Q2 Goal Setting

Today I ask you to please revisit the goals you’ve set for 2017.
We are now into the second Quarter 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 Q2, lets all recommit to ourselves and our goals.
Your goals are for YOU.
We believe in you.

Megan K and the team

A Little Inspiration

Hi everyone!

I’m coming to you with a little additional inspiration.
I know that many of us are several weeks into pursuing some New Year’s goals!
This is the time when motivation can start to wane (not always)…just in case, this one is for you.

Are you someone that has experienced a low point in life? Pretty much everyone has at some point, wouldn’t you agree? Sometimes you may not even realize you’re down or why; it’s just that you don’t feel right.

Even if you are someone that leads a fairly active life, maybe you even exercise but just don’t feel as good as you think you should. Maybe it’s just a result of not doing the right things.

Let me expand. I would like to share a story with you about one of our fabulous members, Kristie Fristad. Kristie has always been an active lady, but she was also one that wasn’t feeling up to par and relied on some serious caffeine to get her through the day. In her words,

“I led an active life, but found myself in a rut. My eating habits left much to be desired, I relied on caffeine to get me through the day, and my exercise was always cardio based and I had stopped seeing results. I was often tired, and was making lots of trips to the chiropractor because the weak muscles in my neck and shoulders kept pulling my spine out of alignment.”

Interesting that a woman as active as Kristie almost met the description of one that wasn’t active. But honestly, if you’re not exercising or eating properly eventually it just doesn’t work and it seems a waste of time. I notice especially that people I meet tend to get down quickly when they can’t lose weight.

Thankfully Kristie’s good friend Mara played a part in changing her world.

“When I joined, I was at a very low point … but it was hitting that low point that made me realize it was time to make a change, and not just talk about it. I talked to my good friend Mara Gollin-Garrett, who I knew was a FBBC trainer, to get more details since she’d been telling me for quite some time to come join her at Fitbody.

Honestly, I was terrified … so nervous this would be more than I could handle. After I joined, I have worked out with so many inspiring people that it makes it easy to keep coming back! In fact, it’s the days I just want to curl up on the couch that I always get the most out of the workouts. I know that if I can just walk in the door, the energy from the trainers and my fellow fitbodies will get me moving, working hard, and ready to get home and keep getting things done. I love it!”

That surely doesn’t sound like someone who is down, right? It’s amazing what a simple workout routine can do for you. So many people have shared the same experience. You just have to make the choice to change what’s bringing you down and do it.

You will be shocked when you see where Kristie is now. She is a completely new person, literally.

“I’m stronger … mentally and physically!

When I started in March, I wanted to lose 10 pounds and fit in my clothes better (which seemed impossible with many failed attempts in the past). Joining the LBD challenge was the best birthday present I could have ever given to myself! I came out of the LBD challenge having lost 15 pounds, 10.5 inches and 2.9% Body Fat. Then I jumped right into the summer body transformation challenge, and lost another 11.4 pounds, 4.75 inches, and 3.3% body fat. When that program finished, I could fit back into my wedding dress, and weighed less than I did my junior year of college!

As of my September assessment, I had dropped a total of 28.2 pounds, 17.3 inches, and 9.6% body fat in my 6 months as a FBBC member! More progress than I ever imagined possible!”

And this is why it means so much to us at FBBC to come to work everyday. But the thing is, it really isn’t work to us. We absolutely love what we do and we love being a part of all our fitbodies transformations.

In closing, Kristie had this to say:

“I found “me” again! And my biggest challenge has been keeping my wardrobe up with my body change! Seriously … each event that has comes up this year I’ve found I have to really plan ahead to be sure I have clothes to wear that fit the slimmer version of myself. :-)

Wow, we’re so proud.

If you want to up the ante in your results, we are always here.
If you need help, just reach out. If you need a pep talk, we’ve got that for you too .

Committed to your success,
Megan K and the team

How can we make this more fun!?

Hello!

The idea behind this week’s pep talk is **fun**.

How can we make the approach to the fitness or health goal more fun?
How can we make the process of working toward the goal more enjoyable?
How can we have an even better time doing this?

(By this I mean the journey of fitness- with a cross-over application to any goal in life)

As I say in the Megan K Fitness podcasts, “fitness is a journey and as much as possible we want to find joy in the journey”.
I mean it.

When we like/love to do a thing we will make it a priority.
When we move our bodies and fuel them out of love for them we will see changes faster than we could have imagined. When we treat our exercise, fitness, fueling process as a punishment or a restrictive, limiting type of process we will find it miserable. Makes sense right?

I have a joke at the studio with the team, “are we having fun yet?” I typically ask it during the heart of a perceived struggle. Why?
It makes me/them laugh.
It lightens us all up.
We stop being so darn serious.
And then we get back to work with a change in perspective.

So as we are in the heart of the holidays- the happiest time of year- I’d like to ask you, are you having fun yet? 
Could you make your fitness/ health journey more fun?
Can I/we help?
We’d sure like to… :-)

So how might we have more fun?
Ultimately, only you can answer this but I have some potential starting points just in case they are helpful.

The following are ideas I’ve seen work for clients, the team and myself in joyful pursuit of our goals.

  • R-e-l-a-x
  • Lighten up
  • Get curious
  • Be playful
  • Become willing to experiment
  • Make a joke
  • Receive a joke
  • Get some music going
  • Avoid pain- seriously. Please.
  • Find gratitude for all that is going well.
  • Appreciate what you can do (pain free, with ease, with improvement etc.)
  • Acknowledge/celebrate/ find/recognize what is getting easier as you go, and focus on the ease

Now I’m not saying you should show up to your workout and spend the next 30 minutes messing around. Work needs to be done.
We do need ‘time under tension’, but let’s not confuse tension with misery, suffering or something awful. That’s not only unnecessary and scientifically has been proven to slow down progress. Misery/suffering is psychologically the complete opposite of FUN and probably not going to make you want to keep doing the exercise. Right? Yikes. But we do need to work. 
So our aim must be to find the balance between doing the work in a way that respects our bodies while doing the work in a way that expands our limits. 
Not too much, not too little.

And if you’re not having fun at least some of the time, then it is necessary to shift your focus because miserable just isn’t the way to go…

Our hope for you, as we go forward, is that you’ll approach moving and feeding your body with joy and that you’ll do it with self love NOT as a punishment for something done or not done in the past.

With much love and appreciation for you,

Committed to your success,
Megan K and the team

What Do You Believe…?

Why are you still living in a body that you’re unhappy with?

 In my experience, people carry ‘unwanted’ pounds for very specific reasons. These reasons are subconscious, which is where things get tricky.

Self-sabotage is your subconscious way of protecting yourself.

Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing. 

You say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious believes that you are safer being out-of-shape then you’ll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

Frustrating, right?

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious views being out-of-shape as being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

Do you believe…Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe…Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are they counting on you to be the ‘screw-up’?

Do you believe…You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

Do you believe…You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time thinking about these tough questions and discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves. 

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today. I’d love to get you on the exercise program that will change your body and your life for the better.

Is More Exercise Better? (NO!)

Hello!

I hope this message finds you well!

I get asked frequently if it is beneficial to work out twice in one day or if more exercise can deliver faster results. 

This is a tricky topic for many people because we are a society that has been conditioned toward thinking that more of a good thing must be better.
The reality is that just about anything can be bad for us if we have too much of it. 

  • Too much intensity in exercise (without adequate recovery) is associated with injury or overtraining side effects like body fat storage, elevated resting heart rate, trouble sleeping and even stress fractures.

 

  • Too much water intake can be associated with frequent urination and at worst hyponatremia.

 

  • Too much broccoli can be associated with gas

 

  • and we all know what happens with too much dessert :p

So the short answer is that for most people, most of the time two workouts in one day is NOT the answer. 
Examples:
Boot Camp and some gentle Yoga- maybe
Boot Camp and a walk- Yes, quite likely ok.
Boot Camp and a jog- MAYBE but better on different days.
Boot Camp and xyz sport- Definitely better on different days.
Boot Camp and Spin class- NO. Not on the same day.
Boot Camp and Martial Arts- Not on the same day unless you know your Martial Arts master and it will be a gentle day.

^^ You get the idea.

In general, you need to listen to your body and rest, relaxation and recovery are critical.

I recorded a podcast for you on this very topic:
https://soundcloud.com/megan-kruger-699499856/shou…


To expedite fat loss spend more time preparing nutritious foods, grocery shopping, actively relaxing your mind (meditation, prayer, journal, bubble baths etc.) AND GET MORE SLEEP.  

Committed to your success,
Megan K and the team

PS our new 21 Day Program starts on Monday the 23rd!
$107 for a rapid restart
https://fitbodybootcampslp.clickfunnels.com/mg21-day-rapid-fat-loss

Pep Talk: Destination Addiction

Pep Talk: Destination Addiction

Happy Sunday/ Monday Fit Bodies.

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

On to the pep talk…

In a recent video I spoke about:

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

and then in part two, 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.

The video is here and also on my Facebook page. I hope it helps. I won’t lie, I was nervous doing it.
https://www.youtube.com/watch?v=X7HaMuWL47g

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”.15697227_10211739351187081_7360709797811784300_n.jpg

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. In 2016, I 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

State Fair Survival Strategy

With the MN state fair upon us, fit Minnesotans are wondering how to eat their favorite fair foods while retaining their fit physiques.

At Fit Body Boot Camp, we value the occasional indulgence (guilt-free- right Fit Bodies?) but we also recognize that having a solid plan is the best way to remain on track for your fitness and fat loss goals when you are in a situation with an abundance of iffy food choices.

Here is our “State Fair Survival Strategy”

1)Know your enemy  

(Just kidding)

Calorie Counts for top fair foods

• Pronto Pup: 350 calories, 18g fat, 6g saturated fat

• Cheese Curds: 759 calories, 39g, 15g saturated fat

• Chocolate shake from the Dairy Building: 747 calories, 30g fat, 18g saturated fat

• Giant Turkey Leg: 1,136 calories, 54g fat, 19g saturated fat

• Deep fried cookie dough: 1,200 calories, 51g, fat, 30g saturated fat.

(Nutrition Info is courtesy of WCCO)

2) Prepare In Advance

If you plan on going to the fair for the day, eat a healthy high protein breakfast and drink plenty of water. Ideally you should also make sure to get your Fit Body Boot Camp early a.m. workout in too!

3)While at the fair, be sure to stay hydrated.

4) Protein Is Your Friend

When you finally choose either the “Sweet Martha” cookies or your favorite treats be sure to have some protein with them. This will help stabilize your blood sugar and will also help prevent you from reaching for more and more sugar laden foods when you experience the inevitable blood sugar crash that follows the high.

5) Share. Didn’t Your Mom Tell You To Share?

Let’s be honest, no one needs an entire basket of cheese curds or the whole turkey leg. Get over the cooties and share- your tummy will thank you.

6) Lay off the Booze You Lush. :-)

Seriously? Don’t eat loads of food and drink, it is far too much to ask of your poor body.  Be nice and pick one or the other so that you avoid inundating yourself with toxins. If this rule must be broken, only have one drink, anymore and you’re self-restraint will be f-r-i-e-d (and not like the twinkie or candy bar on a stick).

7)Have fun- and walk around LOTS!

This event only happens once a year, which doesn’t mean “do whatever you want and be ill for the next three days” but does mean exercise moderation and enjoy yourself.