Lately I’ve been connecting with a lot of you about “doing what you can”, “aiming to do 1% better in times when things aren’t going well”.  We have touched on “finding joy in the journey” and “making the process as fun as possible”. 

These are important reminders and I’ll keep circling back to them as needed.

But today I want to talk about the cruddy stuff. 

  • ​Frustration
  • Despair
  • Fear
  • Longing 
  • Shame
  • Self-Doubt

These are the tough emotions that can come with seeing a goal ahead of us and not being there yet.  To pretend that these things don’t come with the journey would be neglecting a part of reality. 

Whenever we are working toward something we may be faced with self-doubt, fear that we can’t do it, fear of what things might look like if we do it, shame about any part of it (current/ past ‘failures’), frustration with a part of it etc. 

These tough emotions are a reality and we all go through these emotions from time to time. 

Why? Because we are human. 

Sometimes fear can be fuel. 

Sometimes frustration can be fuel.

Sometimes self-doubt can be fuel. 

Any of it can be turned into fuel…

We can get fed up with these things and decide that no matter what we are going forward to “best”/ “overcome” the emotions. 

Sometimes though,  these feelings can be paralyzing. 

All that I want to say about all of the negative feelings is that you’re not alone. 

Every person I’ve ever met has had these times of “darkness” on their journey. 

On the other side is something beautiful…

If you’re in the struggle right now, keep going. 

Always keep your eyes focused on what you want and trust that doing the work you’ll get there. 

We believe in you and we know you can do it! 

With much love and gratitude, 

Megan K and the team 

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 

Megan K here with your Monday Motivation Pep Talk.

Sometimes it is helpful to know why something is beneficial so that we can continue to remind ourselves to get after it! 

Today I wanted to debunk some common strength training related myths. 
There is some bogus info circulating about strength training and if we buy into it we might not want to lift weights. 

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. 

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. 

Myth #2 Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains. 

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing (at rest). Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine…even at rest. 

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which may not be the look you’re going for. 

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of result without a very focused and dedicated effort. 

Myth #4 Strength Training Is For Young People Only

Totally false! Active older across the globe have been proving this one wrong AND even better we can continue to improve our strength, endurance, bone density, lean mass and overall health up until we die. 

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine- whether you are 35 or 85. 

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning. 

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or lean mass (giving the appearance of being toned)

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range that is challenging but not extremely difficult. 

Including strength training as a part of your fitness routine is essential for achieving a stronger, healthier and leaner body. 

Lets make it another great week! 
Megan K and Team 

Sometimes we reach out to our clients to ask them about their journey and the answer questions for us…other times they simply write us a heartfelt note about how they feel about their journey. In their words.  Margie G is one of those clients.

Thank you Margie for all your dedication, hard work and your (mostly) very positive attitutde.

We LOVE having you with us as a client.

“I joined FBBC/ M Power Fitness,  for the first time 5 years ago. I came to classes religiously but wasn’t ready to do anything about what I was eating. I loved the camaraderie but really wasn’t ready to walk the walk. Then my mom got sick and I didn’t have the time to devote to myself. During her illness and after she passed away I was having back issues and needed surgery.

Fast forward 3 years and my daughter Amy wanted to come back to FBBC and encouraged me to join her. I wasn’t feeling great about myself but thought that I would give it a try. It was like coming home. Everyone was welcoming and nonjudgmental. There was so much that I couldn’t do when I started but I persisted. I didn’t want to get weighed when I started because my initial goal was to feel better about myself and get stronger. I think in the beginning I was overwhelmed and depressed.

Now I look forward to working out for both the physical and social aspect. And on days I can’t make my 4:00 session I come at 5:30 in the morning. That is dedication because truly it is still the middle of the night.

But, they are such a dedicated bunch. It is an amazing feeling to be working out with 25 people when it is still dark out.

FBBC is a priority in my life. I attend sessions 6 days a week.

I now feel good about myself and hitting 60 in the very new future. I am able to get on the ground and play with my new grandson, but more importantly I am able to get back up. I love FBBC, the classes, the trainers, and the fellow participants. It is like a family.

During this time, I have also started to eat healthy. I no longer eat processed foods and I limit my sugar and dairy to almost nothing. I honestly have never felt better. I won’t lie, there are days where I ache but again 60 is just around the corner.

During the last 2 years my appendix ruptured and I had 2 related surgeries. I think that my appendix actually ruptured on the way too FBBC because I suddenly felt so sick and turned around and went home to bed. It killed me not to be able to attend classes for an extended period and was ecstatic to be cleared to return. My hero and my inspiration in my daughter, Amy. She encourages me every day and guides me during sessions. Also, I so admire all the people I work out with and the trainers.

I have fun and kid around during the session, and whine a little (maybe a lot) but I take my workout very seriously and my mantra is “you can do anything for 30 seconds.” The best thing that has happened to me is that I feel good about myself and the friendships that I have made. Thank you Megan and FBBC for making such a difference in my life.

 

If you are interested in trying us out, please contact us at 763-710-5065 or info@fitbodysaintlouispark.com to schedule your 3 free sessions!

We hear a variety of myths about fitness and our services as people are considering becoming a part of our Fit Family.

For example:

-I need to get in shape to become a boot camp member

-I’m already in shape so 30 minutes can’t possibly be enough

-I play/ do xyz sport so I don’t need to do any strength training

And the list goes on…

Our dedicated and successful early morning client Karen C came to us already in fantastic shape but looking for something she could do on a tight schedule.

Karen was in great shape as a volleyball player in high school and in early adulthood. She had children and noticed when her youngest was about 1 year old that she had gotten out of shape.

She was inspired to resume athletics when she saw Ironman participants in the heat of their big triathlon event.  She convinced some friends to sign up and train with her for a sprint triathlon. Over the course of the next four years, she trained for and participated in many triathlon races, but eventually the time commitment (both to training and away from her family) took its toll. Karen found herself burnt out on triathlons and looking for something faster and more convenient.

Enter exercise DVDs.

For Karen, the issue was never about getting to the workouts or getting the work done. She was and is very self-motivated, but after several years of individual sports and training alone- doing videos in her basement- she was bored and lonely.

Karen says, her initial goal was to get to FBBC 3-4 times per week. Most weeks she makes it 5-6 sessions per week. She says she hasn’t lost any weight or inches but that wasn’t the objective.

What she wanted to see if she could do was maintaing her already great physical shape with less time dedicated to exercise.  She has done this AND met some new people and gotten closer to existing friends. We call that a win.

Karen-3.PNG

Wins come in many forms and they won’t be the same for each person –

Whether your fitness goals including losing 20lbs of fat, being in better shape for the sports you play or maintaining great shape with minimal time invested MPower Fitness and MPower Fitness are here to help.

–  Megan K and Team

​​We talk a lot about the ladies that work out with us at FBBC but what about those awesome men that come in too? Today, I’m going to highlight one of our fantastic FBBC dudes!

Dan Martin is a great guy that wasn’t new to fitness, but he wasn’t making much effort to make fitness and his health a priority. As time goes by you wake up one morning, look in the mirror and say, “OMG, where did these rolls come from? Why can’t I fit into my pants anymore?”

Even though Dan knew how to work out he would let life get in the way as he put it and really wasn’t doing anything towards fitness.

From a workout standpoint I wasn’t doing anything and over the past 10 years I added about 30 pounds to my body. Physically I wanted to change. When I’m active or working out I have always been in a better place emotionally and mentally.”

This is true for most people. I really don’t hear people say they feel awful after a workout even if it was a tough one. Most people feel great afterwards and when they attend more often, each day they feel better and better.

One of Dan’s excuses for not working out before was “life getting in the way”. With the 30-minute workouts Dan does not allow life to get in his way anymore. He has seen how you can fit fitness into your life if that’s what you really want.

The schedule offered by FBBC is perfect since there are various sessions throughout the day and they are only 30 minutes. I am able to swing in for a morning workout to get the blood flowing and back home to get ready for the day before anyone else is even up.

My energy level is so much higher which makes is easy for me to get up in the morning and make it to my 6:00am session. I feel great and FBBC gave me the kick start I needed to get back into fitness and maintaining a healthy lifestyle.”

I honestly love how bootcamp works with anyone’s schedule. There really is no excuse not to be here. You get in and get out, bam your workout is done in 30 minutes. And when you pay attention to what you put into your body your results will come faster and you’ll be amazed. It just takes some effort and determination on your end. We got you on the rest.

During the challenge I lost 15 lbs, 3.75” and 2.5% body fat. I really like seeing the numbers going in that direction but more importantly I feel so much better physically and emotionally. 

I have made significant physical changes but more importantly I have changed my behavior by working out consistently and eating better to ensure a healthier lifestyle. I still enjoy the same foods I used to eat, just not as much or as often.”

Dan it was such a pleasure to see in the morning. We are very proud of his achievements!

Go get it Dan!

– Megan K and Team

Today’s message is about staying the course…
On every path there will be obstacles;
there will be setbacks:
  • Injuries
  • Stressful times at work
  • Emotional stress
  • Loss of family members/ pets
  • Financial stress
But it is crucial that no matter what you keep going forward all the ways you can. 
You might need to take a break from your favorite thing to let an injury heal or to restore financial balance to your life
but what can you do in the meantime? 
Can you keep a food log?
Can you go for walks? Can you do Youtube videos at home?
Can you do a travel workout?
We have all heard that “where there is a will there is a way”. This is true. 
It is crucial that regardless of the setback or the circumstances you keep doing the best you can. 
Listen, everyone “falls off the wagon” from time to time. Some folks fall off it a few times a year. Some seem to be in an on and off
pattern until things click…
the most important thing is to keep getting back on it, no matter how many times you fall off.
No journey is a straight line to success.
Just keep doing the best you can.
We are here for you and committed to your success,
Megan K and the team

Today I want to discuss weight loss surgery. There are about 6-7 different procedures today and it has become one of the fat loss trends. Although this drastic measure can be successful, it comes with a list of side effects and dangers. There are requirements one must have before even being considered for these procedures, one being a male must be at least 100 pounds overweight and a female 80.

Some of the requirements of the procedures state that you must be dedicated to making dramatic and permanent changes to how you eat, exercise and live. Hmmmm, isn’t that what we teach all of our fantastic members here at FBBC?

It was that kind of conversation that got Emily Myslivecek to walk in our door. Emily was not an active person at all, prior to joining our fitness family. This is what she told me about why she joined.

“I was constantly exhausted, overweight and ashamed. I didn’t feel like I could go anywhere I’d be seen without shape-wear, a full face of makeup and doing my hair.

I had a physical where the doctor had asked me about what I’d been doing actively. When I told her I’d been going to school and working, both full time, and hadn’t had much time for anything else, she’d brought up weight loss surgery. I was mortified. I knew I was overweight, but I didn’t think I was at a point where surgery would be appropriate. I knew I was capable of losing the weight myself, and that conversation had inspired me to try some pretty drastic diets before finding FBBC and learning about food logging.”

It’s sad Emily resorted to drastic dieting. You would hope the conversation would have had a positive effect instead of making her feel desperate. However, the good part is, she didn’t do the drastic measures too long and soon found out about FBBC where she can have all the support she needs to change her lifestyle.

Emily shared a little about her mom and how her lifestyle also played a big factor in Emily’s decision to take control of her own life.

“Growing up, my mom ran marathons. She’s always been physically fit and continues at 62 to take classes at the Y, ride motorcycles, change the prop on her boat by herself, and fully enjoy life. I was slowing down at 27. I would get to the second story of my house and have to stop and catch my breath. I knew I needed to change my habits if I wanted to live a long, healthy, fulfilled life like my mom.”

Emily had one more inspirational person in her life that also helped her take initiative to get her weight off and that was her husband.

“My husband had lost 90 lbs. on his own when I found FBBC. He did it by running up and down the stairs everyday, starting with 10 minutes and working up to 1.5 hours at a time. He enjoyed it, but I knew I had to find something for myself that I would enjoy–and to me that wasn’t running up and down the stairs, I wanted to find a fitness community.”

Thankfully Emily had other people to inspire her and she didn’t resort to the surgery. She found her community and what a difference it has made.

“My goal in the beginning was to lose 50 lbs. At the end of my 2nd challenge I’d lost 35. I’m hoping to reach 50 lbs. lost by the end of my 3rd challenge.

I love FBBC. I’m addicted. It’s the longest I’ve stuck with anything since high school volleyball. It’s fun, it’s fast, and everyone is supportive, welcoming, and respectful. I also love the diversity–at any age, size, shape, or athletic stage–you can make FBBC work for you, and you won’t ever feel out of place!

I’m now confident. I don’t curl my hair and put make up on every time I know I’ll be seen or where there will be pictures taken. I just feel more comfortable in my natural skin. I’ve been able to connect with others who’ve struggled on their fitness journeys. I’ve paid more attention than ever in my life on what I’m eating. I pay attention to portions and try to focus more on proteins and vegetables (still working on that–lol).

I don’t know about all of you, but to me this sounds much better than having a drastic weight loss surgery that could have some serious side effects.

 

We are so proud of you Emily. Keep it going!

If you are interested in learning more about our boot camp sessions, email us at info@fitbodysaintlouispark.com

-Megan K

Happy Friday!

This week I’m writing to you about a topic that might seem a tad bit “woo woo” but can truly have an impact on your headspace regarding fitness and your tangible results.

Have you ever heard of affirmational deficiency?

You have likely heard of affirmations and in particular positive ones.

ie: I’m whole perfect harmonious and happy.

I am a loving kind present friend.

etc.

But did you know that we can affirm our present situation and continue to create more of it if we are not careful about how we view it.

For example, if I am focusing all my energy on the 10 lbs I want to lose, I might continue to create a situation where I’ve got 10 lbs to lose.

If I’m thinking a lot about how I wish I had more energy rather than focusing on the energy I do have then I am going to continue to be aware of the lack of what I have vs the what of ​what I do have.  

I hope this makes sense.

When we want more of a thing (ANY Thing) the first step is to place focus on how much of it we already have.

Now this can be easier said than done when we are in a bad way…if my whole body aches and I’m exhausted it is easy for someone else to tell me “just focus on what feels good”. I  mean guess what jerk, nothing feels good…right? But there is always something positive we can find.

As you are going forward with your fitness and health journey find EVERY win (it doesn’t matter how small) and celebrate the heck out if it.  Ring that bell. Brag it up. Tell us about the thing you are proud about accomplishing. Find every reason to be grateful for all that is going well.

You’ll notice that more and more things will be moving in the direction you want…

If you need help framing/ reframing your goals ask one of us.

We are here to help.

Committed to your success,

Megan K and the team

For many of us finding a fitness pursuit that becomes something we enjoy or even love, can be tough. Before MPower Fitness Boot Camp, Lisa felt lost and bored with her fitness program. She had spent a year or two trying to convince herself that she loved to run for cardio.  She found it unexciting and repetitive with no variety other than the music. When she was worn out with that, she began weight lifting. Weights were more enjoyable than running but she still didn’t love them…”I would plug in my headphones, follow a plan, and go to work. There was no community. Most people who lift do it on their own.”

We are glad that Lisa found FBBC when she did. She was inspired to pursue a fitness journey by her friends, coworkers, and her husband Cory.  Cory is “amazing and hard to keep up with…but I’m trying. I want my kids to have a mom who plays, runs and teaches them why our health is so important” .

No journey is without obstacles…Lisa has to work to balance her schedule and she had to overcome a lack of confidence.   “I had never really been the athletic type so many activities were very intimidating to me (inside and outside of the gym). I also struggled with comparison. It is is really hard to realize that everyone’s journey is different. What works for one may not for another, but FBBC looks at everyone’s journey to see what will work”  then there is the time commitment piece…

“I commute to St. Cloud for work every day. That takes two hours sitting in the car daily.  So we have to schedule it. It is just part of the plan each and every week.  Plan out when and where you get your activity and how you fit in your sessions. I try to get to a minimum of 4 sessions if not 5 each week”

Once Lisa, Cory and their family got into a routine things smoothed out for her and she began seeing results.

Lisa says, “I can’t speak more highly about FBBC. This community means so much to me. From trying out a 3 week mini challenge at the end of summer last year, to now. It has quite simply changed my life and the lives of my family. Fitness and activity are a part of everyday now. I have found amazing friendships that I was challenged finding due to busy community/ work/ family schedules”.

And speaking of overcoming obstacles…Lisa says she is about to face her biggest challenge yet. “I set the goal that 2018 was the year that I would step out of my comfort zone. I am not an extrovert by any means. I have now done the FBBC Amazing Race, signed up for the Rugged Maniac, AND With a little push from a great friend and coaches, I signed up for the “My First Tri”.  These things are all beyond that comfort zone”

WOW!

Amazing stuff Lisa.

No more of the same old thing for you! In addition to stepping outside of her comfort zone, she is also down 6.9 lbs and 18.5 inches!

We are so excited for your progress and your success.