Catchup with Coach M - Edition 37
- Active Living Active Living
- Apr 20
- 6 min read
Welcome back to another edition of Catchup with Coach M — your weekly dose of fitness insights, mindset shifts, and all things training.
This week, we’re diving into some key topics that can make or break your progress: 🔥 Injury Recovery & Smart Action Steps ⚖️ Weight Loss Aids – What Helps, What’s Hype 📔 Coach Training Diaries – Why You Should Be Logging Your Sessions 🏆 The 2025 HARD Challenge
💬 Do I Ever Get Injured? Yep — I'm Human Too.
I get this question more often than you'd think: “Coach M, do you ever get injured?”
The short answer? Yes. Absolutely. I’m not superhuman—I'm just like you. I train hard, push limits, and sometimes my body sends me a little reminder to slow down.
🩻 The SI Joint Saga
Just this past week, after a long trail run with a fair bit of downhill pounding, I ended up with a stuck sacroiliac (SI) joint. If you’re not familiar with it, the SI joint is where your spine meets your pelvis—tiny but mighty, and absolutely essential for hip and lower back stability.
At first, I brushed it off as post-run tightness, but I could feel something wasn’t quite right. Movement felt restricted, I had discomfort on one side, and things just weren’t firing the way they should.
Instead of trying to "push through" (which, let’s be honest, is the old me), I took my own advice and did what I’d tell any of my clients:
✅ Step 1: Get It Checked
I booked in with my physio. Turns out the SI joint wasn’t moving properly, and a few of the surrounding muscles had gone into protective mode. A quick treatment session—mobilization, muscle release, some dry needling—and things were back on track.
🧘♂️ Step 2: Respect the Recovery
I took a day or two off from intense training. No ego, no guilt. I shifted my focus to mobility work, light stretching, and just giving my body space to reset.
🏃♂️ Step 3: Ease Back In
After a couple of recovery-focused days, I was able to return to training feeling stronger and more aligned. That niggle could’ve turned into a full-blown setback, but because I acted early and adjusted smartly, it didn’t.
🧠 The Bigger Picture
Injuries, tight spots, and physical hiccups—they happen. Especially when you train consistently and challenge your body. But here's the difference:
It’s not the injury itself that defines you. It’s how you respond to it.
Listen to your body early. It whispers before it screams.
Drop the hero complex. Taking time off isn't weakness—it's wisdom.
Have a support team. Physios, massage therapists, coaches—lean on them.
Recovery is part of the work. Not a detour, but a key piece of the puzzle.
🙌 Final Thoughts
So yes, I get injured.
But instead of spiralling or “pushing through the pain,” I choose a better route: one that prioritizes long-term strength, mobility, and performance.
Because at the end of the day, consistency beats intensity, and staying in the game matters more than any single workout.
⚖️ Weight Loss Aids: What Helps, What’s Hype
Let’s talk about it. Everywhere you turn, there’s another "miracle" supplement, detox tea, or fat-burning gadget promising fast results with zero effort.
Reality check?
If it sounds too good to be true—it probably is.
But that doesn’t mean there aren’t smart tools and strategies that can support your weight loss journey. The key word here is: support. Nothing replaces solid nutrition, movement, and mindset. But the right aids can make the process smoother, more efficient, and sometimes even more enjoyable.
✅ What Can Help (When Used Right)
1. High-Protein Diets
Helps preserve muscle while losing fat
Boosts satiety (you stay fuller longer)
Slight thermogenic effect (burns more calories to digest)
Tip: Aim for 1.6–2.2g of protein per kg of bodyweight daily, spread throughout the day.
2. Caffeine (in moderation)
Can slightly boost metabolism and fat oxidation
Enhances workout performance
May suppress appetite short-term
BUT: Too much can affect sleep, which directly hurts fat loss goals.
3. Green Tea Extract / EGCG
Modest impact on fat burning (especially when combined with caffeine)
Antioxidant benefits
Not a magic pill, but a nice add-on if everything else is dialled in.
4. Fiber Supplements (e.g. psyllium husk, glucomannan)
Keeps you fuller for longer
Slows digestion and regulates blood sugar
Great if you struggle to hit your fiber through whole foods.
5. Meal Tracking Apps / Food Journals
Increases awareness and accountability
Helps spot patterns and identify mindless eating
Don’t just track your “perfect” weeks. Track the messy ones. The modified ones. The "I listened to my body" ones.
Awareness creates change.
6. Resistance Training
Yes, this is a weight loss aid. Lifting weights preserves lean muscle, improves metabolism, and helps you look lean, not just “smaller.”
7. Sleep & Stress Management
Often overlooked, but HUGE. Poor sleep and chronic stress can:
Raise hunger hormones
Lower willpower
Increase fat storage (especially belly fat)
A good night’s sleep is more effective than any fat burner.
❌ What’s Mostly Hype
Fat Burners: Usually caffeine-heavy, expensive, and underwhelming.
Detox Teas & Juices: Just laxatives in disguise. Not sustainable.
Sweat Belts & Sauna Wraps: Temporary water loss, not fat.
Appetite Suppressant Gummies: Often sugar-filled and useless.
Metabolism-Boosting Waters: A squeeze of lemon and cayenne won't torch fat.
💭 Final Thoughts from Coach M
If you’re chasing fat loss, here’s the truth:
Consistency, not shortcuts, gets results.
Weight loss aids can give you an edge if your foundations are solid:
You're eating in a calorie deficit
You're moving daily
You're recovering well
You're being honest with yourself
There’s no shame in using tools—as long as you’re not expecting them to do the heavy lifting for you.
Stack the basics first. Then, layer in the smart stuff. Your results will follow.
📓 Why Tracking Your Training Matters — Especially on “Off” Weeks
This week wasn’t exactly your standard training split.
I had a bit of a hiccup with my SI joint (sacroiliac joint), which meant I had to adjust, listen to my body, and rethink what training looked like for the week.
So what happened?
After feeling some discomfort post-run, I knew pushing through wasn’t the answer. I dialed things back and focused on what I could do instead of stressing over what I couldn’t. The result? A week that looked different—but still felt productive.
Here’s the breakdown:
🏋️♂️ 2 Strength Sessions
🧘♀️ 1 Pilates Class
🤸 2 Mobility Sessions
🏃♂️ 1 Easy Run
🥾 1 Hike
👐 1 Physio Session (Yes, that counts—more than you think)
Not exactly the plan I had in mind…But here’s the thing—this is why keeping a training log is so important.
💡 Why It Matters to Track Your Training
Progress isn’t always linear. Life (and injuries) happen. Logging your sessions helps you zoom out and see the bigger picture. A few modified days don't mean you're off track—they mean you're adapting like an athlete.
You gain insight, not just data. By tracking how you feel, what you’re doing, and how your body responds, you start to notice patterns. Maybe you spot when certain pains creep up, or which sessions leave you energized vs. drained.
It builds consistency & confidence. Even in a week where I had to slow down, I still moved. Seeing it written down reminds me—and my clients—that something is always better than nothing.
It validates rest as part of the process. Mobility, Pilates, and physio all count. Recovery is not a break from training—it is training.
🧠 The Takeaway
Don’t just track your “perfect” weeks. Track the messy ones. The modified ones. The "I listened to my body" ones.
Because in the long run, those are the weeks that keep you in the game.
💥 2025 HARD Challenge – Update & What’s Coming Next
Let’s talk about where we’re at with the 2025 HARD Challenge.
This month has been a bit of a reset—not just for me, but for many. Between public holidays, routine disruptions, and a general pause in momentum, things have felt slightly off track. And that’s okay.
The important part? I’m still in it. Still showing up. Still doing the work.
✅ What I’m Still Focused On:
70 minutes of learning daily – Podcasts, courses, hands-on skill building. No wasted time, just intentional growth.
10 minutes of focused reading – Every day. Non-negotiable.
Better food choices – Not perfection, but mindfulness. More fuel, less filler.
These habits are becoming part of the lifestyle now—not just a checklist.
🔜 What’s Coming Next
As we roll into a new month, I’m planning to add a new layer to the challenge. Think: something to push the mental edge, dial in the physical, or take personal accountability to the next level. 👀
So if you’ve been doing the challenge with me—or even watching from the side lines—now’s the time to re-engage.
The 2025 HARD Challenge isn’t just about discipline. It’s about momentum, and momentum starts with one intentional step at a time.
🙏 Thank You for Joining Me for Another Week of Catchup with Coach M
I appreciate you taking the time to join me for another week of Catchup with Coach M. Whether you're following along with the 2025 HARD Challenge, working through an injury, or just looking for inspiration to keep moving forward, I hope this week's insights have been valuable.
Remember, consistency, smart choices, and patience are key. I'm here every step of the way to support you in achieving your goals.
Until next time, Coach M
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