Catch up With Coach M - Edition 56 - Healing, movement and Showing up

Hey everyone — it’s Coach M here! Can you believe a whole month has already gone by since our last Catchup blog? Time really does fly when life is moving full speed ahead.

This month, I want to talk about something that doesn’t get enough attention — the idea that training doesn’t have to be perfect to be powerful.

We often think that if your training is out in the spotlight — on Strava, social media, or even in your club group chat — that you’re just getting it right all the time. But what happens if you get it right only 80% of the time or sometimes less?

Did you fail? Did you not give it your all?

Absolutely not.

The truth is — no training block will ever be perfect. Life happens. People get sick, work gets in the way, families need you, and sometimes your body just says “not today.” And that’s okay. That’s real life, and as coaches, we plan for that. When you’re open and honest with your coach, we can adjust your plan so that you still show up to your event prepared, strong, and confident — 10 times out of 10.

When Life Throws a Curveball

Most of you know by now that I was diagnosed with breast cancer at the end of July. Since then, it’s been a whirlwind of surgeries, doctor’s appointments, treatments, and just trying to keep my head above water while still being a functioning adult and making ends meet.

What I haven’t shared yet is that November is my birthday month — and every year, I usually aim to run at least three half marathons (sometimes more!). With races selling out so far in advance, I’d already entered all three before my diagnosis.

So when this journey began — biopsies, two surgeries, radiation, recovery, fatigue — I knew training would be far from ideal. And as a coach, I’m acutely aware of the dangers of running races you’re not properly conditioned for, especially if you’re chasing a time or a personal best. So, I made a mindset shift. Instead of focusing on what I couldn’t do, I focused on what I could.

Doing What You Can, When You Can

Since July 31st, most of my “training” hasn’t looked like typical run training. From then until mid-October, I ran a total of just 15 kilometers.

But I walked — a lot. Every step that my body allowed, I took.

When running wasn’t an option, I also within limits turned to non-impact cardio — the elliptical (minus the arms), the stair master, the trusty spin bike. Swimming only came back into play two weeks ago — and that has been its own challenge, with scar tissue from surgery making things tight and uncomfortable.

But I reminded myself, over and over:

Movement is medicine.

This journey has been about intentional movement every single day. It is not easy! Let me tell you there are days that lying on the couch doom scrolling is much more appealing. But we do it, Some days more, some days less — but always something.

And you know what? That consistency, even in its simplest form, became my anchor. It reminded me daily that I still had agency, still had power, still had control over something.

Doing it anyway...

Last Sunday, I stood on the start line for the first of my three planned November half marathons.

I had only five proper runs under my belt in the two weeks before — but I had hours and hours of consistent, intentional movement behind me. Some hard, some easy, some just a slow stroll... but movement nonetheless.

And today after 468 consecutive days of daily intentional movement. and Countless hours and kms the years before. I can tell you it was hard but I loved every step! There was no photos or videos to share experiences it was just us, the road and our bodies.

I took it slow, listened to my body, and loved every step. That feeling of freedom — running down a hill with your legs just rolling beneath you — that’s something only runners truly understand. (Okay, maybe cyclists freewheeling down a hill come close, LOL.)

Crossing that finish line wasn’t about time or pace. It was about presence, gratitude, and proof that showing up matters more than perfection ever will.

Movement Heals

Motivation isn’t what keeps us going — discipline does. And movement truly is medicine.

In fact, this lesson started for me long before cancer. Back in 2021, I had major surgery to remove my colon. One of the first things my surgeon told me — even before the operation — was:

“Walk. Move. Every day — as much as your body allows. Don’t get trapped into sitting because it’s un comfy. A slow walk is fine. No need to speed walk. But steps are steps.”

That advice stuck with me.

After my colectomy, my doctor reinforced it again:

“Walk. Every day. Twice a day if you can. As much as your body allows.” the body was created to move.

Walking heals. It helps drain toxins, softens scar tissue, and improves mobility. It reconnects you to your body in the most fundamental way.

And through this process — both then and now — that’s the one thing I’ve remembered and lived by. Move daily — as much as your body allows. Don’t let yourself fall into the trap of sitting too long or skipping “just for today.”

Because here’s the truth — your brain is sneaky. It loves comfort. It’ll say, “I’ll do it tomorrow.” And suddenly, “tomorrow” turns into 4, 6, or 8 weeks... then 6 months.

The first few weeks after surgery were hard — slow, uncomfortable, sometimes just a shuffle up and down the hospital passage, then at home up and down the passage. But I moved.

And that’s what healed me — not speed, not distance, but the act of showing up. Getting out there in the sunshine getting Vit D 🌞 Main Functions of Vitamin D

Bone and Muscle Health
- Helps your body absorb calcium and phosphorus — two minerals essential for strong bones and teeth.
- Prevents conditions like osteoporosis, osteopenia, and rickets (in children).
- Supports normal muscle function and helps reduce the risk of falls in older adults.
Immune System Support
- Strengthens immune response and helps your body fight off infections.
- Plays a role in reducing the risk or severity of colds, flu, and respiratory infections.
Mood and Mental Health
- Low vitamin D levels are linked to increased risk of depression, fatigue, and seasonal affective disorder (SAD).
- Adequate levels can improve mood and energy, especially in winter months.
Inflammation and Disease Prevention
- Has anti-inflammatory properties.
- Low levels are associated with increased risk of autoimmune diseases (like multiple sclerosis and rheumatoid arthritis) and chronic illnesses (like cardiovascular disease and diabetes).
Hormone and Cell Regulation
- Vitamin D acts more like a hormone than a vitamin — it affects cell growth, nerve health, and even gene expression.
- Plays a role in reproductive health and hormonal balance.

The Mental Side of Healing

Movement doesn’t just heal the body — it heals the mind.

After any major life event — illness, loss, trauma — moving your body brings you back to yourself. It grounds you. It reminds you that you’re still you — still strong, still capable, even when everything else feels uncertain.

There’s something powerful about feeling your heart rate rise, your lungs fill, your muscles engage. It’s a reminder that life is still happening inside you, even when everything around you feels paused.

Healing isn’t linear. Some days feel powerful, others heavy. Some days you’ll conquer the hill; others you’ll just sit on it and breathe. And that’s okay.

Every time you choose movement — a walk, a stretch, a spin, a few deep breaths — you’re choosing life. You’re choosing to move forward, even if it’s just one small step.

Presence Over Perfection

So this month, I want to leave you with this thought:

Perfection isn’t the goal. Presence is.

Be present. Trust that your body won’t break — it’s stronger and more resilient than you think.

Show up for yourself. Stick to those small, daily promises — the ones that build strength, confidence, and momentum. Those choices are what help you heal, move better, play with your kids with more ease, and open doors to new growth and new heights in your life.

So remember: Show up. Do what you can, when you can, with what you have.

That’s where growth lives. That’s where healing happens. And that’s what makes you unstoppable.

Until next time — keep moving intentionally, keep giving yourself grace, and keep showing up. 💪

Coach M