Catch up with Coach M - Edition 50 - You are just getting started!

Welcome to edition 50 of my blog!

This week, I want to reflect on something that’s come up both in my own training and in the journeys of the clients I coach: The power of a well-timed reset. I’ve been reminded how real progress doesn’t come from pushing harder every time, but from learning when to Push and stick to a plan, pause, re-assess, and move forward with purpose. Whether it’s a client saying they’ll "never be able to do cardio" or me tweaking my own post-race training plan, the message is the same: your body thrives on consistency, structure, and patience. 

From strength foundations to cardio confidence, nutrition tweaks to mindset shifts — this week is all about rebuilding, refocusing, and keeping the momentum going.

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You’re Not Past Your Peak, too old, too whatever! — You’re Just Getting Started

Have you ever caught yourself thinking, “I’m never going to get back to that fitness again,”  or, “I’ve got too many niggles. I’m too old for this now”?

If so, you’re not alone. And more importantly — you’re not done.

Whether you’re a runner, cyclist, swimmer, gym-goer, or someone just trying to stay active while juggling life, here’s a truth worth holding onto: you don’t need to be perfect — you just need to be consistent.

Let’s unpack what that really means, because chances are, you’re a lot closer than you think.

The Tale of Two Athletes

This past week, I had two very different conversations with two athletes I coach. The first one said, “Why can’t I get there?” The second said, “I’m getting there — and I feel incredible.”

Now, both of these athletes train consistently. They show up for their sessions. They care. But their results? Night and day.

The difference came down to how they approached their training. The first was putting in the time but skipping over the important stuff — pushing through sessions without respecting intensity zones, neglecting fuelling, Skipping key workouts and going through the motions without the care and the structure. They were frustrated and going onto feeling burnt out.

The second was doing something much simpler — and far more effective. They stuck to the plan. They trained at the right intensities., even if some of the time they didn't understand why so fast, slow, the strength moves that hurt and make you feel like you are on a different planet. They fuelled Daily, before and after workouts their nutrition is as important as their training. They didn’t do more; they just did it better.

Fuelling: The Foundation You Might Be Ignoring

Let’s talk about one of the biggest mistakes I see, especially among athletes who are trying to “lean out” or get an edge: training fasted.

or They over indulged or just let their hair down the day before or meal before and now they want to punish their bodies because of that.

Here’s the reality — your muscles need fuel to perform. Heading into any workout, but especially a hard workout, without eating doesn’t make you tougher or more disciplined. It puts your body under unnecessary stress. The result, will be lethargy, sore muscles, brain fog, and probably fat accumulation in places you don't fully understand

When you train fasted — especially in the morning — your body isn’t just low on energy, it’s also less prepared to build or even maintain muscle. Instead of tapping into stored fat efficiently (like many people believe), your body can enter a catabolic state. That means it’s breaking down tissue — including muscle — for fuel. And your stress hormone levels? They shoot up too, especially cortisol, which can impair recovery and even increase fat storage over time.

The bottom line? Don’t train fasted. Even something as simple as a banana or slice of toast before your session can make a world of difference. You’ll train better, recover faster, and avoid putting unnecessary stress on your system.

Nutrition Doesn’t Have to Be Complicated

You don’t need a suitcase full of supplements or a spreadsheet to eat well. If you’re eating three to four balanced meals a day — with protein, carbs, healthy fats, and a variety of fruits and vegetables — you’re already supporting most of your recovery and performance needs.

Before workouts, think light and carb-focused. During longer sessions, sip on some electrolytes or have an easy-to-digest carb source like a gel or dates. Afterward, aim to get a mix of protein and carbs back in — a smoothie, yogurt with fruit, eggs and toast, or just time your meals so you use them as the recovery, whatever suits your routine.

The key isn’t perfection — it’s consistency.

Why Training Zones Matter (More Than You Think) Not every session should leave you lying in a heap on the floor. And going easy all the time? That won’t move the needle either.

Zone-based training is about knowing when to push and when to hold back. A smart athlete builds their base with slower, aerobic work — the kind where you could carry on a conversation. That might not feel intense, but it’s exactly what teaches your body to use fuel efficiently and builds the engine you need for everything else.

Then there’s tempo, threshold, and interval training — efforts that challenge your speed, stamina, and mental grit. They have their place, but without a solid aerobic base and proper recovery, they just wear you down.

The real progress comes from knowing how to balance it all — not how hard you can go every time you lace up.

Strength Isn’t the Same as Fitness — But You Still Need It

Let’s be honest: a lot of us love lifting heavy. There’s something satisfying about building strength. But don’t confuse being strong with being fit.

If you’re smashing a weight session and finding yourself breathless after a few basic lifts, or you’re drenched in sweat despite standing still between sets, that’s not your muscles struggling — it’s your cardiovascular system waving the red flag.

Lifting shouldn’t always feel like cardio. If it does, it might be time to build up your aerobic base — not just your biceps.

And on the flip side, just because you can run fast doesn’t mean your stabilizers and support systems are keeping up. True athleticism isn’t just about movement — it’s about moving well, efficiently, and without pain for as long as possible - even when you are old!

Strength Training for Longevity — Not Just Lifting Heavy

If you want to be strong and capable into your 40s, 50s, 60s and beyond, strength training is non-negotiable — but it doesn’t have to look like a powerlifting competition.

Strength training as an athlete won’t look the same for everyone. You don’t need to chase PRs every week or load the bar with the biggest weights in the gym. What matters more is that you’re building a strong, stable foundation.

That means training your stabilisers — your glutes, core, shoulders, feet — the muscles that support and assist the big ones. These are the muscles that protect your joints, improve your running form, help you lift safely, and keep you from breaking down when fatigue kicks in.

When you train consistently — even on the days it doesn’t feel like much is happening — that’s where the real change comes from. You might not see results instantly, but you’re building the kind of strength that lasts.

It’s not about the flashiest lifts or the fanciest routines. It’s about doing the basics really well, over and over, with intention. That’s what builds durability. That’s what keeps you in the game. I’ve lost count of how many times someone has said to me, “I’ll never be able to do cardio — my body just isn’t built for it.” Some believe they’re too unfit to run, others say walking hurts their knees, or cycling feels impossible. They genuinely believe their structure, strength, or age has written them off from moving with ease.

But what always amazes me is what happens when they stop chasing cardio and simply commit to consistent, focused strength training for a few months. Just a walk and steps slowly building it up. No pressure to run a 5K. No expectation to smash out a ride. Just moving intentionally, building strength where it counts, and staying consistent — even on the days they feel like nothing’s changing.

And then, almost without realising it, things shift. They move better. They walk farther without thinking about it. Their knees don’t hurt as much. They start climbing stairs without holding on. And before they even notice, they’re transitioning into more dynamic movement — walking more, cycling, even jogging — not because they forced it, but because their body was finally ready for it.

That’s the power of well-structured strength work. It lays the foundation. It builds the support system. And it proves — over and over again — that you’re more capable than you think.

The Real Goal: Longevity, Not Burnout At the end of the day, the goal isn’t to hit some arbitrary number or aesthetic. It’s not just about lifting heavier, running faster, or training harder. The real goal? To stay durable. To stay capable. To keep showing up.

That means respecting the process: training at different intensities, lifting in ways that support your sport, prioritizing mobility and recovery - even if your gym buddies or people around you think you are not doing it right, Stick to the plan and fuel like you mean it.

It also means getting honest with yourself when something feels off — and not just grinding through because you think you “should.” Talk to your coach if you have one, if you don't maybe book a session with a knowledgeable person and just chat about it. BUT...if that person is just chasing PB's and aesthetics, sore muscles and big things....watch out...this might not be the best course of action for you! Make sure that person listens and takes all of your factors into consideration. TRAINING is NEVER one size fits all.

Flip the Script

If you’ve found yourself saying, “I’ll never get back to where I was,” I want to challenge you to reframe that.

Try asking instead: “What habits can I build this week to feel better, move better, and fuel better?”

Because you’re not past your prime. You’re not too old. You’re not too broken.

What you might be is under-fuelled, overtrained, or lacking structure. And those things? They’re fixable.

So let’s stop trying to outwork inconsistency or under-recovery. Let’s start building something sustainable. Strong doesn’t have to mean sore. Fast doesn’t have to mean fatigued. And being fit doesn't mean chasing perfection — it means finding balance and sticking with it.

You’re not done. You’re just getting started. Let’s get strong. Let’s stay sharp. And let’s keep showing up — for life.

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Training Catch-Up: Resetting After a Race Weekend

This week’s coach training catch-up is one of those "tick the boxes and stay consistent" kind of weeks.

After having an absolute blast at the Houtkapper Race Weekend, I came home feeling full — physically and mentally. But as much as those race weekends fill your cup with adrenaline and good vibes, they can also leave your routine a little scattered. So, this week was about doing what all athletes (and coaches!) need to do from time to time: pause, reassess, and reset.

Refocus, Rebalance, Rebuild

Post-race, I had to take a step back and look at my current training structure. Some sessions needed adjusting. A few intensities weren’t hitting the mark. And with new goals on the horizon, I had to rethink how to get the most out of each week without overdoing it — or underdelivering.

That’s something I talk to my clients about often: training seasons shift, and your priorities should shift with them. It doesn’t mean you’re slacking. It means you’re adapting — and that’s how you stay consistent in the long game.

What I'm Focusing on Right Now

For the rest of the year, my personal training goals are pretty clear.

First, I want to keep trail running in the program regularly — not just for fitness, but for the mental and physical benefits. Trails sharpen your senses. They keep your feet fast and your eyes alert. Plus, they’re just plain fun.

But I also know I want to level up my speed and hill strength for those half marathon goals later this year— so that’s taking priority in my run sessions. I’ve built my running week around three focused sessions with rotating intensity: sometimes it’s intervals, sometimes it’s longer hill grinds, sometimes it’s technique work. The key is variation with intention.

I’ve also realised I’ve let my flexibility and core strength slide a little. Not because I’ve been lazy — but because priorities shifted during racing prep, and that’s okay. Now, I’m ready to bring it back.

So, I’m reintroducing structured yoga and Pilates once a week — non-negotiable. That controlled movement, mobility, and core engagement is something I feel the difference in almost immediately once I get back into it.

A Bit of a Nutrition Reset, Too

Along with training, this week also brought a bit of a nutrition refocus.

With summer coming, I want to lean out slightly — but let me be very clear: this isn’t about a massive calorie deficit or restriction. I’m still training hard, recovering well, and aiming to support muscle growth. So the focus isn’t on eating less — it’s on eating better.

That means:

• Minimising mindless snacking, especially the convenience foods that creep in during busier weeks

• Prioritising whole foods — meals built around protein, complex carbs, healthy fats, and colour

• Sticking to 3 solid meals a day where possible, instead of grazing

• Hydration — back to being intentional with water, electrolytes, and recovery drinks
  

This reset isn’t about being perfect. It’s about being intentional — aligning nutrition with my current phase of training and my performance goals. Fuel to train. Recover to grow. Eat to feel good.

Adjusting the Weekly Split

To make room for what matters most, I’ve made a few key changes to my training schedule:

• Strength training is now 2x per week, instead of three. Focused, heavy where it counts, with good form and recovery.

• Three runs per week, alternating course type and purpose — speed, hills, or trail.

• One structured Pilates and yoga session to restore mobility, control, and core strength.

• Swim for recovery, not performance — easy laps to support the joints and get blood moving.

• Ride sessions are short, sharp HIIT intervals to keep the power output high without overloading the joints.

• Maintaining my daily step goal — keeping NEAT energy up with daily movement, not just workouts.

• And yes… I added the dreaded stair master back in once a week. Hills, without the hills. It’s not glamorous, but it works.
  

Why All This Structure Matters

Now, I get it — my schedule probably looks like a lot. And honestly, it is. But here’s the thing…

As a coach, my job is to demonstrate, guide, and sometimes physically assist my clients. That means my body has to be strong, stable, and balanced. It’s not just about aesthetics or hitting a new PB — it’s about being able to lift that weight, show that movement, or keep up on the trail without breaking down.

So no — this level of training isn’t necessary for everyone. But whatever your goals are, the principle is the same:

👉 Stay honest about what’s working. Adjust when you need to. And always train with intention. Here are some to the snaps taken in my training and adventures over the past 2 weeks.

Some weeks, training is fireworks and flow with good looking photos and snaps. Other weeks? It’s about ticking boxes and staying the course, embracing even the low temperatures, and taking those photos even when you aren't feeling photo friendly.

Because long-term success isn’t built on one amazing session or one race weekend. It’s built on thousands of small, consistent actions that stack up over time.

Whether you're training for performance, longevity, or simply to feel better in your body — structure, variety, and reflection are key.

Reset when you need to. Refocus when you drift. Be honest about your habits. And keep showing up — even if it’s just to tick the boxes.

Need help resetting your own training or nutrition routine?  I’d love to help you build a plan that works for your lifestyle, goals, and season of life. Reach out anytime.

Let’s keep showing up — strong, sharp, and sustainable.

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Thank you for being here today — and for being part of this space with me. I truly love spending time with you all and watching how each of you grows in your own way.

It’s not always about the obvious physical changes or the feedback you give — sometimes it’s just seeing a small shift, a quiet confidence, or hearing that something I said stuck with you and made a difference.

That’s what this blog is really about. My goal has always been to show up with honesty and offer education, because I believe education is the key to empowerment — in fitness, in health, and in life. Here’s to showing up, learning, and getting stronger together — one edition at a time.