Changing Habits through replacing Behaviors

Happy Thursday!

This week I’m writing to you with a little trick I learned from our Director of Client Services Rachael Duval. She uses this to wean herself from bad habits, and it has worked for other clients and me too. :)

A little back story though, when Rachael first came to us, she was going through a really really rough time. Her husband had just passed away and she was trying to figure out how to navigate life as a new widow and single mom.

She told me that her pattern was to drink far too much wine and eat to help ease the pain. (This is not confidential information, so please understand I’m not spilling the beans on a secret)

After she began Boot Camp and things gradually began to shift for her. She started feeling better, she was building more confidence, she saw increases in her energy and she wanted to change her lifestyle.

About a year in, is when she decided she wanted to start to change her eating and drinking habits.

She told me recently that what helped her cut WAY back on her wine consumption was to buy bad wine.

I laughed but I was intrigued. Bad wine? Yuck, right?

She said that when she had bad wine in the house she would poor a smaller glass, have a few sips and then be done with it.

With good wine she wanted more…

She wonders, as I have often wondered about habits, if it wasn’t the act of pouring something “special” into a glass and taking the time to slow down and enjoy it that was the thing she longed for rather than the wine itself. 

Now wine is a tricky subject because I realize that there are some of us out there who are facing serious addictions to alcohol. I’m not saying that this will work for you, if you have an addiction. In that situation you may need help from a professional, but if you’re looking to swap out an unproductive behavior (that isn’t necessarily an addiction) this could work. It has for other clients and for me.

Many of you don’t know that I used to smoke.

When I decided to be done with that solo evening cigarette, I HAD TO REPLACE it with something else.

What I loved about that time was that I was alone, unwinding and at peace, but I didn’t want to fill my lungs with poison anymore while I was doing it…

I chose t.v. for a while.  Zoned out, uninterrupted etc. And now I prefer a few minutes of reading and meditation.

But the trick was that I needed to replace the behavior.

The ritual was important. The routine was necessary.

We all have things that we are doing that interfere with our progress…

  • ​Staying up too late
  • Watching just one more episode
  • Flipping through social media right before bed, or in bed
  • Hitting the snooze button and skipping the a.m. workout
  • Seeking out a sweet right before bed…

You get to decide if it is important to you to change that behavior. If it is impeding your progress, it is probably time to find a replacement for the habit. 

Test it out.

See if it helps.

I hope it does.

We are here for you,

Megan K and the team

PS curious about Fit Body Boot Camp?

Connect with us and try 3 sessions for free or come in for our 21 Day Total Body Tone Up

The Hill’s success story

With a last name like Hill, there have been more than a handful of jokes over the years about being “over the Hill” but if you ask Todd and Jeannette Hill they are looking and feeling better than they ever did in their 30s. And Todd recently celebrated his 50th Birthday!

The Hills began with us roughly a year ago on our Zero Lb Challenge. Their aim was to try something new, shake things up and to avoid gaining any dreaded holiday weight. They had been actively participating in some personal training and small group training sessions but had become bored and frustrated with what they were doing.

Todd says that he had “lost interest, failed to stay committed and didn’t feel as though he was all that invested in his health”. He was afraid of becoming that “old guy” who couldn’t keep up and enjoy his life and he wanted to be a good role model for his children.

Jeannette said that she found herself “going through the motions”. She was worried that her metabolism had stopped and that she’d never be able to break through the plateau.

One of the awesome things about our Fit Body family is the number of couples who start this journey and see incredible success together.

The Hills are one of our amazing success stories not only because they have lost almost 50 lbs, 36 inches and 15% body fat (combined) but because they have inspired friends around them (and at Boot Camp) to improve their health and fitness. Nothing makes us happier than hearing our clients say how great they feel!

The Hills have stayed committed to their early a.m. workouts and if you attend our Fit Body Boot Camp in Maple Grove, you’ve likely met them. How can I be sure? They are two of the kindest, most welcoming and fun loving early a.m. clients we have.

Now don’t get me wrong, it wasn’t an effortless journey for the Hills… they have been dedicated and consistent. Jeannette remarks that one of her early challenges was her diet.

“I thought I was eating fairly healthy, but I quickly learned that I/we had to really change our lifestyle – making healthy/clean choices – along with exercise is how you see results. I had never eaten cauliflower until last December. Now, we eat it in various forms 3-4 times a week. No more potatoes, bread, bad carbs – it really makes a difference. Also, knowing that you can enjoy a glass of wine here/there—but to stick to moderation – and stay away from sweet cocktails (which I love!)” With changes in their nutrition and cutting back a bit on the treats Jeannette has not only met her goals but exceeded them!

The Hills have each other to help with motivation and the friends they have made at Boot Camp and we are so happy for all of their success!

Image may contain: 3 people, people smiling, people standing
Image may contain: 2 people, people smiling, people standing and outdoor
Come join us for 3 free sessions and start working on YOUR STORY!
visit our websites:
https://www.fitbodybootcamp.com/maplegrovefitnessbootcamp/
OR
https://www.fitbodybootcamp.com/stlouisparkfitnessbootcamp/

You Can Do It

Happy Friday!

We are one month into the new year.

How are things going for you?

This week, my message is short and sweet:

1)You can do it.

You can actually do whatever IT IS that you want, if you are willing to put in the time and energy.

2)We believe in you.

Megan K and the team,

PS

Remember that it takes time to get to your goals…sometimes that time is years.

Break your goals into smaller chunks but never lose sight of the big picture.

PPS I want to give photo credit to this beautiful Yogi but I can’t find out who she is.

But this pretty much sums up what I mean about having patience with the processScreen-Shot-2018-01-14-at-1.55.58-PM.pngess…

Non Scale Victories

Hello there!

Many of our readers have fat loss and physique transformation goals. Striving for a leaner physique not only can be beneficial in many ways including less stress on the entire cardiorespiratory system and the skeletal system.  Less weight on your frame is less strain on your joints and bones.

When things are going well, it can feel like smooth sailing but when they aren’t it can be frustrating and discouraging.

Which is why, it is important to identify when you are experiencing what are called “non-scale victories” or successes that don’t relate to the numbers.

At our Fit Body Boot Camp locations we test body fat, weight and take measurements. We also take photos as another metric for measuring our success.  This is especially helpful for seeing changes in ‘muscle tone’ and in the decreases in fat over all.  For example, we may have lost fat around our mid-section but not see a difference on the tape measure because of the time of day we are getting our waist measured (or time of the month for women).  Who doesn’t experience an increase in the waist measurement after eating? We all do.  We have stuff in our tummies, so of course that will appear bigger. But we aren’t actually up in body fat.  So depending on when you get measurements done, this could be misleading…you might be worried that your waist is actually up when it really is down in body fat.

But all the physique changes aside let’s talk about some other non-scale victories that we can look for and celebrate on our health and fitness journeys:

1- Improved Energy/ Stamina

2- Improved Mood

3- Better Sleep

4- Increased Sex Drive

5- Clothes fitting better

6- Clearer/ healthier skin

7- Less joint pain

8- Less stress

9- Less gas/ constipation

10- and so many more

The fitness journey is a lifelong one and there is much to celebrate along the way- especially when you look for it.

Keep at it and remember you can do it.

 

Those first few obstacles

Hi!!

We are on day 11 of 2018, I hope your year is off to a fantastic start!

I’m curious though, if you’ve already had some less than perfect moments this year?  I know I have…

I was with coach Abby earlier this week talking about our coming New Year’s Revolution challenge and the next two (following it). We were discussing strategies we are testing and implementing for sustainable behavior change.  One of the things we talked about is “roadblocks” especially the first ones and overcoming the all/nothing mentality.

I think how we handle the first few obstacles that come our way- as we are in pursuit of a goal- determines whether or not we will be successful.

Think about it: if you set off to drop 10 lbs of body fat and then get a cold, you could either

a: quit (sadly this happens :( )

b: take a few days/ week to get better and then start back up and be hard on yourself about this temporary sidetrack

c: take a few days/ week to get better and also give yourself grace in the process.

Which do you think serves you best? Which would you recommend for a friend?  c, right? Except we sometimes choose a or b for ourselves, even though we know c is what we need.

Very rarely is there a perfectly smooth journey on the road toward any goal- especially one that involves behavior change (like getting in shape and losing body fat).

We have habits to build.

We have shifts to make.

We need to plan.

We need to execute said plan.

It doesn’t always go smoothly.

Sometimes we need to adapt the plan.

BUT the important thing to remember is to stay the course toward your goal. When you are doing the best you can (even if it isn’t a “best” that you like) give yourself some grace.

Winston Churchill said “success consists of going from failure to failure without loss of enthusiasm”.  I’m not sure that it is possible to maintain enthusiasm after every stumble but I think the important thing is to keep going.

So after a few stumbles this week, I’m going to keep at it.  How about you?

We know you can do it.

We believe in you.

Megan K and the team

 

We do have a few spots left in the New Years Revolution, if you want to register. Check out the link below!

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

What To Do If You Feel Blah…

Happy Friday!!

I’ve heard from a few of you that there was a small (to large) amount of food and drink consumed over Thanksgiving. And that you are feeling a little blah…

It makes sense though, right?

If you’ve been mostly watching what you eat, limiting sodium, starchy carbohydrates, sweets and an excess of anything anyone is bound to feel less than stellar after a day or several of overindulgence.

So if this is you, here is what you need to do, right now:

1) Get outside for a walk.

I normally send the newsletter later in the day so that you get it Sunday PM but I’m sending it now so that you still have time to get outside for a brisk walk.

2) Figure out what you have in your house that might be sabotaging you and make a plan to get it out of your house.

Lots of left over pecan pie? What are you giving away? What are you freezing? What might just need to go in the trash?

3) Plan your workouts for the week. 

If you can, get in a home workout today. Moving around will almost IMMEDIATELY improve how you feel both physically and psychologically.  Not sure what to do? Jumping Jacks, Bear Crawls, Squats or Lunges and Hip Bridges would be a great start. :)

4) Review/ Re-State your goals.  

What are your goals for the rest of the year? It is ok to have a few days here and there when you deviate from the plan. It is normal. BUT staying off track is a choice.

It is really helpful to revisit the WHY behind what it is that you are doing and to re-state your goals, both to someone else and aloud for your subconscious to hear your voice.

5) Be Thankful

This may go without saying, but if we have had the opportunity to overindulge we could just spend a few extra minutes in gratitude.  So much of the world doesn’t have access to the abundance we all have in our lives.  Instead of worrying about an extra slice of pie or too much cheesy mashed potato, we could be grateful for what we have.

I’d choose a few extra lbs on xyz body part over going hungry any day… you too?

6) It is a new day. Tonight there may still be left overs in the house but get back to eating slowly, mindfully and mostly choosing protein and veggies. :)

The holidays are really only 3-10 days depending on your faith, they don’t need to be a six week span of time. 

Refocus on your goals and remember we are here to help! 

Megan K and the team

​PS we are having our 21 day Fat Furnace starting Monday, December 11th.

Last I checked, Nikki told me we still have a few spots open.

Accountability Works Pam L’s story

I want to talk about accountability and the importance of it when it comes to exercise and being fit. Accountability basically means responsibility for your actions. When you have what we call an “accountability” partner, you tend to be more successful in reaching goals. Why is this so?

Anytime you tell someone what your goals are you put yourself out there for others to see you either succeed or fail. As human beings we want to succeed. We want to do well for ourselves but we also want others to see our success. It’s a natural trait of humans.

This is one of the great assets of being a part of FBBC; everyone automatically gets an accountability partner – actually lots of them. And this is also why we host different challenges like the winter and spring challenge. You set your goal and we hold you accountable.

PamLSBS-2.jpg

Pam Leonard is one of our amazing FBBC members and she was a part of our spring and winter challenge. She had great success. Prior to joining FBBC she was doing cardio only but no strength or muscle toning. She soon saw what 30 minute sessions of combined cardio and toning could do for her.

“Since FBBC offers classes at several different times of the day I can usually find a time that works for me. I love that they are 30 minutes and offered 7 days a week and many times throughout the day so it is much easier to “fit in” with a busy schedule.

I just love it! I love the trainers and staff, I love the workouts, I love that it is 30 minutes – and I love my results! I feel much more physically fit/toned.”

With accountability and the variety of workouts people do not burnout or feel like they are coming to the same boring repetitive place. People enjoy working out together even though you’re running through the program individually. It’s amazing to share and watch others achieve their goals.

“I have always liked working out but tend to get burnt out on doing the same thing over and over. I love how the workouts at FBBC are different every single day. I have yet to have the exact same workout twice.

The winter and spring challenges have been a great help for me and help me succeed and be accountable. . After doing the winter challenge I lost 10 lbs. and I felt great, not only because my clothes fit better but because I was eating better too. Now my goal is to maintain where I am at. One big thing for me is realizing sometimes your weight can go up but you are still losing inches and gaining muscle so it isn’t all about your weight.”

Pam is fun and motivating to others. That’s what I love about everyone at FBBC; all of us together help each other even when we don’t realize we do. Pam has done a great job and I’m so happy to see her feeling great.

She basically sums up how she feels nicely.

“I feel great and like how much more fit and strong I am!”

​We hope you will be inspired by Pam’s story and continue to take yourself and your fitness to the next level.

Megan K and the team

Contact us to try out 3 free sessions!

 

 

You’re not alone

Hello!

You know, a common complaint I hear from people trying to lose body fat is this: “I started losing weight, then it became an uphill climb. I don’t know if I have the willpower to make this my lifestyle.”

It’s funny because there’s (almost) always the same piece of the puzzle missing for these people: accountability.

It comes with the nature of our society. People would rather deal with their problems on their own than expose themselves as “weak” to others in asking for help.

Let me ask you a question:

who in history has ever reached their goals entirely by themselves?

Neil Armstrong, the first man to ever walk on the moon, could only fly into space because a dedicated team of NASA professionals built his aircraft, ensured it was safe, and launched him with extreme precision.

I could go on with many other examples.

The point is, that you can motivate yourself for the short term, but if you want to make health and fitness a lifestyle, you need people around you to encourage you when you’re down.

Face it: we’re all humans.

People go through slumps. These downturns make finding motivation within a near-impossible task…

But, if you have a partner – or better, a community – to encourage you to keep going through the rough patches, you’ll begin to make fitness and health a habit.

Our fitness family always has your back. Need a recommendation for a healthy meal? No sweat. Can’t find the inspiration to drive to Fit Body? We can pick you up! (Some of us carpool to early workouts)

At the core of our Fit Body Family, is the idea that we can achieve so much more together. The more people you have in your corner, the likelier you are to succeed.

Just remember: you are NEVER alone. We are all in this journey together.

Let’s make it a great week!

Megan K and the team

PS Need some extra accountability or curious about Fit Body Boot Camp?

 

Try us out for three free sessions!

5 Steps to a Fitter YOU!

Happy Thursday-

One of the things I get asked most frequently is how to make progress- ​fast. 

Honestly, most people are just overthinking it.

I talk to people who have spent hours gathering info about the latest trends, methods to get in shape and then they become totally overwhelmed.

There are thousands of ways to exercise and eat healthy, so it’s easy to feel overwhelmed by it all, and end up doing nothing. The good news is that all effective fitness programs contain the same core elements, which are outlined for you below as 5 Easy Steps:

Get Fit Step #1: Consistency is KEY

If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.

Don’t overthink the mode of exercise. Focus on being consistent.

Get Fit Step #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Don’t give up too quickly. Keep striving and the results will come.

Get Fit Step #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Get Fit Step #1 by staying consistent.

Make exercise part of your routine. Don’t stray back to your old habits.

Get Fit Step #4: Find something you LOVE

Similar to Get Fit Step #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this as a free pass to forego exercise altogether under the guise of not loving it.

Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Get Fit Step #5: Work with a PRO 

At FBBC, our passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

One of the things clients tell us that they love the most about our workouts is that they are actually sort of fun (some even really like them) and they go by quickly.

If you’re feeling stuck, we are here to help! Connect with us to try 3 sessions for free.

In good health,

Megan K and the team

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.