As you know, all of us at MPower Fitness have become more like a family than a fitness boot camp. Every once in a while, there are people who transform their lives and love being hereso much, that they decide to join our professional staff. Every story is different, but today, I’d like to share Rachel’s story with you.

Rachel came to FBBC during the darkest time in her life. She hadjust lost her husband after a lengthy, devastating illness, and was suddenly raising her two young children all on her own. She was devoting all of her time to taking care of everyone else and that process had taken its toll. 

She says, “Emotionally I was a train wreck. Physically, I was heavier than when I delivered either of my children. I was fat and tired. Mentally, I was drained.”

If that wasn’t enough, their family home tragically burned to the ground less than one year after her husband passed! Most people would have given up, but her two kids inspired her to not only keep going, but to push herself to make the changes she needed to in her life

Rachel says, “They have endured so much in their lifetimes. I’m all they’ve got. They need me. We need each other.”

Having to endure so much made Rachael realize that to be the best parent possible, she had to make herself a priority for the first time in her adult life. She didn’t have control of so many things at this difficult time, but she took control over what she could… herself!

She says, “Since MPower Fitness every bit of my life has changed. I eat clean. I am 100% into health and nutrition. I have a complete and total passion for fitness and helping others achieve the things that I know they can. I have been there myself and what it took was having someone else believe in me and show me some support along the way.”

Even though Rachael came here with the initial goal of weight loss, resulting in “35-40 lbs. of weight, and countless inches lost” (which she has maintained for more than 2 years), she decided to take it one step further and help others in their quest for health and fitness. That’s right, Rachel became the Director of Client Services here at MPower Fitness!

She says, “My overall experience with FBBC has truly been LIFE CHANGING! My life has done a complete 180 and I want everyone who walks in the doors to feel the same way and have the same amazing experience.”
Rachael likes to joke with me that she got a job here because I knew I needed to give her something to do since she clearly wasn’t even going to stop being a client :-p 

All of us a MPower Fitness get to be a part of changing so many people’s lives and I swear every story I hear makes me smile and often times brings tears to my eyes. In fact, if you cry telling me your story I’ll probably cry with you. And when Rachael made this final comment to me, well I smiled and I cried (I’m a big sap like that)

She said, “Boot camp gave me back to me and to my children.”

I am so proud to have had Rachael as a client and now as a feisty and determined part of our team. Simply put….Wow!!

Megan K and the team

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

Why High Intensity Workouts are More Effective

If you’ve ever spent hours trudging along on a treadmill and still haven’t lost weight…

If you’ve been running, walking, counting calories or points and your belly fat still won’t budge…

If you’ve hit a weight loss plateau and nothing seems to be working…

HIIT just might be for you!

What is HIIT?

High Intensity Interval Training (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.  

For example, you might start your HIIT workout doing jumping jacks, pushing yourself hard for 30 seconds, then resting for 10. You follow that up with 30 seconds of high-knees running in place, followed again by a 10 second rest. You’ll repeat this pattern with a variety of exercises for five to ten sets. The most effective HIIT workouts typically lasts just 30 minutes or less.  

Why is HIIT More Effective?

The National Institute of Health released the results of a study comparing the number of calories burned during a 30-minute HIIT workout versus weight training, running, and biking. Researchers found that HIIT burned 25-30 percent more calories than the other forms of activity. That’s because HIIT uses your body’s energy reserves, keeping your metabolism ramped up after your workout, and continuing to burn calories for up to 32 hours afterward.

Greater calorie burn in less time? Sign me up!

But wait…there are even more benefits to HIIT! Studies show that HIIT:

  • Burns more fat. Increased metabolism means greater calorie burn over a longer period. One study revealed that people performing HIIT three times a week for just 20 minutes, lost 4.4 pounds in just 12 weeks. And that was without any changes to their diet.  
  • Is more efficient. HIIT enables you to lose more weight in less time than running, biking or weight training. At just 30 minutes a session three times a week, that makes it more efficient than other forms of exercise.
  • Will help you build endurance. Because HIIT improves your muscle’s ability to use oxygen, (including your heart) you build endurance which makes it a beneficial activity if you’re training for something like a marathon.
  • Is good for your overall health. HIIT will enhance your cardiovascular health, improve cholesterol levels, even help fight type 2 diabetes by adjusting your insulin sensitivity.
  • Is good for any fitness level. You don’t have to be an Ironman to perform HIIT. Even if you haven’t exercised in years, you can start HIIT and work to your best ability to achieve the results you desire.

Is HIIT for You?The only way to know if HIIT is for you is to try it. To find out more about HIIT at MPower Fitness, try the MPower 28-Day Challenge. You’ll get fun, fast, high-intensity workouts at flexible day and evening times, plus nutritional information, and professional coaching support at half the regular rate! Find out why High Intensity Workouts might be just right for you!

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

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.

Megan K here with your Monday Motivation Pep Talk.

Sometimes it is helpful to know why something is beneficial so that we can continue to remind ourselves to get after it! 

Today I wanted to debunk some common strength training related myths. 
There is some bogus info circulating about strength training and if we buy into it we might not want to lift weights. 

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. 

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. 

Myth #2 Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains. 

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing (at rest). Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine…even at rest. 

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which may not be the look you’re going for. 

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of result without a very focused and dedicated effort. 

Myth #4 Strength Training Is For Young People Only

Totally false! Active older across the globe have been proving this one wrong AND even better we can continue to improve our strength, endurance, bone density, lean mass and overall health up until we die. 

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine- whether you are 35 or 85. 

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning. 

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or lean mass (giving the appearance of being toned)

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range that is challenging but not extremely difficult. 

Including strength training as a part of your fitness routine is essential for achieving a stronger, healthier and leaner body. 

Lets make it another great week! 
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. 🙂

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.