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!