Happy Monday!

I hope everyone had a fabulous weekend.

This weekend my dear friend and former Canadian National Snowboarder- Charmaine Ironside- was presenting and sharing her story at a fitness conference.

She talked a lot about her struggles with her inner voice.

Not unlike me, and sadly (I think) many of you, her inner voice was overly critical, disrespectful and at times just plain mean.

Maybe you can relate?

She said that one of the things that changed her life was an committed effort to stop saying nasty and unhelpful things to herself.

Recently I began this for myself. While it is a work in progress, like any new habit, it helping. I had no idea what an a**hole my inner voice sometimes was- especially to me.

Recently another speaker also said that all of us will have times when we are genuinely displeased with our behavior and when we simply do not handle the situation we are in with as much tact, grace or composure as we might have liked. I thought good gracious, did he see me yesterday? Was this talk for me? But he went on to say, if we are “always handling everything with excellent composure then perhaps we aren’t really challenging ourselves because nobody who is truly pushing himself will always behave impeccably”. Take home message- you’re going to stuff things up. You’re going to be a jerk sometimes. Apologize. Make amends. Own it but STOP beating yourself up. 

If you are willing, spend this next few days noticing anytime you say anything mean or self defeating to yourself.

If/ When you catch yourself say “cancel” internally and immediately replace it with kinder words. If you have a daughter or son, replace it with what you would say to her or him or someone else you love. 

I promise you, catching yourself and replacing those unhelpful words will make a massive difference in your happiness, your courage and willingness to try new things and your overall success.

Committed to your success, 

Megan K and the team

Happy Monday!

Over the last couple of weeks I’ve given two workshops to help the team and clients take themselves and their lives to “the next level” whether that be reaching their fitness and health goals faster or their personal goals.

One of the things that came up, albeit briefly, at both events was the importance of knowing why we want something. 

Both Tony Robbins and Rod Hairston (authors, speakers, coaches and educators in the self-help space) teach that as human beings we have 6 basic needs. 

Recently I read it explained concisely and eloquently by Hairston so I’m including it below: 

Recognition (Significance): The need to feel important and acknowledged for your abilities and unique individuality. How you feel is influenced by external sources — outside in.

Self-Esteem (Contribution): The need to feel good about yourself and your actions. The need to feel self-esteem from the inside out. To give and add value to your circle of influence or world.

Love (Connection): The need to connect with others.The need to belong, feel like a part of a group, family or activity. The need to be cared for and to care for others.

Creative Expression (Growth): The need to continue personal growth through challenging yourself, knowledge and learning. Expand.

Security (Certainty or Comfort): The need to feel certain and/or confident about things in your life, situations, actions, or plans. The need can be met from internal certainties or attempted to be met externally. Individuals who rely on external certainty are more susceptible to being in fear of losing their certainty since they are not in control of where it comes from.

New Experiences (Variety): The need to change up the “routine” of everyday habits, patterns, likes, or dislikes, have options and choices. Stimulation. Some examples include dressing differently, ordering different meals or driving a new route.”

According to Hairston and Robbins we need to have all 6 needs met but the order of importance for each of us varies AND the way that we will meet the needs varies too…

My guess, is that if you gave it some thought and tied your health and fitness goals to a few of your above basic human needs you’d find it easier and easier to prioritize yourself and your self care…

What do you think? 

Let’s make it another fabulous week. 

Megan K and the team

Happy Monday!

“How old would you be if you didn’t know how old you are?”

Satchel Paige- arguably one of the best Major League Baseball pitchers of all time…

I love that quote.

If you aren’t familiar with him you should look up his history in professional baseball….it is absolutely amazing. 

This week for your pep talk, I’d love to know “how old do you feel today?” For me I’m feeling about 25 or 26. 🙂

Your age is just a number, but how old you feel is far more significant.

You might be surprised to hear how many times I hear that people think they are “too old” to do something, whether it be Boot Camp, learn a new skill/sport, pick up a different hobby or even recover from an injury. 

This is a limiting belief system. 

We can continue to progress physically in terms of muscle gains, bone density improvements and healing from injury almost right up until we die. Fabulous news, right?!

Because of this, the coaches and I are passionate about helping people live their healthiest, happiest and best feeling lives which is why a while back we launched Fit Body Forever and why we do everything we can to dispel myths about the aging body. 

I challenge you this week to think about ways in which you might be limiting yourself. 

Do you think you are too old to play? 

Do you think you are too old to learn how to do a new skill?

Do you tell yourself you can’t do something because of your age? 

Do you assume that certain things will happen to your body just because of your numerical age? 

Sometimes people tell me, ” I turned x age and my body started falling apart” or “I can’t lose weight like I could in my 20s”…focusing on these types of things only hinders our progress. 

*We must always focus on what is going well.*

Sure some of those things may be happening- to a certain extent- BUT we can still do a lot of amazing things for a long time…

In fact, most of us will live well into 90s and beyond so that means everything we do now to keep our brains sharp and our bodies in tip top condition (mobile, agile, flexible and functional) is super important. 

Did you know that learning how to do new physical skills can help delay the onset of mental deterioration like alzheimers and dementia? 

Simply picking up a new physical hobby or taking a class for even six weeks can help develop stronger neurological pathways that prevents the onset of these age related conditions. 

Hot damn, that’s great news! Sign me up for a new hobby 🙂

I hope that you see this information as exciting! 

We can decide- in every moment- to take great care of our bodies and remember we are never “too old” nor is it ever “too late” to get started on a path toward better health. 

Megan K and the team

Happy Monday!

I was talking with a client the other day about the emails we send out and what she could expect and here is the scoop:

1- Monday

The general newsletter including a recipe will go to all subscribers.

This usually has a sassy or thought provoking and sometimes tabloidesque subject line.

The article is good information but nothing that is critical. 

2- Tuesday

I will occasionally send a note of information or an article

3- Wednesday 

We typically send a recipe.

4- Friday 

Sometimes a testimonial or something uplifting before the weekend. 

Usually this will happen around a holiday weekend or some other time when we might need a few extra words of encouragement. 

5- Sunday

The Pep Talk

**If there were one thing to read, every single week, I would suggest that it be the Sunday Pep Talk**

I write the pep talk every week and I address things that are happening RIGHT NOW with clients. 

This week I wanted to talk to you about how to get started with a fitness program– in general not necessarily ours (although ours is great and we hope you’ll come see us).

Here are my recommendations:

1- If you know what you think you might like to do, try to find 3 or 4 options in your local area that you could try. 

example: You’ve always wanted to take Karate or Belly Dancing

Do some google searching about Karate Dojos/ Belly Dance classes. Ask your friends on social media or ask around in person. 

Consider consulting Yelp, Google reviews and Facebook reviews.

2- Call or email and ask for more information about how the schools/ programs work.

Ask if there are trial programs without long term commitments. 

Ask about the credentials of the instructors and their approach to 


If you are looking to try out a Karate program and you find a school that prioritizes creating Black Belt recipients and only takes beginners who are serious about going all the way…then maybe this isn’t exactly what you are looking for? 

That being said, if the school only works with beginners and there is no evolution to your training with them then that might not be a fit either…

Consider these things: 

Can you start as a beginner? 

Can you progress to more advanced levels within the program? 

Will they know where to send you after/if you graduate? 

3) Get signed up for your tour/ consultation/ shorter term program and go into it with enthusiasm and an open mind. 

I used to tell people trying my Yoga or Zumba classes that it would likely take them a minimum of 5 times attending before they really knew if they liked the thing… plus you may strongly dislike your first instructor and need to try to find a new one within the same program. That’s ok! Not every teacher/ master/ coach is going to be a good fit for every person. I know that several of our clients don’t really like me but they love some of the other coaches and that’s totally normal. No one coach/ teacher can be everything to everyone. 

4) Take it easy to start! 

Even if you are super fit, just take it easy. 

I had been training 4 days per week and playing sports when I got back into martial arts and I just about fell over from soreness the day after my first Muy Thai white belt class. Had I taken it easy I would have been able to walk those next few days. 

Trust me, it is a good plan to take it easy with ANY new thing when you start because there is “sore” and then there is “barely moving” and nobody wants the latter. 

5) Have as much fun as you can! 

If you like Karate or Belly Dancing, but aren’t sure if that program is a good fit, just stick it out until the end of your trial. Finish it up and then keep looking for something until you find what you love. 

Remember you can love more than one thing! You can love Yoga, Zumba, Crossfit and Boot Camp or soccer, karate and weights. You don’t have to be “monogamous” with your exercise. You can love it all 🙂 In fact, doesn’t that sound great?! What a fun time. 

More than anything else Fit Friends, I hope that this year you will continue to find fun ways to move your body out of love and respect for it. 

We only get one body, let’s take good care of it. 

Committed to your success,

Megan K and the team

Sunday Pep Talk : The Morning Routine

Happy Monday! Here’s a recap from before when I attended a weekend of learning –

I’m returning from a big weekend of learning in beautiful La Jolla, CA. There, I was with other top fitness studio owners. 

We gather quarterly to go over what is working in our studios, how to deliver results faster and how to help our clients stay motivated. 

This weekend was particularly special because some of my closest friends were with me and I took away phenomenal ideas for coming accountability programs, internal challenges and more. I know the team is excited to hear all about it and we can’t wait to bring this stuff to YOU! 

All that aside, one of the things we talked a lot about this weekend is how to set ourselves up to meet and exceed our personal and professional goals (health and fitness included).

A critical component of success is discipline and in particular discipline FIRST thing in the morning. 

I’m curious for clients and readers,

Do you have a morning routine? 

Do you wake up, kick butt and therefore dominate your day? 

Do you find that before you know it, your morning has gotten away from you because of the demands of others? 

Do you take care of yourself, first thing in the a.m?

I’d love to hear from you, either by email or in the client Facebook groups. 

One of my mentors explained that the way we respond to the alarm clock sets the tone for the rest of the day. 

He said that if we hit snooze it is the first act of the day and that it is one of laziness. It is a signal to subconscious that we don’t care about the day and that instead of taking action and getting to it we are letting laziness win. 

What do you think? Do you agree? 

Another mentor said that the simple act of waking up on the first alarm, getting up and making the bed are two disciplined actions that we can take that show ourselves and our goals both honor and respect. 

I have found this to be true for me personally. 

The other thing I have taught myself to do most recently, and admittedly this is harder for me, is to STAY out of emails, texts, Facebook etc for at least the first 2-3 hours per day. 

This means I put my health first. 

I get in my own workouts, meditation or prayer and I look after my body and mind before I show up to take care of others. 

Because let’s be honest, if we don’t prioritize our own health (mental, physical and spiritual) we don’t have the energy to give to others. 

So with those things to ponder, I’m wondering if you’ll join me in completing a 2 week challenge: 

1-no snooze button

2-put your health first in the a.m. (either with a workout, journaling, 5 minutes of meditation or prayer or some other thing that speaks to you)

3-leave social media, emails or other things that might bring stress until later in the day. 

I would say the first two are critical for this 2 week challenge and the 3rd will facilitate the first two. 

What do you say? 

Are you in? 

Will you join me in 2 weeks of taking care of yourself? 

Committed to your success, 

Megan K and the team