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.