Hi there!
A few weekends ago, 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

PS. As always, please come check us out for 3 free sessions! Visit one of our websites:

https://www.fitbodybootcamp.com/stlouisparkfitnessbootcamp/

We are wrapped up our very successful Winter Body Transformation Challenge a few weeks ago and we are now in the second half of our Spring Body Transformation Challenge. We just wanted to send a big WELL DONE to all of our participants.

6 weeks of unlimited boot camp sessions.
6 weeks of incredible progress and results.

You should be PROUD of how far you have come.

So without further delay, our winners are…
(As a reminder the results are scaled so that those with less to lose to reach American College of Sports Medicine Healthy Standards receive more points…which is why despite being quite close in number Brendan beat out Dustin).

1. Brendan H
-23 lbs
-5 % body fat
and 10.5 inches
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2. Dustin H
-25lbs
-12.25 inches
-5.8% body fat
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3. Carolyn K
11.8lbs
20 inches
.7% body fat
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4. Marcos B

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5. Nicole L

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Also a big shout out to our close competitors!

Some amazing results made by

Dori S, Missy B, Katie O, Lance F and Kae T!

Amazing work everyone!
We are so proud of each of you!

Megan K and the team

PS Curious about Boot Camp?

Check us out for 3 free sessions at one of our locations:

Today I ask you to please revisit the goals you’ve set for 2017.
We are now into the second Quarter 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 Q2, lets all recommit to ourselves and our goals.
Your goals are for YOU.
We believe in you.

Megan K and the team

Pep Talk: Destination Addiction

Happy Sunday/ Monday Fit Bodies.

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

On to the pep talk…

In a recent video I spoke about:

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

and then in part two, 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.

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”.15697227_10211739351187081_7360709797811784300_n.jpg

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. In 2016, I 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

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Amy S: Minnetonka

“Megan K is a fabulous trainer! She meets her clients where they are and helps them discover a better version of themselves. Megan is not a trainer who pushes you to perfection, because she knows that perfection doesn’t exist. The goal is always better and Megan K inspires her clients of all ages, sizes and backgrounds, to eat better, move better, do better and be better.

I was first interested in what Megan had to say when I heard her speak and share her philosophy to stop when it gets hard. I have learned through Megan’s guidance that by listening to my body I can make the best progress. Megan, along with her team, teach us about the exercises that will help increase strength and burn body fat and the foods that help in that process. Since training with Megan, I feel great. I have more energy and less stress. I have lost weight and made some new friends.

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