Happy Monday!

I hope you had a safe and happy Thanksgiving. 

I’ve heard from a few of you that there was a small (to large) amount of food and drink consumed over the past few days And that you are feeling a little blah…

It makes sense though, right? 

If you’ve been mostly watching what you eat, limiting sodium, starchy carbohydrates, sweets and an excess of anything anyone is bound to feel less than stellar after a day or several of overindulgence. 

So if this is you, here is what you need to do, right now:

1) Get outside for a walk

I normally send the newsletter later in the day so that you get it Sunday PM but I’m sending it now so that you still have time to get outside for a brisk walk. 

2) Figure out what you have in your house that might be sabotaging you and make a plan to get it out of your house. 

Lots of left over pecan pie? What are you giving away? What are you freezing? What might just need to go in the trash?

3) Plan your workouts for the week. 

If you can, get in a home workout today. Moving around will almost IMMEDIATELY improve how you feel both physically and psychologically.  Not sure what to do? Jumping Jacks, Bear Crawls, Squats or Lunges and Hip Bridges would be a great start. 🙂

4) Review/ Re-State your goals.  

What are your goals for the rest of the year? It is ok to have a few days here and there when you deviate from the plan. It is normal. BUT staying off track is a choice. 

It is really helpful to revisit the WHY behind what it is that you are doing and to re-state your goals, both to someone else and aloud for your subconscious to hear your voice. 

5) Be Thankful

This may go without saying, but if we have had the opportunity to overindulge we could just spend a few extra minutes in gratitude.  So much of the world doesn’t have access to the abundance we all have in our lives.  Instead of worrying about an extra slice of pie or too much cheesy mashed potato, we could be grateful for what we have. 

I’d choose a few extra lbs on xyz body part over going hungry any day… you too?

6) It is a new day. Tonight there may still be left overs in the house but get back to eating slowly, mindfully and mostly choosing protein and veggies. 🙂

The holidays are really only 3-10 days depending on your faith, they don’t need to be a six week span of time. 

Refocus on your goals and remember we are here to help! 

Megan K and the team

Happy Monday!

The past few weeks I got an opportunity to try something- a type of dance class actually- that I’d never done before. 

I’ll be the first to admit, I spent most of the first several classes feeling like a first class jack a**.  

I wondered why parts of my body were going in completely the opposite direction of where I had commanded them to go. 

I was sweaty. 

I was uncomfortable. 

It was hard. 

Did I mention I was sweaty and uncomfortable? 

I really didn’t want to go back. 

But then, after a few times I almost liked it. 

I actually sort of looked forward to it. 

I’m 8 times in now and I do sort of like it.  

Curious, right? 


But I’ll tell you this, we hear this all the time with anything new.

Especially with Fitness.

Clients are nervous, uncomfortable, feel a bit awkward, sometimes even hate it…

Then they sort of don’t mind it. Then they like it. Then they miss it when they are not going…

Any new sport, habit or physical activity has that awkward phase. It is normal. 

It is the same with building new habits, like eating your veggies, drinking more water, getting more sleep, turning devices off earlier, meditating etc. 

We fumble around. We feel off doing the thing. We get better. We back pedal a bit and then go forward again. 

The key to anything though is just being as consistent as you can be. 

Remember, you can do it. 

We are here to help. 

Megan K and the team

Happy Monday!

I get asked a lot about what the keys are to success for fitness. 

It is simpler than we make it out to be. 

The most important thing we must all do to be successful- in any venture- is to be consistent. 

Consistency is the key to success. 

It isn’t very sexy, but it is true.  

It isn’t enough to be on track here and there. 

It isn’t enough to workout from time to time. 

We must consistently be doing the work. 

This doesn’t require that we overdo it or completely eliminate all treats, but we do need to be on track- ​most of the time. 

My suggestion is that you aim for 70% (or preferably 80%) compliance with actions that support your goals. 


In a rut? 

Not sure what to do to be successful?

We are here to help. 

Committed to your success,

Megan K and the team

This week I wanted to tell you a little story of perseverance…

We have a client named Cathy.

Cathy has been a client for a while and she has made great progress with us.

Recently she got a promotion at work and things got very busy and she put her health and fitness on the “back burner”…

When it came time for the Winter Body Transformation Challenge, she signed up and was ready to go.

She was recommitted and made the decision that no matter what she would finish this challenge better than when she started. 

You know how those decisions go, sometimes we commit, get serious and then we get tested.

Within week 1, she got offered ANOTHER promotion. 

Hot damn! Exciting stuff. Except that meant extra hours, extra meetings and no Boot Camp. 

Then her pet got really really ill…vet visits, stress, deep sadness and tough decisions ahead. 

Then she was at an event and made some choices to eat some foods that didn’t agree with her and she was feeling some physical side effects…nausea, achy joints, water retention etc.

Sounds like the perfect storm, right? 

  • Work Stress (albeit good)
  • Family stress (sad)
  • AND
  • Physical stress… (feeling pretty icky)

Oh did I mention she tweaked her knee doing something routine too? 

So she has pain on top of the other stuff…

It seems like it might be time to give up on the Winter Challenge, right?!

Of course you know I’m going to say “NO!”

And Cathy is saying “no, too”…

She told me the other day that it is time to persevere…and persevere is what she’s doing…

She is continuing to log her food. 

She is continuing to learn from what her body is telling her about food sensitivities and she is working through the work and home stress the best she can. 

Is she going to finish the Winter Challenge with “perfect attendance”?


She might not finish it with the 15lbs of body fat lost that she was aiming for either…but she WILL finish the challenge and she will finish better than she started.

And I hope that she is as proud of herself as I am because there is doing the best you can “in perfect conditions” and there is “doing the best you can when the s*** hits the fan”. 

Life rarely ever gives us a straight line to success…

When you want something you will be tested. 

It may not be now. 

It may not ever be in a way you can predict.

But it is inevitable, the test will come. 

We have your back. 

We hope you will always persevere, the best you can. 

Committed to your success,

Megan K and the team

It is hard not to be happy with a beautiful week like this, right?!

Your Monday Motivation this week is all about Halloween. 

Many of us gave away candies to give away as treats. 
Some of us even brought more into our house thanks to kids trick-or-treating.

Here are some suggestions to help you fight off the temptation of the candies:

1- Go to a party. 

Don’t even stock Halloween Candy and don’t give any out. 


Is the Grinch writing this email? I know, I know, it sounds a bit lame but truly this plan is going to be the easiest way to avoid Halloween candy. 

If this doesn’t feel right, or if you’re like me and love to see the little people in there creative costumes then the other suggestions may be a better fit. 

2-Buy only the candy you don’t like. 

This one works well for me. There are certain treats I love and others I couldn’t care less about. Those are the ones I stock up on. 

3-Give away little mini toys instead of candies. 

4-Don’t open the bag until the first Trick-O-Treater arrives 

and then make sure all the candy is given away to the last one. 

5-Set yourself a FIRM limit of one treat maximum per day. 

I personally would love to see Halloween move away from candy but I don’t think that’s going to happen anytime soon so if you are a fan of Halloween, get the candy in and then quickly get it out of your house. 

Committed to your success,

Megan K and the team