This Birthday Girl Had Goals!

mikki before after


This is what discipline, determination and not giving up can do for anyone who desires to change.

We cannot base our goals on “feelings”.  If Mikki would have based this goal on how “felt”, she would not have been able to reach her goal.  There were many days when she didn’t “feel” like working out, many days when she didn’t “feel” like eating healthy.  What a lot of us “feel” like doing when we are faced with a challenging goal, is quitting and giving up.  How many times have you wanted to quit when something was difficult, but when you faced the challenge, found the right people to support and help you, you got through it and made it.  That sense of accomplishment is extremely powerful.  One that every single person should tap into when they are wanting to quit or give up.  Each time you fight through a tough goal, you grow, become better and change for the better.

This is what Mikki did. 48 lbs lost, down -27% bodyfat, -37 inches and up 4.5 lbs of lean.    Ask her how she felt on the tough days?  Ask her how she feels NOW that she accomplished the goal?    If you aren’t challenged, you don’t change.  We Challenge you so you CHANGE!

Huge shout out to Mikki! Great work !  You look amazing.

Check out – and take a peek at all of our transformations.

Contact me @ if you would like to set up a free consultation.  YOU too can get results like this!!


Are your Summer Shorts Ready?

 Summer is just around the corner.  You still have time to get those legs ready for those summer shorts.  Watch this video and you will see why you really should join our BFit Family. We have a blast at the same time getting FIT!!  If you are struggling with your fitness goals or are confused about what to do or you are looking for an environment where transformation, fun and results are the priority… check us out

Email us today at, or call us at 651 452 2339.  Get Started Today.  Call to learn about our 3 month and 5 month programs.

  Email us today at, or call us at 651 452 2339.  Get Started Today.  Call to learn about our 3 month and 5 month programs.


Email us today at, or call us at 651 452 2339.  Get Started Today.  Call to learn about our 3 month and 5 month programs.

BFIT CHALLENGE 2017 is almost here!!!

Let me tell you WHY you should consider this program.

Do you want results like this???



Let me tell you WHY you should consider this program.

The BFIT Program is NOT

  1. A quick fix program.
  2. A supplement, packaged food, pills and potions plan.
  3. A program that is just concerned about taking your money.
  4. A plan that tells you that have to work out 2-3 hours per day.
  5. A place where you feel alone, left out and don’t know what you are doing.

The BFIT Program IS:

  1. A Results Driven program
  2. A Program where you learn about your metabolism, hormones and are taught about the weight loss and muscle adding process.
  3. An Accountability place where we use stats and body fat assessments to make sure you are responding to the program.
  4. No Gimmicks, no pills and potions or quick fixes.
  5. Where Nutrition Coaching is mandatory
  6. A Place where your workouts are fun and effective and for any level of fitness
  7. An Environment where you excel, feel plugged in and a part of a culture that is supportive, non-judgmental and goal driven.
  8. A Program that will educate you and give you ALL the tools you need to be successful in getting to a healthy body fat percent.

For more incredible before and afters, click here to see for yourself.


My MISSION and PROMISE TO YOU, is to help you first and foremost, get HEALTHY. In addition, I am known for helping ladies get their sexy back.   If you feel you’ve lost It., then get over here and let me help you. I will also teach you about your body and metabolism so that you won’t have to continually fight the gain- lose, gain-lose, scenario. This is emotionally and physically hard on you. I get that!!

I will tell you this. IF you do this PROGRAM… you will NEVER have to spend any $$ on any other program. I will TEACH YOU, COACH YOU, GET YOU RESULTS……..………… but ONLY if you are ready and willing to put in the time and effort to learn and do. You have to be compliant and ready to commit. For this, your journey of health will be fun and rewarding. You will NEVER look back if you decide to do this.

Take a look for your selves on the results that women get with they do the program. Click Here!!

I also want to give you a FREE Recipe, click here to see the kind of foods you will be able to enjoy. You will LOVE our nutrition plan and recipes. Ah-mazing!!! Click Here for your free recipe.


Lastly- I will tell you that if this all sounds “too good to be true” or you are “skeptical”, well then email me @ or call me @ 651 452 2339 to set up a meeting/interview with me. Just so you know, I don’t allow EVERYONE who meets with me do the program.   The consultation includes info and a screening to see if I think you are ready. IF not, then I let you come back at a later time when you ARE ready. So the consult is totally a NO PRESSURE meeting.


We publish a yearly magazine with articles, testimonies and so much more. Click here to see.

WHAT DO YOU HAVE TO LOSE, EXCEPT FAT?  And what you will gain will be a healthier body, better esteem and a fitness method that you can use for the rest of your life.

IF you want to watch some of our clients in Action, then watch this video. This pretty much sums it all up.




Unmotivated to Unstoppable!!!

krystal before after

Lost -19 lbs of fat, up 3 lbs of muscle and down -31 inches.


Before I started BFIT I was unhappy with the lifestyle I was living. I was sad, depressed, and unmotivated. I was eating a lot of fast food and only working out once or twice a week. I knew what I was doing was wrong and I was putting on weight because of it. The turning point for me was when I went in for my yearly physical and I stepped on the scale. The nurse had set the weight at 150lbs, and then realized she needed to move the weight up to 160lbs. As she did this she made the comment, “oh I didn’t think you weighed that much. You wear your weight well.” “You wear your weight well” struck a cord and at that point I knew I needed to make a change.

The biggest highlight of the BFIT program was in February, when I went in for my bod pod. I only lost 1.5 inches total and the scale read the same as the previous month. During this time I’m thinking, “I guess my body didn’t do anything this month”. Then I went into the bod pod and it calculated my body fat and lean mass. When I got out we went over the results and what a surprise it was! I hadn’t lost any weight because the numbers had flip flopped. I lost just as much fat as I put on in muscle. My body had changed a lot even though it didn’t seem like it had. It also was the first month I made it into the Top 5, which was a great confidence boost.

The biggest thing I learned in the BFIT program was nutrition. I never paid attention to what I was putting into my body before BFIT. If I was hungry I would find something to eat that would satisfy the hunger. I didn’t look or even care what was in the food I ate. Teri taught me that I need lots of protein to build and repair my muscles from the workouts. When I upped my protein I had less muscle soreness. I also learned that complex carbs give you energy. When I was low on complex carbs I felt tired and weak. After doing this program for a few months your mindset about food changes. Every meal you think about how to put a protein and a carb together and try to keep the miscellaneous carbs low. I find myself finding new recipes all the time and thinking of how I can tweak it so it is BFIT approved. Every week I make about 3-5 pounds of shredded chicken. Shredded chicken is great to have on hand at all times. I like that I can grab it quick and throw it over lettuce for a salad. I use it a lot in the tomato basil chicken stew that I usually have during the week. It’s also great to have it with bbq sauce.

I’d have to say my biggest supporters were the BFIT staff and BFITTERS. They were there to cheer me on to lift more, to lift heavier, & to run harder. They were there when I was feeling down and discouraged. They noticed the changes in my body when I did not see them myself. We shared many laughs and fun times and tough times. I can’t thank them enough for being supportive and positive throughout my journey.

My favorite BFIT event was the sleepover. What other gym can you say you’ve had a sleepover at? We hung out and played cards, sat in the hot tub, watched a movie, and ate yummy food. We stayed up late and slept on the gym floor. Chad’s class started at 8:30am the next day, it was kind of hard to miss since I was already at the gym.

My biggest struggle during BFIT was outside influences. People see me as a skinny girl and questioned why I eat and workout like I do. They want to know how much weight I want to lose and how many calories I’m eating in a day. It’s hard answering those questions, because it’s not about weight or calories. I just want to feel and look good. I want to fit into my skinny jeans, be comfortable with my body, and have more energy

I would recommend the BFIT Program to anyone who wants to make a lifestyle change. This program is not a quick fix, lose a bunch of weight in a couple months and put it back on later. What Teri teaches you about nutrition and listening to what your body tells you sets you up to be healthy for life. It’s not a crash diet, you eat all the food groups (some less than others) and you eat all the time which boosts you metabolism. The workouts are hard, but you get amazing results. The support you get at the BFIT gym is unlike any other gym you will go to. Everyone there wants you to succeed. I’m sure there is some jealousy about someone’s rockin’ biceps or flat stomach, but it never comes off in a negative way. For me when I see how great everyone looks around me, it makes me want to work harder to look as good as they do. If you are willing to put in the work and listen to what Teri and the other trainers tell you to do, you will see results and feel good.




Gla – Gla – Glamorous!!

g b4after

Sheds -62 lbs of fat, down 19% body fat and loses 63 inches !!!

Her Story

Content, but not satisfied. This is how I typically have described myself over my adult years. I was typically happy, enjoyed my life and what I looked like, no matter what my size (I have been a myriad of them). I loved life, but was always looking for another challenge, exciting event, new friends, whatever it could be to enhance my contentment. However, in the summer of 2014 I knew that had changed. In addition, my 40th birthday was fast approaching. There were events that I started not attending because I was embarrassed about my size. I came up with great excuses for why I wasn’t unable to attend, and thus began the process of missing things socially that I would typically never miss, all due to my size. People in my close circle didn’t notice a change. I still had my same sense of humor, a somewhat sanguine and flirtatious side to my personality, and passion and drive at work, but inside I knew I was approaching life differently. I knew that if I didn’t change, what I was seeing and feeling was going to start being evident to those around me. I needed my mind, soul and body renewed. I heard about Teri and her program from a colleague, Sarah Johnson. I wasn’t even looking for a new program at the time, but I now know, that what I wasn’t even looking for, was exactly what I needed, and has changed my life forever.

My biggest fear in life is my fear of failure. I have known this from when I was a small child in how I viewed my grades and choices. I’ve seen it over and over again in my adult life in aspects of my education, career, and relationships. It can be both paralyzing, yet also be a driving force of momentum for not seeking change or also in making poor decisions or decisions you may not have made otherwise. When I started BFit, I feared failure. I feared not being able to do the work outs. I feared getting the fat off my body, but not being able to keep it off. I feared while following the nutrition plan, I’d lose enjoyment in life, as I apparently thought everything good had to be celebrated with food or a cocktail, and that most negative emotions could be at least temporarily forgotten about with food. I was fearing failure before I even started. However, through BFit, I learned new things about failure. Just because I couldn’t do something in the beginning, didn’t mean I could never do. I can now do burpees, plate pushes, and interval training, all things that when I tried them early on, brought me to tears (literally) because I couldn’t do them. I also learned how to bring my muscles to failure when heavy lifting. This is the first time I had ever seen failure in a positive light. Though a small piece of my puzzle, when I started seeing muscle failure as a positive thing, my mind, and my body started changing.

None of these changes I was capable of doing on my own. Never in my life have I known women at a gym to support each other so dramatically and lovingly. Not only are the trainers supportive, and want us to succeed, but the members are as well. Everyone genuinely wants everyone to succeed and it truly is beautiful to see. I’ve watched friendships develop between people, and I have developed some long lasting friendships as well. The BFit exercise and nutrition changed my mind and body. The relationships I’ve developed there have encouraged and refreshed my soul.

There is a season for everything in life. This was my season for change. My season to conquer some fears. What I have learned from Teri and her team I will use every day for the rest of my life. I have so much love and adoration for so many of these women and trainers. Thank you Teri, Theresa, Chad, Sue, Dawn, the other Gina P., Judy, Sarah Johnson, and all of my new good friends. I also have to thank my beyond loving and supportive husband, Todd. He truly deserves a Rock Star award of his own. I have many more goals to reach and still have things in my life I need to work on and change; however, at least I am now again content, but just not satisfied.  ~GP




From Skeptic to Sexy……..

before after Kim SegarThis Burnsville, MN. beauty loses -27 lbs, adds 4 lbs of muscle and is down 31 inches and is no longer on high blood pressure medication.

Her Story

“Butt, butt, butt. Everyone’s got a big butt. What’s your big butt Simone?” PeeWee Herman uses this line in the movie PeeWee Herman’s big adventure to help another character try and figure out what her reasons are for not following her dream. When I try and answer this question for myself in regard to why it took me so long to do something about my weight and overall fitness, I realize that my “big butt” was simply laziness.

I have always been someone who has been in fairly good shape and has been able to manage their weight without paying too much attention to diet and exercise. That all seemed to change when I hit my early 40’s. Probably has something to do with approaching middle age and a change in my metabolism, (or that fact that I developed a late night snacking habit) but I gradually started to put on weight. Just a couple pounds a year. Nothing too noticeable from one year to the next, but after a few years it adds up. Pretty soon the pants are uncomfortably tight and don’t fit. But instead of hitting the gym, I hit the mall and just bought bigger clothes. I actually enjoyed some of the benefits of the added weight (yeah I finally have a decent set of boobs), and my husband kept telling me I was beautiful and sexy (should have had his vision checked), so it was easier to “fix” the weight problem by just hiding it underneath a brand new pair of elastic waist pants and flowing tops, than to actually lose the weight. Besides I loved my carbs! And cheese! And don’t even get me started on anything salty like crackers and chips! Also, the extra weight made it harder to exercise. At a time when I really needed to go to the gym, I just didn’t want to. The added weight meant all the exercises were more difficult to perform, not to mention the fact that I looked like crap in workout clothes. And so I just sort of stopped going to the gym.

The net result of all this laziness – by the time I hit 50 I was 20 pounds heavier than I was at 40 and totally out of shape. So I made up my mind to do something about it. I tried a number of diets and diet programs, bought a ton of workout videos, and even learned how to play hockey because I thought that would be a “fun” way to exercise. But nothing worked. All the diets were boring and after I week or so I would fall back into my old eating habits. The workout videos were too hard and the instructor on the screen never cared when I would turn him/her off after 10 minutes. And the hockey, well I did sweat a lot, but mainly because I was horrible at the sport so I quit that after about a year too. The net effect of this effort to lose weight – I had added another 5 pounds to my frame.

Then in November of 2014 I got a wakeup call. I went to my Dr. for an annual physical exam and was diagnosed with high blood pressure and put on daily medication. This really freaked me out! Heart disease runs in my family so perhaps I was genetically predisposed to this, however, I knew that being overweight and out of shape would only exacerbate the problem and so I resolved right then and there to do something about my health. I don’t have any control over my genes, but my weight and overall fitness that was something I could control. Finally, the thought of having a heart attack or stroke, snapped me out of my laziness.

Coincidentally in November I also attended a free workshop night at a little gym in Eagan called BFIT. During that evening the attendees were able to try a variety of workout classes offered by the gym and hear a little talk about nutrition and supplements. The talk was led by Teri Dale, owner of the gym. As I listened to this fast-talking, high energy, platform wedge wearing, woman talk about eating clean and healthy I thought to myself, “she’s a seems a little bit crazy and really, really intense”. However, what came through the most in that meeting was Teri’s commitment to helping every woman achieve her best self, both inside and out. On the way out of the workshop that night I kept hearing about the 5 month Bfit challenge and after talking to a woman I knew who had been through that challenge (and was going to do it again) I was sold. By December I had signed up for the Bfit challenge, had my first bod pod (yikes!), and was already to start rolling come January 1.

And then came January 1!! At first I felt really overwhelmed trying to follow the eating plan. I call it an eating plan and not a diet because it is really a sound, sensible, scientific approach to eating healthy, not a diet with gimmicky food combinations or prepackaged crap to eat. But, it was a totally different way of eating for me and it took time to get used to eating every 2-4 hours and counting carbs and protein grams. But I faithfully logged every mouthful knowing that I was going to be held accountable at my nutrition meeting with Teri in a few weeks. The hardest part about the eating plan was getting used to eating so often, and portion control. It really opened my eyes to just how poor my diet had become.

Along with the eating plan, I was also assigned a certain number of weekly workout classes to attend. My very first class was led by Teri – arms and upper body weights. Even though she was easy on me, a newbie, I left the class thinking I had made a huge mistake. The class was so hard, and I was so out of shape that I struggled through every single exercise. I had actually paid to be tortured like this? Unfortunately, the answer to that question was “yes, I had”. I think some of this sense of defeat may have shown on my face because one of the other woman in the class came up to me afterwards, introduced herself, and after welcoming me to the BFIT family gave me some of the best advice ever: “Just keep coming back.” And so I did. Week after week, month after month, I kept coming back. Every class I gave it my all. Most of the classes are so small (10-20 people) that it’s not possible to slack off and only go at half speed. One of the instructors is going to call you out on it and encourage (demand?) you to work harder.

And speaking of instructors, they are the best. Each instructor has their own unique style but they all have your best interest at heart and your ultimate success in mind. Teri with her high intensity HIIT and loud, crazy cardio kickboxing class is the only woman I have ever seen workout in 2 inch flip flops. Mark Dale and his Mark Madness class gave my abs an extra workout laughing at his many corny jokes. Theresa and her “I saw this in a magazine and decided it would be fun to try” attitude kept her classes interesting and challenging. Sue “sweat now, look sexy in a bikini this summer” was always so positive and encouraging. And Chad, despite his youthful appearance and boyish charm, he never let you sweet talk your way into a shorter (or easier) workout. I don’t think he is getting paid enough however; he can’t even seem to afford a pair of shoes and is always working out in his bare feet! I have to say that the classes get better, but they never get easier. Just when you are feeling pretty cocky about doing 15 chest presses with 60 pounds, someone will come along and throw an extra 10 lb on for your next set!

After about 2 months of diligently working the BFIT program I started to see noticeable results. My clothes were fitting better and I had more energy throughout the day. Yeah! And so I kept going back. One other important factor that contributed to my success in the BFIT program is the BFIT family which includes not just the instructors but ALL the other women who work out at that gym. Everyone is so supportive of each other, sharing in one anothers successes (big and small) and providing a shoulder to lean on and a much needed self esteem boost during setbacks. These women also hold you accountable for showing up to classes and working as hard as you can. I have not found this sense of camaraderie at any other gym I have attended and while I may not have shown it (I am not a particularly demonstrative person), it meant so much to me. I appreciate all the encouragement I received from my fellow Bfitters in my early days, it kept me coming back. And I hope in some small way I have returned the favor and perhaps pay it forward by sending out the same good vibes to the women who have recently started their journey.

Where am I now? Well, about 25 pounds lighter, several dress sizes smaller, and feeling better than I have in a long time. I just recently went to visit my doctor and she was so impressed with my improved fitness that she is decreasing my blood pressure medication by half! There have also been several unintended consequences of the BFIT program. My husband increased his workout schedule and is now at his lowest weight in the past 15 years and the whole family is eating healthier. My husband and daughter are both addicted to the turkey meatballs and protein muffins and everyone loves S2 days – a typical zero carb day meal of steak and (cabbage) steak.

Thank you Teri and BFIT for helping me realize my fitness goals. Thanks for the support, the encouragement, and the accountability. I have come so far from where I was 5 months ago, but I have also learned that the journey is never over. And so I will KEEP COMING BACK. ~Kim