Just under 280 lbs. and two bridesmaid dresses soon to be bought. But this gal didn’t want to buy those dresses yet. She was tired of the way she was feeling and looking and decided it was time to get her butt in shape, LITERALLY!

Meet Kae.

KaeJourney-2.jpg

She is an amazing lady that found us on Facebook at a time when she needed to. Here’s a bit of her story before MPower Fitness.

I was in a 3xl t-shirt that was tight, I was embarrassed by how I looked, I was chronically tired and felt like I was failing at life. This was me in a nutshell beforebootcamp. 

I was eating my feelings and frustrations and they were all the wrong foods. Unless it was sugar, carbs or greasy, I wasn’t interested in it. By the end of 2015, I was weighing 279.6 pounds. Something had to change. The more weight I gained, the more unhappy I was, and the unhappier I became the more I ate perpetuating the awful cycle.”

This is such a vicious cycle that too many people face when it comes to comfort food or emotional eating. It is a very difficult cycle to stop. It takes work, time and dedication to make this lifestyle change. 

Kae’s job is demanding and stressful and requires a lot of hours, which can make exercise difficult for her. This also made the emotional eating cycle tough to change as well. But Kae was determined and she didn’t quit. She did and continues to do what is necessary to be successful and fit into those bridesmaid dresses.

I work rotating shifts and a lot of 12 hours shifts. After getting my butt handed to me in surgery all day I know myself and would find an excuse to not exercise. The 5:30 am class let’s me get my sweat on and start my day on the right foot. I feel great walking out of boot camp, like I have already accomplished something. The availability worked great with my work schedule and I haven’t looked back since.

The people I have met and continue to work out with give me an additional level of motivation sometimes with a little word of encouragement, and other times with a look of misery saying they are dying right there with me.” (meant positively) 

Kae’s biggest struggle is using food as her go to. She’s continuing to learn how to manage this and balance, work, social life, exercise and food but she admits it’s tough at times. This is why it’s so important to stick to your exercise and nutrition routine and if you slip don’t beat yourself up over it. Just shake it off and get back into the groove.

In Kae’s words, she explains,

My best advice for anyone starting out is change your eating habits. Exercise is great and very important, but you truly are what you eat!”

I still struggle with food. It’s my go to…bad day at work, eat it away, something good happened, let’s go eat and celebrate, bored, eat something to kill time. 

I’m not where I want to end up yet. I still have a ways to go, yet I’m further than I ever thought possible thanks to MPower Fitness.”

Kae will reach her end goal; I have no doubt. All of us here are so proud of her and look forward to continued success. Stay tuned, as I’m sure you will hear more about Kae.

Megan K and 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

Lynette was able to tell her own AMAZING transformation story in her own words, we are so excited to be sharing this with you today!

“When Amanda  asked me to do my poster and story, I  panicked. All I could think was “I’m not done, I’m not ready.”    But in all reality, I will never be done. I will always have to work on my health and fitness.

Before MPower Fitness I was unfit and unhealthy.   I have been overweight most of my life, morbidly obese according to the chart in the doctor’s office.   I hated the gym, exercise, and all sports. I didn’t walk very far. I couldn’t get down on the ground, and getting up was even worse.  I had terrible pain in my whole body. My blood pressure and cholesterol were high, and I had exercise induced asthma. My doctor kept increasing my meds each time I would see her but, things just kept getting worse. I would work for months and only lose a few pounds, then turn around and gain back twice as much in no time.

In October 2015 I had my worst doctor visit ever.  I was morbidly obese and she wanted to increase all my meds again. Knowing this wasn’t the answer to my problems , I asked my  naturalist and chiropractor for help. I bought a Fitbit and slowly started walking every day and watching what I was eating. I lost 20 pounds but my body wasn’t shrinking anywhere . It was getting harder to walk because of winter, working out by myself was boring, and it was getting harder to keep motivated.  I knew if I stopped I would gain it all back again.

In January 2016 I started getting the MPower Fitness ads on Facebook but,  I just ignored them because I hated any gym I had ever been to before and was not motivated to work out. I figured it wouldn’t last. If I started, I’d probably quit in a couple weeks, if I even made it a couple days.  But something kept nagging at me. My daughter was engaged and I was to be the mother-of-the bride some day. The thought of buying a dress or shoes for the wedding made me sick. Being the fattest mother-of-the-bride really bothered me.

I very hesitantly joined MPower Fitness.  In my mind I thought “no one knows me,  no one will know if I quit”. That thought didn’t last very long.  By the end of the first week, I had made a few friends, the coaches knew my name,  and I became very comfortable with the people around me at boot camp.

I  did not tell any of my friends or family I was joining MPower Fitness so, no one would know if I quit. It was  3 to 4 weeks before I started telling people about what I was doing for myself and how I loved boot camp, the coaches, and the friends  I was making.

The thing that was holding me back the most was the humiliation. I didn’t want people seeing how unfit I really was. I was embarrassed to go to a gym where everyone else would be able to  do everything and I couldn’t do anything. At MPower Fitness I realized that no one was judging me, they were just encouraging me daily to do what I could, to work on progress, not perfection.

I am so inspired by all the friends I’ve met and the wonderful coaches at MPower Fitness. They  helped me so much. They helped me on my first day figure out how to get down to the ground and up again. They never give up on me or let me give up on myself. They encourage me to push myself more each day. They motivate me to keep going and to try new things.

There were months when I worked really  hard and was discouraged by the scale. It’s a great feeling when someone approaches me  and says “I noticed your arms from across the gym!” or “I haven’t seen you for a while, you really look great!”, or “I remember when you couldn’t do that…!”  The best thing people say to me is “you have inspired me!” I never dreamed I would be the one inspiring others. I didn’t get here by myself, I have all the wonderful coaches and friends around me at boot camp to thank for being there with me every day. You all inspire me.

My original  goal was to lose  80 pounds at MPower Fitness.  I am currently down 70 pounds, 37 inches, 7.8% body fat, and about 8 dress  sizes. My blood pressure , cholesterol, and asthma are under control. I stopped taking all medications more than a year ago. I can lift the 176 pound kettle bell,  do 100 pushups, and hang from the pull up bar.

The best thing that happened to me at MPower Fitness is that I became a new person.  I now love working out at boot camp, going for long walks, mowing the lawn, and shoveling snow.  I am healthy and have lots more energy. I am excited to be a new grandma soon, knowing that I am going to be able to play with my grandson, not just sit on the side and watch.

Lynette Scherber 2018″

We are so impressed with your dedication and perseverance toward your health goals, Lynette! Thank you for being part of our Fit Fam.

Megan K and 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

A lot of times people think of MPower Fitness for fat loss and physique transformation, but our clients come to us for a wide range of goals.

Our client Jenny H came to us in great shape but she was wanting to add to her fitness program in order to balance it out and to improve her performance in her sport: marathon running.

Jenny was committed to a vigorous running program and in a good place mentally, emotionally and physically. But she wanted to lose a few lbs, focus on her nutrition and to do strength training. Enter MPower Fitness.

She says “the group classes are ideal for me as they kept me motivated to come and are easy to fit into my schedule.  The strength training at MPower Fitness helped me to improve my marathon times by reducing my Personal Record by 40 minutes”.  WOW! That’s a BIG Difference!  

Jenny lives close to boot camp and is frequently able to fit in her training session over her lunch hour.

She says, “Working out has always been essential for me to fit into my calendar so has never been hard to find the time.  The 30 minute classes over lunch are a great way to take a break mid day and get energized, and if I can’t make it then I simply stop on the way home to work… its only 30 minutes… there are no excuses to miss a 30 minute workout!”

She loves that she doesn’t need to figure out what to do for the session.  She walks in and the workout is planned for her.

She says her inspiration to get in even better shape and stay there has been her family health history and genetics. “Most of my family are obese with diabetes and other health issues related to their eating habits and that they do not work out, so these have always been important to me.I do not want to have the same health risks as majority of my family.  Genetically I also have very high cholesterol and know that eating right and working out are pertinent to keeping this under control.”

Jenny says that through various challenges at MPower Fitness she has made changes to her nutrition. She has worked on reducing her sugar and alcohol intake while also watching what she is eating.  “In 2018 my goal is not to do any diets and instead just make healthy choices when I’m hungry. I’ve never been a soda drinking or a sweets person, so eating healthy for me has been a lifestyle that I’ve continued since after college.  I sometime go a few days making bad choices, but the I get right back into healthy choices.”

We are thrilled to have a great client like Jenny H and happy to report that not only has she dramatically improved her marathon time but also she has dropped 13lbs and kept it off!  

Awesome work Jenny.  

Thanks for being a part of our Fit Family.

– Megan K and 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

Today we are sharing some kind words from our MPower for Life participant, Sherri L. We are SO proud of our 55+ session for overcoming their own fears and concerns of working out and showing consistent effort and incredible attitudes.

“I love this place. You know that time when you are on the sofa going through face book or messenger and see old friends who have either really let them selves go or the other end of that and really taken care of themselves. Either way you look and say wow they look great and really happy. Or Wow they really don’t look so good, hope they are ok.

Well that was where I was at, then I saw a promotion for this work our place with classes especially structured for anyone a little older (yes I am now in that group). So with a 4 week trial offer, I called and went in to visit with them, and decided what the heck it was only one month.

It has been almost two year since that first meeting. Am I a hot size 6 grandma? NO but I have so much more energy, balance and muscles I forgot were there, new friends. This is not only a workout location this is also where we share everything from our aches and pains to vacation story’s and new recipes.

The trainers are happy to work with you to insure you are getting the best workout for you, and they will explain why we are doing certain things and what is does for our body’s especially as we age.

I will never be that hot size 6 (except in my dreams) but I can move better, I feel better and I can get down and up from the floor with my grandchildren with no problem. We are a family that works hard and encourages each other to push on. I could never get this type of group encouragement at one of the big guys.

Love my MPower family. Sherri L.”

And we love you, Sherri! Thank you for being part of our Fit Fam!

– Megan K and 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