Happy Monday!

This week I had the privilege of meeting with a chiropractor friend and a massage therapist. 

We were discussing the clients we see and the types of fitness programs available these days…

There are a lot. Things come and they go. Some fads are great and some are really harmful. 

The three of us acknowledged that there are seasons of fitness (whether we want them to be or not)…

As we age, we need to consider the longevity of what we are doing.

What you and I were able to do in our teens and our twenties required less recovery time

and was substantially more aggressive than what we can get away with now: high impact, strain on tendons, ligaments and joints etc. 

But at what point do we (re)evaluate what we are doing and change course? 

We need to always be navigating and walking the line between honoring our bodies and

challenging them/ having fun/ pursuing new things. 

Here at MPower, we seem to be in an ongoing battle with the philosophy of “more is better”

“no pain no gain”,  “if I am not extremely sore it didn’t work”, “I need to have my a** kicked to see results”.

Thankfully these things are not the case. The science doesn’t support the above statements. 

We don’t need to do more, have our butts kicked or be extremely sore to see results. 

But sometimes we want that for different reasons. 

It isn’t up to me, or us, as coaches to tell you what you should want but we will coach you to consider the science and the long term ramifications of “ass kickings” and other sports/ hobbies/ fitness programs that trash your joints and put you at risk of repetitive use injuries.  

Why? Because we are wanting as much as possible to have our clients for a long time (if not life) and to consider the BIG picture: sustainable movement.  We need to be able to use our bodies for a long, healthy, happy life. 

Not just short term aesthetics. 

For example, I don’t practice Muy Thai (anymore) because I got tired of being beat up (literally) and the fed up with the strain I was putting on my body. 

I do play tennis…I hope to/ plan to play for the rest of my life.  

I wanted something competitive. I wanted an occasional adrenaline rush but I needed to consider the long term impact on my body and tennis was much more sustainable. 

​Consider what sustainability means to you. Consider modifying what you do/love to continue doing that thing you love for years to come.

Your body will lead the way.

– Megan K

Happy Monday!

A quick message this week about sleep. 

You’ve likely heard that sleep is one of the most important factors in fat loss and overall health. A quick google search reveals thousands of sites with tips on how to improve your sleep hygiene. Most of them are pretty common sense: avoid caffeine later in the day, exercise regularly and avoid alcohol. 

I’m including a short list of a few more tips to try if you are struggling to get good quality sleep. 

  1. ​Maintain the same sleep and wake schedule (even on the weekends). This routine conditions your body toward better sleep. 
  2. Avoid electronic use (particularly cellphones, lap tops and other devices) that emit blue lights. Blue light interferes with your body’s ability to produce melatonin which is a hormone necessary for sleep. 
  3. Do a brain dump 30+ or earlier before bed. Get all of the thoughts, worries, to-do’s etc out of your brain and onto a paper.  You can’t reasonably work all hours of the day so getting things off of your mind can really help you to relax. 
  4. Establish a bedtime routine: light stretch, reading a paper book (no blue light emitting devices), listen to an audio, do a meditation, cuddle, have sex, have a bath. 
  5. Avoid going to bed really hungry or overly full. 

​If you are currently getting 6 hours of sleep or less, the single most impactful thing you can do for your health​ starting today is to work on your sleep. ​Like any piece of the health puzzle, you’ll ebb and flow with your progress. 

Have patience with yourself and be willing to experiment. 

Committed to your success, 

Megan K and the team

Happy Monday!

I don’t usually write the pep talk about us as a team because this is all about your journey. 

But this week I wanted to take just a couple of minutes to tell you how proud I am of these teams at MPower Fitness.

Over the last several years we have had 5 coaches, coach throughout their pregnancies and on to very healthy baby deliveries! Coach Kristi even did it twice with us (and yes, she’ll be back…I know we all miss her. So will coach Kelly P, we hope)  🙂 

We have had all of our coaches go through a minimum of the most basic coaching certifications with most having also completed specific additional learning and integration in their areas of interest: nutrition, behavior change, functional fitness and the Functional Aging Institute.  

Believe it or not, certifications in credentials are not mandatory in the fitness profession and we take our continuing education really seriously. It is how we can continue to provide results driven (effective and efficient) services. 

Many of our coaches have pursued their own passions in other sports: triathlons, mud-runs, yoga, softball, tennis, dance and more. 

But the thing I’m most proud of right now is that recently we did an exercise to come up with our “core values”. These are the ones WE decided on. These values mean a lot to us.

Why does this matter so much? 

Because when you belong to a team you want to know for what your team stands. 

And these are the values that we chose, together. 

Now, we aren’t necessarily executing on these values perfectly every single day, but they are what we aim toward and they are the things that define us and they are characteristics we seek out in fellow teammates. 

Our Core Values:

Have Integrity


Growth Mindset







Empathy and

Work Ethic 

I share this with you today because we are focused on our 3 main pillars of results, relationships and community and we hope that you’ll continuously see the above values come through in what we do here at MPower Fitness. 

Committed to your success,

Megan K and the team

What a beautiful weekend it has been. 

I hope you’ve had a chance to get outside and move your body.

This week I ask you to please revisit the goals you’ve set for your 2020.

We are now moving toward the end of the year. 

Awesome right?! 🙂

Are you on track? 

We hope so. If you are not, we are here to help. 

As you revisit your goals, please remember

Your goals need to align with the big picture vision you have for your life.

  • How do you want to feel when you wake up in the morning?
  • How much energy do you want to have all day?
  • How do you want your mood to be?
  • How is your relationship with food- and in particular treats or vegetables? :p
  • How do you handle the temptations of alcohol, late nights or “working too much”?
  • Do you have time for fun and play? <— just for the sake of it

I have spoken with a few clients these last few days about their goals because they were struggling to stick with a short-term aggressive results driven meal plan that was selected to get faster results. (NOT for its sustainability) 

I asked, why do you want to do this? Do you feel better doing this? Yes, we know this plan works. 

But if you hate it, is it worth it? (Only you can answer this because Sometimes we are willing to tolerate/ sacrifice a high degree of discipline in the short term because the result we want is worth it…)

BUT sometimes it isn’t. YOU Get to decide. 

Ideally the changes we are looking to make need to mostly be things we enjoy and are willing to sustain. 

My dear friend Dustin hates Boot Camp. 

He comes though because he feels SO MUCH better after he works out. 

He is changing his eating because he has more energy and his mood is better. 

He appreciates exercise and food changes because he is sleeping better and he looks better. 

He is willing to do these things because he likes the results even though he doesn’t necessarily love the doing of the thing: boot camp, cutting back on alcohol and eating differently. 

Ideally we are changing behavior because it supports the long term vision we have for our lives…not just because it will get us a short term result. 

I mostly don’t eat any gluten or dairy because I FEEL better. 

I exercise consistently because I’m less of a moody “b” when I take care of myself. 

I limit alcohol because it is a trigger for anxiety for me…

You get the idea. 

As fitness professionals we want you to live your longest, healthiest, happiest life. This means getting your body composition into the healthy recommended ranges (per the American College of Sports Medicine) and moving around and fueling yourself properly because it feels great and leads to higher quality of life.

It is almost 2021, lets all recommit to ourselves and our goals. 

Your goals are for YOU. 

We believe in you. 

Megan K and the team