Dreaming…

Happy Thursday!

A while back, I was in San Diego to spend time learning from author Brendon Burchard at his High Performance Academy.
The ticket to his event was a birthday gift from my dear friend Sonya (the owner of several MPower Fitness Boot Camp locations in Northern California).

True story, I didn’t really want to attend the event.
I love events.
I love personal development but I really wanted to throw a party or go on a trip- strictly for fun- not for work or education.

BUT she convinced me that attending an event for Free (thank you Airmiles and Sonya) on motivation, taking one’s self to the next level etc. was right up my alley…

She was right, of course.
But the playful side of me really just wanted to play…

A lot of material was covered and I did get in some fun time at the beach so I think I managed the best of both worlds. :)

The author taught us many things this weekend- several of which I’ll share over the course of the next few weeks and months- but the biggest one I wanted to leave you to contemplate was the following:

What do you want for your life?
How do you want to live?
How do you want to be remembered?
How are you setting your standard?

Too often we set our goals, dreams and aspirations based on what we believe to be just slightly beyond possible or solidly possible.
This is setting the bar too low. 

We might have a “set point” or “ceiling” on what we believe we can accomplish that comes from our parents, our teachers or our co-workers. This set point might be too low.

If you had asked me 5 years ago if I would have 2 fitness studios with 18 employees I would have said, possibly.
But if you had asked me 10 years ago I would have said no.
10 years ago, I didn’t know how to dream and I had lost hope for a future of possibility. It took really hitting an awful place in my life to see that life didn’t have to be what it was, it could be a lot better.

Whatever you want for your fitness, your health and your life is possible.
Remember to dream.

Megan K and the team

 

PS. Come check us out for 3 free sessions!

https://www.fitbodybootcamp.com/stlouisparkfitnessbootcamp/

https://www.fitbodybootcamp.com/maplegrovefitnessbootcamp/

You Get To Choose

Hello!
What if I told you that in part (or fully) your response to what’s going on in your environment is a choice.
Would you believe me?
Would that be good news or bad?

I hope good news.

When you want something to get better- in any area of your life– you can choose to focus on what’s already going well and build on that OR you can dwell on the negative.

It is your choice.

Don’t get me wrong, the choice won’t always be easy.
The positive won’t always be easy to find.

With practice it gets easier and with the law of focus: what we focus on we find, your situation will improve.
What does the law of focus mean? When we seek out the positive aspects and place our attention on them we will find more of the positive to see and appreciate.

Will you try it this week?

Focus on what’s going well:

  • The parts of your body that feel good
  • The good moments you are having
  • The blessings you have
  • The food on your table
  • The safety and security you have

…and so on and so forth.

There is so much that is positive, when you come to think about it.

If you are struggling to meet your goals, pick ONE area for improvement and find 4 things that are going well.
Work on that one thing, get excited about the four and then repeat the process.

This process works.

Committed to your success,
Megan K and the team

The importance of self-congratulating

“Comparison is the thief of joy” (Teddy Roosevelt)
So often it really is.

But it is hard not to compare when we are in a competition, especially when there are prizes on the line. Right?

So we have to find the balance between being competitive/wanting to win and comparing ourselves to others along the way.
And the balance will need to be unique to us…

I’ve been repeating myself a lot lately about the importance of acknowledging what is going well along the way and doing more “self-congratulating”.
In fact recently, 3 of my key teammates began a practice of recording all of their daily accomplishments and reporting in about the things of which they are most proud. These few minutes spent at the end of each day is a nice way to close out the work day because it shows us how much we are really doing and how far we have progressed…
I recommend it to anyone- it helps.

That being said, I know many of you (me included) are still prone to feeling the sting of disappointment when we’ve busted our behinds toward a goal and we don’t “win the prize”. (Although if you ask me, it isn’t really about the prizes it is about how great you feel when you conclude with any amount of progress…)

To help send home this message, I have two quick stories for you that demonstrate the ups and downs of the win/ loss cycles.

I’ll never forget one piano competition I was in as a teenage girl.
I practiced, I prepped. I even did visualization. I had several pieces prepared. It was the music festival and if I remember correctly both my teacher and I went in thinking I was going to win a lot of 1st place ribbons.
I had such a passion for the piano and I tried to channel the emotion of the pieces.
On that day, it was a Brahms piece in a minor key. I was kind of a moody teenager and I loved anything with in a minor key with plenty of darkness and angst. This piece involved a substantial amount of crashing around and drama so it was one of my favorites to perform…

I remember playing the start of the piece with such feeling and flare and then part way through stuffing up something in the mid-section. I left the stage just devastated. I was in tears as I sat in the audience and listened to the other competitors perform. I was so disappointed with myself and my “failure”.

My teacher had to leave to go hear another student compete so I waited with my mother- who was really patient- for the adjudication and the feedback that always came at the end of performances and before certificates/ trophies were awarded.

To my absolute shock I won 1st. I think even my mother, who was a super fan of mine was surprised.
Despite totally feeling like I had ruined the piece and making a substantial error, I won. I left the stage again in tears but this time because I didn’t feel I deserved it and I was still disappointed with my performance.

Most recently I had entered to win an award for the most improved business (in the MPower Fitness Boot Camp Family).
I prepared my presentation, I diligently collected all of my numbers. I eloquently executed a powerpoint summary of how the team had grown, our continuing education efforts, our client successes, my mistakes, lessons and learnings as a leader, our business financials etc. And by far my numbers were better.I NAILED that presentation. But I didn’t win.

I was so sad. I had given all of my effort in the previous business quarter to the team and to our growth and I kicked butt on that presentation. I felt so embarrassed telling the team that we hadn’t won and I was frustrated because on the surface my numbers were better… I was told after that that level of growth was expected for me and that the others’ improvements were given more weight because they had further to go…

Funny how one win feels awful and one loss feels worse.

Sometimes we win 1st when we least expect it, sometimes we never win first even though we are doing everything we can to be the best we can be and sometimes we get overlooked when we feel like we’ve nailed it completely.

The reason that I’m sharing this is that I’ve realized that if you will recognize yourself for the work you are doing as you progress and at the end of your milestones you’ll feel even better about the journey and you’ll be less tied to the outcome.

As human beings we need recognition. We especially need it from people we respect or who are authorities in our lives. But we get into big trouble when we tie our self-esteem too heavily to external recognition. Meaning when we seek only external validation of our progress, success or worthiness over that which we provide ourselves internally we will be disappointed more often than not.

We’ve all been there.

Which is why this most recent loss sucked but I was fortunately able to move through it faster than ever because along the way I had been noting all that I had done and all that had gone well…so when the comparison demon tried to rear his ugly head and negate all the amazing work we had done I told that jerk to get stuffed because even though I didn’t win I had still kicked a**.

Committed to your success,
Megan K and the team

Inner Voice

Hi there!
A few weekends ago, my dear friend and former Canadian National Snowboarder- Charmaine Ironside- was presenting and sharing her story at a fitness conference.

She talked a lot about her struggles with her inner voice.

Not unlike me, and sadly (I think) many of you, her inner voice was overly critical, disrespectful and at times just plain mean.

Maybe you can relate?

She said that one of the things that changed her life was an committed effort to stop saying nasty and unhelpful things to herself.

Recently I began this for myself. While it is a work in progress, like any new habit, it helping. I had no idea what an a**hole my inner voice sometimes was- especially to me.
Recently another speaker also said that all of us will have times when we are genuinely displeased with our behavior and when we simply do not handle the situation we are in with as much tact, grace or composure as we might have liked. I thought good gracious, did he see me yesterday? Was this talk for me? But he went on to say, if we are “always handling everything with excellent composure then perhaps we aren’t really challenging ourselves because nobody who is truly pushing himself will always behave impeccably”. Take home message- you’re going to stuff things up. You’re going to be a jerk sometimes. Apologize. Make amends. Own it but STOP beating yourself up.

If you are willing, spend this next few days noticing anytime you say anything mean or self defeating to yourself.

If/ When you catch yourself say “cancel” internally and immediately replace it with kinder words. If you have a daughter or son, replace it with what you would say to her or him or someone else you love.

I promise you, catching yourself and replacing those unhelpful words will make a massive difference in your happiness, your courage and willingness to try new things and your overall success.

Committed to your success,

Megan K and the team

PS. As always, please come check us out for 3 free sessions! Visit one of our websites:

https://www.fitbodybootcamp.com/stlouisparkfitnessbootcamp/

https://www.fitbodybootcamp.com/maplegrovefitnessbootcamp/

Incredible 6 Week Transformations

We are wrapped up our very successful Winter Body Transformation Challenge a few weeks ago and we are now in the second half of our Spring Body Transformation Challenge. We just wanted to send a big WELL DONE to all of our participants.

6 weeks of unlimited boot camp sessions.
6 weeks of incredible progress and results.

You should be PROUD of how far you have come.

So without further delay, our winners are…
(As a reminder the results are scaled so that those with less to lose to reach American College of Sports Medicine Healthy Standards receive more points…which is why despite being quite close in number Brendan beat out Dustin).

1. Brendan H
-23 lbs
-5 % body fat
and 10.5 inches
Brendan-3.jpg

2. Dustin H
-25lbs
-12.25 inches
-5.8% body fat
Dustin.jpg

3. Carolyn K
11.8lbs
20 inches
.7% body fat
Carolyn-3.jpg

4. Marcos B

Marcos.jpg

5. Nicole L

Nicole-14.jpg

Also a big shout out to our close competitors!

Some amazing results made by

Dori S, Missy B, Katie O, Lance F and Kae T!

Amazing work everyone!
We are so proud of each of you!

Megan K and the team

PS Curious about Boot Camp?

Check us out for 3 free sessions at one of our locations:

https://www.fitbodybootcamp.com/stlouisparkfitnessbootcamp/

https://www.fitbodybootcamp.com/maplegrovefitnessbootcamp/

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