The Nutrition Piece

Happy Friday!

I’ve had a request from our head coach Jal to write to you this week about the importance of a solid nutrition strategy along side of your workouts.

Sometimes clients want to see faster results: leaner physiques, more muscle, less body fat etc. but they are not putting in the work on the nutrition side of things.

You may have heard that “abs are made in the kitchen” or “you can’t outrain a bad diet” and for the most part this is true.

Barring outstanding genetics or the youth factor (who doesn’t remember being able to get away with a lot more pizza etc. back in her youth?) you need to have a solid nutrition strategy to see sustainable fat loss, muscle gain AND athletic performance.

Over the years as a fitness professional I’ve heard it taught that the fitness equation breaks down something like this:

1-10% genetics

2-10% exercise

3-80% nutrtition

It isn’t quite as straightforward as that…there are other factors that come into play:



alcohol consumption (a form of poison/ toxin and a stressor)


age etc.

But a GOOD component of success does depend on nutrition.

Where to begin?

What to eat?

What to eat when?

Whether to go keto, paleo, low carb, high fat, intermittent fasting (and umpteen variations on that), south beach, weight watchers etc.  It is a lot.  We get it.

And the worst (best?) part is that no one plan will work for everyone and (better still) most plans are not meant to be followed indefinitely and most plans will not work for you at all stages of your life. Wowza. That makes things tricky, right?

So if you are really wanting to see sustainable fat loss, muscle gain and athletic performance it is time to spend some extra time dialing in your nutrition.

  • ​Meal Prep is key.
  • ​Grocery shopping is key.

If you hate the above, then a meal service will help immensely.

  • ​Listening to your body is key: eating xyz makes you feel bloated? That’s a sign. Eating abc makes you feel like the energizer bunny? Also, a sign.

​If you have big goals for your fitness and health this year, set aside some time to take stock of what you are doing for your food intake and ask yourself, what could you do to make things better?

Track it.

Follow your new plan at least 30 days.

See how you are feeling and see what kind of results you get.

Then decide if you stay with that plan or if you try something new.

Trust the process.

You can do it.

Remember if you are one of our MPower Fitness clients, we are here to help! You don’t need to go this alone.

Committed to your success,

Megan K and the team


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

2. Dustin H
-12.25 inches
-5.8% body fat

3. Carolyn K
20 inches
.7% body fat

4. Marcos B


5. Nicole L


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