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

Inspire

Growth Mindset

Relationships

Positivity

Passion

Humility

Authenticity

Perseverance

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? 

Maybe. 

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. 

Stuck? 

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”?

Nope. 

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

It is hard not to be happy with a beautiful week like this, right?!

Your Monday Motivation this week is all about Halloween. 

Many of us gave away candies to give away as treats. 
Some of us even brought more into our house thanks to kids trick-or-treating.

Here are some suggestions to help you fight off the temptation of the candies:

1- Go to a party. 

Don’t even stock Halloween Candy and don’t give any out. 

:p

Is the Grinch writing this email? I know, I know, it sounds a bit lame but truly this plan is going to be the easiest way to avoid Halloween candy. 

If this doesn’t feel right, or if you’re like me and love to see the little people in there creative costumes then the other suggestions may be a better fit. 

2-Buy only the candy you don’t like. 

This one works well for me. There are certain treats I love and others I couldn’t care less about. Those are the ones I stock up on. 

3-Give away little mini toys instead of candies. 

4-Don’t open the bag until the first Trick-O-Treater arrives 

and then make sure all the candy is given away to the last one. 

5-Set yourself a FIRM limit of one treat maximum per day. 

I personally would love to see Halloween move away from candy but I don’t think that’s going to happen anytime soon so if you are a fan of Halloween, get the candy in and then quickly get it out of your house. 

Committed to your success,

Megan K and the team

Happy Monday!

This week, I wanted to write to you about the long haul. 

Our society is one of instant gratification. Much of what we want we can have within minutes or days. We have been conditioned to expect it. 

Amazon Prime

Apple Itunes

Instant Downloads for audiobooks and books

The Internet

It is truly amazing…

With health and fitness though much of what we want takes time. 

We can have the instant gratification of a great workout and feeling better during it or after.

We can have the gratification of more energy when we sleep better and drink water but in terms of physical gains: muscle gains or fat loss, sports performance etc. it takes time. We need to be in for the long haul. 

Shedding 100+ lbs (and keeping it off) can take years- a gradual lifestyle change. Or it can be done in a year.  

Even losing 20lbs can take many months if we are doing it gradually without too much sacrifice. 

Most of the fitness and health pursuits we truly desire take time. Adding a 1/4 lb of muscle can take a month for many women. 

We need to be on this fitness journey for the long haul which brings me to the next point. 

As much as possible, aim to have fun with your journey. 

And my hope is that all of you, will fall in love with moving your bodies because it feels good…that way regardless of what’s happening with your physical changes you will continue to move because it is good for you. 

Remember all of this is about the long haul. 

Stay consistent and committed.

We believe in you. 

Megan K and the team

Happy Monday!

This week I wanted to write you a quick note about meal prep.  I know for some of you this is second nature.  For others, this is a thing you know you’d benefit from doing but you aren’t doing it. Others still do it, but dislike it. 

You may have heard that “Abs are made in the kitchen”.  This isn’t an exaggeration.  When we have a fitness goal and in particular a fat loss goal we need to be sure to pay attention to how we are fueling ourselves.

Meal prep is a BIG part of success because when we have healthy, nutritious foods prepared and accessible it makes it easier to choose them 🙂 Just like when we have junk food on hand we can more easily choose that…

To make meal planning simple thing about the following:

1- Batch Prepare Cooking chicken thighs or breasts?  Make 8-10 or more and put the extras in the fridge or deep freeze. ** Short on time, try grilling or baking more than one protein at a time.**

Try the same for your root vegetables or tubers.

sweet potatoes, potatoes, turnips, parsnips etc Can all be prepared ahead of time by baking or grilling and can kept frozen or in the fridge to be quickly re-heated. 

**Short on time, roast 3-4 veggies at the same.**

2- Wash, clean and possibly even chop veggies to have on hand ready to use.  Trying to hit 5-6 servings of veggies per day?  GREAT!  Prepare cauliflower, celery, broccoli, carrots etc. ahead of time so that the veggies are clean and ready to eat. 

3- Invest in some good quality knives for chopping/ cutting.

4- Invest in good storage containers.  Coach Megan B says Amazon currently has a great deal on multi compartment storage containers 🙂 ->here<-

Whether you love to meal prep or not, fueling yourself for success is critical. 

Have fun with it! 

What are your favorite meal prep tips? 

Megan K and the team