Perhaps you have had a time when you wanted to do something but weren’t sure you could? Our client Robin was in that position before she got started with us.

She says, “I kept seeing MPower Fitness pop up on my Facebook.  I drove by the SLP a few times, but didn’t think I could go in because of my shape and size.  The last time I drove by I saw a few ladies in their 60’s talking in the parking lot who were looking FIT and HAPPY, I thought if they could do it, I probably could to. So I did.”

Robin hadn’t always doubted herself.  

Just a few years earlier, she was traveling the world, running ½ marathons, doing triathlons, earning her masters degree and ‘living the dream’.

Then in her 30s, things changed. Big time.  “I became a mother of 2, worked full time, our roommate died of cancer, my best friend committed suicide at age 28, I lost my job 4 years in a row and I found myself eating just to feel alive and I fell into a deep depression.   I was drinking 1 or 2 liters of diet coke a day and eating non-stop carbs and sugar. I was fat, tired, and so depressed that I was on depression and anxiety prescriptions and addicted to diet coke. I gained 100 lbs over 10 years.“

Robin knew things had to change and she wanted them to…after she overcame her fear of what boot camp might mean, she signed up for our program and started to put herself as a priority again.  She says she schedules 3 sessions per week- in the evening, after work- and if she misses a night, she goes on the weekend. “The 30 minutes sessions are very doable to squeeze into my busy life.  I feel very strong, fit and mentally I feel alive again.

“In my almost 1 year of joining MPower Fitness, I am off all my depression and anxiety drugs, and stopped drinking diet coke.  I feel more alive and am starting to crawl my way out of the mess I was in. I also feel really strong and more fit, I am doing so much more with my husband and kids and truly loving my life and how I look. My goal was to lose a lot of weight.  That hasn’t happened like I thought it would, instead I have lost inches and regained my mental health. All of my clothes are loose and I have gone down 2 pant sizes. I realized I need to be nicer to myself and take this one day at a time. It took me 10 years to gain weight, it will take some time to lose this weight.  My goal for 2019 is to focus on my nutrition and continue the MPower sessions.”

I’m almost 40 and really looking forward to my next chapter.  Hope they are better than my 30’s.

Wow Robin! We are so happy you saw those women in the parking lot who inspired you to come in and we are so pleased to hear of your success! Life changing.  

We all have times when we doubt if we can do something… I’m not this enough, or that enough. The truth is you are enough, right now. Whatever you are aiming to do, you can achieve. It will take work. But you can do it.

We believe in you!

Megan K and Team

Happy Sunday Fit Family-

This week’s pep talk is all about the blues…

As the weather changes and the nights get longer more and more clients tell us that they feel kind of blah. 

Some even go into hibernation mode…

Friends, we know that exercise improves mood but sometimes it isn’t quite enough. 

A lot of us in the Northern hemisphere become deficient in Vitamin D and stay deficient even through the summer. 

Getting a good quality D Vitamin supplement can help. 

It can also be VERY helpful to get outside in the daylight as much as possible. 

According to the interwebs, here are some top tips to beat winter blues:

8 Scientifically-Backed Ways to Beat the Winter Blues

  1. Make your environment brighter.  When possible sit near the light and if needed an  light box (an aritifical light) can be helpful as well. 
  2. Eat smarter- be sure to get plenty of protein and fat but include some healthy carbs too.
  3. Simulate dawn- time your lights or buy a ‘sunrise alarm clock’ to help simulate the rising sun even when it’s cloudy outside!
  4. Exercise- get yourself to Boot Camp but whenever possible pursue outside activities too. 
  5. Turn on the tunes- cheerful, upbeat music helps. Sure it might be dark at 5pm but it isn’t time to go to bed yet! Nor is it ideal to come home and only curl up on the couch. 
  6. Plan a vacation- if you can, get out of town once during the fall/ winter to somewhere warm. 
  7. Help others – you might not be the only one experiencing some Winter Blues – invite a friend over for coffee, do some Fall clean-up in a neighbors yard or volunteer at an event to help those in need prepare for the cold weather.
  8. Get outside. It may be overcast or wet but the leaves are beautiful at this time of year!

Enjoy your Fall, Fit Fam!

Megan K and Team

Did you know that one of the biggest predictors of the success of an infomercial product is how easily it can be stored in a closet or under a bed? 

In fact, most companies won’t even bring to market a fitness product (for ‘use at home’) unless it can be easily stashed away. 

While not in product sales, Jillian Michaels has sold just under 1.5 million copies of one of her at home workout DVD’s. I can see why, with a hit TV Show, an awesome physique and excellent marketing behind her. 

BUT, do you think all those people that purchased the DVDs continue to use them or ever used them in the first place?

You might be surprised to know that more than 50% of purchasers use a DVD a couple times and that’s it. This goes for all home workout DVD’s and programs, not just Jillian’s.

Ok, so what’s the big deal about this? Well I’ve had several members tell me they tried at home workout DVD’s but they get bored and stop, they don’t work or never really used them. Today I heard this again so I thought I’d write about it.

Many of you know Becky, not just as a MPower Fitness member but also as one of our junior coaches. Becky was one of those individuals that “worked out with Jillian” (not literally) but really didn’t stick with it.

I was tired all the time and frustrated about being tired. I made excuses for why I couldn’t’ get in a work out on any given day.”

NOW that I’ve been doing MPower Fitness for about a year and a half I KNOW I can make time for a boot camp session. I feel so much healthier because I am not doing it alone and wondering if I am doing the right exercises or in the right order or anything like that. I look forward to walking into MPower’s doors because I know I’ll be greeted with a smiling, helpful face vs hovering around a machine, waiting for my turn to do it at my previous gyms.

I think the big reason that I want to go to a boot camp session is because of the people I can expect to see there. I get excited to see Tracy, Jenny, Mara or whoever the coach might be for the day and that gets me out the door.”

Being surrounded by positive people that encourage and want the same thing as you really does wonders. Smiles are contagious. That’s a fact. And when you walk in the door and everyone is smiling and happy to be there, how can you not smile back and feel good?

Becky has learned a lot about health and fitness in her year and a half with us, more than she ever thought she would. Look what she had to say,

Since joining MPower Fitness my life has changed from thinking and reading about health and fitness and actually DOING the things that I’ve read about. I’ve gone from someone who was almost always on some form of a diet to someone who makes daily healthy choices as best as I can but who also doesn’t beat myself up when I slip up here and there. I have gained a better vision for what long-term health and fitness looks like.

When I was younger I had trouble sleeping, was anxious and put on an anti-depressant which I did not want to take. Since then, the work outs and the food that I put into my body have helped me deal with some of those symptoms of depression that still pop up. When I work out, I tend to sleep better and worry less which is a huge difference from how I used to deal with my stress.” 

Becky has not only reached her initial goals as a client but raised the bar more and became one or our newest fitness coaches and is sharing her knowledge with so many others. This is a win-win for everyone.

My goal from the beginning was to lose a few pounds and get back in shape. My goal now is not strikingly different, I still want to feel good but I also want to be able to do certain activities that stretch my fitness to the next level. My goal now is to maintain those “post challenge” results and honestly to feel comfortable in a swim suit. I think it’s something a lot of us dread and I’d like to change that!

My overall experience at MPower Fitness has been one of constant encouragement. Megan is such an inspiring speaker and person to be around. I would say I used to be intimidated by the smaller gyms with more attention put on you as you’re working out, but the way the coaches do it makes you feel like they have your best interest in mind 100 percent. Now that I have gone from client to coach, I am just excited to make other people feel the way the coaches have left me feeling after a work out with them.

I’m happy to be a part of the MPower Fitness family because they truly do want all good things for everyone who walks through those doors.”

Great times lie ahead with another awesome coach on board. Congrats Becky!

If you are like Becky and struggling to find the motivation to do a home workout, give us a call and we’ll get you in to try out MPower Fitness.

Let’s make it another great week! 

Megan K and the team

I’ve been working on a presentation I’m giving this Tuesday all about Carbs…(nothing too technical in terms of biochemistry, more so about the practical applications for fat loss).

We get asked from time to time to educate our clients on various topics from Intermittent Fasting to Hormones and Fat loss and sometimes we bring in speakers, sometimes it is within our wheelhouse. 🙂

There can be a lot of confusion about carbs: what to eat, which ones are “good” and which are “bad”, how many to eat, whether to try to avoid them altogether etc.

And the reality is the answer varies greatly from person to person based on activity levels, current eating habits, goals etc.

In general though, when we are getting our fuel (from food) it is preferable to eat carbohydrates that are plant based like vegetables and fruits. We encourage our clients to focus on root vegetables, green leafy veggies, cruciferous veggies and fruits. But for the most part it is hard to go wrong with a fruit or a veggie (unless, of course, you have an allergy to one).

Still confused about carbs? 

Let’s connect.

Let’s make it another great week! 

Megan K and the team

Hello Friends…

Today I’d like to tell you a story that starts with heartbreaking tragedy and ends in happiness and success. Lauri first found MPower Fitness about a year and a half after a life-altering tragedy. She had been addicted to heroin and one night, she overdosed and her boyfriend died. Wow…Things had to change. (*Yes Fit Friends, Lauri has given us permission to share her story *)

Before she found our boot camp, Lauri’s main focus was staying clean and sober. It wasn’t just her first priority; it was her ONLY priority. She had never had to exercise or watch what she ate in order to stay thin but that changed while she was recovering. She was also very unhappy.

“I was always tired and stood with no confidence. Physically I was starting to develop a “tummy” that my son even said was kinda sticking out. My clothes were not fitting me right anymore. Mentally, I was less alert and had less memory.”

Laurie needed to find a place that offered the emotional support and physical guidance that she needed in order to get healthy.

She started coming to MPower Fitness with her mom or with friends even though transportation was a real challenge for her since she didn’t have a vehicle. Lauri didn’t let that deter her, though. She figured out the complicated bus route that she needed to take to get here and she used it faithfully.

“I would often walk back home which is probably ten miles but it felt good. If I had a vehicle I would be there so much more!”

Lauri loved MPower Fitness right from the beginning.

“Jenny was the first coach and first trainer I had the first day I went and she made me feel so comfortable. She was genuine and caring and listened and just knew how I felt when I explained to her how I felt in my body at that time. Then she was my coach for the first challenge and SHE WAS UNBELIEVABLE ! She literally taught me how to eat. I would ask her questions and she would text me back right away with suggestions and solutions. She is awesome.”

Now Lauri comes with her mom or her friends on her days off and loves Zumba and working out in general. She’s also dedicated to eating properly.

“I have a passion for looking the best my body can and a passion for eating right. It’s borderline obsession. My friends are used to it now but in the beginning they were not used to me saying no to certain foods.”

Initially, Lauri just wanted her clothes to fit again. She lost 9 pounds and 7.5 inchesquickly and now wants to start kickboxing or martial arts to help her stay sharp and toned.

Lauri has also made a friend who feels like a sister to her and she has a new goal.

“Basically I am a miracle and many have been left behind. My goal is to change my life physically and emotionally and to be an example, a leader, or rather my inspiration is to INSPIRE those that are left behind.”

That’s a lofty goal, but in my opinion, she’s already met it and I have no doubt that beautiful things await her.

I wish you all success and good health!

Happy Monday!

Today I wanted to write you a quick note about injuries and injury prevention. 

The reality of any exercise program is that we can get hurt, anytime. Even doing something basic. 

Some key ways to prevent injury include:

1- Listening to your body 

2- Taking rest days 

3- Progressively loading – gradual increases 

4- Cross Training (ie: not only training the same movements or sports)

5- Getting chiropractic care, massage therapy etc 

6- Adequately fueling 

7- Getting professional guidance with your training

Even doing all of the above we can still get hurt. 

A lot of times injuries actually occur because we have been tight for a long time and a slight tweak or pull/ strain happens. It can feel very painful but fortunately it is minor and heals quickly. 

Other times, injuries happen outside of the gym. 

Every now and then it can be a total fluke accident like a trip, even over ones own feet. 

Nobody is immune to injury.  

But it is frustrating, painful and can be hard on Morale. Especially when recovery is taking longer than we had hoped. 

Have patience with yourself. 

Listen to the advice of your medical professional and do your best not to rush your recovery. 

Your body wants to heal- if it gets hurt. It may just take a bit longer than you hoped. 

Hang in there! We are here for you.

Megan K and Team

Hi and thanks for taking time out of your busy day to take a peak at what I have to say!

Today I’d like to tell you about one of my star campers who has really turned herself around. Before Kristen started with MPower Fitness, she wasn’t really taking care of herself.

“I would yo-yo diet, and join gyms where I’d never attend a class or workout, or I’d start something and then quit pretty shortly after.”

She didn’t feel good emotionally or physically but that quickly changed.

“Since joining MPower,I feel strong (mentally and physically), really strong. And I’m proud of myself for sticking with the workouts and good eating habits. I like looking in the mirror and even having photos taken of me whereas before I couldn’t stand to look at myself. I am a new person, and I love the new person I’ve become.”

She had to make some decisions in her life and overcome her biggest obstacle.

“The biggest challenge was realizing that there really isn’t a magic switch, and that this will be a constant battle. In the past I’d lose weight, then fall of the wagon and gain back the lost weight, plus more. Now if I find myself slipping I ask for accountability and I get right back onto track.”

Accountability is a huge factor for all of us, regardless of its source.

But what motivates a person to make such changes when she hadn’t had much success before? “Individuals at MPower Fitness. I see the accomplishments they’ve made and I believe I can make them as well.“

I hear that a lot, and I believe that it’s part of the reason that so many people remain dedicated to the program; when you see the success of others for yourself, it’s extremely motivating.

Kristen seems to have found a home with FBBC, and we love to hear that.

“The trainers are wonderful and push you. The community is so warm and welcoming and supportive. It is a fun environment with absolutely no judgment. And the best thing: you see results if you put the work in! I have an instant gratification personality and you really see results pretty quickly on, and it motivates you to keep on going.”

One thing that makes MPower Fitness easier for many is that it only takes 30 minutes. Kristen has reorganized her priorities and now places herself at the top because, as she puts it, a happy mom and wife make for a happy family and she can certainly squeeze in 30 minutes a day to make that happen!

She’s gone from somebody who put very little effort into her fitness to a person who is serious about being healthy.

“I love working out. Seriously, I get mad when I can’t fit in a workout, or miss a class. My husband cannot believe the person I’ve become. I also pay a lot more attention to what I put into my body, and the balance of nutrients I have throughout the day. I have also found that journaling is critical to staying honest.”

That change in lifestyle is obvious in both her new attitude and in her appearance. Kristen’s initial goal when she joined boot camp was to be a size 8 because she’d never been smaller than that. She is now a size 4 and loving it! That’s great, but her change in mindset is even better. She now has faith in herself.

“I can do this, and I deserve to be fit and trim!”

Yes she does, and she’s living it! I wish you all the same success!

Megan K and Team

Hello Fit Friends –

I have a dear friend in Calgary, AB who owns a couple of fitness studios. Inside them they don’t have scales.  In fact when they made the switch they had a scale breaking party…

I really like this idea. 

The scale can be so misleading and so frustrating on a fitness journey. Especially one that surrounds fat loss. 

At our MPower Fitness studios we teach our clients that the scale is only one part of the fat loss puzzle.  There are actually metrics that are more important like body composition (fat mass, lean mass) and how our clothes are fitting…

But all of this is even less important than the way in which we approach the journey. 

You see when we are caring for our bodies and moving them well because we LOVE ourselves we tend to automatically gravitate toward better choices. 

We choose to get in bed earlier for more sleep out of respect and care for our bodies.

We choose to eat our veggies and drink our water because we feel better and we are honoring the flesh and blood “machine” that takes such good care of us.  

We eat less treats and drink less alcohol because we are aware that too much sugar and alcohol is toxic for the body. 

Making the shift in mindset toward a journey of self love and self improvement can be tough…especially if we are feeling less than great about our current physical condition.  

Don’t get me wrong it isn’t easy to skip playfully to the gym when stuff hurts and our stomach is spilling over our pants…we want results and we want them yesterday. 

But it doesn’t work like that…when we focus on what isn’t going right and what isn’t happening yet it always seems to take longer…

So this week, I ask you to reframe your journey the best you can, to look at it in the most positive light. 

I’m moving my body because I love myself. 

I’m eating wisely because I feel better when I do. 

I’m choosing fruit over desserts because …

What else might you reframe? 

What else could you see more positively? 

We believe in you and we are here to help. 

Remember, we are all in this journey with you.

Committed to your success, 

Megan K and the team