Happy Monday!

Today I wanted to write you a quick note about injuries and injury prevention. 

The reality of any exercise program is that we can get hurt, anytime. Even doing something basic. 

Some key ways to prevent injury include:

1- Listening to your body 

2- Taking rest days 

3- Progressively loading – gradual increases 

4- Cross Training (ie: not only training the same movements or sports)

5- Getting chiropractic care, massage therapy etc 

6- Adequately fueling 

7- Getting professional guidance with your training

Even doing all of the above we can still get hurt. 

A lot of times injuries actually occur because we have been tight for a long time and a slight tweak or pull/ strain happens. It can feel very painful but fortunately it is minor and heals quickly. 

Other times, injuries happen outside of the gym. 

Every now and then it can be a total fluke accident like a trip, even over ones own feet. 

Nobody is immune to injury.  

But it is frustrating, painful and can be hard on Morale. Especially when recovery is taking longer than we had hoped. 

Have patience with yourself. 

Listen to the advice of your medical professional and do your best not to rush your recovery. 

Your body wants to heal- if it gets hurt. It may just take a bit longer than you hoped. 

Hang in there! We are here for you.

Megan K and Team

Hello Fit Friends –

I have a dear friend in Calgary, AB who owns a couple of fitness studios. Inside them they don’t have scales.  In fact when they made the switch they had a scale breaking party…

I really like this idea. 

The scale can be so misleading and so frustrating on a fitness journey. Especially one that surrounds fat loss. 

At our MPower Fitness studios we teach our clients that the scale is only one part of the fat loss puzzle.  There are actually metrics that are more important like body composition (fat mass, lean mass) and how our clothes are fitting…

But all of this is even less important than the way in which we approach the journey. 

You see when we are caring for our bodies and moving them well because we LOVE ourselves we tend to automatically gravitate toward better choices. 

We choose to get in bed earlier for more sleep out of respect and care for our bodies.

We choose to eat our veggies and drink our water because we feel better and we are honoring the flesh and blood “machine” that takes such good care of us.  

We eat less treats and drink less alcohol because we are aware that too much sugar and alcohol is toxic for the body. 

Making the shift in mindset toward a journey of self love and self improvement can be tough…especially if we are feeling less than great about our current physical condition.  

Don’t get me wrong it isn’t easy to skip playfully to the gym when stuff hurts and our stomach is spilling over our pants…we want results and we want them yesterday. 

But it doesn’t work like that…when we focus on what isn’t going right and what isn’t happening yet it always seems to take longer…

So this week, I ask you to reframe your journey the best you can, to look at it in the most positive light. 

I’m moving my body because I love myself. 

I’m eating wisely because I feel better when I do. 

I’m choosing fruit over desserts because …

What else might you reframe? 

What else could you see more positively? 

We believe in you and we are here to help. 

Remember, we are all in this journey with you.

Committed to your success, 

Megan K and the team

This week I’m writing to you with a little trick I learned from our Director of Client Services Rachael Duval. She uses this to wean herself from bad habits, and it has worked for other clients and me too. 🙂 

A little back story though, when Rachael first came to us, she was going through a really really rough time. Her husband had just passed away and she was trying to figure out how to navigate life as a new widow and single mom. 

She told me that her pattern was to drink far too much wine and eat to help ease the pain. (This is not confidential information, so please understand I’m not spilling the beans on a secret)

After she began Boot Camp and things gradually began to shift for her. She started feeling better, she was building more confidence, she saw increases in her energy and she wanted to change her lifestyle. 

About a year in, is when she decided she wanted to start to change her eating and drinking habits. 

She told me recently that what helped her cut WAY back on her wine consumption was to buy bad wine. 

I laughed but I was intrigued. Bad wine? Yuck, right?

She said that when she had bad wine in the house she would poor a smaller glass, have a few sips and then be done with it.

With good wine she wanted more… 

She wonders, as I have often wondered about habits, if it wasn’t the act of pouring something “special” into a glass and taking the time to slow down and enjoy it that was the thing she longed for rather than the wine itself. 

Now wine is a tricky subject because I realize that there are some of us out there who are facing serious addictions to alcohol. I’m not saying that this will work for you, if you have an addiction. In that situation you may need help from a professional, but if you’re looking to swap out an unproductive behavior (that isn’t necessarily an addiction) this could work. It has for other clients and for me. 

Many of you don’t know that I used to smoke. 

When I decided to be done with that solo evening cigarette, I HAD TO REPLACE it with something else.  

What I loved about that time was that I was alone, unwinding and at peace, but I didn’t want to fill my lungs with poison anymore while I was doing it…

I chose t.v. for a while.  Zoned out, uninterrupted etc. And now I prefer a few minutes of reading and meditation.  

But the trick was that I needed to replace the behavior. 

The ritual was important. The routine was necessary.

We all have things that we are doing that interfere with our progress…

  • ​Staying up too late
  • Watching just one more episode
  • Flipping through social media right before bed, or in bed
  • Hitting the snooze button and skipping the a.m. workout
  • Seeking out a sweet right before bed…

You get to decide if it is important to you to change that behavior. If it is impeding your progress, it is probably time to find a replacement for the habit. 

Test it out. 

See if it helps. 

I hope it does. 

We are here for you, 

Megan K and the team

Many of our readers have fat loss and physique transformation goals. Striving for a leaner physique not only can be beneficial in many ways including less stress on the entire cardio-respiratory system and the skeletal system.  Less weight on your frame is less strain on your joints and bones.

When things are going well, it can feel like smooth sailing but when they aren’t it can be frustrating and discouraging.  

Which is why, it is important to identify when you are experiencing what are called “non-scale victories” or successes that don’t relate to the numbers.  

At our MPower Fitness locations we test body fat, weight and take measurements. We also take photos as another metric for measuring our success.  This is especially helpful for seeing changes in ‘muscle tone’ and in the decreases in fat over all. For example, we may have lost fat around our mid-section but not see a difference on the tape measure because of the time of day we are getting our waist measured (or time of the month for women).  Who doesn’t experience an increase in the waist measurement after eating? We all do. We have stuff in our tummies, so of course that will appear bigger. But we aren’t actually up in body fat. So depending on when you get measurements done, this could be misleading…you might be worried that your waist is actually up when it really is down in body fat.

But all the physique changes aside let’s talk about some other non-scale victories that we can look for and celebrate on our health and fitness journeys:

1- Improved Energy/ Stamina

2- Improved Mood

3- Better Sleep

4- Increased Sex Drive 

5- Clothes fitting better

6- Clearer/ healthier skin

7- Less joint pain

8- Less stress

9- Less gas/ constipation 

10- and so many more

The fitness journey is a lifelong one and there is much to celebrate along the way- especially when you look for it. 

Keep at it and remember you can do it. 

Committed to your success, 

Megan K and the team

Happy Monday, Friends!

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

Whether you’re a client or not I figured that it couldn’t hurt to talk about why exercise is so awesome.

The number one reason that most people are out-of-shape is that they don’t exercise enough. 

I’ve often wished that I could give each and every person a personalized pep talk to get them up off the couch and into the gym, day after day. So here’s my pep talk in bullet form – 21 rewards that everyone will gain from regular exercise. 

Feel free to print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel yourself getting jazzed up about exercise.

You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

You’ll be less stressed: You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise. Seriously. Crazy right? Move more and have more energy. It is awesome.

You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets. Also, notice you’ll even be standing taller 🙂

You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited. One of our clients affectionately refers to his time at FBBC as his “romper room time”. We feel the same way. Movement is fun.

You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

What are you waiting for? Lace up your shoes and get moving!

If you’re already regularly exercising then KUDOS to you. You’re going to live a longer, healthier, happier life. 

If not, then no worries, we’ve got your back. 

Just give me a call or an email and let’s get you started.

Committed to your success, 

Megan K and the team

Happy Monday-

I hope this message finds you well! 

I get asked frequently if it is beneficial to work out twice in one day or if more exercise can deliver faster results. 

This is a tricky topic for many people because we are a society that has been conditioned toward thinking that more of a good thing must be better. 

The reality is that just about anything can be bad for us if we have too much of it. 

  • Too much intensity in exercise (without adequate recovery) is associated with injury or overtraining side effects like body fat storage, elevated resting heart rate, trouble sleeping and even stress fractures.
  • Too much water intake can be associated with frequent urination and at worst hyponatremia.
  • Too much broccoli can be associated with gas
  • and we all know what happens with too much dessert :p

So the short answer is that for most people, most of the time two workouts in one day is NOT the answer. 

Examples:

Boot Camp and some gentle Yoga- maybe

Boot Campo and a walk- Yes, quite likely ok. 

Boot Camp and a jog- MAYBE but better on different days. 

Boot Camp and xyz sport- Definitely better on different days. 

Boot Camp and Spin class- NO. Not on the same day. 

Boot Camp and Martial Arts- Not on the same day unless you know your Martial Arts master and it will be a gentle day. 

^^ You get the idea. 

In general, you need to listen to your body and rest, relaxation and recovery are critical. 

I recorded a podcast for you on this very topic:

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

To expedite fat loss spend more time preparing nutritious foods, grocery shopping, actively relaxing your mind (meditation, prayer, journal, bubble baths etc.) AND GET MORE SLEEP. 

Committed to your success, 

Megan K and the team

Happy Monday Fit Friends-

I hope you are keeping warm and well. 

This week’s pep talk is all about the words we use when we talk about our goals, the things we want in our lives and how we are going forward to accomplish these things. 

The words we use matter because of the meanings we associate with them.

Because of this, we need to be precise, empowering, positive and clear about what we want, how we are moving toward it and how we speak about it. 

This is why at MPower Fitness I have clients write their goals in the present.

The goals are things that are happening right now. 

For example: 

Every day my balance is getting better. 

Every day I honor my body by moving it well and fueling it appropriately. 

I am comfortably wearing my size xyz pants and I am full of energy and vibrancy! I love my life. 🙂

^^ You get the idea…

Check out the video I shot for you all about the words we use.

Chew it over and let me know what you think.

Will you commit to keeping an eye out for ways that you may disempower yourself with your words? 

If you catch me doing it, call me on it please! If you’d like I’ll call you on it too… (Gently of course)

We are committed to your success, 

Megan K and the team

Happy Monday Fit Friends-

This week’s pep talk is about self care. 

Here at MPower Fitness we consider exercise to be as important as brushing your teeth.

You need to do it consistently and regularly and ideally some form of exercise every day (walking definitely counts). 

But we also think that other forms of self care are very important. 

What this looks like for you may be very different from what it looks like for me. The important thing is that you do something kind for yourself regularly. 

Some people take baths, go to get a massage or a pedicure, spend time in the garden, go for a walk, read, meditate, spend time conversing with friends…etc 

Self care really means the things you can do to improve your emotional state (or mood) and how you can care for yourself and your well being. 

Do you have a few things that you can easily do to take care even better care of yourself? 

What do you do currently?

My experience in this profession has been that those who have time in their lives for good self care also make progress faster in all areas of their lives- not just in fitness. Because when we are in a better emotional state we can take better actions.

So this week, I hope you will consider doing an extra nice thing or two for yourself. 

You are worth it. 

Committed to your success, 

Megan K and the team

Happy Monday Fit Friends-

If you’ve been reading the newsletter for a while, you’ve listened to my podcast or we’ve met in person, you’ve likely heard me say that Fitness is a Journey and that as much as possible we want to find joy in the journey. 

Your goals will evolve.

Your needs will change.

Your priorities will shift 

and with it so will your fitness journey. 

That being said, I’m a huge believer in setting longer term goals, especially goals that are about more than just appearance. 

This week a client completed her first half marathon. A few weeks ago many clients completed their first ever mud runs. 

I competed in my first National Tennis Championships (for my very beginner level :p)…

We have clients who frequently begin to exercise and then over the course of time actually start to see and believe that they too can accomplish whatever they set out to do. 

Friends of mine in California recently completed their IronMan event! A few years ago they did their first triathlon. 

You get the idea…

At MPower Fitness we don’t just help clients looking to lose body fat, although that is what we mostly do, we also help those along different stages of their journeys.

Wherever you are though, I challenge you to set some BIG goals. Set some goals that are 6 months, one year or even further out for you. 

Why not? 

What’s life all about if it isn’t to get after it! 

We believe in you. 

Megan K and the team