Recently our client Cassi K made a big post celebrating her 1 year anniversary with us and all of her accomplishments. 

We are so proud of you Cassi and what you’ve done this past year. 🙂

Thank you for sharing your experience with us and for allowing us to be your fitness family. 

“After a quick google search, I impulsively joined a 6 week challenge with a gym I had never heard of – MPower (then Fit Body Boot Camp).  

It was September of 2018, I was in a rough spot mentally, emotionally and physically… desperate to find something within my own power to change.  

Previously I had a couple(!) dusty gym memberships; attending a few classes at LA Fitness, and enjoying them… but hating the big gym vibe.  

From day one I fell in love with this place.  Rachael & Ann Marie shared their stories at orientation and I instantly felt a sense of community and realness.  

Real people, real life, and what I would later see as REAL results.  And in 30 minutes a day?  For once, it felt obtainable. 

The 5:30 am sessions quickly became my favorite way to start the day.  The coaches are so encouraging but yet challenge my abilities!  And really, who can start their Tuesday without some 90’s music and a morning groan-er? …compliments of  Coach Abby.  I leave feeling sweaty and sore, but oh so accomplished… and while it’s still dark outside!   Jam balls and Kettle bells are definitely my fave, plus it’s cheaper than therapy!  😉 

The biggest challenge has been overcoming my poor -long time in the making- eating habits.  After participating in a few challenges, I’ve recognized the when and why I eat, and am making some great changes.  Healthy eating and especially food prep felt intimidating, but I’ve learned that I can do it, and I don’t have to sacrifice taste either. 

My four girls, three of which are teenagers, are my inspiration… I desire for them to have a healthy body image, see their inner beauty and know their strength. They have cheered me on from the get-go, and one of my girls even joined me for a challenge! 

At the beginning of this year I set a goal for myself, and have met with MK monthly in pursuit of that.  I cannot say enough about this amazing lady.  It’s clear this is her passion, and she lives it.  🙂  

1 year down, and I am so dang proud of myself for jumping in eyes-wide-shut.  While weight loss was my original goal, I’ve gained so much more in knowledge & support… it can’t compare to the few pounds I’ve lost. 

I feel insanely grateful for my FitFam.  It’s like having 25 personal trainers and a gang whose only goal is to MPower you… 

It’s been amazing to see how far I’ve come, and I’m not done yet! 

I never knew how strong I could be.  <3 “

Cassi has lost 25lbs, 23.5 inches, 9.9% bf in 15 months – WOW!

HappyMonday Fit Fam-

If you’ve been reading this newsletter for a while you’ve probably heard me mention (1 or 10 times :-p) that we are the product of our environment.

What I mean by that, is that we frequently end up similar to those with whom we spend the most time. 

  • Negativity breads more negativity
  • Disrespect of our bodies (whether with unproductive food or drink, lack of exercise, general lethargy etc.) breads more of that
  • Undisciplined management of our personal lives leads to more of this…


It turns out my mom was right when she told me that 

“birds of a feather flock together” …

That being said we can’t always immediately change our environment nor do we want to necessarily cut out our friends who are doing stuff that doesn’t align with our goals, so we instead need to consciously choose to be the positive influence, whenever and wherever we can. 

Lead by example…so to speak. 

Now there’s a difference between leading by example and alienating your friends by pushing your views about health, exercise and healthy eating on them…and you’ll need to find the balance for yourself, right? 

In the mean time, since this is a pep talk, I want to give you some tools of empowerment that you can use when you find yourself in tricky “peer pressure” situations. 

1-Ahead of a dinner party/family weekend or meal speak to your host/ family and ask if you can bring a few things to help yourself stay on track. Mention to the host that you don’t expect he or she to change the menu for you but that you are very committed to eating in a way that fits your goals and as such you’d like to help so you can stay on track and so that she feels no extra pressure. 

2-When you are heading out to happy hour or a party plan to be the sober driver or mention ahead of time that you’ll be leaving at xyz hour so that you have primed everyone for your choice to step out early and or drink less or nothing. If you receive any flack for your choices you can confidently assure your friends that your health and fitness are priorities to you right now and that you really appreciate their support and encouragement. IF they don’t support you feel free to pass their info to me so I can mail them dog poop. 

Just kidding. 

Sort of kidding. 

If they are unsupportive then that’s another thing you’ll need to figure out for yourself…

3-When you are in a situation where your “wine glass” magically keeps getting refilled, put it down somewhere and leave it. You don’t HAVE to drink the wine. 

Better still, ahead of time, mention that you are only having one drink and explain why. 

As hard as it may feel in the moment to stick to actions that align with your goals, the sense of personal satisfaction and pride you get from following through on the MOST IMPORTANT COMMITMENT YOU HAVE (TO YOURSELF and YOUR GOALS) will outweigh any of the immediate gratification of doing something that doesn’t fit your plan. 

You’ve got this. 

We believe in you. 

Megan K and the team

A sedentary lifestyle, lack of motivation and lowered self-confidence often go hand in hand.  

When we aren’t moving and grooving it can feel almost impossible to get into the habit of exercise. We often know that exercise will make us feel better but getting going can be really tough. 

Exercise not only gives us more energy and improves mood, but it is also directly associated with improved self-confidence.  

Given all of this, it was no surprise when our fabulous client Kelly told us that she was suffering from low confidence and a total lack of motivation before she joined MPower. 

Kelly wanted to get in shape, but she was exhausted. 

She had two little kids and initially lost some baby weight after her second child but then began struggling and gaining it back.  

Kelly discovered our program online when she saw a facebook ad. She says, “I was sitting on the my couch (per usual at the time) thinking about my lack of motivation to get fit after having my baby in 2017, when I came across your ad for the challenge on facebook. And I thought that this is what I needed to jumpstart the process.  And it worked. I’ve never felt so strong.” 

While Kelly was initially a little overwhelmed by making changes to her nutrition, adding in exercise and doing all the things necessary to change her health and her life, she noticed that by the end of the first few weeks she had more energy and she was “running up the stairs without a second thought about being out of breath”. A few months later and she ran her first 10K! 

Kelly treats her workout sessions like an appointment. 

She preschedules them and has them on her calendar. They are nonnegotiable for her. 

She was inspired to make these changes because she wanted to be a good role model for her children- especially her three year old daughter. 

Her daughter is already asking if she can join and exercise when she is an adult too…

Kelly says her experience with MPower has been great. “I have so much more energy, which translates into so much more life. I’m more active with my kids and family and happier at the end of the day. I have made exercise a natural part of my life again, after a 5 year hiatus.

Everyone is super supportive – the people, the coaches, and the environment. MPower encourages me to do more than I thought I could do for fitness, especially at this point in my life when I’m juggling career, husband, and two little kids.” 

We love to hear it! 

Kelly hasn’t hit her end goal yet but she is on track and committed to the process. She is down 4.9% body fat and several lbs and inches- which we think is a great start! 

Kelly we are glad you found us and got up the motivation to come in and get started. 

Getting started can be one of the hardest parts, but you did it! 

Now you are on track. 

If you are in the same position Kelly was in and wanting to get going but lacking motivation, reply to this email and let’s schedule a call or a meeting.

We want you to feel as great as our clients do! 

Megan K and the team

Happy Monday!

This weekend I’m coming to you with a little additional inspiration. 

I know that many of us are several weeks into pursuing some New Year’s goals! 

This is the time when motivation can start to wane (not always)…just in case, this one is for you. 

Are you someone that has experienced a low point in life? Pretty much everyone has at some point, wouldn’t you agree? Sometimes you may not even realize you’re down or why; it’s just that you don’t feel right.

Even if you are someone that leads a fairly active life, maybe you even exercise but just don’t feel as good as you think you should. Maybe it’s just a result of not doing the right things.

Let me expand. I would like to share a story with you about one of our fabulous members, Kristie Fristad. Kristie has always been an active lady, but she was also one that wasn’t feeling up to par and relied on some serious caffeine to get her through the day. In her words,

“I led an active life, but found myself in a rut. My eating habits left much to be desired, I relied on caffeine to get me through the day, and my exercise was always cardio based and I had stopped seeing results. I was often tired, and was making lots of trips to the chiropractor because the weak muscles in my neck and shoulders kept pulling my spine out of alignment.”

Interesting that a woman as active as Kristie almost met the description of one that wasn’t active. But honestly, if you’re not exercising or eating properly eventually it just doesn’t work and it seems a waste of time. I notice especially that people I meet tend to get down quickly when they can’t lose weight. 

Thankfully Kristie’s good friend Mara played a part in changing her world.

“When I joined, I was at a very low point … but it was hitting that low point that made me realize it was time to make a change, and not just talk about it. I talked to my good friend Mara Gollin-Garrett, who I knew was a MPower trainer, to get more details since she’d been telling me for quite some time to come join her at Mpower.

Honestly, I was terrified … so nervous this would be more than I could handle. After I joined, I have worked out with so many inspiring people that it makes it easy to keep coming back! In fact, it’s the days I just want to curl up on the couch that I always get the most out of the workouts. I know that if I can just walk in the door, the energy from the trainers and my fellow fitbodies will get me moving, working hard, and ready to get home and keep getting things done. I love it!”

That surely doesn’t sound like someone who is down, right? It’s amazing what a simple workout routine can do for you. So many people have shared the same experience. You just have to make the choice to change what’s bringing you down and do it.

You will be shocked when you see where Kristie is now. She is a completely new person, literally.

I’m stronger … mentally and physically! 

When I started in March, I wanted to lose 10 pounds and fit in my clothes better (which seemed impossible with many failed attempts in the past). Joining the LBD challenge was the best birthday present I could have ever given to myself! I came out of the LBD challenge having lost 15 pounds, 10.5 inches and 2.9% Body Fat. Then I jumped right into the summer body transformation challenge, and lost another 11.4 pounds, 4.75 inches, and 3.3% body fat. When that program finished, I could fit back into my wedding dress, and weighed less than I did my junior year of college!

As of my September assessment, I had dropped a total of 28.2 pounds, 17.3 inches, and 9.6% body fat in my 6 months as a MPower member! More progress than I ever imagined possible!”

And this is why it means so much to us at MPower to come to work everyday. But the thing is, it really isn’t work to us. We absolutely love what we do and we love being a part of all our fit family transformations.

In closing, Kristie had this to say:

“I found “me” again! And my biggest challenge has been keeping my wardrobe up with my body change! Seriously … each event that has comes up this year I’ve found I have to really plan ahead to be sure I have clothes to wear that fit the slimmer version of myself. 🙂

Wow, we’re so proud.

If you want to up the ante in your results, we are always here.

If you need help, just reach out. If you need a pep talk, we’ve got that for you too .

Committed to your success, 

Megan K and the team

A lot of times we find that we come into the lives of our clients, exactly when they need it most.  This is the case for our dear client Ann-Marie. 

Before finding MPower,  Ann- Marie says “I was in between healing from an injury I sustained while at Crossfit.   I was struggling because I LOVE to work out and was missing it greatly.  I knew I wasn’t going to return to Crossfit for many reasons and was feeling lost. Healing from an injury was tough physically and this of course affected me emotionally and mentally.” 

Ann-Marie was desperate to find somewhere she could recover from her injury and belong to a fitness family. 

In addition to feeling a bit lost, she says she was also struggling with body image issues.   “When I started at MPower I was doing “blind weight” during my weigh-ins.” (Meaning she would avoid looking at the scale)  

“I have struggled with body image issues for many many years and due to this I started doing “blind weights” so I would let the number on the scale control my life.   After receiving such loving support from the staff at MPower and learning so much about nutrition and body comp as it applies to me personally, I have overcome my weight number issues and I know that the number on the scale does not define me!”

Thankfully Ann-Marie has a supportive family.  She is immensely grateful for her husband who is her rock. “He supports me in EVERYTHING I do.  He is so supportive with the children, my crazy daily schedule and my love and need for fitness.”

With 8 children and many with special needs to say Ann-Marie’s life is busy is an understatement.  She fits MPower into her life by attending the early a.m. sessions. Perhaps you’ve seen her at MG taking a selfie with a group of her fit family friends? 

“When I am attending MPower regularly, the rest of my days and responsibilities go better.  I am a better mom, wife, friend, co worker, etc because I feel better . It is the one of the best things I do for myself. 

Becoming a member at MPower has been a godsend.  I finally found a gym family that I fit into. I hadn’t found this before… The love of the coaches, staff and fellow fit members is wonderful.   I have learned so much about nutrition and have been able to apply it to my everyday life and and my family’s life. I tell EVERYONE i can about MPower.” 

“I have not only seen physical changes such as weight loss, bodyfat loss, lean muscle gain, but I have gained an amazing group of friends. Ann-Marie is down: -14.8lbs, -12.25” and 3% bodyfat

 I love the coaching here at MPower Fitness.  Again, I have never experienced the level of coaching before that I see at MPower.  The staff truly care about each and everyone of the members. Their knowledge of fitness and nutrition is top notch.   I am so blessed to be part of such an amazing gym family.”

We are so grateful you found us Ann-Marie and so glad that we are your fit family!

Happy Monday Fit Friends and a Happy 2020 to you!

I hope that this year is your happiest, healthiest, most abundant and peaceful year yet. 🙂

On to the pep talk…

On New Year’s Eve, I gave a quick message about the importance of stepping up your/our game in 2020:

  • setting goals that scare us
  • letting go of the desire to play small/safe
  • finding a way to passionately puruse what you love

I spoke about being present and enjoying the journey (as much as possible) every step of the way whether this be in your fitness pursuits or for life in general. 

In 2017, I spoke about this – the video is here and also on my Facebook page. I hope it helps. I won’t lie, I was nervous doing it. 

In the video, I mentioned the famous quotes of authors’ Marianne Williamson and Robert Holden. Williamson talks about shining your light brightly and Holden on “Destination Addiction”.

The take home message is to passionately pursue what lights you up, what excites you (possibly even scares you) and as much as possible, every step of the way enjoy it! 

In full transparency, I’m committed to doing this in my own life as well. I have backed away from some opportunities because they scared me- a lot. Mostly I said yes, but there were times when I let fear of failure, fear of other’s opinions and even fear of success hold me back. 

I promise that this year I’ll go forward, even in fear and uncertainty, in a bigger way than ever before. 

What about you? 

Will you? 

Will you pursue your fitness, health and or life goals passionately? 

I hope so! 

We all need to do whatever we can to make this world better. 

Much love and gratitude, 

Megan K and the team

Our client (and now coach) Jenn J found MPower fitness when she was physically, emotionally and mentally tired from a tough year and having a 4 year old and a 6 month old at home.  

She says  “I was in need of self care for my well being and I didn’t want to feel sluggish anymore. I needed to reclaim the fitness routine I had lost a year earlier. MPower came into my life at the one year anniversary of my Dad’s passing which was also the one year anniversary of having stopped working out on a regular basis.”

She was inspired to get into better shape and lose the “new baby fog” by a quote from her mom ‘feel the fear and do it anyway’.  

With two small children and a husband who also works full-time, Jenn had some juggling to do to fit MPower into her schedule.  “I choose the 5:30 am sessions as they are the least disruptive to my family, work and day-to-day agenda. I have always preferred early morning workouts and find that being able to tune out the noise and be present for my workout sets a productive tone for the rest of my day.  I am better at home and work when I can start my day this way.” If you have been to the 5:30am session you have likely met Jenn J. She is usually quietly kicking butt in session or there to help out with the coaching. 🙂 

Jenn says, 

“My original goal was to get in the best shape I’ve been in up to this point. Originally, I planned to be a size 10/12 and now I’m a size 4/6. I am still in disbelief that that was even possible.”

 “From a performance standpoint, I completed the Twin Cities Loony Challenge in Oct 2019 to see what impact 18 months of HIIT workouts would have on my running.  I far surpassed my goals and paced 3 min/mile faster than my historical average. That race is one of my proudest life accomplishments and was the greatest feeling.”

WOW. Nice work Jenn! 

When asked about her experience at MPower, Jenn J says 

“My experience has been so positive and rewarding and resonates with me so strongly that I pursued coaching.  

Fitness and nutrition are so important to our wellbeing but it is so easy to start a program and not stick with it.  I feel so strongly that the MPower format provides results and is sustainable that I wanted to be part of sending that message.  

I get the opportunity to engage with clients every day, breaking through performance, nutrition and emotional barriers.  There are few things as rewarding as seeing someone achieve their first rep of a new/challenging move, improve their relationship with food or turn the corner away from shame/guilt to one of pride/confidence. 

I find the community at MPower to resemble that of the various swim teams I belonged to for over 15 years.  It’s more than a group fitness class, it’s more than a weight room. It’s a community of people with individual goals who inspire and cheer each other on to achieve those goals and we win/celebrate as a ‘team’.

We are thrilled that Jenn J found us when she did and that she chose to feel the fear and do it anyway. 

She says that the best thing that has happened to her since joining MPower is that she now knows “how limitless her potential really is”.

Anybody else experience a little dip in motivation lately? 

I suspect it might be partially related to the cold.

It could also be related to the time change…although that’s been a while now.

Maybe it is connected to the darker days?

Who knows. 

For whatever reason though I’ve been hearing that some of you (like me) are experiencing a little dip in motivation. 

Here’s the thing about motivation. It is like a fire. 

We need to constantly be adding wood, stoking it, adding gasoline if it really dims. Sometimes we even need to rebuild the motivational fire completely. 

And that’s ok. 

Motivation is deeply personal because it comes from within. We can get inspiration from others but we need to find our own reasons for doing what we do.

I have found when my motivation dwindles that it helps to get back to why I’m doing what I do. 

1- I need to get out of bed early to write because otherwise I won’t make my deadline. 

2- Why do I need to make my deadline? 

I’ve committed to myself and others that I’ll be releasing a second book.

Why? Why does this matter? 

I want to keep my word. 

I also feel strongly that this book will help many people. 

3- If I don’t get out of bed early today to write this is undisciplined. I talk all the time about the importance of self-discipline, how hypocrital would be I be if I don’t do what I say?! I need to walk to the walk. 

Etc. Etc. 

For you, it might look something like this. 

I want to improve my health and feel better about myself. I want more energy. 

If I drive past Boot Camp tonight without going in I’m not doing what I need to do to take care of my health. I promised I’d be there 3 times this week. If I don’t go I’m breaking my promise.

I’ll have more energy if I work out. 

I’m lying to myself if I say I’ll go home and do some exercise there (this may or may not be true)

But you get the idea…

The bottom line is that sometimes we won’t want to “do the thing”.

But it doesn’t matter.

We need to do it anyway

If you’ve fallen of track, or your fire has dimmed get back to your why. 

We are always here to help,

Megan K and the team

A lot of times people come to us because they feel like they are in a rut when it comes to their health and fitness. Some are completely stuck and doing nothing.  For our clients Lisa and Cory, they were exercising but they didn’t love what they were doing and they weren’t seeing the results they wanted.  

Lisa McL says “Before MPower came into my life I was struggling to find a workout that I love. I was not confident in my abilities at all.  I didn’t push myself.  I also was very much in my “bubble”. I worked in St Cloud and lived in Brooklyn Park and I was a hermit.  My only focus was on the kids and what my husband and I needed to do for them. 

I was exercising but I pretended to be a runner for a year. That was boring and the only variety was in the music I listened to.  Then for about 4 months before I started at MPower I started lifting weights.  I enjoyed that but it was still a lonely workout as I would put in my earbuds and go to work.  I needed variety and something more structured to help me push myself.”

I could see us headed down a road of not being an active family. I was inspired to take action so that we could make a change for the better.  My husband joined when I did and he has fallen back in love with fitness.  Every weekend, I plan the workouts I will attend and the times I will go apprentice.  We work very hard to make sure that both Cory an dI get our workouts in each week and around the kids’ activities.  We have become an active family again.  Now instead of watching them run and play, I am racing them back from the bus and chasing them around.”

But for a lot of clients it isn’t as easy as just signing up and then voila they are in love with exercise. It takes time. It takes commitment, dedication and there will be setbacks. Every journey has its ups and downs.

 Lisa says, MPower has given me challenges, gotten me out of my comfort zone in so many ways and given me some amazing people that I am grateful to call my friends.  I look forward to seeing everyone each and every day.  It is a support network like I never thought was possible at a gym.” In her several years with us, Lisa challenged herself to complete the Rugged Maniac a few times, the Tough Mudder, a Triathlon and most recently she has been working toward a full recovery post shoulder injury. 

Lisa loves fitness so much that a few months ago she approached me and asked, what would it take to become a coach and join our team.  I met with her and told her the numerous steps involved but she was undaunted and began to diligently follow through on every single one.  She writes her certified personal training exam January of 2020 and we couldn’t be more excited to have her join the team. 

Lisa remarks that “when I started (at MPower) my goal was strictly weight loss.  I am not focused on that anymore but now I’m focused on being healthy, being active, and growing with MPower. I now have a total love of being active.  Our family is always focused on what we can do to teach our kids how to live a healthy and active life and we are doing the things now because we have much more energy.” As Lisa heals from her shoulder injury she has set a new goal of passing her Level 1 Ascension Test.  We are excited to see her do this in the new year!