Happy Monday!

I was talking with a client the other day about the emails we send out and what she could expect and here is the scoop:

1- Monday

The general newsletter including a recipe will go to all subscribers.

This usually has a sassy or thought provoking and sometimes tabloidesque subject line.

The article is good information but nothing that is critical. 

2- Tuesday

I will occasionally send a note of information or an article

3- Wednesday 

We typically send a recipe.

4- Friday 

Sometimes a testimonial or something uplifting before the weekend. 

Usually this will happen around a holiday weekend or some other time when we might need a few extra words of encouragement. 

5- Sunday

The Pep Talk

**If there were one thing to read, every single week, I would suggest that it be the Sunday Pep Talk**

I write the pep talk every week and I address things that are happening RIGHT NOW with clients. 

This week I wanted to talk to you about how to get started with a fitness program– in general not necessarily ours (although ours is great and we hope you’ll come see us).

Here are my recommendations:

1- If you know what you think you might like to do, try to find 3 or 4 options in your local area that you could try. 

example: You’ve always wanted to take Karate or Belly Dancing

Do some google searching about Karate Dojos/ Belly Dance classes. Ask your friends on social media or ask around in person. 

Consider consulting Yelp, Google reviews and Facebook reviews.

2- Call or email and ask for more information about how the schools/ programs work.

Ask if there are trial programs without long term commitments. 

Ask about the credentials of the instructors and their approach to 

training. 

If you are looking to try out a Karate program and you find a school that prioritizes creating Black Belt recipients and only takes beginners who are serious about going all the way…then maybe this isn’t exactly what you are looking for? 

That being said, if the school only works with beginners and there is no evolution to your training with them then that might not be a fit either…

Consider these things: 

Can you start as a beginner? 

Can you progress to more advanced levels within the program? 

Will they know where to send you after/if you graduate? 

3) Get signed up for your tour/ consultation/ shorter term program and go into it with enthusiasm and an open mind. 

I used to tell people trying my Yoga or Zumba classes that it would likely take them a minimum of 5 times attending before they really knew if they liked the thing… plus you may strongly dislike your first instructor and need to try to find a new one within the same program. That’s ok! Not every teacher/ master/ coach is going to be a good fit for every person. I know that several of our clients don’t really like me but they love some of the other coaches and that’s totally normal. No one coach/ teacher can be everything to everyone. 

4) Take it easy to start! 

Even if you are super fit, just take it easy. 

I had been training 4 days per week and playing sports when I got back into martial arts and I just about fell over from soreness the day after my first Muy Thai white belt class. Had I taken it easy I would have been able to walk those next few days. 

Trust me, it is a good plan to take it easy with ANY new thing when you start because there is “sore” and then there is “barely moving” and nobody wants the latter. 

5) Have as much fun as you can! 

If you like Karate or Belly Dancing, but aren’t sure if that program is a good fit, just stick it out until the end of your trial. Finish it up and then keep looking for something until you find what you love. 

Remember you can love more than one thing! You can love Yoga, Zumba, Crossfit and Boot Camp or soccer, karate and weights. You don’t have to be “monogamous” with your exercise. You can love it all 🙂 In fact, doesn’t that sound great?! What a fun time. 

More than anything else Fit Friends, I hope that this year you will continue to find fun ways to move your body out of love and respect for it. 

We only get one body, let’s take good care of it. 

Committed to your success,

Megan K and the team

Sunday Pep Talk : The Morning Routine

Happy Monday! Here’s a recap from before when I attended a weekend of learning –

I’m returning from a big weekend of learning in beautiful La Jolla, CA. There, I was with other top fitness studio owners. 

We gather quarterly to go over what is working in our studios, how to deliver results faster and how to help our clients stay motivated. 

This weekend was particularly special because some of my closest friends were with me and I took away phenomenal ideas for coming accountability programs, internal challenges and more. I know the team is excited to hear all about it and we can’t wait to bring this stuff to YOU! 

All that aside, one of the things we talked a lot about this weekend is how to set ourselves up to meet and exceed our personal and professional goals (health and fitness included).

A critical component of success is discipline and in particular discipline FIRST thing in the morning. 

I’m curious for clients and readers,

Do you have a morning routine? 

Do you wake up, kick butt and therefore dominate your day? 

Do you find that before you know it, your morning has gotten away from you because of the demands of others? 

Do you take care of yourself, first thing in the a.m?

I’d love to hear from you, either by email or in the client Facebook groups. 

One of my mentors explained that the way we respond to the alarm clock sets the tone for the rest of the day. 

He said that if we hit snooze it is the first act of the day and that it is one of laziness. It is a signal to subconscious that we don’t care about the day and that instead of taking action and getting to it we are letting laziness win. 

What do you think? Do you agree? 

Another mentor said that the simple act of waking up on the first alarm, getting up and making the bed are two disciplined actions that we can take that show ourselves and our goals both honor and respect. 

I have found this to be true for me personally. 

The other thing I have taught myself to do most recently, and admittedly this is harder for me, is to STAY out of emails, texts, Facebook etc for at least the first 2-3 hours per day. 

This means I put my health first. 

I get in my own workouts, meditation or prayer and I look after my body and mind before I show up to take care of others. 

Because let’s be honest, if we don’t prioritize our own health (mental, physical and spiritual) we don’t have the energy to give to others. 

So with those things to ponder, I’m wondering if you’ll join me in completing a 2 week challenge: 

1-no snooze button

2-put your health first in the a.m. (either with a workout, journaling, 5 minutes of meditation or prayer or some other thing that speaks to you)

3-leave social media, emails or other things that might bring stress until later in the day. 

I would say the first two are critical for this 2 week challenge and the 3rd will facilitate the first two. 

What do you say? 

Are you in? 

Will you join me in 2 weeks of taking care of yourself? 

Committed to your success, 

Megan K and the team

Happy Monday!

This week, if there’s one thing I want you to focus on it is your sugar intake. I can’t say enough about the dangers of refined sugar. 

Regular sugar consumption will always cause weight gain. In addition to ruining a figure, chronic sugar consumption puts you at risk of numerous health problems. 
When you’re in the habit of taking in sugar everyday it’s hard to quit, but once you’ve broken the habit you won’t give sugar a second thought. 

Whenever your sweet tooth flares up eat a piece of fresh organic fruit. Not sure about the sugar content in what you’re eating? Try looking at the labels on your foods and using food journal. Avoiding sugar is well worth the effort. 

Let’s make it another strong week, Megan K and the team

Before people find something they love they can find themselves “on and off” the fitness wagon, trying different phases and crazes and basically lacking consistency and results.

Our amazing client and coach Courtney Z was in exactly that predicament. 
She says, “working out felt like something I was supposed to do vs something I wanted to do. I never enjoyed it and never saw any sort of results because I didn’t stick with anything consistently.I hadn’t had a consistent workout regimen since high school. I was very good at procrastinating, making excuses, and then trying to dive all in to a plan for a few days before inevitably falling off the wagon again.
I had no accountability, fitness goals beyond a number on the scale, or real knowledge about fitness. 

I came into MPower for the first time the month before my wedding when I really wanted to “buckle down”. I was so nervous to start a workout program let alone a bootcamp class – intimidating. Then I met Megan K and a few other coaches who were so supportive and respectful. But the biggest difference was that they noticed when I hadn’t been in for a while. I felt like I needed to go to class to prove it to both myself and the coaches that I could stick with something. Then I just fell in love with the 6am SLP crew and didn’t turn back!” 


Since joining MPower I finally understand what people mean when they say working out helps them FEEL better. It’s not about looks, or hitting a number on the scale, it’s about feeling better all around. I have more energy, sleep better, eat better, drink more water, and feel more confident when I make it to MPower in the morning. I’ve also learned so much about nutrition and fitness from this group, I know what I should be eating and what I should be limiting now. I have developed long term habits like starting my day with 24oz of water first thing, actually measuring my coffee creamer, and limiting carbs when my digestion isn’t great. 

Like most of our clients, Courtney is BUSY. She and her husband both work full-time and have a baby.  Getting to sessions can be tough. She says, “In order to get a workout in I have to plan it in advance and put it on the schedule. Before I had a baby, the routine was easier but now I have to take it week by week scheduling what days I’ll get to work out and what days I have to do a workout at home or squeeze in an extra long family walk at a minimum. But trust me, I still get out of my routine every now and then! But, then I force myself to jump back in and set my alarm. For me if I don’t work out in the morning, it’s not going to happen. It’s too easy for the day to slip away and to get busy with work. I set my alarm for 5:00 and don’t give myself any wiggle room to second guess my plan, I’m in the car and on the way to the gym before I even realize what’s happening!”


Courtney’s inspiration to be in the best health possible comes from her family.  She says, “My husband is annoyingly fit – he can pump out 100 push ups or bike 10 miles with no training. I’m never going to be built like that, but I can do my part to keep up with him! I want to be able to keep up with him and my daughter whether we’re doing a weekend activity, or on vacation walking 20,000 steps a day. To me it’s important to have energy and feel strong and healthy. Also after I had been coming to MPower for a few years someone in my family had a life changing medical diagnosis that impacts her everyday. I have seen first hand how quickly your health can change your entire world and I want to do everything I possibly can to be proactive about health. Sometimes the workouts seem hard, so I have to work on believing in myself that yes I can do them and that I can modify the moves if they aren’t working for me.”


 I LOVE MPower. I had no idea what a gym community could feel like until I started here. I absolutely love the variety of people who come to sessions, not everyone is a specific size or has a particular ability. Everyone is doing what works for them and there is zero judgement. I love that I can do the workout 110% or 50% depending on the day and no one is counting my reps or judging how much I’m lifting. Everyone is welcoming, supportive, and truly there to focus on themselves. But the biggest difference is that the coaches care and they communicate with you on a regular basis. The accountability is critical. 

I would have never guessed I’d work at a gym! 🙂 I now get up at 4:45 to help people with their workouts and I love it- who would have thought!  I’m an introvert at heart and getting on a microphone to coach is something that many of my friends still can’t believe. But I love getting to know clients and feeling like I’m helping them in a unique way. I like sharing the energy that MPower gives me and I really like learning more about fitness each day. I have always liked learning about nutrition but since MPower I have really gained a passion for learning about fitness and wellness overall. 

It is pretty awesome to think about what can happen for someone in just 7 years! Courtney has become a “fitness person”, gotten certified as a coach and become a regular early morning exerciser. We are so glad to have you with us Courtney and excited for your continued fitness journey. 

Happy Monday

I think it is safe to say that spring is on its way, which for a lot of us means we can be outside and we get to start growing plants outside or tending to our yards. 

For many of us also, it means we do some spring cleaning. 

Today I want to talk to you about both spring cleaning and gardening- but in your mind. 

We make a conscious effort to get things out of our closets that no longer fit. 

We choose to toss or donate food items that won’t be used.

We take time to clean the garage and to let go of children’s items that they have outgrown. 

But do we make a conscious effort to check our mental space and toss out ideas and belief systems that no longer work for us?

You tell me. 

I know I could do a better job of it.

I’m pretty careful with my headspace. Meaning, I’m selective about what I let in and what I repeat to myself but I know I still have some old cruddy negative, self-limiting (doubt filled) beliefs. 

Just this last week in a client meeting, I asked the client if she had ever stolen something as a little kid.  A lot of little kids have. And then we learn that it is not ok and we don’t do it anymore etc. But what if she had spent her whole life telling herself she is a thief? Awful right.  Completely untrue. Likely very damaging and limiting. 

So why would anyone spend time telling themselves ANYTHING other than what we ​want to be true of ourselves. 

​Perhaps because we don’t know better or are not yet in the habit of doing the reverse. 

If you have some things, beliefs, attitudes etc. that you are repeating to yourself that are harmful, limiting or no longer help you perhaps this spring you could intentionally work on releasing them. 

Join me in it? ​

​On to gardening. 

​When we plant a seed or a plant, we care for it. We water it. We make sure it gets sunshine and then we let it grow. We don’t tell it off for not growing fast enough. We don’t poke it daily and wonder why it isn’t different. We let it do its thing. 

We need to do the same with our bodies and our minds. 

When we plant new seeds of kind, loving and appreciative thoughts for all that our remarkable bodies do for us and then we focus on all the new, great things we are asking of them, we then need to then be patient and kind. 

And continue the process with care. 

Nutrients (productive food choices)

Water 

Recovery 

And Kindness

Spring is coming.

The sun is out. 

The time of transformation continues. 

To truly transform we let go of what no longer serves us and we move forward with what does.

What are you going to spring clean out of your mental house? 

And 

What are you planting there instead?

With much love and committed to your success, 

Megan K and the team

A lot of our clients begin their fitness program with us because they want to feel better and have more energy, but they don’t have time to waste doing this. 

Almost everyone we see is BUSY. 

Our early a.m. client Erin H is no exception to this. With two little ones, a full-time job, work travel and long days Erin needs fast and effective workouts. 

She says, “I don’t know how I could do it if MPower didn’t offer 30-minute sessions. My days are FULL, but with MPower I am able to get my workout in at 5:30am and still get home in time for a busy morning routine before making it downtown for work by 8. The 30 minute workout can fit into anyone’s schedule and I accomplish just as much in 30 minutes as I would at the gym by myself for an hour!”

Before coming to train with us Erin wasn’t really doing much, she says. She had gained weight with each of her pregnancies and was struggling to lose it.  She wanted to get back to feeling herself. Prior to babies she “used to run a lot and worked out at LA Fitness”.  Her body had changed though with each pregnancy and she found that she no longer enjoyed the same workouts she used to…plus there was the time piece. She needed something that she could get done quickly and effectively.   

She knew she could get back to feeling great: healthy, happy and energetic. So she got signed up with us. 

She says, “I never thought I could actually enjoy waking up at 5am to go workout – but I really do! The early morning coaches have such great energy. Big shout out to coach Jenna here! I am also usually at the gym on Saturdays and Sundays. Weekends are fun because I get to see/meet others that don’t work out or coach in the mornings. I also love the variety. In the year I have been here I know I haven’t done the exact same workout twice. There are always new moves, new variations, and new challenges. I love it!”

It hasn’t been a perfect journey for Erin, she admits. She travels a lot for work so each time she returns from a trip she needs to rebuild the habit of getting to the early a.m. sessions but she has a supportive husband and she is loving feeling stronger than ever so she is never away for too long. 

We are so happy you found us Erin and excited to be a part of your routine and your fitness journey! Congratulations on your success. We are excited to see what 2020 brings you. 

Megan K and the team 

Happy Monday!

January is long gone now.

I don’t know about you but typically with  February it feels like I blink and then the month is gone! 

How are things progressing for you? 

Did you set strong goals for 2020? 

Are you keeping tabs on how you are progressing toward those goals? 

While in Michigan this week, we talked a lot about how we see clients have the most success when they set the goal (with the timeline) but then almost exclusively focus on the ​process ​and the daily actions to get to the goal. 

For example: Lose 30 lbs of body fat

What steps do you need to take to get there? 

1- Attend 3-5 ​sessions per week

2- Sleep (7-8 hours ideally)

3- Hydrate (1/2 body weight in fluid oz of water)

4- Fuel (protein, fat and veggies 80% of the time)

5- Reduce stress

^^ simple right? (kidding…it sounds simple sometimes the execution is harder)

Here’s the thing though, when we focus on the process and take things “one day at a time” (pardon the cliché) things truly do come together.

In MPower we are focusing on daily questions that surround the ​processes to get to the outcome. 

This works for all goals .

​Remember consistency is the key. 

We know you can do it. 

Megan K and the team

When people walk through the doors at MPower fitness they know they want a change. They want something better for their lives. Sometimes they come in in rough shape, emotionally and physically. Sometimes they are doing pretty well but looking for something different. 

Most often they don’t know just how much their lives will positively change with consistent exercise, a supportive community and what people call the magic of MPower.

Rachael’s story is truly amazing and for those of you who know her, she (and her children) have been through a lot in the last 8 years. 

When she first came in, she was struggling to cope with the death of her husband Clay and to raise two young boys alone. 

She had gained weight, was still gaining, wasn’t exercising and was rounding out each day with a bottle of wine.  

Within a year of joining the program, her whole life looked dramatically different. For the Better! 

She had lost weight, lost inches, was in incredible shape and had earned herself a role on our MPower team. 

Roughly 3 years into her journey, she, Kellie Lillehei and I were on a trip to Florida for a convention.  We were sitting poolside and Kellie and I suggested that Rachael consider doing a bikini competition. I’m pretty sure this came about as we were sipping a cocktail and Rachael was trying to figure out how to put the exact drink into her myfitnesspal tracking app.  

I’m also pretty sure Kellie and I were giving Rachael some grief for not ever putting the myfitnesspal down :p. But what we saw was grit and dedication. The kind we knew would be what it took to do a fitness competition. 

Rachael says, “I knew nothing of fitness competitions…didn’t even know what it was. When I did find out what it was all about, I decided it wasn’t for me. 

Another 2 years passed. Now I was thinking about where I wanted to see myself at 50. I revisited the idea of fitness competition. It turns out bikini was not where I saw myself but figure was a category I could see myself doing and I had a lot of work ahead of me.”

Fast forward through a rigorous eating plan, 4-5 days per week of training and almost a year without any alcohol. This past May, Rachael walked on stage at Mr and Ms Natural MN and won 3rd place!  

“In a million years, I never could have imagined achieving this kind of goal. But thanks largely in part to the encouragement and support of my MPower family. I did the thing!”

Over the last 6 years, Rachael’s role here at MPower has evolved too. She became a certified coach and has been making cameo appearances on the floor at both studios. She is a regular meeting with clients for what we call NAG sessions: Nutrition and Goal setting appointments. 

She loves any and all client interactions- except collecting delinquent payments. (Let’s be honest, none of us really like that part.)

She says, she is always able to find the silver lining and sometimes she thinks that she is happier and more excited for their progress than they are! 

But being in great shape and being the “healthy mom” hasn’t just impacted her work life. Rachael knows her two boys are proud of her. She delights when they and their friends ask for tips and suggestions on health and fitness.  

If you had asked Rachael, 7 years ago when she sat across from me crying (and hung over) where she would be by this time I know she wouldn’t have said here.  She has made gigantic strides in the last 7 years and she couldn’t be happier. 

Also, she recently got engaged! If you see her give her a big ole hug and ask to see that beautiful ring of hers. 

We love you Rachael and are glad to have you as a part of the family. 

We can’t wait to see what this next decade brings for her and all of you! 

As a side note, 

I’m not sure what I’d do without a good Rachael story to tell when I go home to visit my actual family :p

Happy Monday!

This week I’m coming to you with a pep talk about sustainability. 

Sometimes we can be drawn in by the flashiness of BIG goals and BIG change. 

It might seem really exciting. And without a doubt, we want what is on the other side of the change, but then reality hits. 

Big changes can be hard. 

If you have a big fitness goal or fat loss goal you may want the results that come with big changes but it can be a tough road if the sacrifices we are making aren’t really lining up with how we want to live our day to day lives. 

​For those of you who know Rachael, she is training for a fitness bikini competition.  She was saying recently how hard it is meal prepping weekly, eating all the correct food (SO MUCH FOOD), getting in all the workouts, wearing the death trap high heels etc. She wasn’t complaining. She was just acknowledging that it is tough and that she can’t wait to return to normalcy. 

Maybe you have felt similarly? 

Loving the results that come with food tracking, paleo, whole 30 or low carb but disliking the disruption to your lifestyle? 

My challenge for you as we head deeper into February and closer to Spring is to ask yourself what could you do, tweak, change that isn’t necessarily massive. 

What could you sustainably adjust to help you get better results? 

Fitness and fat loss are about the long haul. 

There is a time for a short-term push. But that time is NOT all the time. 

The remainder of the time needs to be focused on small, gradual and sustainable changes. 

Those changes really add up. 

– Megan K and Team

P.S. If you’re ready to make sustainable changes in your life to help you meet your health and fitness goals, we can help! Just reply to this email!

If you lived to 100 would you be ready? Follow the steps in this blog post to help get you there.

Most boomers and seniors expect to live a long life. After all, this is the age of medical technology, and life expectancy has never been longer. The centenarians are the fastest-growing age demographic in the U.S. (and maybe the world). 

Chances are pretty good that you will end up joining those ranks! It is an exciting time. 

I often ask the attendees at my seminars and lectures which they would prefer: 

1) to live to 85 with a guarantee that they will be mostly healthy and able-bodied or 

2) to live to 100 but with no guarantee on what kind of quality of life they will have. 

Almost without exception everyone chooses option 1.

It seems that people don’t want longevity if it means the possibility of poor health, nursing homes, medications, and being dependent on others. People want quality of life over quantity of life.


But there is a third option. What if you could live to 100 (or more) in good health and physically capable of doing all of the stuff that you currently enjoy doing? Would you choose both quantity and quality?


Well here is the thing, as I said, you might live to 100 whether you want to or not. The science and medicine have come so far… Although you can’t do anything about your genetics or past health choices or the development of certain diseases you still have a lot of control over your destiny. 


The following are steps we can all take to have our best chances of living both a healthy and high quality life. 

1. STOP self sabotaging. That means giving up vices, especially smoking. 


2. START doing Functional Fitness.

A functional fitness routine is the way to go. It improves upper-body strength, lower-body strength, core endurance, muscle power, balance, agility, coordination and so much more. You will be able to keep doing all of the things you love to do and you will feel better doing them.

3. HIIT: For aerobic exercise nothing beats high-intensity interval training (HIIT). HIIT uses intervals of high-intensity exercise interspersed with intervals of lower-intensity exercise. Basically you will get outof breath and sweaty during the hard intervals and will mostly recover during the easier intervals. This is far superior for improving fitness than the traditional steady-state aerobic exercise.

4. Nutrition: Eat more lean protein, healthy fats, complex carbs and fiber. Eat less or no saturated fats, sodium and sugar. Pack your diet with a wide variety of fresh (preferably organic and from your own garden) vegetables and fruit. Eat whole grains (brown rice, couscous, oatmeal) as a staple. Consume fish, chicken breast and pork loin (lean protein sources) at every meal.

5. Relate: Keep those relationships healthy and strong. Find good folks with whom to spend time and when possible surround yourself with health minded friends. 


There is no guarantee of longevity just as there is no guarantee of a high quality of life but we can always be working toward better and improving our current situation. 

Curious about our functional fitness based 55+ exercise program? 

Give us a call at 763-710-5065