Top Picks: Oats, chia seeds, flaxseed, beans, apples, artichokes, sweet potatoes
✅ Goal: 25–35g of fiber per day, including 5–10g from soluble fiber

3. 🥑 Add Healthy Fats

Fats slow digestion, enhance fullness, and support hormone function.
Top Picks: Avocados, olive oil, nuts, seeds, fatty fish
✅ Tip: Include a source of healthy fat with every meal

4. 🥬 Include Fermented Foods

Probiotic-rich foods support gut health, which plays a major role in GLP-1 production.
Top Picks: Kimchi, kefir, sauerkraut, miso, yogurt, kombucha (low sugar)
✅ Goal: 1–2 servings per day

5. 🍇 Eat More Polyphenol-Rich Plants

These plant compounds support GLP-1 and improve insulin response.
Top Picks: Berries, green tea, turmeric, red grapes, dark chocolate (85%+)
✅ Tip: Drink green tea after meals or add berries to breakfast

6. 🕒 Use Smart Meal Timing

Smart Fasting periods allow your body to regulate blood sugar and hormone signals more effectively.
Options: 12 hour overnight fasts; 2–3 solid meals per day with no snacking
✅ Start with: 12-hour overnight fast (e.g., 7 PM–7 AM)

7. 🚶‍♂️ Move After Meals

Even light movement improves blood sugar control and enhances GLP-1 effects.
✅ Tip: Take a 10–15 minute walk after meals

8. 🍋 Use Natural Enhancers

Certain foods and spices directly support GLP-1 release or mimic its effects.
Top Picks:
- Apple cider vinegar (1–2 tsp before meals)
- Cinnamon (add to oatmeal, smoothies)
- Turmeric (combine with black pepper)
- Chili peppers (capsaicin), ginger, garlic

🧾 The Ultimate GLP-1-Supportive Food List (Supportive to your already whole food list)

🧬 High-Protein Foods

Eggs, Greek yogurt, cottage cheese, tofu, tempeh
Chicken, turkey, salmon, sardines, shrimp
Lentils, beans, chickpeas, black beans
Whey or plant-based protein powder (Clean with no stabilizers, added sugars or chemicals)

🌾 Soluble & Fermentable Fiber

Oats, apples, pears, barley, chia, flax, psyllium
Artichokes, Brussels sprouts, sweet potatoes, carrots
Cooked/cooled rice & potatoes (resistant starch), green bananas

🥬 Fermented Foods

Kimchi, sauerkraut, kefir, yogurt with live cultures
Miso, tempeh, kombucha (low-sugar), natto

🥑 Healthy Fats

Avocados, olive oil, nuts (almonds, walnuts), seeds (chia, flax, pumpkin)
Fatty fish: salmon, sardines, mackerel

🍇 Polyphenol-Rich Plants

Berries, green tea, matcha, red grapes, pomegranate
Turmeric, cocoa (85%+ dark chocolate), red cabbage
Extra virgin olive oil, red onions, spinach, kale

🌶️ Natural Enhancers

Apple cider vinegar, cinnamon, turmeric, ginger, garlic, chili, cumin
Herbs like rosemary, oregano, and thyme

You might be reading this thinking, “Wait a minute—this sounds just like every other message she’s sent about healthy living and getting results...” and you’d be absolutely right.

That’s the point! Because the truth is, the fundamentals don’t change—consistency, smart nutrition, structured movement, and recovery are what work, and they always will.

💡 Finally...

Here’s the hard truth: many people use GLP-1 medications to lose weight quickly without building the habits to keep the weight off.

When they stop taking the drug, their muscle mass is depleted, their stomach capacity is smaller, and their hormonal appetite cues are all over the place.

Emotionally, many feel lost—and end up going back to the medication because it feels like the only thing that works.

The smart approach? Use GLP-1 medications as a temporary tool, not a lifestyle.

The most successful patients are the ones who start exercising, learn to eat nourishing meals, support their gut, and reframe their relationship with food while on the drug. That way, when the medication stops, the habits are already in place.

And if you’re not using a GLP-1 drug?

Great news: you can still experience many of the same benefits and reach your goals —better appetite control, more energy, less cravings, improved metabolism—just by eating in a way that naturally supports your hormones.

🧠 Remember:

Your body already knows how to regulate hunger, balance hormones, and burn energy efficiently. You just have to give it the right tools.

✨ Nourish your gut.

✨ Prioritize protein and fiber.

✨ Move your body.

✨ Rest, hydrate, and breathe.

Let nature work with you.

Training Focus This Week:

🏁 The Power of Non-Negotiables and the Everyday Athlete

If you’ve followed me for a while, you’ve heard the message loud and clear:

✅ Tick your consistency boxes
🧪 Hit your minimal effective dose
🔒 Lock in your non-negotiables
📅 Treat your workouts like meetings—show up, no excuses
💪 And above all else, respect your body enough to keep it strong, mobile, and resilient for life

🔄 Switching Gears This Week

Instead of sharing my own training story, I want to highlight someone else’s journey—an athlete I coach.

Yes, you read that right: athlete.

Because if you train with intention—to become better, stronger, and more capable—

you are an athlete. 🏃‍♀️

⚠️ The Starting Point: A Year of Frustration

This athlete came to me after a tough season. Most of the previous year was filled with recurring niggles—nothing serious, but enough to break rhythm and stall progress.

So we hit reset.

🔧 Adjusted training variables

🛌 Prioritized recovery

📋 Created a structured, sustainable routine

🎯 The Goals

✂️ Lose some body fat—not for weight concerns, but to feel lighter, more efficient, and confident
🏃‍♀️ Run pain-free
⏱️ Improve speed and race performance

🧱 The Non-Negotiables We Put in Place

🏃 3–4 structured runs per week, focused on progression
🍽️ A balanced, sustainable caloric deficit with protein goals hit weekly
🏋️‍♀️ 2 full-body strength sessions to build power and resilience
🧘 Weekly foam rolling & recovery sessions—non-negotiable
🚶‍♀️ 10,000 steps every single day, even on rest days

🚀 5 Months of Consistency Later…

🔻 Body fat decreased noticeably
⚡ Speed gains: Race pace improved by just short of 1 min/km this past weekend
🏅 Energy, performance, and confidence are way up

That’s not just physical change—that’s a breakthrough. 💥

🙅‍♀️ Now Let’s Be Real…

Was it easy? ❌ Nope

Did every race go to plan? ❌ Not even close

Was motivation high every week? ❌ Definitely not

But guess what?

✅ The plan was followed

✅ The appointments were honoured

✅ The effort was consistent I am BEYOND Proud to be the coach of this athlete and know that celebrating with your people is always important. - YOU know you you are!

📌 How I Coach All My Athletes (and Myself)

I train every athlete like I train myself:

🎯 With intention
📈 With progression and purpose
🧠 With a structured plan
🍽️ A balanced, sustainable caloric intake with protein goals hit weekly
🏋️‍♀️ strength sessions to build power and resilience

No “just wing it” miles. No ego-driven chaos.

Every session serves a function:

🔁 Recovery runs
⚡ Intervals and tempo efforts
🐢 Most importantly—slow Zone 2 running to build aerobic capacity

🧠 Because the truth is:

You have to train slow to race fast.

Building fitness takes time, patience, and a long-term mindset—not just grit.

🏁 Final Thoughts

Whether you’re:

A seasoned racer 🏃‍♂️
A weekend warrior 💪
Or just starting out 🚶‍♀️

Remember:

✅ Lock in your non-negotiables
🧱 Build your aerobic base
⏳ Respect the process
🎖️ The finish line rewards those who prepared with purpose

If you’re curious about what I got up to this past weekend and during the week training-wise, head over to my socials 📲—you’ll find all the sweaty face pics 💦 and smiles 😅 there.

We’re well into the second quarter of the year 📆, and I’m honestly proud of where I’m at and what I’ve achieved so far 🙌.

The 2025 HARD CHALLENGE is exactly that—hard 💪🔥—and there are some exciting updates coming soon 👀.

Future goals will be revealed in time, but for now,

it’s head down 👇,

tick the boxes ✅,

and keep showing up 🚀.

🔥 Bella Rosa Training Slots Available! (Click for more info)

Still got a few training spots open at Bella Rosa 🏋️‍♀️—if you like my style and want to train with purpose, come join in! 💥 I offer:

1:1 sessions 🙋‍♀️
Partner sessions 👯‍♀️
Small groups 👥

Bring a friend, show up, and let’s get stronger together 💪✨