Catchup with Coach M - Edition 73 - Celebrations, Goals & Finding Your Balance

Welcome to this week’s edition of Catchup with Coach M!

After last week’s long and heavy post, I thought a little lighter reading, some good news and a practical topic might be a welcome change. We can get back to the deep stuff another day! 😉

Can you believe we have only about 2½ months left of 2026? Seriously, where has the year gone? And what a year it has been!

Let’s talk goals!

When I started 2026, I genuinely had no idea where this year would take me. After everything life had thrown at me, I knew I needed a different approach to setting goals.

Instead of creating one massive plan and expecting life to cooperate, I started setting monthly goals based on where I was, what I could manage and what felt achievable at that moment.

The idea was simple: meet myself where I am, work with what I have, and keep moving forward.

Somewhere along the way, those goals evolved into a little voice asking, “Maybe I can…”

And then, before I knew it, that voice became, “Yes, I did it!”

Against all odds, I have completed 1,036 km of running so far this year!  Which involved and ultra marathon, a full distance marathon and numerous half marathons and back to back runs. And that is on top of my weekly strength sessions, cycling and all the other movement that forms part of my life.

Am I sharing this to brag? Absolutely not.

I am incredibly aware of the privilege it is to move my body, to be well enough to train and to have the opportunity to work towards goals that, not too long ago, felt a long way out of reach.

I don't take that for granted.

I have also got my hair back — or at least the post-chemo version of it! And I have nails again that don't bend over like pieces of chewing gum. 😂

Those things might sound superficial or even vain to someone looking from the outside. But to me, they represent so much more.

They are little reminders of healing, recovery, progress and getting pieces of myself back after a season that demanded more from me than I ever expected.

And that is exactly why I keep showing up.

Living the message, not just writing about it

When I started this blog, my intention was to share information, educate, encourage and, most importantly, live as an example of what I teach.

But let me be clear: I don't get it right all the time. Not even close!

Do I wake up every morning feeling like a million bucks? Nope.

Do I always feel motivated to train? Definitely not.

Do I eat like a poster child for healthy living every single day? Also nope!

I am human. Life happens. Plans change. Some days are harder than others, and sometimes the best decision is to adjust the plan rather than force it.

I am a firm believer in balance, consistency and living life to the full. And that is exactly what I have tried to do this year.

We spend so much time waiting for the perfect moment, the perfect body, the perfect circumstances or the perfect level of motivation before we start living.

But life is fragile. We don't get unlimited opportunities to do the things that matter to us.

So, whatever your goal is, work towards it. Start where you are. Make adjustments when necessary. Celebrate the small wins, and stop waiting for everything to be perfect before you give yourself permission to begin.

You don't have to do everything today. You simply have to keep moving in the right direction.

What is left for the rest of the year?

Well, apparently, Coach M hasn't quite learned how to sit still yet!

There are four half-marathons still on the calendar, which means plenty of kilometres, training sessions and planning. There are also friends to catch up with, birthdays to celebrate, family time and all the end-of-year festivities that seem to arrive at once.

And this brings me to today's topic.

How do we navigate healthy eating when celebrations are happening left, right and centre?

Because let's be honest: between birthdays, work functions, family gatherings, braais, Christmas parties and year-end celebrations, the last few months of the year can make even the best intentions feel challenging.

The answer isn't to avoid every celebration, carry your own food everywhere or start January feeling as though you need to punish yourself for enjoying December.

It is about learning to make better choices while still enjoying your life.

Let's look at a few practical strategies.

1. Keep the snacking to a minimum

One of the easiest ways to consume more energy than you realise is through mindless snacking.

You arrive at a function, grab a few chips, nibble on some snacks while chatting, have a little something while waiting for the food, and then sit down to eat a full meal.

Before you know it, you've consumed quite a bit without ever feeling as though you have eaten a proper meal.

This doesn't mean you should arrive at a function starving or refuse every snack offered to you.

Instead, be intentional.

• Don't stand next to the snack table grazing throughout the evening.

• Put the snacks you want on a plate rather than eating straight from the packet or serving bowl.

• Choose the things you genuinely enjoy instead of eating simply because food is available.

• If you know a proper meal is coming, allow yourself to enjoy it rather than filling up beforehand.

The goal is awareness, not restriction.

2. Keep yourself hydrated

Water is one of the simplest things we can overlook when our routine changes.

Between travelling, socialising, training and enjoying a few drinks, hydration can quickly take a back seat.

Make a conscious effort to drink water throughout the day. If you're drinking alcohol, alternate alcoholic drinks with water or sparkling water.

And if you're training in the heat or sweating heavily, remember that your hydration needs may include electrolytes as well.

A quick reminder: thirst isn't always the best indicator of how much fluid you need, particularly during endurance training.

Hydration is part of looking after your body, not something to think about only when you feel thirsty.

3. Set an alcohol limit — and stick to it

Alcohol can be part of social occasions for those who choose to drink, but it is worth being aware of what and how much you're consuming.

Alcohol provides energy — approximately 7 calories per gram — without providing the same nutritional benefits as protein, carbohydrates, fats, vitamins and minerals. Your body also focusses its energy in digesting the toxin rather than the food you taking in with it.

Cocktails, mixers and sugary drinks can add even more.

There is also the knock-on effect: alcohol may affect your sleep, recovery, appetite and decision-making the following day.

My suggestion? Decide beforehand what your limit will be and stick to it.

You don't need to match what everyone else is drinking, and you certainly don't need to explain yourself for choosing not to drink.

Enjoy the occasion, enjoy the people and make a decision that supports how you want to feel afterwards.

4. Prioritise protein at your meals

Protein is important for maintaining muscle, supporting recovery and helping you feel satisfied after eating.

When life gets busy and meals become less structured, protein is often one of the first things to fall by the wayside.

A useful starting point for many active adults is around 25–40 g of protein at a main meal, depending on individual needs, body size and training demands.

Think lean meat, fish, eggs, tofu, legumes or another suitable protein source.

For me, protein is particularly important because I want to maintain the muscle I have worked hard to build while continuing to train and improve my endurance.

You don't need to make every meal complicated. Start by asking yourself: Where is my protein coming from?

Then build the rest of your meal around it.

5. Start your day with protein

Breakfast sets the tone for the day, especially when you know you have a celebration or function later.

Starting with a protein-rich meal can help with satiety and make it easier to manage hunger as the day progresses.

Depending on your preferences and dietary requirements, this could be eggs, a protein smoothie, tofu or another protein-rich option.

And please, don't skip breakfast and lunch to save all your calories for dinner!

Arriving at a function ravenously hungry often makes it much harder to make considered choices.

Eat normally throughout the day, fuel your training appropriately and enjoy your evening without turning it into a compensation exercise.

6. Don't cut out entire food groups

This is an important one.

When people know a celebration is coming, they sometimes start cutting out carbohydrates, skipping meals or drastically reducing their food intake in an attempt to balance things out.

But your body still needs adequate energy, protein, carbohydrates, fats, vitamins and minerals — especially when you're exercising regularly.

Carbohydrates, in particular, play an important role in fuelling running and other endurance activities.

If you have a long run planned, you need to fuel it. A social event later in the day is not a reason to under fuel your training.

Instead of eliminating food groups, focus on appropriate portions, balanced meals and the overall pattern of your eating.

One meal won't make or break your progress. Equally, one healthy meal won't undo weeks of habits that aren't serving you.

It is what you do consistently that matters.

7. Yes, dessert is allowed!

Now we are getting to the important stuff. 😉

You are invited to a birthday lunch. There is a beautiful meal, followed by dessert. Do you have to say no because you are trying to lose weight or eat more healthily?

Absolutely not.

You can enjoy dessert and still work towards your goals.

The trick is to make intentional choices and portion choices rather than approaching every occasion with an all-or-nothing mindset.

For example, if you know you want dessert at lunch, enjoy it. At dinner, you could choose a balanced meal that suits your hunger and nutritional needs without adding extras you don't particularly want.

You don't need to force yourself to eat less at dinner as punishment for having dessert, nor should you skip dinner altogether.

Simply make dinner work for you.

Perhaps lunch was a larger meal, so you're naturally less hungry later. A lighter, balanced dinner may be enough. If you're hungry, eat a proper meal.

The same principle applies to birthday cake, festive treats and your favourite holiday foods.

Choose what is worth enjoying to you. Eat it mindfully. Move on without guilt.

Food isn't a moral issue. You haven't been good because you ate a salad, and you haven't been bad because you ate cake.

Healthy living needs to leave room for real life.

8. Plan around your celebrations, not against them

You don't need to abandon your routine because your calendar is full.

Take a look at the week ahead.

Do you have two birthday celebrations, a work function and a family braai? Fine. Plan accordingly.

• Keep your normal movement routine where practical.

• Make balanced meals a priority on the days surrounding your events.

• Eat enough to support your training and recovery.

• Decide which treats or meals you genuinely want to enjoy.

• Avoid the temptation to compensate with excessive exercise or severe restriction afterwards.

And remember that movement doesn't have to be all or nothing either. If you cannot fit in your usual workout, a shorter session or a walk may be a perfectly reasonable alternative.

We are aiming for consistency, not perfection.

9. Give yourself permission to enjoy life

This might be the most important point of all.

Your health goals should support your life, not become the reason you stop participating in it.

There will be weeks when your nutrition is on point, your training is consistent and everything seems to fall into place.

Then there will be weeks when the wheels come off a little.

That is life.

You don't need to start over every Monday, every month or every January. You simply need to return to the habits that support you at the next opportunity.

Enjoy the celebrations. Laugh with your friends. Eat the food you love. Make memories.

And then get back to your routine.

No guilt. No punishment. No dramatic declarations that everything starts again tomorrow.

Just the next choice.

Putting into perspective....

As I look back on this year, I am reminded that progress rarely follows a perfectly straight line.

Sometimes progress is running another kilometre. Sometimes it is getting stronger. Sometimes it is allowing your body to recover. And sometimes it is sitting around a table with people you love, enjoying a meal without feeling guilty about it.

I have learnt that I can pursue big goals and still enjoy the little things along the way.

I can work towards improving my health without expecting perfection. I can train for four more half-marathons while making space for birthdays, friendships and celebrations.

And so can you.

As we head into the final stretch of 2026, don't let the busyness of the season derail you — but don't let your goals steal the joy of the season either.

Find your balance. Make intentional choices. Show up for yourself. And remember that consistency is built through the ordinary decisions you make, not just the big milestones you celebrate.

Because at the end of the day, healthy living is not about being perfect.

It is about building a life you can actually live.

Until next time, keep moving, keep learning and keep showing up for yourself.

Coach M 💚

Movement + Nutrition = Life