Happy Friday! I’m thrilled to see so many more success stories coming out of our recent challenges, I decided you needed to hear Pete’s story!

Working out and exercise mean different things to different people. Everyone can lose weight and inches and feel better about themselves but each person has a different story as to why they started and what it did for them. When Pete told me his story I have to say it really made me think and I got a bit emotional…

Pete was one of those guys who really didn’t do much physical fitness. He did some push ups here and there, walked at work and treated projects around his house as his exercise. He tried weight watchers and lost about 15 lbs. but he didn’t get out of it what he wanted.

“While I lost some weight, I didn’t gain the physical rewards I was looking for like strength or endurance. Mentally, I was frustrated by the smallest of things. I had enough experience to know that this was the probably the result of not getting any exercise. Yet I didn’t have the motivation to get the exercise as part of a routine.”

Pete found us through Amazon and all this was changed for him. He told me that every session he attends the stress drains out of him leaving him with a fresh perspective on life. This is only thing though that gave him a different perspective on life and on exercise. And this is the part where I got tears.

I asked Pete what his inspiration was and this is what he told me.

“There are a few different facets to this. On one hand, I guess I’m selfish that I don’t want to be “That guy” who looks and acts 75 when they’re 50. On the other hand, my brother was diagnosed with ALS in 2012. Here is a guy who was a second degree black belt in Tae-Kwon-Do who can no longer walk, much less zip up his jacket. I can’t really describe the pain and sorrow of watching someone wither away. There isn’t a known cause or a known cure for this disease. It just happened. While I’m not a particularly religious person, whenever I see him I’m struck by how cruel the disease is, and how lucky the rest of us are. It would be easy for Ted to cave into a mush bucket and crawl into a bottle. But he faces each day with a positive, happy to be alive, look at how fortunate I am attitude. God I wished I had that emotional strength. But I don’t. So I cope by training/working-out and counting the blessings I do have.”

WOW!!! Life really is precious and we don’t know what tomorrow will bring. I have a feeling that Pete’s brother is a strong as he is because of the exercise and physical discipline he had prior to getting ALS. I get goose bumps thinking about this.

For Pete, he is in a better place because he took the chance to come in and do something about his own health. It’s not always easy taking that step, but as you can see it paid of for him. He is a better person because of it.

“Probably the best thing that has happened to me is that I now have much more patience for everything at home and work.

I jokingly say that this is my daily Romper Room time, but in some ways it really is. For me, it’s fun to meet new people who share a common interest. It makes my day when I can sprinkle in some comments or references (often self-deprecating) to get people to laugh and engage.”

I know I say this over and over again, but I feel amazing inside to be a part of stories like this. It truly is an amazing feeling.

~Megan K

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Happy Thursday!!

There are a lot of fitness myths out there -many of which actually MAKE YOU FATTER! (yikes)

And now that the holidays are right around the corner (along with the dreaded holiday weight gain) some people will fall for these myths and end up even HEAVIER than when they started!

But there is ONE in particular that I hear about time and time again that really just makes me crazy: It’s that CARDIO is great for fat loss. What?! Since WHEN?!

LIES I TELL YOU! (the effects are actually pretty devastating, and why we don’t use cardio in my new Fit For Fall Program, keep reading…)

It kills me when a new client comes in and tells me how they need “cardio” to lose weight.

“How much cardio do you do?” they ask.  They are always flabbergasted at my response:  “NONE.”

They are always SHOCKED to learn that steady state cardio is probably the WORST exercise to do for fat loss.

Well then, how is it my clients lose so much weight?  How is it my clients consistently lose 8+ pounds of  fat and 2-4 inches from their belly in their first month alone?

The amazing results I get all has to do with my specialized fat loss training system (that only takes 30 minutes) coupled with my custom nutrition plan.

It has ZERO to do with long hour(s) of cardio.

The research is there, it is conclusive that cardio is a miserable waste of time when it comes to fat loss.  The problem is that big gyms will continue to perpetuate this complete load of BS  because they have big bucks invested in endless rows of fancy high tech treadmills and ellipticals.

HERE IS A SECRET (that the big box gyms do not want you to know):
Machines do not burn fat – YOU DO!

Here are my TOP 4 reasons to avoid cardio for fat loss:

4) Cardio MAKES YOU OLD
A recent study published in the Journal Of Strength and Conditioning Research found that cardio creates a massive increase of oxidative damage and floods the body with destructive free radicals.  These free radicals have been proven to damage organs including your skin.  This free radical damage is especial noticeable in the facial tissues, causing skin to sag making you look considerably older. Wow.

3) Cardio MAKES YOU WEAK
Cardio has been shown to chew up muscle tissue. Just look your typical marathon runner.  Those guys look a stiff wind could break them in half.  Yup, long boring cardio induces muscle loss that leads directly to a slower metabolism and ultimately a weaker body. In fact, recently at a fitness convention study after study was presented that showed that marathon runners gain body fat during the training for their long runs!

2) Cardio DESTROYS YOUR JOINTS
Think about it, cardio is essentially THOUSANDS of identical reps – one after the other. Over and over. Again and again. This leads to a host of injuries including Patllofemoral Pain Syndrome (sever knee pain), Plantar Faciitis, Achillies Tendonitis and Spinal Compression just to name a few.  Sound like fun?  It’s not.

1) Cardio ACTUALLY MAKES YOU FAT
Cardio decreases your metabolism, and as you probably know your “metabolism” (or metabolic rate) is the measurement of how much energy your burn each day.  We want that number to be high, not low.  As your metabolism goes down so too does your body’s ability to burn fat.  A common response is then to do even more cardio, suppressing the metabolism even more leaving you even more soft and flabby.  This gives you the dreaded “skinny fat” look.

So if cardio is not the answer what is?  How about a proven fat loss plan?

Good news:  I have a created a specialized and targeted fat loss training system that doesn’t take hours to do and works SUPER FAST.  (like 2-5lbs of fat gone per week fast!)

When you follow my proven fat loss formula it only takes less than 30 minutes three times per week.  That’s right – less than 30 minutes and no crappy (and useless) cardio.

Here’s what you can expect.

Increase your metabolism burn for up to 48 hours
Activate a special fat-burning SUPER-Hormone for super-fast fat loss
Build muscle and burn fat at the same time
And will help you slide back into your bikini
Will allow you to NEVER have to do cardio again
Take less than 30 minutes to do (from warm-up to your last rep)
But that’s not all because you can’t “out-cardio” bad food choices. As a matter of fact flat stomachs are made in the kitchen.

So how are you supposed to do that?

How about a step-by-step guide and menu? Yup,  I’ve got you covered!

When you join my 24 Day Fit For Fall​ program not only do you get targeted fitness & fat loss training but you’ll get

  • ​CUSTOMIZED NUTRITION PLAN (no counting calories)
  • FULL GROCERY LISTS (know exact what to shop for)
  • DONE-FOR-YOU MENUS (make tasty & fast meals for the whole family)
  • A daily guide of what to eat and went to eat it. That’s right, a customized step-by-step nutrition plan designed to do one thing: get you results FAST.

And it’s amazing what you can accomplish if you don’t second-guess yourself and follow a proven formula for fitness and that loss success.

.. and you’ll be more than good-  You’ll be in the best shape of your life.

AND HERE’S THE BEST PART… THE PRICE!

I have come up with a way for you to get the entire 24 day program for a deposit of $20 and one payment of $77 in studio.

Yes, you get entire program:

  • ​Unlimited  Sessions per week w/ Personal Trainer
  • Custom “No Calorie Counting” Nutrition Plan
  • NO Cardio
  • Full Meal Plans
  • Full Grocery Lists
  • Unlimited Coaching (so you burn even more fat)
  • And Tons of Accountability, Motivation and Guidance

So even if you can only workout 3 per week (for only 30 minutes!)  you can say goodbye to that belly once and for all!

So just REPLY to this email or call now at 763-710-5065 and we will secure your spot.

Because of how effective this 24 day rapid fat loss program is you can expect that it will sell out fast – so call us NOW!

I’m looking forward to working with you! (and NOT doing any cardio!)

Megan K and the team

PS:  Call me now at 763-710-5065 with any questions.  If I do not answer it just means that we are signing up another client so call me back ASAP so you do not lose your spot. Or click here to save your spot: Fit For Fall​​

PPS: This program is NOT what you have used in the past…

No hours and hours spent in the gym
No crazy low calorie diets
No magic powders or pill
No useless cardio
No BS – just RESULTS

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**Side NOTE:

I know many of you like cardio. So, I’ll say this, if you were to do any kind of cardio short bursts at high speeds/intensities are most effective: like sprinting.  Also, I would always encourage boot campers to get out and walk. Walking is great for you.**

When a client has made great progress with us we ask them a variety of questions about their journey with the purpose of being able to share their stories and inspire you.

Sometimes clients send back their responses in such a well-written series of statements, almost like an essay, that I can’t help but share it just as is.

Denise D is one of those clients.

Her story, in her words, is simply too true and hilariously written for me to not share it as is.

I was a “militant non-exerciser” – that is to say that I downplayed and mentally ridiculed people who talked about going to the gym all the time.  They just seemed pretty sanctimonious. Not to say I never was in shape. I swam butterfly in high school, was on college, graduate school, and adult ski teams, swam water ballet in college (hardest sport I ever did), and have always golfed.  But flat out exercise??? No way. Maybe a smattering of failed attempts here and there. I collapsed running laps in middle school while on the basketball team, and swore I’d never run again on purpose – unless someone made me.  (I’m sure I was dehydrated – in the Caribbean, outside in the afternoon, running on an asphalt court – all before the emphasis on water…). Most exercise involved running. Wasn’t doing it. Still don’t want to. I think that may have affected my attitude toward exercise???

And I really bristled when people posted about their gym accomplishments on FB.  If you’re doing it for yourself, great. Stop cramming it down the rest of our throats. Defensive??? Perhaps…

So fast forward to me as a 55 year old. My doctor told me, every time I went in for an annual physical (or anything, really), that I needed to lose weight and exercise.  “Please get down to at least the top end of the normal BMI range, ok? Do you know what that is? You can start with just losing 10%. That is shown to make a health difference. Have you ever thought of Weight Watchers? A lot of my patients have good luck with that.” [Yep.  Been through the program. Four times – the first time when I was 16… And I did Slimgenics 11 years ago and lost 56 pounds in 6 ½ months, fully intending to start exercising once the weight came off. Then I went on the road 80% of the time for the following 10 years and got to where I was.].  So after not listening to the doctor of late, I have stopped going in for annual physicals. If you pay a professional then don’t take their advice, why go?

And I had been dodging the camera at all costs for at least 3 years.  If there was a group picture to be taken, I made sure I was in the back row with my head poking through.  If someone happened to get a picture of me and tagged me on FB, I religiously untagged myself. Hubby and family definitely got the message to take no pictures of me.  And my clothes sizes just kept creeping up. Suits are expensive, so no small thing. Then even the large sizes wouldn’t let the buttons close.

And then I realized that these were things that my mom had been doing for a long time before she died of a heart of attack at age 74.  That was 19 years older than I was. That’s not a very long runway from where I was sitting.

And sitting, I was. I had started my own business, home officing, in July before I started at FBBC in September.  Do you know how little you have to walk when you work at home in a job that has you on the computer or phone all day? Even the kitchen for coffee and bathroom for, well, you know… are very close.  Even my printer was now right at my knee. Not. Very. Many. Steps.

And those persistent FB pop-ups from FBBC! Finally, without any knowledge whatsoever about what I was getting into, I signed up for the Fall Fitness Challenge. No trial class. No one I knew who went there.  Just jumped into the deep end of the pool with a vision to lose 75 pounds eventually. FBBC was waaaaaay more expensive than anything else I knew about, so I figured I’d get started there then move to someplace else once I got into a groove, or on my way. And here I am 14 months later

1- How were you emotionally, physically and mentally before FBBC and what has changed?

Hmm…

Physically I was not strong. Didn’t really know how “not strong” I was until after I started at FBBC. And I had NO IDEA how poor my balance had become.  Could that have been part of the reason that I broke my hand the November before when I tripped? Perhaps. There is a high percentage of broken bones once one hits 50.  In part because of reduced bone density (not my issue). In part, I’d bet, because of poor balance. I hadn’t slept well (read more than 5 hours) in years. My skin had issues. And let’s just say it out loud – I was, um, fat. I can couch it in lots of terms: Obese according to the medical charts. Had moved up to the Women’s section at the stores (plus sizes – ugh. Just the entry sizes, but still!!!). And I wasn’t fit enough to feel confident enough to want to DO things anymore.  Time to take the dock in? Let’s schedule it when my 22-year-old son could help my husband. Thinking about a trip to the Boundary Waters? How about if hubby would go with his guy friends instead of me – I’m sure that would be more fun for him anyway. Put on the snow shoes and go tromp on the lake? That sounds REALLY cold! Skiing in January? Can’t we wait until it’s a little warmer? And when was the last time the canoe was even in the water??? Any excuse would do. Reading a book with a glass of wine in my hand ALWAYS sounded better. (Ok, that still sounds pretty nice, actually.)

Mentally I think was still in pretty good shape.  I do a lot of heady work, so that never got the opportunity to slide.  Though I’m sure that more years of not enough sleep would eventually trash that.

Emotionally, I was sick of hiding.  I was pulling into a shell just because of how I looked.  I was embarrassed. When I looked around a room, I almost always pegged myself as the heaviest.  This was perhaps an underlying reason that I left my really great job as a consultant with Gallup. I was in front of rooms of people – leading discussions, giving presentations, and giving speeches on most days.  It was starting to feel like I didn’t belong there because of how I looked. I thought about a statement that I read about sort criteria someone used when choosing to hire a consultant… physically fit appearance was high on the list.  It reflected discipline and establishing high goals for oneself. OK. That wasn’t me anymore.

Today I am strong.  I am physically strong (my kids gave hubby grief that I was the athletic one in the family now, even though he started going to the gym last January – and he spends 2 hours there whenever he goes!) and mentally stronger. Emotionally I’m still on my journey since I still have a long way to go to hit my goal.  I think what I posted on our FBBCMG group page is a pretty good indication of where I am:

A revelation on vacation: I started at FBBC 14 months ago to lose 75 pounds and to get smaller a different way. I’m down 40… Haven’t hit “goal” yet but have stumbled (or rather didn’t stumble) upon the benefits of being FIT. I’m stronger. I said “Yes, let’s do it” to a tough 4 mile bike ride followed by a difficult 1 mile hike in the dark over broken lava (each way) to see an AMAZING lava flow. I said yes to a 2-tank scuba dive when in the past it was one tank (on the second tank we got to swim with a 30′ whale shark!) I hiked up and down Diamond Head volcano and then said, “Sure. Let’s walk the 2 miles to the beach” instead of taking an Uber. (On our walk we found there was going to be a Phillip Phillips concert on that end of the beach in 4 hours…)

I have never given any credit (or thought, really) to the benefits of being FIT. Today I can proudly say that I get it.

And I will still SLOWLY lose those other @#$! 35 pounds. Thanks Megan, Abby, and all the rest of the Fitbody family.

 

2- What or who is your inspiration? Tell me about this.

What was my inspiration? Perhaps fear of dying young. Perhaps wanting to regain confidence. Perhaps watching my previously-competitive-Irish-dancing daughter start to behave physically like me and gain weight (OK, maybe it was the Freshman 20…). I was tired of hiding – that wasn’t me. And really? Since I only saw hubby who home offices in the same office I do every day, it was a way to get out and see other humans in person.  A little bit of a lot of things.

 

3- How do you balance your work life, family life and your day to day agendas with fitting time in for yourself at FBBC?

FBBC is a part of my day to get out of the house! If it’s a low energy day at my desk, I take off at “lunch” and hit the noon class. Since intermittent fasting has become my norm, I drink a protein shake at 11, so midday is open (no eating time needed…) I’m lucky as both of my kids are adults now (though my oldest, my son, still lives – and eats – at home), so I have more flexibility to be selfish and take time for myself.  It also helps A LOT that hubby goes to the gym also (though not as often as I do.) We talk about what moves our respective trainers are asking us to do. We complain about which muscle groups hurt. We pick vacation hotels that have gyms and actually go together and use them. And I love that FBBC has so many time options. (Though I wish there was an earlier Saturday one as many times it would be easier to fit in other plans if this was done sooner.) I’m pretty committed to showing up at least 4 times a week, and I try for 5. Seems to be working as I’ve been at it for 14 months!

And it’s only an hour door to door.  Not a bad investment in myself – and then it’s one fewer hour that I have to think about not drinking my wine in the cellar! (Ok, wine closet…)

 

4- What is your overall experience with FBBC?

It’s great that it is about a lifestyle change and being fit – a totally different mindset that I had entering. The transition is still a journey… My experience has definitely gotten better over time as I’ve gotten to know the coaches – some of them pretty well. Now I look forward to seeing who is there coaching, and usually chatting with her. It’s nice to go someplace where the leader in the room looks genuinely happy to see that I’m there – and knows my name. But honestly, it started off pretty rocky. My first coach assignment didn’t really connect, and thankfully Jackson sort of stepped in an picked me up.  Since I was just starting, that was important and probably a turning point. My first challenge did not deliver the results I was expecting either. I believe there were tears at weigh in… Coming to terms with the slow progress when one is over 50 has been tough to swallow. Working on that. I think the entire FBBC knows I’m working on that.

Every so often it strikes me that I’m usually the oldest person in the room. It doesn’t change how I do the work – so that’s good.  Just an odd realization… Kim’s success and passion is a great role model!

 

5- What is the biggest obstacle/challenge you have had to overcome at FBBC and how did you get through it?

I think the biggest obstacle is the incredibly slow progress on losing weight and really size.  I keep working on coming to terms with the benefits of being fit and strong, not just smaller. But I still want to be smaller!

Denise! Thank you for sharing your story with us.

I didn’t edit or cut anything because your words tell it all.

I think many of us can really relate to wanting to be a smaller size but a lot of that is really negative media influence.  We need to celebrate being fit, strong and healthy because that’s what it is really all about.

Megan K and Team

Happy Thursday,

This week I had the privilege of meeting with a chiropractor friend and a massage therapist.
We were discussing the clients we see and the types of fitness programs available these days…
There are a lot. Things come and they go. Some fads are great and some are really harmful. 

The three of us acknowledged that there are seasons of fitness (whether we want them to be or not)…
As we age, we need to consider the longevity of what we are doing.

What you and I were able to do in our teens and our twenties required less recovery time
and was substantially more aggressive than what we can get away with now: high impact, strain on tendons, ligaments and joints etc. 

But at what point do we (re)evaluate what we are doing and change course? 

We need to always be navigating and walking the line between honoring our bodies and
challenging them/ having fun/ pursuing new things. 

Here at MPower Fitness, we seem to be in an ongoing battle with the philosophy of “more is better”
“no pain no gain”,  “if I am not extremely sore it didn’t work”, “I need to have my a** kicked to see results”.
Thankfully these things are not the case. The science doesn’t support the above statements.
We don’t need to do more, have our butts kicked or be extremely sore to see results.
But sometimes we want that for different reasons. 

It isn’t up to me, or us, as coaches to tell you what you should want but we will coach you to consider
the science and the long term ramifications of “ass kickings” and other sports/ hobbies/ fitness programs
that trash your joints and put you at risk of repetitive use injuries.  

Why? Because we are wanting as much as possible to have our clients for a long time (if not life) and to consider the BIG picture: sustainable movement.  We need to be able to use our bodies for a long, healthy, happy life.
Not just short term asthetics. 

For example, I don’t practice Muy Thai (anymore) because I got tired of being beat up (literally) and the fed up with the strain I was putting on my body.
I do play tennis…I hope to/ plan to play for the rest of my life.
I wanted something competitive. I wanted an occasional adrenaline rush but I needed to consider the long term impact on my body and tennis was much more sustainable

Consider what sustainability means to you.
Consider modifying what you do/love to continue doing that thing you love for years to come.

Your body will lead the way.

– Megan K