Happy Monday-

I was recently chatting with a fellow athlete in one of my sports about her progress and my progress. 

I’ll admit, it had been a frustrating practice. 

I had seen great strides the last 3 times I had been developing skills and then there was some serious backpedaling. 

Guess what, I know it is going to happen and it still bummed me out. 

Which is why I wanted to email you and remind you that progress simply does not go in a straight line. 

You will have times (possibly even long periods of time) where you make great strides toward your goals and then you’ll have backpedaling, 1 step forward, 3 steps back etc. 

It is inevitable. 

Hang in there and put in the work. 

You can do it and we believe in you. 

Megan K and the team

PS if you’re really stuck, take a few extra days off, get some extra sleep and make sure your nutrition is on track.  Fueling yourself for all of life’s activities is critical 🙂

Have you heard the quote, “A river cuts through a rock not because of its power but because of its persistence (by Jim Watkins)?”

I believe it is the same with achieving fitness goals or any goals for that matter. 

Do you need power? 

Yes, power and strength to be persistent and persevere. 

It doesn’t matter what your goal is; lose weight, become more fit/toned, run a marathon, or to just be healthy overall. Whatever your goal, it’s your perseverance that will help you get there.

Tami Hamilton is the amazing woman I want to talk about today. She turned the fabulous 50 this year, was someone that hated going to the gym, lacked energy and was lacking the motivation to change this. I asked how she felt prior to joining MPower Fitness and this is what she told me.

“I hated going to the gym to workout. I was unhappy with how I looked, I had no energy, was unmotivated, and I was eating badly.”

That’s a pretty average statement for people joining our fitness family.  But deep down Tami wanted to make a change, she wanted to feel better and have the energy of a 30 year old. So, she came in to our camp and wanted to see what it was all about. After the orientation she actually walked out and wasn’t going to join. Thankfully she changed her mind. Take a look.

“I turned 50 this year and read that as you get older you lose strength.  I saw the Facebook post and just decided to try it.  When I went to my first orientation I almost did not sign up. I started out to my car but then I thought, 6 weeks I can do so I turned around and went back in. 8 months later I am still going and look forward to it every day.

 I have a better outlook on life. Just a week ago I went hiking with friends and I was always the one holding up the group.  Well not anymore, I kept up and felt good at the end and not tired.  Also my friends said they were proud of my progress because now I could do the harder hikes with them.  I felt proud of myself when they told me this.”

If Tami had not turned around and came back and pushed through she would not have accomplished her goals. Her friends would be out hiking and having fun and she would have been left behind. Tami’s persistence has allowed her to have a new perspective on life. She’s learning to eat better and not give up if she has a small setback.

“I am learning to make healthier chooses and to not get down on myself if I give in to temptations. I’ve learned to ask for help because there is a team to help me.

I love making new friends – it is so inspiring to have people around who have the same goals and face the same struggles you do and to share with each other helps in this journey.

I look better now.  I am not where I want to be 100% yet, but continue to work on getting to a healthier me.”

And with Tami’s determination and perseverance she will most definitely get to where she wants to be. We are so proud of you Tami. Keep up the good work.

Happy Hannukah, Merry Christmas or Happy Monday-

I’ve been thinking a lot about this pep talk over the last week and how to convey this message. 

I was going to come up with a catchy jingle or a goofy youtube video because I love when people laugh but it isn’t coming to me so I won’t force it… 

The idea behind this week’s pep talk is **fun**. 

How can we make the approach to the fitness or health goal more fun? 

How can we make the process of working toward the goal more enjoyable? 

How can we have an even better time doing this

(By this I mean the journey of fitness- with a cross-over application to any goal in life)

As I say in the Megan K Fitness podcasts, “fitness is a journey and as much as possible we want to find joy in the journey”.

I mean it. 

When we like/love to do a thing we will make it a priority.

When we move our bodies and fuel them out of love for them we will see changes faster than we could have imagined. When we treat our exercise, fitness, fueling process as a punishment or a restrictive, limiting type of process we will find it miserable. Makes sense right? 

I have a joke at the studio with the team, “are we having fun yet?” I typically ask it during the heart of a perceived struggle. Why? 

It makes me/them laugh. 

It lightens us all up. 

We stop being so darn serious. 

And then we get back to work with a change in perspective.

So as we are in the heart of the holidays- the happiest time of year- I’d like to ask you, are you having fun yet? 

Could you make your fitness/ health journey more fun? 

Can I/we help?

We’d sure like to… 🙂

So how might we have more fun? 

Ultimately, only you can answer this but I have some potential starting points just in case they are helpful.

The following are ideas I’ve seen work for clients, the team and myself in joyful pursuit of our goals.

  • R-e-l-a-x
  • Lighten up
  • Get curious
  • Be playful
  • Become willing to experiment
  • Make a joke
  • Receive a joke
  • Get some music going
  • Avoid pain- seriously. Please.
  • Find gratitude for all that is going well.
  • Appreciate what you can do (pain free, with ease, with improvement etc.)
  • Acknowledge/celebrate/ find/recognize what is getting easier as you go, and focus on the ease

Now I’m not saying you should show up to your workout and spend the next 30 minutes messing around. Work needs to be done. 

We do need ‘time under tension’, but let’s not confuse tension with misery, suffering or something awful. That’s not only unnecessary and scientifically has been proven to slow down progress. Misery/suffering is psychologically the complete opposite of FUN and probably not going to make you want to keep doing the exercise. Right? Yikes. But we do need to work. 

So our aim must be to find the balance between doing the work in a way that respects our bodies while doing the work in a way that expands our limits. 

Not too much, not too little.

And if you’re not having fun at least some of the time, then it is necessary to shift your focus because miserable just isn’t the way to go… 

Our hope for you, as we go forward, is that you’ll approach moving and feeding your body with joy and that you’ll do it with self love NOT as a punishment for something done or not done in the past. 

With much love and appreciation for you, 

happy happy holidays. 

Committed to your success,

Megan K and the team

We hear often from the moms who attend MPower Fitness that being busy is one of the biggest obstacles they need to overcome when they are pursuing health and fitness goals.

Our fantastic client Youa is no exception to that.  

With four young children and a full-time profession she is definitely busy.

Before joining MPower Fitness she had just begun exercising again and working to get in shape…

She says, “I thought I was ok but I knew I was not happy because this was the biggest I’ve ever gotten. I didn’t workout. I ate everything I loved with no limits. I just didn’t care or was too lazy to do something about it”. She knew she needed to get in shape to be healthy and strong for herself and for her family.

She had begun to have back and foot pain due to the extra weight. That combined with a family history of high blood pressure and diabeste and Youa decided she should change her ways.

Since beginning to exercise and losing some body fat she has noticed that both her back and foot pain are gone!

Youa says she was VERY nervous to get started. She was scared of any workout called “boot camp” and was convinced she was “going to die” during the session. But Rachael met with her, encouraged her to try a challenge and the rest is history.

Youa says the 30 minute workouts during the early morning timeframe help her fit everything in so she can get done with work and go home to her babies. “I love the 30 minutes, variety and the people. It is never a dull moment at boot camp. I’m now working out 4-5 times per week and I’m working on my food and water everyday…slowly making better decisions and being more aware of what I put in my body”.

No journey is completely obstacle free though and for Youa the obstacle is food. She says “It’s my only downfall. I love FOOD! I’m still working on it everyday. I overcome it by reminding myself of my goals.”

Since joining MPower Youa is down 15.3 lbs  8.75 inches and 1.6% bodyfat​.

We are so happy you found a workout that you like and that you have some “me time” Youa. Congratulations on all of your success! We are happy to have you with us as a part of the Fit Family.

Teddy Roosevelt once said that “comparison is the thief of joy”… I would go one further though and say that missed expectations are right up there as happiness thieves as well, but I’ll come back to those later… 

The interesting thing about comparison and expectations is that we do both to ourselves (with our thoughts), which means we can choose to do better. 

One of my favorite things about coaching a person through his/her personal fitness journey is that it is just that: personal. We all have our own goals, histories, likes, circumstances in our lives, genetics health considerations etc. 

All of these factors impact the journey- so with that being the case why would we ever compare ourselves to others? It doesn’t make sense to compare.

But we do it, right? 

You compare. 

I compare. 

She compares. 

He compares. 

No good comes of it.

I’m intensely proud of all of you and our clients here at MPower Fitness. (Not that what I think matters- the only thing that truly matters is how you feel about your own results/journey.)

You’re accomplishments are remarkable and your commitment to being healthier and better versions of yourselves is what drives us to do what we do. 

I firmly believe that most everyone sees numbers that align with their expectations and desired outcomes, but every now and then this isn’t so. 

It is a sad time for us coaches when we meet with a client who looks great, feels great, has had others notice how much fitter she/he is looking but then the numbers don’t show as “big of a difference” or as “dramatic a change” and then the disappointment sets in. 

It is a bit bananas how much a person can let those numbers impact her/him.

But we do let the numbers get us down…because we see that “so and so lost 15 lbs in one month” or “such and such is down 10.5 inches”…and comparison sets in. 

You have your life. I have mine. She/he has hers/his. 

And if YOU are feeling better, have more energy, are looking more like how you want to look then who gives a toot what the numbers say? **The exception being if your body fat is in a dangerous place and you need to get it down for health reasons**

It is your life and YOU need to decide the pace at which you want to go and how great you’re going to feel while you do it. 

I’m not sure about you, but I’m going to do my thing the very best that I can and then continue to work on letting go of comparison. And when I go to bed at night I’m going to sleep well knowing that I gave the very best I could to be a better version of myself: fitter, healthier, kinder, more generous, more productive etc. Then I’m going to (work on) let(ting) go of whatever anyone else is doing because it is none of my business and her journey is hers.

Are you with me? Will you too, just do the very best you can and then be satisfied with the result? 

We’re committed to your success- and the joy of the journey,

Megan K and the team

While we live in MN where everyone is nice,  it can be hard to get out and meet people and make friends. Just about everyone needs some kind of social network.  

Many of our clients seek out fitness services but learn along the way that they are also looking for a social network. It is incredibly helpful to be in an environment where we are encouraged to be healthier, uplifted and supported- especially if in other parts of our lives our friends/ family are not as focused on those things or are even detracting. 

Our client Sandy says, “Before I answered the invitation on Facebook (to join MPower for Life) I was having a really rough time.  I really did not have any motivation for anything. 

My husband of 50 years passed away in Jan 2018 and I had no idea what to do.

I was not feeling well and gaining weight. Joining MPower for Life was a pretty radical move! I knew it was for me when everyone was working out and laughing!
I feel much stronger – mentally, emotionally and physically already.  I look forward to each and every day. 
I’m eating good food and losing weight!”

Sandy knew she wanted to get in good shape and she knew she had to because she was going to be managing her home and the yard work without the help of her late husband. 

Her inspiration has come from her husband, “My goal is to do 10 regulation push-ups. Jer, my husband, teased me all the time because I could not do 1(he could do 100 without breaking a sweat).”

I hear from coaches Amanda, Carla and Kim that she is on her way … 

Sandy says “The best thing about this program is how good I feel after workouts!” 

We are thrilled Sandy found us and couldn’t be happier with how much fun our MPower for Life clients all seem to be having EVERY single session. 
Sometimes we stop what we are doing in the office just to listen to them laughing and giggling during their workouts. 

It is delightful. 

We are so glad to have you as a client Sandy, and we can’t wait to take a video of you doing 10 or more push-ups so that you can send it to all of your family. 

Megan K and Team

Happy Sunday Fit Bodies-

I hope everyone has had a great weekend!

Today I’m thinking back to when we completed our first ever Amazing Race.

Myself and the team planned out six fitness based tasks at five different locations, provided clues, and the teams had to solve the clues to make it to the finish line. 

We had a blast. The participating teams put forward their best efforts and we had a tie for 1st Place! 

A BIG shout out to the #sweatycoconuts and the #buckfurpees :p

What impressed us so much was that many of the clients who participated had never done anything like this before and really stepped outside of their comfort zones to try something new and unknown. 

Sometimes that’s what is necessary to make progress faster.

We have to take a risk, take a chance and try something new. 

This week, what will you do or try that is unknown or even a little scary? 

Have you seen or heard of a new cooking technique? 

Have you always wanted to try a certain dish/ food? 

Are you almost ready to lift a heavier Kettlebell or Dumbbell? 

I challenge you to get a little bit uncomfortable this week and try something new 🙂

What’s the worst that could happen? 

Megan K

PS Thank you to those clients who reached out these past few weeks to set up meetings. I know sometimes you get stuck, stall out or need a pep talk. I’m here for you. All we need to do is get it scheduled.

This week I’m going to share my story. 
I don’t do it all that often because it feels a bit awkward, but I felt like it was
time again to tell you from where I came and why. 

I moved here from Minot, ND in June 2010.

Prior to moving, I was teaching and training at several studios around that small town in North Dakota and
I loved so many things about it. 
I had great friends, great clients and fantastic co-workers. 

But my personal life was an absolute disaster. 
I was coming out of a completely incompatible marriage and I was in a dark place emotionally. 
I felt like a failure. I had made a lot of mistakes and didn’t know how to work through all of what was going on with a lack of life direction, a failed marriage and a few other big personal disasters. In addition, I was hanging out with some folks who were deeply into drinking and smoking. Not surprisingly, I was too. I was using alcohol and closet smoking to numb out the pain from other poor life choices.  

In February 2010, on a dark cold winter evening, I was at the home of several guy friends for a 90’s themed party. 
The party was really well attended a fun evening. 

But the night quickly became a disaster that I’ll never forget. 
I’ll spare you the gory details, but the long and the short of it is that a person I knew and believed cared about me raped me, beat me up, called me horrible names and threatened my life. With a promise to have me killed if anyone ever learned about this.  

I found myself running down the road in a borrowed coat with my shoes only barely on screaming and crying.  

There were a lot of things that came out of this personal catastrophe. 
A trip to the Emergency room, 
an invasive exam, 
statements to the police
Interviews with the Air Force police
the return of my still technically husband from Squadron Officer School
and on and on…

But if you’ll fast forward a bit with me what ultimately came was the realization that I’d never be the same AND
that I could not stay in Minot, ND. 

I was no longer safe.  I had to leave. 

This was confirmed when I found at that not only would the person who raped me NOT be going to jail, he would get to remain in the Air Force. 
Where he still serves, to this day…

This is all pretty dark. I realize.  
But it matters because it has shaped who I am and what we are today. 

When I moved to Minneapolis, I knew two people. 
One was Adam Glass (whom I loved dearly and trusted with my life) and the other was a friend who worked for Core Power Yoga. I’ve seen her twice since moving here. :p Basically, I knew nobody. 

But,  I knew what I wanted. 

I had a vision of creating communities of people who love and accepted each other regardless of personal struggles, dark times, difficult life choices etc. 
And I wanted this community to be focused on the pursuit of better. 
Whatever better looks like for the individual. 

I wanted people who didn’t know that many people to feel supported. I wanted people to feel loved and welcomed. 

And I wanted all of this to be centered around movement and exercise. 

I know when people move their bodies they feel better…and if I can just get someone who is in a dark place: whether it be a lack of self-esteem, fear about the future, financial, health or political concerns, family concerns, troubles with children or spouse just to move around a bit amazing things can happen.  The human body is really miraculous.  The human body wants to facilitate a beautiful life for you.
And when you start seeing accomplishments anywhere in your life (but especially physically) it can often seem possible again that other things can improve too…

Plus, when we put ourselves in a situation or an environment where those around us are wanting to get better too, it is remarkable what can happen.  The influence from other positive focused people is HUGE for us.  
We start to expect and demand better of ourselves. 
We start to elevate our standards for our lives and even better  we start to believe these better things and times are possible for ourselves. 

Stay tuned for part 2…

Happy Monday Fit Family-

We recently began another 6 week challenge and at orientation, I talked a lot about how when we are looking to create a new and improved version of ourselves we need to take consistent action. 

Did you know that there are three main ways that behavioral change can occur?

1-a significant life event occurs

(birth or death of a loved one, marriage, move, discovery of a massive health condition etc.)

2-daily conditioning

3-the 5 people with whom we spend the most time

You’ll notice that two of those are about environment and actions within our control.

One of them is about outside events/forces occurring in our lives and how we respond to them

This means that we can always choose to do better. 

My mother used to tell me that I would become like the kids I used to “hang out with”. She told me it was impossible for me to spend too much time with the naughty kids without becoming naughty myself. 

I’ve noticed that when I spend a lot of time with my friends who like to go to Happy Hours and eat foods that don’t align with my health and fitness goals that I’m eating more of those foods too…

It turns out my mother was right. 

At MPower Fitness, we teach our clients that fitness and health are a journey and that we want to fall in love with that journey.

Along the way, we can make it easier for ourselves or harder. 

Being in a community of folks who want to get better, who prioritize their health and fitness helps. 

So does consistent action. 

Daily conditioning: #2 and environment: #3. 

You don’t need to wait for #1- for some significant life event to occur- to desire change and then take a new action. 

You can start right now:

1-Plan your workouts for the week.

Get them on your calendar. 

2- Plan healthy options for your food intake. 

3- Schedule quality sleep and relaxation. 

4- Surround yourself with your most supportive friends and family members. 

We know you can do it and we’re always here to help. 

Lets make it a great week! 

Megan K and the team

Perhaps you have had a time when you wanted to do something but weren’t sure you could? Our client Robin was in that position before she got started with us.

She says, “I kept seeing MPower Fitness pop up on my Facebook.  I drove by the SLP a few times, but didn’t think I could go in because of my shape and size.  The last time I drove by I saw a few ladies in their 60’s talking in the parking lot who were looking FIT and HAPPY, I thought if they could do it, I probably could to. So I did.”

Robin hadn’t always doubted herself.  

Just a few years earlier, she was traveling the world, running ½ marathons, doing triathlons, earning her masters degree and ‘living the dream’.

Then in her 30s, things changed. Big time.  “I became a mother of 2, worked full time, our roommate died of cancer, my best friend committed suicide at age 28, I lost my job 4 years in a row and I found myself eating just to feel alive and I fell into a deep depression.   I was drinking 1 or 2 liters of diet coke a day and eating non-stop carbs and sugar. I was fat, tired, and so depressed that I was on depression and anxiety prescriptions and addicted to diet coke. I gained 100 lbs over 10 years.“

Robin knew things had to change and she wanted them to…after she overcame her fear of what boot camp might mean, she signed up for our program and started to put herself as a priority again.  She says she schedules 3 sessions per week- in the evening, after work- and if she misses a night, she goes on the weekend. “The 30 minutes sessions are very doable to squeeze into my busy life.  I feel very strong, fit and mentally I feel alive again.

“In my almost 1 year of joining MPower Fitness, I am off all my depression and anxiety drugs, and stopped drinking diet coke.  I feel more alive and am starting to crawl my way out of the mess I was in. I also feel really strong and more fit, I am doing so much more with my husband and kids and truly loving my life and how I look. My goal was to lose a lot of weight.  That hasn’t happened like I thought it would, instead I have lost inches and regained my mental health. All of my clothes are loose and I have gone down 2 pant sizes. I realized I need to be nicer to myself and take this one day at a time. It took me 10 years to gain weight, it will take some time to lose this weight.  My goal for 2019 is to focus on my nutrition and continue the MPower sessions.”

I’m almost 40 and really looking forward to my next chapter.  Hope they are better than my 30’s.

Wow Robin! We are so happy you saw those women in the parking lot who inspired you to come in and we are so pleased to hear of your success! Life changing.  

We all have times when we doubt if we can do something… I’m not this enough, or that enough. The truth is you are enough, right now. Whatever you are aiming to do, you can achieve. It will take work. But you can do it.

We believe in you!

Megan K and Team