Happy Monday Fit Friends-

This week’s pep talk is about self care. 

Here at MPower Fitness we consider exercise to be as important as brushing your teeth.

You need to do it consistently and regularly and ideally some form of exercise every day (walking definitely counts). 

But we also think that other forms of self care are very important. 

What this looks like for you may be very different from what it looks like for me. The important thing is that you do something kind for yourself regularly. 

Some people take baths, go to get a massage or a pedicure, spend time in the garden, go for a walk, read, meditate, spend time conversing with friends…etc 

Self care really means the things you can do to improve your emotional state (or mood) and how you can care for yourself and your well being. 

Do you have a few things that you can easily do to take care even better care of yourself? 

What do you do currently?

My experience in this profession has been that those who have time in their lives for good self care also make progress faster in all areas of their lives- not just in fitness. Because when we are in a better emotional state we can take better actions.

So this week, I hope you will consider doing an extra nice thing or two for yourself. 

You are worth it. 

Committed to your success, 

Megan K and the team

Happy Monday Fit Friends-

If you’ve been reading the newsletter for a while, you’ve listened to my podcast or we’ve met in person, you’ve likely heard me say that Fitness is a Journey and that as much as possible we want to find joy in the journey. 

Your goals will evolve.

Your needs will change.

Your priorities will shift 

and with it so will your fitness journey. 

That being said, I’m a huge believer in setting longer term goals, especially goals that are about more than just appearance. 

This week a client completed her first half marathon. A few weeks ago many clients completed their first ever mud runs. 

I competed in my first National Tennis Championships (for my very beginner level :p)…

We have clients who frequently begin to exercise and then over the course of time actually start to see and believe that they too can accomplish whatever they set out to do. 

Friends of mine in California recently completed their IronMan event! A few years ago they did their first triathlon. 

You get the idea…

At MPower Fitness we don’t just help clients looking to lose body fat, although that is what we mostly do, we also help those along different stages of their journeys.

Wherever you are though, I challenge you to set some BIG goals. Set some goals that are 6 months, one year or even further out for you. 

Why not? 

What’s life all about if it isn’t to get after it! 

We believe in you. 

Megan K and the team

Happy Monday-

I’m just back from an EPIC trip to Chicago with some of my best friends in the world. These fellow Boot Camp owners and myself (7 of us and our significant others) had some time in the sun, seeing the sights of Chicago (even a Cubs game) and a lot of time in meetings sharing strategies to help get our clients better results.

While I was with them, it really struck me how valuable I find my time with them to be. These people bring me up. 

The encourage me. 

They push me to do better. 

The pour belief into me and they lead by example. 

These are the kind of friends I really love to be around. 

Not all of our friends are like this though…right? 

You and I both have crabs. 

Now before we get ahead of ourselves, I’m not talking about the kind of crabs that we learned about in sexual education. I’m talking about something different…allow me to explain. 🙂

One of my mentors told me a story a while back about how he and his family were on the East Coast in Maine for a beautiful family vacation. They were taking in the breathtaking coast line, the stunning lighthouses and each night they enjoyed first-class Maine Lobster and other seafood. 

One of the days, my mentor got to chatting with a crab fisherman about the work he does from day to day and his general lifestyle. While they were talking my mentor was watching him unloading crabs from his trap into a bucket. The man was wondering around doing his thing, tidying ropes up, putting away other odds and ends and all the while the crabs were in a bucket pretty well unattended. He was fascinated by this because he wondered if the crabs could get out of the bucket and if they did how costly it would be for the fisherman to lose even one crab. 

Sure enough as he watched, he noticed that one crab was indeed trying to escape the bucket. It was climbing on top of the other crabs and using all of its legs and strength to try to hoist itself out of the bucket to escape.

He pointed it out to the man but the man wasn’t concerned. He just said “wait, watch and see what happens”. Sure enough there was nothing for the fisherman to worry about. The other crabs pulled the ambitious one down and kept it in the bucket. The man told B, “I never have to worry about them escaping because they are self policing”. 

My mentor told us this story to illustrate a point- and that point is what I’m writing to share with you:

Every single one of us has crabs in our life.

They are the people who want to pull is down, drag us down or hold us back from our dreams. 

A dear friend called them “dream snatchers”. Some others have referred to them as “dead weight”. 

However you choose to look at them, recognize that there are going to be times when people do and say lousy things to try to slow you down or stop you from reaching your goals. 

It is up to you though to believe you can do it, take action and never let anyone stand in the way of what you truly want to do to better yourself and the world around you. 

In good health,

Megan K

PS: sometimes people wonder why I write the posts I do. 
I wrote this one because recently I saw that some people participating a fitness competition-where the purpose of the competition is to spread the love of fitness- were taking some heat for their check-ins on facebook at the gym. Wow. I could hardly believe it. What a classic example of crabs. A person is out there doing some wonderful for her health and her support system is giving her s*** for telling the world about her goals and accomplishments? What a pile of hot steaming dookie. Remember folks, “ain’t nobody gonna break your stride” unless you let them.

Happy Monday, Fit Fam-

It is time for a Pep Talk.

I went back and forth about my topic this week and decided to do a double whammy: hydration and alcohol. 

With warm weather, patios calling, barbecues to attend, parties, weddings and such a lot of clients are reporting in that there is more temptation than usual with alcohol. 

We understand. 

Typically what we tell clients is that if you’re very serious about fat loss alcohol needs to be eliminated or drastically reduced. 

Now longer term that cutting alcohol out of your life may not be sustainable. 

If your life includes the occasional adult beverage then you need to have a plan that will allow for a little bit here and there- without impeding your progress. 

If you’re planning to have any alcohol please consider having one drink and then two or ideally three glasses of water. This will allow your body more time to process the alcohol and keep you hydrated.

Remember that alcohol is a toxin and that too much is harmful. Additionally alcohol is also very dehydrating and impairs all of your physiological processes- including judgement. 

You can see why outside of fitness and fat loss considerations it is important to limit alcohol. Your body is your home- so to speak- and you’ve got to take good care of it. 

Which also means that in caring for our bodies we need to keep them well hydrated. With the warmer temperatures be sure to be aiming to get in your water. The objective is /12 your body weight in fluid ozs. 

For more info on both of these check out the podcasts I’ve got for you:

Alcohol:

https://soundcloud.com/megan-kruger-699499856/alco…

Water:

https://soundcloud.com/megan-kruger-699499856/wate…

We hope you have a fabulous week! 

Megan K and the team

PS if you’ve got something you’d love to learn more about, send me a message. I’m always open to covering topics YOU want to hear about.

Happy Sunday Fit Bodies-

Megan K here with your Monday Pep Talk.

It is no secret that I’m a die hard romantic. 

  • Mushy
  • Gushy
  • Lovey
  • Dovey

All of that stuff, I love it. 

But in truth I haven’t always had a very good romance with myself. Maybe you can relate? 

I love everyone else but can often be guilty of putting myself in last place– which can and has included getting less sleep than I should, not taking time to eat proper meals (string cheese and apple slices standing up in the kitchen…)

and even missing the occasional workout to work longer or do something for someone else.

🙁

But in 2019, I committed to myself to take better care of myself.

I decided to have a better relationship with myself- if you will. 

We’re just at the half way mark on the year and despite working more hours than I have in a long time, I feel better than I would have in the past because I am vigilant about getting proper sleep, eating well and working out. 

How about you? How are you doing with your relationship with yourself? 

If you’re like me me and it occasionally could use some improving, I’d suggest starting by making a list/ “love note” if you will to yourself. 

Write out 5-10 things that you love, respect, admire and or appreciate about yourself and anytime you dare to be harder on yourself than necessary revisit that list. 

Anytime you put yourself behind everyone else, revisit that list. 

Why? 

Because you’re worth it and when you take amazing care of yourself, you have more to give and to share with others. 

With loads of love and appreciate for you,

Megan K and the team

Just a quick pep talk for your Monday.

Did you know that we have 365 days in a year?

  • 168 hours in a week
  • 24 hours in a day
  • 1,440 minutes in a day (10,080 minutes in a week)

To dramatically- positively– improve your physical well being and health you can do so with as little as a half hour of focused movement 3-4 times per week. 

120 minutes- and you can improve your life. Awesome right? 

(*Now in my perfect world would we all do a lot more than that? Yes, because we’d all play outside and have movement based hobbies and not working sedentary jobs etc. etc.) 

With 10,080 minutes in a week we can all budget 120 toward movement. 

You’ve got this! 

Lets make it a strong week, 

Megan K and the team

Today I want to remind you to set intentions or goals that are framed positively.

A lot of times, when people first begin to work with us they set goals that surround not doing something or becoming more of something they think they are not already.

We can chase after a goal, but if we don’t believe we are already that thing – to some extent- we can end up self sabotaging. 
What do I mean by this?

If I tell you I want to be healthy. This assumes I’m currently not which may or may not be accurate.
If I want to be healthier that’s better because it acknowledges some health is currently present but if I aim to feel the best I can from day to day and moment to moment that’s even better. 
It isn’t that I abandon the goal to improve my cholesterol or drop my body fat but I focus on the daily actions that support getting me toward this goal. I begin from a place of assuming that I’m already to some extent the thing I want.

In Pep Talks of the past, I have written about how what we focus on we find. 

When you set goals write them as if they are already happening and as much as possible use language that acknowledges that the thing you want is already within you.

I’m getting leaner and leaner rather than I want to lose body fat. 
I’m increasing my savings 1% per month. 
At all costs avoid using any negative language: I’m not drinking wine every day is an example of what not to write. 
I honor my body by keeping alcohol to once a week is much better.

Hopefully this makes sense.

After you change up the language of your goals, then be sure to model the behavior of those doing and being what you want to have more of in your life.​ 

As you go forward these next few weeks, examine the language you are using around your goals.

Keep it positive. You can do it!

​Committed to your success,

Megan K and the team

Happy Monday Fit Fam,

When it comes to fat loss the temptations to stray from a consistently healthy path can come from anywhere: ​

-family events
-the break room at work
-advertising
-the sample aisle at grocery stores
-convenient fast food options
-and even well-meaning friends.

One of the most common situations we hear about is the temptation to indulge on the weekends, especially in alcohol and desserts.

As a reminder, the Center for Disease Control states that Heavy Drinking for women is 2 alcoholic drinks or more in a day and for men 3 or more per day.

In general for our health, mild or moderate alcohol consumption (or less) is best.If you have a fat loss goal, alcohol will only slow the path.We realize though that this change may feel like a sacrifice and may not be something you want to do.

Here are some tips:

1- drink at least one glass of water preferably 3 after any alcoholic beverage.
2- try switching to sparkling water after a cocktail
3- plan non alcohol involving events with your friends
Ie: instead of happy hour go for a walk

Change takes time.For change to work, we must want it and be bought into its merit.We must also be prepared for some set backs.Any steps toward a healthier you are progress, so just keep at it.

Committed to your success, 

Megan K​ and the team

We likely can all remember some defining moments in sporting/ schooling/ work related coaching situations. 

When either a boss or a coach gave us some feedback we didn’t necessarily want to hear. 

I have a few. 

Most of the big wake up calls for me came when I thought I should have been further along than I actually was. 

For whatever reason, I had gotten it into my head that the amount of work I had done would equate to a leaner physique and more bad assery. 

It was my missed expectations that was truly the let down. 

A Big Ah-ha moment happened early on in my martial arts training in South Korea. I wanted to do the cool stuff and yet anytime it seemed like it was time to progress to a seriously difficult move I was back working on the foundational kicks, throws and landings. 

Most recently this has happened a lot with tennis. I want to learn how to do a drop shot or to hit a backhand slice and apparently that comes at some future point down the road. To…Be…Determined 

It all clicked for me though when a coach said, “you’re all jacked up in your head about this. You are just looking at it the wrong way.  We practice the foundational moves not because you aren’t good enough for other stuff. We practice them because they never go away and you’re always refining them“. 

Of course, this makes sense right? I see it at Boot Camp with all of you too…sometimes we want to try something really cool but we have to ask ourselves why? It isn’t that I’m saying don’t. In fact a lot of the times the answer is yes! Give it a try. 

But sometimes it is no, or not yet.  And there is absolutely zero wrong with sticking to the basics.  The basics are what gets everyone going and the bottom line, the thing that really matters more than anything else is just that: to stay going.  

To really master something it can take 10,000 hours. Most of us don’t have that amount of time under tension in any physical pursuit- yet. But we are headed there. 🙂

Remember your body will let you do a lot of things if you are good to it in the process. 

This means listening to it. 

Listening to your coaches and falling (back) in love with the basics. 

You can do it! We are here to help. 

Megan K and the team 

I was thinking about you this week and thinking about the mistake some of us coaches make when it comes to coaching. You see a lot of us coaches are a wee bit unusual in that we actually like to exercise. :p

Some of us even like to eat clean and pass on dessert. 

I know. It is a bit nuts. 

And sometimes we forget that many of the clients we meet (especially when they first come in) really DISLIKE exercise. 

But there is a point/ purpose to exercise and most everyone can agree that at a minimum exercise is a means to an end. 

What is that end for you though? 

  • ​Better health
  • ​Moving better
  • Free of pain
  • Free of disease
  • Size 6 skinny jeans
  • Longevity
  • Quality of life
  • More energy

I don’t know.  You get to decide. 

The key is that no matter what you want from your health and fitness journey,  stay at it. 

Be consistent with the following:

  • ​Resistance Training
  • Some form of cardio (for fun, not because it is the fastest path to fat loss)
  • Some mobility training
  • And keeping an eye on body composition

We are best known, at MPower Fitness, for our challenges and our transformations because what we specialize in is fat loss and muscle gain (or physique transformation).

But there is a heck of a lot more to life than feeling sexy in a bikini or wearing a certain size pants/ dress.  

So if the shiny or the sparkle of a physique goal wears off for you, remember we are here to help with the rest of it AND how to figure out enjoying life and keeping the other stuff in check. As a client said to us recently “the sky is the limit” for health and fitness goals.  She’s correct. (Thank you Lindsay W)

You can take your fitness and health as far as you want to go…

you can even become one of us who likes to exercise, if you aren’t already 😉

Committed to your success, 

Megan K and the team 

PS

If you like to exercise, I’d love to hear from you 🙂

I’m guessing we might be at 50% of the fit family now.  It is ok if you don’t too…we love you all the same. 🙂