10 Steps To Finish Summer Strong(er)

Happy Friday-

This week is all about summer.

Just the other day someone said to me, summer is half over!

I said, no way. We are only a month in :)

This means we can technically still get a lot done this summer…

Run that 5K race

Clean out the garage

Go stand up paddle boarding…

You name it, there is probably still time.

There is also still time to wrap up summer feeling leaner, stronger and happier than ever.

Here are my top 10 tips to finish summer your fittest.

(These are not in order of importance)

1- Get your zzz’s. I know the days are long and the sun is up early.  But GET TO BED. Seriously. This is crucial to feeling great, recovering faster, building muscle and losing body fat.

2- Cut out Dairy OR Gluten. 

You could cut out both and feel fantastic but it is tricky to do both and still maintain a social life.

Most people notice an almost immediate reduction in bloating and inflamation when they cut out one or both of these.

3-Limit alcohol.

Try having a drink and then a soda water, a couple of waters or even an iced tea.  The summer is filled with out door socializing which frequently includes alcohol but there are ways to moderate or have none and still have fun.

Kombucha is also a GREAT alternative to alcohol. :)

4- Get your workouts in, first thing in the a.m.

Get up a bit earlier and get it done. That way you have the entire beautiful evening for you and your family.

5- Sprint

One day a week, add in a few minutes of sprint work. Warm up thoroughly.

Sprint no further than 50 yards. Recover fully and then try it again. If you beat the time you did your first run in, then go for a third. The first occasion you slow down or don’t beat your best time is your cue to stop.

This will be a maximum of 10 extra minutes of exercise and no more than 2 minutes of it will be spent running.

6-Get Outside

Stand Up Paddle Board

Canoe

Swim

Kayak

Bike Ride

Garden

Walk

Jump Rope

Play

7- Use your grill

Protein is a big part of a nutritious muscle building, fat shedding diet. Grilling adds a lot of variety to the ways we can prepare our favorite proteins and it makes for easy advance prep/ meal planning.

8-Hydrate

When we are busy and on the go it can be tough to remember to get in your water but more than any other time of year we need to stay hydrated.

Try adding cucumber or orange slices to your water for a refreshing mix.

9-Have sex

​Yes, I said it :)

*I’m making the assumption that if you are reading this news letter you are over the age of 18*

It is a huge mood booster and can be an effective source of exercise.  Not to mention all the other physiological and psychological health benefits… :)

10- Still feeling stuck? 

Connect with one of us so we can help you get and stay on track. Summer can be the easiest time to shed body fat, if you are on track.  We are here to help so reach out and let’s do this!

Committed to your success,

Megan K and the team

PS there is still time to register for our Back to School Program! (You don’t need to already be in great shape to do this…this program is for those with 5-10 lbs or more of body fat to lose)

Click https://fitbodybootcampslp.clickfunnels.com/step-into-summer-pf ​ to get more info.

Kim G’s Story…

When you work for a big fitness company it is easy to get in your workout sessions.  It is a perk of being in an environment that is supportive of fitness and health.

But when you move on from the organization it can be hard to make hour long sessions.  You have to factor in getting to and from the gym, parking, showering and attending an hour long workout.  Fitting all of this into your lunch break can be tough. Our client Kim was in precisely this situation when she found us.  She had great habits when her environment supported them but when her work life changed things fell by the wayside…

Kim enjoys exercising and eating right but she knows, like many of our clients, when it isn’t convenient the priority can be shifted to the backburner…

Kim says she had driven past our Fit Body studio location for several years. It is just 1 mile from her house.  Something made her check it out. She was inconsistent with her workouts after taking a new job and she wanted that to change.   “I was turning 50- and I wanted to be strong. I had focused on spin/ cardio for so long, but never felt like I was working my whole body. Burning calories but…I knew that wasn’t enough. “ She says she wanted to go into 50 feeling STRONG.  She remarks, “Now it’s fun to hear my son says I could kick Dads ass”.

Since joining, she says “I’m stronger. And I’m consistent in getting to class. It is such a part of my life.” Her sister and friend have joined and she is hoping that they feel as strong as her. She knows when she isn’t getting in her sessions because she doesn’t feel as good.   “I get crabby if I don’t feel my body. If I go two days, and I can no longer feel my arms are sore or thighs are tight then – I know I have to get back to FBBC.”

We are glad that Kim has found us and become consistent again with her exercise program!  She says she “loves the program, the people, camaraderie and energy”

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– Megan K

Cat’s Story

We have all heard that exercise has an impact on mood AND that if we like what we are doing not only does the exercise go much better but also our mood improves too! Exercise is a critical part of our self care. Not only because it improves all of our physiological functions but also it is a big factor in better mental health.

Prior to joining FBBC, our client Cat, was definitely in a slump with regards to fitness. She says, “For years I had been a member at LifeTime—had joined a Bootcamp, but the prohibitive cost of their program, and the lack of community, forced me out the door. Because I didn’t have a regular routine, I was feeling low, depressed, tired, and frustrated with myself. I had recently moved to Plymouth, so I knew no one in the area. After stuffing my feelings with popcorn at the movie theater, I walked into FBBC and met Rachael. My selective memory has me kicking ass the next morning at a session. Rachael has reminded me that it took awhile before I actually showed up…for REAL. I thank her for her patience and support. Fourteen months later, I write these words.”

Cat’s inspiration to take care of herself comes from her late father. She knows when she prioritizes herself and her health she can show up better in all areas of her life. “My dad died almost ten years ago. My mom spoke at his funeral, as did my three siblings and I. People wrote to us later that they left the service vowing to be better husbands, better fathers, better men. Before my dad died, he said to us, ‘In the end, NOTHING matters besides WHO you loved, and who loved YOU.’ The love we learned growing up—the love we continue to give each other—is what inspires me, guides me; it sits at the center of my gratitude and is what keeps me motivated to constantly strive to be my best version of daughter, sister, aunt and friend.”

From the outset of joining FBBC my goal was to lose 10lbs, feel empowered/ proud of myself so I could be a better Catherine to others.  Looking back of the year, Cat did lose the 10lbs but she did more than that because she also dropped 5% body fat, added lean mass and lost 2.25 inches from her waist. She says, “My new goals center around keeping the weight off- creating a new normal- also learning how to prepare and cook great food. I want to continue to push myself in different races/runs/active events. I want to be a Coach at FBBC, but need to figure out when I’m going to study for the test. Gulp.”

For Cat, her biggest challenge is the “balancing act called life” She says she has noticed that, “A new pattern in my life is that each day begins with me asking myself, ‘Which session are you going to go to today?’ I know that other commitments will have to jockey their way around this main commitment.”

Throughout her life, Cat is constantly focusing on new behaviors vs falling into old behaviors. She is prioritizing avoiding happy hours, events that revolve around drinking, and her greatest nemesis: nicotine. “I am genetically ripe for cancer, heart disease, depression, alcoholism; therefore, I have a constant focus (often struggle) to keep helping my chances to avoid these diseases. How do I get through it? By continuing to move forward—by continuing to ask myself, Who do you want to be?”

This is HUGE! Congratulations Cat. When we make and keep the commitments to ourselves it is that much easier for everything else to fall into place…

Cat says that it is more than just a physical transformation that has occurred for her at Fit Body Boot Camp.  Her overall experience is “a journey/transformation from unfocused to focused; from self-negation to self-affirmation; from feeling lost to feeling centered. The best thing that has happened to me since joining FBBC is the community that I have built, which truly is the center of this organization. One of the mornings this week, I drove up for the 6:00 am session and saw four women walking together from their cars. I smiled and felt a tangible sense of happiness and strength. What’s most amazing about MY STORY is that it’s everyone’s story who is a FBBC member. We all had reasons we walked in the door. We all have reasons that we continue to walk in the door—some days with our fears and our sadnesses; other days with our smiles and our laughter. Megan and Megan’s FBBC Team has created this safe haven for all of us to gather and support each other. I feel extremely blessed to be connected to such an amazing group of strong, beautiful women. The journey has just begun…”

Cat you’ve been client of the month. You’ve been a smiling and welcoming face to new Fit Bodies. You’ve inspired others on their journey and yet the journey has just begun…

In your time with us you’ve learned much about prioritizing yourself and your health and we are so proud of you and all you’ve accomplished.

Thank you for being an amazing, loving, welcoming and inspiring member of our Fit Family!

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You Can Choose a New Thought

Happy Friday!

A lot of success comes from repetition.

Repeatedly doing the things that are necessary to reach our goals.

Following a process.

Staying consistent.

But a BIG part of our success comes from our beliefs about ourselves as well.

What if you could choose to create different beliefs by practicing better thought patterns?

You can.  Do you believe me?

Let’s break it down.

Many of you, as clients, have heard us talk about how we learn: from gross to fine.  Meaning we learn how to do a thing by first getting the broad strokes of a thing and then refining or finessing the movement or skill over time..

You may be familiar with Maslow and the stages of learning.

The two tie together.

Unconscious Incompetence: where we don’t even know what we don’t know.

Conscious Incompetence: when we realize there’s a lot we don’t know.

Conscious Competence: when we start to know how to do things but have to think about it and be deliberate in order to execute.

Unconscious Competence: when it flows, when we don’t even have to think about how to do the thing, we just do it.

As we are learning we go through these stages, with all things.

It is the same with thought patterns.

We are not our thoughts.

We can actually practice thinking new ones.

​It can take some work and some practice- particularly if we have persistent thought patterns that are negative and have been our viewpoint for a long time.

But isn’t it worth it?
To take the time and practice being kind to yourself?
To say nice things to yourself? ​

The next time you pass a mirror, why don’t you try saying something nice (in your head or aloud) to yourself.

Instead of noticing whatever could be better or finding a flaw, point out the things that are great.

The next time you have an oops in life, be kind to yourself rather than verbally assaulting yourself.

Practice.

Practice.

Practice.

Over time, gradually, slowly, the pattern will change and you’ll training yourself into a new habit.

You can do it.

We believe in you.

Committed to your success,

Megan K and the team

 

Come try us out for 3 free sessions! You can contact us at info@fitbodysaintlouispark.com or info@fitbodymaplegrove.com

Success Over Time

Happy Thursday,

This week, I am writing to you after a very exciting, learning filled weekend with our favorite celebrity guest coach Adam T Glass.

One of the common topics that was discussed this week, was success over time…

Success over time, is all about the ability to “stay in and play the game long-term”.  You may recall the coaches and myself saying that the “game of fat loss” is played 24 hours a day seven days a week.

​Overall, this is the case for your fitness and health. The journey never ends and we’re never really on a break. We might be taking a break from moving toward our goals but that doesn’t mean our bodies have stopped adapting- either positively or negatively.

Every thing we do or do not do leaves a mark.

This weekend, Adam talked with both the coaches and some clients who came to transformation based workshops on the necessity of addressing 3 main areas- over time: physique change, performance and pain management (or mobility/ range of motion acquisition).

We need to have 3 areas (or more) for our focus so that we don’t get bored, so that we constantly have goals and mini goals to pursue and so that we take pressure off of one area or another.

Why? We can be a bit hard on ourselves from time to time and we can have a tendency to get frustrated or give up when we aren’t constantly seeing progress in the way we measure it.

This seems to be especially true for many of our dear physique change clients (you know who you are…)

With fat loss, our clients want the results Now.

In fact, yesterday would have been better.

And at times we see people get really stressed out and hard on themselves.

Maintaining fat loss as your goal- forever- isn’t sustainable. 

​There has to be more.

We have to eventually chase down other things.

This might be the season of fat loss for you, but for the others in our fit family what is your season?

Are you chasing down a performance goal?

Are you excited to do your first 5k, mud run, or triathlon?

Are you thinking about taking up golf, tennis, pickle ball, stand up paddle boarding or kayaking?

There are so many options.

Whatever you are doing here with us at Fit Body Boot Camp it will facilitate your performance based goals and it ​can facilitate ​ pain reduction and improved mobility.

Which season are you in right now?

There is no right or wrong answer…but as we get set to begin the summer and our various client only challenges the coaching team and myself would LOVE to encourage everyone to have at least one mobility and performance based goal for the summer.

Let’s remember, we must play this fitness game with an eye toward the long haul.

Committed to your success,

Megan K and the team

A sneak peak into Lisa’s Story

I am so excited to celebrate Lisa’s accomplishments at Fit Body. I’m teasing you a bit since her full story isn’t completely written and polished yet, but here are a couple of highlights… “Since joining FBBC, I’ve gained back the confidence in myself and have met goals I thought were never possible. Last winter I shopped for swim suits and had a blast and for the first time since I was in my 20’s I wore a bikini and felt great! I felt confident and strong in my new body. I am in my mid 40’s and in the best shape of my life thanks to FBBC.”

AND She remembers that one of her goals was to do a pull-up. She had been hanging on the bar and gaining strength and she didn’t think she could do it. She even said to the coach, “I can’t do it yet” and then right in front of the coach she did it and both of their jaws dropped.

More coming soon, but in the mean time AWESOME work Lisa! We are so excited for your progress and so grateful to have you as a client, an inspiration to others and a member of our Run Squad. #fitfamily #Unstoppable

 

Spring Cleaning

Happy sunny Thursday,

 

I think it is safe to say that spring is finally here, 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 here.

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

PS we are PUMPED about our Ultimate Transformation Challenge that begins May 14th.

PUMPED.

IT is a twist on our proven process of the 6 week challenge with some improvements to deliver even better results.

click =>​here​<= for details

Penny’s Success Story

Back in March of last year we had our Little Black Dress Challenge and wow what an amazing turn out that was. I love setting up these challenges and watching everyone work so hard to achieve their goals. The team work and excitement shared amongst everyone is so inspiring.

But as we were about to start this challenge I received a phone call and email from a lady that wanted to participate. Unfortunately, she had procrastinated (in her words) so long that she missed the orientation and the challenge was beginning the next day from our conversation. However, this gal was so determined that she begged and pleaded with me to “please allow” her to join.

Penny Forchas is this fabulous gal I’m speaking of. Take a look at what she did to ensure she started the challenge, which I’m so happy she did.

“In the two years prior to coming to FBBC I had spent a lot of time on the couch and ate a lot of comfort food! I did not have a regular fitness plan. I walked a lot and went to Yoga from time to time. I had quit the gym I had been going to a year ago.

I had been receiving the FBBC newsletter on my email account for some time. One day in February “The Little Black Dress Challenge” email came. I thought about trying it. I was depressed about my weight and in turn not very happy in general. I avoided going out and seeing people that knew me when I was a couple sizes smaller and way more outgoing as a person.

I called and emailed Megan. Megan said it was kind of late for the March challenge as I had procrastinated so long I had missed the orientation and the first day of the challenge was the next day. After begging and pleading and reading a lot of information Megan agreed to let me start. The last day of the challenge was on my birthday and I really wanted the next year to start out different than the last two.”

I could tell Penny was motivated and she proved to me that she could be there day one and do her best. Wow, I’m so glad we talked that day because what a difference in her now. Not only has her body changed but her attitude and happiness too.

Penny worked hard even though it was a little challenging at times, but she set her goal and she conquered it.

“I went to the workouts 4-5 times a week and followed the meal plan. By the end of the challenge I had reached my goals! I have lost over 20 lbs., several inches, and my body fat is well into a healthy range!
My self-esteem is back!

In the beginning I wasn’t sure I would be able to do the workouts and the gym was 5 miles from my house. I just kept reading my affirmations and goals every day. I was encouraged by the people I met. I love that the workouts are always different. No one is judgmental and everyone is so supportive!

Since FBBC I have become more self-confident and outgoing. One day recently I was thinking “people seem so friendly lately”. I really believe that because I am happier in my life I smile more and reach out to others and that in turn brings smiles back.”

Penny has gone from a depressed couch potato to a healthy, happy and inspiring person. We are so proud of you Penny. Way to go.

If you’re ready to join our next challenge and feel better inside and out, contact us at info@fitbodysaintlouispark.com

 

-Megan K

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Coaching

Happy Thursday!

Today I’m writing to you about coaching.

Coaching is like leadership, it is a privilege and an honor and it is something we take seriously at Fit Body Boot Camp.

Many of our coaches, come from a sports background where they have been coached by exceptional professionals and some are currently coaching athletes.

But what is a coach? 

What does a coach do? 

A coach is a person who helps to take you from where you are, to where you want to be… (Martin Rooney)

A coach helps you to believe in yourself more. 

A coach asks you to ask more of yourself. 

A coach inspires you to become the best version of yourself you can be…  <—this always being a work in progress, of course :) because let’s be honest, we never peak right? We can always be getting better, until we near our end.

I have had some great coaches in my life.

I’ve also had some terrible ones.  Currently I have tennis coaches, business coaches, a leadership coach and a therapist.  They are all helping me to become better versions of me.

To date, I’ve done some really good coaching- and helped people to see incredible successes- and I’ve failed too.

But that’s like all things in life, and to be honest I’ve done a lot more “failing” than I have succeeding.

How about you, can you think of a time when you had great coaching? 

I’m hoping if you are a client you can think of many…and if you aren’t then perhaps you are looking for a coach?

As we wrap up our New Year’s Revolution Challenge, and as we are doing our Body Transformation Challenge I am excited to see how everyone is doing.

But mostly I’m excited to see how our clients have reached, stretched, and aimed just a little higher than they might of because their coaches asked them too…

Will you aim a little higher too?

Remember, your coaches and I are here for YOU.

This is about you, and your journey and if you don’t have a relationship with a coach, we want you to… sometimes it can take some trial and error.  I can think of several clients I’ve worked with who had a better relationship with one of the other coaches and so we switched it up and things gained momentum.

What we need at any given time varies, and it isn’t personal. 

But what we all need is a coach. 

We all need 

Someone who believes in us. 

Someone who tells us we can do it. 

Someone who doesn’t let us give up, even when we stuff things up (because mark my words, the stuffing up is inevitable)

And mostly, we all need someone who will help us get from where we ​are to where we want to go…

Megan K and the team

PS the door is open, come see me or one of us…

I would love to hear from you…I know I don’t know all of you but I’d sure like to and when I can (if you are asking for it) I’m here to help.

Kris’s story to success

Kris Bruun we are so happy for you and all of your success.
Thank you for allowing us to share your story. You have inspired many people already…may you continue to do so!
We love you and are so happy for you! <3 Congratulations on all of your success, from your Fit Family.
<3

When we lose someone we love there is often a long period of grief, sadness and uncertainty about the future.

This was the case for our client Kris Bruun. Before becoming a member at Fit Body, Kris’ mother passed away and Kris fell into a deep sadness and depression. She said that she “allowed the grief to consume her every day life”. She was lonely, missing her mother, exhausted from the sadness and very worried about the possibility of no advancement in her career. With the loneliness and her future uncertain she said she was essentially “watching her life pass her by.”

Physically she was out of shape and unable to work, grocery shop or do daily activities without getting winded and feeling pooped. She found herself in a pattern of binge eating, gaining weight and then regretting it and wanting to change and see results. She would join fitness clubs but she felt that she didn’t quite belong. She wasn’t sure what to do to get in better shape and she felt uncomfortable attending classes…

Kris knew things had to change. She wanted them to change but she wasn’t sure how.

One fateful evening, the Fit Body team went to Park Tavern for a staff bowling event. Coach Kim knew and recognized Kris (who was bartending at the Tavern) and when Kris saw Kim and how great and happy Kim looked she was amazed. Kris asked Kim what she had been doing these last several months. Kim told her how Fit Body Boot Camp had changed her life. Kim had been in a tough spot emotionally and stumbled across Fit Body Boot Camp. She had committed to the program, stayed consistent, seen incredible results and at that time Kim was down over 50lbs. Kris was blown away. Kim promised Kris that if she gave Fit Body Boot Camp a try, she too, could change her life.

Kris was nervous to come to Fit Body Boot Camp but hopeful as well.
She was desperate and willing to try what coach Kim had promised would work.

Kris joined on the Body Transformation Challenge. She said was nervous about “actually being able to do all the movements.” Her fear was that she would “fail or the program wouldn’t work”. By the end of the first session she knew it wouldn’t go like that. “Within the 1st week, I felt better mentally and physically. With each day I grew stronger and when I rang that bell for the first time, a feeling of accomplishment washed over me…not to mention love from the cheers of support from all the others in the studio. The support and encouragement from my coach and all the others made me feel like I was home”.

With consistent attendance, Fit Body Boot Camp became a part of her daily schedule. She says it is now “her new routine. I work late so I usually go work out around noon then go do some errands before work. 1 of my 3 children has joined with me. I’m so much happier, healthier and stronger.” Since starting a year ago Kris can deadlift over 150lbs, do sit-ups and fit her entire body into ONE of her old pant legs. She is down 34lbs, 22.75 inches and 7.5% body fat.

But like anyone who has had success, Kris’ story isn’t free from bumps. She had to overcome plateaus and she is not yet totally to her goals. She said just a few months in she had stalled out in progress and stopped losing weight. With the help of coach Kim, they discovered that she wasn’t eating enough food! Getting in more calories and trying to increase her sleep helped Kris overcome that plateau and see the scale number start dropping again.

Kris says she never knew how different her life could be just by feeling better and being in shape. “I enjoy the outdoor activities again. I love and eat fruit, veggies protein. Sweets are not a part of my daily diet anymore.” Best of all, Kris says she has had friends tell her they have been inspired by her. “I didn’t realize I could inspire someone to workout until people have told me they see my posts on FB and it inspires them to go workout. My workouts are the best part of my day. When I have rest days from FBBC I play with my 3 year old niece by teaching her jumping jacks, planks and sit ups. We chase each other all around the yard.” If you’ve met Kris in session at our SLP studio, you probably remember her. She brings a lot of joy and positivity with her to every Boot Camp workout.

Kris said if you’re considering coming to Fit Body, “just give it a try”. You need to come for more than just 3 sessions but just do it. Come in and follow the tips from the coaches. Before you know it you’ll be a part of an incredible fitness community where the coaches and the members really care about you.

We are so proud of you and all you’ve accomplished Kris!

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Visit https://www.fitbodybootcamp.com/stlouisparkfitnessbootcamp/ OR https://www.fitbodybootcamp.com/maplegrovefitnessbootcamp/
to register for 3 FREE sessions!!