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.

Happy Monday Fit Fam-

My experience with March has been that before you know it, it is gone and you’ve either gone forward toward your goals or not 🙁

Some people stall out at this time of year.

What one thing can you do today to move toward your goals? 

Have you set up your week for success? 

Our Office Manager Roseanne has a lot of tasks that need to be completed, daily, weekly, and then surrounding challenges. 

Last week, she and I met and I shared with her some of my top tips for productivity. The biggest thing I do- ahead of the next week- is block out segments of time for certain key activities and I plan as much of my week ahead of time, as I can. 

Guess what goes in first? 

My top priority for work.

Second: my workouts. 

Now that might not be how you schedule your week, but I’m confident that if you make it a habit of pre-scheduling your workouts (unless you are an early a.m. habitual attendee) you’ll make it a priority to get there. 

You can do it! 

Committed to your success, 

Megan K and the team

Last week I was on a quick trip to San Diego to be with other top Boot Camp owners.
Three to four times a year, I spend a few days with other owners so that we can support/educate each other as we work to become better business owners and better people. 

Business ownership can be a difficult road to navigate and I’m so grateful for the opportunity to spend time with this group of amazing human beings who share my passion for making a difference in our clients lives. We brainstorm ways to get our clients better results, be better leaders for our teams, and be more efficient/effective as small business owners. 

While I know that many of you reading this are not small business owners, so many of the lessons we uncover and explore are applicable to anyone wanting to be healthier, more productive and more successful. 

One of the biggest themes of the weekend, which is probably applicable for you too, was that of developing a healthy dose of discipline. As several of my teachers like to say “How you do anything is how you do everything” which means that if you’re disheveled in one area, you’re disheveled in all areas and if you steadily work towards mastery of one area of your life, you’ll ultimately be more masterful in all areas. If you really want to see growth in your life, you’ve got to “go pro” and work to develop the three Ds: Personal, Professional, and Relational Discipline.

Here are a few ideas of ways to develop each one:

Personal Discipline

  • Go to bed and get up at the same time every day
  • Get up 15-30 minutes earlier and devote your mornings to working on a goal that’s important to you (exercise, spending time with your family, meditating, praying)
  • No screen time within an hour of going to bed
  • Workout, eat healthy food, find ways to incorporate movement into your life

Professional Disciplin

  • Get your most important work done first thing when you start your day & start your day earlier if you need to in order to do so
  • Do not check email or social media until you’ve accomplished your most important tasks
  • Identify your 3 most important tasks for the next day before you leave the office or wrap up your day

Relational Discipline

  • Find people who believe in and support your goals, spend time and share your goals with them
  • Guard your goals and dreams from those who don’t support them
  • Text your friends/family and tell them how much they mean to you
  • Don’t be afraid to cut people out of your life if they are unsupportive or negative (*I’ve had to do this and continue to do so, when people talk down on my dreams and goals. I ended an engagement in part because of this. It was devastating but I couldn’t have someone so close in my life who was such a negative influence*)

Create edited relationships for people who aren’t supportive of your goals and dreams but that you can’t cut out completely (family, for example). Learn to navigate a relatively superficial relationship with these people. 

I know this is a big list, but try choosing one to work on in each area over the next month or two. The most successful people I know work on their discipline daily and take personal responsibility for all areas of their lives. 

If you need some help becoming more disciplined and successful when it comes to your health and fitness please don’t hesitate to reach out. Our passion as a team is to help YOU be successful with your health and fitness goals.

Committed to your success,
Megan K and Team

I hope that you are all doing well and working diligently to meet your goals. 

I want to talk to you about something important to me. I often hear that clients are intimidated to start with MPower Fitness because they feel that they just couldn’t keep up. They are scared because they “think” they are in bad shape and won’t be able to make it through a session, so they don’t think that the program is for them. Sometimes they even think they need to go and get in shape before coming to boot camp!

Look, taking that first step is always the hardest, we know this. We all had our first steps at one point and we all remember how scary it can be. But if you’re willing to do that much (take the first step I mean), then believe me you can do so much more. That’s what today’s story is all about. I’d like to tell you about Tamara H. Tamara has struggled with her weight her entire life and had reached a point where she couldn’t even pick up a bag of groceries. 

“I had no strength whatsoever and hated to go shopping,” Tamara claims. “I hated the way I felt about myself and hated the way clothes fit.”

She tried many different programs but none of them worked for her, at least long-term. 

“I couldn’t understand why I would try certain diets and they would work for a while and then I’d gain all of the weight back and then some,” Tamara confessed. “I was sick of the yoyo roller coaster ride.” She like so many people had gained and lost the same lbs over and over.

When Tamara attended her 25th class reunion and felt sad and frustrated with how she looked, especially in comparison to how she’d looked at her 20th she knew it was time for a change. 

“I had “let myself go and was really embarrassed how it had gotten that far,” she said. “Little did I know that I also had a medical condition that I found out about later but with the help of MPower Fitness I have come so far and overcome so much.”

At her heaviest, Tamara weighed 232 pounds. Her best friend Kristi had already been attending Mpower Fitness and Tamara was impressed with her results. That motivated her to start, too.

“She has been a blessing to be my work out buddy and motivator especially in the beginning when I didn’t think I could do it. I also have to say that all of the lovely people on the wall who I look at their photos when I work out are a huge inspiration as well,” mentions Tamara. (She is referring to our wall of success that features photos of our successful boot campers)

Tamara only works about five minutes from the gym, so she comes over on her lunch break. She tries to make it at least three times per week but is usually here more often than that. She also comes on Sundays, completes her workout, then does Zumba for a double dose! She loves our workouts, especially working out her arms that used to be weak. Now she’s strong!

“I have never felt more comfortable and welcomed than when I started here. I feel like I am a part of a growing family. I have met some wonderful people here and am sure I will meet many more. I was not a work out person at all but I can handle this. I love that it is 30 minutes and it is different every time and it is fun and it works!”

When asked what her biggest challenge was, it was the same one that I hear for many people.

“My biggest challenge was taking that first step to make a commitment to make a lifestyle change and decide that I had to be responsible for my actions; what I put in my mouth and what I did or didn’t do for exercise and to stick with it,” Tamara states.

Since she overcame that fear, she’s seen amazing results! She’s even begun to do something she never thought that she could.

“I have started to do things I never thought would have been possible before. I used to like my cocktails and those are no longer a priority for me. I ran a 5K last weekend and signed up for one every month the remainder of the summer. I never would have done that before.”

Wow! That’s amazing, and makes my heart so happy for her. She’s back to wearing pants, where before all she would wear was dresses to cover her body. I remember asking her because I thought she always looked so fancy and pretty because I had never seen her in pants and she told me she didn’t wear them because dresses covered up more and fit better. Now though, she can wear pants if she wants to!! 

She’s looking forward to getting stronger, losing more body fat and being able to run an entire 5k instead of walking/running/walking/running. She has a beautiful future ahead and I’m proud that I can be a part of that!

I wish you all the same success!

Megan K and Team

PS with Tamara’s story we hope that you’ll be inspired to commit to yourself and to take consistent action toward your health and fitness goals. You can do it. You really can do it- whatever it is. 🙂

Working in the fitness industry we meet a lot of people that have been exercising for

years at different facilities and yet they tell me they’re either not happy with their

results (if they get any at all) or they simply get bored and quit. I can’t tell you how

many times I’ve heard this. In fact, this is exactly what Michelle Tracy told me when

she became a member of the MPower family.

Michelle had been working out at another gym 2-3 times a week. She took spinning

classes and sometimes did a little weight lifting. She has other activities outside of

the gym because she likes to be busy. But she just didn’t seem to get enough from

the workouts she was doing, so like many others, she gave MPower Fitness a try.

It’s great to see and listen to the difference in her attitude since becoming a part of

the family.

“I am generally a happy person”, claims Michelle. “ But what has changed is that I

am more focused on a workout and short term goals. My physical appearance and

feelings have improved greatly. “

Michelle is an awesome person who has always been happy go lucky but now she has a

confidence level that has increased her happiness ten-fold. The workouts she gets

with this group and the friends she has made has made a big difference in her life.

Check out what she told me. I just love this.

“I am sure it is not feminine to do, but I ask a lot of my co-workers and family

members to feel my bicep because it has gotten so much stronger”, adds Michelle.

“Their reaction is typically, HOLY SMOKES!”

When I heard this I couldn’t help but smile real big. How can you not? This is great.

Not only has her bicep gotten stronger but so has her self-confidence. And some

people might view this as cockiness. It’s not. It’s a result of hard work, being proud

and wanting to share with those close to her. Plus, lets be honest seeing our muscles

developing is pretty darn cool!

“My overall experience with MPower Fitness has been one of a kind”, states Michelle. “When I

talk to family and friends, I say, I have found my niche for a fitness routine. It only

took 20 years, but I found it.”

Remember I mentioned earlier that Michelle worked out 2-3 times a week. This

is a result of not being motivated and interested in the program. It really isn’t an

issue with time because if you’re enjoying what you’re doing and seeing results it

becomes a part of your daily routine.

“Since joining MPower Fitness , I have really found something that I am so passionate about

that I can do it every day”, adds Michelle. “It’s motivation that gets me through the

day because I know I will be going to boot camp that night.”

“I have gone to so many gyms before. The last one I went to, I bought personal

training sessions. The trainers never remembered my name, they barely tuned

in for the half hour I was there, and they typically said poor things about the

establishment they represented. I am thankful for a place like MPower Fitness . They always

know your name, greet you and create a workout routine that is different and

challenging.”


MPower Fitness members tell me all the time how inspiring we are to them. But they don’t

realize how inspiring they are to us. Seeing people improve not only physically, but

mentally is true inspiration and motivation to us, and Michelle is a great example of

this.

If we’re being honest we’ve all hit walls before in terms of motivation. 
If we’re truly honest, we might even be in a motivation slump right now. 

Are you struggling with self motivation? 
Are you having a hard time getting yourself to your boot camp workouts? Are you straying from your nutritious food plan? 

If you are, I’ve got 4 Self-Motivating Strategies that you can utilize to lock onto your goals… 

A healthy dose of motivation coupled with determination and consistent action will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the extra food/dessert.
  • Motivation makes passing on foods that are unproductive a reflex.
  • Motivation makes a sweat drenched workout exciting. (At least some of the time 🙂
  • Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator. 

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way. 

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be leanerr‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it. 

Here are some possible motivators… 

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.
  • I want to exercise so that I feel better about myself and improve my confidence and self-esteem.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car. 

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction. 

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any fat loss goal it is important to 1) maintain a healthy nutrition strategy and 2) participate in a consistent and challenging exercise program. 

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging. 

Self-Motivating Mind Trick #4: Call For Backup. 

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to shed body fat and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives. 

The most effective way to ensure that you meet your goal is to enlist professional support. If you need help, reach out. We’re here for you. 

Committed to your success, 
Megan K and the 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!