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/

You Get To Choose

Hello!
What if I told you that in part (or fully) your response to what’s going on in your environment is a choice.
Would you believe me?
Would that be good news or bad?

I hope good news.

When you want something to get better- in any area of your life– you can choose to focus on what’s already going well and build on that OR you can dwell on the negative.

It is your choice.

Don’t get me wrong, the choice won’t always be easy.
The positive won’t always be easy to find.

With practice it gets easier and with the law of focus: what we focus on we find, your situation will improve.
What does the law of focus mean? When we seek out the positive aspects and place our attention on them we will find more of the positive to see and appreciate.

Will you try it this week?

Focus on what’s going well:

  • The parts of your body that feel good
  • The good moments you are having
  • The blessings you have
  • The food on your table
  • The safety and security you have

…and so on and so forth.

There is so much that is positive, when you come to think about it.

If you are struggling to meet your goals, pick ONE area for improvement and find 4 things that are going well.
Work on that one thing, get excited about the four and then repeat the process.

This process works.

Committed to your success,
Megan K and the team

The importance of self-congratulating

“Comparison is the thief of joy” (Teddy Roosevelt)
So often it really is.

But it is hard not to compare when we are in a competition, especially when there are prizes on the line. Right?

So we have to find the balance between being competitive/wanting to win and comparing ourselves to others along the way.
And the balance will need to be unique to us…

I’ve been repeating myself a lot lately about the importance of acknowledging what is going well along the way and doing more “self-congratulating”.
In fact recently, 3 of my key teammates began a practice of recording all of their daily accomplishments and reporting in about the things of which they are most proud. These few minutes spent at the end of each day is a nice way to close out the work day because it shows us how much we are really doing and how far we have progressed…
I recommend it to anyone- it helps.

That being said, I know many of you (me included) are still prone to feeling the sting of disappointment when we’ve busted our behinds toward a goal and we don’t “win the prize”. (Although if you ask me, it isn’t really about the prizes it is about how great you feel when you conclude with any amount of progress…)

To help send home this message, I have two quick stories for you that demonstrate the ups and downs of the win/ loss cycles.

I’ll never forget one piano competition I was in as a teenage girl.
I practiced, I prepped. I even did visualization. I had several pieces prepared. It was the music festival and if I remember correctly both my teacher and I went in thinking I was going to win a lot of 1st place ribbons.
I had such a passion for the piano and I tried to channel the emotion of the pieces.
On that day, it was a Brahms piece in a minor key. I was kind of a moody teenager and I loved anything with in a minor key with plenty of darkness and angst. This piece involved a substantial amount of crashing around and drama so it was one of my favorites to perform…

I remember playing the start of the piece with such feeling and flare and then part way through stuffing up something in the mid-section. I left the stage just devastated. I was in tears as I sat in the audience and listened to the other competitors perform. I was so disappointed with myself and my “failure”.

My teacher had to leave to go hear another student compete so I waited with my mother- who was really patient- for the adjudication and the feedback that always came at the end of performances and before certificates/ trophies were awarded.

To my absolute shock I won 1st. I think even my mother, who was a super fan of mine was surprised.
Despite totally feeling like I had ruined the piece and making a substantial error, I won. I left the stage again in tears but this time because I didn’t feel I deserved it and I was still disappointed with my performance.

Most recently I had entered to win an award for the most improved business (in the Fit Body Boot Camp Family).
I prepared my presentation, I diligently collected all of my numbers. I eloquently executed a powerpoint summary of how the team had grown, our continuing education efforts, our client successes, my mistakes, lessons and learnings as a leader, our business financials etc. And by far my numbers were better.I NAILED that presentation. But I didn’t win.

I was so sad. I had given all of my effort in the previous business quarter to the team and to our growth and I kicked butt on that presentation. I felt so embarrassed telling the team that we hadn’t won and I was frustrated because on the surface my numbers were better… I was told after that that level of growth was expected for me and that the others’ improvements were given more weight because they had further to go…

Funny how one win feels awful and one loss feels worse.

Sometimes we win 1st when we least expect it, sometimes we never win first even though we are doing everything we can to be the best we can be and sometimes we get overlooked when we feel like we’ve nailed it completely.

The reason that I’m sharing this is that I’ve realized that if you will recognize yourself for the work you are doing as you progress and at the end of your milestones you’ll feel even better about the journey and you’ll be less tied to the outcome.

As human beings we need recognition. We especially need it from people we respect or who are authorities in our lives. But we get into big trouble when we tie our self-esteem too heavily to external recognition. Meaning when we seek only external validation of our progress, success or worthiness over that which we provide ourselves internally we will be disappointed more often than not.

We’ve all been there.

Which is why this most recent loss sucked but I was fortunately able to move through it faster than ever because along the way I had been noting all that I had done and all that had gone well…so when the comparison demon tried to rear his ugly head and negate all the amazing work we had done I told that jerk to get stuffed because even though I didn’t win I had still kicked a**.

Committed to your success,
Megan K and the team

Inner Voice

Hi there!
A few weekends ago, my dear friend and former Canadian National Snowboarder- Charmaine Ironside- was presenting and sharing her story at a fitness conference.

She talked a lot about her struggles with her inner voice.

Not unlike me, and sadly (I think) many of you, her inner voice was overly critical, disrespectful and at times just plain mean.

Maybe you can relate?

She said that one of the things that changed her life was an committed effort to stop saying nasty and unhelpful things to herself.

Recently I began this for myself. While it is a work in progress, like any new habit, it helping. I had no idea what an a**hole my inner voice sometimes was- especially to me.
Recently another speaker also said that all of us will have times when we are genuinely displeased with our behavior and when we simply do not handle the situation we are in with as much tact, grace or composure as we might have liked. I thought good gracious, did he see me yesterday? Was this talk for me? But he went on to say, if we are “always handling everything with excellent composure then perhaps we aren’t really challenging ourselves because nobody who is truly pushing himself will always behave impeccably”. Take home message- you’re going to stuff things up. You’re going to be a jerk sometimes. Apologize. Make amends. Own it but STOP beating yourself up.

If you are willing, spend this next few days noticing anytime you say anything mean or self defeating to yourself.

If/ When you catch yourself say “cancel” internally and immediately replace it with kinder words. If you have a daughter or son, replace it with what you would say to her or him or someone else you love.

I promise you, catching yourself and replacing those unhelpful words will make a massive difference in your happiness, your courage and willingness to try new things and your overall success.

Committed to your success,

Megan K and the team

PS. As always, please come check us out for 3 free sessions! Visit one of our websites:

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

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

Incredible 6 Week Transformations

We are wrapped up our very successful Winter Body Transformation Challenge a few weeks ago and we are now in the second half of our Spring Body Transformation Challenge. We just wanted to send a big WELL DONE to all of our participants.

6 weeks of unlimited boot camp sessions.
6 weeks of incredible progress and results.

You should be PROUD of how far you have come.

So without further delay, our winners are…
(As a reminder the results are scaled so that those with less to lose to reach American College of Sports Medicine Healthy Standards receive more points…which is why despite being quite close in number Brendan beat out Dustin).

1. Brendan H
-23 lbs
-5 % body fat
and 10.5 inches
Brendan-3.jpg

2. Dustin H
-25lbs
-12.25 inches
-5.8% body fat
Dustin.jpg

3. Carolyn K
11.8lbs
20 inches
.7% body fat
Carolyn-3.jpg

4. Marcos B

Marcos.jpg

5. Nicole L

Nicole-14.jpg

Also a big shout out to our close competitors!

Some amazing results made by

Dori S, Missy B, Katie O, Lance F and Kae T!

Amazing work everyone!
We are so proud of each of you!

Megan K and the team

PS Curious about Boot Camp?

Check us out for 3 free sessions at one of our locations:

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

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

Q2 Goal Setting

Today I ask you to please revisit the goals you’ve set for 2017.
We are now into the second Quarter of the year.
Awesome right?! :)

Are you on track?
We hope so. If you are not, we are here to help.

As you revisit your goals, please remember
Your goals need to align with the big picture vision you have for your life.

  • How do you want to feel when you wake up in the morning?
  • How much energy do you want to have all day?
  • How do you want your mood to be?
  • How is your relationship with food- and in particular treats or vegetables? :p
  • How do you handle the temptations of alcohol, late nights or “working too much”?
  • Do you have time for fun and play? <— just for the sake of it

I have spoken with a few clients these last few days about their goals because they were struggling to stick with a short-term aggressive results driven meal plan that was selected to get faster results. (NOT for its sustainability)

I asked, why do you want to do this? Do you feel better doing this? Yes, we know this plan works.
But if you hate it, is it worth it? (Only you can answer this because Sometimes we are willing to tolerate/ sacrifice a high degree of discipline in the short term because the result we want is worth it…)
BUT sometimes it isn’t. YOU Get to decide.

Ideally the changes we are looking to make need to mostly be things we enjoy and are willing to sustain. 

My dear friend Dustin hates Boot Camp.
He comes though because he feels SO MUCH better after he works out.
He is changing his eating because he has more energy and his mood is better.
He appreciates exercise and food changes because he is sleeping better and he looks better.
He is willing to do these things because he likes the results even though he doesn’t necessarily love the doing of the thing: boot camp, cutting back on alcohol and eating differently.

Ideally we are changing behavior because it supports the long term vision we have for our lives…not just because it will get us a short term result.

I mostly don’t eat any gluten or dairy because I FEEL better.
I exercise consistently because I’m less of a moody “b” when I take care of myself.
I limit alcohol because it is a trigger for anxiety for me…
You get the idea.

As fitness professionals we want you to live your longest, healthiest, happiest life. This means getting your body composition into the healthy recommended ranges (per the American College of Sports Medicine) and moving around and fueling yourself properly because it feels great and leads to higher quality of life.

It is Q2, lets all recommit to ourselves and our goals.
Your goals are for YOU.
We believe in you.

Megan K and the team

Pep Talk: Destination Addiction

Pep Talk: Destination Addiction

Happy Sunday/ Monday Fit Bodies.

I hope that this year is your happiest, healthiest, most abundant and peaceful year yet. :)

On to the pep talk…

In a recent video I spoke about:

  • setting goals that scare us
  • letting go of the desire to play small/safe
  • finding a way to passionately puruse what you love

and then in part two, I spoke about being present and enjoying the journey (as much as possible) every step of the way whether this be in your fitness pursuits or for life in general.

The video is here and also on my Facebook page. I hope it helps. I won’t lie, I was nervous doing it.
https://www.youtube.com/watch?v=X7HaMuWL47g

In the video, I mentioned the famous quotes of authors’ Marianne Williamson and Robert Holden. Williamson talks about shining your light brightly and Holden on “Destination Addiction”.15697227_10211739351187081_7360709797811784300_n.jpg

The take home message is to passionately pursue what lights you up, what excites you (possibly even scares you) and as much as possible, every step of the way enjoy it!

In full transparency, I’m committed to doing this in my own life as well. In 2016, I backed away from some opportunities because they scared me- a lot. Mostly I said yes, but there were times when I let fear of failure, fear of other’s opinions and even fear of success hold me back.
I promise that this year I’ll go forward, even in fear and uncertainty, in a bigger way than ever before.

What about you?
Will you?
Will you pursue your fitness, health and or life goals passionately?
I hope so!
We all need to do whatever we can to make this world better.

Much love and gratitude,
Megan K and the team