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.