Catch up with Coach M - Edition 52 - 365 Days of Intentional Movement

My Year of Consistency, Gratitude, and Wellness

This week in Edition 52 of Catchup with Coach M, I’m taking a step back to reflect. Not just on the past seven days—but on the past year.

And we’re going a little off-script with this one, because I have something personal, meaningful, and hard-earned to share.

I hit a milestone that, for years, felt impossible.

A full year—365 consecutive days of intentional movement.

Let that sink in...

Not just a streak.

Not just a challenge.

This was a promise I made to myself after years of frustration, false starts, inconsistent hard training, setbacks, and injuries. There were so many times when my body simply wouldn't cooperate. Times when illness, pain, or fatigue would side line me for days, weeks, or months. I would look at people doing daily workouts or even just walking consistently and feel frustrated—because I wanted to, but I couldn’t.

But this year, something changed...

I stopped waiting for the “perfect time.”

I stopped needing to be in peak form before I started.

I focused on doing what I could, consistently, and doing it with purpose.

Not because I had to.

Not because I needed to check a box or hit a number.

But because I get to.

I get to move my body. I get to train.

I get to recover.

I get to feel alive.

That shift in mindset—moving out of gratitude, not pressure—was the biggest game-changer.

I want to be clear: this wasn’t 365 days of all-out training. It wasn’t me pushing myself into the ground every single day. That’s not health—that’s burnout. What I committed to was intentional movement. Some days that was lifting. Other days, a long walk, a mobility flow, a recovery ride, or even a few minutes of stretching somewhere in my day before bed. Not every session was sweaty or intense, but every session had intention.

This is a highlight reel of the past year. NOT every session but ones where I remembered to take out the phone for photos. There are thousands more! BUT the essence here is....

There were days I was tired. Days I was travelling. Days I was stressed, and yes—days I just didn’t feel like it. But I did something. I showed up for myself, even in small ways. Especially in small ways.

A huge part of being able to stay consistent was learning to work with my body—not against it. That meant balancing strength work with mobility. Swapping impact for non-impact cardio when needed. Adjusting intensity based on recovery. Listening, adapting, and moving forward. Always forward. Something that’s important to understand—especially if you have performance goals like increasing distance, improving speed, or building strength—is that you can’t always just go with “what I feel like doing today.”

Consistency and daily movement doesn’t mean randomness. I didn’t wing it.

I had a structured plan in place from the beginning. Every block of training had purpose—whether it was a de-load week, a speed interval, a strength progression, or an easy recovery session. Swim, bike, run, lifting, mobility, sauna recovery sets—they were all programmed with intention.

I made sure each component supported my bigger vision. Planning allowed me to train smarter, not harder, and kept me aligned with both short-term goals and long-term sustainability.

But this consistency didn’t come from movement alone. There were other pillars that made this possible—ones I used to undervalue, but now I fiercely protect.

Nutrition was key. Not restrictive dieting. Not “clean eating” for the sake of control. Just smart, balanced, intentional fuel. I learned to eat in a way that supported my energy, recovery, strength, and sanity. I didn’t obsess over every bite, but I stayed mindful. I embraced a way of eating that allowed for holidays, treats, and real life—without derailing my goals. I didn’t starve myself after indulgences or try to out-train them. I learned how to navigate, not overcorrect.

And then there’s sleep. Honestly, I used to treat sleep like a suggestion—something I’d get around to after everything else was done. But this past year taught me the truth: if you’re not sleeping, you’re not recovering. And if you’re not recovering, your body will eventually stop cooperating. Prioritizing quality sleep gave me energy to train, mental clarity to make better decisions, and emotional regulation to stay grounded—even when things got tough. It wasn’t glamorous, but it was a quiet superpower that carried me through. In the past due to my health challenges Sleep was something that wasn't high on the priority list. This year thankfully I was able to!

And above all—discipline. I wish I could say I was motivated every day. But I wasn’t. Some days I woke up excited to train. Other days, I had to drag myself out of bed, talk myself through it, and take the first step even when my head wasn’t in it. The secret? I didn’t wait for motivation. I built discipline. I kept the promises I made to myself. I became someone I could count on.

It wasn’t always pretty. There were slower seasons—December, for example, where my pace dropped, and my motivation dipped a bit. There were little moments of holiday weight gain or fatigue or disruption to routine. But I didn’t fall off. I adjusted. I reminded myself of my why. I moved through it. Because that’s the point. Not perfection—progress with perspective. So before we look at what’s next, it’s worth pausing to ask—what did I actually achieve this past year?

Without relying on extreme diets, weight loss gimmicks, or punishing fasting windows, I was able to bring my weight back to where it was in November 2023—when I made the intentional decision to shift into a healthier range. No drastic measures. Just a smart, consistent, and sustainable calorie deficit that aligned with my training and lifestyle.

I fell in love with swimming—not just as a form of cardio, but for what it does for my mind and body. I even completed a triathlon. That’s right. Me. And who knows… maybe there’s more of that to come.

I ran a 10km race six minutes faster than I’ve managed in the past five years. It wasn’t my lifetime personal best, but it was a massive post-op PB—which made it even more meaningful. I also ran multiple half marathons faster than I've done in a long time, tackled trail races, and proved something to myself after being told that running would never quite be the same again.

I got back on the bike—after thinking last year that cycling might be something I’d have to give up forever. That alone was a personal victory.

And physically? I’m carrying more muscle than I’ve had in years. Not just from lifting heavy, but from lifting smart—with a plan, with purpose, and with the patience to let consistent effort build real results over time.

Every one of these wins was a direct result of staying consistent, staying intentional, and refusing to give up on what was possible.

If you had told me in 2017 - 2021 —or even last year after my quad tear—that I’d move every day for an entire year, DAILY with INTENTION. I would’ve laughed in your face. Genuinely. Back then, I wasn’t sure if my body would ever let me be consistent again. I was in a space of doubt, fear, and frustration. But you know what I did?

I tried anyway.

And I succeeded.

Not because it was easy, but because I kept going. Because I showed up when it wasn’t ideal. Because I respected the process and didn’t chase extremes.

And no—I’m not stopping here.

I’m continuing. With balanced lifting. Core work. Mobility. Impact and non-impact cardio. Smart fuelling. Prioritized sleep. Daily gratitude. And above all, continued discipline.

Because this isn’t just about movement anymore. It’s about living with intention. It’s about respecting the body I’ve been given. It’s about not taking health for granted—not for one single day. And it’s about helping others see that they can do this too—not necessarily in the same way, and not necessarily with the same routine, but with the same mindset - your goals are reachable.

So here’s to the next chapter.

To moving because we get to. To fuelling our bodies with respect. To sleeping like it matters—because it does. To showing up with discipline, not relying on hype. To embracing gratitude as a daily practice. And to honouring the journey—every step of the way.

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Thanks for being here for 52 editions and every other blog I've published this past year. So here’s my challenge to you—yes, you, reading this right now:

Take a moment to pause and take stock of where you are. Not in a judgmental way. Not with pressure or guilt. Just an honest check-in. What’s working? What’s missing? What would it feel like to start showing up for yourself a little more intentionally each day?

Why not begin building your own foundation for intentional living? Not next week. Not next month. Start now—imperfectly, but consistently. You don’t need a flawless plan. You don’t need the perfect timing. And you definitely don’t need to wait until you feel "ready."

What you need is A decision. A willingness to try. And the discipline to keep showing up—on the good days, the busy days, and even the messy, low-energy days.

You don’t have to overhaul your life overnight. Just start with one routine. One new habit. One commitment to move, to nourish, to rest, or to reflect—daily. And then keep building from there. Small actions, done consistently, will create big change.

So—what’s your first intentional step going to be? 💭Let’s get moving. You’ve got this. Coach M