Happy Monday!

This week we had the pleasure of having a guest coach in to work with the team and to host some workshops. 

It was a great time! 

One of the things we talked a lot about, with the team and in a workshop with the clients is the 1% improvement.  

Loosely, it means just looking for the area in which you can do a little better. Not a big shift. Just a little. 

“Can I make progress here?” 

“Can I do better?” 

And if you are really stuck, “what can I do?”

A lot of times we get caught in the all or nothing and we have to remember that the sum of small changes over time is what can create lasting results. 

Big changes have their place too, but if you’re in a rut or stuck ask yourself “what can I do?” 

Can I just do a little better? 

We are here for you! 

Megan K and the team

We are on day 4 of 2021, I hope your year is off to a fantastic start! 

I’m curious though, if you’ve already had some less than perfect moments this year?  I know I have…

I was with coach Abby earlier this week talking about our coming challenge. We were discussing strategies we are testing and implementing for sustainable behavior change.  One of the things we talked about is “roadblocks” especially the first ones and overcoming the all/nothing mentality.

I think how we handle the first few obstacles that come our way- as we are in pursuit of a goal- determines whether or not we will be successful. 

Think about it: if you set off to drop 10 lbs of body fat and then get a cold, you could either 

a: quit (sadly this happens 🙁 )

b: take a few days/ week to get better and then start back up and be hard on yourself about this temporary sidetrack

c: take a few days/ week to get better and also give yourself grace in the process. 

Which do you think serves you best? Which would you recommend for a friend?  c, right? Except we sometimes choose a or b for ourselves, even though we know c is what we need.

Very rarely is there a perfectly smooth journey on the road toward any goal- especially one that involves behavior change (like getting in shape and losing body fat).  

We have habits to build. 

We have shifts to make. 

We need to plan. 

We need to execute said plan. 

It doesn’t always go smoothly.

Sometimes we need to adapt the plan. 

BUT the important thing to remember is to stay the course toward your goal. When you are doing the best you can (even if it isn’t a “best” that you like) give yourself some grace. 

Winston Churchill said “success consists of going from failure to failure without loss of enthusiasm”.  I’m not sure that it is possible to maintain enthusiasm after every stumble but I think the important thing is to keep going. 

So after a few stumbles this week, I’m going to keep at it.  How about you? 

We know you can do it. 

We believe in you. 

Megan K and the team

Happy Monday!

This week I had the privilege of meeting with a chiropractor friend and a massage therapist. 

We were discussing the clients we see and the types of fitness programs available these days…

There are a lot. Things come and they go. Some fads are great and some are really harmful. 

The three of us acknowledged that there are seasons of fitness (whether we want them to be or not)…

As we age, we need to consider the longevity of what we are doing.

What you and I were able to do in our teens and our twenties required less recovery time

and was substantially more aggressive than what we can get away with now: high impact, strain on tendons, ligaments and joints etc. 

But at what point do we (re)evaluate what we are doing and change course? 

We need to always be navigating and walking the line between honoring our bodies and

challenging them/ having fun/ pursuing new things. 

Here at MPower, we seem to be in an ongoing battle with the philosophy of “more is better”

“no pain no gain”,  “if I am not extremely sore it didn’t work”, “I need to have my a** kicked to see results”.

Thankfully these things are not the case. The science doesn’t support the above statements. 

We don’t need to do more, have our butts kicked or be extremely sore to see results. 

But sometimes we want that for different reasons. 

It isn’t up to me, or us, as coaches to tell you what you should want but we will coach you to consider the science and the long term ramifications of “ass kickings” and other sports/ hobbies/ fitness programs that trash your joints and put you at risk of repetitive use injuries.  

Why? Because we are wanting as much as possible to have our clients for a long time (if not life) and to consider the BIG picture: sustainable movement.  We need to be able to use our bodies for a long, healthy, happy life. 

Not just short term aesthetics. 

For example, I don’t practice Muy Thai (anymore) because I got tired of being beat up (literally) and the fed up with the strain I was putting on my body. 

I do play tennis…I hope to/ plan to play for the rest of my life.  

I wanted something competitive. I wanted an occasional adrenaline rush but I needed to consider the long term impact on my body and tennis was much more sustainable. 

​Consider what sustainability means to you. Consider modifying what you do/love to continue doing that thing you love for years to come.

Your body will lead the way.

– Megan K

Happy Monday!

A quick message this week about sleep. 

You’ve likely heard that sleep is one of the most important factors in fat loss and overall health. A quick google search reveals thousands of sites with tips on how to improve your sleep hygiene. Most of them are pretty common sense: avoid caffeine later in the day, exercise regularly and avoid alcohol. 

I’m including a short list of a few more tips to try if you are struggling to get good quality sleep. 

  1. ​Maintain the same sleep and wake schedule (even on the weekends). This routine conditions your body toward better sleep. 
  2. Avoid electronic use (particularly cellphones, lap tops and other devices) that emit blue lights. Blue light interferes with your body’s ability to produce melatonin which is a hormone necessary for sleep. 
  3. Do a brain dump 30+ or earlier before bed. Get all of the thoughts, worries, to-do’s etc out of your brain and onto a paper.  You can’t reasonably work all hours of the day so getting things off of your mind can really help you to relax. 
  4. Establish a bedtime routine: light stretch, reading a paper book (no blue light emitting devices), listen to an audio, do a meditation, cuddle, have sex, have a bath. 
  5. Avoid going to bed really hungry or overly full. 

​If you are currently getting 6 hours of sleep or less, the single most impactful thing you can do for your health​ starting today is to work on your sleep. ​Like any piece of the health puzzle, you’ll ebb and flow with your progress. 

Have patience with yourself and be willing to experiment. 

Committed to your success, 

Megan K and the team

Happy Monday!

I don’t usually write the pep talk about us as a team because this is all about your journey. 

But this week I wanted to take just a couple of minutes to tell you how proud I am of these teams at MPower Fitness.

Over the last several years we have had 5 coaches, coach throughout their pregnancies and on to very healthy baby deliveries! Coach Kristi even did it twice with us (and yes, she’ll be back…I know we all miss her. So will coach Kelly P, we hope)  🙂 

We have had all of our coaches go through a minimum of the most basic coaching certifications with most having also completed specific additional learning and integration in their areas of interest: nutrition, behavior change, functional fitness and the Functional Aging Institute.  

Believe it or not, certifications in credentials are not mandatory in the fitness profession and we take our continuing education really seriously. It is how we can continue to provide results driven (effective and efficient) services. 

Many of our coaches have pursued their own passions in other sports: triathlons, mud-runs, yoga, softball, tennis, dance and more. 

But the thing I’m most proud of right now is that recently we did an exercise to come up with our “core values”. These are the ones WE decided on. These values mean a lot to us.

Why does this matter so much? 

Because when you belong to a team you want to know for what your team stands. 

And these are the values that we chose, together. 

Now, we aren’t necessarily executing on these values perfectly every single day, but they are what we aim toward and they are the things that define us and they are characteristics we seek out in fellow teammates. 

Our Core Values:

Have Integrity


Growth Mindset







Empathy and

Work Ethic 

I share this with you today because we are focused on our 3 main pillars of results, relationships and community and we hope that you’ll continuously see the above values come through in what we do here at MPower Fitness. 

Committed to your success,

Megan K and the team

What a beautiful weekend it has been. 

I hope you’ve had a chance to get outside and move your body.

This week I ask you to please revisit the goals you’ve set for your 2020.

We are now moving toward the end 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 almost 2021, lets all recommit to ourselves and our goals. 

Your goals are for YOU. 

We believe in you. 

Megan K and the team

Happy Monday!

I hope you had a safe and happy Thanksgiving. 

I’ve heard from a few of you that there was a small (to large) amount of food and drink consumed over the past few days And that you are feeling a little blah…

It makes sense though, right? 

If you’ve been mostly watching what you eat, limiting sodium, starchy carbohydrates, sweets and an excess of anything anyone is bound to feel less than stellar after a day or several of overindulgence. 

So if this is you, here is what you need to do, right now:

1) Get outside for a walk

I normally send the newsletter later in the day so that you get it Sunday PM but I’m sending it now so that you still have time to get outside for a brisk walk. 

2) Figure out what you have in your house that might be sabotaging you and make a plan to get it out of your house. 

Lots of left over pecan pie? What are you giving away? What are you freezing? What might just need to go in the trash?

3) Plan your workouts for the week. 

If you can, get in a home workout today. Moving around will almost IMMEDIATELY improve how you feel both physically and psychologically.  Not sure what to do? Jumping Jacks, Bear Crawls, Squats or Lunges and Hip Bridges would be a great start. 🙂

4) Review/ Re-State your goals.  

What are your goals for the rest of the year? It is ok to have a few days here and there when you deviate from the plan. It is normal. BUT staying off track is a choice. 

It is really helpful to revisit the WHY behind what it is that you are doing and to re-state your goals, both to someone else and aloud for your subconscious to hear your voice. 

5) Be Thankful

This may go without saying, but if we have had the opportunity to overindulge we could just spend a few extra minutes in gratitude.  So much of the world doesn’t have access to the abundance we all have in our lives.  Instead of worrying about an extra slice of pie or too much cheesy mashed potato, we could be grateful for what we have. 

I’d choose a few extra lbs on xyz body part over going hungry any day… you too?

6) It is a new day. Tonight there may still be left overs in the house but get back to eating slowly, mindfully and mostly choosing protein and veggies. 🙂

The holidays are really only 3-10 days depending on your faith, they don’t need to be a six week span of time. 

Refocus on your goals and remember we are here to help! 

Megan K and the team

Happy Monday!

The past few weeks I got an opportunity to try something- a type of dance class actually- that I’d never done before. 

I’ll be the first to admit, I spent most of the first several classes feeling like a first class jack a**.  

I wondered why parts of my body were going in completely the opposite direction of where I had commanded them to go. 

I was sweaty. 

I was uncomfortable. 

It was hard. 

Did I mention I was sweaty and uncomfortable? 

I really didn’t want to go back. 

But then, after a few times I almost liked it. 

I actually sort of looked forward to it. 

I’m 8 times in now and I do sort of like it.  

Curious, right? 


But I’ll tell you this, we hear this all the time with anything new.

Especially with Fitness.

Clients are nervous, uncomfortable, feel a bit awkward, sometimes even hate it…

Then they sort of don’t mind it. Then they like it. Then they miss it when they are not going…

Any new sport, habit or physical activity has that awkward phase. It is normal. 

It is the same with building new habits, like eating your veggies, drinking more water, getting more sleep, turning devices off earlier, meditating etc. 

We fumble around. We feel off doing the thing. We get better. We back pedal a bit and then go forward again. 

The key to anything though is just being as consistent as you can be. 

Remember, you can do it. 

We are here to help. 

Megan K and the team

Happy Monday!

I get asked a lot about what the keys are to success for fitness. 

It is simpler than we make it out to be. 

The most important thing we must all do to be successful- in any venture- is to be consistent. 

Consistency is the key to success. 

It isn’t very sexy, but it is true.  

It isn’t enough to be on track here and there. 

It isn’t enough to workout from time to time. 

We must consistently be doing the work. 

This doesn’t require that we overdo it or completely eliminate all treats, but we do need to be on track- ​most of the time. 

My suggestion is that you aim for 70% (or preferably 80%) compliance with actions that support your goals. 


In a rut? 

Not sure what to do to be successful?

We are here to help. 

Committed to your success,

Megan K and the team

This week I wanted to tell you a little story of perseverance…

We have a client named Cathy.

Cathy has been a client for a while and she has made great progress with us.

Recently she got a promotion at work and things got very busy and she put her health and fitness on the “back burner”…

When it came time for the Winter Body Transformation Challenge, she signed up and was ready to go.

She was recommitted and made the decision that no matter what she would finish this challenge better than when she started. 

You know how those decisions go, sometimes we commit, get serious and then we get tested.

Within week 1, she got offered ANOTHER promotion. 

Hot damn! Exciting stuff. Except that meant extra hours, extra meetings and no Boot Camp. 

Then her pet got really really ill…vet visits, stress, deep sadness and tough decisions ahead. 

Then she was at an event and made some choices to eat some foods that didn’t agree with her and she was feeling some physical side effects…nausea, achy joints, water retention etc.

Sounds like the perfect storm, right? 

  • Work Stress (albeit good)
  • Family stress (sad)
  • AND
  • Physical stress… (feeling pretty icky)

Oh did I mention she tweaked her knee doing something routine too? 

So she has pain on top of the other stuff…

It seems like it might be time to give up on the Winter Challenge, right?!

Of course you know I’m going to say “NO!”

And Cathy is saying “no, too”…

She told me the other day that it is time to persevere…and persevere is what she’s doing…

She is continuing to log her food. 

She is continuing to learn from what her body is telling her about food sensitivities and she is working through the work and home stress the best she can. 

Is she going to finish the Winter Challenge with “perfect attendance”?


She might not finish it with the 15lbs of body fat lost that she was aiming for either…but she WILL finish the challenge and she will finish better than she started.

And I hope that she is as proud of herself as I am because there is doing the best you can “in perfect conditions” and there is “doing the best you can when the s*** hits the fan”. 

Life rarely ever gives us a straight line to success…

When you want something you will be tested. 

It may not be now. 

It may not ever be in a way you can predict.

But it is inevitable, the test will come. 

We have your back. 

We hope you will always persevere, the best you can. 

Committed to your success,

Megan K and the team