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:

https://fitbodybootcampslp.clickfunnels.com/fat-furnace-reg​

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.

PamLSBS-2.jpg

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

Contact us to try out 3 free sessions!

 

 

You’re not alone

Hello!

You know, a common complaint I hear from people trying to lose body fat is this: “I started losing weight, then it became an uphill climb. I don’t know if I have the willpower to make this my lifestyle.”

It’s funny because there’s (almost) always the same piece of the puzzle missing for these people: accountability.

It comes with the nature of our society. People would rather deal with their problems on their own than expose themselves as “weak” to others in asking for help.

Let me ask you a question:

who in history has ever reached their goals entirely by themselves?

Neil Armstrong, the first man to ever walk on the moon, could only fly into space because a dedicated team of NASA professionals built his aircraft, ensured it was safe, and launched him with extreme precision.

I could go on with many other examples.

The point is, that you can motivate yourself for the short term, but if you want to make health and fitness a lifestyle, you need people around you to encourage you when you’re down.

Face it: we’re all humans.

People go through slumps. These downturns make finding motivation within a near-impossible task…

But, if you have a partner – or better, a community – to encourage you to keep going through the rough patches, you’ll begin to make fitness and health a habit.

Our fitness family always has your back. Need a recommendation for a healthy meal? No sweat. Can’t find the inspiration to drive to Fit Body? We can pick you up! (Some of us carpool to early workouts)

At the core of our Fit Body Family, is the idea that we can achieve so much more together. The more people you have in your corner, the likelier you are to succeed.

Just remember: you are NEVER alone. We are all in this journey together.

Let’s make it a great week!

Megan K and the team

PS Need some extra accountability or curious about Fit Body Boot Camp?

 

Try us out for three free sessions!

5 Steps to a Fitter YOU!

Happy Thursday-

One of the things I get asked most frequently is how to make progress- ​fast. 

Honestly, most people are just overthinking it.

I talk to people who have spent hours gathering info about the latest trends, methods to get in shape and then they become totally overwhelmed.

There are thousands of ways to exercise and eat healthy, so it’s easy to feel overwhelmed by it all, and end up doing nothing. The good news is that all effective fitness programs contain the same core elements, which are outlined for you below as 5 Easy Steps:

Get Fit Step #1: Consistency is KEY

If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.

Don’t overthink the mode of exercise. Focus on being consistent.

Get Fit Step #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Don’t give up too quickly. Keep striving and the results will come.

Get Fit Step #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Get Fit Step #1 by staying consistent.

Make exercise part of your routine. Don’t stray back to your old habits.

Get Fit Step #4: Find something you LOVE

Similar to Get Fit Step #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this as a free pass to forego exercise altogether under the guise of not loving it.

Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Get Fit Step #5: Work with a PRO 

At FBBC, our passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

One of the things clients tell us that they love the most about our workouts is that they are actually sort of fun (some even really like them) and they go by quickly.

If you’re feeling stuck, we are here to help! Connect with us to try 3 sessions for free.

In good health,

Megan K and the team

Breakfast ideas

I hope everyone is having a fantastic week!

I hear frequently that breakfast is a struggle in the morning for many of you.

  • what to make
  • how to make something quickly
  • what to have on the go
  • whether to eat breakfast or fast through it…

We get it!

That’s why this week I’ve got some quick, easy breakfast ideas for you.

I personally don’t usually eat until later in the morning, if at all because I practice Intermittent Fasting ​.

The only times I have a bigger breakfast is if I have tennis at 11am or if I’m hungry :). Many of our clients have had great success using Intermittent Fasting- essentially a shortened eating window (to be determined by the client) and a longer fasting window. More info here: ​

So for some, this eliminates the concern about what to eat during the traditional breakfast window.

Regardless of when we break the fast, ideally we want to focus on proteins and fats as our main fuel source. 

Let’s make it a great week!

Megan K and the team

Read on for 5 No-Effort Breakfasts that deliver in taste, nutrition and speed.

 1. Egg Muffins Traditional fluffy bakery muffins sure are delicious, but they can be unhealthy. So instead let’s enjoy a protein-packed egg muffin in the morning. These egg muffins are quick, last up to 4 days in the fridge, and will fill you with wholesome energy. Egg Muffins

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • handful of organic shredded cheese
  • sprinkle of salt and pepper

Preheat oven to 350 degrees F.

Line muffin tins with paper liners or grease with coconut oil.

Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.

Bake for 20-22 minutes, or until the egg is fully set.

2. Green Smoothie Not all smoothies were created equal. In fact, most smoothies are nothing but cups filled with simple sugar. This green smoothie recipe is different. Packed with wholesome protein and nutritious greens, it’s big on flavor, nutrition and the energy that comes from real food ingredients.

Green Smoothie

  • 1 cup coconut water
  • 1Tablespoon almond butter
  • 1/4 cup wheat grass
  • 2 cups spinach
  • 1 scoop high quality, low carb chocolate protein
  • 1 inch slice of banana
  • Optional pinch of Stevia
  • 1/2 cup ice
  1. Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

3. Hard Boiled Eggs & Apple Slices You’d be hard pressed to find a healthier or quicker breakfast than hard boiled eggs and apple slices. It’s filled with healthy protein, fiber and energy prompting nutrients while being quick and portable.

Perfect Hard Boiled Eggs

  • 6 eggs
  • 1/2 teaspoon salt
  1. Place the eggs in a saucepan in a single layer. Cover with an inch or two of cold water. Add the salt to the water. Bring to a rolling boil.
  2. Turn off the heat, leaving the saucepan where it is. Cover and sit for 10-12 minutes. Drain the hot water from the saucepan and run cold water over the eggs. Peel and enjoy.

4. Pumpkin Protein Smoothie Pumpkin is the flavor of the fall season, so enjoy this quick, nutritious smoothie recipe in a few months.

Pumpkin Protein Smoothie

  • 1 frozen banana (or half if you want to save on calories and carbs)
  • 2 cups ice cubes
  • 11/2 cups water
  • 1 scoop quality vanilla protein powder
  • 1/4 cup canned pumpkin
  • 1/4 teaspoon ground cinnamon
  • dash of nutmeg and cloves
  1. Combine all of the ingredients in a high-speed blender and mix until smooth. Serve immediately.

5. Turkey or Ham Roll Ups 

You can make this in 5 minutes or less, throw them into a ziplock bag and eat them on-the-go!

Turkey or Ham Roll Ups

  • 6 slices high-quality turkey or ham
  • 3 Tablespoons almond butter
  • 1 apple thinly sliced
  • 1 Tablespoon raisins
  1. Spread some of the almond butter down the center of each turkey or ham slice. Line with a few slices of apple and a sprinkle of raisins. Roll up and enjoy.

Please come check us out for 3 free sessions!

Things that can hold us back…

Is self-improvement important to you? I bet it is— that’s why you read this newsletter.

This lengthy email is all about one little mindset trick that has helped me accomplish everything in my career.

See, it’s all about who you’ve been and who you think you’ll be later in life…

Never Be at Your Best

Life can be tough.

There’s a lot of crap out there we have to struggle through.

But you already know this, right? We all understand that things won’t always be smooth sailing and that we need to prepare for difficulties.

So we condition ourselves to expect disappointment, we know that, at any time, we could run into money problems or family problems. There are freak accidents and natural disasters that everyone, at some point in their lives, will need to struggle through.

But one of the most crippling, most difficult obstacles I have observed in life, for myself as well as my friends and partners, is something few ever see coming. It’s something most of us never think to prepare for.

I call it losing your drive.

It goes by many names: disappointment, depression, chronic sadness. But I think “losing your drive” is a better way to describe this damaging mindset.

You see, however you understand the emotion, it always comes form the same place: A feeling of failure, missed opportunity, lost potential, declining success. In other words, it’s the long downhill trek suffered by someone who feels his or her entire life has peaked long, long ago.

It’s tragic.

But not because it is so sad or miserable, (which it is) but because it is completely unnecessary.

I am here to tell you, right here, right now, that no one, whether she/he be success or failure, need ever feel as if she/he has already peaked or that the future has nothing in store for her.

Because, you see, if you want your life to be better, if you want to be a better person with more success,  greater health, more happiness, more money than you have ever had, there’s only one thing you need to do: make it happen.

It’s as simple as that. You want more money? Go and get some. You tired of living the life of a person you never wanted to become? Then get out there and change your life.

Simple? Yes, it is quite simple, really.

Easy? Heck no.

Some have it better than others, but there is NOTHING easy about completely turning your life around.

But that doesn’t mean it is impossible! It is very possible.

Don’t ever tell yourself change is impossible— those types of thoughts are the only thing in this world that could ever truly make improving your life impossible.

What should you do, then? What can you do to make sure change and improvement is always an attainable possibility? Well, I’ve got three lifestyle tips right here that can help you do just that.

1) Surround Yourself With the Right People

It’s amazing how powerfully we can be influenced or changed by those who most often surround us. As we experience and share life with our family and close friends, we are shaped by their thoughts, opinions, personalities and choices. You may think you are immune to influence, but for better or worse, those around you will change you.

So make sure you are changed by the right people.

It’s the age-old lesson our parents used to remind us of when we were still in school. “Don’t get mixed up with the wrong crowd,” they always said, right?

Well, the same applies today. But instead of sneaking out at night for a bit of underage drinking, bad influencers in your adult life can convince you to stop trying, to give up on having a better life or improving yourself.

When you spend all your time with people who never want to do anything, become anyone, or improve their lives, what do you think happens to you? You never do anything, you never become anyone, and you never improve yourself.

Without an encouraging example of success or achievement, it is shockingly easy to fall into the disastrous habit of contentment.

If people around you never do anything with their own lives, or worse, they tell you that you can never do anything with yours, your feelings of failure and depression will be overwhelming.

But when you are engulfed by success, when you are surrounded by achievers, workers, entrepreneurs that spend every day moving upward, growing and improving, you’ll start to feel the itch yourself. If you continue doing nothing while surrounded by successes, you won’t be able to stand yourself!

Sure, this too can bring on a bit of depression. You might be embarrassed or ashamed when you see others doing well but haven’t done anything yourself.

But that kind of poking and prodding, that motivation is exactly what you need to kick-start your life and launch into growth.

Have you ever been inside a Fit Body Boot Camp during an intense workout? You’ll see about twenty people around the room all working at their stations. Five will be going for it on the TRX, five will be pounding the floor with burpees, five will be slamming their battle ropes from the ceiling to the floor— it’s an awesome site.

But if you’re just standing there, doing nothing amidst a group of fat burning butt-kickers making a real difference in their own lives, how do you think you are going to feel? You’ll drop to the floor and start working it too. You’re going to be positively influenced to do more of what you can.

And that is exactly my point.

Surround yourself with individuals who attack life like a Boot Camper attacks squats, and there’s no way you could lose your will to make changes and improve. Find friends who are encouraging, who tell you that your goals are possible and your achievements are close at hand, and together you’ll go further.

2) Take action every day.

There can’t be any improvement if there isn’t any improvement, right? Sounds pretty simple, I think, and it is. But one of the main reasons people fall into the self-limiting belief that they can never change, or that their best years are behind them, is the daunting look of their goals. If you want to become a successful businesswoman, lose 100 lbs. or go back to school, and you are starting from nothing, it can be so intimidating that you never even get started.

That’s why I encourage you to take action every day. Not because you’re lazy if you don’t but because every-day action is small action.

If you look at a five year, ten year, twenty year journey, with its many obstacles, you’re going to get nervous, even scared. But making sure you work hard today? Reading a helpful blog or learning from a new book, these are accomplishments you can achieve right now. And when you get enough of those smaller, everyday accomplishments under your belt, the massive long-term goals won’t seem so impossible.

But the little steps aren’t just going to give you the confidence you will need, they are exactly how you are going to tackle those huge goals: one step at a time. If you’re biggest and best idea is going to take years of work to become reality, then you had better start breaking up that work into every-day action, right? How else can you make it happen?

3) Never Peak

I know there’s a difference between telling you to do something and telling you how to do something, but the best way to never peak is, honestly, to never peak.

To understand what I mean, you need to start thinking about this circumstance as more of a mindset than a situation. Situations, realities, we rarely have much control over these. But mindset? We definitely have the power to change how we think and how we feel.

So start thinking about peaking as something you feel rather than something you are.

Said differently, the only way you will ever peak is if you tell yourself you have peaked.

If you live your life looking forward to your next goal, recognizing life’s difficulties but believing in your ability to grow and improve, you will never feel like you have peaked and, indeed, you will never peak.

You will do this by surrounding yourself with the right people and by taking action every day, but you will also maintain this attitude by reminding yourself that the hopes and goals you have set are achievable.

So choose to never peak because if you do, you’ll be miserable. You’ll feel disappointed, you’ll be depressed, and you’ll live life regretting who you’ve become.

And I don’t want that life for you!

But the good news is that you don’t have to live that way. There’s no reason why you can’t make the changes necessary to keep your drive and never peak.

So do it.

Ok, now do you see what I’m talking about? It’s all in your head. Tell yourself you can do it. Remind yourself you can change.

The moment you realize that you’ve only got bigger and better things ahead of you, you’ll start working your way toward bigger and better successes. Make sense?

I know this seems like a lot to take it. Soak it in/ let it sink in.

Challenge yourself to be more. You can do it!

Megan K and the team

P.S. –

We are the product of the people we surround ourselves with, which is why we are committed to creating a fitness community.

If you need somewhere to be encouraged, uplifted and supported come see us for 3 free sessions.

Happy Thursday!

On Friday, I was watching my boyfriend’s dog Brandy, run around his back yard excitedly.
She would sit at the door, and wag her tail, and then I would let her outside to play. She would raced around the backyard, chasing whatever happened to be outside, playing with her various toys, and rolling around in the dirt. Then she would run up to the door, and whine until one of us would let her back inside. Then she would have a drink of water, and repeat the process.
Everything Brandy the dog does, she does with excitement and joy. Brandy, never has a bad day. Even if she has just broken a house rule, and is being scolded, she gets over it really quickly.

Brandy the dog, never carries around the burdens of yesterday or even two hours ago. Sure, she is a dog and she lacks the intellect that we have as human beings. But I think we could all learn a little something from our pets.
Do we really need to carry around the burdens of yesterday, two hours ago, last week or last year?
I don’t think so. In fact, I suspect if we were a bit more joyful excited, curious and playful, we would get a lot more enjoyment out of our lives.

Sure, we could argue that Brandy the dog has zero responsibilities. She has very little that she actually needs to take seriously. But I suspect, that many of us are taking our lives a bit too seriously and that even some of the time, if we adopted the Brandy approach: fun, play, curiosity and excitement that we’d really enjoy life even more.

So what do you think? Are you willing this week to approach your life with an eye for having even more fun and shaking off any of the Doodoo that comes your way?
That’s my plan.

Committed to your success,
Megan K and the team

http://www.fitbodysaintlouispark.com/322/

Motivation is an intention

Hi everyone!

This week’s pep talk is about motivation.

From time to time I hear from clients “I’ve lost my motivation” or “I just can’t seem to make myself do xyz”.

The great and tricky thing about motivation is that it comes from within. 
Motivation is a choice. This means that if your motivation fire dims, you can refuel it or rekindle it. If you “lose” the motivation fire, it is also up to you to find it…

One of my favorite author’s Brendan Bruchard writes in his book The Motivation Manifesto:

“Motivation is not an impulse of the body or a personality trait; it is an intention and will of a free and conscious mind. Motivation and pursoe are choices. The only thing needed to spark motivation is a decision to heighten your ambition and expectancy- to sit down, think about what you desire, and believe you can go get it. To keep that motivation, you must give constant attention and effort.”

Most of us are working toward goals of some kind and it is very normal to experience ebb and flow in excitement, enthusiasm and willingness to do the work. The reality is that the more we do the work, and show up (<—consistency), the easier it become and in turn the more motivated we will be.
Very rarely is the pursuit of a goal we are after, always going to be easy.

Hang in there.
Remember that how we show up in life is our choice and we can always choose to do better.

We believe in you,
Megan K and the team

Click the link below for our website and come check us out for 3 free boot camp sessions!

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

or

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

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 Fit Body 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/