A lot of times we find that we come into the lives of our clients, exactly when they need it most.  This is the case for our dear client Ann-Marie. 

Before finding MPower,  Ann- Marie says “I was in between healing from an injury I sustained while at Crossfit.   I was struggling because I LOVE to work out and was missing it greatly.  I knew I wasn’t going to return to Crossfit for many reasons and was feeling lost. Healing from an injury was tough physically and this of course affected me emotionally and mentally.” 

Ann-Marie was desperate to find somewhere she could recover from her injury and belong to a fitness family. 

In addition to feeling a bit lost, she says she was also struggling with body image issues.   “When I started at MPower I was doing “blind weight” during my weigh-ins.” (Meaning she would avoid looking at the scale)  

“I have struggled with body image issues for many many years and due to this I started doing “blind weights” so I would let the number on the scale control my life.   After receiving such loving support from the staff at MPower and learning so much about nutrition and body comp as it applies to me personally, I have overcome my weight number issues and I know that the number on the scale does not define me!”

Thankfully Ann-Marie has a supportive family.  She is immensely grateful for her husband who is her rock. “He supports me in EVERYTHING I do.  He is so supportive with the children, my crazy daily schedule and my love and need for fitness.”

With 8 children and many with special needs to say Ann-Marie’s life is busy is an understatement.  She fits MPower into her life by attending the early a.m. sessions. Perhaps you’ve seen her at MG taking a selfie with a group of her fit family friends? 

“When I am attending MPower regularly, the rest of my days and responsibilities go better.  I am a better mom, wife, friend, co worker, etc because I feel better . It is the one of the best things I do for myself. 

Becoming a member at MPower has been a godsend.  I finally found a gym family that I fit into. I hadn’t found this before… The love of the coaches, staff and fellow fit members is wonderful.   I have learned so much about nutrition and have been able to apply it to my everyday life and and my family’s life. I tell EVERYONE i can about MPower.” 

“I have not only seen physical changes such as weight loss, bodyfat loss, lean muscle gain, but I have gained an amazing group of friends. Ann-Marie is down: -14.8lbs, -12.25” and 3% bodyfat

 I love the coaching here at MPower Fitness.  Again, I have never experienced the level of coaching before that I see at MPower.  The staff truly care about each and everyone of the members. Their knowledge of fitness and nutrition is top notch.   I am so blessed to be part of such an amazing gym family.”

We are so grateful you found us Ann-Marie and so glad that we are your fit family!

Happy Monday Fit Friends and a Happy 2020 to you!

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

On to the pep talk…

On New Year’s Eve, I gave a quick message about the importance of stepping up your/our game in 2020:

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

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. 

In 2017, I spoke about this – 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”.

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. I have 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

Our client (and now coach) Jenn J found MPower fitness when she was physically, emotionally and mentally tired from a tough year and having a 4 year old and a 6 month old at home.  

She says  “I was in need of self care for my well being and I didn’t want to feel sluggish anymore. I needed to reclaim the fitness routine I had lost a year earlier. MPower came into my life at the one year anniversary of my Dad’s passing which was also the one year anniversary of having stopped working out on a regular basis.”

She was inspired to get into better shape and lose the “new baby fog” by a quote from her mom ‘feel the fear and do it anyway’.  

With two small children and a husband who also works full-time, Jenn had some juggling to do to fit MPower into her schedule.  “I choose the 5:30 am sessions as they are the least disruptive to my family, work and day-to-day agenda. I have always preferred early morning workouts and find that being able to tune out the noise and be present for my workout sets a productive tone for the rest of my day.  I am better at home and work when I can start my day this way.” If you have been to the 5:30am session you have likely met Jenn J. She is usually quietly kicking butt in session or there to help out with the coaching. 🙂 

Jenn says, 

“My original goal was to get in the best shape I’ve been in up to this point. Originally, I planned to be a size 10/12 and now I’m a size 4/6. I am still in disbelief that that was even possible.”

 “From a performance standpoint, I completed the Twin Cities Loony Challenge in Oct 2019 to see what impact 18 months of HIIT workouts would have on my running.  I far surpassed my goals and paced 3 min/mile faster than my historical average. That race is one of my proudest life accomplishments and was the greatest feeling.”

WOW. Nice work Jenn! 

When asked about her experience at MPower, Jenn J says 

“My experience has been so positive and rewarding and resonates with me so strongly that I pursued coaching.  

Fitness and nutrition are so important to our wellbeing but it is so easy to start a program and not stick with it.  I feel so strongly that the MPower format provides results and is sustainable that I wanted to be part of sending that message.  

I get the opportunity to engage with clients every day, breaking through performance, nutrition and emotional barriers.  There are few things as rewarding as seeing someone achieve their first rep of a new/challenging move, improve their relationship with food or turn the corner away from shame/guilt to one of pride/confidence. 

I find the community at MPower to resemble that of the various swim teams I belonged to for over 15 years.  It’s more than a group fitness class, it’s more than a weight room. It’s a community of people with individual goals who inspire and cheer each other on to achieve those goals and we win/celebrate as a ‘team’.

We are thrilled that Jenn J found us when she did and that she chose to feel the fear and do it anyway. 

She says that the best thing that has happened to her since joining MPower is that she now knows “how limitless her potential really is”.

Anybody else experience a little dip in motivation lately? 

I suspect it might be partially related to the cold.

It could also be related to the time change…although that’s been a while now.

Maybe it is connected to the darker days?

Who knows. 

For whatever reason though I’ve been hearing that some of you (like me) are experiencing a little dip in motivation. 

Here’s the thing about motivation. It is like a fire. 

We need to constantly be adding wood, stoking it, adding gasoline if it really dims. Sometimes we even need to rebuild the motivational fire completely. 

And that’s ok. 

Motivation is deeply personal because it comes from within. We can get inspiration from others but we need to find our own reasons for doing what we do.

I have found when my motivation dwindles that it helps to get back to why I’m doing what I do. 

1- I need to get out of bed early to write because otherwise I won’t make my deadline. 

2- Why do I need to make my deadline? 

I’ve committed to myself and others that I’ll be releasing a second book.

Why? Why does this matter? 

I want to keep my word. 

I also feel strongly that this book will help many people. 

3- If I don’t get out of bed early today to write this is undisciplined. I talk all the time about the importance of self-discipline, how hypocrital would be I be if I don’t do what I say?! I need to walk to the walk. 

Etc. Etc. 

For you, it might look something like this. 

I want to improve my health and feel better about myself. I want more energy. 

If I drive past Boot Camp tonight without going in I’m not doing what I need to do to take care of my health. I promised I’d be there 3 times this week. If I don’t go I’m breaking my promise.

I’ll have more energy if I work out. 

I’m lying to myself if I say I’ll go home and do some exercise there (this may or may not be true)

But you get the idea…

The bottom line is that sometimes we won’t want to “do the thing”.

But it doesn’t matter.

We need to do it anyway

If you’ve fallen of track, or your fire has dimmed get back to your why. 

We are always here to help,

Megan K and the team

A lot of times people come to us because they feel like they are in a rut when it comes to their health and fitness. Some are completely stuck and doing nothing.  For our clients Lisa and Cory, they were exercising but they didn’t love what they were doing and they weren’t seeing the results they wanted.  

Lisa McL says “Before MPower came into my life I was struggling to find a workout that I love. I was not confident in my abilities at all.  I didn’t push myself.  I also was very much in my “bubble”. I worked in St Cloud and lived in Brooklyn Park and I was a hermit.  My only focus was on the kids and what my husband and I needed to do for them. 

I was exercising but I pretended to be a runner for a year. That was boring and the only variety was in the music I listened to.  Then for about 4 months before I started at MPower I started lifting weights.  I enjoyed that but it was still a lonely workout as I would put in my earbuds and go to work.  I needed variety and something more structured to help me push myself.”

I could see us headed down a road of not being an active family. I was inspired to take action so that we could make a change for the better.  My husband joined when I did and he has fallen back in love with fitness.  Every weekend, I plan the workouts I will attend and the times I will go apprentice.  We work very hard to make sure that both Cory an dI get our workouts in each week and around the kids’ activities.  We have become an active family again.  Now instead of watching them run and play, I am racing them back from the bus and chasing them around.”

But for a lot of clients it isn’t as easy as just signing up and then voila they are in love with exercise. It takes time. It takes commitment, dedication and there will be setbacks. Every journey has its ups and downs.

 Lisa says, MPower has given me challenges, gotten me out of my comfort zone in so many ways and given me some amazing people that I am grateful to call my friends.  I look forward to seeing everyone each and every day.  It is a support network like I never thought was possible at a gym.” In her several years with us, Lisa challenged herself to complete the Rugged Maniac a few times, the Tough Mudder, a Triathlon and most recently she has been working toward a full recovery post shoulder injury. 

Lisa loves fitness so much that a few months ago she approached me and asked, what would it take to become a coach and join our team.  I met with her and told her the numerous steps involved but she was undaunted and began to diligently follow through on every single one.  She writes her certified personal training exam January of 2020 and we couldn’t be more excited to have her join the team. 

Lisa remarks that “when I started (at MPower) my goal was strictly weight loss.  I am not focused on that anymore but now I’m focused on being healthy, being active, and growing with MPower. I now have a total love of being active.  Our family is always focused on what we can do to teach our kids how to live a healthy and active life and we are doing the things now because we have much more energy.” As Lisa heals from her shoulder injury she has set a new goal of passing her Level 1 Ascension Test.  We are excited to see her do this in the new year! 

I was thinking about you this week and thinking about the mistake some of us coaches make when it comes to coaching. You see a lot of us coaches are a wee bit unusual in that we actually like to exercise. :p

Some of us even like to eat clean and pass on dessert. 

I know. It is a bit nuts. 

And sometimes we forget that many of the clients we meet (especially when they first come in) really DISLIKE exercise. 

But there is a point/ purpose to exercise and most everyone can agree that at a minimum exercise is a means to an end. 

What is that end for you though? 

  • ​Better health
  • ​Moving better
  • Free of pain
  • Free of disease
  • Size 6 skinny jeans
  • Longevity
  • Quality of life
  • More energy

I don’t know.  You get to decide. 

The key is that no matter what you want from your health and fitness journey,  stay at it. 

Be consistent with the following:

  • ​Resistance Training
  • Some form of cardio (for fun, not because it is the fastest path to fat loss)
  • Some mobility training
  • And keeping an eye on body composition

We are best known, at MPower Fitness, for our challenges and our transformations because what we specialize in is fat loss and muscle gain (or physique transformation).

But there is a heck of a lot more to life than feeling sexy in a bikini or wearing a certain size pants/ dress.  

So if the shiny or the sparkle of a physique goal wears off for you, remember we are here to help with the rest of it AND how to figure out enjoying life and keeping the other stuff in check. As a client said to us recently “the sky is the limit” for health and fitness goals.  She’s correct. (Thank you Lindsay W)

You can take your fitness and health as far as you want to go…

you can even become one of us who likes to exercise, if you aren’t already 😉

Committed to your success, 

Megan K and the team

I want to tell you a little secret. 

For some of you this won’t come as a surprise, but for others of you it will.

The other day I had a tough day. 

I was feeling sad, discouraged, frustrated, and kind of like throwing in the towel. 

You know, it was the kind of day where I was wondering, “what’s it all about?”

and “is this it?” and so on and so forth. 

What I needed was a pep talk. 

Funny thing is that it came from the least expected source. 

It was the end of the day and I was at my friend Rob’s place and he had been talking to me. I was staring off into space not really paying attention…(this is not like me at all) and finally he said “what is going on?” and I just started crying.

I told him about some of the struggles I have with owning this business:

  • stress management
  • people management
  • financial management
  • client expectation management
  • emotional state management
  • leading etc

and how when I grew up all I really wanted to do was make a difference in people’s lives. 

I saw myself doing International Relief work or detention center visits for the International Committee of the Red Cross. I had also planned to become an attorney and then a Supreme Court Judge. 

Needless to say what I’m doing now is a bit different from those things. Now I’m a fat loss expert and I help Mrs. Jones and Mr. Smith lose body fat. 

What we do here at MPower Fitness is very important and contributes value to the world- just in a different kind of way. And Rob- of all people- reminded me of that.

He also told me something I knew but again, wasn’t expecting to hear from him. 

He said “As humans we are naturally programmed to focus on the negative or the things that have gone wrong in our day, week, life etc. We have to work and choose to stay positive but we can make that choice.”

He said “You can feel sad at the time, but there is no need to dwell on stuff that happened ages ago that you can’t change. And you Megan, are tough so stop focusing on the past (mistakes/regrets/challenges) now and keep moving forward. You’re a leader and people look to you to show them how to get back up after falling”. 

Hmm. Needless to say I wasn’t expecting that! 

I don’t know what was more shocking, that I had let a bad day get to me like that or that I’d received a pretty outstanding pep talk from my car salesman friend :-p. Who knew?

Well, I’ve been talking to a few of you lately and it seems like with all of your schedule changes, vacations, trips to the cabin, weddings etc. some of you have gotten off track and a bit discouraged about your progress. So I wanted to share with you what Rob said to me. 

“It is ok to feel sad or discouraged just briefly but then pick yourself up and move forward. You’re tough. You’ve got this.”

We believe in you and we know that the only way someone ever fails to reach his/her goal is to stop trying and give up. Our goal is to inspire you not to give up.

Megan K and the team

“Success consists of going from failure to failure without loss of enthusiasm”

Winston Churchill

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

Today’s Pep Talk is going to be short and sweet. It was one of those mornings where I had 3 thoughts in my head but I picked this one.  

At the end of the last few orientations I used the analogy of driving a car. 

How much time do we spend looking in the rear view mirror (the past)?

How much time do we spend looking in the side mirrors (comparison)?

How much time do we spend looking at our feet (the present)?

Thank goodness cars are built with the biggest windows facing forward toward the ​future.  

In order to get where we want to go we need to

first – identify where we want to go.

Is it a firm destination or just a feeling we are after? 

Better is a great destination but it could definitely be made more specific. 

Just like leaner, fitter, happier etc (although we can talk about happy as a destination another time)

Second we must focus on the thing we want. 

Let go of the past. 

Let go of comparison. 

Leg go of how we aren’t there yet (the present).

Focus on where we are going. 

Third, right now, we must take action. 

Fit Family and Friends you can do it! 

Now is the time to reassess your goals. 

Ask for help if you need them and keep striving forward. 

Remember “most people overestimate what they can do in one year and underestimate what they can do in ten”.  (Tony Robbins)

I would go as far as to say that’s true even of 6 months to a 1.5 year span or 1 year to 3 years.  

You can do it! 

Set big goals and keep taking little, big, flying leaps etc. toward them. 

Committed to your success, 

Megan K and the team 

A lot of success comes from repetition. 

Repeatedly doing the things that are necessary to reach our goals. 

Following a process. 

Staying consistent. 

But a BIG part of our success comes from our beliefs about ourselves as well. 

What if you could choose to create different beliefs by practicing better thought patterns? 

You can.  Do you believe me? 

Let’s break it down. 

Many of you, as clients, have heard us talk about how we learn: from gross to fine.  Meaning we learn how to do a thing by first getting the broad strokes of a thing and then refining or finessing the movement or skill over time..  

You may be familiar with Maslow and the stages of learning. 

The two tie together.

Unconscious Incompetence: where we don’t even know what we don’t know.

Conscious Incompetence: when we realize there’s a lot we don’t know. 

Conscious Competence: when we start to know how to do things but have to think about it and be deliberate in order to execute. 

Unconscious Competence: when it flows, when we don’t even have to think about how to do the thing, we just do it. 

As we are learning we go through these stages, with all things. 

It is the same with thought patterns. 

We are not our thoughts. 

We can actually practice thinking new ones. 

​It can take some work and some practice- particularly if we have persistent thought patterns that are negative and have been our viewpoint for a long time. 

But isn’t it worth it?  To take the time and practice being kind to yourself?  To say nice things to yourself? ​

The next time you pass a mirror, why don’t you try saying something nice (in your head or aloud) to yourself. 

Instead of noticing whatever could be better or finding a flaw, point out the things that are great. 

The next time you have an oops in life, be kind to yourself rather than verbally assaulting yourself. 

Practice. 

Practice. 

Practice. 

Over time, gradually, slowly, the pattern will change and you’ll training yourself into a new habit. 

You can do it. 

We believe in you. 

Committed to your success, 

Megan K and the team