Hello there!

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 cardiorespiratory 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 Boot Camp 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.

 

Hi!!

We are on day 11 of 2018, I hope your year is off to a fantastic start!

I’m curious though, if you’ve already had some less than perfect moments this year?  I know I have…

I was with coach Abby earlier this week talking about our coming New Year’s Revolution challenge and the next two (following it). We were discussing strategies we are testing and implementing for sustainable behavior change.  One of the things we talked about is “roadblocks” especially the first ones and overcoming the all/nothing mentality.

I think how we handle the first few obstacles that come our way- as we are in pursuit of a goal- determines whether or not we will be successful.

Think about it: if you set off to drop 10 lbs of body fat and then get a cold, you could either

a: quit (sadly this happens 🙁 )

b: take a few days/ week to get better and then start back up and be hard on yourself about this temporary sidetrack

c: take a few days/ week to get better and also give yourself grace in the process.

Which do you think serves you best? Which would you recommend for a friend?  c, right? Except we sometimes choose a or b for ourselves, even though we know c is what we need.

Very rarely is there a perfectly smooth journey on the road toward any goal- especially one that involves behavior change (like getting in shape and losing body fat).

We have habits to build.

We have shifts to make.

We need to plan.

We need to execute said plan.

It doesn’t always go smoothly.

Sometimes we need to adapt the plan.

BUT the important thing to remember is to stay the course toward your goal. When you are doing the best you can (even if it isn’t a “best” that you like) give yourself some grace.

Winston Churchill said “success consists of going from failure to failure without loss of enthusiasm”.  I’m not sure that it is possible to maintain enthusiasm after every stumble but I think the important thing is to keep going.

So after a few stumbles this week, I’m going to keep at it.  How about you?

We know you can do it.

We believe in you.

Megan K and the team

 

We do have a few spots left in the New Years Revolution, if you want to register. Check out the link below!

https://fitbodybootcampslp.clickfunnels.com/6w-unyr-tc-sp

Hello!

This week I wanted to write to you with some tips for events/parties in the new year.

Many of us still have holiday events around this time of year and it is a time when even the best
intentioned can find herself going astray.

Here are my suggestions:

1)Eat before the event. 

​If you aren’t directly involved in the planning of the food/ very confident that there will be healthy choices
available do NOT attend an event hungry.
Aim to eat some protein and veggies– even a small snack- before you attend. 

2) Go into the event hydrated. 

​Water up.
When you get there, if the host offers you an alcoholic beverage ask for a water along side of it.
Aim to maintain at least two waters-ideally three- for every drink.
Don’t drink alcohol? GOOD FOR YOU!!
Be mindful of the sugary alternatives and aim to stick to carbonated water or good ‘ole H2O.

3)Catch up on your sleep. 

​We are meant to be getting rest and downtime over the holidays but most of us
up the ant on everything and cram months of socializing into just a few weeks.
Listen to your bodies folks.
If you are up late, you will need to nap or sleep in.
While it is best to maintain a solid sleep/wake schedule around this time of the year
you’ll probably need to nap.

4)Schedule a little time alone. 

​Hey you introverts (and everyone really) the holidays bring a lot of people together
which is GREAT. BUT, for those of us who are introverts it is a Lot.
Even for those of us who are extroverts it is a lot.  We still need a little alone time.
Make sure to take it so that when you are around your people you’ll be your best self 🙂

5)Remember your vitamins. 
More people => more exposure to germs, flu and colds.
Water
Vitamin C
and your Multi Vitamin/ Multi Mineral are your friend right now.

6)Move your body

​Go for an ice skate
a walk
a sled
a cross country ski
a home workout
or come to Boot Camp.
Hopefully this holiday season some of your events can include physical activity.

Current clients, we would love to host your out of town guests. Please remember the shoe
rule and that we need your people to sign a waiver. Otherwise they are welcome as our guest.

Megan K and the team