Welcome to Your Weekly Coach M Blog!

Hey there, Extraordinary People! ! 🌟

Meet Coach M

Welcome to the Weekly Coach M Blog, your go-to source for all things health, wellness, and fitness. Whether you’re a seasoned athlete, a weekend warrior, or just starting your fitness journey, this blog is here to inspire, educate, and motivate you.

Each week, we'll dive into topics ranging from workout tips and nutrition advice to mental health strategies and success stories. Our goal is to empower you to take charge of your fitness journey and make informed choices that lead to a healthier, happier you.

So, grab your water bottle and let’s embark on this journey together! Here’s to sweat, growth, and achieving our goals—one step at a time! 💪✨

Let’s get moving!

Naturally Anti-Inflammatory Foods and Nutrients

This week’s topic feels especially relevant for me. For those who know my story, I have an autoimmune disease that, thankfully, is currently well-controlled. I consider myself fortunate to experience very few flare-ups, but I’ve learned that staying on top of my self-care is essential.

This week, however, I had a slight flare after skipping some vital recovery steps following my weekend activities. It was a reminder that even when we’re feeling good, it’s crucial to maintain our routines.

So, let’s explore some effective strategies we can implement to keep inflammation in check. By making small adjustments and being mindful of our bodies, we can all work towards minimizing inflammation and enhancing our overall well-being.

Inflammation is a natural response of the body to injury and infection, but chronic inflammation can lead to various health issues, including heart disease, diabetes, and arthritis. One effective way to combat inflammation is through diet. Here’s a guide to naturally anti-inflammatory foods and nutrients that can help support your health.

1. Fruits and Vegetables

• Berries: Blueberries, strawberries, and raspberries are rich in antioxidants called flavonoids, which have strong anti-inflammatory effects.

• Leafy Greens: Spinach, kale, and Swiss chard are high in vitamins A, C, and K, and contain anti-inflammatory compounds.

• Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower contain sulforaphane, a powerful anti-inflammatory compound.

  
  

2. Healthy Fats

• Olive Oil: Extra virgin olive oil is packed with healthy monounsaturated fats and antioxidants like oleocanthal, which mimics the effects of ibuprofen.

• Fatty Fish: Salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, known to reduce inflammation and improve heart health.

• Avocados: These fruits provide healthy fats along with carotenoids and tocopherols, which help reduce inflammation.

  
  

3. Nuts and Seeds

• Walnuts: A great source of omega-3s and polyphenols, walnuts can help combat inflammation.

• Chia Seeds and Flaxseeds: Both are rich in omega-3 fatty acids and fiber, promoting a healthy inflammatory response.

  
  

4. Whole Grains

• Oats: Rich in antioxidants and fiber, oats can help reduce inflammation and improve gut health.

• Quinoa and Brown Rice: Whole grains are less processed and provide essential nutrients that may help manage inflammation.

  
  

5. Spices and Herbs

• Turmeric: Curcumin, the active compound in turmeric, has powerful anti-inflammatory properties and is best absorbed when combined with black pepper.

• Ginger: This spice has been shown to reduce inflammation and pain, making it a great addition to your diet.

• Garlic: Garlic not only adds flavor but also contains sulfur compounds that help lower inflammation.

  
  

6. Legumes

• Beans and Lentils: These are high in fiber and protein and contain antioxidants that can help reduce inflammation.

  
  

7. Fermented Foods

• Yogurt and Kefir: These probiotic-rich foods support gut health, which is closely linked to inflammation levels in the body.

• Sauerkraut and Kimchi: Fermented vegetables are not only good for gut health but also provide anti-inflammatory benefits.

  
  

8. Beverages

• Green Tea: Loaded with antioxidants, particularly epigallocatechin gallate (EGCG), green tea can help reduce inflammation.

• Beet Juice: Beets are high in nitrates and antioxidants, both of which have anti-inflammatory effects.

Incorporating these anti-inflammatory foods into your diet can have a significant impact on your overall health. Focus on a balanced diet rich in fruits, vegetables, healthy fats, whole grains, and lean proteins to help manage inflammation. Remember, it's also important to combine a healthy diet with other lifestyle choices, such as regular exercise, adequate sleep, and stress management, for optimal results.

Weekly Training Diary

MONDAY - After a busy weekend, I took it slow today. I focused on a lifting session that emphasized controlled movements—just enough to keep my muscles engaged without overloading them.

My legs and hips were definitely feeling the effects of two consecutive road days, but I was mentally prepared for that. Knowing my body needed a gentler approach today helped me stay in tune with my recovery.

It’s all about balancing effort with rest, so I’m ready to lift and move into the week ahead!

TUESDAY - Living with an autoimmune disease means that inflammation can surprise you when you least expect it. Often, it’s the small changes in our routine that trigger those unwanted flare-ups. Today was one of those days for me—I woke up feeling quite swollen, likely due to water retention. You might wonder what I did wrong to feel this way.

First off, after my run on Saturday, I opted for a fun day out instead of sticking to my usual post-exercise recovery routine. Socializing over coffee and enjoying a girly day felt like a bigger priority at the time. However, I skipped my recovery drink, which usually helps replenish my body after a workout.

Then, yesterday, I missed my low heart rate cardio session—my go-to walk that helps keep inflammation at bay. This type of movement is crucial for recovery; it promotes circulation and helps flush out toxins, playing a significant role in managing inflammation.

Reflecting on these choices, I realize how important it is to prioritize recovery, especially when navigating autoimmune challenges. Moving forward, I’ll be more mindful of my routine, ensuring that I incorporate the necessary elements for optimal recovery. Remember, even the smallest adjustments can make a big difference in how we feel. Here’s to making smarter choices and staying in tune with our bodies!

Despite feeling the effects of inflammation today, I didn’t let that stop me from sticking to my plan. I kicked off my day with a recovery heart rate bike ride, which helped get the blood flowing and ease some of the swelling.

After that, I moved on to my lifting session. However, I made some adaptations to accommodate the flare-up. Instead of pushing my limits, I focused on lighter weights and controlled movements, prioritizing form and engagement over intensity.

Listening to my body is crucial, especially on days like this. By making these adjustments, I was able to stay active while being mindful of my recovery needs. It’s all about finding that balance and ensuring I can continue to progress without compromising my health!

WEDNESDAY - This morning kicked off with our usual early run, and as always, it was a fantastic way for the girls to catch up while the pups enjoyed every moment of it. Training, however, was a bit all over the place for me this week. My body was feeling the effects of the weekend and a little inflammation flare-up, but I pushed through—I know it’s just a temporary hurdle, so onward we go!

In my lifting session this week, I focused primarily on core and rear chain exercises. I also decided to test my quads a bit on the leg press to see how my knee handled the extra load. It’s all about finding that balance and keeping progress moving forward!

THURSDAY - Thursdays always kick off early for me, and this week was no exception. I began my day with a brisk walk on the treadmill, which is a fantastic way to ease into the morning and get my blood flowing. After the walk, I dedicated some time to a thorough stretching and rolling session, focusing on helping my body recover from the week’s earlier workouts.

Stretching not only improves flexibility but also aids in reducing muscle tension, which is crucial for staying injury-free. Rolling out those tight spots with my foam roller made a noticeable difference, loosening up any stiffness I was feeling. Taking the time to prioritize recovery is so important, especially when you're pushing your limits in training. It’s all about listening to your body and giving it the care it deserves!

FRIDAY - Today’s spin class was all about conquering hills—only this time, we tackled high cadence climbs! Let me tell you, we really pushed ourselves up those virtual inclines. It was an intense workout, but I loved every moment of it. The sweat was pouring, and it felt amazing to challenge my endurance and strength.

After the spin, I switched gears for a swim. It was a much slower pace today—so slow, in fact, that my watch decided to take a break from tracking my mileage! Despite the leisurely pace, I managed to swim 500 meters. It was a great way to unwind and focus on my form rather than speed.

To cap off the day, we indulged in a relaxing sauna session. There’s nothing quite like sitting in the warmth, letting the muscles relax and reflecting on the week. It was the perfect way to end a week filled with hard work and dedication!

SATURDAY - This week’s long run brought a refreshing change of scenery as I headed to the promenade for a flat run. 🌊🏃‍♀️ Sometimes, it’s easy to think that long runs are all about tackling hills and pushing your speed, but there’s so much more to it!

Long runs play a crucial role in building your aerobic base, which is essential for endurance. By running at a steady, comfortable pace on flatter terrain, you can focus on your form and breathing without the added challenge of elevation. This allows you to hone in on your pacing and practice your fueling strategies, both of which are vital for race day success.

Additionally, changing your environment can keep your training feeling fresh and motivating. A new backdrop can inspire you, making those miles feel a little easier and more enjoyable.

So whether you’re tackling hills or enjoying a flat stretch, remember that every long run contributes to your overall progress. What’s your favorite way to switch up your long runs? Share your experiences below!

SUNDAY - Today was my designated rest day, and I dedicated a quick 15 minutes to stretching. While it might seem minimal, this small practice is a vital part of my training routine.

This week, I achieved something monumental—90 days of consecutive training! It’s been years since I’ve been able to maintain such consistency, and following a structured plan has made all the difference. Sticking to a routine has not only boosted my fitness but also reinforced my commitment to my goals.

Earlier this week, I experienced a bit of inflammation, which can be frustrating. However, I took the time to analyze what might have triggered it and found a solution that worked for me. It’s all part of the journey, and I’m grateful that I could adapt and continue on my path.

Remember, recovery is just as crucial as the training itself. It’s not only about pushing hard but also about giving your body the time it needs to heal and rejuvenate. How do you incorporate recovery into your routine? Let’s prioritize our well-being together!

That's me for the week! See you all next week. Thank you for joining me on this journey!