This week I wanted to send you a note about “the pursuit of better”. 

Often when our clients come through the door they tell us “I just want to feel better”. 

For some this is associated with 

  • being leaner
  • wearing smaller clothes
  • fitting into the clothes they have that are too tight
  • reducing pain
  • having more energy
  • sleeping better 
  • improving ability to move around
  • having a higher sex drive and on and on.  

But the common denominator is that they all want to see some sort of improvement: whether that improvement is objective or subjective. 

What is interesting to me is that the improvement in how a person feels often comes most steadily along side of the pursuit of the goal. 

You might think, surely it only comes when the goal is MET but that is usually not the case. 

The journey or the pursuit of the goal is typically where people find the most joy. Yes, yes of course 

meeting the goal is extremely important but the learning, growing, expanding happens on the journey. 

And that is often where people find the MOST joy.  

“fall in love with the journey”

We want our clients to know that greatness (in any area) is a process and a journey. 

The key is to find the wins, find the improvements and have as much fun as possible along the way. 

Be light and easy about it. 

And remember when we are doing things out of punishment and fear it rarely leads to a positive result.  

So whatever mental gymnastics you need to do, do it so that you see your journey as one that is and can be fun. 

We are committed to your success, 

Megan K and the team

I wanted to write to you briefly about 3 quotes that resonate with me 

1- “As human beings we are just scratching the surface of our potential”.  

This is something I say all the time. I’m sure someone much cleverer said it at one point but it is a thing the team constantly tease me about because I’m always talking about going to the next level, leveling up, getting better, scratching the surface of what we can do and on and on.  

Because IT IS TRUE. 

It may be THE Thing I say as I’m dying (not that I’m dying) but I’m that passionate about it.  ​Always believe in your potential and your ability to become more.  Always. 

2- “Fall in the love with the journey”

Leveling up is sometimes HARD.

Along the way, a lot of people contemplate throwing in the towel. 

And that is why we must fall in love with the journey. 

Whatever it is you are working toward remember the journey…it isn’t just about getting to the next level it is about enjoying the process of getting there.

3- “Work is love made visible” 

Khalil Gibran 

This one is a reminder to us coaches that every day we show up to coach, we are in service to you: our clients. We aim to show you how much we value what we do (as your coaches) and the contribution we get to make to your lives by doing what we do with passion, enthusiasm and with a love and respect for our craft. 

It is an honor to be on your journey as your guides or coaches. 

We are committed to your success, 

Megan K and the team

This week I want to write to you about the cycle of change. 

I first learned about this cycle during a great seminar taught by personal growth coach Rod Harriston

Rod is one of those charismatic, engaging and educating coaches who captivates an audience. 

The day I heard him present on this topic I was convinced I had heard one of the greatest talks- ever. 

I’m still pretty sure that’s the case. 

The material he showed us about behavior change is material we still use and aim to work with/ understand with you, our dear clients. 

At the outset of any behavior change journey we have what is called Inception. 

This is the idea phase. 

There is excitement. 

There is enthusiasm. 

There is momentum. We want to get going toward our goals and our believe in ourselves and our ability to do what we set off to do is typically high.

Shortly after Inception we enter the phase called Resistance…and if resistance gets too out of hand we fall into deception. 

Resistance is that voice inside of us telling us to procrastinate, that maybe we could wait on doing the thing, that the thing is too hard, that the thing is too easy, that the thing is no longer desirable etc.

Resistance is first class BS. 

Don’t get me wrong, it is real. 

But it is all just the unconscious mind playing games with your conscious mind. 

It is fear based. It is primal and it can be avoided, by first understanding that your mind will play this game. 

And the way to move through it is ACTION. 

Reactively Resistance or Deception is an emotional, intense phase where your emotions are turbulent. 

  • disbelief
  • let down
  • awareness of all the work
  • disillusionment
  • attitude dips
  • frustration 
  • people QUIT

Some people have a such a strong purpose and accountability to their vision that they instinctively push through Deception without knowing why they had that moment of weakness or resistance towards achieving their vision.  

Proactive Deception feels less like you were deceived and feels more like resistance. You are aware that the now conscious incompetence is exactly what you need in order to be ready for that vision. When you proactively want to change your life and find yourself in Deception you can train yourself to celebrate the growth. Appreciate that the vision that you have created for yourself of where you want to go and who you want to become has let you to these trials and tribulations to prepare you for all of the glory in Identity. 

After taking the necessary action repeatedly, for several weeks (according to some 60 days) you move into Identity. 

This beautiful phase is when you start to believe that you have become or are becoming the thing you set out to be or you KNOW that you can do the thing. 

And last but most certainly not least the transformation occurs. 

You are a changed woman/ man. 

The most critical phase, outside of getting started though is Deception. 

And when you are aware that it can and will happen to everyone you can be proactive about it. 

You can remind yourself that it is ok. You’re going to get through things and to just keep taking action.

How are you taking action today?

– Megan K and Team

This week I was connecting with participants of our Body Transformation Challenge and wanted them to contemplate the quote below:

“Argue for your limitations, and sure enough they’re yours”

What do you think? 

Do you think how you think and feel about something will impact your progress? 

It will.

As you go forward, I encourage you to spend more time (almost all of your time) telling anyone who will listen and yourself (most importantly yourself) why YOU CAN achieve any goal you set your mind to. 

Why you can feel fantastic, be in the best shape of your life by your next birthday etc.

Remember our success has very little to do with our capability and much more to do with our belief in our ability to meet and exceed our goals. 

Of course we must take actions, but we must begin by believing that we can. 

Committed to your success, 

Megan K and the team

Happy Monday –

Today I’m writing about the importance of willing to be “comfortably uncomfortable” along your fitness and health journey. 

Translation: become ok with change, uncertainty and the process of experimentation. 

I know. I’m asking a lot 🙂

In order to continually see progress and results, we need to be willing to ask questions, run experiments, test things, challenge belief systems and go beyond where we currently are to get to where we want to go. 

That’s a bit vague, I realize but bare with me. I’ll give you some examples. 

If we want to achieve better and better results we need to be willing to do a few things: 

1- Test things and be consistent with the test – for a while

​If you are ​going to carb cycle, try it for at least 8 weeks before you decide if it is for you/ not for you. 

If you are keeping a food log, keep it long enough to collect some solid data. Ideally a month or even longer. Then tweak what you are eating slightly for a month or two and then decide if that is working. Don’t expect results over night. 

2- Run a new test when it is time for that but don’t switch tests/ experiments every week. 

If you’ve been carb cycling for a year, it might be time to try something different. Unless you feel amazing and are still seeing great results. 

If you’ve been going high fat for a long while and you aren’t feeling great then perhaps it is time to do something different. 

Ask yourself, do you need to shake it up with what you are eating? Maybe. But also maybe not. 

3- Be willing to challenge old/ current belief systems about what is necessary for success.

We have a few clients who have made great progress living off of what most would consider “junk food” and fast food. 

How did they do it? They ate more. Part of their lack of progress was not eating enough. 

This belief system that we can only make great progress eating healthily isn’t accurate for all people.  I can only see results when I do a, b or c is limiting.  Challenge it.  

Side note: Do most people feel way better eating healthily? Yes. But my healthy isn’t your healthy. We are built differently and we need different things.  🙂

And on a different side note, what if I told you that what you believe about what you are doing matters more than what you are ​actually doing.  What would you think about that? 🙂 

4- Adjust and readjust goals and expectations.

The trickiest statement we can make about goals is “I want to get back to or go back to…” We never go back. We only go forward.  Could forward mean your clothes fit better again? YES. Absolutely but we can never go back to a time in the past. 

As an extreme example, me aiming to look like my 17 year old self as a 37 year old woman is not a productive goal.  I was a cute little twig back then. Just a teeny little peanut. To look like that,​ I’d need to lose a LOT of muscle mass and become a vegetarian.  Neither are going to happen.  I’m unwilling.  I can only go forward and be a healthier, fitter version of my current self.  

​The same goes for you…

You must find ways to go forward to your goals. 

And this will involve being comfortably uncomfortable. How can you apply the above? 

Are you stuck? We are here to help. 

Committed to your success, 

Megan K and the team

Happy Monday!

And for those who enjoy football, welcome to football season. 

This week’s post is for all of you football fans out there!

Here are a few quick tips to survive football (viewing) season:

1- Hydrate well with water  

For many, attending games or hosting football events includes some alcohol. Make sure your pre-game events include plenty of water.

2- Veggie trays are your friend  

All the tastiest dips can be served with chips OR even better chopped up fresh veggies.  Try celery, cucumber, peppers, carrots, broccoli, cauliflower, snap peas and even zucchini for dipping.

3- Instead of ordering pizza try preparing your own flat bread.

4- Refrain from “throwing in the towel”.

If you do indulge don’t give up on the day. Have some water and make your next meal or snack protein and veggies.

If you are like some of our Fit Fam and rarely watch football you can apply these same tips to any Sunday tv watching you might be doing. 

Keep up the awesome work!

Megan K and the team

We are in one of the two main times of year when people really get serious about their fitness goals.

I know many of you have been pursuing your goals diligently all summer, but some of you relaxed a bit/ a lot. 🙂

It is normal…

In the fall (and spring) people seem to get really serious again. 

With this often comes a renewed commitment to 

  • ​getting in training sessions
  • watching how you eat
  • cutting back on treats and alcohol
  • holding yourself accountable with measurements and progress photos 

But what we don’t often talk about is our expectations and the process.

We want results RIGHT NOW.

In fact, most of us want results YESTERDAY. 

Damn it, why don’t my pants fit better right now and how come I haven’t lost weight yet? 

I get it.  

We’ve all been there. 

Most often when we gain body fat, or lose stamina/strength it is a gradual process of relaxing our productive behaviors that leads to the undesired outcome. 

We don’t take a few days off and lose all of our strength. 

Just like we don’t eat some desserts, go to a few weddings or take a vacation and “blow it” all…

It is the sum of actions, over time…

​So it follows that it is the sum of actions over time that will lead to the results you want as well. Right?

So how can you set yourself up to have patience with the process and see results?  

  1. ​Track your progress and only check in every two weeks MAX. Preferably monthly. If you check for results daily you will be disappointed. 
  2. Use multiple metrics for tracking: photos in swimwear are best, body fat testing, measurements and the scale. Again, do this twice a month MAX.
  3. Track other metrics: sleep, energy, mood, confidence.  Sure these can be harder to measure but they have a DRAMATIC impact on quality of life.  If you feel great, have great confidence and energy do you care what size your pants are? 
  4. Make gradual- sustainable changes- don’t eliminate all the fun and treats or you’ll feel sad and frustrated if you aren’t seeing changes as quickly as you’d like.  
  5. Make this as fun as possible.  Try to do something you love or at least can tolerate. It will make the journey more enjoyable. 

Have patience with yourself and trust the process. 

You can do it! 

Megan K and the team

If you’ve ever spent hours trudging along on a treadmill and still haven’t lost weight…

If you’ve been running, walking, counting calories or points and your belly fat still won’t budge…

If you’ve hit a weight loss plateau and nothing seems to be working…

HIIT just might be for you!

What is HIIT?

High Intensity Interval Training (HIIT) pairs brief, intense bursts of activity with even shorter rest periods in between. A HIIT workout incorporates a variety of exercises and might include jumping jacks, burpees, high-knees running, or pushups.  

For example, you might start your HIIT workout doing jumping jacks, pushing yourself hard for 30 seconds, then resting for 10. You follow that up with 30 seconds of high-knees running in place, followed again by a 10 second rest. You’ll repeat this pattern with a variety of exercises for five to ten sets. The most effective HIIT workouts typically lasts just 30 minutes or less.  

Why is HIIT More Effective?

The National Institute of Health released the results of a study comparing the number of calories burned during a 30-minute HIIT workout versus weight training, running, and biking. Researchers found that HIIT burned 25-30 percent more calories than the other forms of activity. That’s because HIIT uses your body’s energy reserves, keeping your metabolism ramped up after your workout, and continuing to burn calories for up to 32 hours afterward.

Greater calorie burn in less time? Sign me up!

But wait…there are even more benefits to HIIT! Studies show that HIIT:

  • Burns more fat. Increased metabolism means greater calorie burn over a longer period. One study revealed that people performing HIIT three times a week for just 20 minutes, lost 4.4 pounds in just 12 weeks. And that was without any changes to their diet.  
  • Is more efficient. HIIT enables you to lose more weight in less time than running, biking or weight training. At just 30 minutes a session three times a week, that makes it more efficient than other forms of exercise.
  • Will help you build endurance. Because HIIT improves your muscle’s ability to use oxygen, (including your heart) you build endurance which makes it a beneficial activity if you’re training for something like a marathon.
  • Is good for your overall health. HIIT will enhance your cardiovascular health, improve cholesterol levels, even help fight type 2 diabetes by adjusting your insulin sensitivity.
  • Is good for any fitness level. You don’t have to be an Ironman to perform HIIT. Even if you haven’t exercised in years, you can start HIIT and work to your best ability to achieve the results you desire.

Is HIIT for You? The only way to know if HIIT is for you is to try it. To find out more about HIIT at MPower Fitness=. You’ll get fun, fast, high-intensity workouts at flexible day and evening times, plus nutritional information, and professional coaching support. Find out why High Intensity Workouts might be just right for you!

Megan K and Team

Happy Monday –

A lot of our clients come to us for fitness and fat loss coaching. 

Those who have serious fitness goals and those who are serious about dropping body fat are typically paying attention to what they are eating. 

But there can be a lot of confusion about what to eat, how much to eat, when to eat, as well as when not to eat etc. 

And there are a lot of paths that can work for people. No one meal plan or “diet” is the right program for everyone. 

It is important to educate yourself, ask questions (we are here to help) and be willing to experiment. And keep on experimenting because (surprise!) things will change as you age.  Are we having fun yet? 🙂

This week, one of our coaches said she was working with some new clients who are not eating enough food. 

Yikes! This is a really common thing we run into as fitness professionals. 

And believe it or not, under fueling can really slow down your fat loss progress! Not only will you end up feeling like do-do, be more susceptible to injury and struggle with your workouts, you might stop losing body fat if you don’t eat enough! 

By coach’s request, this week’s Pep Talk is about Basal Metabolic Rate.

What does that mean? 

Basal metabolic rate refers to the amount of calories your body needs in order to sustain itself at rest. 

Without going too deep into the science, think of it as what you need to consume to keep yourself alive and functioning even before activity.  

This is the bare minimum of food that you would need from day to day.

Now this is where it gets tricky. A lot of times clients come in, hop on the InBody Scale, and examine the printout and discover that they are only just hitting the minimum. If this is you, then it is time to gradually work up to eating more food! 

Add further to the trickiness the fact that we don’t absorb nutrients equally from all foods, nor do we absorb energy. 

So as a general rule pick the healthiest foods you can find and try to eat those and you’ll be covering your bases on nutrient absorption…barring G.I. Tract issues and food allergies.

Why is it crucial to eat enough? 

Without enough food, you’ll be struggling to drop body fat and gain lean muscle (if either are your goals).

You can’t expect your car to go anywhere without gas.

The same is true for your body, without food (fuel) not only will you STORE more body fat (over time) you’ll also lose lean mass. 

Why would you lose your muscle/ lean mass? 

Because it is more metabolically expensive for your body to keep muscle on you than it is fat.  

So if you go long enough, not eating enough, you’ll end up losing muscle tissue. Sure you’ll lose fat too…but the loss of muscle tissue will lead to an even lower basal metabolic rate.  

Very sad news. 

So the moral of the story is that your basal metabolic rate is an important number to have as a gauge for how much you are needing to eat (as a minimum) each day. 

Not sure of yours? Schedule a meeting to hop on the InBody and get yourself assessed.

Megan K and Team.

Happy Monday –

Today I wanted to write you a quick note about the fitness myth of “all or nothing”. 

In the studio we hear from many potential new clients that they are either completely on track or completely off track. 

They are either dialed in with their food or flailing.

They are attending sessions or sitting on the couch…

This may not be you. You may steadily walk a path of moderation and staying true to your goals, and if you do then kudos! 🙂

If you are someone who tends to be of the “all or nothing” mindset then this Pep Talk is for you. 

Rachael often jokes at orientation that if you have a bad meal or a bad day of food choices, you just need to get get right back on track at your first opportunity. She says, “You wouldn’t slash 3 tires if you got a flat tire on one, right?” It is the same thing with food. Sometimes it can feel hard to get back on track though…

When we do our NAG meetings in the office (Nutrition and Goal Setting) we talk about aiming for 1% better. 

What can you do today that is 1% better than yesterday? Not 20%. Not 5%. Just 1% better. 

Some days it will be easy to do more but other days you just need to ask yourself can I do a little better than yesterday? 

Can I be sure to drink all of my water today?

If I can’t make it to Boot Camp can I get outside for a walk? 

If I can’t go outside, can I do an at home workout? 

Can I get another serving of veggies today? 

Can I eat a piece of fruit instead of a holiday cookie? 

Just a little better…

The reality is that most longterm fitness goals are attained by way of gradual, long term efforts and progress. 

Not all or nothing thinking or actions. 

So ask yourself this week, what can I do to be just a little (1% even) better? 

Committed to your success, 

Megan K and the team