Happy Monday, Fit Fam-

It is time for a Pep Talk.

I went back and forth about my topic this week and decided to do a double whammy: hydration and alcohol. 

With warm weather, patios calling, barbecues to attend, parties, weddings and such a lot of clients are reporting in that there is more temptation than usual with alcohol. 

We understand. 

Typically what we tell clients is that if you’re very serious about fat loss alcohol needs to be eliminated or drastically reduced. 

Now longer term that cutting alcohol out of your life may not be sustainable. 

If your life includes the occasional adult beverage then you need to have a plan that will allow for a little bit here and there- without impeding your progress. 

If you’re planning to have any alcohol please consider having one drink and then two or ideally three glasses of water. This will allow your body more time to process the alcohol and keep you hydrated.

Remember that alcohol is a toxin and that too much is harmful. Additionally alcohol is also very dehydrating and impairs all of your physiological processes- including judgement. 

You can see why outside of fitness and fat loss considerations it is important to limit alcohol. Your body is your home- so to speak- and you’ve got to take good care of it. 

Which also means that in caring for our bodies we need to keep them well hydrated. With the warmer temperatures be sure to be aiming to get in your water. The objective is /12 your body weight in fluid ozs. 

For more info on both of these check out the podcasts I’ve got for you:

Alcohol:

https://soundcloud.com/megan-kruger-699499856/alco…

Water:

https://soundcloud.com/megan-kruger-699499856/wate…

We hope you have a fabulous week! 

Megan K and the team

PS if you’ve got something you’d love to learn more about, send me a message. I’m always open to covering topics YOU want to hear about.

Happy Sunday Fit Bodies-

Megan K here with your Monday Pep Talk.

It is no secret that I’m a die hard romantic. 

  • Mushy
  • Gushy
  • Lovey
  • Dovey

All of that stuff, I love it. 

But in truth I haven’t always had a very good romance with myself. Maybe you can relate? 

I love everyone else but can often be guilty of putting myself in last place– which can and has included getting less sleep than I should, not taking time to eat proper meals (string cheese and apple slices standing up in the kitchen…)

and even missing the occasional workout to work longer or do something for someone else.

🙁

But in 2019, I committed to myself to take better care of myself.

I decided to have a better relationship with myself- if you will. 

We’re just at the half way mark on the year and despite working more hours than I have in a long time, I feel better than I would have in the past because I am vigilant about getting proper sleep, eating well and working out. 

How about you? How are you doing with your relationship with yourself? 

If you’re like me me and it occasionally could use some improving, I’d suggest starting by making a list/ “love note” if you will to yourself. 

Write out 5-10 things that you love, respect, admire and or appreciate about yourself and anytime you dare to be harder on yourself than necessary revisit that list. 

Anytime you put yourself behind everyone else, revisit that list. 

Why? 

Because you’re worth it and when you take amazing care of yourself, you have more to give and to share with others. 

With loads of love and appreciate for you,

Megan K and the team

Just a quick pep talk for your Monday.

Did you know that we have 365 days in a year?

  • 168 hours in a week
  • 24 hours in a day
  • 1,440 minutes in a day (10,080 minutes in a week)

To dramatically- positively– improve your physical well being and health you can do so with as little as a half hour of focused movement 3-4 times per week. 

120 minutes- and you can improve your life. Awesome right? 

(*Now in my perfect world would we all do a lot more than that? Yes, because we’d all play outside and have movement based hobbies and not working sedentary jobs etc. etc.) 

With 10,080 minutes in a week we can all budget 120 toward movement. 

You’ve got this! 

Lets make it a strong week, 

Megan K and the team

Today I want to remind you to set intentions or goals that are framed positively.

A lot of times, when people first begin to work with us they set goals that surround not doing something or becoming more of something they think they are not already.

We can chase after a goal, but if we don’t believe we are already that thing – to some extent- we can end up self sabotaging. 
What do I mean by this?

If I tell you I want to be healthy. This assumes I’m currently not which may or may not be accurate.
If I want to be healthier that’s better because it acknowledges some health is currently present but if I aim to feel the best I can from day to day and moment to moment that’s even better. 
It isn’t that I abandon the goal to improve my cholesterol or drop my body fat but I focus on the daily actions that support getting me toward this goal. I begin from a place of assuming that I’m already to some extent the thing I want.

In Pep Talks of the past, I have written about how what we focus on we find. 

When you set goals write them as if they are already happening and as much as possible use language that acknowledges that the thing you want is already within you.

I’m getting leaner and leaner rather than I want to lose body fat. 
I’m increasing my savings 1% per month. 
At all costs avoid using any negative language: I’m not drinking wine every day is an example of what not to write. 
I honor my body by keeping alcohol to once a week is much better.

Hopefully this makes sense.

After you change up the language of your goals, then be sure to model the behavior of those doing and being what you want to have more of in your life.​ 

As you go forward these next few weeks, examine the language you are using around your goals.

Keep it positive. You can do it!

​Committed to your success,

Megan K and the team

Happy Monday Fit Fam,

When it comes to fat loss the temptations to stray from a consistently healthy path can come from anywhere: ​

-family events
-the break room at work
-advertising
-the sample aisle at grocery stores
-convenient fast food options
-and even well-meaning friends.

One of the most common situations we hear about is the temptation to indulge on the weekends, especially in alcohol and desserts.

As a reminder, the Center for Disease Control states that Heavy Drinking for women is 2 alcoholic drinks or more in a day and for men 3 or more per day.

In general for our health, mild or moderate alcohol consumption (or less) is best.If you have a fat loss goal, alcohol will only slow the path.We realize though that this change may feel like a sacrifice and may not be something you want to do.

Here are some tips:

1- drink at least one glass of water preferably 3 after any alcoholic beverage.
2- try switching to sparkling water after a cocktail
3- plan non alcohol involving events with your friends
Ie: instead of happy hour go for a walk

Change takes time.For change to work, we must want it and be bought into its merit.We must also be prepared for some set backs.Any steps toward a healthier you are progress, so just keep at it.

Committed to your success, 

Megan K​ and the team

We likely can all remember some defining moments in sporting/ schooling/ work related coaching situations. 

When either a boss or a coach gave us some feedback we didn’t necessarily want to hear. 

I have a few. 

Most of the big wake up calls for me came when I thought I should have been further along than I actually was. 

For whatever reason, I had gotten it into my head that the amount of work I had done would equate to a leaner physique and more bad assery. 

It was my missed expectations that was truly the let down. 

A Big Ah-ha moment happened early on in my martial arts training in South Korea. I wanted to do the cool stuff and yet anytime it seemed like it was time to progress to a seriously difficult move I was back working on the foundational kicks, throws and landings. 

Most recently this has happened a lot with tennis. I want to learn how to do a drop shot or to hit a backhand slice and apparently that comes at some future point down the road. To…Be…Determined 

It all clicked for me though when a coach said, “you’re all jacked up in your head about this. You are just looking at it the wrong way.  We practice the foundational moves not because you aren’t good enough for other stuff. We practice them because they never go away and you’re always refining them“. 

Of course, this makes sense right? I see it at Boot Camp with all of you too…sometimes we want to try something really cool but we have to ask ourselves why? It isn’t that I’m saying don’t. In fact a lot of the times the answer is yes! Give it a try. 

But sometimes it is no, or not yet.  And there is absolutely zero wrong with sticking to the basics.  The basics are what gets everyone going and the bottom line, the thing that really matters more than anything else is just that: to stay going.  

To really master something it can take 10,000 hours. Most of us don’t have that amount of time under tension in any physical pursuit- yet. But we are headed there. 🙂

Remember your body will let you do a lot of things if you are good to it in the process. 

This means listening to it. 

Listening to your coaches and falling (back) in love with the basics. 

You can do it! We are here to help. 

Megan K and the team 

I was thinking about you this week and thinking about the mistake some of us coaches make when it comes to coaching. You see a lot of us coaches are a wee bit unusual in that we actually like to exercise. :p

Some of us even like to eat clean and pass on dessert. 

I know. It is a bit nuts. 

And sometimes we forget that many of the clients we meet (especially when they first come in) really DISLIKE exercise. 

But there is a point/ purpose to exercise and most everyone can agree that at a minimum exercise is a means to an end. 

What is that end for you though? 

  • ​Better health
  • ​Moving better
  • Free of pain
  • Free of disease
  • Size 6 skinny jeans
  • Longevity
  • Quality of life
  • More energy

I don’t know.  You get to decide. 

The key is that no matter what you want from your health and fitness journey,  stay at it. 

Be consistent with the following:

  • ​Resistance Training
  • Some form of cardio (for fun, not because it is the fastest path to fat loss)
  • Some mobility training
  • And keeping an eye on body composition

We are best known, at MPower Fitness, for our challenges and our transformations because what we specialize in is fat loss and muscle gain (or physique transformation).

But there is a heck of a lot more to life than feeling sexy in a bikini or wearing a certain size pants/ dress.  

So if the shiny or the sparkle of a physique goal wears off for you, remember we are here to help with the rest of it AND how to figure out enjoying life and keeping the other stuff in check. As a client said to us recently “the sky is the limit” for health and fitness goals.  She’s correct. (Thank you Lindsay W)

You can take your fitness and health as far as you want to go…

you can even become one of us who likes to exercise, if you aren’t already 😉

Committed to your success, 

Megan K and the team 

PS

If you like to exercise, I’d love to hear from you 🙂

I’m guessing we might be at 50% of the fit family now.  It is ok if you don’t too…we love you all the same. 🙂

This week I wanted to write you a quick note about meal prep.  I know for some of you this is second nature.  For others, this is a thing you know you’d benefit from doing but you aren’t doing it. Others still do it, but dislike it. 

You may have heard that “Abs are made in the kitchen”.  This isn’t an exaggeration.  When we have a fitness goal and in particular a fat loss goal we need to be sure to pay attention to how we are fueling ourselves.

Meal prep is a BIG part of success because when we have healthy, nutritious foods prepared and accessible it makes it easier to choose them 🙂 Just like when we have junk food on hand we can more easily choose that…

To make meal planning simple thing about the following:

1- Batch Prepare Cooking chicken thighs or breasts?  Make 8-10 or more and put the extras in the fridge or deep freeze. ** Short on time, try grilling or baking more than one protein at a time.**

Try the same for your root vegetables or tubers.

sweet potatoes, potatoes, turnips, parsnips etc Can all be prepared ahead of time by baking or grilling and can kept frozen or in the fridge to be quickly re-heated. 

**Short on time, roast 3-4 veggies at the same.**

2- Wash, clean and possibly even chop veggies to have on hand ready to use.  Trying to hit 5-6 servings of veggies per day?  GREAT!  Prepare cauliflower, celery, broccoli, carrots etc. ahead of time so that the veggies are clean and ready to eat. 

3- Invest in some good quality knives for chopping/ cutting.

4- Invest in good storage containers.  Coach Megan B says Amazon currently has a great deal on multi compartment storage containers 🙂 ->here<-

Whether you love to meal prep or not, fueling yourself for success is critical. 

Have fun with it! 

What are your favorite meal prep tips? 

Megan K and the team

This week’s pep talk is all about vacations. 

We get asked a lot about what to do to stay on track while on vacation. 

The truth is there are a lot of ways you can do this. 

1- Is this a rare and special vacation?

If so, don’t worry about it. Stay active. Drink plenty of water and just enjoy. ​Rare vacations are just that- rare. 

You can get right back on track when you return. 

2- Are you taking regular vacations?

If so, plan ahead. 

Figure out when and where you might workout and find a few health spots to eat. Better still, if you can stay at a Vacation Rental or a place with a fridge or the ability to meal prep you have full control over eating healthy. 

3- Use this as an opportunity to rest, recover OR try something totally new. Perhaps you’ve always wanted to learn to windsurf try Yoga on the beach or, stand up paddle board. Vacations can be a great time to try new things OR to let your body rest from your current activities. 

4- Whatever you do or don’t do, let go of guilt. 

Vacations aren’t every week. If you eat a lot, just relax and get back on plan when you return. 

As spring comes, and many head on spring break, reach out if you need help making a plan. 

We are here for you. 

Committed to your success,

Megan K and the team 

While fad diets, fasting, and intense exercise can help you shed unwanted weight quickly, your goal is to lose the weight and keep it off for the long haul.

The healthiest, most effective, and long-lasting way to shed pounds is to do so at a rate of 1-2 pounds per week. In fact, studies have shown that losing weight too quickly can put you at risk for several health problems, including muscle loss, decreased metabolism, and nutritional deficiencies.

Worse, those who yo-yo diet and exercise inconsistently will often regain the weight they’ve lost–and then some–within one year.

The key to taking it off and keeping it off is maintaining a slow, steady pace.

Don’t Use The “D” Word

The problem with diets is that most are not sustainable. Are you really going to keep tracking points or drinking protein shakes three times a day for the rest of your life? Most of us who have tried usually fail. It’s not a character flaw or a lack of willpower. It’s just a simple fact…your body needs fuel to run efficiently, maintain energy, build muscle, and do all the other miraculous things it does.

Instead of dieting, eat smart. Eating smart is a lifestyle choice that doesn’t require protein powders or bars, points, or calculators. Making healthy food choices means cutting out junk (sugary, starchy, processed, and fat-filled foods,) and instead, eating reasonable portions of whole foods, such as cooked and raw vegetables, fresh fruits, whole grains, lean meats, and low-fat dairy.

HIIT It

One of the most effective forms of exercise for weight loss, decreased belly fat, and improved fitness is High Intensity Interval Training (HIIT). HIIT pairs brief, intense bursts of activity with even shorter rest periods in between. A HIIT workout incorporates a variety of exercises and might include jumping jacks, burpees, high-knees running, or pushups.  

What’s more, HIIT helps you build endurance, improves cardiovascular health, improves cholesterol levels, and can even help fight type 2 diabetes. Best of all, HIIT doesn’t require long, boring hours on a treadmill or expensive special equipment, making it one of the easiest forms of exercise to consistently perform.

More Tips

Getting fit and losing weight is a journey. You can increase your chances for long-term success by incorporating as many of these tips into your lifestyle as possible.

  • Get your sleep. People who are sleep deprived may experience spikes in hormone levels that increase hunger. When you don’t get enough rest, you may feel hungrier than normal, which could lead to unhealthy eating.
  • Drink your aqua. It’s common to confuse thirst with hunger. Drinking plenty of water throughout your day makes you feel full longer and even increases the number of calories burned. Experts recommend you drink half your weight in ounces of water, e.g. if you weigh 150 lbs., you should be drinking 75 oz. of water a day.
  • Find your peace. Stress levels may lead to over indulging, binge eating, or mindless consumption. Exercise, meditation, reducing caffeine intake, journaling, and even laughing are wonderful ways to reduce stress and improve your weight loss success.

Get Empowered at MPower

MPower Fitness offers you the strategies, exercise, nutritional guidance, coaching, and support you need to lose weight for the long haul. Best of all, when you enroll in our MPower 28-Day Challenge today, you get your first month at half price. Come join the fitness family at MPower. We’re here for you every step of the way to your long-term fitness and weight loss goals.