HELP - I am so confused!
- Active Living Active Living
- Feb 23
- 10 min read
Welcome back to another week on my catchup with Coach M blog!
This week has been buzzing with activity and work but—I managed to catch up on some blogging and answered a few of the questions that have been coming in over the past weeks. Plus, I ran a half marathon! Race report will be ready soon.
One of the biggest takeaways for me this week, especially while diving into some research (Yes, I still do the research! ) and responding to your questions, is this: Health and fitness are constantly evolving, so it’s crucial to stay curious and ask questions.
Keeping up with the latest trends and information requires reading, learning, and staying informed. Unfortunately, there’s a ton of misleading and inaccurate information out there, which is why I’m committed to providing accurate, foundational education here on the blog.
The truth is, there’s no magic formula—success comes from showing up every day and sticking to the basics. There’s no fast or easy way to lose weight sustainably. It requires effort, mental resilience, planning, and most importantly, YOU showing up for YOURSELF every single day.
Let's dive into the 5 most asked questions I get.
QUESTION 1: Why don’t you provide a menu or an exact list of foods to eat for my journey?
The answer is actually pretty simple:
First off, I am not you! Each person is unique, with their own tastes, preferences, and lifestyle. What works for one person may not work for another, so providing a one-size-fits-all menu just doesn’t make sense.
Second, I’m not here to spoon-feed you I’m here to educate you. My goal is to give you the knowledge and tools to take control of your own nutrition, empowering you to make decisions that work for you in the long run.
Here’s what I do provide: I give you the foundational information you need to create your own weekly meal plan, along with the nutrient and caloric breakdown of what your body needs to thrive.
Your part in all this? Planning. Think about your meals, and then use the tools available to track and log what you eat. Most people have no idea how much they’re actually consuming—how many calories are in that snack or how nutrient-dense that meal really is. It's like when you go shopping: you see the price tag and know exactly how much you're paying. Food works the same way—you just need to understand the "cost" of each bite. Every food you eat, day in and day out, has a specific amount of calories and nutrients.
Now, I could sit here and lecture you about the caloric and nutrient content of every food you eat. But here’s the thing: if you don’t take the time to weigh and log it yourself, how will you ever really learn or grow in your journey? You need to see it for yourself.
For example, me telling you that the great looking salad can be more calorie-dense than three slices of pizza won’t do much. What will really make an impact is when you log it yourself and realize that those three slices of pizza are around 500 calories, but that seemingly healthy salad adds up to 1,000 calories.
This isn’t about criticizing anyone’s food choices!! BUT whether you’re opting for a veggie-packed dish or something less nutritionally dense. The point is: All food contains calories. Just because a meal is packed with nutrients doesn’t mean it’s low-calorie. And if you’re on a weight loss, gain, or maintenance journey, calories do matter.
So, take the time to log your meals, and let your brain process that information. That "aha" moment when you see how it all adds up? That’s the key to understanding and owning your nutrition. Read more about what Macro and Micro Nutrients you need to get your body to run like a well oiled engine.
QUESTION 2: Why do you need data points like food logs, metrics, exercise steps, and stats?
I’ve actually written an entire blog dedicated to this very topic because it’s that important!
Data points are essential for making informed decisions and learning from our experiences. Without tracking the data, we can’t assess what’s working and what’s not. How else will we know what adjustments to make for the future and how to build sustainable habits?
Trust me, it’s worth taking a deep dive into this. So, do yourself a favour
and CLICK HERE to read the full blog and fully understand why tracking your progress is key!
QUESTION 3: Why do you use BMI? It’s not a proper measurement—we’re all built differently.
It’s true that we’re all unique in terms of body size, shape, and volume. However, BMI was created as a tool to assess how much weight your skeletal system and muscles should be supporting. It takes into account the impact on things like joints and overall body preservation.
If we completely dismiss the idea of BMI and accept being categorized as "obese" without understanding the potential consequences, we may be overlooking things like the increased risk of injuries.
As someone who runs regularly, I can tell you that carrying extra weight has an impact on my joints. My BMI is in the "overweight" range, and I can feel the difference—being a bit lighter would make my body much happier, especially when it comes to movement and physical activities.
I’m not saying BMI is the end-all, be-all, but it does play a role.
CLICK HERE to read the full story on why I believe BMI is an important factor to consider.
QUESTION 4: What supplements do I actually need? There are so many to choose from!
After sharing my story last week, I received tons of questions about supplements. I use quite a few myself, but what do you actually need?
This is definitely a topic I could dive into all day long, but I’ve broken it down for you in a blog post. I’ve categorized it into three levels: the basics for beginners, a more advanced routine for those training 4-6 hours a week, and what you might need if you’re training 6+ hours weekly.
Keep in mind that intensity matters too. If you’re training for 6+ hours a week but keeping your heart rate below 70%, you probably don’t need to go beyond the basics. However, if you’re pushing hard and your heart rate is elevated, your body may require some extra support.
CLICK HERE to read more about which supplements are right for you!
QUESTION 5: Why Herbalife?
This is a topic I’ve touched on in previous blogs, but it’s one that keeps coming up, so let’s dive in again.
Herbalife is expensive—does it actually work?
Think about it like this: When you buy running shoes, do you go for the cheapest, easiest option, or do you choose the pair that you know will give you the best support for your body? The same logic applies to nutrition. Our food quality has declined over the past 20 years, and with all the stress and pressures of modern life, our bodies need the best support they can get. That’s where Herbalife comes in. AND AGAIN - Herbalife and your coach's program works if you work! Do you HAVE to use it as a tool - NO...it is entirely a choice you make. All I am saying is that using Herbalife as one of the tools in your box for your journey does help and it gives you healthy options in 5mins, when time is a factor.
To sum it up:
Herbalife Nutrition is the #1 nutritional supplement company in the world, with the largest market share across every continent—surpassing even the retail brands you find in stores. All of their supplements are endorsed by Informed-Sport, meaning they’ve gone through rigorous testing before hitting the market.
Yes, Herbalife products are only available through registered distributors, but this ensures you’re getting the highest quality, straight from the source. You won’t find any fillers, artificial colorants, or questionable ingredients that you sometimes see in other brands. And let’s be real—when it comes to taste, Herbalife wins by far.
It’s available in over 90 countries worldwide, and you can easily order it online. If you’re interested or want more information, contact me—I’m here to help! OR CLICK HERE to Read more
TRAINING DIARY
This week's training didn’t come with any fireworks, but it was all about sticking to the basics and maintaining consistency. I had initially planned to add some running sessions into the mix, but as often happens with life, things didn’t quite go according to plan. When the time came to hit the pavement, it was already too close to the weekend, so I decided to save my legs for Saturday’s run instead.
This week, I really focused on applying the principle of the minimal effective dose and sticking to the non-negotiables. For me, that meant prioritizing high-intensity strength training, with an emphasis on cardiovascular work and volume load. You may have noticed that my strength training sets were longer than usual—this was a conscious decision to apply more time-efficient high-intensity training to my routine.
It's all about making the most of the time and energy I had available, and balancing that with the fact that I'm working towards a specific race. The goal was to challenge my body in a way that would enhance performance without overtraining or burning out. Please NOTE:
I am a trained fitness professional, with qualifications in sports conditioning, endurance coaching, and other areas of expertise. When I made the decision to increase the intensity of my training just a week before a race, it was a calculated choice, backed by my experience and knowledge of how my body responds to load and recovery. I don’t take these decisions lightly.
If you’re not a fitness professional, please don’t make changes to your training plan or load without consulting with your coach first. Adjusting intensity or volume right before a race (or any big goal) can have a significant impact, so it’s always best to get professional advice tailored to your individual needs and experience level. TRAINING GOALS: As I mentioned before, I’ll be sharing some of my goals with you as we move through this journey together.
One of my main goals for this year is to run 12 official Half Marathons. I’ve done this in the past, but having this goal again really helps me stay accountable and focused on my training.
There will also be a longer distance goal mixed in there, with a few options I’m considering at the moment. I haven’t made the final decision yet, but I’ll be sure to update you once it’s set in stone.
And there’s another exciting goal in the works—a completely different one—though it’s a bit of a secret for now. This is a behind-the-scenes project that will be revealed when the time is right.
So, be sure to keep reading each week to get the inside scoop first!
2025 HARD CHALLENGE
The February HARD Challenge went really well this week, and I’m proud to say I completed a full 75 minutes focussing on expanding skills. If you’re new to the HARD challenge, you can catch up on the details in my previous blogs, where I explain the full scope of what it’s all about.
Was it challenging to stay on track this week? Absolutely. There were moments when I really had to push myself, but I stayed focused, intentional, and put action behind my goals—and in the end, I succeeded. That’s the beauty of this challenge for me: it’s about growth, learning, and pushing beyond the comfort zone. And I can honestly say that I’ve loved every minute of it so far.
Looking back at January’s HARD Challenge, which focused on cutting out additional sweet treats and learning how to manage my intake going forward from this month. I’m happy to report that it’s been going really well. I’m definitely at a point where I feel confident in my ability to say "no" when those cravings pop up. While my body still lets me know when I’ve indulged (as I mentioned in last week’s post), the difference now is that I’m more aware of my choices—and I’m thankful for being able to get to this point.
This challenge has been a journey, and each month brings new lessons and new opportunities for growth. For me, it's not just about the physical challenge, but also about strengthening my mental resilience and establishing healthier habits that will last. I’m excited to continue and see what else I can achieve throughout the year.
If you’re on your own journey or taking on a challenge, remember: it’s the little wins along the way that keep you going. Keep showing up for yourself, and the results will follow!
PERSONAL DEVELOPMENT
his week, I came across a few short pieces of content that really resonated with me, and two stood out in particular. The first was a powerful lesson on self-discipline, and the second was a remarkable testimony about a man who was miraculously cured after being given a medical death sentence.
So why these two?
Well, the self-discipline lesson hit me hard this week. There were moments when time didn’t go as planned, and I had to push through when it would have been easy to come up with excuses not to show up. But the message about sticking to your commitments, no matter how challenging things get, served as a timely reminder to stay disciplined, focused, and show up even when it’s tough. It’s not always about having the perfect conditions—it’s about taking action regardless of the circumstances.
The second piece, the testimony of Johan Koorenhof, was something that really struck a chord with me on a deeper, personal level. The man’s story about overcoming a seemingly impossible medical diagnosis reminded me of how much grace I’ve experienced in my own life. I’ve been through my own set of challenges, but I’ve also been blessed with what I can only describe as miracles—those moments when life shifts in ways you couldn’t have anticipated. I’ve been writing down my own journey, reflecting on the incredible grace that has carried me through, and this testimony was a powerful reminder of how far I’ve come. Sometimes, it’s easy to forget how much grace we’ve been given, how far we’ve travelled, and how fortunate we are to still be here. We can get so caught up in the day-to-day struggles that we overlook the bigger picture—the fact that we’re here, alive, and able to continue doing the work we’re meant to do. For me, it was a humbling reminder of the privilege I have to keep moving forward, to learn, and to grow.
These two lessons this week have reminded me that no matter what happens, we can choose to rise above our circumstances, stay disciplined, and be grateful for the grace that carries us through every day. Sometimes, showing up is the greatest act of faith, and I’m thankful for the chance to do so.
THOSE THAT ASKED - MOST of my Running Shorts are from FunkyPants - they are amazing and honestly last forever! NO I am NOT sponsored by them I have bought every single item from them myself. They are just the perfect training companion - and they come in Shorts, 3/4. longs, Cycling shorts and swim wear that keeps everything inside and it doesn't pop out!
Thank you for joining me once again this week!
I’m excited to connect with you all again next week. Until then, take care and keep striving towards your goals!
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