November Goals

You Won't Know What You're Striving For Without Goals.
Do you have some?
What are they? 
Are they written down?


My Training Goals For November 2010

• 3-4 Resistance Training Days/ Week (70,000 +lbs in volume -if it tests well)
• 8-9 Hours of Sleep/ Night
• Learn/Choreograph 2 New Zumba Fitness Routines/ Week
• Prepare and Send my Zumba Education Specialist Pre-Screening Package to Zumba Fitness (Corporate HQ)
• Improve Sprint, Box Jump and Tire Strike Numbers by 50%

My Physique Goals For November 2010

• Lose 1-2 inches from thighs
• Lose .5-1 inches from calves
• Continue upward trend in neck and shoulder measurements
• Continue downward trend in hip and waist measurements

My Fitness Teaching Obligations For November 2010

• Monday: Zumba Gold
• Tuesday: Spin Class and Zumbatomic
• Wednesday: Zumba and Yoga
• Thursday: Yoga and Zumba
• Friday: Zumba
• Saturday: Yoga
• Sunday: Yoga

"More Is NOT Better. Better is Better" Could You Be Overtraining?

On your fitness journey, there are many paths that can be taken to accomplish your goals: group exercise, resistance training (or weights), endurance training and more. Variety is a critical component in your fitness success. Without varied types of overload (or exercises) you risk plateaus. But what do you do when you are training wisely (choosing exercises that make you better), training consistently, eating healthy meals and still not getting the results you want? Consider rest.


In order to get the results you want, and avoid injury and other potentially serious consequences, your body needs adequate time to recover. This means you need to rest. You need adequate sleep and some days off from exercise. Overtraining syndrome can occur when the body faces more overload than it has time to recover from.


Not sure if you may be overtraining? Consider the Symptoms of Overtraining

• Lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport/activity
• Decreased appetite


If you have been experiencing any of these symptoms consider consulting your family’s physician, taking a few days or even a week off of exercise and working more recovery time into your training schedule.

Also, consider discussing your workout regime with a trainer. Just because you are doing a lot of exercise does not necessarily mean you are doing what will get you the best results. “More is not better. Better is better. And better is more.” (Frankie Faires)

Training Update: Chin-up Victory!

Last Tuesday I did 1 Unassisted Chin-Up.
On Wednesday I did 2.
Yesterday  (Friday) I did 2 in a row and 5 total.

My goal is 10 unassisted without rest.  I'll do it by November.

I'm stronger than ever before because I use the Gym Movement Protocols.  I hit Personal Records every single time I train.  I am losing body fat and inches every few weeks.
 
The bottom line is that I get better everyday because I know the Secret to Getting Great Results With Exercise. 

I'll be writing soon about how you too can do unassisted chin-ups and pull-ups.

How Hard Do You Think You Have To Work To Lose Weight?

I was at a Health and Wellness Fair this afternoon talking about Megan K Fitness, Zumba Fitness and exercise in general. There, I had the opportunity to chat with a gentleman who told me that he could never lose any weight because he already works so hard at his job.  He told me that in order for him to lose anything more he'd have to kill himself (ie: work to the point of exhaustion) at the gym.  

This perplexed me. Not the bit about how hard he works on his beer delivery route (I had already had the route described to me and it sounds pretty intense), but the bit about having to kill himself in order to make progress or see any results.  

I'm a personal trainer, and group exercise instructor and have a love affair with exercise and movement. I may be a bit biased because I love exercise, but I don't see weight loss as a challenge because I watch people losing weight every day.  I know that shows like the "Biggest Loser" spread some pretty nasty ideas about what personal training is all about, but I didn't think that people really believed that they would have to work themselves into the ground in order to lose weight. 

Am I wrong? 

What do you think it takes to lose weight?  What do you think you'd have to change and or give up? What about your diet; what kind of changes would you have to make to your diet, to progress and meet your physique goals? Do you think its possible to set Personal Records everyday?

I'm so curious to hear your responses that I'm giving one free telephone coaching call for the most in depth response, e-mailed to me by October 19th.  And in next week's newsletter, I will address all of your responses. 

In good health,

Megan K

megankfitness@gmail.com

Gym Movement Protocols: Success Story by Captain Kyle Kruger USAF- deployed in Kuwait

I started using the gym movement protocols on August 1^st, 2010.  I am 31 years old and in the military, so fitness is a very important part of my life.

I can say without a doubt that using these techniques has given me faster results than any program has ever given me before, with a lot less work, less workout time, and without dreading the next workout.  I’ve done it all before – simple weight lifting 3 times a week working on different body parts, P90X, cross-fit, yoga, running, sports, even step aerobics. 

I was a little skeptical of the gym movement protocols and the theory of bio-feedback when Megan introduced me to it. I watched the Grip and Rip DVDs (that explain how to use the Gym Movement Protocols) and the more I learned about them and biofeedback, the more I thought “this makes sense.”  Do what your body wants to do that day, and you will improve.  I always think back to my workout routines before where everything was pre-planned for me and all the times that I really hurt after a workout.  You shouldn’t hurt. Hurting doesn’t make sense.  What really makes sense to me is construction workers.  I used to work in construction and that’s why the gym movement protocols really made sense to me.  A construction worker lifts heavy things day in and day out.  If you’ve met someone who works in construction, they most likely have certain parts of their body that are much stronger than the normal person.  Why?  Because they do the same heavy lifting day in and day out.  They are not sore every single day. They improve every day. 

I was impressed that on many workouts I would actually end up feeling better after the workout.  That’s not supposed to happen, right?  Shouldn’t you be drained, exhausted, sweating?  With the gym movement protocols, I felt like I wasn’t working as hard as I should be.  But the results speak for themselves.

My workout routine has been using gym movement protocols a pretty consistent 4 days a week for the last 70 days, and of course with a good diet (but I still have my big chocolate chip cookie, ice cream, pie or cake every day).  Since August 1st, I’ve gained 2 pounds of muscle mass and lost 6 pounds of fat mass.  I went from 16% body fat to 13% body fat.  I lost 2 inches on my waistline.  I set a new personal record every time I go to the gym, without pain, and that keeps me coming back for more.

I’m really looking forward to what another 70 days will bring me.

Ciltius altius fortius

Faster Higher Stronger

Kyle Kruger

Kuwait

My Training Progress from June to October: down 5% body fat and way stronger

A lot of friends and colleagues have been asking me about my progress and what I've been doing differently which tells me its time for an update. 

Within the fitness industry, there are a lot of fitness professionals who never seem to change.  I believe that your fitness coach should be getting better, all the time, just like you.  

To show you that I'm just as serious about my progress as I am yours, I'm recording the highlights- from my training journal- of what I've done in the last 5 months.

June 2010

I was introduced to the Gym Movement Protocols with the Grip and Rip DVD.  A DVD made by Adam T Glass and Brad Nelson that covers how to use auto regulatory training (or biofeedback- what your body tells you) in order to choose exercises that make you better every time you work out.  

In 9 years in the fitness industry, I've seen a lot of things come and go but nothing excited me quite like this. I read testimonials of people moving better, seeing dramatic physique changes and doing it all safely and with ease- without the grueling exhausting workouts and limiting diets prescribed by so many trainers.  

I began using the Protocols and getting Personal Records each time I lifted. Check out #preveryday on Twitter to see all the other people having success, using the protocols, each time they lift. 


In June 2010 my body fat was the highest it has ever been at 25% and my strength was low.  This was due to a combination of a couple months of severe depression, lousy food and little exercise.


July 27th 2010
24% Body fat 135lbs


August 2010
23% Body fat 134.6lbs


September 5th 2010
21% 135lbs


Sept 27th 
20.9% 136lbs


October 4th
19.8% 134lbs


These are just a few of my training Highlights:
Deadlift June 2010: 55lbs
Deadlift September 2010: 175lbs


Rows June: 25lbs
Rows September: 40lbs


KB Swings June: 12kg 
KB Swings September: 20kg


Chin-ups and Pull-ups June: 85lbs assisted 
September: 15lbs assisted/  Very shortly I'll be doing them unassisted!


I feel incredible.  I leave the gym feeling energized and I still eat pretty much whatever I want. 


Success is easy when you know the steps to take!
Join me on the path of perpetual progress.


Megan K

Yoga: How To Begin Your Home Practice

Yoga can be a very personal, deeply spiritual experience.  It can feel amazing, relaxing and rejuvenating.  You may be knew to Yoga or you may already have a deep love affair with your practice.  Either way, your home practice is a critical piece of your relationship with Yoga.

In my house in ND I had a space in the basement dedicated to Yoga.  It was a clean area with a small rug, a yoga mat, a little space heater (for the cold winters), a pillow and a blanket.  I loved my Yoga space.  The dogs knew they were not allowed in that area and each time I went there, I knew that I was there to either meditate or practice the physical asanas.

It isn't necessary to have a space dedicated to your practice, but it helps.
It isn't necessary to have a Yoga mat in order to practice.
Your "home practice" can occur anywhere as long as you are your guide.

To get started, I recommend that you:

• Make a list of all the poses you feel comfortable with and any others you're working on or would like to be able to practice with confidence. 
• Set aside some time for your practice: 10-20 minutes a couple of times a week
• Limit outside distractions ie: turn off your cell phone, have your spouse look after the children etc. 
• Play whatever music you'd like-,that you feel will help you focus on the moment and what you're doing (I know people who have practiced yoga to Classic Rock. It really doesn't matter, as long as you're working on presence.)
• Begin with flowing gentle movements and then take your practice wherever your intuition guides you.

Hard fast rules about warm-ups, cool-downs, sequences of poses etc.can apply in Yoga, but I don't believe they should. Everything should be taken as a guideline that can serve you, but that isn't necessarily right for you all the time. Remember, you are your best guide. Before you practice, ask yourself what you need on that day.   

Pose Sequences:

• Breathing and Centering
• Gentle Flowing Movements (including the Half Series: Plank, Crocodile, Upward Facing Dog and Downward Facing Dog)
• Sun Salutations 
• Standing Postures, Flowing Sequences if Desired
• Balancing Poses
• Back bends and Core work (although these can be and usually are incorporated throughout your practice)
• Seated Poses
• Inversions like Shoulderstand, Plow, Handstand, Headstand, Wheel, and Legs Up the Wall
• Reclined Poses like Reclined twists, knees to chest etc.
• Corpse Pose or Final Relaxation

In the West, we tend to view Yoga as strictly physical asanas and breath work.  Ulitmately, it is much more than that.  But what makes Yoga truly beautiful is that it can serve as a vehicle for presence in the moment.

Namaste,

Megan

Please e-mail: megankfitness@gmail.com with questions

Everything Makes You Better Or Worse: How To Choose Exercises That Make You Better

In life, everything we do makes us better or worse.  This includes the foods we eat, the environments we are in and the movements we make.  A good portion of what affects us is unavoidable, like work.  For example, if you work at a desk you have to be seated, for most of your day.  Granted, you can choose to adjust the seat hight, shift the position of the computer monitor and set yourself up so that you answer the phone in a way that doesn't stress your neck, but none of those factors change the fact that you are still seated, at a desk, for most of the day.  

So when it comes time to leave work what can you do to make yourself better?  You can choose exercises that are specifically targeted toward balancing your body.  

If you are seated all day long at a desk, then exercises that allow you to fully extend your legs are likely to be good for you.  If you are seated, you may also be rounding you upper back.  As a result, exercises that help you return to a more normal "neutral" posture are also likely to be good for you. 

The take home lesson from this is that, in order to choose exercises that make you better, you should look at what positions you are in for most of the day and test out the opposite.* See if this helps you.  If you aren't sure how to do this, contact me and we'll set up a coaching call.  Remember, exercise is only partly about physique goals, mostly it is about quality of life.  

In good health,

Megan K

*For the most benefit from exercise, I encourage everyone to test their exercises.  The Gym Movement Protocols allow for anyone to test an exercise and see if it makes him/her better.  This is a simple, fast process that can be applied to body weight exercises, sports, machines, free weights, even sex.  Yes, I did write that.  Its your life, and everything makes you better or worse.  Why not choose better?  I do.  

Your Body, Your Right To Say No and How To Protect It.

Dear Readers, 

It is about to get personal and very real.  I'm going to tell you a story, and it may upset you.  I have put off doing so for far too long, but I believe that the good that can come from this story far outweighs the discomfort I feel telling it. 


This post is for the 70 plus percent of women who have been sexually assaulted, 
please know that you are not alone. 


To the men who have hurt us, may you die a slow and painful death. 

MK

A little over 7 months ago I was raped and physically assaulted, by someone I knew and cared about. During the attack, I repeatedly asked the man to stop, I struggled and I fought back. I made critical mistakes in my self-defense, that could have prevented and stopped the attack- mistakes that I don't want any of you to ever make.              

Immediately following the attack, I went to the hospital and went through the invasive process of reporting it and being examined. That day, I learned that my attacker couldn't be charged until the evidence had been processed in the state crime lab and that this could take months, and months it took. 

When all was said and done, and the evidence had been processed,  the police detective was apologetic as he explained " sometimes we know someone has committed a crime but we don't have enough evidence to get a conviction, so the case has to be dropped".            

I did everything I could to stand up for myself and the system failed me. 
It has failed others and it will continue to do so. 
But this isn't about me or the system. 
This is about self-defense and You. 
This is about protecting what is yours: Your body. 


Shortly after the attack, a close friend said to me (during a discussion about violence) 
"if you aren't prepared to kill, you give up your right to live" fF.
An Ugly Truth. But he's right. Initially, I didn't want to learn how to protect myself because I didn't ever want to have to use violence. I hate violence. It saddens and sickens me, but I hate being a victim more.  
I spent the first couple of months, following the attack scared.  I still go to bed at night scared.  I hear things that freak me out, I have nightmares, and I have a very hard time trusting men- period. But I am working on it. And part of what I'm doing is learning how to defend myself. I am studying combattives and I'm very aware of my physical surroundings, and now despite the uneasiness I feel, I'm telling you my story because I don't want anyone I know, or come in contact with to ever experience these feelings.  

When it comes to self-defense there are many potentially fatal errors we make.  We fail to recognize potential dangers in our environments, we fail to recognize that anyone could  harm us, and during attack we can fail to recognize the severity of the situation.  
IF Someone threatens you, or makes a violent or menacing gesture he has shown that he is prepared to hurt you, and you must be prepared to react accordingly- with violence. 

I am not an expert in self-defense, but in order to regain emotional stability in my life I did some research and studied from an expert. 


Ladies, it is absolutely useless to learn how to punch and kick a male attacker. Nine times out of ten your attacker will outweigh you.  You need to know how to target the parts of his body that will do the most damage the fastest so that you can get away from him/her and save your life! 


Sources that are absolute MUSTS for anyone who wants to protect him/herself include Target Focus Training, and Blauer Tactical Systems.  If you are anywhere near Minneapolis, MN I strongly encourage you to contact Adam Glass for information on his self-defense courses.


Ladies and Gentlemen, Don't just read this and say to yourself, "I should do this".  This isn't something you should do, this is something you must do. 70 plus percent is an atrocious, disgusting number and what's worse is that means that at least 1/5 men have raped and even more will.  


Megan K

To Run Or Not To Run? Examining Running For Fat Loss

Last weekend, the Movement Minneapolis hosted trainers from around the world who have been certified in the Gym Movement Protocols or who are in the process of becoming certified.  This certification is by invitation only and boasts some of the best trainers in the world.  

During one of the breaks, I had the opportunity to chat with my colleague, Sean Geddes-endurance athlete and owner of Invictus Vires in Portland, OR.  We discussed the subject of running for fat loss.  Both of us have had clients come to us with the goal of running either a marathon or half marathon.  We have also encountered clients who took up running in order to loose body fat.  


While there can be nothing inherently wrong with running marathons or half marathons an overweight client is not well served taking up running as his or her primary means to achieving fat loss goals.  


Everything that we do with our bodies has a cost, and the cost of running is a dramatically increased load on the skeletal system.  When a person runs he or she exerts 6X his or her bodyweight in force.  That is a huge impact on the joints.  If you are even 15-20 lbs over weight this extra mass will take its toll on your body.  


If your goals include fat loss, and you want to change your physique as quickly as possible, use fast movements with kettlebells, weights or your body weight.  Also keep your movements large.  Large, quick weight baring exercises will yield results much more quickly than running.  If you enjoy being outside and exercising consider taking your workouts outside or walking until your body fat is lower.  


Remember, everything we do either makes us better or worse, so whenever possible choose better.  


In good health,
Megan K

My Journey To Become A Super Hero: Part II

During my childhood, I learned a lot about becoming a Super Hero from the Care Bears, Jem and The Holograms and the Teenage Mutant Ninja Turtles.

In my late teens and early twenties the influences shifted to movies.

I had grown up watching 80's classics like Star Wars, Flashdance, Top Gun, Karate Kid and Dirty Dancing but it wasn't until I was in my teens that I really gleaned knowledge, that only these movies could provide. Knowledge that has propelled me along the grueling path to becoming a Super Hero.

With Flashdance and Dirty Dancing I solidified my love of dance and 80's pop music. All Super Heroes need hobbies. But most importantly, I learned about the importance of having a Back-up Plan

The flashy dancing welder, from Flashdance, taught me about the importance of a day job when persuing your dreams. That's right ladies and gentleman, I'm only a personal trainer and group exercise instructor until I can become a full-time Super Hero. And yes, you guessed it, this Super Hero is always going to be a dancer.

With Top Gun I learned all about the importance of a wingman.  The odds of surviving any tricky situation dramatically increase with a wingman, at least that was always the case in high school!

Star Wars taught me to be absolutely sure I wasn't adopted and to always be wary of the dark side.  It is tempting, it is ever present and it is strong.  The dark side isn't just a way of life, its also those who seek to crush your dreams.  I'm always wary of those who laugh at people with goals, and you should be too, even if their goals are lofty like becoming a Super Hero.


With the movie Karate Kid, I recognized the importance of discipline and having good teachers.  When you want to master the kind of serious skills necessary to become a Super Hero you need to have outstanding teachers and rock hard discipline and determination.

Looking back on my teenage years I know that I could have worked harder and played less, but I'm pleased that I took what I did from those years. Thanks to the awesome movies of the 80's,  I entered my twenties well positioned and much closer to accomplishing my goal of becoming a Super Hero.

Stay tuned for Part III in my Journey to Become a Super Hero.

Getting Your Fitness On Track with the Gym Movement Protocols: A Huge Offer For You!

Autumn is officially here, and I'd like to take the time to extend each of you an incredible offer, but there's one catch, in order to take advantage you must refer one friend to either the Movement Minneapolis or Megan K Fitness.

The Movement Minneapolis is offering 1 Free Week of Physique Transformation Classes.
Our participants average 4 inches lost in two weeks (or 6 sessions).
We have helped people improve their appearance, sleep better, move better, feel better, eliminate physical ailments, and did I mention look better?
To begin, making the best progress of your life call the Movement Minneapolis (612) 568-4097 by October 5th.

For those of you who are at a distance I'm offering one 30 minute phone consultation.

Using the Gym Movement Protocols, you can expect to make make progress, get better everyday and meet and exceed your goals! This is Your opportunity to learn about the protocols and to get your fitness on track.


It is not only possible, but easy.

In good health,
Megan K
701-578-4311
megankfitness@gmail.com
www.areyouthemovement.com

Yes folks, this is how I lost 1.1% bodyfat and 4 inches in 15 days.

No Excuses: Body Weight Exercises Work Too!

People make all kinds of excuses about why they can't get into shape and one of the most frequently used is cost. It can cost a lot to have a gym membership and it can be costly to create your own home gym, although I'll be writing soon about how to do just that, in an affordable way.

But the cost of gym memberships and home equipment don't have to be the factors that prevent you from getting into shape. You can work out anywhere using body weight exercises.

Exercises like squats, lunges, push-ups, crunches, dips, pull-ups, handstands and more can be combined to create a complete body workout.

Before you say, "I can't do______" remember that all of these exercises can be modified.  You can adapt them to make them easier.  Push-ups from the knees, dips from a bench with legs bent, pull-ups using a band for support, wall supported handstands  and more.

Test out these exercises at home and retire the excuse that getting in shape costs too much money.  If you'r enot sure how to do an exercise contact me at megankfitness@gmail.com. You can do it!

In good health,
Megan K

Buying A Better Sports Bra: Top Picks From My Fitness Peeps

Nothing can ruin a workout like inadequate support.  If the girls get out of place or move around too much its game over.  So to better support you in your workout efforts, I surveyed my female fitness colleagues to determine the best sports bras on the market.

The Champion Sports Bra from Target
Its inexpensive- roughly $17- comes in a variety of colors and washes and wears well.

Lululemon Bras
As a Vancouver, B.C. native it would be hard for me not to mention this hugely popular line of quality sports bras. The bras are a bit spendy, running at around $45 and up, but they last and they provide great support.


Capezio Bras
This dance apparel company makes bras that hold up for ages and are very comfortable.They are also inexpensive at $15.


Zumba Fitness
Zumba's athletic line features more than just awesome tanks, pants and shoes.  They also make sports bras, that are stylish, colorful and comfortable.  They cost aproximately $30.


Playtex Active Lifestyle 18 Hour Bra
This Bra runs from $20-30 dollars and has worked very well for the large chested in the fitness community.  




Remember ladies, its much easier to have awesome workouts wearing an awesome sports bra! Don't let your body down. 


In good health,

Special Thanks to Janae, Julie, Shannon, Megan and Deb for your comments. 

My Journey To Become A Super Hero: Part 1

All of my life I have wanted to be a Super Hero.  I've wanted to possess unique and awesome powers, fight villians, crusade for good, be a role model for young women and wear a super cool flashy outfit.

When I was a little girl, I went through three distinct phases of Super Hero career aspirations. No one phase is more awesome than the other and they all taught me what I needed to know to get me this much closer to my ultimate goal of being a Super Hero.

Phase 1: The Care Bear Phase-Taught Me About Attitude

 

I learned a lot from these Bears.  I learned that working solo to save the world is a lot harder than working with a team of like-minded individuals who possess unique but complimentary talents.  I also learned that being cute and loveable does not detract from your ability to seriously improve the world.  Most importantly I knew, after my time with the care bears, that I wanted to be like Funshine Bear.  I wanted to be happy, bright, and fun and be able to improve lives simply by looking at people.

Phase 2: The Jem and the Holograms Phase-Taught Me About Image

Jem and the Holograms taught me all about being flashy and creating the right image or persona.  I learned that in order to truly make a statement as a Super Hero I was going to need to have really crazy hair, awesome glittery outfits, side-kicks with purple and blue hair and most importantly: my own theme song.
These ladies don't blend in, but it doesn't matter because they get the job done!

Phase 3: The Teenage Mutant Ninja Turtles Phase-Taught Me About Skills


The Ninja Turtles- should be enough said.  From these guys I learned a bit more about what kind of skills I'd need as a Super Hero. These guys are goofy, eat pizza, have rocking names (for those of you who don't know they are all named after hugely famous artists) and they are pretty bad a** martial artists. Admittedly, I need to brush up on my martial arts skills but I got my initial, butt kicking inspiration from the Turtles.

All in all, I learned a lot during my early years of Super Hero education.  I learned about the kind of attitude, image and some of the skills necessary to be a Super Hero. But I learned even more in the later years.  Stay tuned for Part 2 of My Journey To Become A Super Hero.

Tighter Thighs and Buns With Leg Exercises that Kick Butt!

Almost all of us exercise because we want results.  We want to look better, feel better, move better and did I mention look better?  

And almost every woman I know wants tighter thighs and buns, but gentlemen don't stop reading here because this information is for you too. Leg exercises are essential for both sexes because they help to burn fat and build muscle mass. In short leg exercises get results. 

I work with a lot of women and these questions come up more often than not, "How do I get rid of the fat on my thighs?", "How can I get a butt?", "How do I make my butt smaller?", "How can I get thinner legs?"  

Sadly, it is impossible to simply reduce fat in one area. When we exercise fat will come off of certain areas faster and typically hang around on the places we are genetically predisposed to store it.  That being said, choosing to do multi-joint exercises will blast fat significantly faster than isolation exercises. Translation: Use Big Movements. That means the inner and outer thigh machines are no longer your best friends.  

If you really want to dramatically improve the shape of your legs and buttocks you need to focus on squats, deadlifts, lunges and kettle bell swings.  These exercises involve triple flexion or flexion of the three main joints in the legs: the ankle, knee and hip.  They are big movements so they allow for big calorie burn, muscle recruitment and you guessed it: maximum results!

Before you go running off to squat, deadlift or swing yourself into oblivion remember this:  Keep it easy!  When you exercise at an easy pace you'll get results that much faster. 

In good health,
Megan K


Additional Information on the Squat can be found in "The Perfect Squat?" 

Zumba Fitness Shoes

More and more people have been asking me about what kind of shoes to wear for Zumba Fitness classes.

Given that everyone's body is different and that we all have different needs in terms of support, comfort and style  I cannot make any hard and fast recommendations but I can tell you what others are wearing and what I wear.

Zumba Shoes Video


Here are some of the shoes that I have worn,  liked and why:
1)Vibrams Five Fingers  I wear these as often as I can because they allow my body to remain in the most ideal position anatomically.  Its like dancing barefoot but with a bit more protection and some style.  I have them in hot pink!  These really benefited me about 4 months ago when I had begun to develop some shin and foot pain because I was impacting the ground too hard with my landings (this is also known as heel striking).  The Vibrams helped me to dance more safely.


2)Nike Musique IV, I have worn these off and on for the last year and wear them whenever my feet feel tired and need a bit more cushioning.  They are a stylish alternative to the Vibrams Five Fingers and have a fantastic pivot point that allows for easy turns.

3)Nike Shox Cameo and Electra were discontinued but if you can find them on E-Bay they are amazing shoes for Zumba Fitness Classes.

4)Zumba Shoes are also very popular with Zumba Fitness instructors and students.

Lose Fat In Minneapolis! Come to Zumba Dance Classes in Plymouth, MN

Ladies, fat loss does not have to be a boring 45 minute jog on a stupid treadmill! If you are ready to burn fat and have fun, you must come to the MeganK Zumba Dance Experience in Plymouth.

Zumba Fitness Classes are latin cardio dance perfect for all ages and fitness levels.

If you're ready to torch calories and body fat doing a workout that is fun, easy, energizing and feels like a party then Zumba Fitness classes at the Movement Minneapolis are perfect for you!

Class times are Monday and Wednesday nights from 6-7pm and Friday mornings at 9am.
The Movement Minneapolis is located in Bldg 2089 East Center Circle (around the back) off of HWY 55 and Industrial Park Blvd in Plymouth, MN.


Call 701-578-4311 for more information.

Join the Zumba Fitness Party in Minneapolis! Lose fat and have fun!

Everyday people tell me how they "have to do cardio".  Does this sound like you?  Are you dreading your cardio workouts?  Do you avoid cardio because you're tired of the same old thing on the treadmill, elliptical or stationary bike?

If you want to have the most fun you can exercising, its time to shake things up and check out the Zumba Fitness party phenomena! Every hour of every day there are people having fun and loosing fat at Zumba Fitness classes around the world.

What makes Zumba so unique is its blend of latin dance moves and music that blast calories, torch body fat and help you to gain muscle. And the best part is that it all happens in a fun party-like atmosphere.

If you're ready to join the Zumba Fitness Party in Minneapolis, come check out a class at the Movement Minneapolis: 2089 East Center Circle in Plymouth, MN.

The Secret To Getting Results With Exercise

I've been doing a lot of laughing and smiling lately. I've been laughing with clients. I've been laughing with colleagues and I've been laughing to myself.  And I feel like it isn't fair to be doing all this laughing and smiling without letting you in on the secret. I'm talking about the secret to getting phenomenal results with exercise...

Here it is: Keep your exercise easy and you will progress faster than ever before.  Make it fun and you'll want to do it more often.  Listen to your body.  When you need to ease off, ease off. When you need to rest, rest.  Better yet, use the Gym Movement Protocols and you'll have the most incredible results you've ever had because you'll be doing what your body needs on that day.

I really like to laugh and smile and I'm able to because of all the progress I see in my own workouts and in those of my clients.  But I'd be a lot happier if you were laughing and smiling with me. 


In happiness and in health,
Megan K
Contact me at megankfitness@gmail.com  if you need more information on the Gym Movement Protocols and how to use them.

Staying Hydrated

It has been exceptionally hot in the mid-west this past few weeks, which means people are doing a lot more sweating.  Because of that several clients have asked me about hydration and how to stay hydrated.


There is a lot of debate about how much water a person needs to drink in order to stay hydrated. Here are some questions that I ask to determine how much water to drink. Please recognize that I'm not your physician nor am I you; you are best qualified to determine what your body needs.



1)How much do you weigh?

Some studies suggest that a person should drink half of his or her body weight in fluid ounzes.

ie: 140lb woman is drinking 70 ozs of water per day


2)How much caffeine do you consume?

For every cup of coffee or tea consider that as an addition to the hydration defecit because caffeine acts as a diuretic within the body. What this means, in the simplest terms, is that it causes an increase in urination or excretion of bodily fluids. This is not to say eliminate all caffeine from your life but if you do consume some be prepared to drink more water on those days.


3)How salty and sweet are your foods?

You may have noticed that if you eat something particularly salty you feel thirsty. This is often the case for foods with added sugar as well.



4)How much activity are you doing?

If you're moving around a lot, especially on hot days, you must consume extra fluids.



5)How do you feel? Are you exhausted? Does your head hurt? Do you feel hungry shortly after you have eaten? These all could be indicators that you need more water.



If you don't drink enough water you may start to look or feel like this...

With adequate water you'll start to feel more like this...

As with all fitness advice, you must test it out and figure out what works best for you.

In good health and hydration, Megan K

The Most Fun You Can Have Exercising In Minneapolis With Megan K's Zumba Fitness Dance Classes

Are you not getting the results you want on the treadmill, elliptical or stair climber?  Do you dread your 45-60 minute long cardio workouts?  Are you bored with what you are doing? Do you wish you actually wanted to go to the gym?

If you answered yes to any of those questions, then Zumba Fitness classes with Megan K are the answer to your problem(s).


Zumba Fitness classes are the most fun you can have, exercising in Minneapolis! This is because you can blast calories and loose body fat all while dancing to latin, rock and disco grooves. 

Forget about the treadmill.  Instead come out and experience the cardio class that feels like a party!

Awesome Fat Loss and Muscle Gain Results! "My Experiences with the Gym Movement Protocols" by Ashley Young, 2nd LT Minot AFB

Testimonial written by Ashley Young a 2nd LT in the USAF stationed at Minot, AFB. She began working with the Gym Movement Protocols in June of 2010.


“I have worked out all my life but I was always intimidated by the weight room and then I met Megan. She worked me hard and taught me how to use the weight room to my advantage. Megan showed me many moves that work each muscle in many different ways so I wouldn’t get board with the same routine. Soon after we began our workout sessions she decided to change our theory on working out and throw my world of exercise upside down and it was the best decision ever made.

Megan called it the Gym Movement Protocols. I thought it was crazy, how could I get better if I don’t push myself to the extremes? I mean that’s what I’ve been told since I was a kid in sports, push yourself and you will get better. So I was very doubtful when Megan explained the protocols to me but I trusted her enough to try it, I mean everything is worth a try. The next step was to try this new workout theory. It was a challenge to stop just when I was tired and not go farther and Megan watched me to make sure. With such a competitive nature in me it took me a few weeks to get the hang of it. However that is when I started noticing the changes.

As each week went by my strength was increasing dramatically and I could see it. My arms started to show definition and my biceps, triceps, and deltoids could be seen. This was amazing! I had never been able to actually see my workout effect my body other then sliming down. I was thrilled with the results. I was also breaking my own personal records everyday! The movement was a fabulous phenomenon that really worked.

Megan did an amazing job at showing me how to use my body and the weight room. I have never felt better and stronger. I still weight lift as much as I can and I have become a firm believer in the movement. It is the best way for me to work out I have never found anything that is so amazing. I will always appreciate my time with Megan training me and her introduction of the movement to my life style. My world has never been the same." Ashley Young

Ashley's Weight Numbers using the Gym Movement Protocols (avg 3xs a week of weight training) from June 7th-August 20th
Bench Press: 60lbs to 100lbs
Upright Rows: 30lbs to 70lbs
Single Arm Dumbell Snatches: 8lbs to 25lbs.
Assisted Pull-ups: 100lbs to 55lbs
Deadlift: 50lbs Up to 115lbs
Squat: 105lbs Up to 135lbs
Clean and Jerk: 35lbs to 65lbs

Have fun and lose fat at Zumba Fitness classes in Minneapolis

Are you tired of the same old boring cardio classes? Are you sick of feeling like a hampster on an exercise wheel? If you are, it's time you come to the Zumba Fitness cardio party at the Movement Minneapolis, in Plymouth, MN!

Zumba is a fun calorie burning and fat destroying cardio class that leaves you feeling great. You may not even realize you are exercising because every class has the energy level of a dance club party. You bring your friends I bring the party. I will take you through 45 minutes of latin cardio dance, disco, hip hop, and 80's rock routines that will leave you smiling, laughing and torching body fat.  In short, You will have a blast!

Zumba Fitness Classes are happening every week Monday and Wednesday evenings from 6-7pm and Fridays at 9am at Movement Minneapolis located at Bldg 2089 (around the back of the building) East Center Circle in Plymouth, MN.  We are located 1/2 mile east of I494 off of HWY 55 and Industrial Park Blvd. 

Come dance your way to skinny jeans and sexy swim wear! I look forward to seeing you there!

Strength comes in many forms...and its development isn't linear

When I think about strength I think about it in terms of physical prowess or emotional fortitutde.  Both types of strength adapt over time. 

Today, I was not feeling very strong.  I was in physical and emotional pain.  I hit PR's on some of my goal exercises (chest press, deadlift and swings) and temporarily alleviated the physical pain, but now I hurt again- albeit to a much lesser extent.

When I began writing this post I had the strongest desire to lie down, in the middle of my apartment on the living room floor and cry until I fell asleep. It was a tough day today, and its been a hell of a couple of weeks. But instead of totally melting down, I began writing (through tears) because its important for you to know that we all have bad days and that does not mean that we have stopped progressing.  

My good friend and mentor said something to me (that he had said before) that really clicked on a couple of levels today. "Strength development is not linear".  You may lift heavier and heavier on a given exercise and then take steps back, in terms of weight, before progressing well past your last heaviest lift. 

I had noticed and wondered about non-linear progress or growth within my own workouts (especially as it pertains to certain exercises) but hearing it again today lead me to consider its application to emotional growth as well.

I had what my yoga colleagues refer to as an "aha" moment.  Given that both physical and emotional strength can be developed, and given that physical strength development is non-linear, it follows that non-linear development applies to emotional growth as well.

Are you still with me?
The bottom line is this: sometimes physical or emotional stuff (weights, running, healing after loss etc.) gets easier and then harder before it gets easier again.  If we think we have resolved the emotional distress caused by a trauma or loss and it resurfaces in an unpleasant way, that doesn't mean we are getting worse because progress or growth is not linear. 

Ladies and gentlemen write this part down: crying is cathartic and it releases toxins from your body. So if you ever feel like you need to lie down on the floor of your living room and cry, do it! It will make you feel better. And most importantly, be kind to yourself.

In good health,
Megan K

PR Everyday: What It Is and What It Means To Me

I've been asked, "what does it mean to have a 'PR everyday'?" A PR is a personal record. It occurs when you achieve results that are better than your last personal record or "best".

Usually athletes talk about personal records in relation to the sport or activity they play or do. For example runners or cyclists record PRs when they beat a time or distance. Power lifters record PRs when they lift heavier. I hit PRs when I lift heavier, do more repetitions, lift faster or for more repetitions in less time.

Some of you might think its impossible to achieve a PR every time that you train. You are mistaken. When you train using the Gym Movement Protocols achieving a PR every time you train is not only possible it is a reality.

Will your PR be measured in the same way every single time? No. There are several measuring sticks that are used to determine how you PR: intensity (weight), volume (reps), density (time) and quality of movement. But if you train what tests well and work within your limits- to expand them- you will PR, every time you train. If this seems impossible, test it for yourself. Get your hands on the Grip and Rip DVD or contact me and we'll talk about the Gym Movement Protocols.

I get better every time I'm in the gym. I like progress and I love feeling awesome. Do you?

Go to #preveryday on twitter to see all the people who have personal records every time they train.

Just Get Moving!

There are a few things I feel passionately about and exericse is one of them.

When people tell me they don't have time to exercise I shake my head because lack of time is a matter of perception. If you are someone who thinks you don't have time to exercise then you're right: you don't. But its your body and your life and you only get one, so why not take care of it and do something? Just get moving!

It doesn't matter what kind of exercise you do as long as it makes you better. Walk, run, swim, dance, have sex, lift weights, do martial arts or chase your dog or kids around. You really need to consider a shot with my Zumba Fitness Dance Class in Minneapolis. Its awesome, and even if you don't come out to see me, just get moving.

The next time you tell yourself you really don't have time to exercise because of "insert excuse here", make exercise fit in with one of those obligations. Take your business meeting or coffee appointment outside to the park for a walk, go on a family bike ride, take a dance class or go bowling. Get creative with it because exercise doesn't have to be traditional.


If you're stuck for exercise ideas or are uncertain how to test to make sure the movement you're doing makes you better e-mail me at megankfitness@gmail.com and we'll talk about the Gym Movement Protocols. 


Exercise doesn't have to look like this...but it can

The Perfect Squat?

In the fitness industry, there is a lot of talk about what a squat should and shouldn’t look like. There is no such thing as a perfect squat. There is form that is closer to ideal because the movement pattern is congruous with the intent of the exercise but perfect form, or perfect squats don’t exist. In movement and in life perfect is nonexistent. Instead of perfect there is better. Rather than strive for perfect, what can we strive for is better movement every day.

Without “perfect” form some fitness professionals will tell you shouldn’t do the movement. That is bogus. The only way to get better at something is to start where you are and work from there. Squats are a movement that we do every day in our lives. Not all of us get lined up perfectly and pick things up with “ideal” anatomical positioning but we still do some form of squat. Because we use this movement pattern, it makes sense to train it in the gym, or at home, so that we can improve our quality of movement.

Just in case there is uncertainty about what I mean by a squat this is a simple definition: a squat involves flexion and extension of three different joints: the ankle, knee and hip. It basically involves dropping your bottom toward the floor. A squat is a squat regardless of how close you get to the floor. If you have good Range of Motion you’ll be able to get your bottom closer to the floor than if you do not. If your squat is only a slight movement you should still squat, if it tests well. If you’re unfamiliar with the concept of testing your exercises, and choosing only to do those exercises that make you better (feel better, move better) on that day, e-mail me at megankfitness@gmail.com and we’ll talk about the Gym Movement Protocols.

How to train train squats:

1)First: Test squats and if they test well do them on that day.

2)If one version of the squat doesn’t test well, test a variation.  See the video for alternatives.

3)If none of the squat variations test well, then test them again the next day and do what does test well on that day. If you’re running out of  exercise ideas, contact me.

Remember this if everything makes you better or worse, whenever possible choose things that only make you better.