Happy Sunday Fit Family-

This week’s pep talk is all about the blues…

As the weather changes and the nights get longer more and more clients tell us that they feel kind of blah. 

Some even go into hibernation mode…

Friends, we know that exercise improves mood but sometimes it isn’t quite enough. 

A lot of us in the Northern hemisphere become deficient in Vitamin D and stay deficient even through the summer. 

Getting a good quality D Vitamin supplement can help. 

It can also be VERY helpful to get outside in the daylight as much as possible. 

According to the interwebs, here are some top tips to beat winter blues:

8 Scientifically-Backed Ways to Beat the Winter Blues

  1. Make your environment brighter.  When possible sit near the light and if needed an  light box (an aritifical light) can be helpful as well. 
  2. Eat smarter- be sure to get plenty of protein and fat but include some healthy carbs too.
  3. Simulate dawn- time your lights or buy a ‘sunrise alarm clock’ to help simulate the rising sun even when it’s cloudy outside!
  4. Exercise- get yourself to Boot Camp but whenever possible pursue outside activities too. 
  5. Turn on the tunes- cheerful, upbeat music helps. Sure it might be dark at 5pm but it isn’t time to go to bed yet! Nor is it ideal to come home and only curl up on the couch. 
  6. Plan a vacation- if you can, get out of town once during the fall/ winter to somewhere warm. 
  7. Help others – you might not be the only one experiencing some Winter Blues – invite a friend over for coffee, do some Fall clean-up in a neighbors yard or volunteer at an event to help those in need prepare for the cold weather.
  8. Get outside. It may be overcast or wet but the leaves are beautiful at this time of year!

Enjoy your Fall, Fit Fam!

Megan K and Team

Did you know that one of the biggest predictors of the success of an infomercial product is how easily it can be stored in a closet or under a bed? 

In fact, most companies won’t even bring to market a fitness product (for ‘use at home’) unless it can be easily stashed away. 

While not in product sales, Jillian Michaels has sold just under 1.5 million copies of one of her at home workout DVD’s. I can see why, with a hit TV Show, an awesome physique and excellent marketing behind her. 

BUT, do you think all those people that purchased the DVDs continue to use them or ever used them in the first place?

You might be surprised to know that more than 50% of purchasers use a DVD a couple times and that’s it. This goes for all home workout DVD’s and programs, not just Jillian’s.

Ok, so what’s the big deal about this? Well I’ve had several members tell me they tried at home workout DVD’s but they get bored and stop, they don’t work or never really used them. Today I heard this again so I thought I’d write about it.

Many of you know Becky, not just as a MPower Fitness member but also as one of our junior coaches. Becky was one of those individuals that “worked out with Jillian” (not literally) but really didn’t stick with it.

I was tired all the time and frustrated about being tired. I made excuses for why I couldn’t’ get in a work out on any given day.”

NOW that I’ve been doing MPower Fitness for about a year and a half I KNOW I can make time for a boot camp session. I feel so much healthier because I am not doing it alone and wondering if I am doing the right exercises or in the right order or anything like that. I look forward to walking into MPower’s doors because I know I’ll be greeted with a smiling, helpful face vs hovering around a machine, waiting for my turn to do it at my previous gyms.

I think the big reason that I want to go to a boot camp session is because of the people I can expect to see there. I get excited to see Tracy, Jenny, Mara or whoever the coach might be for the day and that gets me out the door.”

Being surrounded by positive people that encourage and want the same thing as you really does wonders. Smiles are contagious. That’s a fact. And when you walk in the door and everyone is smiling and happy to be there, how can you not smile back and feel good?

Becky has learned a lot about health and fitness in her year and a half with us, more than she ever thought she would. Look what she had to say,

Since joining MPower Fitness my life has changed from thinking and reading about health and fitness and actually DOING the things that I’ve read about. I’ve gone from someone who was almost always on some form of a diet to someone who makes daily healthy choices as best as I can but who also doesn’t beat myself up when I slip up here and there. I have gained a better vision for what long-term health and fitness looks like.

When I was younger I had trouble sleeping, was anxious and put on an anti-depressant which I did not want to take. Since then, the work outs and the food that I put into my body have helped me deal with some of those symptoms of depression that still pop up. When I work out, I tend to sleep better and worry less which is a huge difference from how I used to deal with my stress.” 

Becky has not only reached her initial goals as a client but raised the bar more and became one or our newest fitness coaches and is sharing her knowledge with so many others. This is a win-win for everyone.

My goal from the beginning was to lose a few pounds and get back in shape. My goal now is not strikingly different, I still want to feel good but I also want to be able to do certain activities that stretch my fitness to the next level. My goal now is to maintain those “post challenge” results and honestly to feel comfortable in a swim suit. I think it’s something a lot of us dread and I’d like to change that!

My overall experience at MPower Fitness has been one of constant encouragement. Megan is such an inspiring speaker and person to be around. I would say I used to be intimidated by the smaller gyms with more attention put on you as you’re working out, but the way the coaches do it makes you feel like they have your best interest in mind 100 percent. Now that I have gone from client to coach, I am just excited to make other people feel the way the coaches have left me feeling after a work out with them.

I’m happy to be a part of the MPower Fitness family because they truly do want all good things for everyone who walks through those doors.”

Great times lie ahead with another awesome coach on board. Congrats Becky!

If you are like Becky and struggling to find the motivation to do a home workout, give us a call and we’ll get you in to try out MPower Fitness.

Let’s make it another great week! 

Megan K and the team

I’ve been working on a presentation I’m giving this Tuesday all about Carbs…(nothing too technical in terms of biochemistry, more so about the practical applications for fat loss).

We get asked from time to time to educate our clients on various topics from Intermittent Fasting to Hormones and Fat loss and sometimes we bring in speakers, sometimes it is within our wheelhouse. 🙂

There can be a lot of confusion about carbs: what to eat, which ones are “good” and which are “bad”, how many to eat, whether to try to avoid them altogether etc.

And the reality is the answer varies greatly from person to person based on activity levels, current eating habits, goals etc.

In general though, when we are getting our fuel (from food) it is preferable to eat carbohydrates that are plant based like vegetables and fruits. We encourage our clients to focus on root vegetables, green leafy veggies, cruciferous veggies and fruits. But for the most part it is hard to go wrong with a fruit or a veggie (unless, of course, you have an allergy to one).

Still confused about carbs? 

Let’s connect.

Let’s make it another great week! 

Megan K and the team

Hello Friends…

Today I’d like to tell you a story that starts with heartbreaking tragedy and ends in happiness and success. Lauri first found MPower Fitness about a year and a half after a life-altering tragedy. She had been addicted to heroin and one night, she overdosed and her boyfriend died. Wow…Things had to change. (*Yes Fit Friends, Lauri has given us permission to share her story *)

Before she found our boot camp, Lauri’s main focus was staying clean and sober. It wasn’t just her first priority; it was her ONLY priority. She had never had to exercise or watch what she ate in order to stay thin but that changed while she was recovering. She was also very unhappy.

“I was always tired and stood with no confidence. Physically I was starting to develop a “tummy” that my son even said was kinda sticking out. My clothes were not fitting me right anymore. Mentally, I was less alert and had less memory.”

Laurie needed to find a place that offered the emotional support and physical guidance that she needed in order to get healthy.

She started coming to MPower Fitness with her mom or with friends even though transportation was a real challenge for her since she didn’t have a vehicle. Lauri didn’t let that deter her, though. She figured out the complicated bus route that she needed to take to get here and she used it faithfully.

“I would often walk back home which is probably ten miles but it felt good. If I had a vehicle I would be there so much more!”

Lauri loved MPower Fitness right from the beginning.

“Jenny was the first coach and first trainer I had the first day I went and she made me feel so comfortable. She was genuine and caring and listened and just knew how I felt when I explained to her how I felt in my body at that time. Then she was my coach for the first challenge and SHE WAS UNBELIEVABLE ! She literally taught me how to eat. I would ask her questions and she would text me back right away with suggestions and solutions. She is awesome.”

Now Lauri comes with her mom or her friends on her days off and loves Zumba and working out in general. She’s also dedicated to eating properly.

“I have a passion for looking the best my body can and a passion for eating right. It’s borderline obsession. My friends are used to it now but in the beginning they were not used to me saying no to certain foods.”

Initially, Lauri just wanted her clothes to fit again. She lost 9 pounds and 7.5 inchesquickly and now wants to start kickboxing or martial arts to help her stay sharp and toned.

Lauri has also made a friend who feels like a sister to her and she has a new goal.

“Basically I am a miracle and many have been left behind. My goal is to change my life physically and emotionally and to be an example, a leader, or rather my inspiration is to INSPIRE those that are left behind.”

That’s a lofty goal, but in my opinion, she’s already met it and I have no doubt that beautiful things await her.

I wish you all success and good health!

Happy Monday!

Today I wanted to write you a quick note about injuries and injury prevention. 

The reality of any exercise program is that we can get hurt, anytime. Even doing something basic. 

Some key ways to prevent injury include:

1- Listening to your body 

2- Taking rest days 

3- Progressively loading – gradual increases 

4- Cross Training (ie: not only training the same movements or sports)

5- Getting chiropractic care, massage therapy etc 

6- Adequately fueling 

7- Getting professional guidance with your training

Even doing all of the above we can still get hurt. 

A lot of times injuries actually occur because we have been tight for a long time and a slight tweak or pull/ strain happens. It can feel very painful but fortunately it is minor and heals quickly. 

Other times, injuries happen outside of the gym. 

Every now and then it can be a total fluke accident like a trip, even over ones own feet. 

Nobody is immune to injury.  

But it is frustrating, painful and can be hard on Morale. Especially when recovery is taking longer than we had hoped. 

Have patience with yourself. 

Listen to the advice of your medical professional and do your best not to rush your recovery. 

Your body wants to heal- if it gets hurt. It may just take a bit longer than you hoped. 

Hang in there! We are here for you.

Megan K and Team

Hi and thanks for taking time out of your busy day to take a peak at what I have to say!

Today I’d like to tell you about one of my star campers who has really turned herself around. Before Kristen started with MPower Fitness, she wasn’t really taking care of herself.

“I would yo-yo diet, and join gyms where I’d never attend a class or workout, or I’d start something and then quit pretty shortly after.”

She didn’t feel good emotionally or physically but that quickly changed.

“Since joining MPower,I feel strong (mentally and physically), really strong. And I’m proud of myself for sticking with the workouts and good eating habits. I like looking in the mirror and even having photos taken of me whereas before I couldn’t stand to look at myself. I am a new person, and I love the new person I’ve become.”

She had to make some decisions in her life and overcome her biggest obstacle.

“The biggest challenge was realizing that there really isn’t a magic switch, and that this will be a constant battle. In the past I’d lose weight, then fall of the wagon and gain back the lost weight, plus more. Now if I find myself slipping I ask for accountability and I get right back onto track.”

Accountability is a huge factor for all of us, regardless of its source.

But what motivates a person to make such changes when she hadn’t had much success before? “Individuals at MPower Fitness. I see the accomplishments they’ve made and I believe I can make them as well.“

I hear that a lot, and I believe that it’s part of the reason that so many people remain dedicated to the program; when you see the success of others for yourself, it’s extremely motivating.

Kristen seems to have found a home with FBBC, and we love to hear that.

“The trainers are wonderful and push you. The community is so warm and welcoming and supportive. It is a fun environment with absolutely no judgment. And the best thing: you see results if you put the work in! I have an instant gratification personality and you really see results pretty quickly on, and it motivates you to keep on going.”

One thing that makes MPower Fitness easier for many is that it only takes 30 minutes. Kristen has reorganized her priorities and now places herself at the top because, as she puts it, a happy mom and wife make for a happy family and she can certainly squeeze in 30 minutes a day to make that happen!

She’s gone from somebody who put very little effort into her fitness to a person who is serious about being healthy.

“I love working out. Seriously, I get mad when I can’t fit in a workout, or miss a class. My husband cannot believe the person I’ve become. I also pay a lot more attention to what I put into my body, and the balance of nutrients I have throughout the day. I have also found that journaling is critical to staying honest.”

That change in lifestyle is obvious in both her new attitude and in her appearance. Kristen’s initial goal when she joined boot camp was to be a size 8 because she’d never been smaller than that. She is now a size 4 and loving it! That’s great, but her change in mindset is even better. She now has faith in herself.

“I can do this, and I deserve to be fit and trim!”

Yes she does, and she’s living it! I wish you all the same success!

Megan K and Team

Hello Fit Friends –

I have a dear friend in Calgary, AB who owns a couple of fitness studios. Inside them they don’t have scales.  In fact when they made the switch they had a scale breaking party…

I really like this idea. 

The scale can be so misleading and so frustrating on a fitness journey. Especially one that surrounds fat loss. 

At our MPower Fitness studios we teach our clients that the scale is only one part of the fat loss puzzle.  There are actually metrics that are more important like body composition (fat mass, lean mass) and how our clothes are fitting…

But all of this is even less important than the way in which we approach the journey. 

You see when we are caring for our bodies and moving them well because we LOVE ourselves we tend to automatically gravitate toward better choices. 

We choose to get in bed earlier for more sleep out of respect and care for our bodies.

We choose to eat our veggies and drink our water because we feel better and we are honoring the flesh and blood “machine” that takes such good care of us.  

We eat less treats and drink less alcohol because we are aware that too much sugar and alcohol is toxic for the body. 

Making the shift in mindset toward a journey of self love and self improvement can be tough…especially if we are feeling less than great about our current physical condition.  

Don’t get me wrong it isn’t easy to skip playfully to the gym when stuff hurts and our stomach is spilling over our pants…we want results and we want them yesterday. 

But it doesn’t work like that…when we focus on what isn’t going right and what isn’t happening yet it always seems to take longer…

So this week, I ask you to reframe your journey the best you can, to look at it in the most positive light. 

I’m moving my body because I love myself. 

I’m eating wisely because I feel better when I do. 

I’m choosing fruit over desserts because …

What else might you reframe? 

What else could you see more positively? 

We believe in you and we are here to help. 

Remember, we are all in this journey with you.

Committed to your success, 

Megan K and the team

Do you believe your whole life could change for the better after six months of eating better and working out?

This is what happened for our client Sara A.

Before joining MPower Fitness Sara says she was working and spending time with her family. She wasn’t exercising at all and she felt terrible.

Six months into her program with us, she says “everything has changed: emotionally, mentally and physicall! I’m so happy with myself. Now I can say that I feel complete: I have more energy and confidence”

Most of us know we have some room for improvement in our health and wellbeing but sometimes we don’t know how bad it is until it gets dramatically better. Sara found us on facebook and joined us for a six week program.  She says before she got started she felt pretty bad about herself. “I was unhappy with my body, depressed because I wasn’t doing anything for myself. Most of the time, I was angry for nothing, no energy at all and complaining all the time because my clothes were too tight!!!”

As she was getting going, she had to take a leap and trust that it would work.  She was unsure about all of it the workouts, the program, the people. “I felt ugly, with low self-esteem and everything was new to me but I made new friends at Boot Camp and I’m so happy now”.

The tricky part for her is that she works the night shift and watches her daughter in the a.m. She knew she was going to need to make some sacrifices to get things going in the direction of fitness. aims to make it for 3 workouts per week and right now she is more than successful!

She has made adjustments to her eating: less sugar and carbs.  Before our program she was prediabetic but she recently learned that all of her numbers are on track and she is doing great healthwise.  

She says the best part of belonging to MPower is that it “feels like a second house for me; I love my Fit Family”.

Two of Sara’s goals- outside of preventing diabetes (which she did)- was to lose 17lbs and return to a size 4.  She has not only done that but also she is down 25lbs, 19.25 inches and 8.4% body fat! Holy guacamole that is a lot of inches, lbs and body fat.  

Hearing more about how unhappy and stressed Sara was before training with us and how things have changed dramatically for her since she got on a better path, makes us so happy and grateful to be able to do what we do!

Congratulations on all of your success Sara!

We are thrilled for you and excited to see your future progress.

This week I’m writing to you with a little trick I learned from our Director of Client Services Rachael Duval. She uses this to wean herself from bad habits, and it has worked for other clients and me too. 🙂 

A little back story though, when Rachael first came to us, she was going through a really really rough time. Her husband had just passed away and she was trying to figure out how to navigate life as a new widow and single mom. 

She told me that her pattern was to drink far too much wine and eat to help ease the pain. (This is not confidential information, so please understand I’m not spilling the beans on a secret)

After she began Boot Camp and things gradually began to shift for her. She started feeling better, she was building more confidence, she saw increases in her energy and she wanted to change her lifestyle. 

About a year in, is when she decided she wanted to start to change her eating and drinking habits. 

She told me recently that what helped her cut WAY back on her wine consumption was to buy bad wine. 

I laughed but I was intrigued. Bad wine? Yuck, right?

She said that when she had bad wine in the house she would poor a smaller glass, have a few sips and then be done with it.

With good wine she wanted more… 

She wonders, as I have often wondered about habits, if it wasn’t the act of pouring something “special” into a glass and taking the time to slow down and enjoy it that was the thing she longed for rather than the wine itself. 

Now wine is a tricky subject because I realize that there are some of us out there who are facing serious addictions to alcohol. I’m not saying that this will work for you, if you have an addiction. In that situation you may need help from a professional, but if you’re looking to swap out an unproductive behavior (that isn’t necessarily an addiction) this could work. It has for other clients and for me. 

Many of you don’t know that I used to smoke. 

When I decided to be done with that solo evening cigarette, I HAD TO REPLACE it with something else.  

What I loved about that time was that I was alone, unwinding and at peace, but I didn’t want to fill my lungs with poison anymore while I was doing it…

I chose t.v. for a while.  Zoned out, uninterrupted etc. And now I prefer a few minutes of reading and meditation.  

But the trick was that I needed to replace the behavior. 

The ritual was important. The routine was necessary.

We all have things that we are doing that interfere with our progress…

  • ​Staying up too late
  • Watching just one more episode
  • Flipping through social media right before bed, or in bed
  • Hitting the snooze button and skipping the a.m. workout
  • Seeking out a sweet right before bed…

You get to decide if it is important to you to change that behavior. If it is impeding your progress, it is probably time to find a replacement for the habit. 

Test it out. 

See if it helps. 

I hope it does. 

We are here for you, 

Megan K and the team

Many of our clients come to us with busy schedules and our MPower for Life Client Rita is no exception.  She was in transition from a very busy schedule as a Realtor to a semi-retired schedule.

She says, “emotionally I was trying to figure out what this new life was going to look like and what I would do with it.  Physically, I went from a highly active life: walking/ running 5 miles on hilly terrain or biking 16 miles in the evening to being too weak to get up off the floor or chair without assistance”. 

She was “scared and discouraged with her declining physical condition and weight and she knew she wanted to get her life back”. Arthritis in her knees and shoulders as well as a rotator cuff issue were slowing her down and were the physical challenges with which she was coming into the program.  But Rita was full of determination.

She says that coach “Amanda watches carefully to make sure I’m not exacerbating the problem and modifies the exercise as needed”. Rita says her experience with MPower for Life has “been fabulous. The small sessions are as close to one on one training as you can get and yet you have camaraderie and friends within the group. Coaches are trained to work around and with the physical limitations of the individuals and the exercises are designed to help us manage our lives safely”.

Since joining MPower for Life Rita says she is “noticeably stronger with much better balance. I have my confidence back and my energy to find new things to do in my new life.The 6 week meal plan that was introduced has me eating better and my husband and I both love the recipes.  I have lost about 17 pounds and at last measure, 9 inches.”

Her goals at the outset of the program were to get her strength and mobility back and now her goal is to water-ski one more time this summer.  Our hope is that not only will Rita be water skiing this summer but that she’ll have many more summers of it…if she chooses. We are so proud of all that you have accomplished Rita and we are grateful that despite physical pain and limitations you took the steps to join the program, get coaching and “get your life back”.

We are thrilled to see what the next few chapters have in store for you!

Megan K and Team