Last week I was on a quick trip to San Diego to be with other top Boot Camp owners.
Three to four times a year, I spend a few days with other owners so that we can support/educate each other as we work to become better business owners and better people. 

Business ownership can be a difficult road to navigate and I’m so grateful for the opportunity to spend time with this group of amazing human beings who share my passion for making a difference in our clients lives. We brainstorm ways to get our clients better results, be better leaders for our teams, and be more efficient/effective as small business owners. 

While I know that many of you reading this are not small business owners, so many of the lessons we uncover and explore are applicable to anyone wanting to be healthier, more productive and more successful. 

One of the biggest themes of the weekend, which is probably applicable for you too, was that of developing a healthy dose of discipline. As several of my teachers like to say “How you do anything is how you do everything” which means that if you’re disheveled in one area, you’re disheveled in all areas and if you steadily work towards mastery of one area of your life, you’ll ultimately be more masterful in all areas. If you really want to see growth in your life, you’ve got to “go pro” and work to develop the three Ds: Personal, Professional, and Relational Discipline.

Here are a few ideas of ways to develop each one:

Personal Discipline

  • Go to bed and get up at the same time every day
  • Get up 15-30 minutes earlier and devote your mornings to working on a goal that’s important to you (exercise, spending time with your family, meditating, praying)
  • No screen time within an hour of going to bed
  • Workout, eat healthy food, find ways to incorporate movement into your life

Professional Disciplin

  • Get your most important work done first thing when you start your day & start your day earlier if you need to in order to do so
  • Do not check email or social media until you’ve accomplished your most important tasks
  • Identify your 3 most important tasks for the next day before you leave the office or wrap up your day

Relational Discipline

  • Find people who believe in and support your goals, spend time and share your goals with them
  • Guard your goals and dreams from those who don’t support them
  • Text your friends/family and tell them how much they mean to you
  • Don’t be afraid to cut people out of your life if they are unsupportive or negative (*I’ve had to do this and continue to do so, when people talk down on my dreams and goals. I ended an engagement in part because of this. It was devastating but I couldn’t have someone so close in my life who was such a negative influence*)

Create edited relationships for people who aren’t supportive of your goals and dreams but that you can’t cut out completely (family, for example). Learn to navigate a relatively superficial relationship with these people. 

I know this is a big list, but try choosing one to work on in each area over the next month or two. The most successful people I know work on their discipline daily and take personal responsibility for all areas of their lives. 

If you need some help becoming more disciplined and successful when it comes to your health and fitness please don’t hesitate to reach out. Our passion as a team is to help YOU be successful with your health and fitness goals.

Committed to your success,
Megan K and Team

I hope that you are all doing well and working diligently to meet your goals. 

I want to talk to you about something important to me. I often hear that clients are intimidated to start with MPower Fitness because they feel that they just couldn’t keep up. They are scared because they “think” they are in bad shape and won’t be able to make it through a session, so they don’t think that the program is for them. Sometimes they even think they need to go and get in shape before coming to boot camp!

Look, taking that first step is always the hardest, we know this. We all had our first steps at one point and we all remember how scary it can be. But if you’re willing to do that much (take the first step I mean), then believe me you can do so much more. That’s what today’s story is all about. I’d like to tell you about Tamara H. Tamara has struggled with her weight her entire life and had reached a point where she couldn’t even pick up a bag of groceries. 

“I had no strength whatsoever and hated to go shopping,” Tamara claims. “I hated the way I felt about myself and hated the way clothes fit.”

She tried many different programs but none of them worked for her, at least long-term. 

“I couldn’t understand why I would try certain diets and they would work for a while and then I’d gain all of the weight back and then some,” Tamara confessed. “I was sick of the yoyo roller coaster ride.” She like so many people had gained and lost the same lbs over and over.

When Tamara attended her 25th class reunion and felt sad and frustrated with how she looked, especially in comparison to how she’d looked at her 20th she knew it was time for a change. 

“I had “let myself go and was really embarrassed how it had gotten that far,” she said. “Little did I know that I also had a medical condition that I found out about later but with the help of MPower Fitness I have come so far and overcome so much.”

At her heaviest, Tamara weighed 232 pounds. Her best friend Kristi had already been attending Mpower Fitness and Tamara was impressed with her results. That motivated her to start, too.

“She has been a blessing to be my work out buddy and motivator especially in the beginning when I didn’t think I could do it. I also have to say that all of the lovely people on the wall who I look at their photos when I work out are a huge inspiration as well,” mentions Tamara. (She is referring to our wall of success that features photos of our successful boot campers)

Tamara only works about five minutes from the gym, so she comes over on her lunch break. She tries to make it at least three times per week but is usually here more often than that. She also comes on Sundays, completes her workout, then does Zumba for a double dose! She loves our workouts, especially working out her arms that used to be weak. Now she’s strong!

“I have never felt more comfortable and welcomed than when I started here. I feel like I am a part of a growing family. I have met some wonderful people here and am sure I will meet many more. I was not a work out person at all but I can handle this. I love that it is 30 minutes and it is different every time and it is fun and it works!”

When asked what her biggest challenge was, it was the same one that I hear for many people.

“My biggest challenge was taking that first step to make a commitment to make a lifestyle change and decide that I had to be responsible for my actions; what I put in my mouth and what I did or didn’t do for exercise and to stick with it,” Tamara states.

Since she overcame that fear, she’s seen amazing results! She’s even begun to do something she never thought that she could.

“I have started to do things I never thought would have been possible before. I used to like my cocktails and those are no longer a priority for me. I ran a 5K last weekend and signed up for one every month the remainder of the summer. I never would have done that before.”

Wow! That’s amazing, and makes my heart so happy for her. She’s back to wearing pants, where before all she would wear was dresses to cover her body. I remember asking her because I thought she always looked so fancy and pretty because I had never seen her in pants and she told me she didn’t wear them because dresses covered up more and fit better. Now though, she can wear pants if she wants to!! 

She’s looking forward to getting stronger, losing more body fat and being able to run an entire 5k instead of walking/running/walking/running. She has a beautiful future ahead and I’m proud that I can be a part of that!

I wish you all the same success!

Megan K and Team

PS with Tamara’s story we hope that you’ll be inspired to commit to yourself and to take consistent action toward your health and fitness goals. You can do it. You really can do it- whatever it is. 🙂

Working in the fitness industry we meet a lot of people that have been exercising for

years at different facilities and yet they tell me they’re either not happy with their

results (if they get any at all) or they simply get bored and quit. I can’t tell you how

many times I’ve heard this. In fact, this is exactly what Michelle Tracy told me when

she became a member of the MPower family.

Michelle had been working out at another gym 2-3 times a week. She took spinning

classes and sometimes did a little weight lifting. She has other activities outside of

the gym because she likes to be busy. But she just didn’t seem to get enough from

the workouts she was doing, so like many others, she gave MPower Fitness a try.

It’s great to see and listen to the difference in her attitude since becoming a part of

the family.

“I am generally a happy person”, claims Michelle. “ But what has changed is that I

am more focused on a workout and short term goals. My physical appearance and

feelings have improved greatly. “

Michelle is an awesome person who has always been happy go lucky but now she has a

confidence level that has increased her happiness ten-fold. The workouts she gets

with this group and the friends she has made has made a big difference in her life.

Check out what she told me. I just love this.

“I am sure it is not feminine to do, but I ask a lot of my co-workers and family

members to feel my bicep because it has gotten so much stronger”, adds Michelle.

“Their reaction is typically, HOLY SMOKES!”

When I heard this I couldn’t help but smile real big. How can you not? This is great.

Not only has her bicep gotten stronger but so has her self-confidence. And some

people might view this as cockiness. It’s not. It’s a result of hard work, being proud

and wanting to share with those close to her. Plus, lets be honest seeing our muscles

developing is pretty darn cool!

“My overall experience with MPower Fitness has been one of a kind”, states Michelle. “When I

talk to family and friends, I say, I have found my niche for a fitness routine. It only

took 20 years, but I found it.”

Remember I mentioned earlier that Michelle worked out 2-3 times a week. This

is a result of not being motivated and interested in the program. It really isn’t an

issue with time because if you’re enjoying what you’re doing and seeing results it

becomes a part of your daily routine.

“Since joining MPower Fitness , I have really found something that I am so passionate about

that I can do it every day”, adds Michelle. “It’s motivation that gets me through the

day because I know I will be going to boot camp that night.”

“I have gone to so many gyms before. The last one I went to, I bought personal

training sessions. The trainers never remembered my name, they barely tuned

in for the half hour I was there, and they typically said poor things about the

establishment they represented. I am thankful for a place like MPower Fitness . They always

know your name, greet you and create a workout routine that is different and

challenging.”


MPower Fitness members tell me all the time how inspiring we are to them. But they don’t

realize how inspiring they are to us. Seeing people improve not only physically, but

mentally is true inspiration and motivation to us, and Michelle is a great example of

this.

If we’re being honest we’ve all hit walls before in terms of motivation. 
If we’re truly honest, we might even be in a motivation slump right now. 

Are you struggling with self motivation? 
Are you having a hard time getting yourself to your boot camp workouts? Are you straying from your nutritious food plan? 

If you are, I’ve got 4 Self-Motivating Strategies that you can utilize to lock onto your goals… 

A healthy dose of motivation coupled with determination and consistent action will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the extra food/dessert.
  • Motivation makes passing on foods that are unproductive a reflex.
  • Motivation makes a sweat drenched workout exciting. (At least some of the time 🙂
  • Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator. 

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way. 

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be leanerr‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it. 

Here are some possible motivators… 

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.
  • I want to exercise so that I feel better about myself and improve my confidence and self-esteem.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car. 

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction. 

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any fat loss goal it is important to 1) maintain a healthy nutrition strategy and 2) participate in a consistent and challenging exercise program. 

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging. 

Self-Motivating Mind Trick #4: Call For Backup. 

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to shed body fat and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives. 

The most effective way to ensure that you meet your goal is to enlist professional support. If you need help, reach out. We’re here for you. 

Committed to your success, 
Megan K and the 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