Workout Shoes

I’ve been asked a lot lately, what are those goofy looking shoes you are wearing?

They are called Vibrams and they look like feet (or kind of like a shoe version of toe socks). They separate the toes and provide protection for the sole of the feet while keeping your feet in their natural (anatomical) position.

Why wear them? They allow for the least interference with your natural stride or gait and they are comfortable.

If you have looked around at the way a lot of people move you have probably noticed that it can range from fairly well to goofy to something that looks downright uncomfortable. Before I started wearing Vibrams, I was making a lot of noise when I moved (for those of you who prefer a more technical term I was heel striking hard) and it is oartly because my shoes were putting me in an awkward anatomical position and affecting my gait (or stride). My shoes (even my cross-trainers) were also affecting my posture when I was standing still. Ladies you will definitely have noticed this with high heels, flip flops and any other uncomfortable shoes that you wear because they are cute.

I don’t work for Vibrams and I don’t get any money for talking about their shoes. My motivation for telling you about these shoes is as follows: I’m in the movement business and if you’re reading this it is because we connected and I want you to move better. My feet would kill me after teaching Zumba Fitness and fat loss classes day to day, but by wearing Vibrams I have regained a natural comfortable stride and this translates to all types of movement: sports, fitness, dance and every day activities.

"Do you want feet that are shaped like shoes or shoes that are shaped like feet?" Doesn't it make sense that our feet are most effective when they are allowed to do their job? Consider that.

As with everything, don’t take my word for it! Check it out and test it for yourself.

Megan K

The How To's Of A Training Journal

For those of you who have trained with me on a regular basis you can remember how I react when you forget to bring your training journal with you to the gym. To me, forgetting your workout journal is like forgetting to put on a sports bra (if you're a woman) or forgetting your gym shoes (or vibrams) when going to a public gym. Its uncomfortable working out without it/them; the absence impedes your performance and without it/them you may even feel a little bit naked.


There is a saying in the fitness industry, that sums up the importance of the training journal: "If you don't write it down it didn't happen".

You must record your exercise in order to track your progress and to be able to prove to yourself that you actually did the work. If you asked me did I exercise in June? I'll say "yes, of course", but I can't tell you what weight exercises I did, how heavy I lifted or for how long, nor can I tell you what classes I took or taught without my training journal. With it however, I can tell you exactly what I did and because of that, I can also tell you exactly how much I have progressed since June.

The bottom line is this, you must record your exercise in order to track your progress.


Now that you are clear on why you need a training journal, let's be very clear about what needs to be in the journal.



1.Date and Time

2. Exercises that you chose, based on what tested well. I find it helpful to also record what my range of motion was at the start of the session. Be sure to record your exercise even if it isn't using weights. If you ran or went to zumba class put that in your notebook as well. 

3.Volume: Number of Reps (or repetitions of the exercise)
ie: Squats 100lbs (Volume) 15 reps, 14 reps, 14 reps, 13 reps, 12 reps (etc)


4.Intensity: Weight measured in lbs or kgs

5.Density: Speed.Time it took to complete all of the sets you did for a given exercise
ie: Pull-ups 5:00pm-5:05pm (you worked for 5 minutes on pull-ups before you either fatigued, it didn't test well anymore or you decided to move on to another exercise). You need to record density (time) because as you progress one of the first things you may notice is how much less time it took you to complete the same amount of work.

6.Quality of Movement: improvement in your ability to execute the given exercise
Frankie Faires, Gym Movement Creator, says "The first Rep is always the worst Rep". What that means is that as you are learning how to do an exercise there are going to be some things you will need to overcome. You may be moving in a way that is a bit choppy (technically speaking sequentially) rather than smoothly (simultaneously). Perhaps you are over exaggerating parts of the movement. It may also be that you feel awkward doing the exercise. Whatever the case is, if the exercise has tested well do it, and remember that it will get easier and the movement will improve. When that happens, you can note in your training journal an improvement in Q of M or quality of movement.


If you forget your notebook, just get a piece of paper and record what you've done and tape or staple it into your book. You're journal doesn't need to be flashy; you just need to have one!

Farther Faster

Written July 6th, 2010

What does it mean to go farther faster?

If you’ve ever had the opportunity to meet Adam T. Glass, in person, you may have heard him talk about how successful people are those who act in a way that propels them farther, faster.
Since the Gym Movement, is ultimately the science of better: better movement, better questions and better thought, progressing “farther, faster” is the most logical and efficient objective.

Ladies and Gentlemen, what it boils down to is challenging yourself to reach the next level.

So how do you do this? Start by taking a serious, honest look at your actions, your choices and your progress. Then, ask yourself, what have I been doing? Where has this gotten me? Is this where I want to be? If what I am doing now or my life situation, isn’t what I wanted or intended, then what am I willing to change?

For some of you this is a straightforward task. A simple matter of sitting down, at the computer or with a notebook, making some notes about your life and comparing the notes to your goals.

For others of you it will be tougher because you will realize that you either don’t have goals or that your goals are of questionable worth. It could be that you have fitness goals, but no life goals, or perhaps its been such a long time since you asked yourself what you wanted out of life. Whatever the case is, if you don’t know what your goals are or you haven’t examined them lately, you need to ask yourself what you are doing? Are you just living life aimlessly; are you taking “go with the flow” to a new level?

Either way, if you only get one shot at life you are cheating yourself when you don’t work to realize your potential. And realizing your potential comes down to going farther, faster.
Remember this “better is your birthright”(Frankie Faires) . Don’t waste it.

Why I Do What I Do

On December 24th, 2002 over a glass of Crown Royal, Sebastian Towler (my younger brother) said to me, "Megan, why do you do what you do?"

I responded with, "I do what I do because I have to. I do it because everyday I wake up and remind myself that we were given so many opportunities growing up and that we are very fortunate. We really don't have anything to worry about. We have somewhere to live, we have food and we have health. Many people around the world would give anything for those basic needs to be met, let alone the opportunities that we have. I do what I do because to not make something out of my life would be a waste and I wouldn't be able to live with myself."

That being said, have I always been motivated to work hard and do better? No, of course not. I have gone through phases of mediocrity bordering on out and out lousiness. But each time I go through one of those phases, I eventually emerge and work harder than ever before. I do my best to be kind to myself because I know that life isn't about perfection; perfection is impossible. Life is about doing better.

A very wise friend recently said to me, we may not always be able to change or move forward in the way we would like, at that time, but we must move forward in whatever way we can.

I do what I do because my life is about doing better. Is yours?