I was thinking about you this week and thinking about the mistake some of us coaches make when it comes to coaching. You see a lot of us coaches are a wee bit unusual in that we actually like to exercise. :p

Some of us even like to eat clean and pass on dessert. 

I know. It is a bit nuts. 

And sometimes we forget that many of the clients we meet (especially when they first come in) really DISLIKE exercise. 

But there is a point/ purpose to exercise and most everyone can agree that at a minimum exercise is a means to an end. 

What is that end for you though? 

  • ​Better health
  • ​Moving better
  • Free of pain
  • Free of disease
  • Size 6 skinny jeans
  • Longevity
  • Quality of life
  • More energy

I don’t know.  You get to decide. 

The key is that no matter what you want from your health and fitness journey,  stay at it. 

Be consistent with the following:

  • ​Resistance Training
  • Some form of cardio (for fun, not because it is the fastest path to fat loss)
  • Some mobility training
  • And keeping an eye on body composition

We are best known, at MPower Fitness, for our challenges and our transformations because what we specialize in is fat loss and muscle gain (or physique transformation).

But there is a heck of a lot more to life than feeling sexy in a bikini or wearing a certain size pants/ dress.  

So if the shiny or the sparkle of a physique goal wears off for you, remember we are here to help with the rest of it AND how to figure out enjoying life and keeping the other stuff in check. As a client said to us recently “the sky is the limit” for health and fitness goals.  She’s correct. (Thank you Lindsay W)

You can take your fitness and health as far as you want to go…

you can even become one of us who likes to exercise, if you aren’t already 😉

Committed to your success, 

Megan K and the team

I know you are all busy so I’ll get right to it. One of the biggest obstacles to overcome on your road to fitness is dedicating yourself to the task. It’s easy to say that you want to lose weight and become fit, but doing it is a whole different matter! Fitness is a difficult commitment, as one of my star campers, Brook, will attest.

Like many people, Brook had let her fitness routine slide and had gained weight as a result. It was taking a real toll on her. “Emotionally I was super stressed out about work, and my appearance. I wasn’t happy about how I looked or how I felt.”

Brook first started MPower Fitness because of a friend.

“The reason I signed up was that I saw my friend Lauri coming to this gym. I saw her transformation and knew that if it worked for someone that I see every day, it can work for me too!” 

It’s easy to see the slim people in ads without being able to relate to them, but when you see a program work for real people, it’s really motivating. 

The best thing about Brook’s resolve is that she was right; it DID work for her! 

“During the first challenge I lost 15 pounds and 17 inches! It was amazing. The biggest goal I had when I started here was to just lose weight. I still want to lose a few more pounds, but I am more interested in lifting heavier and toning now.” 

Wow, what a great job!

Just like many people, her biggest obstacle was, and still is, making fitness a regular part of her life. “I usually come early in the mornings. I like to get it out of the way and be done for the day. I try and not make it an option of ‘if’ I am going to work out that day. If I give myself the option, I will usually lame out.”

Along with the obvious physical rewards, Brook is seeing improvements in other areas of her life, too. 

“Since I have come to MPower, I feel more emotionally and physically strong. I feel centered after I leave a workout!”

Emotional fitness is strongly linked to physical fitness. Exercising isn’t just about looking good; it’s also about feeling good and getting the “happy chemicals” in your brain flowing. Feeling good about how you look doesn’t hurt either, as Brook will happily attest.

Our goal here at MPower Fitness is to create an environment that people want to be a part of. We want everybody to feel welcome and encouraged and Brook says that those factors have really helped her to succeed. According to her, her experience with boot camp has been “so positive, with great trainers, a great facility and a great atmosphere!”

I believe that if a person likes the gym and feels at home, they are more apt to succeed; that’s the basis behind what we do here and it appears to be working! 

I hope all of you have a wonderful, productive day!

What a glorious weekend we have had!

Sunshine is good for the spirits 🙂

This week I’d love for you to consider ​how you are fueling your body and the time you take to do it.  

​A lot of our clients are under fueling. 

Our InBody system give us a very accurate baseline amount of food a person needs to intake and for some of our clients increasing their food intake is leading to faster results!

We frequently hear from clients, I can do the exercise piece but where I struggle is the food. 

Would we all agree? 

  • ​We need food to survive and thrive. 
  • The better quality food we eat, the better we feel. 
  • What we eat matters- we all have different nutrient needs and digestive system particularities.  
  • We digest better when we eat slowly, chew thoroughly and avoid consuming food in an unfocused way (while driving, facebooking, watching t.v. or working)
  • We feel better about the foods we are eating when we take time to enjoy them. ​

We must eat. Thankfully we are in a part of the world we get to eat- easily. 

AND if you don’t eat enough your results will slow down. Just like if you exercise too much and don’t have adequate recovery you’ll start gaining body fat or be more susceptible to injury. 

The what to eat can be tricky though…

Should I do South beach

try low carb

try high fat

try full out ketos

try paleo

do the whole 30

And it goes on and on…

The answer is, you could. 

Maybe you’ll feel great trying a or b. 

Maybe not though…​

Track it and see how you feel.

You need to be wiling to experiment to figure out how you feel 

and then you need to be willing to ADAPT and change

Low carb might work great for a while. 

But then you get close to your goals and have added in other activities and now you need to eat more carbs or you are out of gas and feel like dog doo.

You might eat high fat and feel great but look longingly at the berries as they come into season and wonder why you are sacrificing fruit.

You get to answer these things for yourself and we are here to help 🙂

But the most important thing is to experiment. 

Be flexible and adapt. 

What your body needs is constantly changing. 

Listen to it. 

And remember that we only get one body (some parts can be swapped out now with modern medicine) but if you are good to it and respectful of it, it will last longer. 

I hope you’ll consider taking more time to fuel yourself well and get your family and friends in on it 🙂

Megan K and the team

Hey Boot Campers! I hope everyone is doing well and experiencing the success they deserve. I’m always excited to share stories with all of you because I know you understand how a commitment to better health can change your life. I also like to recognize (give a shout out) to campers who see the results of this commitment with excellent results. I am always so thrilled when I see that success continuing over time. 

Such is the case with Dori G. She started training with us over a year ago, and was a little skeptical at first because our program was completely foreign to her. She was one of those who focused on cardio only and didn’t use any weights. At first she even wondered if our workouts were too easy, but her sore body soon told her otherwise. She says she became addicted to our workouts because they are fun!

“I love how they keep the workouts fresh and fun”.

Within that first month, Dori dropped a full size and said that her butt and thighs were firmer than ever. At first, the scale wasn’t too encouraging, and she even cheated on her nutrition plan out of frustration. So she put that scale away and focused on her plan, and by the third and fourth month the numbers on the scale were changing and she was smiling. 

“This experience has been completely different from the past,” claims Dori.

She has gone from a size 14 to a size 8 in those four months… dropping 25 lbs. and keeping it off ever since. Discovering our fun and convenient workouts has made all the difference. Dori loves that she can come in when it’s convenient for her and be in and out in no time. 

“People are commenting on how “fit” and “healthy” I look and that is a huge bonus,” 

Dori commented. 

This means the most to her because as a mom, she wants to be a great example to her kids, and as a nurse, she can show her patients that getting fit can be done… even with a nurse’s schedule. 

She says, “I love to come to MPower Fitness because I don’t have to think about it… I know that I am going to get a good workout that is not going to burden my day, but rather make it better. I am looking to feel strong, to be active, and stay healthy.” 

Being able to fit our workouts in to a tough schedule, and be there before her husband leaves for work and before her kids wake up, has made getting fit a possibility. It positively impacts her day to day in huge ways. 

Dori says, “I want to work out so that my head stays clear and I start my day doing something positive, and knowing that wherever the rest of the day may take me, at least I got my workout in already!”

Her kids also help motivate her success and they don’t even realize it.

She says, “It is not so much about weight as it is about showing my kids that I take care of myself so that I can take care of them.”

We keep saying how this program changes your body, but it also changes your attitude. MPower Fitness has had that effect on Dori’s life.

“My body has definitely changed since I started training at MPower Fitness, but maybe most importantly, my mind has shifted. I enjoy the workouts and I look forward to coming because it starts my day on a positive note with great people! Thanks Megan and team!”

We couldn’t agree more! Thanks, Dori for sharing your update and we couldn’t be more thrilled for your success.

For those of you who are new to the blog, every Sunday I do a Sunday Pep Talk. My suggestion is that no matter how busy you are (and how many emails you get) aim to read the Sunday Pep Talk every week. 

I write it in real time (usually the day of) touching on things that are relevant to the journey of our clients right now

Lately I’ve been connecting with a lot of you about “doing what you can”, “aiming to do 1% better in times when things aren’t going well”.  We have touched on “finding joy in the journey” and “making the process as fun as possible”. 

These are important reminders and I’ll keep circling back to them as needed.

But today I want to talk about the cruddy stuff. 

  • ​Frustration
  • Despair
  • Fear
  • Longing 
  • Shame
  • Self-Doubt

These are the tough emotions that can come with seeing a goal ahead of us and not being there yet.  To pretend that these things don’t come with the journey would be neglecting a part of reality. 

Whenever we are working toward something we may be faced with self-doubt, fear that we can’t do it, fear of what things might look like if we do it, shame about any part of it (current/ past ‘failures’), frustration with a part of it etc. 

These tough emotions are a reality and we all go through these emotions from time to time. 

Why? Because we are human. 

Sometimes fear can be fuel. 

Sometimes frustration can be fuel.

Sometimes self-doubt can be fuel. 

Any of it can be turned into fuel…

We can get fed up with these things and decide that no matter what we are going forward to “best”/ “overcome” the emotions. 

Sometimes though,  these feelings can be paralyzing. 

All that I want to say about all of the negative feelings is that you’re not alone. 

Every person I’ve ever met has had these times of “darkness” on their journey. 

On the other side is something beautiful…

If you’re in the struggle right now, keep going. 

Always keep your eyes focused on what you want and trust that doing the work you’ll get there. 

We believe in you and we know you can do it! 

With much love and gratitude, 

Megan K and the team

Hello everyone!

I hope this finds you happy and healthy! 

Have you ever met a person that just seems to bubble; who brings happiness just by walking through the door? I have, and today I’d like to tell you about one of those amazing people. Her name is Peggy M and she’s one of my favorite people on the planet.

Before starting MPower Fitness, Peggy was working out and doing a popular weight-loss program but wasn’t having much success. She enjoyed the camaraderie and support but just wasn’t meeting her goals. She wasn’t motivated or interested; in fact, she was bored.

“I needed a more hard-core approach to better weight loss and was not sure how to move ahead,” claims Peggy. “Also, I was doing this alone. None of my friends were interested or able to join me.”

That’s when she found MPower Fitness. She has a great family and they’re all healthy, so she feels like she really can’t ask for more. She looks for ways to pay her happiness forward, and one of those ways is to improve her health for her sake and for her family.

“I love life and want to be around as long as I possibly can,” Peggy states!

Peggy loves her family and they are extremely supportive of her. Once she found MPower Fitness, she knew she’d found her zone.

“It’s supportive, fun and has great music to keep me going! You recognize I am human and understand when there have been unexpected family challenges that will affect my attendance sometimes. Knowing I am not judged for what I cannot do is an incredible feeling. Every boot camp member delivers refreshing spirit, motivation and encouragement! ”

She does have some challenges but keeps at it because she just refuses to give up. When I asked Peggy was her favorite exercise was, she told me about her least favorite, the burpee. 

“They make me crazy,” she admitted. “I consistently do not like them, but I get through it by doing them slowly and with my best foot forward. They are my nemesis!” 

Honestly, that’s all we can ask for, and if that’s her challenge, then we respect her for that and appreciate that she still tries her best! We all have our least favorite exercises 😉

Peggy’s life has changed for the better since joining MPower Fitness.

“I am more conscientious about how valuable nutrition is to good physical and mental health. I have gained a passion for fitness because my clothes fit better and the shape of my body is gradually shrinking. In addition, I have an overall feeling of gracious discovery of how eating with commitment to the MPower Fitness plan is part of my transformation.”

Peggy’s original goals were to eat better and to move more effectively. She wants to lose a total of 20-25 pounds and she wants to continue to improve her strength and her health. 

“With this new approach, I see and feel the difference of better nutrition paired with fitness workouts. It is working for the first time in my life. It does not help to look back, but move forward in the direction of my goals.”

What a great attitude Peggy has, and she truly does brighten up the gym every time she shows her smiling face. If you haven’t met Peggy yet you’ll know her when you do. She is amazeballs.

Thanks, Peggy, for being an inspiration to us all!

I wish you all the same joy!

Megan K and the team 

I sat down at my computer and started writing the Pep Talk and ended up with 3 different potential pep talks coming out. Wowza. :p

It seems there are a lot of things rolling around up in my head that I want to convey.  

I’m not surprised. I’ve been up in the middle of the night a lot lately, thinking about you. Some of you specifically, but overall generally. 

(This is a little strange I know, but it is what I do)

I wonder things like, 

What else can we do to get info to our clients who are pre-menopausal and menopausal. 

How do we best help our new moms? 

How can we help the spouse who wants to be in shape when the other spouse doesn’t? 

How do we help convince the client who is unsure how to fit this into her schedule? 

How do we help the client who is worried “this” won’t work and then doesn’t listen to us because she is worried our advice won’t work for her? 

How…

how …

how…

You can see why I’m not sleeping right? lol

The answer is so simple though…and the answer is simple for you too.

Not always easy with conflicting societal and media based info but still simple. 

1%

If we can help you to feel 1% better, 1% stronger, 1% more confident, 1% more willing to eat a veggie, drink more water, get more sleep, taking a multi vitamin-mineral etc. you are winning and so are we, because we did our job. 

There will be times when 1% is almost laughable because you’re doing 50% better. 

And there will be times when steadily you’re doing 5% better from month to month, quarter to quarter…

and there will be times when you go back to 1% 

But is 1% still better? 

You bet it is. 

And all of us want to help you move toward better, just like we aim to do with ourselves (not only as a business, as a team, as members of the community, as parents, as partners, as friends as all of it) Just 1% better. 

And heck yeah, we are pumped when it is 5 or 50% but no guilt when it isn’t…

I hope this makes sense. 

We are here for you, 

Megan K and the team 

PS 

My absolute favorite thing to do (still) is to meet and help and I know the coaches love it too…

If you are stuck, let us know so we can help.

I hope this finds you well and on your way to meeting your goals for the day, because I’m sure motivated! I’ve just heard another inspiring story and want to get it out there to let more people know about MPower Fitness.

Before I get to my story, let me fill you in a bit on why I find it so inspiring. I often hear outstanding stories about people who overcome obesity, depression, diabetes and other debilitating diseases as they progress through MPower Fitness programs; tremendous success stories that just amaze me. They are a huge part of why I do what I do. However, there are many people who come to our camps largely to support a family member or friend.

The generosity and support that these people show to people that they love renews my faith in the human race. My story for today is about one of these people.

Pam Goon is a woman with rock solid commitment. “Whatever I sign up for, I do so with intent and commitment. Quitting for lame reasons is not an option for me. So for me, fitness comes first, thenI build my social schedule around it.” 

This fortitude keeps Pam on track, but it’s also served as a source of support for her workout buddy and daughter Alicia, who was struggling with weight issues and depression. When Alicia decided to try MPower, she asked her mom to take the challenge with her. “Having her as a workout buddy has been so motivating. I am a fortunate Mom to have a daughter that I’m so connected with.”

Both women have experienced wonderful success with MPower Fitness. Pam thought that she was in relatively good shape and had accepted her weight gain as genetic and just part of getting older. She quickly discovered just how wrong she was when the weight started to melt off.

When we asked Pam how her life has changed since MPower Fitness, Pam made a point that really stuck with me. “Before MPower, I was passionate about being active. That’s very different than being passionate about fitness. Now, yes, I am passionate about fitness. The rewards of being fit spill into so many other areas of my life.”

In order to make it to boot camp, Pam has to get up at 4:30am because she and Alicia have more than an hour’s drive but still, they come. Her persistence has paid off; she’s lost 30 pounds and is still losing!

She’s gotten rid of all her size-16 clothing and is amazed at the change in her appearance and in her energy level.

“It feels absolutely wonderful to ‘like’ myself in a photograph. It’s crazy to hear people use the word “tiny” when they haven’t seen me for a while.”

Pam is a wonderful example of what you can do if you set your mind to it and stick to the plan. The fact that Mpower Fitness helped her regain her confidence and improve her fitness, and helped to strengthen the bond between mother and daughter, inspires me to continue sharing our mission!

I hope everyone had a fabulous weekend is enjoying a happy Labor Day!

I know many of you are struggling to balance the “fun and festivities” of the summer season: BBQs, patios, tempting treats and beverages.

It is ok to take your focus off of things and celebrate a bit but there is also a time to reel things back in. 

At MPower we have many programs that feature increased accountability, goal setting and a time of focus.

But we can’t spent ALL our time like this because it is too much pressure and too much rigidity, but from time to time, we really do need to up the ante.

Often the first weeks requires strict adherence to a high compliance food plan and ZERO alcohol. I won’t lie, we all have disliked that part, but it WORKS.

I asked the groups to remember that it is just a short time and the health and fat loss benefits are worth it. 

This week, I’ll challenge you to ask yourself, “could I tighten things up a bit?” or “do I need to relax a bit and give myself some days off and some treats”?

You’ll know the answer that is best for you, because it is all about balance. 

You can do it! 

We believe in you. 

Megan K and the team