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Happy Thursday,

This week, I am writing to you after a very exciting, learning filled weekend with our favorite celebrity guest coach Adam T Glass.

One of the common topics that was discussed this week, was success over time…

Success over time, is all about the ability to “stay in and play the game long-term”.  You may recall the coaches and myself saying that the “game of fat loss” is played 24 hours a day seven days a week.

Overall, this is the case for your fitness and health. The journey never ends and we’re never really on a break. We might be taking a break from moving toward our goals but that doesn’t mean our bodies have stopped adapting- either positively or negatively.

Every thing we do or do not do leaves a mark.

This weekend, Adam talked with both the coaches and some clients who came to transformation based workshops on the necessity of addressing 3 main areas- over time: physique change, performance and pain management (or mobility/ range of motion acquisition).

We need to have 3 areas (or more) for our focus so that we don’t get bored, so that we constantly have goals and mini goals to pursue and so that we take pressure off of one area or another.

Why? We can be a bit hard on ourselves from time to time and we can have a tendency to get frustrated or give up when we aren’t constantly seeing progress in the way we measure it.

This seems to be especially true for many of our dear physique change clients (you know who you are…)

With fat loss, our clients want the results Now.

In fact, yesterday would have been better.

And at times we see people get really stressed out and hard on themselves.

Maintaining fat loss as your goal- forever- isn’t sustainable. 

There has to be more.

We have to eventually chase down other things.

This might be the season of fat loss for you, but for the others in our fit family what is your season?

Are you chasing down a performance goal?

Are you excited to do your first 5k, mud run, or triathlon?

Are you thinking about taking up golf, tennis, pickle ball, stand up paddle boarding or kayaking?

There are so many options.

Whatever you are doing here with us at MPower Fitness Boot Camp it will facilitate your performance based goals and it  can facilitate  pain reduction and improved mobility.

Which season are you in right now?

There is no right or wrong answer…but as we get set to begin the summer and our various client only challenges the coaching team and myself would LOVE to encourage everyone to have at least one mobility and performance based goal for the summer.

Let’s remember, we must play this fitness game with an eye toward the long haul.

Committed to your success,

Megan K and the team

Happy sunny Thursday,

 

I think it is safe to say that spring is finally here, which for a lot of us means we can be outside and we get to start growing plants outside or tending to our yards.

For many of us also, it means we do some spring cleaning.

Today I want to talk to you about both spring cleaning and gardening- but in your mind.

We make a conscious effort to get things out of our closets that no longer fit.

We choose to toss or donate food items that won’t be used.

We take time to clean the garage and to let go of children’s items that they have outgrown.

But do we make a conscious effort to check our mental space and toss out ideas and belief systems that no longer work for us?

You tell me.

I know I could do a better job of it.

I’m pretty careful with my headspace. Meaning, I’m selective about what I let in and what I repeat to myself but I know I still have some old cruddy negative, self-limiting (doubt filled) beliefs.

Just this last week in a client meeting, I asked the client if she had ever stolen something as a little kid.  A lot of little kids have. And then we learn that it is not ok and we don’t do it anymore etc. But what if she had spent her whole life telling herself she is a thief? Awful right.  Completely untrue. Likely very damaging and limiting.

So why would anyone spend time telling themselves ANYTHING other than what we ​want to be true of ourselves. 

​Perhaps because we don’t know better or are not yet in the habit of doing the reverse. 

If you have some things, beliefs, attitudes etc. that you are repeating to yourself that are harmful, limiting or no longer help you perhaps this spring you could intentionally work on releasing them.

Join me in it? ​

​On to gardening. 

​When we plant a seed or a plant, we care for it. We water it. We make sure it gets sunshine and then we let it grow. We don’t tell it off for not growing fast enough. We don’t poke it daily and wonder why it isn’t different. We let it do its thing.

We need to do the same with our bodies and our minds. 

When we plant new seeds of kind, loving and appreciative thoughts for all that our remarkable bodies do for us and then we focus on all the new, great things we are asking of them, we then need to then be patient and kind. 

And continue the process with care.

Nutrients (productive food choices)

Water

Recovery

And Kindness

Spring is here.

The sun is out.

The time of transformation continues.

To truly transform we let go of what no longer serves us and we move forward with what does.

What are you going to spring clean out of your mental house?

And

What are you planting there instead?

With much love and committed to your success,

Megan K and the team

PS we are PUMPED about our Ultimate Transformation Challenge that begins May 14th.

PUMPED.

IT is a twist on our proven process of the 6 week challenge with some improvements to deliver even better results.

click =>​here​<= for details

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 MPower Fitness Boot Camp?

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

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 MPower Fitness? We can pick you up! (Some of us carpool to early workouts)

At the core of our MPower Fitness 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 MPower Fitness Boot Camp?

 

Try us out for three free sessions!