Catchup with Coach M - Edition 53 - Version 2.0 - Welcome to a New Chapter

Welcome back to another edition of Catchup with Coach M!

First things first—you might have noticed a little shift in the way I’ve been writing this blog lately. That’s intentional. After some reflection (and quite a few cups of coffee!), I’ve decided it’s time to grow, expand, and evolve.

This blog has been alive for just over a year now, and like any good training program, I believe it’s important to keep adapting. Because becoming the best version of yourself is never about staying the same—it’s about progress, growth, and evolution.

Why the Change?

For those of you who’ve been following along since the start, you know that I usually cover three topics each week. It’s been fun, but I’ve been thinking long and hard about how to serve you better and create something more impactful.

So here’s the plan: I’m splitting the content into focused series, each with its own rhythm, so you can dive deeper into the areas that interest you most.

What’s Coming Next

Here’s how things are shaping up:

🔹 Endurance 101 Series

We kicked this off a few weeks back, and it’s already gained some traction. Last week I published Week 4 of the series, and we’re just getting started. This is where we’ll dig into all things endurance—training principles, nutrition, recovery strategies, and the mindset it takes to go long and go strong.

🔹 Catchup with Coach M

This will stay true to its roots. Think of it as the behind-the-scenes look into:

• My life as a coach

• My own training and racing journey

• The psychological side of wellness, fitness, and performance. This one will drop either 3 weekly or monthly, giving you a more reflective, story-driven look at the ups and downs of the journey.
  

🔹 New Series in the Works

I’m also planning to roll out new themed series or two soon - Topic/s I am keeping a secret too for now. I won’t lock them into a set number of weeks just yet—we’ll let them grow organically. The goal is to keep things fresh, practical, and impactful. Whether it’s 5 weeks or 15 weeks, I’ll keep building until we’ve covered the topic thoroughly. How It Will Work

Instead of packing everything into one weekly post, I’ll rotate the content in a 3–4 week rolling cycle. That way:

1. You’ll get fresh content every time you visit.

2. Each post will have the space it needs for proper research, fact-checking, and thoughtful discussion.

I want these blogs to be more than just words on a screen—I want them to be a resource you can trust. That means content that is:

• Relevant to your fitness and wellness journey

• Backed by research and experience

• Easy to read, understand, and apply

Why I’m Excited About This

This change is about more than just structure. It’s about growth—both for me as a coach and for you as a reader, athlete, and fellow traveller on this journey to becoming the best version of yourself.

As in training, so in life: if we’re not evolving, we’re standing still. And I don’t know about you, but standing still isn’t where the magic happens.

So here’s to new beginnings, deeper dives, and an even more engaging ride together. 🚴‍♂️🏃‍♀️💪

I’m going big with this. And I’d love for you to come along for the ride.

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Catch up with Coach M V2.0 – What I Actually Do Welcome to V2.0 of Catchup with Coach M. This week, I want to answer a question I’ve been asked countless times—so many that I finally decided it deserves an entire post of its own:

“What do you actually do?”

If you’ve been following me for a while, you might think you already know. Maybe you’ve read my bio, scrolled through my website, or picked up pieces of my story in these blogs. But still, people ask. And I get it—the world of coaching is crowded. Strength coaches, endurance coaches, nutrition coaches… there are thousands out there. So what makes me different?

The short answer: I don’t fit into a neat little box.

Before we dive into what I actually do, let me take a moment to introduce myself for those of you who are new here. My name is Marilette—but most people know me simply as M, or as my athletes and clients like to call me, Coach M.

I’ve been in the world of movement for as long as I can remember—literally since the age of five. Movement has been the common thread of my life, the language I’ve always spoken. I grew up in the dance studio, with music, rhythm, and discipline shaping my body and mind. At the same time, I spent countless hours in the gymnastics hall, learning what it meant to push limits, build strength, and trust the process of training.

That passion for movement eventually took me further. I earned my National Colours in Gymnastics, along with a dance teacher’s qualification, which gave me not just skills but also a deeper appreciation for the beauty and power of the human body in motion. That’s where my love story with movement truly began.

Of course, life has seasons. Over the years, I’ve expanded into other areas—Strength and conditioning, running, cycling, and even swimming on the odd occasion. But the one lesson that has been reinforced over and over again is this: strength and conditioning, paired with effective nutrition, is the foundation. It’s the key that allows me (and anyone) to keep doing all the other types of movement we love—whether that’s endurance sports, recreational training, or simply living with energy and vitality.

All in all, that gives me 40 years of movement experience. (Yes, I just gave away my age—but let’s be real, life really starts at 40, doesn’t it? 😉) And with that experience comes perspective, wisdom, and the ability to help others not just move, but move better, smarter, and with purpose. Lets Dive Back into What I actually do...

I am not a traditional strength-and-conditioning coach. I am not a cookie-cutter endurance coach. I am not the kind of nutrition coach who hands you a generic meal plan and calls it a day. My approach is about weaving all of these elements together, then shaping them into something that is personal, practical, and powerful—for you.

Here’s the thing: I don’t believe in forcing people into a mould. You are not a mould. You are not a program. You are not a case study. You are a human being with a life, a schedule, responsibilities, unique challenges, and your own definition of what success looks like.

Does that mean I throw structure out the window? Absolutely not.

I have systems, tick-boxes, and non-negotiables I use with every single client. Why? Because the fundamentals work. They give us a foundation to build from and measurable markers we can track. They’re the compass that guides us through the journey. AND if you REALLY Stick to those principles I teach, you WILL get the results and sustain them FOR LIFE...because I coach LIFESTYLE...not quick fixes.

But the way we walk that journey? That’s where the individuality comes in. That’s where it becomes your plan, not just a plan.

One of the biggest lessons I’ve learned, both as a coach and as a human, is this: it’s about the journey, not the destination.

We love to fix our eyes on the “end goal”—that finish line, that number on the scale, that race time, that dream body. But here’s the truth: every time we get closer, the goalposts move. GOALS are needed for progress...but Enhancing the goals... That’s not failure—it’s growth. Things you once thought were impossible suddenly become achievable. And as you progress, you start to see new opportunities, new challenges, new levels you never even imagined at the start.

That’s why I always tell my athletes and clients: show up for yourself.  Celebrate the small wins, notice the progress in the details, and stop stressing about perfection. Create those habits that created the consistency You don’t need to be perfect to start. You just need to start.

When it comes to training, my style is not orthodox. I follow what science proves works—because data and research matter—but I also believe training should be dynamic, engaging, and adaptable.

If you’re looking for an 8-week program where you do the exact same exercises every Monday, Wednesday, and Friday, I’m not your coach. Unless we are working that way for a specific rehab or goal reason. In General Terms That’s boring. That’s not life. And honestly? That’s not effective for most people. Because I am not building bodybuilders and puppets... I am building people that need to be able to tie their shoes, walk up stairs and be independent at 80, Parents that can play football with their kids and still do their endurance sports for themselves. With me, we change things up. Not just for variety, but to keep your body adapting and to make sure training fits your real, everyday life.

The people I coach are not professional athletes with eight hours a day to train. They are parents, business owners, students, busy professionals—real people with real lives. So we train in a way that respects that reality. We build strength, yes, but we also work on the stabilizing muscles that keep you moving well. We refine movement patterns that carry into everyday life. We prioritize resilience, not just aesthetics.

I also won’t stand here and tell you exactly how long it will take you to build muscle, recover from an injury, or hit a specific milestone. Every person is different. Your body, your circumstances, your journey—it’s unique. And that’s why I don’t give you a one-size-fits-all session. I walk with you through your process, at your pace.

Nutrition? Same story. I’m not your typical “meal-plan-and-measuring-cups” kind of coach. I’m not here to show you how to cook quinoa, tell you to not eat rice and pasta, throw away birthday cake or reorganize your cupboards into some Pinterest-perfect food plates and kitchens. What I am here to do is help you understand your food—what it does in your body, how it fuels your training, and how it can either support or sabotage your goals.

For me, nutrition is not about restriction; it’s about education and awareness. It’s about learning that having an extra portion of carbs on a hard training day is not “cheating”—it’s fuelling your body so it can perform, recover, and grow stronger. It’s about realizing that if we structure breakfast, lunch, and dinner correctly, that’s really all we need most days. We are not cattle who need to graze endlessly all day long. Yes, grazing can happen—some days even I find myself grazing. But that doesn’t mean the whole plan is ruined. You don’t throw in the towel because of one snack or one off-day. You simply get back on track, because consistency always beats perfection.

I firmly believe that nutrition is life. You’ve probably heard the phrase: “Abs are built in the kitchen.” And as cliché as it may sound, it’s true. What you eat holds more power over your results than any workout program you follow. You can train five days a week, but if your nutrition is out of alignment, the results will always fall short.

That’s why I ask my clients to log their food. Not because I want to nit pick or criticize every bite, but because logging shines a light on the habits we often overlook. The late-night snacking. The mindless handfuls of chips. Skipping meals and then overeating to make up for it. Rewarding ourselves with extra treats after a “bad day.” These are not failures—they are patterns. And once we can see those patterns clearly, we can start breaking them down and replacing them with habits that move us forward.

But here’s the hard truth: I can’t do it for you. Progress is not something I can hand to you wrapped in a bow. Progress is something you create when you commit to the process. If you show up, stick to your plan, and put in the work, the results will come.

And yes—if the goal is fat loss, you will need a calorie deficit with a healthy metabolism - its science its basic and its true. There’s no shortcut around that. But that deficit must be created with the right balance of macronutrients, paired with smart movement. Without enough protein, strength will suffer. Without enough carbs, endurance will crash. Without enough fats, hormones and energy will drop. That’s why my philosophy is simple but powerful: Nutrition and Movement is Life.

It’s not about starving yourself or grinding through punishing workouts. It’s about fuelling your body intelligently, moving with purpose, and building habits that are sustainable for the long haul. When you bring food and movement together in balance, that’s where the transformation happens—not just in your body, but in your confidence, your energy, and your lifestyle. So what do I actually do?

I help real people with real lives find real strategies that work. I don’t box you in. I don’t hand you a cookie-cutter program. I build with you, adapt with you, grow with you. My job is to equip you with the tools, the mindset, and the systems. Your job is to show up and commit. Together, that’s where transformation happens.

This is Me Coach M. Not a label. Not a mould. Not a one-size-fits-all. Just me, walking with you on the journey to becoming your strongest, healthiest, and most authentic self.

And if there’s one thing I want you to take away today, it’s this: you don’t need to be perfect to start—you just need to start.

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Thank you for catching up with me this week on V2.0 of Catchup with Coach M. I’m so excited about this new chapter, the growth it brings, and the chance to share the journey with all of you. Here’s to showing up for ourselves, embracing the process, and moving forward together. Until next time—have a brilliant week!