Posts

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

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

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

Happy Friday! I’m thrilled to see so many more success stories coming out of our recent challenges, I decided you needed to hear Pete’s story!

Working out and exercise mean different things to different people. Everyone can lose weight and inches and feel better about themselves but each person has a different story as to why they started and what it did for them. When Pete told me his story I have to say it really made me think and I got a bit emotional…

Pete was one of those guys who really didn’t do much physical fitness. He did some push ups here and there, walked at work and treated projects around his house as his exercise. He tried weight watchers and lost about 15 lbs. but he didn’t get out of it what he wanted.

“While I lost some weight, I didn’t gain the physical rewards I was looking for like strength or endurance. Mentally, I was frustrated by the smallest of things. I had enough experience to know that this was the probably the result of not getting any exercise. Yet I didn’t have the motivation to get the exercise as part of a routine.”

Pete found us through Amazon and all this was changed for him. He told me that every session he attends the stress drains out of him leaving him with a fresh perspective on life. This is only thing though that gave him a different perspective on life and on exercise. And this is the part where I got tears.

I asked Pete what his inspiration was and this is what he told me.

“There are a few different facets to this. On one hand, I guess I’m selfish that I don’t want to be “That guy” who looks and acts 75 when they’re 50. On the other hand, my brother was diagnosed with ALS in 2012. Here is a guy who was a second degree black belt in Tae-Kwon-Do who can no longer walk, much less zip up his jacket. I can’t really describe the pain and sorrow of watching someone wither away. There isn’t a known cause or a known cure for this disease. It just happened. While I’m not a particularly religious person, whenever I see him I’m struck by how cruel the disease is, and how lucky the rest of us are. It would be easy for Ted to cave into a mush bucket and crawl into a bottle. But he faces each day with a positive, happy to be alive, look at how fortunate I am attitude. God I wished I had that emotional strength. But I don’t. So I cope by training/working-out and counting the blessings I do have.”

WOW!!! Life really is precious and we don’t know what tomorrow will bring. I have a feeling that Pete’s brother is a strong as he is because of the exercise and physical discipline he had prior to getting ALS. I get goose bumps thinking about this.

For Pete, he is in a better place because he took the chance to come in and do something about his own health. It’s not always easy taking that step, but as you can see it paid of for him. He is a better person because of it.

“Probably the best thing that has happened to me is that I now have much more patience for everything at home and work.

I jokingly say that this is my daily Romper Room time, but in some ways it really is. For me, it’s fun to meet new people who share a common interest. It makes my day when I can sprinkle in some comments or references (often self-deprecating) to get people to laugh and engage.”

I know I say this over and over again, but I feel amazing inside to be a part of stories like this. It truly is an amazing feeling.

~Megan K

​​

Happy Thursday,

This week I had the privilege of meeting with a chiropractor friend and a massage therapist.
We were discussing the clients we see and the types of fitness programs available these days…
There are a lot. Things come and they go. Some fads are great and some are really harmful. 

The three of us acknowledged that there are seasons of fitness (whether we want them to be or not)…
As we age, we need to consider the longevity of what we are doing.

What you and I were able to do in our teens and our twenties required less recovery time
and was substantially more aggressive than what we can get away with now: high impact, strain on tendons, ligaments and joints etc. 

But at what point do we (re)evaluate what we are doing and change course? 

We need to always be navigating and walking the line between honoring our bodies and
challenging them/ having fun/ pursuing new things. 

Here at MPower Fitness, we seem to be in an ongoing battle with the philosophy of “more is better”
“no pain no gain”,  “if I am not extremely sore it didn’t work”, “I need to have my a** kicked to see results”.
Thankfully these things are not the case. The science doesn’t support the above statements.
We don’t need to do more, have our butts kicked or be extremely sore to see results.
But sometimes we want that for different reasons. 

It isn’t up to me, or us, as coaches to tell you what you should want but we will coach you to consider
the science and the long term ramifications of “ass kickings” and other sports/ hobbies/ fitness programs
that trash your joints and put you at risk of repetitive use injuries.  

Why? Because we are wanting as much as possible to have our clients for a long time (if not life) and to consider the BIG picture: sustainable movement.  We need to be able to use our bodies for a long, healthy, happy life.
Not just short term asthetics. 

For example, I don’t practice Muy Thai (anymore) because I got tired of being beat up (literally) and the fed up with the strain I was putting on my body.
I do play tennis…I hope to/ plan to play for the rest of my life.
I wanted something competitive. I wanted an occasional adrenaline rush but I needed to consider the long term impact on my body and tennis was much more sustainable

Consider what sustainability means to you.
Consider modifying what you do/love to continue doing that thing you love for years to come.

Your body will lead the way.

– Megan K

A lot of times when we think about being teased for how we look, we think it happens to only those of us who have a few lbs to lose.

Unfortunately, all shapes and sizes can be teased for their appearance.

Our client Joli, is one of those women who was teased and given a hard time for being too “skinny”.

She says, “I grew up always being teased about how thin I was. After kids and growing older, I was still thin, which was nicer at 48, but I wasn’t toned or strong”.

Before MPower Fitness Boot Camp, Joli says that she would “look at magazine spreads about actresses her age that looked fabulous. She thought ‘if I could have a personal trainer, I could look like that’ but she says she didn’t think she had the time or money for it.”

Her motivation turned around though, when she and her husband Harry booked a beach house for Harry’s 50th birthday. She knew this meant wearing a swimsuit and she no longer wanted to be regarded as the woman who was too thin.

Joli’s goal wasn’t to lose weight, when she began at MPower Fitness.  Her goal was to feel good about herself and to gain some muscle and strength. Prior to joining she was busy- like each of you- raising two daughter ages 16 and 19, working full-time and doing a couple of Yoga classes here and there.

She says she did what she set out to do though, “in the two years that I’ve been there…my clothes look better, my waist is more defined, my legs look toned and I’m not embarrassed about having skinny “stick arms” anymore! I have never been this comfortable in my own body in my entire life! I never want to go back to my old way of life! I may not be a runner or a body builder or a cross-country skier, but I have found the exercise program that works for me and that I’m GOOD AT! Thank You!”

Being a busy working professional it can be hard to make the lifestyle change to add exercise. Joli says it became a priority and that “the funny thing about this is that once you do it enough, you don’t even think about it anymore! I’ve been coming at 5:00/ 5:10pm for most of my 2 years at FBBC. Now my brain and body are trained to go straigth there from work! I’m usually able to make plans after 6pm. “ She says now there are many times when she’ll do a quick change back to regular clothes to be off to the next thing after her workout.

“The other thing that makes it easier and more fun is having an accountability partner and mine is my husband! I love working out with him! We have a shared experience and a good workout at the end of a stressful day, puts us both in a better mood!”

Joli says her goals have changed a bit since joining MPower Fitness. “My goals are to be here for a long time!  I want to travel without using a walker, I want to keep up with my future grandchildren, I want to wear a swimsuit and be proud, I want to avoid injuries from falls or back problems from lack of flexibility… I want to enjoy my life as an empty-nester along with my favorite workout partner! I feel stronger, healthier, happier! And I never want to let go of those feelings!”

IMG_0388-5.JPG

When we lose someone we love there is often a long period of grief, sadness and uncertainty about the future.

This was the case for our client Kris Bruun.  Before becoming a member at MPower Fitness, Kris’ mother passed away and Kris fell into a deep sadness and depression.  She said that she “allowed the grief to consume her every day life”.  She was lonely, missing her mother, exhausted from the sadness and very worried about the possibility of no advancement in her career. With the loneliness and her future uncertain she said she was essentially “watching her life pass her by.”

Physically she was out of shape and unable to work, grocery shop or do daily activities without getting winded and feeling pooped. She found herself in a pattern of binge eating, gaining weight and then regretting it and wanting to change and see results. She would join fitness clubs but she felt that she didn’t quite belong.  She wasn’t sure what to do to get in better shape and she felt uncomfortable attending classes…

Kris knew things had to change. She wanted them to change but she wasn’t sure how.

 

One fateful evening, the MPower Fitness team went to Park Tavern for a staff bowling event.  Coach Kim knew and recognized Kris (who was bartending at the Tavern) and when Kris saw Kim and how great and happy Kim looked she was amazed. Kris asked Kim what she had been doing these last several months. Kim told her how MPower Fitness Boot Camp had changed her life.  Kim had been in a tough spot emotionally and stumbled across MPower Fitness Boot Camp. She had committed to the program, stayed consistent, seen incredible results and at that time Kim was down over 50lbs.  Kris was blown away.  Kim promised Kris that if she gave MPower Fitness Boot Camp a try, she too, could change her life.

 

Kris was nervous to come to MPower Fitness Boot Camp but hopeful as well.

She was desperate and willing to try what coach Kim had promised would work.

 

Kris joined on the Body Transformation Challenge.  She said was nervous about “actually being able to do all the movements.” Her fear was that she would “fail or the program wouldn’t work”.  By the end of the first session she knew it wouldn’t go like that. “Within the 1st week, I felt better mentally and physically. With each day I grew stronger and when I rang that bell for the first time, a feeling of accomplishment washed over me…not to mention love from the cheers of support from all the others in the studio.  The support and encouragement from my coach and all the others made me feel like I was home”.

 

With consistent attendance,  MPower Fitness Boot Camp became a part of her daily schedule.  She says it is now “her new routine. I work late so I usually go work out around noon then go do some errands before work. 1 of my 3 children has joined with me. I’m so much happier, healthier and stronger.” Since starting a year ago Kris can deadlift over 150lbs, do sit-ups and fit her entire body into ONE of her old pant legs. She is down 34lbs, 22.75 inches and 7.5% body fat.

 

But like anyone who has had success, Kris’ story isn’t free from bumps. She had to overcome plateaus and she is not yet totally to her goals. She said just a few months in she had stalled out in progress and stopped losing weight. With the help of coach Kim, they discovered that she wasn’t eating enough food!  Getting in more calories and trying to increase her sleep helped Kris overcome that plateau and see the scale number start dropping again.

 

Kris says she never knew how different her life could be just by feeling better and being in shape. “I enjoy the outdoor activities again. I love and eat fruit, veggies protein. Sweets are not a part of my daily diet anymore.” Best of all, Kris says she has had friends tell her they have been inspired by her. “I didn’t realize I could inspire someone to workout until people have told me they see my posts on FB and it inspires them to go workout. My workouts are the best part of my day. When I have rest days from FBBC I play with my 3 year old niece by teaching her jumping jacks, planks and sit ups. We chase each other all around the yard.”  If you’ve met Kris in session at our SLP studio, you probably remember her. She brings a lot of joy and positivity with her to every Boot Camp workout.

 

Kris said if you’re considering coming to MPower Fitness, “just give it a try”.  You need to come for more than just 3 sessions but just do it.  Come in and follow the tips from the coaches.  Before you know it you’ll be a part of an incredible fitness community where the coaches and the members really care about you.

 

We are so proud of you and all you’ve accomplished Kris!

21557557_925240934285034_3603024352516915912_n-2.jpg

Happy Friday-

This week is all about summer.

Just the other day someone said to me, summer is half over!

I said, no way. We are only a month in 🙂

This means we can technically still get a lot done this summer…

Run that 5K race

Clean out the garage

Go stand up paddle boarding…

You name it, there is probably still time.

There is also still time to wrap up summer feeling leaner, stronger and happier than ever.

Here are my top 10 tips to finish summer your fittest.

(These are not in order of importance)

1- Get your zzz’s. I know the days are long and the sun is up early.  But GET TO BED. Seriously. This is crucial to feeling great, recovering faster, building muscle and losing body fat.

2- Cut out Dairy OR Gluten. 

You could cut out both and feel fantastic but it is tricky to do both and still maintain a social life.

Most people notice an almost immediate reduction in bloating and inflamation when they cut out one or both of these.

3-Limit alcohol.

Try having a drink and then a soda water, a couple of waters or even an iced tea.  The summer is filled with out door socializing which frequently includes alcohol but there are ways to moderate or have none and still have fun.

Kombucha is also a GREAT alternative to alcohol. 🙂

4- Get your workouts in, first thing in the a.m.

Get up a bit earlier and get it done. That way you have the entire beautiful evening for you and your family.

5- Sprint

One day a week, add in a few minutes of sprint work. Warm up thoroughly.

Sprint no further than 50 yards. Recover fully and then try it again. If you beat the time you did your first run in, then go for a third. The first occasion you slow down or don’t beat your best time is your cue to stop.

This will be a maximum of 10 extra minutes of exercise and no more than 2 minutes of it will be spent running.

6-Get Outside

Stand Up Paddle Board

Canoe

Swim

Kayak

Bike Ride

Garden

Walk

Jump Rope

Play

7- Use your grill

Protein is a big part of a nutritious muscle building, fat shedding diet. Grilling adds a lot of variety to the ways we can prepare our favorite proteins and it makes for easy advance prep/ meal planning.

8-Hydrate

When we are busy and on the go it can be tough to remember to get in your water but more than any other time of year we need to stay hydrated.

Try adding cucumber or orange slices to your water for a refreshing mix.

9-Have sex

​Yes, I said it 🙂

*I’m making the assumption that if you are reading this news letter you are over the age of 18*

It is a huge mood booster and can be an effective source of exercise.  Not to mention all the other physiological and psychological health benefits… 🙂

10- Still feeling stuck? 

Connect with one of us so we can help you get and stay on track. Summer can be the easiest time to shed body fat, if you are on track.  We are here to help so reach out and let’s do this!

Committed to your success,

Megan K and the team

PS there is still time to register for our Back to School Program! (You don’t need to already be in great shape to do this…this program is for those with 5-10 lbs or more of body fat to lose)

Click https://fitbodybootcampslp.clickfunnels.com/step-into-summer-pf ​ to get more info.

When you work for a big fitness company it is easy to get in your workout sessions.  It is a perk of being in an environment that is supportive of fitness and health.

But when you move on from the organization it can be hard to make hour long sessions.  You have to factor in getting to and from the gym, parking, showering and attending an hour long workout.  Fitting all of this into your lunch break can be tough. Our client Kim was in precisely this situation when she found us.  She had great habits when her environment supported them but when her work life changed things fell by the wayside…

Kim enjoys exercising and eating right but she knows, like many of our clients, when it isn’t convenient the priority can be shifted to the backburner…

Kim says she had driven past our MPower Fitness studio location for several years. It is just 1 mile from her house.  Something made her check it out. She was inconsistent with her workouts after taking a new job and she wanted that to change.   “I was turning 50- and I wanted to be strong. I had focused on spin/ cardio for so long, but never felt like I was working my whole body. Burning calories but…I knew that wasn’t enough. “ She says she wanted to go into 50 feeling STRONG.  She remarks, “Now it’s fun to hear my son says I could kick Dads ass”.

Since joining, she says “I’m stronger. And I’m consistent in getting to class. It is such a part of my life.” Her sister and friend have joined and she is hoping that they feel as strong as her. She knows when she isn’t getting in her sessions because she doesn’t feel as good.   “I get crabby if I don’t feel my body. If I go two days, and I can no longer feel my arms are sore or thighs are tight then – I know I have to get back to FBBC.”

We are glad that Kim has found us and become consistent again with her exercise program!  She says she “loves the program, the people, camaraderie and energy”

KimG.jpg

– Megan K

We have all heard that exercise has an impact on mood AND that if we like what we are doing not only does the exercise go much better but also our mood improves too! Exercise is a critical part of our self care. Not only because it improves all of our physiological functions but also it is a big factor in better mental health.

Prior to joining FBBC, our client Cat, was definitely in a slump with regards to fitness. She says, “For years I had been a member at LifeTime—had joined a Bootcamp, but the prohibitive cost of their program, and the lack of community, forced me out the door. Because I didn’t have a regular routine, I was feeling low, depressed, tired, and frustrated with myself. I had recently moved to Plymouth, so I knew no one in the area. After stuffing my feelings with popcorn at the movie theater, I walked into FBBC and met Rachael. My selective memory has me kicking ass the next morning at a session. Rachael has reminded me that it took awhile before I actually showed up…for REAL. I thank her for her patience and support. Fourteen months later, I write these words.”

Cat’s inspiration to take care of herself comes from her late father. She knows when she prioritizes herself and her health she can show up better in all areas of her life. “My dad died almost ten years ago. My mom spoke at his funeral, as did my three siblings and I. People wrote to us later that they left the service vowing to be better husbands, better fathers, better men. Before my dad died, he said to us, ‘In the end, NOTHING matters besides WHO you loved, and who loved YOU.’ The love we learned growing up—the love we continue to give each other—is what inspires me, guides me; it sits at the center of my gratitude and is what keeps me motivated to constantly strive to be my best version of daughter, sister, aunt and friend.”

From the outset of joining FBBC my goal was to lose 10lbs, feel empowered/ proud of myself so I could be a better Catherine to others.  Looking back of the year, Cat did lose the 10lbs but she did more than that because she also dropped 5% body fat, added lean mass and lost 2.25 inches from her waist. She says, “My new goals center around keeping the weight off- creating a new normal- also learning how to prepare and cook great food. I want to continue to push myself in different races/runs/active events. I want to be a Coach at FBBC, but need to figure out when I’m going to study for the test. Gulp.”

For Cat, her biggest challenge is the “balancing act called life” She says she has noticed that, “A new pattern in my life is that each day begins with me asking myself, ‘Which session are you going to go to today?’ I know that other commitments will have to jockey their way around this main commitment.”

Throughout her life, Cat is constantly focusing on new behaviors vs falling into old behaviors. She is prioritizing avoiding happy hours, events that revolve around drinking, and her greatest nemesis: nicotine. “I am genetically ripe for cancer, heart disease, depression, alcoholism; therefore, I have a constant focus (often struggle) to keep helping my chances to avoid these diseases. How do I get through it? By continuing to move forward—by continuing to ask myself, Who do you want to be?”

This is HUGE! Congratulations Cat. When we make and keep the commitments to ourselves it is that much easier for everything else to fall into place…

Cat says that it is more than just a physical transformation that has occurred for her at MPower Fitness Boot Camp.  Her overall experience is “a journey/transformation from unfocused to focused; from self-negation to self-affirmation; from feeling lost to feeling centered. The best thing that has happened to me since joining FBBC is the community that I have built, which truly is the center of this organization. One of the mornings this week, I drove up for the 6:00 am session and saw four women walking together from their cars. I smiled and felt a tangible sense of happiness and strength. What’s most amazing about MY STORY is that it’s everyone’s story who is a FBBC member. We all had reasons we walked in the door. We all have reasons that we continue to walk in the door—some days with our fears and our sadnesses; other days with our smiles and our laughter. Megan and Megan’s FBBC Team has created this safe haven for all of us to gather and support each other. I feel extremely blessed to be connected to such an amazing group of strong, beautiful women. The journey has just begun…”

Cat you’ve been client of the month. You’ve been a smiling and welcoming face to new Fit Bodies. You’ve inspired others on their journey and yet the journey has just begun…

In your time with us you’ve learned much about prioritizing yourself and your health and we are so proud of you and all you’ve accomplished.

Thank you for being an amazing, loving, welcoming and inspiring member of our Fit Family!

CatR1-2.jpg