I want to tell you a little secret. 

For some of you this won’t come as a surprise, but for others of you it will.

The other day I had a tough day. 

I was feeling sad, discouraged, frustrated, and kind of like throwing in the towel. 

You know, it was the kind of day where I was wondering, “what’s it all about?”

and “is this it?” and so on and so forth. 

What I needed was a pep talk. 

Funny thing is that it came from the least expected source. 

It was the end of the day and I was at my friend Rob’s place and he had been talking to me. I was staring off into space not really paying attention…(this is not like me at all) and finally he said “what is going on?” and I just started crying.

I told him about some of the struggles I have with owning this business:

  • stress management
  • people management
  • financial management
  • client expectation management
  • emotional state management
  • leading etc

and how when I grew up all I really wanted to do was make a difference in people’s lives. 

I saw myself doing International Relief work or detention center visits for the International Committee of the Red Cross. I had also planned to become an attorney and then a Supreme Court Judge. 

Needless to say what I’m doing now is a bit different from those things. Now I’m a fat loss expert and I help Mrs. Jones and Mr. Smith lose body fat. 

What we do here at MPower Fitness is very important and contributes value to the world- just in a different kind of way. And Rob- of all people- reminded me of that.

He also told me something I knew but again, wasn’t expecting to hear from him. 

He said “As humans we are naturally programmed to focus on the negative or the things that have gone wrong in our day, week, life etc. We have to work and choose to stay positive but we can make that choice.”

He said “You can feel sad at the time, but there is no need to dwell on stuff that happened ages ago that you can’t change. And you Megan, are tough so stop focusing on the past (mistakes/regrets/challenges) now and keep moving forward. You’re a leader and people look to you to show them how to get back up after falling”. 

Hmm. Needless to say I wasn’t expecting that! 

I don’t know what was more shocking, that I had let a bad day get to me like that or that I’d received a pretty outstanding pep talk from my car salesman friend :-p. Who knew?

Well, I’ve been talking to a few of you lately and it seems like with all of your schedule changes, vacations, trips to the cabin, weddings etc. some of you have gotten off track and a bit discouraged about your progress. So I wanted to share with you what Rob said to me. 

“It is ok to feel sad or discouraged just briefly but then pick yourself up and move forward. You’re tough. You’ve got this.”

We believe in you and we know that the only way someone ever fails to reach his/her goal is to stop trying and give up. Our goal is to inspire you not to give up.

Megan K and the team

“Success consists of going from failure to failure without loss of enthusiasm”

Winston Churchill

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

Today’s Pep Talk is going to be short and sweet. It was one of those mornings where I had 3 thoughts in my head but I picked this one.  

At the end of the last few orientations I used the analogy of driving a car. 

How much time do we spend looking in the rear view mirror (the past)?

How much time do we spend looking in the side mirrors (comparison)?

How much time do we spend looking at our feet (the present)?

Thank goodness cars are built with the biggest windows facing forward toward the ​future.  

In order to get where we want to go we need to

first – identify where we want to go.

Is it a firm destination or just a feeling we are after? 

Better is a great destination but it could definitely be made more specific. 

Just like leaner, fitter, happier etc (although we can talk about happy as a destination another time)

Second we must focus on the thing we want. 

Let go of the past. 

Let go of comparison. 

Leg go of how we aren’t there yet (the present).

Focus on where we are going. 

Third, right now, we must take action. 

Fit Family and Friends you can do it! 

Now is the time to reassess your goals. 

Ask for help if you need them and keep striving forward. 

Remember “most people overestimate what they can do in one year and underestimate what they can do in ten”.  (Tony Robbins)

I would go as far as to say that’s true even of 6 months to a 1.5 year span or 1 year to 3 years.  

You can do it! 

Set big goals and keep taking little, big, flying leaps etc. toward them. 

Committed to your success, 

Megan K and the team 

A lot of success comes from repetition. 

Repeatedly doing the things that are necessary to reach our goals. 

Following a process. 

Staying consistent. 

But a BIG part of our success comes from our beliefs about ourselves as well. 

What if you could choose to create different beliefs by practicing better thought patterns? 

You can.  Do you believe me? 

Let’s break it down. 

Many of you, as clients, have heard us talk about how we learn: from gross to fine.  Meaning we learn how to do a thing by first getting the broad strokes of a thing and then refining or finessing the movement or skill over time..  

You may be familiar with Maslow and the stages of learning. 

The two tie together.

Unconscious Incompetence: where we don’t even know what we don’t know.

Conscious Incompetence: when we realize there’s a lot we don’t know. 

Conscious Competence: when we start to know how to do things but have to think about it and be deliberate in order to execute. 

Unconscious Competence: when it flows, when we don’t even have to think about how to do the thing, we just do it. 

As we are learning we go through these stages, with all things. 

It is the same with thought patterns. 

We are not our thoughts. 

We can actually practice thinking new ones. 

​It can take some work and some practice- particularly if we have persistent thought patterns that are negative and have been our viewpoint for a long time. 

But isn’t it worth it?  To take the time and practice being kind to yourself?  To say nice things to yourself? ​

The next time you pass a mirror, why don’t you try saying something nice (in your head or aloud) to yourself. 

Instead of noticing whatever could be better or finding a flaw, point out the things that are great. 

The next time you have an oops in life, be kind to yourself rather than verbally assaulting yourself. 

Practice. 

Practice. 

Practice. 

Over time, gradually, slowly, the pattern will change and you’ll training yourself into a new habit. 

You can do it. 

We believe in you. 

Committed to your success, 

Megan K and the team

It is easy to stay on track with fitness when we are feeling great but it becomes a lot tougher if we get injured. The pain and the recovery time are setbacks that can completely derail us if we let them.

Before Boot Camp, Jon was kicking butt and attending his favorite classes at LifeTime for almost 20 years. Then he tore his meniscus and it all stopped.

Jon tried to resume his activities but the pain was too much, so for roughly 3 years he did nothing extra physically. In the summer, they tried to ride bikes but it wasn’t consistent and each winter he returned to inactivity.

Jon’s wife Julie found MPower Fitness and one of our shorter term programs and they decided to come in and work out together.  He says his motivation to get in and stay in great shape is his wife and family.

“We chose to do Boot Camp together. After recent major health events in our families, I don’t want these issues to affect us for our future or the longevity of our family. What we learn and the activities we do will definitely trickle down to the others in our family and it will help them be stronger and healthier too”.

Shortly after joining, Jon and Julie came to love their sessions and to make it a priority.  He says, “I have decided that time at Boot Camp is very important. So besides work during the day, it is just the next thing on the schedule to go to class for the day. If there needs to be a change, MPower Fitness has given the options of different times on different days for classes.  Then, for the weekend, I can be satisfied to go to our cabin and not be stressed. Working out has just become a part of my life. It is close to home. It is convenient. The coaches and staff are awesome to know. Love the smiles. Makes me smile. I like interacting with all our classmates. It’s fun getting to know them”

Since joining, Jon is down 25lbs.

He says, “My body functions better.  I have a better attitude towards everything, and SMILES. Smiles all around. I feel good after classes.  Doing physical activities don’t hurt as much. Julie and I are trying to go biking more on our off training days. I eat better. I’m more conscious of what choices to make. I am learning to eat healthier foods and smaller quantities all the time.  When there is an eating mishap, I am willing to adapt and change that habit without the internal struggle.”

Congratulations Jon on all of your progress!  

We are excited to see your success and are grateful to have you and Julie as a part of our #fitfamily- smiles and all.  🙂

We have all heard that exercise has an impact on mood AND that if we like what we are doing not only does the exercise go much better but also our mood improves too! Exercise is a critical part of our self care. Not only because it improves all of our physiological functions but also it is a big factor in better mental health.

Prior to joining Boot Camp, our client Cat, was definitely in a slump with regards to fitness. She says, “For years I had been a member at LifeTime—had joined a Bootcamp, but the prohibitive cost of their program, and the lack of community, forced me out the door. Because I didn’t have a regular routine, I was feeling low, depressed, tired, and frustrated with myself. I had recently moved to Plymouth, so I knew no one in the area. After stuffing my feelings with popcorn at the movie theater, I walked into MPower Fitness and met Rachael. My selective memory has me kicking ass the next morning at a session. Rachael has reminded me that it took awhile before I actually showed up…for REAL. I thank her for her patience and support. Fourteen months later, I write these words.”

Cat’s inspiration to take care of herself comes from her late father. She knows when she prioritizes herself and her health she can show up better in all areas of her life. “My dad died almost ten years ago. My mom spoke at his funeral, as did my three siblings and I. People wrote to us later that they left the service vowing to be better husbands, better fathers, better men. Before my dad died, he said to us, ‘In the end, NOTHING matters besides WHO you loved, and who loved YOU.’ The love we learned growing up—the love we continue to give each other—is what inspires me, guides me; it sits at the center of my gratitude and is what keeps me motivated to constantly strive to be my best version of daughter, sister, aunt and friend.”

From the outset of joining Boot Camp my goal was to lose 10lbs, feel empowered/ proud of myself so I could be a better Catherine to others. Looking back of the year, Cat did lose the 10lbs but she did more than that because she also dropped 5% body fat, added lean mass and lost 2.25 inches from her waist. She says, “My new goals center around keeping the weight off- creating a new normal- also learning how to prepare and cook great food. I want to continue to push myself in different races/runs/active events. I want to be a Coach at MPower Fitness, but need to figure out when I’m going to study for the test. Gulp.”

For Cat, her biggest challenge is the “balancing act called life” She says she has noticed that, “A new pattern in my life is that each day begins with me asking myself, ‘Which session are you going to go to today?’ I know that other commitments will have to jockey their way around this main commitment.”  

Throughout her life, Cat is constantly focusing on new behaviors vs falling into old behaviors. She is prioritizing avoiding happy hours, events that revolve around drinking, and her greatest nemesis: nicotine. “I am genetically ripe for cancer, heart disease, depression, alcoholism; therefore, I have a constant focus (often struggle) to keep helping my chances to avoid these diseases. How do I get through it? By continuing to move forward—by continuing to ask myself, Who do you want to be?”

This is HUGE! Congratulations Cat. When we make and keep the commitments to ourselves it is that much easier for everything else to fall into place…

Cat says that it is more than just a physical transformation that has occurred for her at Boot Camp.  Her overall experience is “a journey/transformation from unfocused to focused; from self-negation to self-affirmation; from feeling lost to feeling centered. The best thing that has happened to me since joining MPower Fitness is the community that I have built, which truly is the center of this organization. One of the mornings this week, I drove up for the 6:00 am session and saw four women walking together from their cars. I smiled and felt a tangible sense of happiness and strength. What’s most amazing about MY STORY is that it’s everyone’s story who is a Boot Camp member. We all had reasons we walked in the door. We all have reasons that we continue to walk in the door—some days with our fears and our sadnesses; other days with our smiles and our laughter. Megan and Team have created this safe haven for all of us to gather and support each other. I feel extremely blessed to be connected to such an amazing group of strong, beautiful women. The journey has just begun…”

Cat you’ve been client of the month. You’ve been a smiling and welcoming face to new Boot Camp members. You’ve inspired others on their journey and yet the journey has just begun…

In your time with us you’ve learned much about prioritizing yourself and your health and we are so proud of you and all you’ve accomplished.

Thank you for being an amazing, loving, welcoming and inspiring member of our Fit Family!

Anyone approaching that magical number soon? You know the one I’m talking about…the half a century mark. 

Half a century! Wow, that sounds crazy to some, but 50 is the new 30, right? It’s the new 30 if you’re doing the right things to maintain that lifestyle. 50 can be scary for some people but honestly it doesn’t have to be. You can be the best you can be. You just need to make that choice.

Meet one of our fun and energetic members, Louis V. He’s one of those guys that was approaching the magical number and knew it was time he change his sedentary lifestyle before things got worse.

You see Louis wasn’t always energetic and quite frankly his mood wasn’t where it should be as well. In fact, his words precisely were,

“Before MPower Fitness I wasn’t doing anything. I would go home from work and spend my time on the couch. I was a couch potato! Emotionally I was apathetic, had zero confidence and was very self-conscious because I was overweight and tired.”

Louis also suffered from Type II diabetes. As I said, 50 was coming and he needed to make a change. He joined boot camp and made that change and now he is such a different person.

“I have way more confidence and feel so much better about myself both psychologically and physically. I feel incredible like I did back in college! I’ve even rediscovered my passion for biking.”

This was the “couch potato” guy that either sat on the couch or attended too many happy hours (in his words). And now, he is rediscovering his old passions and feels like a strong, healthy young man again…all at the magical number of 50.

He is maintaining his diabetes and getting stronger and improving more each day.

I asked him how he feels now about boot camp and what his overall experience has been and this is what he had to say.

“The hardest part initially for me was getting the courage to walk through the doors on day 1 but I’m so glad that I did.

My overall experience has been fantastic. I immediately felt like I belonged, like I was welcomed and included and like this was my second home.

I love that I can get a workout done in about 30 minutes after work. I like training my upper body because it helps regain my strength. BUT, I have to admit I hate doing burpees. Sorry!”

I kind of laughed at the burpees part because not too many people love them when first starting, but it is interesting to see how people push through to get them done and then eventually like them. Louis will too J

In closing he said to me,

“The best thing since joining has been my results but more so the friendships and the nice problem of needing to buy new clothes!!”

I seriously have the best job in the world. I get to see and work with people like Louis every single day. I get to see his wardrobe change, his attitude change and him living life at 50…the new 30!!

Happy Monday!

This week I’m coming to you with a Motivation Monday post about sustainability.

Sometimes we can be drawn in by the flashiness of BIG goals and BIG change. 

It might seem really exciting. And without a doubt, we want what is on the other side of the big change, but then reality hits.

Big changes can be hard. 

If you have a big fitness goal or fat loss goal you may want the results that come with big changes but it can be a tough road if the sacrifices we are making aren’t really lining up with how we want to live our day to day lives. 

​For those of you who know Rachael, she is training for a fitness bikini competition.  She was saying recently how hard it is meal prepping weekly, eating all the correct food (SO MUCH FOOD), getting in all the workouts, wearing the death trap high heels etc. She wasn’t complaining. She was just acknowledging that it is tough and that she can’t wait to return to normalcy. 

Maybe you have felt similarly? 

Loving the results that come with food tracking, paleo, whole 30 or low carb but disliking the disruption to your lifestyle? 

My challenge for you as we head deeper into warmer weather is to ask yourself what could you do, tweak, change that isn’t necessarily massive.

What could you sustainably adjust to help you get better results? 

Fitness and fat loss are about the long haul. 

There is a time for a short-term push. But that time is NOT all the time. 

The remainder of the time needs to be focused on small, gradual and sustainable changes. 

Those changes really add up. 

– Megan K and Team

P.S. If you’re ready to make sustainable changes in your life to help you meet your health and fitness goals, we can help! Contact us to get started today.

Changes.png

Several years ago I met out dear client Barbara when I was teaching a workshop at another facility. She signed up to learn about a style of training where the main focus was on listening to your body.
Following the workshop she became a client with me at that facility. 

She had a variety of physical aches an pains that we needed to work around to keep her moving…
My goal was to get her moving in all the ways that she could that didn’t hurt. This included a few variations on the squat that to the untrained eye probably looked quite bizarre. In fact if you had seen her squatting you might have wondered why I let her do it “wrong”. Remember the key was she was doing the squat in a way that fit her body, at that time and was pain free. 

Fast forward about a year, and she had regained several ranges of motion and was able to squat “normally”. 

When I left the other facility, Barbara came and joined us here at Fit Body/ MPower Fitness.  

Boot Camp can have a stigma associated with the name:
it is tough
it is hard
it might make you throw up
a person could be too xyz for it…(insert your limiting adjective here: I’ve heard out of shape, in shape, young, old, achy etc)

But Barbara knew that our philosophy was different and that we were going to keep aiming to get her to do all the things she COULD do, 
letting go of the rest. 

Barbara has continued to train 3-4 times a week for the last 6 years here at our studio. 
She says “I get all the senior discounts and legally a senior long past. I have been working out at FBBC since the beginning and I don’t feel like a senior. I have strength, flexibility, balance and stamina. I am and have been committed to working out 3-4 times a week at FBBC because I love the 30 minute workouts and my body loves it too”.

🤗

If you are with us for the 8:30 or 9am session you’ll likely meet Barbara. If you had to guess, you’d never know that she is one of our longest Boot Camp members nor would you know she is a few years above 65. 

Doing what we can do is really all we can do. 
The best part about Barbara’s journey is that she has never given up. Nor did she ever let limiting beliefs dictate what she could do. 

Congratulations on all your success Barbara! 

I still tell her she looks more vibrant and energetic now than she did 7.5 years ago when we met.

A quick word of encouragement for the week ahead. 

Do you remember when play was heading outside to run around the block, ride bikes, jump rope, play tag or go to the play ground? 
Wasn’t it fun. 

Movement- as adults- can and ideally should be fun too. 
Sometimes we can talk ourselves out of exercise because it feels like a “have to”.
I’d like to encourage everyone to view moving your body as a “get to”.
Something that definitely shouldn’t be taken for granted. 

I’m excited for the week ahead and the ways I get to move my body. 
What about you? 

Committed to your success,
Megan K and Team

PS
Sometimes eating healthy on the go can be tricky.
Here are five of my favorite healthy snacks:

  1. Hard Boiled Egg and Sliced Veggies.
  2. Sliced Apple and Almond Butter.
  3. Natural, Low Sodium Jerky.
  4. Seasonal Berries with 1/4 cup of Almonds.
  5. A Bag of Homemade Kale Chips.