What a glorious weekend we have had!

Sunshine is good for the spirits 🙂

This week I’d love for you to consider ​how you are fueling your body and the time you take to do it.  

​A lot of our clients are under fueling. 

Our InBody system give us a very accurate baseline amount of food a person needs to intake and for some of our clients increasing their food intake is leading to faster results!

We frequently hear from clients, I can do the exercise piece but where I struggle is the food. 

Would we all agree? 

  • ​We need food to survive and thrive. 
  • The better quality food we eat, the better we feel. 
  • What we eat matters- we all have different nutrient needs and digestive system particularities.  
  • We digest better when we eat slowly, chew thoroughly and avoid consuming food in an unfocused way (while driving, facebooking, watching t.v. or working)
  • We feel better about the foods we are eating when we take time to enjoy them. ​

We must eat. Thankfully we are in a part of the world we get to eat- easily. 

AND if you don’t eat enough your results will slow down. Just like if you exercise too much and don’t have adequate recovery you’ll start gaining body fat or be more susceptible to injury. 

The what to eat can be tricky though…

Should I do South beach

try low carb

try high fat

try full out ketos

try paleo

do the whole 30

And it goes on and on…

The answer is, you could. 

Maybe you’ll feel great trying a or b. 

Maybe not though…​

Track it and see how you feel.

You need to be wiling to experiment to figure out how you feel 

and then you need to be willing to ADAPT and change

Low carb might work great for a while. 

But then you get close to your goals and have added in other activities and now you need to eat more carbs or you are out of gas and feel like dog doo.

You might eat high fat and feel great but look longingly at the berries as they come into season and wonder why you are sacrificing fruit.

You get to answer these things for yourself and we are here to help 🙂

But the most important thing is to experiment. 

Be flexible and adapt. 

What your body needs is constantly changing. 

Listen to it. 

And remember that we only get one body (some parts can be swapped out now with modern medicine) but if you are good to it and respectful of it, it will last longer. 

I hope you’ll consider taking more time to fuel yourself well and get your family and friends in on it 🙂

Megan K and the team

For those of you who are new to the blog, every Sunday I do a Sunday Pep Talk. My suggestion is that no matter how busy you are (and how many emails you get) aim to read the Sunday Pep Talk every week. 

I write it in real time (usually the day of) touching on things that are relevant to the journey of our clients right now

Lately I’ve been connecting with a lot of you about “doing what you can”, “aiming to do 1% better in times when things aren’t going well”.  We have touched on “finding joy in the journey” and “making the process as fun as possible”. 

These are important reminders and I’ll keep circling back to them as needed.

But today I want to talk about the cruddy stuff. 

  • ​Frustration
  • Despair
  • Fear
  • Longing 
  • Shame
  • Self-Doubt

These are the tough emotions that can come with seeing a goal ahead of us and not being there yet.  To pretend that these things don’t come with the journey would be neglecting a part of reality. 

Whenever we are working toward something we may be faced with self-doubt, fear that we can’t do it, fear of what things might look like if we do it, shame about any part of it (current/ past ‘failures’), frustration with a part of it etc. 

These tough emotions are a reality and we all go through these emotions from time to time. 

Why? Because we are human. 

Sometimes fear can be fuel. 

Sometimes frustration can be fuel.

Sometimes self-doubt can be fuel. 

Any of it can be turned into fuel…

We can get fed up with these things and decide that no matter what we are going forward to “best”/ “overcome” the emotions. 

Sometimes though,  these feelings can be paralyzing. 

All that I want to say about all of the negative feelings is that you’re not alone. 

Every person I’ve ever met has had these times of “darkness” on their journey. 

On the other side is something beautiful…

If you’re in the struggle right now, keep going. 

Always keep your eyes focused on what you want and trust that doing the work you’ll get there. 

We believe in you and we know you can do it! 

With much love and gratitude, 

Megan K and the team

I sat down at my computer and started writing the Pep Talk and ended up with 3 different potential pep talks coming out. Wowza. :p

It seems there are a lot of things rolling around up in my head that I want to convey.  

I’m not surprised. I’ve been up in the middle of the night a lot lately, thinking about you. Some of you specifically, but overall generally. 

(This is a little strange I know, but it is what I do)

I wonder things like, 

What else can we do to get info to our clients who are pre-menopausal and menopausal. 

How do we best help our new moms? 

How can we help the spouse who wants to be in shape when the other spouse doesn’t? 

How do we help convince the client who is unsure how to fit this into her schedule? 

How do we help the client who is worried “this” won’t work and then doesn’t listen to us because she is worried our advice won’t work for her? 

How…

how …

how…

You can see why I’m not sleeping right? lol

The answer is so simple though…and the answer is simple for you too.

Not always easy with conflicting societal and media based info but still simple. 

1%

If we can help you to feel 1% better, 1% stronger, 1% more confident, 1% more willing to eat a veggie, drink more water, get more sleep, taking a multi vitamin-mineral etc. you are winning and so are we, because we did our job. 

There will be times when 1% is almost laughable because you’re doing 50% better. 

And there will be times when steadily you’re doing 5% better from month to month, quarter to quarter…

and there will be times when you go back to 1% 

But is 1% still better? 

You bet it is. 

And all of us want to help you move toward better, just like we aim to do with ourselves (not only as a business, as a team, as members of the community, as parents, as partners, as friends as all of it) Just 1% better. 

And heck yeah, we are pumped when it is 5 or 50% but no guilt when it isn’t…

I hope this makes sense. 

We are here for you, 

Megan K and the team 

PS 

My absolute favorite thing to do (still) is to meet and help and I know the coaches love it too…

If you are stuck, let us know so we can help.

I hope everyone had a fabulous weekend is enjoying a happy Labor Day!

I know many of you are struggling to balance the “fun and festivities” of the summer season: BBQs, patios, tempting treats and beverages.

It is ok to take your focus off of things and celebrate a bit but there is also a time to reel things back in. 

At MPower we have many programs that feature increased accountability, goal setting and a time of focus.

But we can’t spent ALL our time like this because it is too much pressure and too much rigidity, but from time to time, we really do need to up the ante.

Often the first weeks requires strict adherence to a high compliance food plan and ZERO alcohol. I won’t lie, we all have disliked that part, but it WORKS.

I asked the groups to remember that it is just a short time and the health and fat loss benefits are worth it. 

This week, I’ll challenge you to ask yourself, “could I tighten things up a bit?” or “do I need to relax a bit and give myself some days off and some treats”?

You’ll know the answer that is best for you, because it is all about balance. 

You can do it! 

We believe in you. 

Megan K and the team

Lately I’ve been connecting with a lot of you about “doing what you can”, “aiming to do 1% better in times when things aren’t going well”.  We have touched on “finding joy in the journey” and “making the process as fun as possible”. 

These are important reminders and I’ll keep circling back to them as needed.

But today I want to talk about the cruddy stuff. 

  • ​Frustration
  • Despair
  • Fear
  • Longing 
  • Shame
  • Self-Doubt

These are the tough emotions that can come with seeing a goal ahead of us and not being there yet.  To pretend that these things don’t come with the journey would be neglecting a part of reality. 

Whenever we are working toward something we may be faced with self-doubt, fear that we can’t do it, fear of what things might look like if we do it, shame about any part of it (current/ past ‘failures’), frustration with a part of it etc. 

These tough emotions are a reality and we all go through these emotions from time to time. 

Why? Because we are human. 

Sometimes fear can be fuel. 

Sometimes frustration can be fuel.

Sometimes self-doubt can be fuel. 

Any of it can be turned into fuel…

We can get fed up with these things and decide that no matter what we are going forward to “best”/ “overcome” the emotions. 

Sometimes though,  these feelings can be paralyzing. 

All that I want to say about all of the negative feelings is that you’re not alone. 

Every person I’ve ever met has had these times of “darkness” on their journey. 

On the other side is something beautiful…

If you’re in the struggle right now, keep going. 

Always keep your eyes focused on what you want and trust that doing the work you’ll get there. 

We believe in you and we know you can do it! 

With much love and gratitude, 

Megan K and the team 

I think it is safe to say that spring is finally here, which for a lot of us means we can be outside and we get to start growing plants outside or tending to our yards. 

For many of us also, it means we do some spring cleaning. 

Today I want to talk to you about both spring cleaning and gardening- but in your mind. 

We make a conscious effort to get things out of our closets that no longer fit. 

We choose to toss or donate food items that won’t be used.

We take time to clean the garage and to let go of children’s items that they have outgrown. 

But do we make a conscious effort to check our mental space and toss out ideas and belief systems that no longer work for us?

You tell me. 

I know I could do a better job of it.

I’m pretty careful with my headspace. Meaning, I’m selective about what I let in and what I repeat to myself but I know I still have some old cruddy negative, self-limiting (doubt filled) beliefs. 

Just this last week in a client meeting, I asked the client if she had ever stolen something as a little kid.  A lot of little kids have. And then we learn that it is not ok and we don’t do it anymore etc. But what if she had spent her whole life telling herself she is a thief? Awful right.  Completely untrue. Likely very damaging and limiting. 

So why would anyone spend time telling themselves ANYTHING other than what we ​want to be true of ourselves. 

​Perhaps because we don’t know better or are not yet in the habit of doing the reverse. 

If you have some things, beliefs, attitudes etc. that you are repeating to yourself that are harmful, limiting or no longer help you perhaps this spring you could intentionally work on releasing them. 

Join me in it? ​

​On to gardening. 

​When we plant a seed or a plant, we care for it. We water it. We make sure it gets sunshine and then we let it grow. We don’t tell it off for not growing fast enough. We don’t poke it daily and wonder why it isn’t different. We let it do its thing. 

We need to do the same with our bodies and our minds. 

When we plant new seeds of kind, loving and appreciative thoughts for all that our remarkable bodies do for us and then we focus on all the new, great things we are asking of them, we then need to then be patient and kind. 

And continue the process with care. 

Nutrients (productive food choices)

Water 

Recovery 

And Kindness

Spring is here. 

The sun is out. 

The time of transformation continues. 

To truly transform we let go of what no longer serves us and we move forward with what does.

What are you going to spring clean out of your mental house? 

And 

What are you planting there instead?

With much love and committed to your success, 

Megan K and the team 

Megan K here with your Monday Motivation Pep Talk.

Sometimes it is helpful to know why something is beneficial so that we can continue to remind ourselves to get after it! 

Today I wanted to debunk some common strength training related myths. 
There is some bogus info circulating about strength training and if we buy into it we might not want to lift weights. 

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. 

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. 

Myth #2 Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains. 

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing (at rest). Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine…even at rest. 

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which may not be the look you’re going for. 

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of result without a very focused and dedicated effort. 

Myth #4 Strength Training Is For Young People Only

Totally false! Active older across the globe have been proving this one wrong AND even better we can continue to improve our strength, endurance, bone density, lean mass and overall health up until we die. 

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine- whether you are 35 or 85. 

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning. 

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or lean mass (giving the appearance of being toned)

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range that is challenging but not extremely difficult. 

Including strength training as a part of your fitness routine is essential for achieving a stronger, healthier and leaner body. 

Lets make it another great week! 
Megan K and Team 

Sometimes we reach out to our clients to ask them about their journey and the answer questions for us…other times they simply write us a heartfelt note about how they feel about their journey. In their words.  Margie G is one of those clients.

Thank you Margie for all your dedication, hard work and your (mostly) very positive attitutde.

We LOVE having you with us as a client.

“I joined FBBC/ M Power Fitness,  for the first time 5 years ago. I came to classes religiously but wasn’t ready to do anything about what I was eating. I loved the camaraderie but really wasn’t ready to walk the walk. Then my mom got sick and I didn’t have the time to devote to myself. During her illness and after she passed away I was having back issues and needed surgery.

Fast forward 3 years and my daughter Amy wanted to come back to FBBC and encouraged me to join her. I wasn’t feeling great about myself but thought that I would give it a try. It was like coming home. Everyone was welcoming and nonjudgmental. There was so much that I couldn’t do when I started but I persisted. I didn’t want to get weighed when I started because my initial goal was to feel better about myself and get stronger. I think in the beginning I was overwhelmed and depressed.

Now I look forward to working out for both the physical and social aspect. And on days I can’t make my 4:00 session I come at 5:30 in the morning. That is dedication because truly it is still the middle of the night.

But, they are such a dedicated bunch. It is an amazing feeling to be working out with 25 people when it is still dark out.

FBBC is a priority in my life. I attend sessions 6 days a week.

I now feel good about myself and hitting 60 in the very new future. I am able to get on the ground and play with my new grandson, but more importantly I am able to get back up. I love FBBC, the classes, the trainers, and the fellow participants. It is like a family.

During this time, I have also started to eat healthy. I no longer eat processed foods and I limit my sugar and dairy to almost nothing. I honestly have never felt better. I won’t lie, there are days where I ache but again 60 is just around the corner.

During the last 2 years my appendix ruptured and I had 2 related surgeries. I think that my appendix actually ruptured on the way too FBBC because I suddenly felt so sick and turned around and went home to bed. It killed me not to be able to attend classes for an extended period and was ecstatic to be cleared to return. My hero and my inspiration in my daughter, Amy. She encourages me every day and guides me during sessions. Also, I so admire all the people I work out with and the trainers.

I have fun and kid around during the session, and whine a little (maybe a lot) but I take my workout very seriously and my mantra is “you can do anything for 30 seconds.” The best thing that has happened to me is that I feel good about myself and the friendships that I have made. Thank you Megan and FBBC for making such a difference in my life.

 

If you are interested in trying us out, please contact us at 763-710-5065 or info@fitbodysaintlouispark.com to schedule your 3 free sessions!

We hear a variety of myths about fitness and our services as people are considering becoming a part of our Fit Family.

For example:

-I need to get in shape to become a boot camp member

-I’m already in shape so 30 minutes can’t possibly be enough

-I play/ do xyz sport so I don’t need to do any strength training

And the list goes on…

Our dedicated and successful early morning client Karen C came to us already in fantastic shape but looking for something she could do on a tight schedule.

Karen was in great shape as a volleyball player in high school and in early adulthood. She had children and noticed when her youngest was about 1 year old that she had gotten out of shape.

She was inspired to resume athletics when she saw Ironman participants in the heat of their big triathlon event.  She convinced some friends to sign up and train with her for a sprint triathlon. Over the course of the next four years, she trained for and participated in many triathlon races, but eventually the time commitment (both to training and away from her family) took its toll. Karen found herself burnt out on triathlons and looking for something faster and more convenient.

Enter exercise DVDs.

For Karen, the issue was never about getting to the workouts or getting the work done. She was and is very self-motivated, but after several years of individual sports and training alone- doing videos in her basement- she was bored and lonely.

Karen says, her initial goal was to get to FBBC 3-4 times per week. Most weeks she makes it 5-6 sessions per week. She says she hasn’t lost any weight or inches but that wasn’t the objective.

What she wanted to see if she could do was maintaing her already great physical shape with less time dedicated to exercise.  She has done this AND met some new people and gotten closer to existing friends. We call that a win.

Karen-3.PNG

Wins come in many forms and they won’t be the same for each person –

Whether your fitness goals including losing 20lbs of fat, being in better shape for the sports you play or maintaining great shape with minimal time invested MPower Fitness and MPower Fitness are here to help.

–  Megan K and Team

​​We talk a lot about the ladies that work out with us at FBBC but what about those awesome men that come in too? Today, I’m going to highlight one of our fantastic FBBC dudes!

Dan Martin is a great guy that wasn’t new to fitness, but he wasn’t making much effort to make fitness and his health a priority. As time goes by you wake up one morning, look in the mirror and say, “OMG, where did these rolls come from? Why can’t I fit into my pants anymore?”

Even though Dan knew how to work out he would let life get in the way as he put it and really wasn’t doing anything towards fitness.

From a workout standpoint I wasn’t doing anything and over the past 10 years I added about 30 pounds to my body. Physically I wanted to change. When I’m active or working out I have always been in a better place emotionally and mentally.”

This is true for most people. I really don’t hear people say they feel awful after a workout even if it was a tough one. Most people feel great afterwards and when they attend more often, each day they feel better and better.

One of Dan’s excuses for not working out before was “life getting in the way”. With the 30-minute workouts Dan does not allow life to get in his way anymore. He has seen how you can fit fitness into your life if that’s what you really want.

The schedule offered by FBBC is perfect since there are various sessions throughout the day and they are only 30 minutes. I am able to swing in for a morning workout to get the blood flowing and back home to get ready for the day before anyone else is even up.

My energy level is so much higher which makes is easy for me to get up in the morning and make it to my 6:00am session. I feel great and FBBC gave me the kick start I needed to get back into fitness and maintaining a healthy lifestyle.”

I honestly love how bootcamp works with anyone’s schedule. There really is no excuse not to be here. You get in and get out, bam your workout is done in 30 minutes. And when you pay attention to what you put into your body your results will come faster and you’ll be amazed. It just takes some effort and determination on your end. We got you on the rest.

During the challenge I lost 15 lbs, 3.75” and 2.5% body fat. I really like seeing the numbers going in that direction but more importantly I feel so much better physically and emotionally. 

I have made significant physical changes but more importantly I have changed my behavior by working out consistently and eating better to ensure a healthier lifestyle. I still enjoy the same foods I used to eat, just not as much or as often.”

Dan it was such a pleasure to see in the morning. We are very proud of his achievements!

Go get it Dan!

– Megan K and Team