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.

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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The Hill’s success story

With a last name like Hill, there have been more than a handful of jokes over the years about being “over the Hill” but if you ask Todd and Jeannette Hill they are looking and feeling better than they ever did in their 30s. And Todd recently celebrated his 50th Birthday!

The Hills began with us roughly a year ago on our Zero Lb Challenge. Their aim was to try something new, shake things up and to avoid gaining any dreaded holiday weight. They had been actively participating in some personal training and small group training sessions but had become bored and frustrated with what they were doing.

Todd says that he had “lost interest, failed to stay committed and didn’t feel as though he was all that invested in his health”. He was afraid of becoming that “old guy” who couldn’t keep up and enjoy his life and he wanted to be a good role model for his children.

Jeannette said that she found herself “going through the motions”. She was worried that her metabolism had stopped and that she’d never be able to break through the plateau.

One of the awesome things about our Fit Body family is the number of couples who start this journey and see incredible success together.

The Hills are one of our amazing success stories not only because they have lost almost 50 lbs, 36 inches and 15% body fat (combined) but because they have inspired friends around them (and at Boot Camp) to improve their health and fitness. Nothing makes us happier than hearing our clients say how great they feel!

The Hills have stayed committed to their early a.m. workouts and if you attend our Fit Body Boot Camp in Maple Grove, you’ve likely met them. How can I be sure? They are two of the kindest, most welcoming and fun loving early a.m. clients we have.

Now don’t get me wrong, it wasn’t an effortless journey for the Hills… they have been dedicated and consistent. Jeannette remarks that one of her early challenges was her diet.

“I thought I was eating fairly healthy, but I quickly learned that I/we had to really change our lifestyle – making healthy/clean choices – along with exercise is how you see results. I had never eaten cauliflower until last December. Now, we eat it in various forms 3-4 times a week. No more potatoes, bread, bad carbs – it really makes a difference. Also, knowing that you can enjoy a glass of wine here/there—but to stick to moderation – and stay away from sweet cocktails (which I love!)” With changes in their nutrition and cutting back a bit on the treats Jeannette has not only met her goals but exceeded them!

The Hills have each other to help with motivation and the friends they have made at Boot Camp and we are so happy for all of their success!

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You Can Do It

Happy Friday!

We are one month into the new year.

How are things going for you?

This week, my message is short and sweet:

1)You can do it.

You can actually do whatever IT IS that you want, if you are willing to put in the time and energy.

2)We believe in you.

Megan K and the team,


Remember that it takes time to get to your goals…sometimes that time is years.

Break your goals into smaller chunks but never lose sight of the big picture.

PPS I want to give photo credit to this beautiful Yogi but I can’t find out who she is.

But this pretty much sums up what I mean about having patience with the processScreen-Shot-2018-01-14-at-1.55.58-PM.pngess…

Non Scale Victories

Hello there!

Many of our readers have fat loss and physique transformation goals. Striving for a leaner physique not only can be beneficial in many ways including less stress on the entire cardiorespiratory system and the skeletal system.  Less weight on your frame is less strain on your joints and bones.

When things are going well, it can feel like smooth sailing but when they aren’t it can be frustrating and discouraging.

Which is why, it is important to identify when you are experiencing what are called “non-scale victories” or successes that don’t relate to the numbers.

At our Fit Body Boot Camp locations we test body fat, weight and take measurements. We also take photos as another metric for measuring our success.  This is especially helpful for seeing changes in ‘muscle tone’ and in the decreases in fat over all.  For example, we may have lost fat around our mid-section but not see a difference on the tape measure because of the time of day we are getting our waist measured (or time of the month for women).  Who doesn’t experience an increase in the waist measurement after eating? We all do.  We have stuff in our tummies, so of course that will appear bigger. But we aren’t actually up in body fat.  So depending on when you get measurements done, this could be misleading…you might be worried that your waist is actually up when it really is down in body fat.

But all the physique changes aside let’s talk about some other non-scale victories that we can look for and celebrate on our health and fitness journeys:

1- Improved Energy/ Stamina

2- Improved Mood

3- Better Sleep

4- Increased Sex Drive

5- Clothes fitting better

6- Clearer/ healthier skin

7- Less joint pain

8- Less stress

9- Less gas/ constipation

10- and so many more

The fitness journey is a lifelong one and there is much to celebrate along the way- especially when you look for it.

Keep at it and remember you can do it.


Those first few obstacles


We are on day 11 of 2018, I hope your year is off to a fantastic start!

I’m curious though, if you’ve already had some less than perfect moments this year?  I know I have…

I was with coach Abby earlier this week talking about our coming New Year’s Revolution challenge and the next two (following it). We were discussing strategies we are testing and implementing for sustainable behavior change.  One of the things we talked about is “roadblocks” especially the first ones and overcoming the all/nothing mentality.

I think how we handle the first few obstacles that come our way- as we are in pursuit of a goal- determines whether or not we will be successful.

Think about it: if you set off to drop 10 lbs of body fat and then get a cold, you could either

a: quit (sadly this happens :( )

b: take a few days/ week to get better and then start back up and be hard on yourself about this temporary sidetrack

c: take a few days/ week to get better and also give yourself grace in the process.

Which do you think serves you best? Which would you recommend for a friend?  c, right? Except we sometimes choose a or b for ourselves, even though we know c is what we need.

Very rarely is there a perfectly smooth journey on the road toward any goal- especially one that involves behavior change (like getting in shape and losing body fat).

We have habits to build.

We have shifts to make.

We need to plan.

We need to execute said plan.

It doesn’t always go smoothly.

Sometimes we need to adapt the plan.

BUT the important thing to remember is to stay the course toward your goal. When you are doing the best you can (even if it isn’t a “best” that you like) give yourself some grace.

Winston Churchill said “success consists of going from failure to failure without loss of enthusiasm”.  I’m not sure that it is possible to maintain enthusiasm after every stumble but I think the important thing is to keep going.

So after a few stumbles this week, I’m going to keep at it.  How about you?

We know you can do it.

We believe in you.

Megan K and the team


We do have a few spots left in the New Years Revolution, if you want to register. Check out the link below!

Plan Ahead!


This week I wanted to write to you with some tips for events/parties in the new year.

Many of us still have holiday events around this time of year and it is a time when even the best
intentioned can find herself going astray.

Here are my suggestions:

1)Eat before the event. 

​If you aren’t directly involved in the planning of the food/ very confident that there will be healthy choices
available do NOT attend an event hungry.
Aim to eat some protein and veggies– even a small snack- before you attend. 

2) Go into the event hydrated. 

​Water up.
When you get there, if the host offers you an alcoholic beverage ask for a water along side of it.
Aim to maintain at least two waters-ideally three- for every drink.
Don’t drink alcohol? GOOD FOR YOU!!
Be mindful of the sugary alternatives and aim to stick to carbonated water or good ‘ole H2O.

3)Catch up on your sleep. 

​We are meant to be getting rest and downtime over the holidays but most of us
up the ant on everything and cram months of socializing into just a few weeks.
Listen to your bodies folks.
If you are up late, you will need to nap or sleep in.
While it is best to maintain a solid sleep/wake schedule around this time of the year
you’ll probably need to nap.

4)Schedule a little time alone. 

​Hey you introverts (and everyone really) the holidays bring a lot of people together
which is GREAT. BUT, for those of us who are introverts it is a Lot.
Even for those of us who are extroverts it is a lot.  We still need a little alone time.
Make sure to take it so that when you are around your people you’ll be your best self :)

5)Remember your vitamins. 
More people => more exposure to germs, flu and colds.
Vitamin C
and your Multi Vitamin/ Multi Mineral are your friend right now.

6)Move your body

​Go for an ice skate
a walk
a sled
a cross country ski
a home workout
or come to Boot Camp.
Hopefully this holiday season some of your events can include physical activity.

Current clients, we would love to host your out of town guests. Please remember the shoe
rule and that we need your people to sign a waiver. Otherwise they are welcome as our guest.

Megan K and the team

What To Do If You Feel Blah…

Happy Friday!!

I’ve heard from a few of you that there was a small (to large) amount of food and drink consumed over Thanksgiving. 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

​PS we are having our 21 day Fat Furnace starting Monday, December 11th.

Last I checked, Nikki told me we still have a few spots open.

Consistency is the key

Happy Friday-

Head Coach Jenny Donovan and Office Manager Roseanne Stephens and I were in Grand Rapids, MI meeting with several other Fit Body Boot Camp owners and operations managers discussing strategies to make our locations even better  results delivering spots.

We came back pumped!

A little tired, but pumed :)

This week, we announced our clients of the month and I want to take the pep talk to talk about what it is that these two fabulous clients are doing.

1- They are showing up- ​consistently

​2- They are bringing a positive attitude- ​consistently

​3- They are setting goals and working toward them.

4- They are uplifting and welcoming toward others.

5- They are coachable.  When they need help, the ask for it and then take the advice. :)

^^ the journey is exactly that, a journey but the above steps are things that are within our control that we can do to make it more enjoyable.

Thank you Denise D from Maple Grove and Melisa P S from SLP for being our fabulous clients of the month!

Have a fantastic week Fit Bodies!

Remember you can do it, consistency is the key.

Megan K and the team

Melissa P from SLPMelissa-Pettersen-Scott.jpg

Denise D from Maple Grove Denise-D.jpgPPS

We have just a couple of spots open for our year finishing program the 21 Day Rapid Fat Loss.

You can sign up here:​

Accountability Works Pam L’s story

I want to talk about accountability and the importance of it when it comes to exercise and being fit. Accountability basically means responsibility for your actions. When you have what we call an “accountability” partner, you tend to be more successful in reaching goals. Why is this so?

Anytime you tell someone what your goals are you put yourself out there for others to see you either succeed or fail. As human beings we want to succeed. We want to do well for ourselves but we also want others to see our success. It’s a natural trait of humans.

This is one of the great assets of being a part of FBBC; everyone automatically gets an accountability partner – actually lots of them. And this is also why we host different challenges like the winter and spring challenge. You set your goal and we hold you accountable.


Pam Leonard is one of our amazing FBBC members and she was a part of our spring and winter challenge. She had great success. Prior to joining FBBC she was doing cardio only but no strength or muscle toning. She soon saw what 30 minute sessions of combined cardio and toning could do for her.

“Since FBBC offers classes at several different times of the day I can usually find a time that works for me. I love that they are 30 minutes and offered 7 days a week and many times throughout the day so it is much easier to “fit in” with a busy schedule.

I just love it! I love the trainers and staff, I love the workouts, I love that it is 30 minutes – and I love my results! I feel much more physically fit/toned.”

With accountability and the variety of workouts people do not burnout or feel like they are coming to the same boring repetitive place. People enjoy working out together even though you’re running through the program individually. It’s amazing to share and watch others achieve their goals.

“I have always liked working out but tend to get burnt out on doing the same thing over and over. I love how the workouts at FBBC are different every single day. I have yet to have the exact same workout twice.

The winter and spring challenges have been a great help for me and help me succeed and be accountable. . After doing the winter challenge I lost 10 lbs. and I felt great, not only because my clothes fit better but because I was eating better too. Now my goal is to maintain where I am at. One big thing for me is realizing sometimes your weight can go up but you are still losing inches and gaining muscle so it isn’t all about your weight.”

Pam is fun and motivating to others. That’s what I love about everyone at FBBC; all of us together help each other even when we don’t realize we do. Pam has done a great job and I’m so happy to see her feeling great.

She basically sums up how she feels nicely.

“I feel great and like how much more fit and strong I am!”

​We hope you will be inspired by Pam’s story and continue to take yourself and your fitness to the next level.

Megan K and the team

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