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!!

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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Come join us for 3 free sessions and start working on YOUR STORY!
visit our websites:
https://www.fitbodybootcamp.com/maplegrovefitnessbootcamp/
OR
https://www.fitbodybootcamp.com/stlouisparkfitnessbootcamp/

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,

PS

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

Hi!!

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!

https://fitbodybootcampslp.clickfunnels.com/6w-unyr-tc-sp